I now feel pretty good about my Christmas Day food intake.
http://www.dailytelegraph.com.au/lifestyle/diet-fitness/donna-simpson-ate-30000-calorie-christmas-dinner/story-e6frf019-1225976731223?
Thursday, December 30, 2010
Wednesday, December 29, 2010
Shiney and New
It's definitely that time of year when the days feel like a blur. I have managed to keep a consistent running routine over the festive season, however still not getting in those strenght session that I miss dearly.
Just some dot points of recent activity:
22 December: 15km @ 5:27/km average pace.
23 December: 7km @ 5:25/km average pace (slept in)
24 December: no exercise return of the dreaded neck and shoulder issue.
25 December: 7km @ 5:32/km average pace. Christmas Day Bay Run.
26 December: 12km @ 5:10/km average pace, include 2 x 1km (4:41, 4:44)
27 December: 28km @ 5:55/km average pace.....finally a LSD
28 December: 5.5km @ 5:31/km average pace (recovery run)
29 December: 16km @ 5:28/km average pace
I'm finally starting to feel a little fitter now I need to build on my endurance and just let the increase in speed happen.
I'm looking forward to the start of 2011 for various reasons.
Just some dot points of recent activity:
22 December: 15km @ 5:27/km average pace.
23 December: 7km @ 5:25/km average pace (slept in)
24 December: no exercise return of the dreaded neck and shoulder issue.
25 December: 7km @ 5:32/km average pace. Christmas Day Bay Run.
26 December: 12km @ 5:10/km average pace, include 2 x 1km (4:41, 4:44)
27 December: 28km @ 5:55/km average pace.....finally a LSD
28 December: 5.5km @ 5:31/km average pace (recovery run)
29 December: 16km @ 5:28/km average pace
I'm finally starting to feel a little fitter now I need to build on my endurance and just let the increase in speed happen.
I'm looking forward to the start of 2011 for various reasons.
- new job, still with Fire Brigade. Finally some relief, my former position was abolished due to a restructure but after a couple of applications and interviews got some good news just before Christmas.
- A big goal..... Glasshouse 100 miler. This year I'm going to focus on my endurance.
- Developing my creative side a little more.....http://bg-cakesandotherdelights.blogspot.com
Monday, December 20, 2010
In Brief.....
The last week seems to have disappeared, with travel, work and the lead up to Christmas, so just a quick up date,
- I have been maintaining a regular running pattern and now starting to feel stronger and reducing my average pace. My plan now is to increase the mileage and reduce the pace to build endurance.
- Strenght training is a little more random and needs some work, but I do love hitting the weight room.
- I am a "NRMA Sporting Legend", yes that's right. I entered the competition a couple of months ago and I'm really please with the $500 Rebel Sport Gift Voucher.
- I jumped on the scales this morning after avoiding them for the past two weeks and I'm happy to say I'm beginning to make an improvement.
Tuesday, December 7, 2010
One Day at a Time
3 December 2010
Happy Birthday to me!!!! After catching up on a few hours sleep I was beginning to feel good again and didn't even hit the "snooze" button. Friday's have traditionally been an easy run day, so I decided I would still keep the pace relaxed but just run a little further, so I enjoyed a nice tempo run along Botany Bay. I ran a comfortable and enjoyable 12km @ 5:17km average pace and I'm now beginning to feel some fitness returning.
4 December 2010
Ground Hog Day! Another 12km along Botany Bay with an average pace of 5:21km, nice and easy.
5 December 2010
My long runs have not been very "long" over the past few weeks, so I had a little chat to Wayne and we agreed 20km would be enough. I headed out the door with a goal of not running any faster than 5:45/km average pace to ensure I feel good throughout the run and I get the benefit of LSD training. I felt very comfortable but hot and was pleasantly surprised when I stopped at a tap for a drink approximately 9km into the run to find Wayne had ridden his bike out to meet me with a nice cold drink. I then enjoyed the last 11km with Wayne riding his bike along side me as we chatted about my goals and the training required. I questioned my ability but Wayne has assured me I'll be fine.
6 December 2010
After an extremely busy weekend, and early start and work and my last evening at my Cake Decorating course I decided a rest day would be nice.
7 December 2010
An early humid start to they day. I again ran my 12km run along the Bay but threw in 2 x 1km reps (4:46, 4:53) with an average pace of 5.21/km. My legs felt really heavy this morning but I'm sure it was the humidity.
Now Beki - the goal is a big one and I'm almost too scared to put it out there but after the All Nighter I think I had better come clean.
Happy Birthday to me!!!! After catching up on a few hours sleep I was beginning to feel good again and didn't even hit the "snooze" button. Friday's have traditionally been an easy run day, so I decided I would still keep the pace relaxed but just run a little further, so I enjoyed a nice tempo run along Botany Bay. I ran a comfortable and enjoyable 12km @ 5:17km average pace and I'm now beginning to feel some fitness returning.
4 December 2010
Ground Hog Day! Another 12km along Botany Bay with an average pace of 5:21km, nice and easy.
5 December 2010
My long runs have not been very "long" over the past few weeks, so I had a little chat to Wayne and we agreed 20km would be enough. I headed out the door with a goal of not running any faster than 5:45/km average pace to ensure I feel good throughout the run and I get the benefit of LSD training. I felt very comfortable but hot and was pleasantly surprised when I stopped at a tap for a drink approximately 9km into the run to find Wayne had ridden his bike out to meet me with a nice cold drink. I then enjoyed the last 11km with Wayne riding his bike along side me as we chatted about my goals and the training required. I questioned my ability but Wayne has assured me I'll be fine.
6 December 2010
After an extremely busy weekend, and early start and work and my last evening at my Cake Decorating course I decided a rest day would be nice.
7 December 2010
An early humid start to they day. I again ran my 12km run along the Bay but threw in 2 x 1km reps (4:46, 4:53) with an average pace of 5.21/km. My legs felt really heavy this morning but I'm sure it was the humidity.
Now Beki - the goal is a big one and I'm almost too scared to put it out there but after the All Nighter I think I had better come clean.
Friday, December 3, 2010
Maybe I'm Crazy
What a hectic week, Tuesday (30 Nov) I was out at the usual time of 4.20am and ran the same old 10km route with an average pace of 5:21/km to get the day started. Got home, showered, packed my gym bag and heading off to work. I received a late morning phone call from a dear friend who had a couple of tickets for the Eagles concert that night, so the gym session got cancelled as I had to get away from work earlier than usual, meaning a short lunch break.
After getting home at 2.30am I decided after being awake for just over 22hrs I had no desire to jump out of bed at 4.20am for a run.
Still tired, I also took Thursday off as a rest day but I did take the opportunity to enter a race. The Narrabeen All Nighter (12 hr event). Now I'm sure this will force me to get some solid and consistent training happening.
Last night I had a good talk to Wayne about the event, training and goals. So this morning based on his advice I ran a total of 12km which included 2 x 1km efforts (4:45 and 4:43), my overall average pace was 5:16/km pace and I really enjoyed training this morning now I have something to train for.
After getting home at 2.30am I decided after being awake for just over 22hrs I had no desire to jump out of bed at 4.20am for a run.
Still tired, I also took Thursday off as a rest day but I did take the opportunity to enter a race. The Narrabeen All Nighter (12 hr event). Now I'm sure this will force me to get some solid and consistent training happening.
Last night I had a good talk to Wayne about the event, training and goals. So this morning based on his advice I ran a total of 12km which included 2 x 1km efforts (4:45 and 4:43), my overall average pace was 5:16/km pace and I really enjoyed training this morning now I have something to train for.
Monday, November 29, 2010
Back on the Merry-Go-Round
It was back to work today so I got up at my normal time of 4.20 to the sound of howling wind and rain but no excuses I pulled on the wet weather jacket and hit the pavement. I felt a little stiff to start off and by the time I loosen up I had turned around and was hit by a nasty head wind, so not great pace today (10km @ 5:41/km average pace).
Lunch time session:
4 x 8 back pully (35kg)
4 x 8 bent over rows (25kg standard bar)
4 x 8 upper back (25kg)
4 x 8 overhead triceps extensions (12.5kg)
4 x 8 tricep dips
4 x 8 tricep extensions (15kg standard bar)
4 x 50 oblique twists (3kg medicine ball)
Lunch time session:
4 x 8 back pully (35kg)
4 x 8 bent over rows (25kg standard bar)
4 x 8 upper back (25kg)
4 x 8 overhead triceps extensions (12.5kg)
4 x 8 tricep dips
4 x 8 tricep extensions (15kg standard bar)
4 x 50 oblique twists (3kg medicine ball)
Sunday, November 28, 2010
Who ate all the Pies?
Well finally home after a few days at Byron Bay via Grafton. On a positive note I can say Wayne and I enjoyed running together with some solid efforts. We also enjoyed a little too much eating and drinking but hey we we're on holidays and we did celebrate our 9th Wedding Anniversary while we were away.
Got home last night (27 November) and we both jumped on the scales and I think I'm carrying that pork belly I ate.
This morning I enjoyed a easy 16km run along Botany Bay. I really didn't feel like running at all but I need to get some level of fitness happening again and focus on my goals. I got hope feeling quite happy with an average pace of 5.30/km.
I have reviewed my meal plan, gym timetable and looked over some programs so I'll now be back in full swing.
Got home last night (27 November) and we both jumped on the scales and I think I'm carrying that pork belly I ate.
This morning I enjoyed a easy 16km run along Botany Bay. I really didn't feel like running at all but I need to get some level of fitness happening again and focus on my goals. I got hope feeling quite happy with an average pace of 5.30/km.
I have reviewed my meal plan, gym timetable and looked over some programs so I'll now be back in full swing.
Thursday, November 18, 2010
Again!!!!!
Bounded out bed again at 4.20am this morning and hit the pavement for a 10km trot along the Bay, naturally after a cup of coffee. The legs a bit heavy after yesterdays return to the gym but the further I ran the better I felt towards the end of the run I was knocking out sub 5 min k's so I was happy with that.
Back to the gym at lunch :-)
4 x 10 bent over rows (25kg standard bar)
4 x 10 lat pull downs (35kg)
4 x 8 lower back machine (25kg)
4 x 8 lower pulley machine (25kg)
4 x 8 lateral dumbbell flys (7.5kg)
4 x 10 upright rows (17.5kg)
4 x 8 shoulder press machine (15kg).
I have two goals I'm working towards at the moment. I need to knuckle down and work very had but I have the support of Wayne who is going to offer me some guidance and we a both very excited.
Back to the gym at lunch :-)
4 x 10 bent over rows (25kg standard bar)
4 x 10 lat pull downs (35kg)
4 x 8 lower back machine (25kg)
4 x 8 lower pulley machine (25kg)
4 x 8 lateral dumbbell flys (7.5kg)
4 x 10 upright rows (17.5kg)
4 x 8 shoulder press machine (15kg).
I have two goals I'm working towards at the moment. I need to knuckle down and work very had but I have the support of Wayne who is going to offer me some guidance and we a both very excited.
Wednesday, November 17, 2010
Happy Days.
I had my monthly visit to the dietitian last night and was extremely surprised that I had actually lost weight, it was only 100g but based on my poor diet and exercise routine I was mentally prepared for a huge gain. Now my measurements tell a slightly different story, a couple of cm's have been gained overall but I know they will disappear very quickly.
This morning I got up nice and early and was at the door by 4:45am and enjoyed a 15km run along the shores of Botany Bay. I trotted out with the mind set of just a steady pace to build endurance and burn fat, so a cruisey 5:27/km average pace felt pretty good.
After weeks of sitting at my desk working through lunch I finally got myself together and ventured out Fitness First (Park Street), felt a little disorientated but I'm sure I'll be navigating myself around the gym in no time.
I decided to play it safe today and not go too heavy and just get my body back into condition - aah it felt good.
4 x 10 leg press (60kg)
4 x 10 abductors (45kg)
4 x 10 glute machine (20kg)
4 x 10 lunges (25kg standard bar)
4 x 8 chest press machine (25kg)
4 x 8 dumbbell overhead (15kg)
4 x 8 incline flys (7.5kg)
Back to work and enjoyed 100g chicken breast and home garden salad.
This morning I got up nice and early and was at the door by 4:45am and enjoyed a 15km run along the shores of Botany Bay. I trotted out with the mind set of just a steady pace to build endurance and burn fat, so a cruisey 5:27/km average pace felt pretty good.
After weeks of sitting at my desk working through lunch I finally got myself together and ventured out Fitness First (Park Street), felt a little disorientated but I'm sure I'll be navigating myself around the gym in no time.
I decided to play it safe today and not go too heavy and just get my body back into condition - aah it felt good.
4 x 10 leg press (60kg)
4 x 10 abductors (45kg)
4 x 10 glute machine (20kg)
4 x 10 lunges (25kg standard bar)
4 x 8 chest press machine (25kg)
4 x 8 dumbbell overhead (15kg)
4 x 8 incline flys (7.5kg)
Back to work and enjoyed 100g chicken breast and home garden salad.
Tuesday, November 16, 2010
Random - but a Goal.
Another week of nothing has slipped by and still no routine and no where near the level of fitness I feel comfortable with and the months of weights all seems to have gone down the drain. I'm really struggling to get myself together at the moment.
Before heading for GNW on Friday (12/11), I ventured out for a 16km run and really enjoyed it. A nice comfortable average pace of 5:23/km.
Saturday morning after dropping Wayne off at the start I head ventured out for an easy 5km run along the shores of Warner's Bay.
Fast forward to Tuesday (16/11), I was out of bed at 4.20 am and out the door at 4:45 for an easy 10km along Botany Bay. Got home showered to got myself ready for work and announced my next big goal, and questioned my capabilities. So tonight I'm going to talk to Wayne about my details training and get some tips.
Tuesday, November 9, 2010
Done
7 November 2010
Happy to see the sunshine, Wayne and I ventured out for longish run (by my standards these days). Right from the start I felt terrible, just not comfortable and struggled. I got to the 5km mark and turned around for home. I got home with only 10km completed and an average pace of 5:11/km. I was cranky with myself for a lot of reasons, but it was a no brainer slow down and run longer.
8 November 2010
Lets just move along.
9 November 2010
The alarm went of this morning at 4.30am and it felt like mid-night, I was in such a deep sleep and could have easily just rolled over and gone back to sleep but I dragged myself out of bed. The whole run was an effort, 10km at 5:27/km average pace but a least I can say "I did it".
I'm really looking forward to just getting away.
Saturday, November 6, 2010
I will survive
5 November 2010
Thankfully the volataren and the massage Wayne gave my neck and shoulders worked some magic. I bounded out of bed to find although not perfect my neck and shoulders felt ok, so after a quick coffee I was out the door for an easy 7km along the Bay.
6 November 2010
A little day trip north to for a a bit of run with Jane and Wayne on the GNW, actually we didn't run a lot but we did get to see a few little areas that could find you running unwanted km's if you took the wrong turn. We did find a snake roughly 6 feet long and lots of leaches. A good day out finished with a nice lunch at the Brooklyn Pub on the way home.
Thankfully the volataren and the massage Wayne gave my neck and shoulders worked some magic. I bounded out of bed to find although not perfect my neck and shoulders felt ok, so after a quick coffee I was out the door for an easy 7km along the Bay.
6 November 2010
A little day trip north to for a a bit of run with Jane and Wayne on the GNW, actually we didn't run a lot but we did get to see a few little areas that could find you running unwanted km's if you took the wrong turn. We did find a snake roughly 6 feet long and lots of leaches. A good day out finished with a nice lunch at the Brooklyn Pub on the way home.
Thursday, November 4, 2010
Voltaren Sandwich
2 November 2010
We were off and racing..... well almost. After putting in some long days at work and looking at my schedule over the next few weeks I was lucky enough to squeeze in a Flex Day (RDO). Wayne and I enjoyed a rare sleep in and then hit the road. Again I ran the usual 10km along Botany Bay. It was an enjoyable run, well except for the wind.
We then enjoyed a nice day at home watching the races and having a little flutter, I started a book I have been wanting to read for months, and nanna nap. Best day I have had in ages.
3 November 2010
Started the day with the best intentions got to work by 7am with a plan of leaving early and heading to the gym. A request for a late afternoon meeting, that got postponed and then cancelled; another long day. I got home exhausted and frustrated and welcomed the invitation to go our for dinner.
4 November 2010
Up early with a plan to get into work early, get home early and then hit the gym. Just about ready to work out the door, grabbed my jacket and WHAM!!! My neck felt like it was going to explode, muscle spasms down my neck and across my L shoulder blade. Wayne suggested a visit to the Doctors. With my current workload I popped a couple of pain killers and hoped for the best.
Hence, an interesting lunch menu today. I headed straight to the chemist for some voltaren gel and tablets. Thankfully the pain has eased and I no longer feel like I'm going to vomit.
It just seems that everything is hindering any attempt to train at the moment........
On a positive note, we have booked another little holiday, the Blues Festival at Byron Bay over Easter. Once we heard Bob Dylan was appearing out came the credit card - cannot wait.
We were off and racing..... well almost. After putting in some long days at work and looking at my schedule over the next few weeks I was lucky enough to squeeze in a Flex Day (RDO). Wayne and I enjoyed a rare sleep in and then hit the road. Again I ran the usual 10km along Botany Bay. It was an enjoyable run, well except for the wind.
We then enjoyed a nice day at home watching the races and having a little flutter, I started a book I have been wanting to read for months, and nanna nap. Best day I have had in ages.
3 November 2010
Started the day with the best intentions got to work by 7am with a plan of leaving early and heading to the gym. A request for a late afternoon meeting, that got postponed and then cancelled; another long day. I got home exhausted and frustrated and welcomed the invitation to go our for dinner.
4 November 2010
Up early with a plan to get into work early, get home early and then hit the gym. Just about ready to work out the door, grabbed my jacket and WHAM!!! My neck felt like it was going to explode, muscle spasms down my neck and across my L shoulder blade. Wayne suggested a visit to the Doctors. With my current workload I popped a couple of pain killers and hoped for the best.
Hence, an interesting lunch menu today. I headed straight to the chemist for some voltaren gel and tablets. Thankfully the pain has eased and I no longer feel like I'm going to vomit.
It just seems that everything is hindering any attempt to train at the moment........
On a positive note, we have booked another little holiday, the Blues Festival at Byron Bay over Easter. Once we heard Bob Dylan was appearing out came the credit card - cannot wait.
Monday, November 1, 2010
A Trifecta
30 October 2010
With a busy weekend and playing catch up after working last weekend I was out of bed early Saturday morning and enjoyed 10km along Botany Bay. I felt rather tired when I first got started but the further I ran the better I felt. With about 3km to go, Wayne pulled over (on his way home from work) to say good morning and commented on how fit I looked - nice. After a quick drink I continued home with 10km completed @5:06/km average pace.
31 October 2010
Having not stuck to my Sunday LSD routine for a few weeks I got out of bed with a plan to run 16km, knowing I did not have a lot of time on my hands. Wayne decided to give the run a miss, but by the time I got dressed and had a coffee he decided to join me. We enjoyed a nice conformable 16km along Botany Bay and along the Cooks River. It was quite humid and I realised I was perhaps a little dehydrated.
1 November 2010
Back to work and early starts. Out of bed again at 4.30 and enjoyed a nice 7km. I felt pretty tied and ran at average pace of 5:23/km but happy to have got out there. Caught a bit of glance of myself in the mirror this morning and noticed the bloating is disappearing and could see the return of nice flat stomach and some abs. Now what can I do with these legs and butt.....weights!!!!
Friday, October 29, 2010
I hate Aeroplane Jelly
It's been a very busy week and yet again one of little activity. I did manage to get our Monday morning for a 7km run in the pitch dark along Botany Bay.
Work has been very hectic and I do hope it will settle down a little, I have worked 12 days straight and I'm really looking forward to the weekend. The early starts and long days combined with just eating at my desk is not helping develop/maintain any form of health and fitness.
I got up bright and early this morning had a cup of coffee and was the out the door before 5am and enjoyed a comfortable 10km at 5:11/km average pace - god it felt good to be out running. I had a visit from on old enemy this morning - I could feel my abs wobbling as I was running YUK!!!!
It's now crunch time. I have written my weight and Body Fat on the calender, and have to get myself into some sort of shape (and yes round is a shape) before I pull on the bikini for our holiday.
Work has been very hectic and I do hope it will settle down a little, I have worked 12 days straight and I'm really looking forward to the weekend. The early starts and long days combined with just eating at my desk is not helping develop/maintain any form of health and fitness.
I got up bright and early this morning had a cup of coffee and was the out the door before 5am and enjoyed a comfortable 10km at 5:11/km average pace - god it felt good to be out running. I had a visit from on old enemy this morning - I could feel my abs wobbling as I was running YUK!!!!
It's now crunch time. I have written my weight and Body Fat on the calender, and have to get myself into some sort of shape (and yes round is a shape) before I pull on the bikini for our holiday.
Thursday, October 21, 2010
Sunny Days.
Out of bed nice and early this morning and enjoyed another 10km along the shores of Botany Bay in the dark. Felt a little tired this morning but was happy to be out there watching the day become alive. Ran a comfortable average pace of 5:18km/hr so a few calories would have have been shed.
Some exciting news;
* I won the Pre-vet category for Sydney Striders Super Series, which was a nice surprise as I had not targeted the series at all.
* We have booked a holiday that involves a lot of sun, surf and relaxing.
Some exciting news;
* I won the Pre-vet category for Sydney Striders Super Series, which was a nice surprise as I had not targeted the series at all.
* We have booked a holiday that involves a lot of sun, surf and relaxing.
Wednesday, October 20, 2010
Some Direction
19 October 2010
Due to work commitments and an appointment with my dietitian http://designerdiets.com.au/ I was unable to squeeze in a training session, but after three weeks in the new job I did manage to squeeze in my first lunch break.
My visit to the dietitian was no real surprise, I know my recent diet and exercise pattern were not going to provide A+ results but I've now drawn the line the sand. I walked out with a revised meal plan and a new level of motivation.
20 October 2010
Out of bed at 4.30am this morning, got dressed, quick coffee and out the door. Just an easy 10km along Botany Bay with an average pace of 5:06/km.
At the moment I'm just trying to stay focused on eating and sleeping well with a few shorter runs thrown in. I have an assignment due on Sunday and have to work Friday night, and all day Saturday and Sunday.
When things slow down next week I will be getting back into to some solid weight training again to compliment my running.
Due to work commitments and an appointment with my dietitian http://designerdiets.com.au/ I was unable to squeeze in a training session, but after three weeks in the new job I did manage to squeeze in my first lunch break.
My visit to the dietitian was no real surprise, I know my recent diet and exercise pattern were not going to provide A+ results but I've now drawn the line the sand. I walked out with a revised meal plan and a new level of motivation.
20 October 2010
Out of bed at 4.30am this morning, got dressed, quick coffee and out the door. Just an easy 10km along Botany Bay with an average pace of 5:06/km.
At the moment I'm just trying to stay focused on eating and sleeping well with a few shorter runs thrown in. I have an assignment due on Sunday and have to work Friday night, and all day Saturday and Sunday.
When things slow down next week I will be getting back into to some solid weight training again to compliment my running.
Monday, October 18, 2010
:-) Happy :-)
Stuck to my plan and got out of bed at 4.30am this morning to squeeze in a run before another long day at work, followed by the start of my new course this evening, cake decorating. After a quick coffee I was out the door and enjoyed a nice recovery run of 7km (5:27/km average pace) along Botany Bay. It is still very dark at this time, but I did see the odd fellow exerciser. It was nice a way to start the day
Sunday, October 17, 2010
Finally
16 October 2010
Well I got my act together and got myself to the gym, felt like I had the training wheels on. I'll be running the Striders Internal Half Marathon tomorrow and although I will not be racing I decided it was best I avoided leg strength work today. I pulled out this month's Oxygen magazine and headed to the gym with a plan; back, shoulders and abs followed by 30 minutes on the treadmill.
Well I got my act together and got myself to the gym, felt like I had the training wheels on. I'll be running the Striders Internal Half Marathon tomorrow and although I will not be racing I decided it was best I avoided leg strength work today. I pulled out this month's Oxygen magazine and headed to the gym with a plan; back, shoulders and abs followed by 30 minutes on the treadmill.
4 x 10 on arm dumbbell rows (15kg)
4 x 8 lower pulleys (32kg)
4 x 8 lower pulleys (32kg)
4 x 8 lat pull downs (40kg)
4 x 8 seated rows (25kg)
4 x 8 lateral raises (7.5kg)
4 x 8 dumbbell press (10kg)
4 x 8 upright rows (20kg standard bar)
4 x 8 seated rows (25kg)
4 x 8 lateral raises (7.5kg)
4 x 8 dumbbell press (10kg)
4 x 8 upright rows (20kg standard bar)
4 x 50 oblique twists (3kg medicine ball)
30min on treadmill, 5.75km @ 5:12/km average pace.
17 October 2010
This morning was the Striders' Internal Half Marathon, a handicapped race. My handicap was 1:42 and I knew I had no chance of running that time and had given some thought to contacting Striders to for an adjustment. In the end I thought who cares what time I run, just get out and do it. The race is always held at Lane Cove our hilliest 10km course and we get the pleasure of running the 10km course twice with a little extra thrown in.
I lined up at my handicap time, all alone and made the decision to run the best I can and to use the event to gauge my current level of fitness and speed. I was happy to say I finished in 1:47:18, a lot quicker than I expected and feel so much better for getting out there.
Now I had better get stuck into my assignment (my last one.......)
Saturday, October 16, 2010
A New Start
Life has sort been a bumpy ride over the last couple of months. During this time I have tried to maintain some routine and training but it has been difficult and I have randomly thrown in a few training session, but with no real consistency and couple of times I have started and thought "what is this all for".
Thursday morning (14 October) was a bit of wake up call, I got up at 4.30 to go for a run, 9kms into the run I had to stop due chest pains, I was doubled over and in pain, I started running again and had to stop again. Sitting in the gutter at 5.30ish in the dark unable to run due to chest pains was a good sign I need to get myself back on track and start looking after myself.
I keep saying today is the day, no tomorrow I'll start, I just need to finish this assignment....... it goes on and on. I have been following Beki's blog http://www.runwrite.com/ and thinking how I need to take control. So today I'm going to start;
Thursday morning (14 October) was a bit of wake up call, I got up at 4.30 to go for a run, 9kms into the run I had to stop due chest pains, I was doubled over and in pain, I started running again and had to stop again. Sitting in the gutter at 5.30ish in the dark unable to run due to chest pains was a good sign I need to get myself back on track and start looking after myself.
I keep saying today is the day, no tomorrow I'll start, I just need to finish this assignment....... it goes on and on. I have been following Beki's blog http://www.runwrite.com/ and thinking how I need to take control. So today I'm going to start;
- a regular exercise routine
- re-start my meal plan
- start taking my medication again (insulin and cholesterol)
- stop drinking every night - only when I go out
- start my assignment
- be the best person I can
Saturday, October 2, 2010
Tuesday, September 28, 2010
27 September 2010
Unplanned rest day.
28 September 2010
Unplanned rest day.
28 September 2010
10km @ 5:06/km average pace.
4 x 8 chest press (30kg)
4 x 8 dumbbell pullover (20kg)
4 x 8 dumbbell incline flys (12.5kg)
4 x 10 leg press (60kg)
4 x 10 aductor machine (50kg)
4 x 10 glute machine (25kg)
4 x 8 leg extensions (35kg)
5 x 15 leg raises/crunches (5kg medicine ball)
2 x 1 minute plank
Saturday, September 25, 2010
Friday, September 24, 2010
23 September 2010
Unplanned rest day.
24 September 2010
4 x 10 deadlifts (25kg standard bar)
4 x 8 power squats (60kg olympic bar)
4 x 20 calf raises
4 x 8 leg press (pin #10)
4 x 8 dumbbell press (12.5kg)
4 x 8 lateral raises (7.5kg)
4 x 10 upright rows (20kg standard bar)
6 x 50 oblique twists (3kg medicine ball)
5.07km @ 4:52/km average pace. Nice and easy.
Unplanned rest day.
24 September 2010
4 x 10 deadlifts (25kg standard bar)
4 x 8 power squats (60kg olympic bar)
4 x 20 calf raises
4 x 8 leg press (pin #10)
4 x 8 dumbbell press (12.5kg)
4 x 8 lateral raises (7.5kg)
4 x 10 upright rows (20kg standard bar)
6 x 50 oblique twists (3kg medicine ball)
5.07km @ 4:52/km average pace. Nice and easy.
Wednesday, September 22, 2010
Feeling Better and working towards a goal.
16 & 17 September 2010
No training, still too sick.
18 September 2010
10km @ 5:50/km pace along the Botany Bay with Katie. It was a good run to test my health and I got through it with no problems. It was great to lace up the shoes again.
19 September 2010
Agreed to run with my friend Tim with goal of sub 2 hrs. It was a really slow start, taking us nearly 2 minutes to cross the mat. We found a good pace and really enjoyed the new course with the kilometres going by quickly. We crossed the finish line 1:52:37 (gun time) and 1:50:37 (net time).
20 September 2010
Rest day. Felt okay following the run but still on antibiotics and though I recovery day would be a good idea to allow me to recovery appropriately so I can focus on my next goal.
21 September 2010
4 x 10 deadlifts (25kg standard bar)
1 x 8 power squats (40kg olympic bar)
3 x 8 power squats (60kg olympic bar)
4 x 10 calf raises
4 x 10 lunges (25kg standard bar)
4 x 10 single leg romand dead lifts (10kg)
4 x 8 lat pullowdowns (pin # 7)
4 x 10 one arm dumbbell rows (17.5kg)
4 x 10 bent rows (30kg standard bar)
Warm up: 2.28km @ 5:07/km average pace
Session: 10 x 560m hill reps (average time 3:00)
Cool down: 2.22km @ 4:56/km average pace
Total session: 10.12km
22 September 2010
4 x 8 chest press (20kg olympic bar)
1 x 15 chest press (10kg olymic bar)
1 x 20 chest press (olympic bar only)
4 x 8 dumbbell pullovers (20kg)
4 x 8 incline dumbbell flys (10kg)
2 x 8 seated dumbbell tricep extensions (12.5kg)
2 x 8 seated dumbbell tricep extensions (15kg)
4 x 8 pulldowns (pin # 3)
4 x 8 tricep dips
30 minutes treadmil. 6.22km (4.50/km average pace)
No training, still too sick.
18 September 2010
10km @ 5:50/km pace along the Botany Bay with Katie. It was a good run to test my health and I got through it with no problems. It was great to lace up the shoes again.
19 September 2010
Agreed to run with my friend Tim with goal of sub 2 hrs. It was a really slow start, taking us nearly 2 minutes to cross the mat. We found a good pace and really enjoyed the new course with the kilometres going by quickly. We crossed the finish line 1:52:37 (gun time) and 1:50:37 (net time).
20 September 2010
Rest day. Felt okay following the run but still on antibiotics and though I recovery day would be a good idea to allow me to recovery appropriately so I can focus on my next goal.
21 September 2010
4 x 10 deadlifts (25kg standard bar)
1 x 8 power squats (40kg olympic bar)
3 x 8 power squats (60kg olympic bar)
4 x 10 calf raises
4 x 10 lunges (25kg standard bar)
4 x 10 single leg romand dead lifts (10kg)
4 x 8 lat pullowdowns (pin # 7)
4 x 10 one arm dumbbell rows (17.5kg)
4 x 10 bent rows (30kg standard bar)
Warm up: 2.28km @ 5:07/km average pace
Session: 10 x 560m hill reps (average time 3:00)
Cool down: 2.22km @ 4:56/km average pace
Total session: 10.12km
22 September 2010
4 x 8 chest press (20kg olympic bar)
1 x 15 chest press (10kg olymic bar)
1 x 20 chest press (olympic bar only)
4 x 8 dumbbell pullovers (20kg)
4 x 8 incline dumbbell flys (10kg)
2 x 8 seated dumbbell tricep extensions (12.5kg)
2 x 8 seated dumbbell tricep extensions (15kg)
4 x 8 pulldowns (pin # 3)
4 x 8 tricep dips
30 minutes treadmil. 6.22km (4.50/km average pace)
Wednesday, September 15, 2010
Not Much of Anything
8 - 11 September
No exercise due to a number of other matters taking priority, eg, assignments, work issues and travel.
12 September 2010
Ran the Glasshouse 12km cross country race. Not the best run as I could feel the effects of the cold/sinus infection that I had been battling for a few days and my breathing was quite difficult.
Finished in 58:52 and 5th female, so not to bad however by the end of the day I was pretty sick.
13 September 2010
4 x 8 dumbbell press (12.5kg)
4 x 8 lateral raises (7.5kg)
4 x 10 upright rows (20kg standard bar)
4 x 8 hammer curls (7.5kg)
4 x 8 lower pulley pull ups (pin # 2)
4 x 10 arm curls (15kg standard bar)
4 x 10 leg raises/crunches (5kg medicine ball)
4 x 10 push ups (standard - on toes)
6km run @ 5:08/km average pace. 30:32
14 & 15 September 2010
No exercise. Too sick, the Blackmores Half Marathon this weekend is looking doubtful.
No exercise due to a number of other matters taking priority, eg, assignments, work issues and travel.
12 September 2010
Ran the Glasshouse 12km cross country race. Not the best run as I could feel the effects of the cold/sinus infection that I had been battling for a few days and my breathing was quite difficult.
Finished in 58:52 and 5th female, so not to bad however by the end of the day I was pretty sick.
13 September 2010
4 x 8 dumbbell press (12.5kg)
4 x 8 lateral raises (7.5kg)
4 x 10 upright rows (20kg standard bar)
4 x 8 hammer curls (7.5kg)
4 x 8 lower pulley pull ups (pin # 2)
4 x 10 arm curls (15kg standard bar)
4 x 10 leg raises/crunches (5kg medicine ball)
4 x 10 push ups (standard - on toes)
6km run @ 5:08/km average pace. 30:32
14 & 15 September 2010
No exercise. Too sick, the Blackmores Half Marathon this weekend is looking doubtful.
Tuesday, September 7, 2010
4 x 10 bent rows (25kg standard bar)
4 x 8 seated rows (pin # 7)
4 x 8 lat pulldowns (pin # 8)
4 x 8 seated dumbbell triceps extensions (12.5kg)
4 x 8 pushdowns (pin # 4)
4 x 8 tricep extensions (15kg standard bar)
6 x 50 oblique twists (3kg medicine ball)
33:46 mintues - 20 stair reps (Tower at work)
4 x 8 seated rows (pin # 7)
4 x 8 lat pulldowns (pin # 8)
4 x 8 seated dumbbell triceps extensions (12.5kg)
4 x 8 pushdowns (pin # 4)
4 x 8 tricep extensions (15kg standard bar)
6 x 50 oblique twists (3kg medicine ball)
33:46 mintues - 20 stair reps (Tower at work)
Monday, September 6, 2010
4 x 8 chest press (20kg olympic bar)
1 x 20 chest press (10kg olympic bar)
1 x 25 chest press (olympic bar only)
4 x 10 dumbbell pullovers (17.5kg)
4 x 10 inclince dumbbell flys (12.5kg)
4 x 8 power squats (60kg olympic bar)
4 x 20 calf raises
4 x 10 single leg roman dead lifts (10kg)
4 x 10 lunges (10kg)
7km @ 5:03/km per hour - treadmill at work.
1 x 20 chest press (10kg olympic bar)
1 x 25 chest press (olympic bar only)
4 x 10 dumbbell pullovers (17.5kg)
4 x 10 inclince dumbbell flys (12.5kg)
4 x 8 power squats (60kg olympic bar)
4 x 20 calf raises
4 x 10 single leg roman dead lifts (10kg)
4 x 10 lunges (10kg)
7km @ 5:03/km per hour - treadmill at work.
Saturday, September 4, 2010
Running in the Rain with Wayne
No update for a few days and little to report. I've had a few days off training but now feeling refreshed, re-focused and ready to get back into some heavy training and work towards a few goals.
This morning I decided to give the SS 10km a miss and take the opportunity to enjoy a rare sleep in and enjoy a local run in the rain with Wayne. We just cruised along and chatted enjoying just being outdoors. A total of 10.20km @ 5:20/km average pace.
Tuesday, August 31, 2010
4 x 8 chest press (20kg olympic bar)
1 x 20 chest press (10kg olympic bar)
1 x 25 chest press (olympic bar only)
4 x 8 dumbbell pullovers (17.5kg)
4 x 8 incline dumbbell flys (12.5kg)
4 x 10 deadlifts (30kg standard bar)
4 x 8 power squats (60kg olympic bar)
4 x 10 lunges (25kg standard bar)
35:10 minutes stair running (Tower @ work) 20 reps.
1 x 20 chest press (10kg olympic bar)
1 x 25 chest press (olympic bar only)
4 x 8 dumbbell pullovers (17.5kg)
4 x 8 incline dumbbell flys (12.5kg)
4 x 10 deadlifts (30kg standard bar)
4 x 8 power squats (60kg olympic bar)
4 x 10 lunges (25kg standard bar)
35:10 minutes stair running (Tower @ work) 20 reps.
Sunday, August 29, 2010
Tied - LSD.
Felt pretty tied this morning and apparently looked tired so I settled for a 16km (home to Fishing Club and back) run this morning as my LSD for the week. Average pace 5:09/km. Didn't look at the watch just ran on feel.
Time to get back on track with training and diet.
Time to get back on track with training and diet.
Saturday, August 28, 2010
5km PB - 21:50 (28 second PB)
CR 5km Challenge this morning. My previous PB was 22:18 so I had a race plan of running approx. a 3 second PB based on my current level of fitness due other issues and I took the approach of not expecting too much. I had set a goal pace of 4:27/km and was way ahead in the 1st km and discussed my race plan with John Dawlings who was running with me and we decided to just let things happen. I was very happy and surprised to finish in 21:50 a 28 second PB - 4:18/km average pace.
Splits (4:18, 4:24, 4:18, 4:19, 4:14 and 4:06 for the last 67 metres).
Ran the 5km back to the start with Katie at 5:40/km average pace.
Friday, August 27, 2010
Thursday, August 26, 2010
Wednesday, August 25, 2010
Back on Track
22 August 2010
I had entered the Hidden Half Marathon a few weeks ago and focused on it as a goal race, however due to various reasons did not run the event.
7.57km @ 5:08 average pace. Sans Souci loop.
23 August 2010
4 x 8 chest press (20kg olympic bar)
4 x 8 incline dumbbell flys (12.5kg)
4 x 8 dumbbell pullovers (20kg)
4 x 8 seated dumbbelll tricep extensions (12.5kg)
4 x 10 tricep dips
24 August 2010
Rest day.
25 August 2010
4 x 10 deadlifts (30kg standard bar)
1 x 8 power squats (60kg olympic bar)
3 x 8 power squats (70kg olympic bar)
4 x 20 calf raises
4 x 10 lunges (25kg standard bar)
6 x 50 oblique twists (3kg medicine ball)
12km @ 5.08/km average pace. Sydney Park.
I had entered the Hidden Half Marathon a few weeks ago and focused on it as a goal race, however due to various reasons did not run the event.
7.57km @ 5:08 average pace. Sans Souci loop.
23 August 2010
4 x 8 chest press (20kg olympic bar)
4 x 8 incline dumbbell flys (12.5kg)
4 x 8 dumbbell pullovers (20kg)
4 x 8 seated dumbbelll tricep extensions (12.5kg)
4 x 10 tricep dips
24 August 2010
Rest day.
25 August 2010
4 x 10 deadlifts (30kg standard bar)
1 x 8 power squats (60kg olympic bar)
3 x 8 power squats (70kg olympic bar)
4 x 20 calf raises
4 x 10 lunges (25kg standard bar)
6 x 50 oblique twists (3kg medicine ball)
12km @ 5.08/km average pace. Sydney Park.
Saturday, August 21, 2010
Thursday, August 19, 2010
Taper/Recovery
17 August 2010
4 x 8 chest press (20kg olympic bar)
4 x 8 chest pullover overs (20kg)
4 x 8 chest press machine (35kg)
4 x 10 dead lifts (35kg standard bar)
4 x 10 leg press (60kg)
4 x 10 single leg roman dead lifts (10kg)
6km run @ 4:58/km average pace. Fitness First to home.
18 August 2010
Rest day. Sore throat and ear ache.
19 August 2010
4 x 8 dumbbell shoulder press (10kg)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 8 upright rows (25kg standard bar)
4 x 8 hammer curls (7.5kg)
4 x 8 lower pulley bicep curls (15kg)
1 x 21 bicep set (15kg e-z bar)
5 x 20 leg raises/crunches (4kg medicine ball)
6km run @ 5:09/km average pace. Fitness First to home. Felt tired.
4 x 8 chest press (20kg olympic bar)
4 x 8 chest pullover overs (20kg)
4 x 8 chest press machine (35kg)
4 x 10 dead lifts (35kg standard bar)
4 x 10 leg press (60kg)
4 x 10 single leg roman dead lifts (10kg)
6km run @ 4:58/km average pace. Fitness First to home.
18 August 2010
Rest day. Sore throat and ear ache.
19 August 2010
4 x 8 dumbbell shoulder press (10kg)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 8 upright rows (25kg standard bar)
4 x 8 hammer curls (7.5kg)
4 x 8 lower pulley bicep curls (15kg)
1 x 21 bicep set (15kg e-z bar)
5 x 20 leg raises/crunches (4kg medicine ball)
6km run @ 5:09/km average pace. Fitness First to home. Felt tired.
Tuesday, August 17, 2010
12 August 2010
1 x 10 dead lifts (30kg standard bar)
3 x 10 dead lifts (20kg Olympic bar)
4 x 8 leg extensions (pin#6)
1 x 8 power squats (40kg Olympic bar)
1 x 8 power squats (50kg Olympic bar)
2 x 8 power squats (60kg Olympic bar)
13 August 2010
1 x 8 chest press (20kg Olympic bar)
1 x 8 chest press (30kg Olympic bar)
2 x 6 chest press (35kg Olympic bar)
4 x 8 chest dumbell flys (12kg)
12 x chin ups (assisted with swiss ball)
4 x 8 hammer curls (10kg)
4 x 8 isolated pulley curls (pin#2)
3 x 8 e-z bar bicep curls (10kg)
2 x 6 e-z bar bicep curls (15kg)
30 x sit ups (10kg bag)
14 August 2010
10.5km @ 5:45/km average pace. Botany Bay with Katie.
15 August 2010
Wagga Wagga Trail Half Marathon. Good tough course and quite undulating. Finished 4th female in 1:45:12 (average pace of 4:58) with a negative split.
16 August 2010
Rest day.
1 x 10 dead lifts (30kg standard bar)
3 x 10 dead lifts (20kg Olympic bar)
4 x 8 leg extensions (pin#6)
1 x 8 power squats (40kg Olympic bar)
1 x 8 power squats (50kg Olympic bar)
2 x 8 power squats (60kg Olympic bar)
13 August 2010
1 x 8 chest press (20kg Olympic bar)
1 x 8 chest press (30kg Olympic bar)
2 x 6 chest press (35kg Olympic bar)
4 x 8 chest dumbell flys (12kg)
12 x chin ups (assisted with swiss ball)
4 x 8 hammer curls (10kg)
4 x 8 isolated pulley curls (pin#2)
3 x 8 e-z bar bicep curls (10kg)
2 x 6 e-z bar bicep curls (15kg)
30 x sit ups (10kg bag)
14 August 2010
10.5km @ 5:45/km average pace. Botany Bay with Katie.
15 August 2010
Wagga Wagga Trail Half Marathon. Good tough course and quite undulating. Finished 4th female in 1:45:12 (average pace of 4:58) with a negative split.
16 August 2010
Rest day.
Wednesday, August 11, 2010
Monday, August 9, 2010
Sunday, August 8, 2010
Solid 20km
20km @5:03/km average pace. Felt very comfortable and relaxed running an average of 5:13km for the first 10km then picked up the pace to loose that "holding back" feeling. Felt nice and strong.
Scarborough Park, Cooks River and Botany Bay Loop.
Scarborough Park, Cooks River and Botany Bay Loop.
Saturday, August 7, 2010
Mona Fartlek
Scarborough Park - Ramsgate.
1.2km warm up @ 5:00/km average pace
20 minute Mona Fartlek total of 4.28km @ 4.41/km average pace
2.2km cool down @ 5:18/km average pace
Friday, August 6, 2010
5 August 2010
4 x 10 deadlifts (30kg standard bar)
1 x 8 power squats (60kg olympic bar)
2 x 8 power squats (65kg olympic bar)
1 x 10 power squats (65kg olympic bar)
4 x 20 calf raises
4 x 10 roman dead lifts (10kg)
4 x 10 leg press (pin #10)
6km @ 4:48 average pace.
6 August 2010
7.6km @ 4:39 average pace. Sans Souci loop - course PB.
4 x 10 deadlifts (30kg standard bar)
1 x 8 power squats (60kg olympic bar)
2 x 8 power squats (65kg olympic bar)
1 x 10 power squats (65kg olympic bar)
4 x 20 calf raises
4 x 10 roman dead lifts (10kg)
4 x 10 leg press (pin #10)
6km @ 4:48 average pace.
6 August 2010
7.6km @ 4:39 average pace. Sans Souci loop - course PB.
Wednesday, August 4, 2010
Tuesday, August 3, 2010
4 x 8 dumbbell press (12.5kg)
4 x 8 dumbell lateral raises (7.5kg)
4 x 8 seated dumbbell tricep extensions (15kg)
4 x 8 tricep extensions (20kg e-z bar)
4 x 8 tricep pusdowns (pin #4)
2 x 8 leg extensions (pin #5)
2 x 6 leg extensins (pin #6)
1 x 8 power squats (40kg olympic bar)
1 x 8 power squats (50kg olympic bar)
2 x 8 power squats (55kg olympic bar)
4 x assisted chin ups
30:15 mins stair running. 18 reps.
4 x 8 dumbell lateral raises (7.5kg)
4 x 8 seated dumbbell tricep extensions (15kg)
4 x 8 tricep extensions (20kg e-z bar)
4 x 8 tricep pusdowns (pin #4)
2 x 8 leg extensions (pin #5)
2 x 6 leg extensins (pin #6)
1 x 8 power squats (40kg olympic bar)
1 x 8 power squats (50kg olympic bar)
2 x 8 power squats (55kg olympic bar)
4 x assisted chin ups
30:15 mins stair running. 18 reps.
Monday, August 2, 2010
1 August 2010
Ran the 3 x 10km Relay as part of the Striders' 30th Birthday Celebration/BBQ. An out and back course - uphill on the return at Lane Cove National Park.
14:35 - 4:49/km average pace.
2 August 2010
3 x 8 chest press (30kg olympic bar)
1 x 6 chest press (30kg olympic bar)
1 x 10 chest press (20kg olympic bar)
1 x 10 chest press (10kg olympic bar)
4 x 8 incline dumbbell flys (12.5kg)
4 x 8 dumbbell pullovers (17.5kg)
4 x 8 low pulley curls (pin #2)
4 x 8 hammer curls (7.5kg)
3 x 8 barbell curls (10kg)
1 x 13 barbell curls (10kg
5km run @ 4.34/km average pace. Redfern - Erskineville Loop.
Ran the 3 x 10km Relay as part of the Striders' 30th Birthday Celebration/BBQ. An out and back course - uphill on the return at Lane Cove National Park.
14:35 - 4:49/km average pace.
2 August 2010
3 x 8 chest press (30kg olympic bar)
1 x 6 chest press (30kg olympic bar)
1 x 10 chest press (20kg olympic bar)
1 x 10 chest press (10kg olympic bar)
4 x 8 incline dumbbell flys (12.5kg)
4 x 8 dumbbell pullovers (17.5kg)
4 x 8 low pulley curls (pin #2)
4 x 8 hammer curls (7.5kg)
3 x 8 barbell curls (10kg)
1 x 13 barbell curls (10kg
5km run @ 4.34/km average pace. Redfern - Erskineville Loop.
Saturday, July 31, 2010
10km PB
Striders 10km Race at Lane Cove. Ran 45:58 (4:36/km average pace) a 14 second PB. Really happy after last week's half marathon. Felt a little fatigued so I believe I could improve on this time if a little fresher.
Friday, July 30, 2010
Thursday, July 29, 2010
28 July 2010
4 x 8 dumbbell press (10kg)
4 x 10 upright rows (25kg standard bar)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 10 dumbbell squats/shoulder press (10kg)
4 x 10 seated rows (pin #6)
4 x 10 lat pulldowns (pin #7)
4 x 8 bent rows (30kg standard bar)
350 x oblique twists (3kg medicine ball)
7 km run @ 4:45/km average pace including 3km of 200m sprints followed by 200m recovery.
29 July 2010
4 x 8 chest press (20kg olympic bar)
1 x 20 chest press (10kg olympic bar)
1 x 30 chest press (olympic bar only)
4 x 8 dumbbell pullovers (17.5kg)
4 x 8 incline dumbbell flys (12.5kg)
4 x 10 deadlifts (30kg standard bar)
4 x 10 leg press (pin #9)
4 x 10 good mornings (25kg standard bar)
5km run @ 4:48km average pace. Redfern - Erskineville loop.
4 x 8 dumbbell press (10kg)
4 x 10 upright rows (25kg standard bar)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 10 dumbbell squats/shoulder press (10kg)
4 x 10 seated rows (pin #6)
4 x 10 lat pulldowns (pin #7)
4 x 8 bent rows (30kg standard bar)
350 x oblique twists (3kg medicine ball)
7 km run @ 4:45/km average pace including 3km of 200m sprints followed by 200m recovery.
29 July 2010
4 x 8 chest press (20kg olympic bar)
1 x 20 chest press (10kg olympic bar)
1 x 30 chest press (olympic bar only)
4 x 8 dumbbell pullovers (17.5kg)
4 x 8 incline dumbbell flys (12.5kg)
4 x 10 deadlifts (30kg standard bar)
4 x 10 leg press (pin #9)
4 x 10 good mornings (25kg standard bar)
5km run @ 4:48km average pace. Redfern - Erskineville loop.
Tuesday, July 27, 2010
4 x 10 deadlifts (25kg standard bar)
4 x 8 power squats (40kg olympic bar)
4 x 20 calf raises
4 x 10 lunges (30kg standard bar)
4 x 10 single leg roman dead lifts (10kg)
4 x 10 seated rows (pin #6)
4 x 8 lat pulldowns (pin #7)
4 x 10 bent rows (30kg standard bar)
10km run @ 4:57/km average pace. Sydney Park - Newtown - Erskineville Loop
4 x 8 power squats (40kg olympic bar)
4 x 20 calf raises
4 x 10 lunges (30kg standard bar)
4 x 10 single leg roman dead lifts (10kg)
4 x 10 seated rows (pin #6)
4 x 8 lat pulldowns (pin #7)
4 x 10 bent rows (30kg standard bar)
10km run @ 4:57/km average pace. Sydney Park - Newtown - Erskineville Loop
Monday, July 26, 2010
Half Marathon PB
25 July 2010
M7 Marathon Relay. I ran the second leg and ran approx. 1:39:05, still waiting on official results as I forgot to start my watch at the change over. My previous half marathon PB was 1:40:51, so I'm pleased with the result.
Overall comined time of 3:19 and third Female Team.
Official result: 1:39:05 a 1min 46second PB.
26 July 2010
4 x 8 dumbbell hammer curls (10kg)
2 x 21 (15kg standard bar)
4 x 8 low pulley curls (pin # 2)
4 x 10 concentrated curls (10kg)
4 x 10 seated dumbbell tricep extensions (12.5kg)
4 x 10 tricep extensions (15kg standard bar)
4 x 10 tricep dips
4 x 8 pushdowns (pin # 4)
300 x oblique twists (3kg medicine ball)
5km @ 5:02/km average pace recovery run. Redfern Erskineville loop.
M7 Marathon Relay. I ran the second leg and ran approx. 1:39:05, still waiting on official results as I forgot to start my watch at the change over. My previous half marathon PB was 1:40:51, so I'm pleased with the result.
Overall comined time of 3:19 and third Female Team.
Official result: 1:39:05 a 1min 46second PB.
26 July 2010
4 x 8 dumbbell hammer curls (10kg)
2 x 21 (15kg standard bar)
4 x 8 low pulley curls (pin # 2)
4 x 10 concentrated curls (10kg)
4 x 10 seated dumbbell tricep extensions (12.5kg)
4 x 10 tricep extensions (15kg standard bar)
4 x 10 tricep dips
4 x 8 pushdowns (pin # 4)
300 x oblique twists (3kg medicine ball)
5km @ 5:02/km average pace recovery run. Redfern Erskineville loop.
Saturday, July 24, 2010
Tapering or a Mixed Bag
This week was a recovery/tapering week. After a few solid weeks of training combined with staying at my sister's place my training was a second priority, however feeling nice and fresh and ready to run the M7 Half Marathon Relay on Sunday (25 July 2010)
19 July 2010
Easy 6km @ 5:08/km average pace along the M7
20 July 2010
Rest day.
21 July 2010
10km @ 5:24/km average pace. Including 8.5km with Ruby in pram followed by 1.5km of 50m sprints followed by 50m recovery using telegraph poles a markers.
22 and 23 July 2010
Rest days
24 July 2010
Planned to run the 5km Challenge at half marathon pace. Started out quicker than planned but comfortable, then reminded myself to run relaxed and easy. Finished in 22:36 (current 5km PB is 22:18). Nice even splits: 4:28, 4:31, 4:32, 4:30, 4:21, and a little extra @ 4:22 pace.
5km return @ 5:03/km average pace.
Feeling nice and fresh and looking forward to tomorrow's race.
19 July 2010
Easy 6km @ 5:08/km average pace along the M7
20 July 2010
Rest day.
21 July 2010
10km @ 5:24/km average pace. Including 8.5km with Ruby in pram followed by 1.5km of 50m sprints followed by 50m recovery using telegraph poles a markers.
22 and 23 July 2010
Rest days
24 July 2010
Planned to run the 5km Challenge at half marathon pace. Started out quicker than planned but comfortable, then reminded myself to run relaxed and easy. Finished in 22:36 (current 5km PB is 22:18). Nice even splits: 4:28, 4:31, 4:32, 4:30, 4:21, and a little extra @ 4:22 pace.
5km return @ 5:03/km average pace.
Feeling nice and fresh and looking forward to tomorrow's race.
Sunday, July 18, 2010
Saturday, July 17, 2010
Friday, July 16, 2010
4 x 8 chest press (20kg olympic bar)
1 x 20 chest press (10kg olympic bar)
1 x 30 chest press (olympic bar only)
4 x 8 dumbbell flys (10kg)
4 x 8 dumbbell pullovers (20kg)
4 x 8 incline pushups
4 x 8 bent rows (30kg stanard bar)
4 x 8 seated rows (pin #7)
4 x 8 lat pulldowns (pin #7)
200 x obliquie twists (3kg medicine ball)
5km run @ 5:05/km average pace. Redfern - Erskineville loop.
1 x 20 chest press (10kg olympic bar)
1 x 30 chest press (olympic bar only)
4 x 8 dumbbell flys (10kg)
4 x 8 dumbbell pullovers (20kg)
4 x 8 incline pushups
4 x 8 bent rows (30kg stanard bar)
4 x 8 seated rows (pin #7)
4 x 8 lat pulldowns (pin #7)
200 x obliquie twists (3kg medicine ball)
5km run @ 5:05/km average pace. Redfern - Erskineville loop.
Thursday, July 15, 2010
4 x 10 hammer curls (10kg)
2 x 21's (15kg standard bar)
4 x 10 concentrated arm curls (10kg)
4 x 8 lower pulley curls (pin # 2)
4 x 10 seated dumbbell tricep extensions (12kg)
4 x 8 pushdowns (pin # 3)
4 x 10 tricep extensions (15kg standard bar)
75 x leg raises/crunches (5kd medicine ball)
3.2km warm up @ 5:10/km average pace
10 x hills reps (3:04, 3:07,3:04, 3:02, 3:04, 3:02, 3:01, 2:57, 2:57,2:47) 5.6km @ 5:25 average pace
2.15km cool down @ 4:49/km average pace.
Total distance: 10.95km
2 x 21's (15kg standard bar)
4 x 10 concentrated arm curls (10kg)
4 x 8 lower pulley curls (pin # 2)
4 x 10 seated dumbbell tricep extensions (12kg)
4 x 8 pushdowns (pin # 3)
4 x 10 tricep extensions (15kg standard bar)
75 x leg raises/crunches (5kd medicine ball)
3.2km warm up @ 5:10/km average pace
10 x hills reps (3:04, 3:07,3:04, 3:02, 3:04, 3:02, 3:01, 2:57, 2:57,2:47) 5.6km @ 5:25 average pace
2.15km cool down @ 4:49/km average pace.
Total distance: 10.95km
Wednesday, July 14, 2010
4 x 10 deadlifts (25kg standard bar)
2 x 8 power squats (32kg olympic bar)
2 x 8 power squats (40kg olympic bar)
4 x 20 calf raises
4 x 10 (each leg) lunges (30kg standard bar)
4 x 10 (each leg)single roman dead lefts (10kg)
4 x 8 dumbbell press (10kg)
4 x 10 lateral raises (7.5kg)
4 x 10 upright rows (25kg standard bar)
200 x oplique twists (3kg medicine ball)
5km run @ 4:56/km average pace. Redfern - Eskineville Loop
2 x 8 power squats (32kg olympic bar)
2 x 8 power squats (40kg olympic bar)
4 x 20 calf raises
4 x 10 (each leg) lunges (30kg standard bar)
4 x 10 (each leg)single roman dead lefts (10kg)
4 x 8 dumbbell press (10kg)
4 x 10 lateral raises (7.5kg)
4 x 10 upright rows (25kg standard bar)
200 x oplique twists (3kg medicine ball)
5km run @ 4:56/km average pace. Redfern - Eskineville Loop
Tuesday, July 13, 2010
Sunday, July 11, 2010
10 July 2010
Athletics NSW Road Relays at Wollongong 4 x 4km. I was ran the first leg in the 35+ Sydney Striders Female Team. I set myself a goal time of 17min 40sec and was happy to finish in 17min 38 secs (average pace of 4:21/km). The last time I ran this event I ran 18min 50sec so I was very happy.
11 July 2010
Sri Chinmoy Half Marathon at Dolls Points. Didn't run the time I was after but overall happy with the effort. Legs felt really heavy today. Finished in 1:45:14 average pace 4:58/km.
Friday, July 9, 2010
4 x 8 dumbbell press (10kg)
4 x 8 upright rows (25kg standard bar)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 8 seated rows (pin #7)
4 x 10 one-arm dumbbell rows (15kg)
4 x 8 bent rows (30kg standard bar)
200 x oblique twists (3kg medicine ball)
5km @ 5:09/km average pace. Redfern - Erskineville Loop
4 x 8 upright rows (25kg standard bar)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 8 seated rows (pin #7)
4 x 10 one-arm dumbbell rows (15kg)
4 x 8 bent rows (30kg standard bar)
200 x oblique twists (3kg medicine ball)
5km @ 5:09/km average pace. Redfern - Erskineville Loop
Thursday, July 8, 2010
Wednesday, July 7, 2010
4 x 8 chest press (25kg olympic bar)
1 x 15 chest press (10kg olympic bar)
1 x 25 chest press (olympic bar only)
4 x 10 pullovers (15kg plate)
4 x 8 incline lateral dumbell flys (12.5kg)
4 x 10 bent rows (30kg)
4 x 8 lat pulldowns (pin #7)
4 x 8 seated rows (pin # 7)
7km run @ 4:48/km average pace including 5 x 400 with 200m recovery (Sydney Park).
*Felt pretty flat and legs felt heavy.
1 x 15 chest press (10kg olympic bar)
1 x 25 chest press (olympic bar only)
4 x 10 pullovers (15kg plate)
4 x 8 incline lateral dumbell flys (12.5kg)
4 x 10 bent rows (30kg)
4 x 8 lat pulldowns (pin #7)
4 x 8 seated rows (pin # 7)
7km run @ 4:48/km average pace including 5 x 400 with 200m recovery (Sydney Park).
*Felt pretty flat and legs felt heavy.
Tuesday, July 6, 2010
4 x 20 dead lifts (25kg standard bar)
4 x 8 power squats (37kg olympic bar)
4 x 20 calf raises
4 x 10 lunges (25kg standard bar - each leg)
4 x 10 roman single leg lifts (10kg - each leg)
2 x 8 dumbbell press (10kg)
2 x 8 dumbbell press (12.5kg)
4 x 8 upright rows (25kg standard bar)
4 x 8 dumbbell lateral raises (7.5kg)
5km @ 5:14/km average pace
* Focusing on recovering and tapering for NSW Athletics Road Relays on Saturday 10, July and Dolls Point Half Marathon on Sunday, 11 July
4 x 8 power squats (37kg olympic bar)
4 x 20 calf raises
4 x 10 lunges (25kg standard bar - each leg)
4 x 10 roman single leg lifts (10kg - each leg)
2 x 8 dumbbell press (10kg)
2 x 8 dumbbell press (12.5kg)
4 x 8 upright rows (25kg standard bar)
4 x 8 dumbbell lateral raises (7.5kg)
5km @ 5:14/km average pace
* Focusing on recovering and tapering for NSW Athletics Road Relays on Saturday 10, July and Dolls Point Half Marathon on Sunday, 11 July
Monday, July 5, 2010
4 x 8 hammer cursl (10kg)
4 x low pully curls (pin #2)
4 x 10 concentrated curls (10kg)
1 x 21 (15kg standard bar)
4 x 8 seated dumbbell tricep extensions (15kg)
4 x 8 tricep extensions (15kg standard bar)
4 x 10 tricep dips
75 leg curl/stomach crunches (5kg medicine ball)
10km run @ 5:11/km average pace through Sydney Park & Newtown.
* felt a bit tired
4 x low pully curls (pin #2)
4 x 10 concentrated curls (10kg)
1 x 21 (15kg standard bar)
4 x 8 seated dumbbell tricep extensions (15kg)
4 x 8 tricep extensions (15kg standard bar)
4 x 10 tricep dips
75 leg curl/stomach crunches (5kg medicine ball)
10km run @ 5:11/km average pace through Sydney Park & Newtown.
* felt a bit tired
Sunday, July 4, 2010
10km PB
3 July 2010
1500m warm including drills
Striders 10km at Homebush: *46:12 a 21 second PB.
* Edited: official results received
4 July 2010
20km @ 5:14/km average pace. Felt comfortable.
1500m warm including drills
Striders 10km at Homebush: *46:12 a 21 second PB.
* Edited: official results received
4 July 2010
20km @ 5:14/km average pace. Felt comfortable.
Friday, July 2, 2010
4 x 8 seated rows (pin #6)
4 x 8 lat pulldowns (pin # 7)
4 x 10 bent rows (30kg standard bar)
2 x 8 dumbbell press (10kg)
2 x 6 dumbbell press (12.5kg)
1 x 4 dumbbell press (15kg)
4 x 10 upright rows (30kg standard bar)
4 x 8 lateral raises (7.5kg)
60 x leg raises/crunch (5kg medicine ball)
60 x pushups (standard toes)
5km run @ 4:54/km average pace. 5 minute cool down walk
4 x 8 lat pulldowns (pin # 7)
4 x 10 bent rows (30kg standard bar)
2 x 8 dumbbell press (10kg)
2 x 6 dumbbell press (12.5kg)
1 x 4 dumbbell press (15kg)
4 x 10 upright rows (30kg standard bar)
4 x 8 lateral raises (7.5kg)
60 x leg raises/crunch (5kg medicine ball)
60 x pushups (standard toes)
5km run @ 4:54/km average pace. 5 minute cool down walk
Thursday, July 1, 2010
Wednesday, June 30, 2010
Merry-go-round
Focus this week is recoverying from W2G and preparing for the Striders 10km on Saturday, 3 July.
3 x 8 bench press (20kg olympic bar)
1 x 8 bench press (25kg olympic bar)
1 x 20 bench press (10kg olympic bar)
1 x 30 bench press (olympic bar only)
4 x 8 dumbell flys (10kg)
4 x 10 pullovers (15kg plate)
4 x 8 dumbbell press (12.5kg)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 8 upright rows (25kg standard bar)
60 x leg raises/crunces (5kg medicine ball)
5km run included 12 x 50m sprints. Average pace 5:13/km
3 x 8 bench press (20kg olympic bar)
1 x 8 bench press (25kg olympic bar)
1 x 20 bench press (10kg olympic bar)
1 x 30 bench press (olympic bar only)
4 x 8 dumbell flys (10kg)
4 x 10 pullovers (15kg plate)
4 x 8 dumbbell press (12.5kg)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 8 upright rows (25kg standard bar)
60 x leg raises/crunces (5kg medicine ball)
5km run included 12 x 50m sprints. Average pace 5:13/km
Tuesday, June 29, 2010
Race and Recovery
26 June 2010
6km @ 5:28 average pace along M7 (with Ruby and pram)
27 June 2010
Woodford to Glenbrook 25km race: 2:02:53 @ average 4:54/km. 7 min 46 second PB
28 June 2010
4 x 8 hammer curls (10kg)
4 x 8 low pulley curls (pin #2)
1 x 21 (15kg standard bar)
4 x 8 seated dumbell tricep extensions (12kg)
4 x 8 tricep extensions (15kg standard bar)
4 x 8 tricpe pushdowns (pin #4)
29 June 2010
4 x 12 deadlifts (25kg standard bar)
3 x 8 power squats (30kg olympic bar)
1 x power squats (35kg olympic bar)
4 x 15 calf raises
4 x 10 single leg roman dead lifts (10kg)
4 x 10 lunges (25kg standard bar)
4 x 10 one-arm dumbell rows (15kg)
4 x 8 bent over rows (25kg standard bar)
4 x 8 lat pull downs (pin #6)
60 x pushups (standard - toes)
60 x leg raises/crunches (5kg medicine ball)
5km @ 5:35/km average pace
6km @ 5:28 average pace along M7 (with Ruby and pram)
27 June 2010
Woodford to Glenbrook 25km race: 2:02:53 @ average 4:54/km. 7 min 46 second PB
28 June 2010
4 x 8 hammer curls (10kg)
4 x 8 low pulley curls (pin #2)
1 x 21 (15kg standard bar)
4 x 8 seated dumbell tricep extensions (12kg)
4 x 8 tricep extensions (15kg standard bar)
4 x 8 tricpe pushdowns (pin #4)
29 June 2010
4 x 12 deadlifts (25kg standard bar)
3 x 8 power squats (30kg olympic bar)
1 x power squats (35kg olympic bar)
4 x 15 calf raises
4 x 10 single leg roman dead lifts (10kg)
4 x 10 lunges (25kg standard bar)
4 x 10 one-arm dumbell rows (15kg)
4 x 8 bent over rows (25kg standard bar)
4 x 8 lat pull downs (pin #6)
60 x pushups (standard - toes)
60 x leg raises/crunches (5kg medicine ball)
5km @ 5:35/km average pace
Friday, June 25, 2010
Easy Friday
Another easy day leading up to Sunday's race. My current PB for W2G is 2:10 - hoping for an improvement.
2 x 8 chest press (20kg olympic bar)
2 x 8 chest press (25km olympic bar)
1 x 15 chest press (10kg olympic bar)
1 x 25 chest press (olympic bar only)
4 x 10 pullovers (15kg plate)
4 x 8 dumbell flys (12kg)
4 x 8 incline pushups
6km @ average pace 5:10/km
5 minute cool down walk
2 x 8 chest press (20kg olympic bar)
2 x 8 chest press (25km olympic bar)
1 x 15 chest press (10kg olympic bar)
1 x 25 chest press (olympic bar only)
4 x 10 pullovers (15kg plate)
4 x 8 dumbell flys (12kg)
4 x 8 incline pushups
6km @ average pace 5:10/km
5 minute cool down walk
Thursday, June 24, 2010
Recovering or Tapering?
After some thought I have decided to keep a training diary, purely for self interest but to assist me record my progress and goals.
This week's focus has been just on recovery from the past two weekends of racing and preparing for Woodford to Glenbrook on Sunday, 27 June.
21 June 2010
4 x 8 chest press (20kg olympic bar)
1 x 15 chest press (10kg olympic bar)
1 x 20 chest press (olympic bar only)
4 x 7 dumbbell flys (12kg)
4 x 8 dumbbell pullovers (15kg plate)
4 x 8 dumbbell press (12kg)
4 x 10 upright rows (20kg standard bar)
40 x crunch/leg raises (5kg medicine ball)
40 x pushup (standard - toes)
6km @ Average pace 5:20/km
22 June 2010
4 x 12 deadlifts (20kg standard bar)
4 x 8 squats (30kg olympic bar)
4 x 15 calf raises
4 x 10 single leg roman dead lifts (10kg)
4 x 10 lunges (20kg standard bar)
4 x 10 one-arm dumbell rows (15kg)
4 x 8 bent over rows (25kg standard bar)
4 x 8 lat pull downs (pin #6)
8.60km run: 2km warm up @ 5:21/km, Mona Fartlek 4.50km @ 4:28/km, 2.10km cool down @ 5:11/km
23 June 2010
4 x 8 hammer curls (10kg)
4 x 8 low pulley curls (pin # 2)
1 x 21's barbell curls (15kg standard bar)
4 x 6 revearse curls (15kg standard bar)
4 x 8 steated dumbell tricep extensions (2 @ 12.5kg, 2 @ 15kg)
4 x 8 tricep pushdowns (pin # 3)
50 x crunch/leg raises (5kg medicine ball)
50 x pushups (standard - on toes)
6.5km included 3 x 400. Average pace 4:56/km
24 June 2010
4 x 12 deadlifts (20kg standard bar)
4 x 8 power squats (30kg olympic bar)
4 x 10 good mornings (30km standard bar)
4 x 8 dumbbell press (12kg)
4 x 12 lateral raises (10kg)
60 x crunch/leg raises (5kg medicine ball)
6km @ 5:08/km pace.
This week's focus has been just on recovery from the past two weekends of racing and preparing for Woodford to Glenbrook on Sunday, 27 June.
21 June 2010
4 x 8 chest press (20kg olympic bar)
1 x 15 chest press (10kg olympic bar)
1 x 20 chest press (olympic bar only)
4 x 7 dumbbell flys (12kg)
4 x 8 dumbbell pullovers (15kg plate)
4 x 8 dumbbell press (12kg)
4 x 10 upright rows (20kg standard bar)
40 x crunch/leg raises (5kg medicine ball)
40 x pushup (standard - toes)
6km @ Average pace 5:20/km
22 June 2010
4 x 12 deadlifts (20kg standard bar)
4 x 8 squats (30kg olympic bar)
4 x 15 calf raises
4 x 10 single leg roman dead lifts (10kg)
4 x 10 lunges (20kg standard bar)
4 x 10 one-arm dumbell rows (15kg)
4 x 8 bent over rows (25kg standard bar)
4 x 8 lat pull downs (pin #6)
8.60km run: 2km warm up @ 5:21/km, Mona Fartlek 4.50km @ 4:28/km, 2.10km cool down @ 5:11/km
23 June 2010
4 x 8 hammer curls (10kg)
4 x 8 low pulley curls (pin # 2)
1 x 21's barbell curls (15kg standard bar)
4 x 6 revearse curls (15kg standard bar)
4 x 8 steated dumbell tricep extensions (2 @ 12.5kg, 2 @ 15kg)
4 x 8 tricep pushdowns (pin # 3)
50 x crunch/leg raises (5kg medicine ball)
50 x pushups (standard - on toes)
6.5km included 3 x 400. Average pace 4:56/km
24 June 2010
4 x 12 deadlifts (20kg standard bar)
4 x 8 power squats (30kg olympic bar)
4 x 10 good mornings (30km standard bar)
4 x 8 dumbbell press (12kg)
4 x 12 lateral raises (10kg)
60 x crunch/leg raises (5kg medicine ball)
6km @ 5:08/km pace.
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