..a new way to run hills..lol

okey dokey
thursday still struggling to walk down stairs,had to compensate one leg and get both legs on one step etc
quite impressive how fast ones body can heal
on friday still very sore but walking down stairs okay. so decide to trot a bit at the track
did approx 2km, but when i tried to do strides, the 'pulling' on the knee was quite bad and couldnt really push off and wasnt lifting legs well
pretty stingy afterwards

then work this morning and out to brimbank, nup not racing, just running
got to the start line(still couldnt do strides), took off conservatively, and then saw a girl from my club and though, hmm maybe ill work up to her, not sure i want her to beat me. worked up(def faster in the flat) came up to a mother of a hill, knew it would be two much for my weeping knees and walked up the hill, probs didnt lose too much time as i reckon i gained it back in the next km,
there was another hill i also walked a bit of...IM soft as, well maybe not SOFT, i did run with bandaged and weeping and very sore knees, but im hill soft!
i had the course as 6.2km? em how bout you? so if its 6.2 then i ran under 5min kms(corssed 6km in 29.30 and then 6.2km in 30.20. anyway, happy enough with that.
not too shabby- probs the toughest cross country course i have ever run. seriously, when i looked up and saw teh hill, i "EXPLETED" rather loudly

day 4 and the healing begins

..the knees are getting significantly better every single day. can now walk up the stairs, but not down properly(ill post a pic later)

so no running, not much to report.

got some bad family news yesterday which is very depressing and i had a good cry, but it may be okay. its a wait and see thing

anyway busy day at work today. and here is the pic

i wish there was nother title but KERSPLATTTTT it is!(and a cple of graphic photos)

yep

yep yep

does any more really need to be said

i have to say- i was ON FIRE tody-running REALLY well.super happy with how i was going, yes maybe a tad too hard early but felt good, USED the downhill to advantage-and im usually a nanna on downhill, i even overtook someone! did a bit of walking though in the hills. got past 10kms and was about 53ish mins with a mega hill but with a hard part to go. but KNEW i was goi ng to SMASH 90 mins(aimed for about that)

toodling along nicely- before kapow, shezamm im on the floor, landed on both knees

of course i have a little panic.2 years ago-a TERRIBLE case of cellutlitis- but at elast i can keep running this time but HAVE doen BOTH knees. very sore, was walking quite a bit, getting a bit, well how am i going to finish, i need to wash myself so i dont get cellulitis :(

someone runs past-im standing there not even running

'have you got any water

nope-are you okay

yeah, theres an aid station soon and then a bit of jogging and a fair amount of walking

a lot more ppl ask as you would expect, then FINALLY finally get to the aid station but they really werent much CHOP

heres some wet paper towel.. ummm that kinda leaves fibres on me. can i just have water.trying to get rid of some of the crap- it is very very dirty. then they have gone

'do you want some wet wipes'

err no, do you have a bandage(meaning gauze of some descript)

and they bring out one of those stretchy OUTSIDE bandages(OMG can you imagine trying to get that F%$#er off-good lord!!!)

err no no no no- just water

'do you want us to get a lift back'

'no that all right, ill run' (its gonna be 2.5km)

'it's 2,5kms you know"

"yes its ONLY 2.5kms so i will be able to run, they do have a full first aid stattion there yeah(they had told me they didnt really have much)

i had been there a whilewhich i was kind spewing about. then ran back-ouchies but moved along, but couldnt put any pressure on the knees up the hill(as one might expect) so walked(probs woulda anyway!)

finished in 91mins so not too bad, disappointed to be beaten by someone in my club who i was ahead, silly i know, but i HAD put in the work and was minutes ahead :(

hoping the knee does not get infected, am alreay on teh anti cellulitis meds. stinging like hell really

-do i feel sorry for myself..not net but if it gets infected and i cant run for weeks, then YES

oh and the chemist is looking at my knees going-its still dirty you need to scrub it with a rish(i did do this with my hands, but umm one part of my knee is at least .5cm deep, i CANNOT scrub it- i felt like crying here cos i knew..... anyway after consultation we decide to send me to the dr

who was a SHMA- he gave it a little clean, and when ive gone arent you going to clean it all?

no it will be too painful

err,not running for four weeks cos it gets infected will be more painful

anyway- theyre all like you need some serious painkillers and i was given codeine. dont get me wrong-it stings and is pretty damn shit right now,(and i may need them tomorrow) but surely people need to try to tolerate a bit of pain

anyway sorry about the graphic photos

dont look if you are squeamish-and the first one is right leg, then left leg-right feels worse

..who is the fairest maiden in the land-definitely someone else, who is the biggest idiot in the land-well that might be ME

..so how is it that two weeks ago i managed all my 400 reps with 200 recov at a pace of 87-91
??????? perhaps i was training too hard?????
??????? i did have people to tack onto

whereas tonight
-i was the pacer-the others did 300s except for 2 other gals
-some girly issues
-ran in my heavy shoes instead of my zooms
-no stu to try to stick with
anyway
90.96,97 WTF
93,96,92
yeah well off my game today-and i was WORKING HARD!!!!!!!!!!!!!! maybe my body was in auto-u have a tough15kmer on sunday-this is all youre a llowed to do

or im just SHIT! lol probably the latter

did a 40min wate run yesterday-
um-to the title- who is the biggest idiot of them all???- apparently when they were handing out the stupid genes, all i heard was a question and being the goody two shoes that i am, i kept volunteering before i realised what i was frigging volunteering for
DUFUS DUFUS DUFUS
miss jo has a super busy day at work yesterdy and toodles off in jojo land where all is pleasant and heads off to the pool. disappointingly it was an outdoor pool(never a fave) -have left my purse in the carand only put the 5.50 in my pocket for the pool-whatta clever girl-then no one can steal my little wallet
sounds reasonable..... realise when doing my water run out in the cold LAST NIGHT that ummmmmmmmmm dufus head jojo left her towel in the car OMFG and it is FREEZING and ummmmmmmm no money to EVEN hire a towel... grrrrrrrrrrrrrrrrrrrrrr
hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm
okay deal with it softy- yep ill just have to dry myself with my errrr my singlet.
OKAY best piece of advice- drying oneself with a singlet is not much fun! also when one forgets their towel and is already very cold, it REALLY REALLY and i mean REALLY doesnt help when there arent any hot showers(not even warm-who knows what happened. but puuuuurlease did it have to be the day i forgot my towel and was hypo-friggin-thermic!!!!!!!!!\\
hehe, only there wasnt much hehe yesterday it was more like f%$#&^% and F%^&^%% and a bit more f&^&*^&$%#$)

yes david- a good training session

got to training feeling hungry-never a good sign...lol
also nearly the special visitor time equates to not necessarily good running form.anyway the set was 3min on,2min jog, 2min on, 1min jog,30s on,30s jog, with active 2min recovery after(include 30s drink stop time) and DO this x 3!
i started off quite easy(even tho it felt kinda hard) and sat 10mins off the main pack(who i often sit with), thinking i didnt want to go too hard too early
by the second and third set i was with the pack and feeling pretty good(working but not at the right level)- much better tah the first time i did this set and nearly spewed after going too hard too early

so tonights training session ended up being remarkably good...shouldve known it would be when stu informed others i was feeling average, and my immediate response was NO im not...lol

so very happy with the set- yes david, YES...lol it WAS enjoyable... have iced the achilles-some residual(and expected) soreness but nothing too bad

..no motivation to race

..yep i did utter those words.
sore shins, super tight calves, working and standing on my feet ALL morning and most importantly NO FRICKING team which meant NO POINTS
i mean cmon girls-we only need 4 people!!!!!!!!!!!!!!!!!!!!!!
anyway i had offered to run in the mens if needed(12km ughghg) warmed up ready and then told no they were all present -wooho
so instead i ran the route backwards and crisscrossed and got to see lots of the race. it is quite hilly really. anyway i ran about 8.5kms and was a super tired gal last night

sleep in today and then an 11.5km run on the flats of riverbend today.legs still tired(have been for a while) and hten a massage and my calves do feel markedly better(shins were niggly on the run today, see how the mssge helps that

oh yeah thursday
was to do 400s with 200 floats but stu said i could do 300s and walk back-so did 67,65,65,63,62,61 and all up about 6km

getting there and hopefully the legs are getting used to the extra kms.

..think im getting a cold

..feeling blah today (and yesterdy) not bad yet, but like im on the way to getting a cold, bit phlegmy and a sore throat starting and a headache on the way
..god knows why i stayed up til 11.30 last night, bed at about 9.30 tonight methinks

anyway legs are WAAAAAAAAAAAYYYYYYY sore, very sore in the shins and super tight in the calves. didnt do any running today-just felt very tired and decided to have a nap instead

yesterday legs were still feeling quite trashed and so were stu's so an easier set than the planned
600,800,1km,1.2,1,800,600
so did a longer warm up 2.2km, then stairs and 400ish m of drills plus 4x100m strides,
then 5x200 efforts but not fast approx 44s, then slowed with one fo the girls(she was feeling lousy and teary so i sat with her and then got her to run bit faster too!), then just under 2km cool down

worn out little chickadee

you yangs

..so i decided to run most of the you yangs course that im doing in 2 weeks

wow my cales are sore today-dont know if its because of saturdays race followed by a HARD run at the YY but im not even walking properly-been trying to stretch all day

the run will be fun, but tough, thank god im only doing 15km. thats enough for this little tack runner.
another race this weekend.whew a lotta racing in a row, 3 weeks out of 4 15km,break,10km,7.9km

just a water run today.40mins.also same for wed. back has been pretty bad lately so it does need some TLC at the moment. the students back tomorrow and my busiest day of hte cycle

..shocking day at the office

..i know i may have said it before but today was truly the worst run i have EVER had(and i have had some shockers)
wouldve expected at most 36:xx for the 7.9km ummm waaaaaaaay slower
let me show you the splits and then the explanation
4.45, 5.05, 4.57,4.41, 4.42, 5.18(WTF),4.43, 4.17 (4.32min/km)
ummmmmm i felt terrrrrrrrrrrrrrrrrrrible

in the first km it felt like i couldnt breathe, could not get in enough air. i dont know if it was teh freezing conidtions or what but felt shocking..
after 1.5km i had to walk 10m to try to get some sembalnce of breath, then started again seriuly pondering how on earth i was going to get through this. next km bad-had to walk a 10m on a small incline(not even a big one)-i struggled to restart, then at 3km tried to talk myself up and had some downhill so just kinda hung on... still felt like shit, cmon jo just get to 5km, just get to 5km
then had a mass headwind when on the road section-ughghghghghg nearly walked even on the downhill section...see the 5.18 min km, i think this is where i walked once and also stopped on the side of teh road and had a little spew, then at 5.5 the guy goes its 2km downhill and at least i ran the rest of this, the whole run was horrendous, i felt like i was going to faint at one point. I just dont know what was wrong with me, i just couldnt get any air in,
i dont have asthma, but do get asthma when i get a cold, i dont have a cold but maybe hte cold air

look i dont know, i just know that im glad i finished as it was probably the most horrendous race i have ever done :( felt shocking afterwards, shaking from cold for ages-felt grey

anyway somehow my absymal run did not affect my team standings-no one form my div passed me so we won the div 2 womens team which is excellent.
how embarrasing though, im in hte top team and had to walk multiple times(not even on big inclines)
shitty shitty shitty with myself. the girl in the team below me beat me on the same leg. truly ..today I SUCKED, no other means about it so dont try to tell me any different

..love hte shorter stuff

..the thursday session alwasy suits me better than the tuesday as it is shorter

now, i know they base all HR things on averages which means some can be above average and some below. now my HR is low enough resting but can go up pretty high. my max HR is def higher than others-or no way could i train at the intensity i am training at and continue for the duration, so be warned the HR will seem high
tonight's set 400s with 200 shuffle until 3 efforts done then standing rest up to 9reps

well here are my times, ave HR for the lap,
400- 87.55s , (151bpm), 87s recovery then
400- 90.8s, (171bpm), 104s recovery then
400- 89.87s, (175bpm), 4.06min recovery-had to wait for stu to return from the toilet

at this stage stu informed us he was changing to 300s with the others, i decided to stick to 400s-WTF -who is that talking-lso meant i was the front pace
400- 87.43s , (158bpm), 86s recovery then
400- 91.12s , (180bpm), 84s recovery then
400- 89.62s , (182bpm), 87s recovery then2.07min rest

decided to change to 300s as i would be doing 400s by myself and quite apparently working hard, not getting the heart rate down between the 2nd and third set but still feeling ok
300-65.59s (equiv to 87.45 400) (165bpm) 88s recovery,
300-67.25s(equiv to 89.6s 400) (178bpm) 93 s recovery
300- 65.75s(equiv to 87.67 400) (181bpm)

so a good set, and obviously working hard but i kept the intensity for the whole time, and before hte last rep, my HR was still 166 so i was nowhere near recovered and still pulled out a 65

ive just bought a TIMEX HR monitor and lap counter(i find hte garmin too bulky for track)-got a great deal $135 which is HEAPS cheaper than i couldve bought here. there werent any lap counters with HR (strap) that were under $200 in the shops

i think itll be interstingly to take a look at HRs for a bit and see how it goes. tonights set was faster than the previous two times i did this session so all smiles.
racing coliban saturday
hey Em, what leg are you running?corrie?
im doing leg 4

..now dorothy, click your heels together 3 times

..yay im HOME.............
and i cant remember if dorothy clicks the red shoes together 3 or 4 times either, i think 3

am RATHER happy to be home i must say
my freind ran extremely well in the mara on sund 3.06nett,3.07 gun. she pulled up really well too which was pleasing
anyway stayed in an apartment with a couple of ppl and was quite happy to go solo and spend night in the hotel.
the hotel amenities and eevrything were fantastic. even maanged a water run(got a bit dizzy) as it was about a 4x4m bit that was deep enough. anyway timing perfect-finishing just as all the kids descended.
now when i say the hotel was great-that was first impressions
the didnt give me soap, id asked once and then went back down

..can i please have some soap as i want to take a shower
..we've run out of soap,the suppliers etc etc
..well what are you going to do about it
..we are waiting for a delivery
..yes but surely you have to provide soap
..as i said we're waiting on delivery (as if i care, im thinking they should go to the supermarket!!!!i want some fricking soap
..well surely there are other people having this issue, what have they done
..i think they have gone to the supermarket and bought soap
..thats ridiculous -a hotel should provide soap

and i STORMED off. was not very happy with this service(lack of)

and then all smoothly onto the plane hte next day and now am home. went to the track last night

was a bit concerned with the legs. yep they were tired-and whilst maybe slightly slower than i would have been, they felt good after it was over

reps were 4x1km-with exended rest btw the 2nd and 4th
4.06,4.02 then big break like 5mins while the others did another rep 4,05,4.04
gotta be happy with that. havent really done many 1kms. and after 3 consecutive weeks of TRASHING the legs 15km race,80mins at ferny and then 10km, i think they are holding up well

achilles didnt hurt :) at all!!!!!!!!!!!!!!!!!!!!

oh and Andrew-a TENS machine is a small current that runs btw two pads, just kinda breaks up teh crap and loosens things up(i think). physios use a larger version of it. great for my back, and very useful when tight(i use on my calves fairly regularly)

anyway i know people lament coming home, but i LOVE it. i only like to travel for a few days at a time b4 i strt missing my home and my comfort and of course my bf too :)

smackdown in the sun

well there wasnt a while lotta sun.
anyway got up at 5am this morning (thats 2/3 days with stupid oclock times. didnt sleep well again. firly normal the night before a race, normally the previous two nights would be better

so stu told me to go out about4.25ish, which i knew would probs be too fast but we decided i might as well go for it.
at 2kms 4.22 and 4.27, i BLEW out. seriously, i wasnt sure if i would make the race. i WANTED to walk. i have NEVER EVER been close to walking. there was a lot of self talk during the race-mostly negative.
some of the postive was...just get to 5km and see how you go
some of the negatives...just turn around and DNF(this was at 2.5km), youre shit, why cant you even run under 4.40 for the kms, youre not even going to finish and so on

anyway-i watched my average pace clock from 4.31 closer and closer to 4.35 which would still be a 45.xx time but alas you do not run as per the line of measure and it was 10.06 by garmin.
so i ran 46.01 crap crap crap crap

yes it has some redeeming features.
it is my 3rd fastest 10km ever
i came 8th in the female 35-39 category( 2 from my age were in the open top 10!)
i finished in what was a struggle of a run
it was over 80s faster than sandown from 4 weeks ago

and MOST importantly it did land me the title of 'SMACKDOWN in the SUN"

(burkie says im being hard on myself since sandown was only a short while away-but my training pointed to faster :(

anyway its a crap run, im over it.
my back is playing funny buggers now(was perfect during the race)-being very naughty(i used the small brace not the big brace-which was a mistake)
my achilles was GREAT during the race, slightly tight calf during

a bit limpy after it for a while and pretty tired after 3 rubbish nights sleep.and another early start tomorrow.
i hve moved to the 2nd hotel- with burkie and Sam :)

oh and a massive stress this morning when i checked out at 5.36am and was waiting for mum.at 5.50 i realised i didnt have my numbers so i raced to the check in and they made me a new card, so i raced upstairs(lucky there was a lift-it was 15 floors) but no NOT in the room

started to get stressed , got in mums car and then eventually found the numbers

anyway here are the horrific 1km times for my run
4.22, 4.27, 4.34(beginning of the end), 4.41,4.40, 4.35,4.39,4.39,4.42,4.34 plus the lst little 60m at faster than 4min pace
5km splits 22.44 and 23.17-shocking drop off!

and a boring run.at least the shins feel good

anyway-now thats over, where is the wine :) not yet, dont worry im not about to start at 1.13pm.ill try to hold off til 3pm...maybe
:)

im such a sooky la-la. im sorry about whinging bout a run that i spose was OK

i AM a precious little princess

stu tells me i am...and i really think i am sometimes.
i dont know how it can be that i feel sheltered from this lifestyle as this is the life i grew up with. Only difference is my brother sister and i worked our butts off putting ourselves through uni so we didnt have to go back..............................
i am in crazytown at the moment. it really is unfathomable, like some bad flick trying to show bizarro people.
and it makes me feel like a bad person

..the place is almost unliveable..and the smells OMG(and i am precious about smells) and my (half)sister and her nephew are extremely bizarre. they are both hugely obese and ummmm my nephew is kinda crazy(he is a 15 yr old giant 6,3 and 120kg) anyway it is a shock to the system i can tell you.
im not used to ALL this constant fighting and nastiness(anymore), i almost cried yesterday just watching. i now live in my nice little house, with my nice little stu, who has nice little boys in my nice little job in a very clean little house that smells nice, with my nice normal other half of the family.
i had been going to stay thursday(potentially fri) sat and monday.
i have booked a hotel room for friday night..and asked mum to stay with me. she is fine, she's not a problem) and one on one i can cope with teh other two too but seriously, i gotta get out.
and im not even being nearly dramatic enough......
im now only staying here last night, i have booked htel rooms for all the other nights now. Mum was also telling me it was ok if i went to a hotel last ngiht, but i thought i should at least stay one night.-no small feat!
another thing im preciouos about is eating, i cant stand bad-eaters.... my mother and my sister are okay, but i dont know how they have not disciplined the nephew into eating like a normal human being??????????????????????????????????????????????? i felt seriously sick

anyway normally mum would be upset by me not staying(she is highly emotive) but she could see how stressed i was yesterday(and i ws trying not to let it show REALLY)
..anyway heading off shortly -to be normal again...
i am a horrible person for feeling the way i do.
i cna only thank god that i was born with half a brain, and enough determination to change my beginnings, so i can live the life that i do, and didnt fall into the trap of staying in the quagmire. seriously it is so depressing(theyre not depressed by it-it seems normal ) but i still feel like crying just thinking about it

anyway im about to get dressed(going to wait to shower at the hotel cos i cant face this one again :(
mums being super helpful though, shell meet me this arvo,drive me to my race tomorrwo,drop me at the hotel, then ill buy them all dinner monday night,go to my hotel nd then mum is going o take me to the airport. i feel more relaxed now that i am hotel-ing it. i thought i could cope-and well i just couldnt take. my bro will just laugh cos he said i wouldnt make it..... he wouldve gone hte hotel option right from the start