2014 - #5

03022014
Intervals
4 x 2 mins
4 x 30 mins
Total Distance: 6.10
YTD:  144.66km
Day 3 February Challenge: 25 Sumo Squat Jump, 10 x lunges (L&R), 20 pushups

04022014
12 x incline chest press (7.5kg)
12 x flys (7kg)
12 x squat keetleball swings (12kg)
12 x lunges (10kg dumbells) (L&R)
(4 sets)
10 x chest press (30kg)
10 x leg press (70kg)
(3 sets)
10 x adductors (50kg)
10 x should press (27kg)
(3 sets)
7 mins arm cycle machine

Lunch Session
Easy Jog & 4 x Fleet Steeps
Total Distance: 5.3km
YTD:  149.66km

05022014 
12 min TT: 2.49km
12 min Tempo: 2.28
(warm up & cool down)
TD: 8.18km
YTD: 157.87km

06022014
Easy Run (SS Circuit) 7km with Zimmy & Wayne
Fell over.

07022014 - 09022014
Rest days: injured due to fall. 

10022014
 14 x 30 sec hill sprints
TD: 7km
YTD: 164.87km

11022014
Rest Day

12022014
12 min TT: 2.24km
18 min Tempo: 3.27
TD: 8km
YTD: 172.83km

13022014
Rest day.

14022014
 Superset Pulley System:
12 x squat/row
12 x lunge/should pull
12 x core rotation
12 x woodchoop (rope)
12 x cable lawn mower
12 x single roman leg lift/row (each leg)
(4 sets)
2km row: 9min 52 sec

15022014
TD: 17km (5.33/km average pace)
YTD:  189.83km

16022014
12 x incline flys (7.5km)
12 x single arm back row (12.5kg)
12 x shoulder flys (7kg)
12 x dead lifts (20kg olympic bar)
(4 sets)
10 x chest press (27kg)
10 x leg press (60kg)
(3 sets)
12 x tricep pull downs
12 x biceps
(3 sets)
Core 
 

 

2014 - #4

27012014
Total Distance: 5km (5.43/km average) PM run
YTD: 121.35km

28012014
12 x shoulder press (7.5kg)
12 x upright rows (17.5kg)
12 x single arm back row (12.5kg)
12 x wide leg squat/single arm shoulder press (7.5) L&R
12 x narrow leg squat (22kg)
(4 sets)

12 x adductors (45kg)
12 x squats/overhead medicine ball (4kg)
(4 x sets)

Core

Lunch Session
Easy Jog & 2 x Fleet Steeps
Total Distance: 5.3km
YTD:  126.65km

29012014
Rest Day

30102014
Rest Day.

31012014
Superset Pulley System:
12 x lunge/should pull
12 x chest press
12 x core rotation
12 x woodchoop (rope)
12 x cable lawn mower
12 x tricep pull down
(4 sets)
12 x hanging leg raises
(4 sets)

01022014
Striders 10km race: 53.01minutes
+ warm up
YTD: 138.56km

Commenced February Challenge

02022014
Rest Day:5km walk @ Wanda Beach 

2014 - #3

18012014
(Antibiotics)Rest day.


19012014
(Antibiotics)
Total distance: 10km (5.48/km pace)
YTD: 76.94km

20012014
(Antibiotics)
Total distance 7km
YTD:  84.94

21012014
(Antibiotics)
(Morning session) Superset Pulley System:
12 x lunge/should pull
12 x crossover back
12 x core rotation
12 x woodchoop (rope)
12 x cable lawn mower
12 x  tricep pull down
(4 sets)
10 x hack squat (40kg)
20 x squat & arm shoulder press (8kg)
(3 sets)

Lunch Session
Easy Jog & 4 x Fleet Steeps
Total Distance: 5.4km
YTD:90.34km

22012014 
(Antibiotics)
Total Distance: 8km (5.36/km average pace)
YTD: 98.34km

23012014
Total Distance: 7km
YTD: 105.35km

24012014
12 x dumbell chest press (10kg)
12 x single arm back row (12.5kg)
12 x step up knee lifts (7kg)
10 x deadlifts (olympic bar - 20kg)
(4 sets)

12 x adductors (45kg)
12 x squats/overhead medicine ball (4kg)
(4 x sets)

 21's (biceps) (10kg)
10 x upright rows (20kg)
(3 sets)

25012014
Rest day:5km walk

26012014
Total distance: 11km easy with Zimmy (dog) (6.00km/km average pace) 
YTD: 116.35km

2014 - Week 2.

06012014
Rest day.

07012014
(Morning session)
 Superset Pulley System:
12 x lunge/should pull
12 x core rotation
12 x woodchoop (rope)
12 x overhead tricep extensions
12 x crossover back
(4 sets)
Abs.

(Lunch Session)
Easy jog, 2 x fleet steps.
Distance: 4.5km
YTD:  66.94

08012014 - 14012014

Sick: respitoary infection & fluid on lungs

15012014
Easy Jog: Sans Souci circuit
Distance: 7km
YTD: 66.94

16012014
12 x incline fly (7.5kg)
12 x overhead tricep extensions (10kg)
12 x shoulder flys (6kg)
12 x single leg roman dead lifts (6kg)
10 x dead lifts (20kg olympic bar)
12 x kettlebell squats
(4 sets)

12 x cable lawn mower (5kg)
12 x cable wood chop (10kg)
(3 sets)

Welcome 2014.....time to dust off the training Blog!

There's I have ran quite a few k's and pumped a few reps since my last visit but for the purpose of keeping an accurate training journal, it's not about how fast, far or how strong I can push myself.  There may be some goal events along the way which will require some specific training.

01012014
Total Distance: 11.10km
12 min TT: 2.45km (4.55/km)
30 min Tempo: 5.71km (5.16/km).

02012014
Total Distance: 6.40km (5.30/km)
Treadmill.

03012014
Rest day.
5km beach walk.

04012014 - 05012014
Narrabeen All Nighter (event)
2000hrs to 0200hrs
Total Distance:44.94km

YTD: 62.44

LG!!!!!

Yes I'm still here alive and well and since my last update there has been many changes - all positive

• I returned to SWEAT, a fantastic running squad that is bursting will talented and dedicated runners.
• Given up alcohol - yes I had my last drink on 23 February 2012!!!!!
• Commenced training with a Personal Trainer (PT) - I absolutely love our sessions she works me the hardest I have ever trained in my life.
• I'm back training 7 days a week, 5 to 6 days running and a bit of cross training at the gym thrown in.
• Discovered  the burn of CX Worx
• Lost 5kg but I have become more 'compact' loosing quite a few centimetres - yes I have been building a bit of muscle.

I think the next challenge for me now to concentrate on my diet, it's pretty good but it does need a little makeover so it's time to pull out the 'bootcamp meal plan'.

Hope to see you more often.
 

Slipping Away

Wow how quickly does time slip away.  I've had a big couple of weeks and have a new focus and I must say I'm feeling pretty good.  As some of "regular readers" would know I was injured for quite a long time (14 months) and let's just say my whole motivation for fitness and really just taking care of myself disappeared too.  Although a few too many kilo re-appeared;-(

I am happy to say I'm now running pain free again, but my main focus at the moment is to loose weight and enjoy my training.  So my training schedule is similar to what I enjoyed many years ago; power walking, PUMP, Spin and running.  I have made a commitment to train for at least an hour a day.

Hand in hand with the my training is a disciplined eating program,  yes I have finally come to the realisation that I will never be thin and weight control will be a constant battle.  It took me a little while for weight to creep on, so realistic weight loss is the plan.

Do I have any goals for the year, well of course;

* be happy

* loose 8 kilos

* run a few races

* just love what I'm doing and who I'm doing it with

 

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.