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