getting there..

well i am heading on the right track anyway...
have had 8 weeks of consistent training at least...
raced poorly at sandown 29.0 for the 6.2km(and i did walk) :( cos im slack but it was an average of 4.40per km so thats not too bad(a minute and half slower than last year but hey... i gotta stop thinking like that
anyway have been quite pleased with my training. hip is getting less sore after rep sessions-
last week i ran 20km over 2 days on the weekend(a big weekend for me) and the you yangs have reopened woohoo! on the sat i did 10km with 3km tempo under hte 5min mark..found the run tough but i survived... tuesday session was at altona and i ran 5x800m reps. 3 were teh bi hill and 3 had the last 150 downhill instead f uphill. Extremely consisstent-all under 4:30/km pace and was only last on the first rep(2 of the others went out a bit fast)
thursday i trained at the tan. did 250 cruise 250 effort, 300 cruise then 3 min effort over anderson then 80s jog(didnt see the maerker) then 250effort then 30s break then 500effort then 400 easy then 250 effort 250 cruise 250 effort. plus 20min cool down/warm up
the lap was done in 19.16 which wasnt too bad
then thurs night i started doing the 40 hr famin but on friday nogiht when i felt sick i decided to eat so i did have one meal over hte 40hr :( but i did need energy to work this morning(sat)
anyway one meal in 38 hours makes a run quite tough
ran at the Tan again with instructions of efforts up anderson and 2 laps. so first lap i did that-took about 20.16 and then i cruised 750 and did an effort over anderson(which was faster than thursday :) and then quick drink and hten decided to keep working a bit ..the lap ended up as 19.09..but given i cruised the first 750-800 thats not too bad :)
and hten home had lunch and now have a very upset tummy...
some more consistent training is te key...but i am definitely getting more used to anderson st which should help when i race rhe Tan mid september :)

oh yeah, how funny! i got lost on the way to the airport and ended up in keilor(twice) and then followed some airport sign and ended up on a very very dark road that ended up being a dead end -well there was an gated entry but not for plebs like me-i think it was operations roador something..and then there were 4 planes just on the side of the road-and my car nearly conked out and i was thinking...hmmm that wouldnt be good in this deserted area(it was a bit scary)...

..a very good training

okay so let me preface that with ''''a very good training session for me for where i am at!)

last week i did this
" 3x400 in 90/92 and 66 for the 300 with 2min recov
4x200's with 1 min recov in 43,42,40,39
4x100s with 30s recov 18,18,18,17"

this week same session
3x400 - in 90, 91, 90 2 min recoveries
1x300- 64.8 2.5 min recovery
4x200- 38.9, 39.4, 39.2, 37.1 1min recoveries (2min after the last one)
4x100- 17.4, 19, 18.6, 16.9 bit inconsistent in the 100s but worked too hard in hte 1st rep and felt a bit ill and lets face it 30s recovery is not huge! i can tell you

so pretty happy with that. felt like i was starting to get speed in the legs...the endurance still sucks a bit but well lets face it im training for the 4/800 this year anyway

back has pulled up a little tight and the hammies well they are letting me know that they worked but a massage shou;d get rid of all my niggles,
let me count these niggles
back, hip, shin spot, feet... lol i am one fit healthy chick right!!!! haha

have fun chikolletes :)

SPIKES and TIGHTS............ and a race review

Yep newbie spikes and tights... more of that later.....
FIRST MENTION: fingers crossed to my potential stressie friend DT, fingers crossed it isnt, but if it is, lots of alcohol helps...lol.. BUT when you do come back to running, you feel every gained kg!!! fingers crossed for friday xo

thursday we did 4x400(one of mine was 300) in 90/92 and 66 for the 300's with 2min recov
4x200's with 1 min recov in 43,42,40,39
4x100s with 30s recov 18,18,18,17 was pretty happy with the session-hipe still pulling up sore
and then racing at brimbank this saturday
This was to be my first proper race of the season,
PLAN: to walk the big hill and try to go about 30 mins for hte race
well i did walk the big hill(and all the people who passed me i passed in the ensuing 500m), one of the girls from my club who in wanted to beat got about 100m/150 or more ahead of me over the hill and i kinda gave up on her and just focussed on legs in front of me and moved up a few people. Looked up and there was the girl from my club about 50m ahead... didnt have much happening in the legs so again just kinda thought...oh well she's too far ahead, so she beats me, so what
keep pluggin away and am only about 10m away and still thinking that i wont get her,(this took about3kms to get close) and was even with her at 1km to go(5kms in)
she alsked how far to go and i said 1km, which kinda depleted her..anyway i went past(and i hate to go past and then get overtaken by that person) so i grimaced and tried to work hard having no idea where she was.
ended up 7s ahead of her which was pleasing, 40s behind last year was also pretty pleasing as i was fiutter then(but i did have bleeding knees which enforced walking up hills too) nw its just my hip back and softness causing it.... llool
didnt get sub 30 :( ran 31.11 but overall happy and i was able to run the consecutive day on sunday which i havent been able to do after racing.

got a house evaluation on wed and was pleasantly surprised to find out that there had been about a 20% increase from when we bought the house 3 years ago :)

training tonight
-someone cracked it a bit AKA me, cos all stu's juniors doing fast stuff, so just stu, myself and luke running. Well i can tell you they are way too fast for me, it was windy and i DID not like running by myself the while way(and shortened recoveries) kept telling stu i should just run with this other pack who i knew i would sit with-him being him disagreed...anyway after 2 annoying reps and knowing the rest would not be pretty, (and desperately needing hte loo, went to the toilet(stu thought i cracked and he yelled something at me but ignored the poo-head(lol)..
as i came out saw the group i wanted to run woth so i just joined in with them and sat wide on lane 1, was VERY happy with training after that, ran with people and felt good
6x800s
3.24(too fast) 95 recov,
3.26, 2.53 recov(incl loo break)
3:32 75s recov
3:31 68s recov
3:30, 1:51 recov(was waiting for the group but they didnt show so went by myself)
3:17
so overall a reasonable set, first time ive done 6 since the injury(yes still 10+ sec slower than i used to be but i will get there)

oh and bought very cute spikes-they weigh less than 100g man! how light

ph and i know i mentioned my foot problems... i put domes into my lunar racers and no sore fett-until after-woohoo
and i bought adidas compression tights which look like they have tape across them...umj wasnt sure at fiurst, but they are seriously AWESOME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
legs feel great after what i consider a tough session!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
and one more for you ewen !

well it's a teensy bit cold today

and i didnt love training
the others did 21x200 in sets of 7 with a 150m shuffle. too much for me so i did 18 in sets of 3 with a shuffle and 2.5min between sets
last two weeks i felt like i was getting somehwere with my training. Ths session really didnt do anything except destroy any sort of confidence that may have been returning :(
seeing just how far behind everyone else i am(who i used to be able to keep up with) does little for one's spirits :( -feel like i suck at being a runner at the moment-and no need to try and perk me up,im just wallowing-6 months ago i woldve been rapt just to be back ont he track no matter the time... so time for this little pricess to suck it up
anyway its done now.. most of hte 200s were in about 47s with a couple at 45/44

it was super duper cold, hip only go a bit sore right at the end and for the first time in i couldnt tell you how long, my toes did not ache-maybe hte domes that i have had put in my shoe are starting todeal with some of the nerve compression..that'd be nice

went to ballarat (near ballarat)where stu's squad did super well in the state little A's race. A friend and i went for a run.... ummmmmm it was all FRIGGIN hills, one hill went for over a km!!!!!!!!!!! Lots of different terrains, heavy heavy, some paddocks etc- run was done in an average just over 6kms/h but it was tough work(and that included some small amounts of walking

satruday was a water run 40mins with 6x3min tempo efforts

and on holidays which is awesome .... tuckered out little gal

well it's been a while

yep it surely has been a long long time since i last blogged.
November last year.
well teh recovery sure wasnt fun, karen did let me start running 1min at a time. yep walk 4 and jo 1 x5....
took me ages to get anything resembling fitness back-then a slight setback in april with my back meant another month off and me lying on the floor for four days :(
still having pain in the hip which is rather annoying but when i do i just back it off.
Am basically running 4 days per week, sat and sun and tues and thurs with elliptical trainer on another day (or when my hip is too sore)

anyway have been back racing which is awesome, which is HARD, which is why am I doing this, which is this is awesome :)
not racing well of course.
jells park did the 6km in just over 30mins with 5 enforced walks,
balnarring just about killed me 4kms in just over 20mins
flemington 10km in 47:3x which i was super happy with-walked a few times after 8kms as i wasnt quite fit enough to race it-feet were aching which has happened a lot so now have domes in my shoes totry and alleciate the neuroma which is causing nerve pain in the toes!!

ballarat 15km with sore feet, i knew not to race so I ran with a friend and ran not too hard, went through the first 10 km in about 51:30ish and then decided to work a bit harder in the last 5km and was pleased to bring it home in iunder 25mins .. 5 mins slower than last year but hey i survived :)

on holidays now

oh here you go. this was a real jojo moment at school the other day. Went to walk out of the room and my foot slipped out from under me(a la banana peel style) honestly thought i was going to fall flat on my back but managed a kinda roll thing so i just landed sideway on my hands ina crouched position. it did hurt but it was funny. can believe the boys didnt see!!!!!!!!!!!!!!!!!!! lol

anyway feel like im starting to get back into my running a bit now. still about 10s per km off my training pace but a month ago i was about 30s off

was happy with tuesdays set of 1km,800x4 in 4:11 and then 3:18-3:27 for the 800

thursday 1x400,4x300 x2
90, then all 66-68 set 1
88 then 66-68 allowed to go faster in the last and pulled out a 61s which made me happy

but that set was faster yet felt easier than last week

looking forward to racing at brimbank

oh and stu and i had a nice dinner to celebrate 4 years on thursday... he's a good lad- it did take him a while to come to the party though :)

mwah mwah

The year in review

ok i plagiarised a little from Em's blog here and decided to review after reading hers.

By the way for all of you who think my spelling is all over the shop, its not my spelling,it's just my typing, i was quite surprised when i went to spell plagiarise that i wasnt quite sure how to spell it i actually went and checked it first.(and if i wanted to be grammatically more correct I could be, but OMG it would take me longer than thoughts just spilling onto the page!!!)

ANyway my year in review
Running
-beginning of the year was awesome
adult pbs in
400(65.1) gold at masters
800 (2.34.76)bronze at masters-and ran with a limp due to achilles
1500 (5.29.x) silver at the masters(and the event which caused the achilles.d'oh)

then got a gold in the 800 at the national masters(sounds better than it is though)

then the first of a few setbacks
injured and on cructhes due to my achilles. came back way too quickly
raced sandown (48 ish -only been back running couple weeks after 5-6 weeks off)
raced 15 kkm-did a pb 70/71, other races were here nor there

youyangs 15km racee, took a major tumble at the 12.5kms and still have not very pretty scars on the knees
then the half mara-pulled up limp the wed before, rested acouple of days and had the most painful run of my life. my feet were numb and aching and had to wal every few mins. missed my pb by a minute 1:44.x
raced the Tan knowing i shouldnt have-was limping in the warmup-had to stop and walk twice, still managed a pb, just 17:18
then the MAJOR setback of the year-diagnosed with the stress fracture of the hip(Karen later downraded to a stress reaction but treatment is identical so whats hte diff)
12 weeks off runnnig, started 3.5 weeks ago

LESSONs LEARNT
twice i ignored my body and twice i ended up on cructhes.
If limping into the stadium when walking-DO NOT RUN
If limping in the warm up and the pain is getting worse not better, DO NOT RUN

-no brainers really

-if i dont run, i get VERY fat. have put on 4-5 kgs in the 12 weeks downtime.

goal for next year- they dont have to be pbs, but i want to race the 400/800 at the states and run as well as i can
and please please please PRETTY please stay INJURY FREE


ps am on a detox, and seriously these cleansing tablets sure as hell cleanse the system.................. UNBELIEVABLE!!!!!!!!!!!!!!!!!!!!!