yay a bit more track

...gotta love the track! must admit though, whilst happy that my XC country boys all pbd on the 4.3km course(my juniors who are not so good) it also meant i probably did it in sub 5 min/km pace-which is not great prior to a real training session.!
lucky it was only a light session tonght. 10x200s at sub 40-stu gave me the -now dont go 35 s-youre not ready for that yet!
so after being wet during the 4km and jumping in my car for an hour(i was pretty concerned i was going to run out of petrol) i was freezing once i got to the track. warmed up-slightly shortened and then 10x200s. all of them were 38sec(high) with one 39.05 and one 39.00 and then there were 3 that were 37 and then i was allowed stride out on the last one in the last 100 so i kicked it up a little and did 36 dead. Felt pretty good really. i get the feeling that i will def run faster this year. I stil run too upright-i need a very slight lean forward as my feet do not really land under my body which means im not pushign off much. Stu also told me that initially my left arm was not moving at all!
a busy day(not that there is anything new there..lol)

i decide part of the reason that i like track so much-is after a bit of speed, i actually feel like i have had some stress relief!
love runnning again-very happy that im back on track-yes double pun INTENDED :) :) :)

..how much do i love track!

...i was sooooooooo happy when stu told me we were off to the track tonight!!!! especially since it was a surprise!
i LOOOOOOOOOOOOOOOOOOVEEEEEEEEEE the track. It also means i get to talk to at least a couple of adults. Stu doesnt quite get what this means to me cos he is talking to dults all day!!!!!!!
.I work all day with kids. I actually crave some adult conversation even if it is just to say hello!!!!!!
Not only that-i have been having pretty crappy days with the back-OLA of late,and the track is certainly MAJOR loads easier on it than the bitumen that tues nights usually is.(i spoke with Bel tonihght who is a physio and she actively agreed that hte track would be majorly beter for my back than bitumen!)
I know it wont make stu happy and he will be annoyed, but if im still having issues(since May really), i may go to the track next week on tues as well. I have to make some effort with the back at the moment, cos its a bit yukky :(
any old hoo... tonights session was the same as a usual tues, which involved 3min efforts with 1min walk 1 min jog/shuffle-still disagree that its much of a recovery ..lol..... yep thats the 400 runnner talking!

so i sat on between 4min/km pace and 4:03min/km pace -and every rep was between 740 and 750m which i was pretty damn happy with i must say.. and there was also a bit of an annoying wind up the straight too!!!!!
yep the track is ALL good!


racing saturday-yay!

early night for this tuckered out little chickadee!
up at 5:30 since stu is MAKING me do gym before work..lol... the legs are still rebelling a little at the lunges the day after a long run but they will cope and be better for it

after taking a heavy duty anti inflamm yesterday-gotta love the naprosyn 750mg- the back was actually reasonable(compared to yesterday where i felt like crying)

40min broken run with the boys this afternoon.(not fast)-its been a busy busy day so time for me to just go and BE

au revoir

..back for sale

seriously, they sell all sorts of crap stuff on ebay, my back is pretty damn crap at the mo, ergo shouldnt i therefore be able to sell my back on ebay????? hmmm.

i drove to berwick yesterday(oh sorry that might be f%$*ng berwick. i got out of the car after the 70km drive and umm couldnt stand wel-it was minutes before i could actually stand uprightl...it got better (dont worry) long driving is particularly bad(and i use a physio back rolller thing) anyway...lets move on...
not surprisingly i decided to do a water run yesterday. 40mins with 10min tempo. i got bored so i did a few 2min efforts(at same pace as tempo) to pass the time-this helped the back somehwat

-went to bundoora today with stu and his rugrats(they were so well behaved it was amazing!) and i took them to see my bro and sis in law-who really enjoyed having the kids over

big tiring day.i went for a 10.8km run that was heelish.su and i went to a party last night-gagster theme...stu and i had differing opinions on this...but i went for the kind acharlston look with a feather in the hair(can you believe i just came across one at the Xcountry-how fortuitous) anyway im done-been out to dinner..slightly and i mean slighty coherent only due to serious fatigue...nighty night pals and palettes!

..yeah baby-it is official

IT IS OFFICIAL
-i am truly a track runner who dabbles in a bit of cross country. My training has veered towards starting my summer training.still not fast or anywhere near as fast as last year but it was a good first session.
Plan 4x400 at sub 90(so not fast just slighlty faster) 3x300@65 and 2x200 at faster

actual; with 2min standing recovery
400 : 84s faster than necessary (3:30min/km)
400: 87s 3:38min/km
400: 87s 3:38min/km working but didnt feel too hard
300: 62s 3:27min/km
300: 62s 3:27min/km
300: 63s 3:30min/km
200: 38s 3:10min/km
200: 35s 2:55min/km felt good.striding out but not flat chat. pretty happy with this in flats and a wet track.

i love these sort of sessions. Pat on head for COACHY COACH. i quite enjoyed watching the others do the long pyramid set!
stu is now cooking me dinner. -aaah he is a keeper :)

happy miss jojo (and it wasnt a great day at work but a fast run gets out the annoyances)

..thats a bit more like it

okey-suffice it to say, i have been a bit grump-lucky stu is being nice although i think even he is a bit over it! lol-so im trying to suck up and i bought him dinner tonight!

..but what boys dont realise is that sometimes(particularly the week before a certain something, some GIRLS require a bit of 'ME' time or quiet time. I had a hell of a day at work and one must remember that i am surrounded by KIDS all day everyday and today they were just ALL very noisy. As a result, all things in the universe not aligning happily, i just wanted to run by myself today. the ballan set bores me a little because i have been going to the same place week in week out since hte start of XC- and i didnt really feel like running with juniors who may be squealing etc or just talking non stop- i really really needed quiet time. Someone didnt quite understand and cracked it a bit but it was for the best!
i THOROUGHLY enjoyed my run today. First time in while. Afterwards i was in a much better mood too :) i even drove to where the other strained as i wanted to wish the girls well for their big race on fri-but traffic dictated otherwise.
i knew i wouldnt be fast but i was consistent. There was a hellish wind
-these are the 3min reps with 60s walk +60s shuffle recovery
1- 4:19min/km (tailwind)
2-4:17min/km (1min into headwind-180 deg turnaround)2min tailwind
3-4:21min/km (1.5min into headwind-180 degree turnaround)1.5min tailwind
4-4:20min/km (30s headwind-180 turnaround)2.5min tailwind.legs tiring a bit
5-4:20min/km(1.5min into headwind 180 turnaround)
all up with warm down/up about 6km

only a small amount of hwk-lets see if i can stay up past 9"30 tonight eh? lol. although i am up at 5:30 tomorrow!!!!!!!!!!!!!!!!

XCR bundoora- tough day at the office for jojo

saturday was the cross country championships at bundoora. To say this is my MOST hated course is an UNDERWHELMING statement to say the least. it is 8kms a 2km lap, 2 3km laps(and yes boys i know you had to do 12kms) but we all know IM SOFT SOFT SOFT!!! and not made nor built for cross country.. when is track man!

big day starting at 9 to organise 40ish boys into their teams(and Meg wasnt there so even though another teacher there is in charge i kinda took over. At one stage the other teacher goes, ill go warm up teh boys with Darcy-me -no stay here in case some are late, no ill go warm up with them now..No! i need you to wait and then basically told him to stay! lol-quite funny bossing around a 50 year old man. As it was there were many late and each race we needed two warm up teams so as the u20s started running i started my warm up(i was already tired at 1pm-big day!

My run was not great. It was windy and we had the headwind on the inclines which was not pretty. When i say strong winds -i kid you not! anyway i ran what i considered pretty badly, 50s slower than last year. I knew it wasnt a good run but i was surprised by that. anyway i have since checked some of the ladies around my times..and two of them who beat me by 11s beat me by 50s last year so that made me feel somewhat better. It was tough conditions.

My legs when i started running were not happy. i think i had talked myself out of this race. There sure was a lot of negative self talk. I didnt even have hte energy to drive with the arms up the hills and i stumbled a couple of times(didnt fall) but the 3rd lap, i got my head right and started to push a bit(same-ish time as the second lap but it was much more positive) everytime i started going this is hard. i would change it to come on jo, you are strong you run hills at the YY, wind doesnt bother you.(ok even i didnt believe it.lol) At the end of the day 38.20 for the 8km in trying conditions. NOw-this DID NOT affect my time at all, but for teh whole last lap my feet/toes were just ACHING. It was very painful and i had to make sure heel went down first. When i finished i mustve looked quite bad because the guy has gone-first aid van is there(i was hobbling after i finished) ad again, the lady said hte same to me. After i got through the chute i dropped to the ground and took off my shoes-then it was ok. In the bath, i could see that on the right foot, there is a bruise on the top of the forefoot/toe insertion area on the top. I suggest there is some kind of problem in that area. Back is OK today(compared to what the course did to it last year!)

i tried to stay in bed this morning but Mr Meanie told me to get up :( so i trundled off to the you-ies. Told to run up to 60mins. So i went for a run on the flats-did a trail 32mins-went out again-came back and it was 48 mins out again, out for another 11 and then stopped. Legs were heavy but it wasnt the world's worst run.(that was yesterday-lol.. Better stop because stu is sick of hearing about yesterdays run.poor lad

also-i think i might lose some weight this week. stop being such a piglet jojo

oh and stu has added 2 gym days into my program. Yay(NOT) i now have to get up at 5:30 and leave at 6.stu doesnt understand what sleep is!!!!!!!!!!!! hmmmmmmmmm-lucky i like him or i might smother him in his sleep..lol

... dats a little bit better!

so yesterday was ccccuuuuuuuuuuuuuurrrrrrrrrrrrrrraaaaaaaaazzzzzzzzzzzzzzzzzzzzyyyyyyyyyy busy! but i had a little unexpected bonus when due to not many boys turning up i didnt have to run 4kms prior to training. I was CATUALLY very very pleased about this as my heel has been HURTING all day-i have been kinda toe down first when i walk.. anyway set was for somewhere between 10-20 reps of 200 efforts with 200m shuffle between
sheesh-i hate the shuffle /jog recovery.SERIOUSLY thats not recovery man!!!!!! LOL

anyway stu said to do 44-45 so most were either 44 or 43 with 42 done on the first one. Anyway after 6 we got a break between sets..i decided as it was quite tough to onl do 12 altogether. i have to say both the junior girls running near me would take off way too fast and then by the end of the rep i would be ahead of them(or equal) so i was pleased with my consistent pacing. oh yeah and then i felt guilty so i did 2 more to make it 14 efforts. The legs are starting to not be as flat but they stil werent there -hopefully tomorrow-they will be fresh as a daisy. i will be in the 1st team(div 2) as we only have one team :( cant say im a lover of bundoora

oh and ive decided to go to the world masters games in sydney.im going to be in a relay team with the girl who thrashed me in the 400m and hopefully the girl who just beat me(silver) :)

so guess who gets to start some speed work soon...yep me.... we all know it takes me ages to get my speed back! my first 800m of the season(last 3 years) has been 2.5x ughghghghghg and then i improve 20s over the season

so racing tomorrow-not feeling overly confident that it will be a good run, it has not been a good week of running and i have been having a bit of crises of confidence. also i think deciding i wanted to start refocussing on speed has taken the sails out if my desire to run well long(ie 8kms) im starting to think back to 800m mode. Cmon brain get on to the page where it is suposed to be!!!!
yay weekend. finished marking my year 12s paper when i got home

OH and i had a slight mishap where i lost my keys and retraced every step for an HOUR and had to report lost(and it had my school keys and school keys) had already organised a lift to hawthorn station and then stu was gonna pick me up at hoppers -was not happy. then i found it! woohoo. They were right in the corner behind a pile of books i thought was pushed to the wall! someone came up to me asking me questions before i even put my books down so i wasnt 'key savvy' at that mo.

sometimes ya gotta stop

OK.

According to Stu, i write terribly and use atrocious punctuation(i do not deny this accusation). Until I am able to write coherently and "properly", then i am unable to criticise others. I do, however, stand by my right to not enjoy the mispronunciation of 'joe blow' who is on public television. By putting yourself in that public forum, you are inherently agreeing to people critiquing you.


Anyway, its my blog and i can use any sort of writing style i like. It does not mean that i do not know how to be 'literate' in every sense of the word! so plthhththththhtht

....so yes, i have reverted back to jo-speak which is much faster and less staid!
andrew-yes i wear goggles

-yesterday's training set was an absolute DISASTER. Supposed to be 4x4min sets with 2 min walk shuffle recovery...
the first one i was struggling(i knew it was gonna be tough-didnt eat enough throughout the day and was feeling blaaaaaaaaaaaaaaaaaaahhhhhhhhhhhhhh)
anyway it was only at 4:10 min/pace which is not excessively fast for me.... but it felt like i had raced 10km 2 days earlier(which i hadnt) on the second rep, once the ragged breathing started and i was only doing 4:30min/kms, i panted to stu saying that i wasnt getting AYTHING out of this set and could i just jog back... something was most DEFINITELY wrong as 5:30 and 6 min/kms were not feeling easy.
very tired so i went to bed at 9:30
-and didnt run today either

im wondering if it has anything to do with not having a training day on friday and hence training 7 days straight(long run after thursday hard set) and then two fairly tough days on the coaching course extremely physical) and even though it was only a swim, it was still the 11th day of exercise in row(and the first real day back at school. Maybe im making excuses-but it just wasnt GOOD

..holidays over

not that im unhappy-it feels like a holiday being at school compared to the last week.. lol

the hip flexor feels a bit better today. so i went swimming today and did some exercises in the water. some of you willl be aware that i HATE HATE HATE HATE swimming. anyway i suffered through 10 laps of 25m pool...lol and i did 4 laps with a kickboard... man i hate swimming

and i made a complaint too. This happens on a continual basis. There is a sign saying if you have a child of opposite sex please use the family change room. well today there was a boy who would nearly have been at my shoulder.-he was AT LEAST 7 and another who was maybe a year younger-RIDICULOUS! i ended up talking to the girl at the counter and said that i wasnt comfortable changing in there.(the last time i approached a lady in the changeroom and asked her to use the family room, she got really narky) next time i will though, cos im sick of it. It is RUDE and inconsiderate.
anyway i suggested maybe they should change their sign to-if a child of the opposite sex is over this tall or is more than four years old, please use a family change room. it really REALLY irked me

dinenr with stu.yum. my eyes hurt after swimming and i really dont feel like doing hwk! d'oh

..overtired little chickadee

..not overly happy that the relay dude after kunch didnt do any sort of a warm up before yelling at us to sprint-i didnt go flat chat and he was yeeling at the group that we had to. i was stretching and mentioned to him we hadnt done any warm up -and he's gone oh well just go 3/4 pace(cos i also informed him i had a sore muscle) and so when i went again, i promptly puled the muscle a bit-its not too bad, i have iced it-i think its the hip flexor.hurts a bit but i can still jog slowly for small distances...grrrrr i was not happy. that is def going on feedback-you MUST warm up the athletes EVEN in a coaching course
many sore people today(mainly from yesterday)-me included

came home-stu had droppped the boys off so i was looking forward to a few quiet minutes when i got home(as it has been a VERY loud week). Not to be as stu had music quite loud so i went and sat in the car because i seriously needed some down time!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

anyway enough from me-im extremely tired and a wee bit grumpy

..please believe me

..when i tell you i do enjoy running and i do have good runs, please please please dont think i lie

HOWEVER, yesterdays run was not one of them. First of a f#$%ing squally wind(one direction more than the other) and as a 7th consecutive day my body went what the F do you think you're doing missy- so i tried to work it to a way where i would run a direction run back a bit and run out again so i would only have a head wind for a max of 15 mins!!!!!!!!!!!!!!!!!!!!
let me begin with
ughghhghghghghghghghhghghghghghghgghghghghghghghghghghghghghghghghghg
there was no joy, there was no euphoria from running, there were no lovely endorphins cuddling me-there was just a whole lotta ARE YOU KIDDING- the wind along the creek was NOT pretty -even stu said so when i returned. i had to walk for 20s a couple of times(after 15mins into a DRAMATIC wind i was not a happy camper-ette
but i did it -tick in the box-then was a grumpy as a little miss j could be for the rest of the day...lol
70mins.grr ugghg anything you like in there-feel free to imagine any expletive you think

then an aths meeting til after 10pm-stayed up watching the tour, then first day of a level one coaching thingy-um this is the convo with stu
"do i need to tape my back" - no
so i decided i must not need a great sports bra either!(it said low impact
MY butt it was low impact-the 45 min warm up was quite intense(the other 2 groups played games(frisbee etc) whilst we did a MILLION drills and sprints
-then hurdles
-then long jump(had to sit out a few -back really hurt a LOT)
-then high jump
we were told at the beginning that they really wanted us to try everything and it wasnt good if we sat out-so i tried. Im sure i will be sore(esp in the back-have taken an anti inflamm)
i walked in and knew about 6 people which was kinda cool
i am such a conchy little nerdburger- i answered th questions if noone else would, i took notes when others didnt even have pens(lol) and i asked questions(so did many others) i love being an adult though-cos you feel like you can ask questions and not be considered a mega geek! and i suck at hurdles(well i was ok at the drills) and high jump and LONG JUMP will never happen again :(

fresh as a daisy----ummmm maybe not

i guess since this is the first time in awhile where i have run 6 consecutive days(including an all out 5km race) my little legs can be excused for being a wee bit tired (no dramatic analogies today!)
the plan was 6x800&96 sec per 400 (4min/km) with 90s break.(aiming for 3:12)
the first 800 3:14 :( but i knew i was in trouble for 6x800
number 2 800 3:13 breathing heavy and i mentioned 6 days straight and stu knew i wasnt faking and i couldnt keep it up so he said to go to 600s same pace (aim for 2:24)
3 of the 600s were 2:24 and one of them was 2:23 so it was def the right decision
-the first 3 reps, every 100 and 200 were 2 fast and i flagged-the last 3 i paced much better(and it felt better too)

anyway- i was quite grumpy and out of sorts today- enough said on that matter though

-we had stu's eldest over for a bday dinner for him(and his gf) with the other 3 rugrats as well. Certainly a full house. We had chicken with cranberry sauce rolle din with silverbeet and camembert, carrots beans and wedges for main. Garlic prawns on a lettce bed for entree and i cooked custard drops(pastry with custard and fruit-which is quite yummy)

a big day- and as i have to do a level one coaching course(enforced ny my school) this weekend, i am going to have to do my long run tomorrow as im not sure if i will get any in on the weekend :( it is going to be a slog(and i dont think ive ever run 7 consecutive days!!!!!!!!!!!!!!!!!) remembering i do do a few quality sessions in there saturday tuesd and thursday have all been hard days with a long run thrown in on sunday-so yes stu, i probs will whinge for a few days but it is MY CHOICE and i choose to do a long run as whilst it MAY(or may not) be tough, it i necessary)
just gave my foot a bit of flexall(anti inflamm cream) and wow it is quite sore! doesnt hurt when i run though which is good

-oh and i must be a real runner now.im pretty sure im about to lose a toenail :( my big toenail iis black(and sore) bugger stu reckons they take months before they drop off. does that mean no sandals in summer??????? i started checking out 5kms-there is one at the end of sept- i really want one in august.um ok sorry that my thoughts are a bit scattered(id say today? but they are kinda scattered EVRY DAY!)

nighty night kidlets xox

..say it isnt so!

lol
according to stu i am the most overly dramatic person he has ever met (i think it is his way of calling me a drama queen
upon being asked how my run was today-i quipped "well it was fine if you count feeling like i was running whilst carrying kaelen(3 year old) on my shoulders a good run(or something to that effect)...lol
..im not dramatic-i merely use analogies to try to convey how something felt!!!!!

needless to say my run felt "ahhhhh not so good"
i had a massage this morning-a LOT of work done on my left heel(i think im having a wee PF issue..bugger bugger) anyway there was no laughing about ticklish feet when narelle worked on that. she said how tight everything down there in the foot was and i probs had a bit of plantar :( not to worry- I giggled like a twelve year old when she touched my right foot! )
-so i am wearing a shoe insert at the mo(even in my slippers as it hurts a bit to walk on-running seems to be ok though
..anyway back was pretty good, right ITB had a little hissy, and my left shin went for an all out tanty!
I even cooked lasagne for the millions. and i made then rugrats a magnificent iced chocolate today that had icecream and whipped cream as well-it was pretty decadent, apart from the custard cups that i made-aptly named custard craters by C.

..the tuesday hard set

...tuesday is one of the toughest sets of the week0certainly mentally-also knowing the girls i run with didnt have to do the third rep meant i was never going to keep up for the fourth and fifth :(

anyway-couldnt find my garmin today but i cant be sure of my times. i think i was pretty consistent -i ran with a VERY tall 10 year ol(11 next week) and boy she can move-she kept surging so even tho i didnt feel like it, then i ad to omve a bit faster to keep up..was 5x4min but one ended up being 3:54min and another 3:50 due to where we were on the path. my guess is hte reps were around 4:15min/oace maybe slightly faster
my belly hurt in the last one though

a good day today. went shopping.i decided i needed a new pair of runners(well justified) because my other ones are surely the reason my heel is giving me serious grief. i bought a pair of new balance, 2 nike tracksuit pants(50% off) and they had good running socks on special for 3 for $15 at newbalnce(sell in the shops for $20 each and are usually $12 each at the warehouse in smith street) so bought the lad a few pairs too!)oh and went to school to get my pooter fixed(a new shell while they send my poor old one off-but my hard drive is with me-woo hoo
-then out for lunch with stu and the boys(pizza-mmmm mmm)-then the session described above

oh and ewen-you probs are right(i know stu agrees) 50kms would surely mean better running results for longer races.must stop having rest days on mondays and wednesdays and go back to fri only rest days-
as i told you -im pretty soft

.. happy with where im at

to be frank, when it comes to running i OFTEN suffer a crises of faith.
i have spent some time thinking about this today-maybe im not quite as crap as i think i am (and please anyone slower than me-do not see it as me making a slur to you-not mean that way at all.)running is a sport for everyone
but when it comes to me, im pretty hard on myself. Its hard to think youre even reasonable when you cant even run the times you ran when you were 10-11 years old(when i was actually a good runner!!! thats the benchmark for me-even as a squash player, i was relatively good(A grade about to be moved to state grade(there are multiple state grades)..obviously not modest...lol.. so i constantly feel liek a very average runner
..anyway. maybe im not as crap as i think. dont get me wrong, by no stretch of the imagination am i good. but im ok, and for my age im definitely ok
my run on saturday ended up being the fastest (for that leg) in my division(only 5 girls though in my div running my leg) but i certainly held my own
2 years ago, no way did i think i could run 21.xx for a 5km.whilst i havent officially yet- 22.02 for 5.1 kms means i should be able to-
as a focussed little runner gal-it does make me start to wonder what i will run for 800 track which is my real passion-gotta beat that damn 2.34.1
so im now looking for a 5km race(although not quite sure why my HEEL is having a tanty at the moment-i did wear my old old racers and then my 50min run on sunday was on concrete-cant put wéight on it much at the mo) must be time to go shopping eh????

anyway-obviously i am slightly obsessive(with results)-
although -i read everyone elses blogs and feel very slack and underdone and that i dont train enough(stu probs agrees) maybe if i actually ran more than 30-40kms per week i might run better! (although as i said to stu-maybe i run better with less-who says my back would cope with much more) i believe he may have scoffed

oh and english man-we MUST catch up for dinner with you guys
ajh-if i run Sri- def run together
em-hope qld is a blast
stu-well he beat me in the 5km so congrats to him
michelle-that was a really sweet offer BTW
and everyone else just have fun fun fun
ps they sell cosmopolitan in a can-and knock me down if it doesnt taste like a real COSMO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

..woohoo a 5km pb

well considering my actual 5km pb got beaten in my 5km split of my 10km, i wouldve been pretty disappointed if i didnt beat it. anyway my new 5km pb of 22.02 was actually run on a 5.1km coure(as measured by the organisers) with a hill-yes stu-a hill but once you got over it, it was all down hill..overall net rise of -6m, anyway stu beat me by 20s(as he should as he is faster)
my team came 2nd in div 3 so i was pretty happy. lots of good results for our teams. our dinner plans got waylaid when stu got quite sick that night so i went home and looked after the poor lad-he was not good at all poor little dear :
50ish min run (9kms) was average at best today and i really must find a proper 5km race and have a proper crack at my pb-obviously i can go sub 22mins. if i can do 22.02 for 5.1kms

very happy with how im running, pb-ing in lots of things. I also ran this leg 70-80s faster than the last time i ran it which is pleasing too!

very tired today-not much sleep, im a bit of a fretter so i was a bit worried about bugalugs.

we have the boys for the next week...-h yeah tomorrow i have to go to school to fess up about my broken computer... dóh(im using stu's)

oh and ajh-wont be able to pace you for the 5km at Sri because a) it is the day after a very big night and b) if i run it, im happy for you to run with me, but i will be going flat chat-will probs aim for 4:15min kms and see how long i can hold it! anyway, stu is going to let me have a small little ease up before bundoora-will check what time i ran lst year 8kms so will be interesting to see what i can do
my real goal race now though is to beat my previous two years at the Tan of 17.35.Im pretty sure that i should be able to beat that-stu's next goal race for me is bundoora.

anyway spose i should go- xox

it's my blog

having a blog means i put myself out there for other people to read. MY CHOICE. People can feel free to comment or not comment as they see fit.
However, if you are going to put a comment on my blog telling me to 'suck it up' then you should at least have the courtesy of signing your name to it
If you think something, stand by it and associate yourself with it or keep it to yourself.
(the comment in question was on the 29th june)

anyway thats as much attention as i will pay to that.

off to bendigo tomorrow to run with my club. I am very happy with the switch i made, not just because my bf is there but things do run very smoothly and i do enjoy knowing in advance which team i will be in.
Am actually quite glad it is the last short leg. back not doing so well. dont know if it is because i didnt take naprosyn yesterday or when i was cleaning the toilet?

i didnt even get dressed til nearly midday today..lol...

oh and hows this. had to buy more naprosyn-and needed more tape for the back so went to that chemist warehouse place. the naprosyn is usually $18 and it was only 10.08 there. How's that! And my pill is $12 cheaper. Thats pretty cool i reckon

have a great weekend

..a bit more speed

..the legs are getting back on track
gee when you have a shuffle recovery instead of a standing recovery , you cant run anywhere near as fast
today was going to be 8-10 x 400m at 94s (3:55min/km) with 200m shuffle, but it was kinda windy and we are racing on saturday so stu decided on 8-10 300s at 65-70s..te first one was too fast at 62s (3:26min/km) and i gasped in the shuffle,,,stu thats too fast..teh next was about 65(3:36min/km) and the others were mainly 65-66s with one 64s one. stu said i could do 8 or 10...ummmmm i stopped at 8-i havent done any speed for a while so without recovery, i felt it.
However i pretty much stuck with stu..the other girls dropped off once or twice, but it shows i have my own legs back now after the 15km-er.. even in the stride throughs-i felt pretty good
3.2 cool down/warm up 400m strides 2.4km efforts 700m shuffles so 6.7km

also have been a very very good girl. did hwk yesterday and today for aout 2hrs each day!
and have organised a mini fundraiser for western aths(to be ongoing) little amounts eventually add up you know