29 December 2011

10km @ 5:42/km average pace - Botany Bay

Legs felt quite heavy from weight session previous day.

30 December 2011

7km @ 5:26/km average pace - Botany Bay

31 December 2011
CR 5KM Challenge: 24:42, total of 10kms 

1 January 2012
 Easy start to the year.....
(AM) 20km bike ride
(PM) 20 minute easy run (golf course loop) 3.40km

2 January 2012
40 minute walk (early morning)


4 x 10 (20kg) chess press
4 x 10 (7.5kg dumbbells) incline flies
4 x 10 (12.5kg dumbbell) overhead chest pullovers
4 x 10 (8kg dumbbells) chest press
4 x 10 (12.5kg ez bar) tricep pullovers
4 x 10 (10kg dumbbell) tricep press
4 x 10 (15g) tricep pulldown
4 x 20 (3kg medicine ball) leg raises/stomach crunches


30 minutes treadmill: 5:62km

Look out 2012

27 December 2011

18km @ 5:31/km average pace: Botany Bay

28 December 2011

4 x 10 (20kg) glute machine

4 x 20 (35kg) adductor

4 x 20 (30kg) abductor

4 x 10 (20kg bar) lunges

4 x 10 (25kg bar) deadlifts

4 x 10 (12.5kg dumbbell) single arm back row

4 x 10 (25kg) pulldown

4 x 10 (22.5kg) upper back

4 x 20 (3kg medicine ball) leg/stomach crunches

30 mins treadmill: 5.65km

20 mins stairmaster.

Day 2 towards goal!

Morning: 35 minute walk

Mid afternoon Gym session:
4 x 10 (20kg) chest press
4 x 10 (15kg) overhead dumbell fly
4 x 10 (7kg) incline chest fly
4 x 10 (15kg) upright row
4 x 10 (5kg) shoulder raises
3 x 10 (12.5kg) should press
Abs
20 minutes bike (1min, 2 min off interval session)

Still not feeling 100% due to stomach bug so decided not run and choose lower intensity cardio options.

Suprise!

 It's been a while, but it's time get focused as I work towards my main goal, and the many little goals I'll have along the way.

4 x 10 (20kg) glute machine

4 x 20 (35kg) adductor machine

4 x 20 (30kg) abductor machine

4 x 20 (35kg) calf machine

4 x 10 (35kg) lat pull down

4 x 10 (22.5kg) upper back

4 x 10 (12.5kg) single arm should press

Abs

20 minutes interval session; elliptical trainer (1 min on, 2 min off)

Remember Me......

It's hard to believe over a month has got away on me without blogging.......

Well I have to say there is progress. It has taken a few months but not only have a got over my injury but I think I'm in the right "head space" again. I have no racing plans over the next few months; just some very low key events to keep me honest and hopeful see some noticeable improvements. The focus on the moment is health and fitness.

I'm happy to say I'm running injury free again and have been increasing the mileage, however I did have one little hiccup over the past month. After a visit to the RPA Melanoma Clinic, there was some concern regarding a mole/freckle on my left shin, three days later I had it removed by the surgeon and given strict instructions of no exercise for two weeks. After some discussion with the Doctor. I was given permission to walk but no longer than 15 minutes per session. Well, I was good for two days and then met a girl friend for a 1 hour walk and then commenced running -sensible distances of up to 15km :-)

A very dear friend diplomatically suggested the Michelle Bridges 12 Week program during a conversation we had a few months ago. After some research, I decided to sign up for "Round 2" that commenced on 23 May 2011. Whilst my diet and exercise routine were not too bad, I just felt I needed some direction and focus. So far so good, I did have to make some small modifications with the exercise plan in the first week due to the stitches in my leg and the bonus cold I had picked up but I'm happy to say I have lost 1.8kg in the first two weeks. The meal plan, shopping list and recipes are very good and I it's great to be so organised.

I'm back

Finally an update - well life has been extremely busy in the Gregory house with regular life, holidays which including a trip to Bryon Bay to enjoy the Bluesfest but training has been going well and I think I've turned the corner with my PF.

Training has continued to be a mixed bag but very enjoyable. Some highlights include:
* a five day running streak!!!!!
* power walking with my new weight vest- I'm in love with it.
* interval sessions along the beach, again with the weight vest
* sand hill training at my favourite hide away.
* Gym sessions (strength and core)
* Relay for Life
* A secret session to keep me under the radar to assist in my return to running.

All topped off with little more weight loss and I'm about to starting something very exciting.

Loser

Well I lost the Gregory v's Gregory challenge this week but I'm happy to say that I lost weight and few centimetres along the way. Let's just say, my challenger had a "last minute training session" and next weeks results may be a little more accurate. I'm pleased to say I feel like I have finally turned the corner with my foot injury, the dreaded plantar fasciitis, I have some new orthotics to wear in my everyday shoes and had some adjustments made to my "running" orthotics, some physio and lots of taping. I am very excited that I have had no foot pain for now 9 days. Last weeks training was again mixed and very enjoyable; * Running - a grand weekly total of 45km and pain free!!!!! * Lots of strength and core work, I'm loving the return of the callous on my hands * Cardio; step machine, bike, walking, etc. On Saturday morning we meet my lovely sister and her two little girls and walked "The Bay", a great way to spend a couple of hours in the sunshine. Feeling good.......

Gregory v's Gregory

This week’s training has been like a bag of liquorice allsorts. I finally received the results from my x-ray and my foot is “normal”, so the Doctor recommended I get a steroid injection, so I have made an appointment with a sports doc on 13 April 2011. In frustration and pain I took myself off the local physio in pure desperation with my x-rays in hand. I should have done this sooner; it appears the pain in due plantar fasciitis (who would have thought) so after some treatment and strapping I was off out the door and limped home.

In addition to the medical costs I have decided to it’s time to trade in the stilettos for “flatties” - yes I have been shoe shopping.

So this week’s training has included; walking, swimming, free weights, PUMP classes, and a 90 minute session in Wanda Sandhills

Now getting back to “Gregory vs. Gregory”, both Wayne and I have been injured for a while now, so for a couple that were both running 100km plus per week to next to nothing our waist lines have expended, so there is a challenge in the house. On Saturday morning, we took some before photos in our “reg grundies”, weighed in and shook hands on a three month challenge, similar to the Biggest Loser, the person with the biggest weight loss percentage each week is the winner. So this week’s were off the movies to the see the winner's choice.

ARRHHHHHHH

For those of you who follow my blog will be aware I have had issues with my foot since January, and this has causes some disruption to my training and quite a few stops and starts.

I have now had the foot x-rayed (results pending) and did not run from 17 to 25 March 2011. During this period I also took some anti-inflammatories and I must say my foot felt the best it had in months.

Saturday evening (26 March) after my PUMP class I ran an easy 30 minutes on the treadmill, the foot was a little "niggly" but not too bad. Full of enthusiasm, I did a nice easy run around Scarborough Park, only 5km but bang - my foot was giving me the same grief.....DAMN!!!

No don't go thinking I have been sitting around for weeks not doing anything but baking...... Just a quick summary (I have forgotten most of it now)

• ''000" Aquathon - Emergency Services. This is an annual event that included a 800m swim and a 5km run. I teamed up with my usual partner and did the run leg, winning the first Mixed Team, and Second Team outright.
• Spin and PUMP classes
• Lots of free weights and overall strength and conditioning.
• Cross training, ie cardio machines and walking.

Training Wheels

I'm not one to train in the afternoon but sometime the options are limited, so after a quick coffee and chat when I got home I quickly got myself back out the door.  I was a little anxious that both the distance and pace recommended were a little beyond my ability at the moment but I decided I would give it a go.  Let me just say I was pleasantly surprised that I made the distance and was a little quicker than the suggested pace.

This morning I was back at SWEAT, however I started my warm-up my legs were very tight and stiff from last nights run and my foot was still quite tender.  However, got through the drills and strides 7 x 600, ironically all at the same pace.  I must say I'm feeling very slow but I know a couple of good solid weeks will make all the difference.

Foot:  whilst I had been resting it's still quite sore but at least in an isolated area now.  I have order two new pairs of running shoes and have decided to go for a complete change on recommendation of a well respected runner.

NKOTB

Some of you 80's and 90's blue light disco kids will know what I mean.......

After slowly getting back into my running and now only having the foot injury isolated to one area, I sent and email off to  Sean Williams  last week deciding it was time to get back to SWEAT.  I had not been to his sessions since 2009 and I knew my level of fitness was not the best but I was happy to be a NKOTB again. 

So today was my first session back and to welcome be back we had 30 hills sprints, and I'm happy to say I got through them all (just).  Including my warm up/down, drills and strides and the 30 hills sprints I managed a grand total of 10.4km.  WOW.

Now looking forward to nice bike ride after work with my husband who has been given the all clear to start some light exercise after knee surgery a couple of weeks ago.

Coming up for air.

Wow, it hard to believe that over four weeks has slipped by so quickly. I’ve had an interesting couple of weeks but here is a quick summary (the bits I can remember).

• Australia Day: I ran the 3hr Wild Running Event. It was a really hot day and a great event. I used this event to assess my foot injury and the likelihood of completing 6 Foot Track. After about 2.15hrs I was really struggling (hobbling) and the pain in my foot was unbearable.

• 6 Foot Track :-( - I withdrew knowing my injury and the level training required for event in a time was not possible. I don’t want to just finish events, so lookout 2011.

• After my decision to withdraw from 6 Foot I felt like the weight of the world had been taken off my shoulders. I had a few days of no exercise and just caught up on sleep. This gave me the opportunity to think about training goals and establish a routine that would fit into my work and lifestyle.

• Injury: after recognising the issue with my foot I decided to visit my very well trusted sports Doctor, something I should have done earlier. After a quick discussion I had a diagnosis, a solution and was told to go home and run.

• Exercise: I’m happy to say I have enjoyed my sessions at the gym and still knocking out my push-ups on my toes (a personal victory), I’m getting out on my bike, walking and running. I have no long term running goals at the moment, I still have some pain in the foot but it’s on the mend so I just need to moderately return to a solid base.

• Diet: after my regular monthly visits to the dietician, I am now weighing in every fortnight and have a full consultation every six weeks. My first weigh in gave me loss of 2.5kg so I was very happy – it seems I am now re-establishing a routine again.

The eye is on the ball

The past week has really got away on me, I did manage to complete 10/14 days on my self-enforced "no running" rule but I have to say during this period I was so tired and slept 10-12 hrs a day most days and would fall asleep on the lounge most nights.  By the time last Saturday rolled around (15 Jan) I felt the need to test my body with a gentle 7.5km run.  I felt okay a little stiff all over but I could not believe the humidity and felt like I was running on the spot but managed an average pace of 5:36/km.

With the plan of not rushing back into things I had a rest day on Sunday, but partly due to having a little guest, my 2 year old niece who stayed with us on Saturday night so we could spoil her a little.

Yesterday back to it; up at 4.20am for an easy 10km run.  Everything felt okay and managed a nice comfortable pace of 5.30/km.  After work I completed a gym session of:

4 x 10 lunges (20km standard bar)

4 x 8 power squats (40kg olympic bar)

4 x 10 single leg roman dead lifts (10kg dumbbells)

4 x 20 calf raises

4 x 10 upright rows (20kg standard bar)

4 x 10 plate raises (10kg)

4 x 10 lateral raises (7.5kg)

4 x 50 oblique twists (3kg medicine ball)

20 minutes on treadmill walking on an incline.

This morning was struggling 12km.  I felt really flat, probably a little dehydrated and my legs felt a little heavy from the strength session.  I included 2 x 1km reps that were shamefully slow but the effort was felt.

Now the next few days will be interesting, Wayne and I get a special delivery this afternoon.  A 6mth old baby (Mckenzie)  and 2 year old (Ruby) - now it's only temporary.  We'll be babysitting/spoiling the girls until Sunday, so I'll have to do a little juggling with my exercise but I'm sure the running pram will get a work out this week at least with the 2yr old, which I'm sure I can also count as strength training, as she is almost 16kg herself.

Moving ahead.

I woke up this morning to the sound of heavy rain but decided to jump out of bed and get myself dressed for my bike ride in the hope that it was a passing shower and thankfully it had stopped when I was ready to go as I was determined to get out there.

Leaving home at 4:45am this morning and rather than ride directly down to the foreshore I did a little lop around the back streets of Sans Souci in search of a couple of hills and  hoping I wouldn't find any pot holes.  As approach Ramsgate I came across three Police Officers walking through the park scanning the area with torches, very unusual.  After a quick look around I could see anything and kept on going.

Finished up with 22.5km in 65 minutes and nice and sweaty.  I'm not going to visit the gym this afternoon for two reasons;

1. A little muscle recovery.

2. Wayne has just finished two night shifts and I'd prefer some quality time ;-)

On a positive note I have been spot on with my diet, not a drop of alcohol has passed my lips  I'm back on my medication (insulin & cholesterol), and my neck/shoulder/foot are improving.

A Trifecta of Exercise

AM:  A half marathon..... on the bike.  This morning we headed off for another bike ride and I must say I did have a case of DOMS that did not help when I first started off this morning plus riding into a head wind.  Anyway an enjoyable ride and although I did take some money with me, we resisted the urge to stop for a coffee and choose to get through the session to burn as much fat as possible.

PM:  Now I don't know if I should consider this  as exercise but the WII did record how many calories I had burnt so I guess I can.  My lovely sister gave me a new WII game for my birthday which included Latin Dance, Bull Riding and of course a Marathon so I finally had a crack at it today.  Let's just say there is a reason why I run..... I cannot dance.


And back to the gym this afternoon with not a big choice at the moment due to my previous training sessions and the neck/shoulder issues so I worked by back;

4 x 10 lat pull downs (35kg)
4 x 10 lower back machine (30kg)
4 x 8 bent over rows (22.5kg)
4 x 8 one arm dumbbell rows (12.5kg)
60 leg raises/crunches (3kg medicine ball)


15 minutes stepping machine
15 minutes elliptical trainer.

I did it.

7 January 2011

PM Session:  I stuck to my plan and took my self off to the gym (Fitness First Rockdale) when I got home from work.  Felt like I had the training wheels back on and I was starting from scratch all over again.I took the sensible approach and lightened the load for all sets/reps.  I'm going to go back to my usual format and record the detail of my strength sessions so I can see the improvements and recall my training.

4 x 10 leg press (60kg)

4 x 10 adductor machine (45kg)

4 x 10 abductor machine (40kg)

4 x 10 (each leg) glute machine (20kg)

4 x 20 calf (30kg)

4 x 10 single arm curls (7.5kg)

4 x 10 arm curls (15kg standard bar)

4 x 10 lower arm pulley (15kg)

2 x 50 oblique twists (3kg medicine ball)

2 x 10 leg raises/crunches (3kg medicine ball)

30 mins elliptical trainer.

8 January 2011

AM: I took the rare opportunity of waking up naturally..... no alarm and after my regular morning coffee both Wayne and I set off for a bike ride along Botany Bay.  This morning we rode at a more leisurely pace for 75 minutes (22.5km).

PM:  Back to the gym.  I had planned on training my chest and shoulders however the current issues with my shoulder/neck required me to alter the session due to the poor technique and pain.

4 x 10 chest press machine (25kg)

4 x 10 incline flys (7.5kg)

4 x 10 overhead dumbbell extensions (12.5kg)

4 x 10 shoulder press (12.5kg) - stopped to due to technique/pain

4 x 10 dumbbell tricep extensions (12.5kg)

3 x 10 overhead tricep extensions (15kg standard bar)

100 x crunches

30 mins elliptical trainer

Not only have stuck to my training plan, I'm also back on track with the diet and following the meal plan and decided I need to cut the alcohol.  I went out and bought a new set of scales as my old ones had died, although I did like the fact that when I initially stood on them they would tell me I was 38kg but the longer I stood on them the heavier I got.  This morning for pure fun I jumped off at 92kg.  Anyway, the line in the sand has been drawn and I know where I'm heading.

It's like riding a bike....

Yesterday was a complete day of rest as my body felt like it had been through the spin dry cycle in the washing machine. After my massage on Wednesday afternoon, I was left feeling for and sore and bruised from the "cupping" on my back - at least I forgot where I was aching because I ached everywhere. 

This morning I woke up and my body was feeling a lot better, even my foot did not having me seeing stars with this morning first few steps.

Wayne gave me a few words of warning before I left; be careful of pot holes, take it easy and lookout for people particularly in the isolated areas along the back of the Cooks River heading towards the airport. I walked the bike to the servo and pumped the tyres up and I was on my way, ahh it felt good. Managed to ride just a tick over 21km in 1hr, and jumped off the bike with sweet dripping off my face...... a good result.

After putting on my "skinny jeans" this morning I really didn't like the extra accessory..... the muffin top!!!!!!! I put my meal plan that I know works for me in my handbag and thought no more excuses. I had planned on reading it this morning on the train, however the train was suddenly terminated at Central  so I walked the remainder of my journey squeezing in another 15 minutes of exercise to start the day.

Out

After hobbling around the office all day yesterday, I again laced up the shores for my morning run along Botany Bay.  I was nearly 3km into the run and a friend rode up beside me on her way to work and asked why was running with a limp.  I explained the situation and advised her this morning's run was the "decider".  I had planned to complete 7km but I after six painful kilometres I decided to walk the last km, and even that was painful.

Over a coffee and chat with Wayne this morning I decided to withdraw from the Narrabeen All Nighter and not run for two weeks but I do have an alternative training plan.

• 20km bike ride before work
• hit the gym in the afternoon; strength training followed with a solid workout on the elliptical trainer

I have trialled using the gym at lunch time but find it was too rushed and I was not training to my desired level so it back to Fitness First at Rockdale after work.

So this morning I left the high heels at home in exchange for a pair of flatties and after reading the comment Beki left on my blog I know I'm doing the right thing.

Decisions

2 January 2011

As planned I arrived at Drummoyne at the reasonable time of 5.30 am to complete four laps of The Bay Run http://en.wikipedia.org/wiki/The_Bay_Run  I must have looked a sight kitted out with my Nathan Hydration pack considering the amount of taps/water along the pathway, however I had a plan.  I set my interval trainer on my garmin to run 3km and walk 300 metres in preparation for Saturday night.  I intended to use the walk breaks to drink and eat, taking full advantage of the walk to ensure I kept moving.  It was quite an interesting experiment, at no time did I think "not another lap of the Bay", and just focused on the discipline of walking and running.  The end result 30km @ 5.58/km average pace, yes including running and walking. To top it off I felt very fresh when I finished and felt I could have kept going.

I must admit I did enjoy the company of Wayne for the last 5km and a nice breakfast at The Cove when I was finished.

3 January 2010

You guessed it another lap of The Bay.  A good friend was visiting from interstate and invited Wayne and I for breakfast at The Cove (again), so we decided to squeeze in a lap of The Bay before breakfast.  7km @ 5:28/km average pace.

4 January 2010

This morning I settled for an easy 7km along shores of Botany Bay.  Not a comfortable run (more to details to follow) but finished with an average pace of 5:38/km.

Decision????

The past couple of weeks I have experienced some issues with my left foot.  Initially I experienced some pain in the ball of the foot and the big toe, however it has now extended along the tendon of my foot to the point I'm walking with a limp.  I'm sure it's the return of PF, hence the decision I need to make.  Should I do the Narrabeen All Night and risk further injury and other races or just grin and bear it for a race that I have no expectations and only entered to give me a boot up the backside to train more consistently?????????????

Dress Rehearsal

After having two days off training due to the my ongoing issues with my neck and shoulder I was keen to lace up the shoes this morning.

I decide the practice my walk/run routine in preparation of next weekend's event  http://www.narrabeenallnighter.com/. I ran for 3km and walked for 300 metres. I must say it was a very comfortable training session and I was very disciplined to walk at the exact time and not think "I'll just run to the next tree, etc".  In total I completed 12km at an average pace of 5:48/km including the three walk breaks.

I finished the session feeling great - but very sweaty.

I had a discussion with Wayne when I got home about my training and I've decided I'm going to run 4 laps of "The Bay Run" tomorrow practicing again today's walk/run routine.  I know it will be boring but a little mental preparation won't go a stray.