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.