Today was really tough race! I'm not going to add it as a race report because hardly anyone turned up! I ran the whole way all on my little lonesome!!!!!! The weather was horrible and there was terrible head and cross wind (half the time I felt like I was running on a sideways angle) and there were a few decent long hills to climb, especially over the last 1.5km's!

My heart rate average was 160bpm (max is 170) so it was a great wake up for the body and I really enjoyed getting out and racing hard!

My time wasn't at all flash but I really didn't expect it to be on that course. The next few weeks is all about putting the km's in my legs and getting back into race mode! 8km-33:15.

My main aim at the moment is the Canberra Marathon in April 2009, where I aim to go under 3 hours, so I have plenty of time to whip myself into shape!!!!

Now it's time to go and snack on a few squares of chocolate! Yummmmm.

Hope everyone had a great week of running!!!!

Day off today!!!!!

I've started to feel a few little niggles in the arch of my feet and my knee so I bought myself a new pair of runners and they feel wonderful!! Nike Structure Triax. Brilliant runners!

Nothing more to really say when I haven't gone for a run!

Looking forward to the weekend and racing!!

3 km warm up

2 x 3km @ threshold 30 sec rest in between

4 x 1 minute efforts flat out/ 1 minute rest in between

1.5km @ threshold

6.5km @ marathon pace with a few hill efforts & fartlarks

1 km approx cool down


I'm really lacking in 'race' fitness so today was a hard hit out.

I ran the 3km efforts @ 3:45-4 km pace but it was terribly windy today making that quite tough to do. Living by the beach is brilliant but on cold, windy or rainy days there aren't many places to hide! I didn't dare wear my heart rate monitor! It would have probably told me I was about to die!!

I find 1 minute efforts flat out really bring back my speedy legs very quickly so I threw in four of those as I made my way to my 1.5km course.

Did the 1.5km @ 3:45k pace with the last 300m @ 3:30k pace. Felt tired after the 3km & 1 minute efforts so I'm quite happy I held that pace.

I like to try and run hard when I'm feeling fatigued so the last half of a half marathon or marathon isn't such a shock mentally.

I must work on my arms & stomach far more. Both felt a little tiny bit fatigued at the 15km mark.

It was tough and it hurt rather a lot but if I do a few more runs like that, with a few races thrown into the mix, it shouldn't take me long to get back into form.

Easy day tomorrow then the 8km race on Saturday!

Thanks for the comments! I'm suprised there aren't other Australian's on here! I'm actually English and still have an English accent, but I've been here long enough to call myself an 'Aussie'! 

Today was an 'effort' day! Love efforts! Did a 3km effort trying to sit on or below 4min km pace. Doesn't sound like a great challenge but the surface was very sandy and it was sooo windy (and I was feeling a little weary after yesterday)!!!! Actually, I ran at Braeside Park where Phar Lap was once trained! It is such a great area! Like being in the 'bush' although it's right near the city. There are even cows and rabbits around just to give that extra bit of atmosphere!! 

Tomorrow I'm going to try for 20-25km with 3 x 4min km pace efforts thrown in the middle. I did a 30km with the 3 efforts a month ago and did it with ease... but then caught a terrible cold and took two weeks off. So back to square one again!!!

 
I must say it's great having somewhere to write all of this, even if I do waffle at times!!!! Brilliant website!!

Well, today wasn't the best for the legs so I just cruised a nice and easy 30km! Not really a lot to say about that! My hard, x2 maniac runs up a steep hill to find out my max heart rate (new Garmin Forerunner 405 being the cause of that) may have been the cause of the log like legs.

But it was nice just to run at an easy pace for a change!

I'm going to try and race on Saturday. My first in AGES so it will just be an 8km dash.
 

It was a bit of a nasty day today so I just did 10km (I'm from Australia so I'm afraid I have to use km's.. sorry!!) I just bought a new watch so I haven't tested my max heart rate for ages so today was the day. Two sets of long steps like a crazy person then two sets of two steep hills were my testing ground. Felt like I was going to be sick at the top so I'm pretty sure I pushed myself hard enough. Fun stuff!! 170 bpm. 

 
I then threw in a few 3:40 km pace efforts just to keep the legs rolling over.

I might try and compete in the Melbourne marathon in October. It won't be a fast time but I really need to get the races under my belt. I'll just keep churning out the km's/miles and let the body decide 3 weeks out from the race...

Today was great!!! I just sat on a nice fast pace and ran! I love days like this! I run along a beach track so I don't have to worry about stopping for traffic, people or driveways so I can go hard and fast without colliding with anything!!!!  It really felt more like I was running in the threshold miles zone, but to be on the safe side I'll call them marathon miles! Let's not get too excited!!

I have to add: I can't wait for summer! I'm running with long legs, shorts, two tops and a vest, sunglasses, cap, plus gloves, iPod, heart rate band and watch! Takes me half an hour just to get dressed AND that's a whole load of washing right there!!!