Operation Marshmallow to Muscle

5.50am: cardio session + abs
Session: 10 x 1 min hard efforts (1 min easy spin) bike intervals on wind trainer; 1min mountain climbers & squat thrusts with medicine balls; abs – 3 exercises x 3 sets; stretches
Time: 53.26min
AHR: 133; MHR: 221
Cals: 304

Operation Marshmallow to Muscle is officially underway. The soft squishy middle needs to go, or at least morph into something less soft and squishy. Muscles hopefully will be revealed.

So it’s goodbye…temporarily…to chocolate, magnum icecreams, sponge cake with jam and cream, and all the other tasty delights I have been…ahem…indulging in lately. Hey, it was Mother’s Day after all! But for the next 12 weeks, unless it’s on my nutrition plan it’s not part of my food consumption.

For the past few months I have enjoyed the luxury of not having to get up really early in the morning to exercise but instead I have been running at lunchtime or after work. Well, things are about to change…well not about to, they have! This morning I was up on my bike on the windtrainer at 5.50am doing a session of 40mins which included 10 x 1 min hard intervals. It’s been a while since I’ve been on my bike so yesterday afternoon I had to dust off the cobwebs and brush out the leaves that were caught up in the spokes. Mr CJ sprayed the bike with insect repellent so I didn’t experience any nasty creepy crawly surprises this morning.

Last night I prepared today’s lunch and cooked a couple of chicken breasts in preparation for tonight’s meal (chicken noodle soup). I diarised my exercise commitments for the week and then I breathed deeply. I can do this! I have a secret weapon for night times which are my downfall when it comes to snacking and when I tend to hover around the pantry and fridge. This secret weapon will be revealed all in good time.

This morning I weighed myself (gulp), took measurements (bigger gulp) and a ‘before’ photo (omigawd). However, these stats and the photo will remain private – a girl has to retain some mystery.

So the bike intervals were done – hot and sweaty work and 10 intervals seemed to take forever. This was followed by 1 minute of mountain climbers and then 1 minute of squat thrusts with the medicine ball. Can I just put it out there now that I hate mountain climbers with a passion. In fact, they are up there with burpees as things I don’t love at all. Anyway I started the mountain climbers at speed (stupid, stupid, stupid) and promptly died about 30 seconds in. How could it possibly be that only 30 secs have gone by? I did some more at a slightly slower pace. Still 20 secs to go. @#$%! Another one…or…two…or…three…done.quite.slowly…because I could hardly move at this stage! Ok, now let’s do some squat thrusts. Awesome! With a heavy medicine ball. Double awesome! Squat…now…what?! Stand up raising the heavy (did I mention this?) ball above my head. Do this for a minute. I cannot believe how out of practice and out of shape I am. Running certainly does not prepare one for this. Trust me on that.

Okay, now I can lie down. Thank goodness. Yes, yes, I know…it’s not rest time, its abs time. Three sets of three different abs exercises. I watch the video for each ab exercise intently and then try to mimic the action. Somehow I don’t think my efforts quite replicate Mish’s graceful actions but hey, it’s close (ok I look like a dying bug), and you know what, right now close enough is good enough.

Finally it’s time for stretches. Now this bit I like and I can feel the stretches doing me good. I confess I don’t do these stretches often enough so I will religiously do them as part of my program *cross my heart*. When the program says ’stretch’ I will stretch.

This afternoon I hit a brick wall figuratively speaking – yep, the dreaded mid-afternoon slump. I was almost face planting the keyboard. I’m blaming it on the early morning cardio session. I resorted to a caffeine kick (black coffee) as well as some afternoon tea (a designated, Mish-approved snack). Hopefully this is only a temporary state and I will soon get used to the early morning exercise sessions.

One day down; 83 days to go…

This morning’s breakfast – apple & ricotta toast

The promise of coffee for the caffeinista sistas!

7.49am: Gindy parkrun
Distance: 6km (inc 1km warm up)
Time: 31.49min
Pace: 5.15min/km
Cals: 350

Parkrun results:
49th across the line, 1st in age group
Time: 25.39min (this included stopping to tie up shoe laces)

Weather: 6*c, wind – calm; a chilly start but a gorgeous sunny morning

It seemed really strange driving to the start of parkrun this morning as I usually run down and then run home afterwards. But not today. Why? Well there is the Mothers Day Classic 10km tomorrow so I’m saving myself(!), and Gary was shouting the caffeinista sistas aka CJ and Ruth, a coffee for doing the marathon last month. Just quietly – that was the real reason I showed up for parkrun today!Thank you Gary!

It was a chilly start this morning but we soon warmed up on the 5km run – those tricky little hills just pop up when you least expect them! That first one up to the bridge can be particularly nasty – very short and sharp. Deek’s female Indigenous squad were marshalling today as they are running tomorrow. They are training to run New York marathon later this year, as we are!

Then it was off to Birrigai Cafe for a coffee that Gary promised us for running the Canberra marathon. Trust me it was a well earned coffee! And as a special treat, Ruth also had a choccie biscuit and I had a Jaffa slice – very delicious and totally negated any calories I may have earned today from the run! Oh well, the countdown is on – only 2 more sleeps and the challenge is on (deep breath CJ).

This afternoon I baked my first ever sponge so wasn’t sure how this would turn out. I used a recipe from the Cooks Companion – my Stephanie Alexander cooking bible. I remember my nana used to make a sponge using a recipe that didn’t have the usual plain or SR flour but instead used cornflour. This is what this recipe had – cornflour, custard powder, cream of tartar, carb soda, caster sugar and eggs. It baked perfectly and, apart from a tricky situation where it stuck to the wire rack while cooling, there were no dramas. It has now been sliced horizontally and sandwiched with strawberry jam and cream.

Tomorrow its Mothers Day. So why am I getting up early to run 10km? I’m still wondering that myself!

Blue skies & sunshine

7.09am session: long run
Distance: 25km (inc 5km parkrun)
Time: 2hr 27.46min (5km – 25.48min)
Pace: 5.54min/km
Cals: 1,468
Weather: (7am) – 3.5*c, wind – calm
(10am) – 12.9*c, wind – NNW, 6kph

Wow, it was a chilly start to the run this morning, requiring a spray jacket until I warmed up. I was grateful for the 7km warm up run before the parkrun because it was so painfully slow. However by the time the parkrun started, I had warmed up and had a much more comfortable run. Met up with Ruth before the start of parkrun and also chatted briefly to Gary.

I was pretty happy with my parkrun this morning. The plan was not to knock myself out but to run comfortably as I still had to get home. Last time I ran this course I did precisely that (ie knocked myself out and ran a PB) which made the trip home long and slow. So I paced myself well today and finished with plenty left in the legs to run another 13km home.

Ruth and I then ran part of Lake Ginninderra and the peninsular together before going our respective ways. It was nice to have company for 6km of the 13km run home. The rest of the run was uneventful and I felt fine. It was another beautiful day – blue skies and sunshine. I wonder how long this will last? Well, that’s our second last long run done before the big one, and next week’s long run really isn’t one – its only about 13km.

Met up with Ruth again a bit later for lunch at Kingston and Co. By then both of us were starving – my last meal was at 5am! It was crazy busy at the Mall – so many people obviously doing last minute Easter shopping. So it was nice to sit down, relax and enjoy a yummy meal and a great coffee. Mr B joined us a little later.

Stromlo Forest Park run

Today’s session: vets run @ Stromlo Forest Park
Distance: 8km (+1.2km warm up)
Time: 43.22min
Pace: 5.15min/km
Cals: 480
Start group: 28
Finish place: 59
Weather: (9.50am) 15.4*c, wind – N, 6kph

Some mornings are better spent staying in bed rather than getting up and getting ready for a run. Not any run, mind, but a monthly vets handicap run at Stromlo Forest Park. The venue alone should’ve been enough to put me off – I’m not a fan of grassy undulating tracks. Running 38km yesterday should’ve been enough of a reason to miss this morning’s run.

So why was I there this morning, having one of the worst runs of my running life? Stupidity? Madness? Insanity? Who knows? Catching up with other runners who I don’t see on a day-to-day basis – possibly. Maybe for the coffee and chat afterwards at the Yarralumla Nursery cafe – probably! The things I do for coffee!

Anyway back to that god-awful run. It was not pretty. The first kilometre was the hardest and I really seriously doubted that I would make the distance. However I know from experience that the first kilometre can be pretty awful and things will improve. Today, marginally. Everyone else seemed to be running well, which is why many runners were passing me and I was passing very few others, at least initially.

To sum up my run today – that’s 43.22min I’m not going to get back! Happy to finish. Even happier to go and have coffee with Ruth, Margaret & Ewen. Makes it all worthwhile really.

Charley horse

Last night I experienced an excruciating Charley Horse in my calf.

“A what?” you may well ask.

A Charley Horse is a term for a leg cramp that usually occurs when you’re sleeping. Apparently.

This was news to me too. Can’t say that I’d heard of this term before.

According to phrases.org.uk it’s a North American phrase that originated from baseball to describe a leg cramp. Apparently it’s a term that appears to be confined to North America and is not used or heard of in other English-speaking countries.

Enough of the trivia. There is nothing trivial about the pain you experience when woken by a calf cramping in the early hours of the morning. It would have to rate as one of the worst ways to be woken from sleep. Then I spent the next hour trying not to stretch my leg again, which seems to set off further cramping.

So why the cramping? Maybe I’m not drinking enough water? So I am consciously increasing my intake today. Lets hope this makes a difference.

Caught up with Ruth, Margaret, Ewen & Norma for coffee this morning at Birrigai Cafe down by Lake Ginninderra, the post-parkrun venue for coffee and brekkie. Janene also dropped by to say hi as well.

Full stop

Session: long run inc 5km parkrun (7.04am)

Distance: 26km
Time: 2hr 29.25min (24.03min for 5km)
Pace: 5.44min/km
Cals: 1,508
Weather: 11.5*c, wind – N, 6kph (7.04am)
20.6*c, wind – NW, 6kph (10.30am)

Today’s highlights:
Bumping into Ruth on the way to parkrun
Chatting to Gary, Margaret, Jenni & Roger A at parkrun
Parkrun PB
Chatting to Roger P on the way home
Chatting with Louy at Kingston & Co post-run

Sleeps to marathon: 36

Another early rising so I could have something to eat well before leaving home for this morning’s long run. I’m feeling a bit like the hamster on the wheel at the moment – always running but going nowhere fast.

The first 7km of the run took me down to the lake and to the start of parkrun. Bumped into Ruth, who was doing her long run before leaving for a weekend in Wollongong, so we had a bit of a natter before heading on our respective ways. This part of the run wasn’t particularly great so was glad to stop at the parkrun site for a breather. Caught up with Gary, Margaret and Jenni before the start.

The 5km run went well. The plan was to run it comfortably, remembering that I still had 14km to run home after parkrun. But the best laid plans…..yep, you get the picture! So I ended up doing a 32sec PB on this course, finishing the 5km in 24.03min, not that I knew this at the time. Another pleasant chat after the run then it was time to head home.

The last 14km felt like it was never going to end. I was tired, very tired. Chatted briefly with Roger P who was cycling around the lake. I have to say I was eyeing off his bike and wondering how I could hijack it to get me home. Still I continued on my way, concentrating on putting one foot in front of the other, until finally, at last, 26km ticked over on the Garmin.

That’s it – 26km today; 92km for the week. Full stop.

At this stage I’ve completed 12km of my long run. (Photo credit: Gary Bowen)

Before, during & after

Session: long run

Distance: 35km
Time: 3hr 47.01min
Pace: 6.29min/km
Cals: 2,048

Before
5am: really? The alarm? Already? Sheesh, where did the night go? It hasn’t helped that the neighbour has pulled an all-nighter i.e. have all his mates around for band practice and karaoke. I think they’re just leaving now. Breakfast of toasted bun topped with ricotta and berries, and a much-needed black coffee. I can hear the wind outside – it sounds blustery.

Check to make sure the bag is packed for the post-run recovery (towels to dry off after standing in the water, electrolyte drink, potato chips (carbs & salt)) and put in the car. Mr N will collect us after the run and deliver us to a cafe somewhere for that much-anticipated post-run coffee

During
6.50am: leave home for the run down to Acton Ferry Terminal. Slight miscalculation with distance – 12km, not the 10km I thought it was. Meet up with Ruth and then we started the West Basin run. It was great running with company and we solved the problems of the world, reminisced about times and runs past and generally just enjoyed a good old natter as we made our way around the lake. IMHO aches and pains never feel half as bad when shared with company.

Ruth still had 5km to do to make 32km (my run from home meant that I was 3km ahead on totals) and so once we reached Acton Ferry Terminal once again, a decision was made to run an additional 2.5km toward the Carillion and then return, to make the distance. The run out toward the Carillion was hard – a strong, blustery headwind made any sort of conversation difficult. It was a case of head down and grind out those couple of kms before turning and heading back. The return trip was far more pleasant and soon we were back at Acton Ferry Terminal where the lovely Liz was waiting for us so we could head over to Urban Food for a much-needed coffee.

After
EXCEPT I never got to have my coffee! Mr N had come down to pick us up but by the time he got there he was told that there was a 20min wait for coffee. He didn’t want to wait that long. In the meantime our coffees had eventually arrived (about 20min after ordering) and because I had also bought a can of Diet Coke, I graciously gave him my coffee. Yes, I know, very noble of me

Later, after a shower and fresh change of clothes, Ruth and I headed off to watch Mr B in the Olympic distance tri as well as collect our numbers for tomorrow’s Women’s & Girls’ fun run. It was great to catch up with Charlie who I hadn’t seen in such a long time. It was not so great getting absolutely soaked in the spray from the Captain Cook jet on our way to collect our numbers. It was great to see Mr B do so well in his event. It was not so great freezing in the cold windy weather.

Tonight sons #1 & #2 are coming over for dinner and we are having lamb roast and veggies (pumpkin, potatoes, eggplant, zucchini, capsicum, onion and garlic), with lemon cheesecake for dessert.

“It hurts up to a point and then it doesn’t get any worse,” – Ann Trason

An early start

To fit in a 14km run before work means that I have to be up and out the door by 5.30am – no mean feat. So there I was all bleary eyed and non-bushy tailed at 5am making my morning heart starter aka coffee.

And believe it or not, I was out the door at 5.30am, feeling a little more alert than I did 30 minutes previously thanks to the rejuvenating powers of caffeine!  What I hadn’t noticed was how dark it’s getting early in the mornings – its been happening ever so gradually. So there I was running in the dark, with only the street lights to guide me for the first few kilometres before I headed onto the cycle path. Even then it wasn’t that light so had to be very careful of my footing – the potential for a CJ was very high.

Running through the underpass was an eerie experience – it’s the first time I’ve ever felt really claustrophobic. It’s a long and narrow underpass and this morning it was pitch black so I had no idea what I was running over or through and had to take my chances. It was also warm in there and it felt like the sides were closing in on me – a very uncomfortable experience and I was glad to come out the other side.

Otherwise it was an uneventful run. I felt the benefits from taking a break from running yesterday and going for a swim instead.  Tomorrow morning it’s a 13km run before work so another early start.

“One day you will wake up & there won’t be any more time to do the things you’ve always wanted. Do it now.”― Paulo Coelho

Happy days

Some days I wish I could bottle the joy, excitement and the pure happiness of the day so that when things aren’t going so great I can release the stopper and relive those same emotions. Today was one of those days.

Mind you, I had no idea that that was how today was going to pan out, when I woke this morning. However, the fact that I could get out of bed and not have to shuffle hunched over to the bathroom should have been an indication of good things to come! My back was behaving itself, after yesterday’s run. Woot!

Later in the morning I went to Flight Centre to try to work out our planned holiday to the States in November. I had tried sorting out the flights myself yesterday but found it very confusing and it would have ended up being a lot more expensive. So now flights are locked in and paid for – to New York, Las Vegas, San Francisco, Los Angeles and Hawaii. Excitement plus!

Met Ruth for coffee at our favourite coffee place and for a chit chat – two of our favourite past-times!

And then received a phone call when I got home to find out that I am now a great aunt. My gorgeous niece Jess had a baby girl this morning. She was due next week so only a week early. Everything went to plan and both Jess and Lily are doing well. So now to do my great aunt duty and go and buy lots of baby gifts – I get the fun part!

Finally I went for a 14km run. I had been putting this off for as long as possible but eventually it was crunch time – suck it up and get out there. And surprisingly it was a really good run. Given that yesterday’s 6km was pretty bloody awful, having a good run was a bonus and just what I needed. It was very humid when I started the run and then the rain started in the last few kilometers – not that I minded, it was refreshing.

So it was a great day today. I wish all days could be like this but then again, if they were, then we probably wouldn’t appreciate these special days as much as we do, when they happen.

“What day is it?” It’s today,” squeaked Piglet. My favorite day,” said Pooh.” ― A.A. Milne

 

The sounds of silence

Someone (who, me?!) forgot to turn off their iPod after yesterday’s lung buster tempo run and so when I went to turn it on this morning before starting my long run, it was as flat as.

Hmmm, what to do?

Initially wimpy CJ wanted to put off the long run until tomorrow when she would have a fully charged iPod, but after a few moments hesitation, Ironman CJ decided she would suck it up and run without music…..30.long.kilometres.without.music.

Note to self: check the iPod the night before a long run.

So I was stuck with only my own thoughts for 30km or 2 hour 54 minutes. Early on in the run it was fine – I enjoyed my surroundings, listening to the sounds of nature but as the kilometres wore on, my thoughts were more of the nature of: this is long, how much further, are we there yet, !@#$%^&*, I’m hot and tired, etc etc. I really needed an off switch or music to distract myself.

But all things do come to an end, thank god. I must admit I was focusing on the banana smoothie I was having once I got back home….if I got back home. Seriously, this long distance stuff is bloody hard work. And it’s not getting any easier. The last 2 kilometres were ugly – some stopping and starting, ostensibly to have a drink, but in reality just to stop running.

Quite possibly doing a tempo run the day before wasn’t helping my case, or my legs, at this point.

Note to self: make sure it’s an easy run or rest day before my next long run.

That banana smoothie was divine. And so was the chicken, bacon, avocado, lettuce and tomato burger I had at Grill’d, followed by coffee at Kingston and Co. And the company wasn’t bad either – Ruth and Mr B!

And…drum roll…my new training diary (aka the LJ diary) arrived in the post today. I love it – its full of tips, motivational sayings, check lists, etc. Its perfect.:)

“Your desire to change must be greater than your desire to stay the same.” – Unknown