..thats a bit better

-thursdays are always tough-as a full day of work and then a 4.3km run with boys(not fast) and then my normal set

last week the 'bouley'(boulevard)- all the boys RAN (did i mention im a cross country coach at my school) like they were doing a 400m race and then petered off...one of my boys was walking last week(28mins for the 4.3km) anyway this week i was a little overbearing and said to the last two boys ....right you two must run with me for first 6 mins and can move off if you want... this week he ran the whole way in 23:25..yay
the others ,,,"you must not pass Miss M(the other teacher) until 6 mins or later"..... WE only had 7 boys tonight yet 4 or 5 of them ran 5 or 6 MINS faster than last week-goes to show you that slowing down is worthwhile..2 boys ran the same time as last week
anyway-i was just a bossy britches and told them what they had to do so it was quite gratifying to see those results-they wont improve much next week, but if they can maintain it will be good

then jump into my car and head off to the track for the 600m intervals(supposed to do 2x800m)
legs a little tuckered out
800 3:18ish said to stu, i didnt think i could do another one so he said i could do 600s now
600 in 2:27 stu ran too fast so i let him go ahead
600 in 2:27 stu paced himself better so i sat with him
600 in 2:27 pacing good-felt good(bit tired) even asked if i could do 800m last one..NO
600 in 2:26 and felt pretty strong-sat on stu;s shoulder
so basically sat on 4:03min/km pace for the reps and felt pretty good(which is im pleased with after running 4.3 kms faster with the boys than last week

went to the gym yesterday morn(25mins weight circuit twice a week) so now im about to be running 6 days a week(maybe) and gym 2 days a week err that might counteract the fact we have been eating out nearly every night :)
had fish and chips last night which made me feel ill...i am officially over my love affair with them-they are now my exes

also im about to hit 12 months-well 11 really of consecutive traiining...woohoo...hurry up may-cotton wool april is ALMOST over!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

..yay .. a good training session tonight

..felt really good when i woke up yesterday--looked across at stu and thought how lucky i am to have finally met someone that i really actually like that much,have a nice house, and a nice secure job, it really doesnt get much better than that
today-however when i woke up when his alarm went off at 5:30 am, i was like--i dont want to go to work, i want to stay in bed forever-what a difference a day makes....lol

off to school, busy day-lotsa people annoying me(all teachers)-the kids were fabulous today, then off to hoppers for my hardest session of the week.... this week 5x4mins at effort
here is how it went(first time in a while i felt good before and thought id train well)
1.4km warm up (5:41 min/km)
966m 4:10min/km
3min rest with 90s shuffle
906 m 4:26min/km(but off track and very muddy and heavy-so time not important)
937m 4:15min/km(including an abrupt about face-which i dont do well...lol)
895m 4:31(off track/muddy/uphill and an incline-so time is ok)
932 4:16min/km
so inlcuding the shuffle about 8.5kms
and gee the 2 thirteen year old girls i used to be well ahead of stuck to me like glue-they respond soooooooooooooooooooo quickly to endurance work- hopefully i will see my improvement in next couple weeks but already getting stronger and fitter-yay me :)
and april is NEARLY

ho hum-stu got an invite for him and the boys-again- my name noticeably missing... i much prefer the way my family invite stu to everything-it does upset me a little (more than a little really)that i am deliberately excluded-apparently living with someone doesnt mean much in their books.... maybe im just over reacting as it is coming up to that cranky time, but i dont love it

...feeling heaps better

..definitely feel better today
took an extra rest day yesterday...(yep 3 for the week) how much do I SUCK!!!!!!!!!!!!!!!!! lol
not really- i REALLY felt like i needed it-i have just been soo soo tired this week

did heaps of hwk yesterday, and then went for a HILLY 11km(1 hour run)- we then took stu's kidlets to the Pancake parlour(yummm) and yes it was LOVELY....lol
i took one of stu's girls and she went extremely well-she just sat on my pace-no complaints(one of the quietest girls i have ever personally come across)

just listen carefully-hear that..NO- me neither that is the sound of silence- stu just took the boys home

we took the boys to the anzac service yesterday-which was very nice...and then stu cooked yummy yummy chicken tacos

hmmmmm

i think i need to find another word for tired as i WAAAAAAAY overuse. anyway, didnt run yesterday- to be honest the back was just too bad. It was so horrible in the morning i felt like i might cry(what a sooky la la) and someone was talking to me and i jsut wasnt taking it in...ive gone sorry Meg, im a bit vague and emailed her to tell her why and she said'yeah you kind of had that look about you :( anyway some panadol osteo for breakfast helped somewhat but it was the day from hell- very very TIRING that situation, i was absolutely exhausted when i got home

so today: at the gym by 7am for a 25 min weights circuit, school all day, trained the junior cross country boys(i ran at the bac) so had done 4.5kms before training- so training kinda sucked... 5x600@ 97-98s laps, couldnt manage 6 reps :( so ran about 9kms)

then ate the Lovely chicken soup stu cooked for me last night, being very good food wise(really struggling) but did have some wines last night

okey dokey
big few days-miss jo needs a nap//lol

..goodnes me

ggoodnes gracious me..i am sooooooooooooooo tired

up and out of the door by 6:10am and did a 25min circuit at the gym..then a full on day of teaching, then off to train with stu et co..... not sure how far i ran-wish i had remembered the garmin. either two girls ran exceptionally well or i didnt run so well...the legs were definitely heavy

then off to dinner with the lad for 'date night' not sure if i can even keep my eyes open..i think i need to go to bed zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz
oh yeah tonights session..7 min warm up, 4x5min reps(fast) with 3min walk/shuffle recovery 6 min cool down

first day back

no boys today-just a pd session
did very well on the detox today-although am kinda bloated and having pains in tummy today

the set this afternoon was TOUGH. i ran with stu's little tackers and took a couple of his faster kidlets on a 22 min run at 4:52 pace on quite uneven grass/dirt in places so working a little bit

then there was sets of 2 x100m stridethroughs, broken up with lunges then 2 more, then calf things, then 2 more, then big steps up...about 10 stride throughs altogether 800 cooldown, so all up 6.8kms
the legs were already heavy and yeah-they felt it today

then home for stu to cook me a lovely flathead fillet with zucchini,corn,boiled potato,capsicum and asparagus, presented beautifully as well..stu had a wone but not me, stu is now having a couple for lollies and seemed to DELIGHTED

..damn wagon

..that damn wagon didnt just go over a bump this weekend, it completely dumped me on the ground-face first...lol

yep my DETOX went well and truly to SH1TE... i absolutely was rubbish man!
i drank too much friday night.
then decide, in my INFINITE wisdom that race day should never be a detox day so had steak and chips for dinner(and um a COKE ZERO!!!!!)
THEN, well ive already gone craphouse on the weekend so had CHIPS again for lunch with ummm a steak sandwich(bit that sandwich wasnt fatty, it was actually pretty reasonable)

then drove to a party, only had ONE champers then when i got home had 3 WINES!!!!!!!!!!!!! OMG is there anyone worse at a detox than me(except maybe JRuns dumpling detox...lol)

school tomorrow...been doing hwk today..which i shouldve been doing. waaaaay earlier..and YES stu (the righteous ONE) has been NAGGING me for a week about it
GOT MY FOOD TOMORROW(oops caps lock) all ready for tomoz//IM BACK on baby!!!! even if i dont MAKE the weekends, midweek detox is still a good thing

oh yeah.. just over 9kms today in 53 mins...nice and slow, for nice and tired leggies.... my kms were the largest by 10kms for this week since the end of FEB!!! and included a 6km race... maybe im just soft...lol

looking forward to the next XCR in warrigul(OMG where???????)-as i co-coach the XC team at my school..everytime i ALSO run AV on the same day, it is a 1.5 hour drive to get to my venue...YAY f-ing YAY!!!!! suck it up miss jo :)