monthly update-october

..my bossy bossy coach wants me to do this


kms running racing water run total

106.2 1.4 24.5 132.1

YTD

1487 (way way more than last year)

injuries/excuses
no injuries- back pretty good(note small amount of water running)-
sick for last 2 weeks oct and a couple of days early on
lots of work commitments
increase in speed work means decrease in kms-quality rather than quantity

events
raced my first AV(very badly)

-a lot of pilates significantly helping back

a couple of bad days but also ran some slow stuff without taping my back

..obviously stu is from another universe

ok...so either stu or i are from a different univers than the rest of this planet
..please please clarify for me
i wont say who said what..cos i want it to be impartial

one of the royal 'we'
'commented that if you dont give anything to the trick or treaters, then they may well egg your house'
other half of we responded with
..i have never heard of people egging a place for not giving treats -you just say no

who is the weirdo in this conversation??????
a) have you heard of the potential egging(toilet papering) of a place on halloween if no treats are handed out.... or
b) if you say no to a treat that is just the end of it

anyway-i leave it to other less biased than me to make the call
..ps no running-friday is REST day and i am racing tomoz 800,400 and maybe jo a 3km and possibly a relay

..oooh oooh oooh..im trying to contain my excitement but it is VERY hard..... im almost)(ok maybe NOT quite almost) like a normal person with my back.... but well pain is minimal and when i have it -its mainly after speed and only for a half day to a day-YOU cant even begin to imagine how cool that is :) :) :) itsonly when i have less pain i realise just how bad it was... you ttend to just accept it when it is happening nd i had accepted it a s apermanent part of my life!

..shhhhh im only saying this quietly..but i am very very confident that i WILL play squash again...not this year of course
..i did speed work tonight(and REAL speed ework..i was running way fast for me) and was only a little bit sore!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

so the set....
last time was 12 x15s at about 24-25s so set today was 4x150m@ faster than 25s 4x12ish.,4x100

actual-and i worked WAY hard..legs were starting to buckle in the last 2 100;s
here are the times and min/kms(but remember whilst it is fast for me-it is not for long and not fast for most!!!!)
150s
23.2 (2:35min/km)
22.9 (2:32min/km)
22.6 (2:31min/km)
22.7 (2:31min/km)

120(ish-not quite sure)
19-19.2
didnt time
18.6
19.2ish

100s(standing start)
16.9 (2:49min/km)
17.2 (2:52)
17.1 (2:51)
16.6 (2:46)

pretty happy with those 100sfrom a standing start..BUT there was a massive tail wind

-interesting(probs only to me...lol is that my min/km rating is faster in the 150 than the 100(not surprising though!) as i am a very slow starter and it takes me a while to get to full pace
..i was absolutely tootling along today-again i put the disclaimer-for me :)

very happy gal- sickeningly happy really
great job-great bf-great house- back playing nicely..... if i could just get......a little weight loss and my sister coming home and then my life would be perfect... uh oh..... is this the calm before the storm........ hehe

..pilates pilates pilates

...so a busy busy day at work :)
but finally starting to feel a teensy bit better-still coughing but NOT as bad(sore throat)
..so training the boys after school today...three laps warm up with them-then 4 of them did some fartlek stuff, then i had two running 5x300m fast with 4 min recovery there recovery was as long as it took me to run 2laps plus 100m(so it was about 4mins) so i ended up running
a bit more than 5kms before pilates
..then at pilates..

err i do my hardest thing first which is standing on this ledgy thing and then stepping back nd lowering a lunge so your leg is 90 deg to the bench..and then back leg a little bit supported by the equipment so you dont take all the weight..
well today i was REALLY struggling couldnt do it ont he left so thought-ill start on the right leg...could only do a couple at a time before i had to shake it out--the burn was crazy...eventually i said to katrina...gee i really suck at these today(thought maybe it was bc i had run already)..she came over and started laughing...OMG you havent got this bar in it-no wonder its so hard-you not getting much support fromt he back thing..
anyway my legs were still a bit shaky for the rest of the session..tired tired

then home..and a nice surprise-stu didnt have to go to a meeting so i got fish and chips and we got to eat on the floor..yummy

lol at ems comment yesterday- i wasnt having a dig at your comment about 5:30s sweets! just that(and we used to do our longer runs together) i still quite enjoy the 5:30's :) ..ps i almost puke at my 800 races-and its not even that fast!!!!!!!!!!!!!!!!!!!!

speaking of NOT fast and wanting to puke....hows that for a SEGWAY huh?huh? nudge nudge
-still got a stupid cough-still prone to coughing fits ..but am feeling better than i have in a week

plan 4x200@45s 2min recov 2x400@91s 1x600@2:17 3min recov 2x400@91s 2mins 4x200@45

actual(including min/kms)

200's 40(3:20) 43 (3:35) 41(3:25) 43(3:35)
400s 90(3:45) 89 (3:42) legs already tired-uh oh
600 2:18(3:50) OMG too tough
400 89(3:42) 88(3:40) feeling LOUUUUUUUSY
200s 43(3:35) 42(3:30) 41 (3:25) 37(3;05) was allowed to go faster in the last one

the set is about pacing-and im genereally sticking to what im told-even when people m running with run off

..so whilst i found it pretty tough- havng a cold probs doesnt help-AND the horrible wind down the back straight(noticeable in the 4 and 6) was not very pleasant

then out to dinner with my bf(who has been a bit grumpy last couple days...maybe ill smack him one ...lol.. better play nice or hell make me run ONE MILLION kilometres next week..ahhhhh i kill myself with my crap jokes...am laughing now ..ciao ciao

..flying solo

..the lad is at a meeting tonight so im flying solo---- ooh oooh ooh and i even cooked..jojo pats self on the head-and it was well and truly edible....yeppers... atlantic salmon...oven potato chips(cut by me so very healthy) and a delish salad

..anyway i wasnt sure about running tonight as i kinda reckon a night or two off may be needed to get rid of this damn cold....wake up feeling completely horrid this morn - unfortunately my coac did not agree with me and i felt kinda compelled to run..
he wanted 30 - 40 mins and if possible speed it up for 10mins... anyway..even though i didnt feel like it- i got out ran for 5- unlike em, i actually quite enjoy the 5:30 easy pace, hen i amped it up to 4.45min/km for 10mins...then back to 5:20-5:30pace for relax time..... the run itself was fine except for when i started getting serious pains in my belly.... after i finished the slightly faster work-i had to crawl into a tree/bush thing so i could poo-omg it was terrible-but i really had no choice!!!! and in point cook..good grief charlie brown.... at least when i have to do that at the you yangs a) no one is around b) i have toilet paper on me :( leaves arent much chop... LOL

anyway pleased with myself i guess-then an absolute coughing fit(of course)

..lol..at the to-ing and fro-ing between 'ewen' and 'wannabecoach' in the comments yesterday... stu asked me why they wanted a 1500m race between us rather than shorter or longer(well i think thats cos ewen prefers longer 3km and i prefer shorter 800...and we both run at approx same pace for 1500(well not yet) i still need some races -my first 15 is likely to be about 5:55-im all up for it of course...on top of our races over the 4,8,15,3 :) 'bring it!'

anyway...still got an absolutely horrible cold-hacking and spluttering all over the place
..last night was aths presentation for my school night then stu and i went to the canary club-the grumpy old man didnt like it.... lol... then this morning, decided not to run..but then stu told me predicted temp so i forced myself to the youyangs where i got a teensy bit lost...62mins running

then stus eldest came over this arvo-then my bros for din dins

i wish i could get rid of this annoying cough!!!!!!!!!!!!!!!!!!!!