..that's a bit better

well yesterday run of 30 mins felt like crap. legs didnt want to move-just felt heavy and niggly. left shin very sore(i iced) and my whole glute/hip area feels VERY tight. struggled for the 30mins but got the tick in the box

today my legs felt really tired again... a bit of a theme huh

anyway the set was 6x400m at approx 90s with 2 min standing recov..wow we never get standing revovery anymore... woohoo
2 reps were at 90 and the rest were at 88s.. legs were working though, but it wasnt what i would call a HARD set. stu said it right when he said a solid set

hmmmm tired..i really need a nap/sleep

..bucketing down

not really much fun when it is bucketing down and the wind is massive massive

stu has wanted me to do 3x1200 m but there really was no chance in the horrific conditions. as it was our usual 800s of 3.12 were dropped back to 100s laps(and couldnt even keep this up)



the 2 young girls started out way too fast in the first lap-i went my pace(had to stop to do up shoe laces at 500m d'oh) and went through about 3.38(incliding shoe lace tying...lol)



2nd rep girls went out too fast in the first lap and i overtook them in the 2nd lap same for the 3rd rep. was having tummy issues, had to go to toilet 4 times, 3 times before training and once after the third rep..been happening a bit lately

my reps were 3.23-3.26 which isnt ridiculous since it really was dreadful, no big recovery either, justa diagonal walk across and start immediately



trying to keep this cold at bay-have been sniffling for 2.5 weeks now. it just has to wait til AFTER the half!!!!!!!!!!!!





very tired, had to write an extra assemsssment task bc someone else was incompetent...grr am exhausted

..busy miss lizzie

yep that title seems to be the order of the day. no running today bc i hd stupid parent teacher night
okay so sunday 100min run..OMG the legs were dead dead dead for the last 10mins but felt pretty good the rest of the run, much better than last week. had a gu-yeah not too bad
average about 5.40 which is okay since there was some walking up turnatable(which is a horrible horrible hill, but i ran more of it than last time. just under 18kms. biggest run of the year

then had a massage .OMG everything was tight and the guy just went for it, no gentle-he was pretty full on-im still pretty sore today

and way tired

.hmmmm ok so im a whiny little track runner

.. yep that just about sums me up

hate hate hate the tempo run. yes i know others(more disciplined runners than me).. anyway off to work in hte morning then home and was NOT looking forward to it.
i have NEVER been able to run 7kms at tempo ie 4.43 pace and have always modified to some extent ie 2kms here,1km there

anyway pretty damn windy so i jogged one way for 2kms and was surprised how leaden my legs were. i had worked out i could have the wind on my side for 5kms(bar a few spots) and then into the wind for 2kms. did mean i had to cross a road twice

anyway started off and surprisingly felt okay, thinking okay this isnt too bad. 4.42,4.42,4.41,4.35,4.39,4.35,4.41 so with 2 road crosses(turned off the watch) and at the 5km turnaround, i did stop for 20s for a drink and 2 horrible km into the wind. was stuffed at about 5km and after walking 200m and could barely stay under 6min/kms when jogging the last 1 km

so 7kms average 4.39, cant believe i actually made the set- the wind in the back helped...lol
yes i am awhiny little track runner. but then i HATE this set-it sinificantly reduces my appreciation of running and i am after all a TRACK runner. dont think i should have to do this one really. yes im doing a half(my choice) and yes i know it is good for me, but really it just sucks the big one(well it does for this little black duck)-especially when running alone. i think the first words i said to stu were -dont talk to me

and you should have seen me drag my sorry ass in the door. i was SMASHED!!!!!!!!!!!!!!!!! im not really a distance runnner methinks-coming back feeling all good after a run-nope i come back like something thats been run over by a car

and where was my damn sausage sizzle when i voted. unaustralian!!! hmph

then off to a party for 3 year olds...ummm sorry love but surely you realised giving out whistles to kids 1/3 of the way into a party IS NO a good fricking idea.!!! OMG- i haaaaaaaaate whistles

a busy busy day

a few days WHIPPED by

..last couple of days have been a blur....
work is busy(what's new-and EVERYONE is busy, all of you guys are-everyone thinks they are busy-so maybe IM not and its a preconception that we all have.... lol )

anyway-wednesday feeling pretty average and SKIPPED my run(how slack miss jo) and had a 1 hour sleep as soon as i got home :( slack slack slack

thursday-still on hte codral cold and flu-breathing not great but not terrible either-took the ventolin and the 400,200float,400,200float,400 x3 got changed to 6x200with 200 float x2

IT WAS SO WET,raining on us and just hideous weather.fot to track late, semi warmed up on the concrete that was protected from the howling weather. fortunately the rain and wind started to die down, but big puddles on the trck and running in brooks adrenalines are not light shoes. anyway first 6 x200s were 44-45s. felt fast but probs more bc i hadnt warmed up properly. hd planned to do 20 but got a bit carried away the next set
all 41s with 20 floats and was WRECKED at the end of the 2nd set. so 12 reps was it and left it at that-shoulda kept them all at 44 and woulda made 15-16

anyway didnt want to run today but forced myself to do a 45min water run

oh and my set tomorrow is 3k warm up cool down and 7km run at half mara pace. ive told stu i can't do this set-i dont know why-but i seem unable to, my half is really not that far off my 10km race pace and i seem to be able to hold it for a long time, but i CANNOT do it in training, i am working really hard at that pace-like ummmmm racing. But something comes over me (and others) in a race, and taking 10s off per km from your 'tempo' run doesnt seem too big a deal.
anyway according to him, if i cant do that set, then i cant run the half in under 100mins. i haven't lost ALL hope just yet-i did manage to race that pace for 15kms, and i race SUPER SUBSTANTIALLY better than i train over the longer stuff. i am a track runner and CANT manage the training long tempo run but i suggest i can suck it up for ONE day. anyway we will see how i go at the half-but i think stu is being too negative over this ONE training session that i have never in my whole life been able to do-i couldn;t do it the one year when i ran 1.43 either! i may be fooling myself however

-colds.seriously-what are they good for

..seriously EVERYONE at work seems to have a cold, and my little mucous mebranes and sore-throated-ness ahve gone out in sympathy
i am steadfastly fighting the little bugger however, as it has not taken a hold YET(but is trying to)

no running yesterday, mainly because there was no time-6 on at school, aths training for the boys and straight into parent teacher mode- EXHAUSTED at the end of the day

todays set was initally supposed to be 5 x1kms but stu had decided b4 the session that 5x800s were more in keeping. i had informed stu that i had a little cold and was breathing not overly well just normally so i would have to see how i go. i tend To have a little breathing issue in very cold weather and also use ventolin when i have a cold.
so used the puffer, still was breathing average
managed
3.12
3.14
cant remember if 3.14/15/16 but knew i couldnt breathe, was considering stopping
2..27(600 only) on pace at 400/dropping off at 600
used the puffer now cos breathing NOT great
stu said i could do 600 but felt good at 600 and mainatine
3.12

so a pretty good set really... not 100% just gotta keep this STUPID cold at bay

I'm so excited

and i just cant hide it

i am sooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo and i mean sooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo happy to be coming home today. evryone is annoying me. Now that it seems mum is going o be okay she's driving me crazy. i think she's watched too many soaps, she appears to pause for dramatic effect. she showed me some modem and is just staring at me, err yes its a modem

anyway after spending that amount of time with an obnoxious 14 year old(there was sooo much fighting-it really does my head in), it is definitely time to get back home and see my lovely bf ...

reality-ah how i have missed it, im even looking forward to going back to work, less effort/stress than this week has been i can tell you

running-can you believe it, coachy coach is letting me have a day off today.....woohoo. 90 mins tomorrow woo-not
yesterdays session.the legs were NOT happy. i struggled on the way there.anyway did 1.5km warm up(under duress) and stu said to do drills but well i didnt feel like it so got straight on with theset. he wasnt 5 or 6 sets of 3mineffort,2min shuffle
well apparently when the grass is lush and soft underfoot, one cannot expect tehir effort to be the same as when the session is done on the track. woeful paces of 4.30-4.40min/km-shouldve been closer to 4.10-4.15 and also i let myself walk for 30s before i jogged the recovery AND i needed a drink between each rep. it was HOT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!(i was also running just after midday)
so 5 sets and then forced myself to doa 1km cool down equated to 7kms-legs were pretty tuckered out too
a 43 km week isnt too bad for me considering all the upheaval of the week
my good weeks are 45-50, lol i really do race off MINIMAL kms

but then its the racing i love, not the training so much(sometimes i like the training-not often when im by myself though-maybe im inherently lazy...hehe)

stair crazy-get it,,,huh!

lol
yesterday
whew what a day, where to start
got lost on the way to the radiologist-it was like a farce from a movie seen, im somehow in front of my sisters car and theyre gesticulating wildly from the car behind, how am i supposed to know pull over and let us pass is different from turn left here...... lol they were pointing left hysterically-

anyway once in for the operation i was all scatty and pacing so went for a run. stu asked me to do 7kms at half mara paxe 4.40-4.45min/km..um thats also pretty close to my 10km pace, and i seem to be able to race a whole LOT FASTER than my trainng implies. i knew it would be too hard but thought id give it a go
managed to last for only 300m the first go and thought -you know what, todays not the day. also are there any fricking paths longer than about 2kms here? i cant find them. ended up running on the road in a bike lane with a fair amount of traffic and crossing multiple roundabouts-not conducive to fast running. found about a 1km bit of road with bike path(on the road). then jogged a bit and did 1km at 4.42 then jogged then did 2kms at same pace so i thought it was okay,but i didnt hit the set. did 7 difficult kms.legs dont love me at the moment
:( how mean setting my coach is giving me that set(notice i use my coach not my bf...lol)

then he said i should try it agin today, i tried to tell him this is NOT a set i can do by myself when i dont have a path that just goes. im NO good at locating paths whilst in full flight..anyway as soon as i set off today it was windy and i went nup, going to jog instead
did 30mins(strugglesville had a hotel room with my name on the booking sheet, and then did a stair session(was fun) and hard!
6x6 floors of stairs
Each floor 14 stairs(in 2 lots of 7 with a 180 degree turn)-took approx 30-32s-im surprised thats all it took,and thats with me doing two steps in the turn around so i would be facing the stairs square on to protect my back from doing a sideways leap

i then walked down quickly, 60-70s walk recovery(again surprised it only take 1min to do 6 floors!!!) and off i went again
this certainly worked up a sweat, and 5 mins jog cool down

oh and due to the power outage(7hours) i have actually walked up and down to level 7, 6 times apart from my training set, so have traversed up at LEAST 1000 stairs today...hence the title(but a pun on stir crazy too-hehe i do make myself laugh)

AM STUFFED. oh yeah quad a but niggly, but i think thats from the 25 lunges per leg that i did in the waiting room(yes there were other people but it was a BIG room,whilst mum was in theatre(also did some bridges in the waiting room) have i mentioned im not good at just sitting in one spot for long periods... lol
my fobese nephew did nothing but EAT crap the whole time. "OH jo he doesnt hve to watch what he eats today...." didnt say it but thought, why NOT-surely its importnt to teach good eating habit during times of stress!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

as for my mother-the operation went well(we think) will have final confirmation once the nodes are tested for 'hotspots' but it looked okay apparently.but then(she has allergies) and had an allergic reaction to the pain medication and vomited for hours this morning(i had to leave the hopsital(i went shopping-i cant take vomiting)) so she wasnt released but should be tomorrow

going to buy her a laptop tomorrow(then she wont be so stressed about getting in to work when she does radiatoi therapy) just a basic one...oh yeah probs shouldve told stu i was doing that... lol,
does anyone remember that ad for the State Bank, its your money Ralph

having a MOJITO-actually change that to HAD hehe

stress level way lower than two days ago.missing my lovely bf, he is a keeper that one!

hectic couple of days

am sitting in the airport-just finished a wine(would like another actually) on he way to GC to be there for my mums operation(will know more tomorrow)
sundays run-90mins OMG 8 hideous kms of yukky wind and legs only liked about the 20-45min mark
was waaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaay tired after and drove to hampton for party and that took one and a half hours to get home.................................
then in bed by 8.30(only just made it til then...lol)

monday busy day at work -getting organised for the rest of the week, then aths training followed by my own lethargic run(i do LIKE running, just after the 90mins yesterday was tuckred out)
then dinner date with my beautiful bf, then marking 3/4 of a stack of tests, then packing then hitting the hay,
tried to sleep til my alarm but stu decided to be annoying and was just being a big goofball so no sleep in for me, then work correcting, correcting, doing reports, teaching and then finally at the airport...wheew it has been busy
ps i changed bars and got anoth drink

why did you change bars you may well ask,
well i knew i was going to leave soon to be at least NEAR my terminal and i saw these ppl looking for a table and couoldnt find one so were going to sit at the bar so i told them they could take my table, so i left kinda mid sentence but fortunately did not lose all of the blog... woohoo

hopefully some good news tomorrow.

..and the slug is back

OMG after the glorious run of yesterday, how can things change back so quick.
are these my legs, why wont they keep moving. today the slug was in control. did a very slow impersonation of a slug-even stopped for a few time.
today can not be considered anything more than a tick in the box. 7kms slower than i would normally be-adittedly on terrin thats not super easy going..but anyhow

ughghghghg and my long run tomorrow(probs 90mins????) may have to be a solo run....
all the juniors are taking a rest for a few weeks and lots of the women seem to be on a running hiatus at the moment(also some are away too)
ANYWAY still trying to secure a partner for tomorrow

please please please

..trained like a gun!

yep feeling chuffed with myself tonight after an absolutely WOEFUL display on wednesday where i was the slug girl. did a 40min run(boooooring 20mins off the track and then 20mins of laps-(i dont really like to run in the dark, after the colossal knee injury of 2008!
http://jojo-runjanerun.blogspot.com/2008/04/stitches-unhappy-jojo-and-some-gory.html


so tonights session stu had set was 5(ish) 1kms in just over 4min kms.(i havent done 1km reps for quite some time and havent done more than 2 of them and since i couldnt even manage that pace (96 s laps or 4min kms)for 800s the other day i was somewhat concerned)
anyway bree and i were quite happy to hear that stu decided 2x1km,2x800 ans 2x600 -he remembered that he had initially said 600s then changed to 1kms so i guess it was a compromise(who'd a thunk that stu knew how to compromise..hehe-funny gal i am!!!!

anyway
1km 4.01
1km 4.01
800 3.12(right on 4 min pace)
800 3.13
600 2.24(right on 4min pace)
600 2.25

stu probs wanted only 2min breaks but i needed 2and half between the 1kms, and then took 2mins for hte other breaks. tough set i gotta say but i NAILED it!!!!!! woohoo. about time!!!
and that was even with my friend struggling(she is generally faster than me but she had an off day and did 1km,1km,400,600,400,600

yay me! one knee wept a tiny bit but thats it! still cant do butt kicks and everytime i forget and kinda try to squat down my scabs and scar tissue le me know, but they are healing extremley well!!!!!!!!!!!!

off to gold coast on wednesday.got some upsetting news last week. my mother has breast cancer (malignant) so im going up for her operation and staying a few days after. the doctors hope to get it all out,but i still want to be there.pretty sad , of course, but i amtrying to look on the bright side. the old lady, as annoying as she can be, i do love the silly thing. now i know dates and have booked flights etc, i feel like im now doing something at least

anyway, lets not dwell- tonight was an awesome run-go me :)

am i a runner or a slug

.sometimes the question BEGS, nay screams out to me...
what would normally be a doable set was infinitely impossible!

yes it was raining, ye si was running through puddles...but ummm who was that slacker running-dont get me wrong i was WORKING my ass off!

supposed to be 96s lap so 3.12 800s x 5 or 6

first rep 94s,second 94s, then tummy issues, then a longer break as a result. 94, told stu i felt like complete crap, my eyes were in the;i feel shit mode" its hard to explain, its like i cant fully open them and after 500m i stopped my next rep
so up to now my 600s had been in approx 2.25 , i decided no more 800s if i could do 600 well and good
next 600 was in 2.30! OMG thats a big dropoff, the next one was even slower, slower than 100s laps(that hasnt happened for like 2 years) 2,34!!!!!!!!!!!!!!!!!!!!!!!!!!!

so i worked at a good intensity but my speed was complete rubbish(I DAREN'T EVEN USE term speed)
light jog tonight 40ins as i couldnt get ot the track til 5.30
have changed my reps to wed/fri this week
either 1kms or 600s tomorrow.pleeeeeease let it be 600s
i am soo impressed by Ems kms. i do 45-50kms in a week and feel like i have run FOREVER!, i need her sort of commitment, i am officially SOFT!!!!!!!!!!!!!!!! ill have to chat about it sometime, im sure if i committed to 60kms week, i would see improvement and more importantly maybe some weight loss(feeling a bit fatty boombah-ish)
ahh sigh i want ot be a better runner, but am i prepared to do the hard yards?? and do the 'sleeplek' im unconvinced that I can be such a good girl-
next year i might give it a go i think-but i do hate runnning in the dark-so much more likely to fall over(and thats NOT a joke but a reality :(
sighhghghghg why cant i be a better runner without the hard yards... lol
just give me a 42-3 10km, a sub 2.30 800 a 5.20 1500 a 64 400 a sub 100 half and ill be all sorted... umm yeah and i know-not fricking likely!