Archive | November, 2012

Sideshow alley shenanigans

30 Nov
30 Nov 2012_Singapore

30 Nov 2012_Singapore

It was the departmental Christmas lunch today and the theme was “sideshow alley.” Most people used the opportunity to go in fancy dress and it was a lot of fun. There was a huge jumping castle and dodgem cars and roving entertainment in the form of clowns, and carnival music in the background. There were mini show bags on everyone’s seats though the contents contained enough sugar to have you wired for days!

They catered well for those with dietary restrictions but unfortunately I had to leave before they brought out dessert :(. Never mind, I got some chocolate with my coffee at the hairdressers! Getting back to lunch, there was antipasti to start with, followed by roast pork, turkey, risotto, mediterranean vegetable bake, plus an assortment of cooked vegetable sides as well as salads. I can’t comment on the desserts because I didn’t have the opportunity to have any.

This morning I did a 1.8km swim session in a relatively quiet pool. I have to admit that it was very pleasant after a hot night. The session consisted of a 300m warm up, then 3 x 200m moderate pace, 3 x 200m at a slightly harder pace, and 3 x 100m kick.

Tomorrow: the plan is to do hill repeats on the bike in the morning, before it gets too hot, before catching up with friends to celebrate Ewen reaching the awesome milestone of running every day for 365 days. How’s that for consistency! 🙂

“Run like you stole something.” – Farrow, Daniel


The heat is on

29 Nov

29 Nov 2012_Luna park entrance, St Kilda

It was hot sweaty work doing my bike session this afternoon. It involved increasing intensity and resistance every 5 minutes for 20 minutes, then the next 2 minutes were at a high resistance and low RPM, followed by an 8 minute cool down. Not exactly what you want to be doing when its 30+ degree celsius outside. It would have been so easy to skip the session tonight but it got done. 🙂

This morning it was another weights session in a very quiet gym. Maybe everyone has started holidays early this year?!!

Tomorrow its forecast to be 36 degrees celsius so another hot day. It’s the departmental Xmas party lunch tomorrow and the theme is Sideshow Alley. Our team is going as the ‘Sitting Ducks’ (ie target practice) which pretty much describes how we feel in the current environment! However I will be leaving early as I have a hairdressers appointment – yay!

Tomorrow: the plan is to do a swim session of 1.8km. I may appreciate this session if it doesn’t cool down overnight.

“Genius is 1% inspiration and 99% perspiration.” ~Thomas Edison

A funny thing happened on the way to my run

28 Nov

28 Nov 2012_Boardwalk, Merimbula

Well actually it wasn’t funny but it made for a good title 🙂 While waiting outside at lunchtime for my Garmin to find a satellite before starting my run session I was asked by a passerby about my Ironman tattoo (on my back shoulder blade). It seems he is also a triathlete and had not that long ago come back from Hawaii where he had competed for the second time. So we had a good old chat about triathlons, and Ironman, and Forster (where I did my Ironman event 8 years ago) and Port Macquarie. He is off to Busselton to compete, though I’m not sure whether it’s the Ironman which is in December, or the half Ironman which is in May next year.

It was such a random conversation in the middle of the day while I was waiting to start my run 🙂

Today’s run was 7km including 2 x 5min efforts (5min RI) and a 10min warm up and cool down. It was a pleasant run (when I wasn’t running a 5min effort!) and not too hot. However I think tomorrow afternoon is going to be a very different story.

This morning I swam 1.5km which included a 300m warm up; 3 x 100 (50 easy; 50 moderate); 12 x 50: 4 x (#1 easy, #2 moderate, #3 fast); 3 x 100 hard.

Tomorrow: the plan is to do a weights session in the morning and the bike intervals session that I was meant to do yesterday but put off until tomorrow. Somehow I think I’m going to regret that decision!

“Change your thoughts and change your world.” – Norman Vincent Peale


Tuesday thunderstorms

27 Nov

27 Nov 2012_part of Cow Parade, Perth Airport

It was a great gym session this morning. I put the effort in, increased weights and worked hard on each exercise so that when I left the gym I was hot and sweaty. The fact that it was also quite humid this morning might have also contributed 🙂

Caught up with a friend for lunch at Two Before Ten cafe which helped break up the work day 🙂

As the day wore on the clouds came over until it was looking very black and threatening this afternoon and then the deluge came.When I left work, the drains around town were like little raging rivers and footpaths were under huge puddles of water, resembling mini lakes. Even with an umbrella I still managed to get quite wet walking to my car. There was also thunder and lightning. There is a severe thunderstorm warning of damaging wind, large hailstones and heavy rainfall for tonight. For now though, the rain has stopped, there is no wind, all is calm and still…and humid.

I made the executive decision to move my bike session to Thursday afternoon so I’m enjoying the evening off.

Tomorrow: the plan is to swim in the morning and then hopefully run at lunchtime, weather permitting.

“Will power is but the unflinching purpose to carry the task you set for yourself to fulfillment.” ― George S. Clason, The Richest Man in Babylon

Monday….not fun day

26 Nov

Any morning, and particularly a Monday morning, is not off to a great start if you have to attend a data modelling meeting first thing. Well, not unless you are a data modelling person, which I’m not! Discussing the complexities and intricacies of data does not float my boat.

And the day really didn’t get much better. Fortunately I had been for a swim (1.4km) before breakfast because there really wasn’t any time after that to do any form of exercise.

It was a good swim. I do believe I am starting to enjoy swimming laps – I really can’t believe I even thought that, let alone put it down in words 🙂

Tomorrow: the plan is to go to the gym for a weights session before work and a bike intervals session after work. And lunch with a friend – so I do have something to look forward to!

“Run slowly, run daily, drink moderately and don’t eat like a pig.” – Dr Ernest van Aaken, German cardiologist who treated patients with anxiety and circulatory problems with slow running

And on the 7th day…..

25 Nov

….I rested! I know that wasn’t the plan but after a late night and early start (and 4 hours of sleep) I thought that a rest day was probably in order.

I was up early (damn that alarm clock!) so I could get to the vets run at Mt Ainslie on time to fulfil my volunteering duties. I had asked, during the week, for a sitting down job and so I was on the registration/results table. It was a very warm morning and sitting out in the sun for a couple of hours wasn’t helping the cause. Once the last runner had come in and was duly recorded I was on my way home, but only to get ready for the next task of the day – fruit and vegie shopping at the Mall.

We had just got inside the Mall when the evacuation announcement was made and so we all had to file outside and wait until given the okay to re-enter. By this time I was about ready to kill for a coffee 🙂

This afternoon I had a lovely coffee at Ruth’s place – I wanted to try a Nespresso pod coffee given that Christmas is not too far away and I am searching for gift ideas for He-who-is-impossible-to-buy-for.

Tomorrow: the plan is (after a good night’s sleep) to swim in the morning before work.

“TTFN Ta Ta For Now!” ― A.A. Milne

Not a good look

24 Nov

Seen when I was out running this afternoon: a woman, on a bike, no helmet, wearing thongs (flip flops) and with a cigarette hanging out of her mouth. Not a good look.

Went for an hour run at lunchtime and managed 10.5km in that time. It was steadily warming up so I’m glad I didn’t leave it much later. It was a slow and steady run today – no intervals, no need to go any faster than what I was running.

Tonight it is party time!

Tomorrow: the plan is that I am a volunteer at tomorrow’s vets run so an early start for me as I have to be there at 7.30am 😦

Later in the day I’ll go for a swim….maybe….depending on how I feel.

“People say nothing is impossible, but I do nothing every day.” ― A.A. Milne, Winnie-the-Pooh

Going naked…

23 Nov

…Mexican style. Tonight I went naked – that is, I had a naked burrito from Mad Mex for dinner  🙂

What is a naked burrito, you might ask? It’s the filling without the tortilla wrap – so it was black beans, brown rice, slow cooked shredded beef, a mix of tomato, onion, coriander, lettuce, cheese and topped with a spicy tomato salsa – deliciosa!

According to the website,  Mad Mex serves gourmet Baja style Mexican food that’s fresh, healthy and delicious. Their gourmet burritos and tacos are made to order using only the freshest produce flavorful

Brahman the Barman, Margaret River

and authentic slow roasted and grilled meats.

The naked burrito was actually really tasty  and not your usual fried or greasy fast food and it was also surprisingly filling.

Next time though I might skip the sour cream and cheese 😉

This morning I did a swim session – 1.4km which included 3 x 300m sets (the first was a warm up), followed by 4 x 100m kick (with fins and board), and a 100m cool down. I had also planned on running at lunchtime but instead got a better offer – a coffee with Mr N! How could I resist?!

Tomorrow: the plan is to run in the early afternoon and then it will be time to glam up as its party, party, party tomorrow night for a friend’s 50th birthday 🙂

“Remember that happiness is a way of travel, not a destination.” – Roy Goodman


More of the same

22 Nov

A mostly unremarkable day except I did have lunch with best buddy Ruth, so at least I had something to look forward to. Otherwise it was just another weights session at the gym this morning and then a short intervals session on the bike after work.  This involved 10 x 20 sec sprints followed by 1:40 min easy spin after each sprint. Sounds easy until you do it and then those sprints begin to hurt! 20 seconds may not sound long but when you’re sprinting it seems to take forever!

Tomorrow: the plan is another swim session and a run at lunchtime. 🙂

“Training is a case of stress management. Stress and rest, stress and rest.” – Brooks Johnson, head coach of the 1984 Olympic women’s track and field team

The warm up

21 Nov

The swim warm up is always a struggle. After the first 50m, which always feels good, the next 250m is just plain hard work. I have to keep telling myself that it will get better and it does. Once I get into the main set I’m fine – but oh the hard work to get to that point.

So as you may have guessed I was back in the pool this morning for my second session for the week. Two down, two to go.

This morning the session was a lot of 50m sets, intensity increasing with each 6 x 50m set. It was a short but hard session and without the warm up it would’ve been a lot harder.

At lunchtime I went for a short run. Again it was a hard and slow warm up until I got into a groove with my running. Normally it takes me a couple of kms of running until I feel good, which is a problem if its a short session! Today the session included 7 x 200m hard with 200m easy running. At lot of this was done running into a headwind just to make it more difficult! 🙂 and it was very warm by the time I finished.

Tomorrow: the plan is to do my second weights session for the week and a bike intervals session on the wind trainer. And lunch with Ruth 🙂

“Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.” – Christian D Larson