Tuesday, November 9, 2010

Self diagnosed injury and yoga


Once again with the increase in my running I have the dreaded lateral knee pain and hip pain on the right hand side. I am considering biting the bullet and going and getting a biomechanic/gait assessment done as this will impact on my preparation for my first marathon in 4 months time.


In the meantime I am going to try taping the leg as I figure that from the symptoms I have it is a case of iliotibial band syndrome. I attribute it to the increase in training miles and the fact that I probably have weak glutes/core and so am over pronating as I run to make up for the muscle imbalance. Will need to work on this in the gym. I am getting pain in the Vastus Lateralus towards the end of the long run as well. Am going to strap the knee tonight by running tape from iliac spine down to the lateral knee and see if this provides relief. Really hope it does as Thames half marathon is only a few days away.


I have also found out that I am really really inflexible so have taken up trying to do some yoga each day. Just trying the cobblers pose last night had my inner thigh so sore and my knees no where near touching the ground...not sure if this is going t0 help with running but figure more flexibility can't hurt. Will be interested to hear if any other runners have tried increasing flexibility and whether this had any benefit.


Sunday, November 7, 2010

Quince, coconut and white chocolate dessert


One of my major downfalls is that I have a bad sweet tooth. Which tends to undo a lot of the good work I do in the gym. I haven't really tried to get it under control yet because I just enjoy dessert too much.


This weekend I at least gave a passing nod to being healthy by not using processed sugar (white sugar) in my latest "play" in the kitchen ( I know ...its merely a technicality).


So last night I busted out this wee creation. It was a biscuit crumble with a firm quince jelly and a coconut, vanilla and white chocolate custard served with strawberries and grated chocolate. The tartness of the quince and the creamy smoothness of the set custard really worked well together. The Quinces were just blended and had gelatine added to them and the custard was made with coconut cream instead of milk which gave it a delicious flavour. I added a little bit of gletaine to the custard as well to help it set and then just layered it over crumbled biscuits and shredded coconut witha drizzle of honey and placed in fridge.


on the downside...it means I have to smash it that little bit harder today n the gym. But this time I almost think it was wortth it

Saturday, November 6, 2010

15kms of fun

Yesterday (Saturday) was a lazy lazy day where i ate bad food choices ( lots of bread) and did no exercise at all. SO I was feeling really gross today. Everyone else was going to a first birthday party and I had the choice of continuing to water blast my deck or heading out into a cloudless day and smashing out some kms.

Obviously I chose the latter and busted out a quick ( well not so quick) 15km loop. Was great to be out in the sunshine but I didn't take hydration with me so was pretty fatigued by the time i got in the door.

Ran round in 1hr 19 so it was a cruisy pace but its the longest run I have done in a while and with the Thames half marathon in 7 days it was nice to get a longer run in.

This week will be continuing to work through my gym programme for definition of upper body and doing distance running at night in prep for Thames. I have to say it again...I love summer

Wednesday, November 3, 2010

Summer Running and training

I love Summer. Although its not technically summer yet I am loving being able to go running at night without 3 layers and hi vis gear. Just a singlet, shorts and running shoes and out onto the roads...with the warm sun at my back. Bliss.

This week has seen me ramp up the training. I have been given a new programme at the gym and so this week I have been doing running at night and gym work outs in my lunch break from work. I love the feeling I get when I smash out a work pout during the day. Gives me energy for the afternoon. Back down today for a leg and core work out then will be hitting 10kms after work to keep up the preparation for the Marathon on 05/03/2011.

Also have a half marathon next weekend in Thames. Not feeling uber prepared for that but will be nice to go for a jog and won't be worrying too much about my time. Just using it as a good training run.

Summer running...it really is one of life's pleasures

Wednesday, October 27, 2010

Rest day

Today is an enforced rest day due to work commitments and a big leaving dinner tonight for a colleague. Even my lunch break is taken up with a tribunal hearing so there is just no room for a work out today at all.

Which is OK as I am still sore from yesterdays chest and tri session at the gym. Have just embarked on a new program and it is awesome. feeling the burn everytime and hitting it hard which makes me feel so good afterwards. Love the release of all the happy chemicals after a good hard work out. Have discovered french curls/skull crushers which make me feel really weak but I just see that as a challenge to build up my under used triceps.

and then tomorrow will be back into the running to keep up with the prep for the marathon training. The countdown continues

Monday, October 25, 2010

Good Food and Training week one complete

It was the long weekend here in NZ this past weekend so the family and I embarked on a good food weekend and ate extremely well for all three days of the gloriously sunny start to summer.


Couscous with feta and roast pumpkin, filo parcels with feta and fresh spinach, broadbill steaks with lemon and pepper youghurt on wilted greens, Fresh papaya with coconut milk etc etc etc


It was just really nice to get back in the kitchen. I love cooking but very rarely get time to cook with work and training so it was nice to have the time to play.


Also got back into the rhythm of training again as I head into week 2 of the preparatioin for my first full marathon on 05/03/11. Managed 3 x 10km runs over the weekend and I had forgotten how awesome it is to run under blue skies with the sun beaming down and a slight head wind to cool one down as you run. One of life's true pleasures.


While the runs weren't perfect they certainly weren't horrible either and got through with only a little bit of soreness so am happy to be underway.



Yesterday we went out to visit the light house on the Awhitu peninsula at Manukau heads and the pics below show the kind of weather i now get to run in...yay for summer.



Tuesday, October 19, 2010

136 Days to go

So a lack of running and a general lack of fitness work has led to a lack of blogging but that is about to change. With the intention of completely pushing my boundaries I have decided ( with my slightly crazy sister) to enter my first Marathon .

http://www.energycityharriers.co.nz/marathon%20home.html

This event is booked for 05/03/2011 and so that means I have 136 days to get myself back into shape and to get to the 42.2km mark. I will be using this blog as an accountability tool for my training.

Started last night with a gentle 40 minute run...all I can say is that its going to be a long journey. today I am going to the gym at lunchtime for a run and then have my programme being mapped out for me tonight with my trainer.

so it begins...again

Friday, August 6, 2010

Saturday Intervals...in the rain


I have been so slack this week with my training due to a number of reasons...not least of which is the fact that my boss has been over from Australia and this of course means that we have been trying to cram a lot of work into three days which means a disrupted pattern.

So I woke this morning to a grey and wet Auckland day. Really starting to forget what summer felt like and wasn't immediately keen to break my week of slackness. Finally got some motivation (after 2 cups of coffee...hardly the worlds greatest pre run nutrition but in my defence I also had a banana). Got changed and headed out into the rain.

My initial plan was to do a lazy 10km and just to wander round with no time in mind. Got Half way round and I decided that my heart wasn't in the long slow run so instead I thought I should change it up a bit. So intervals began

I picked distances of approximately 100mtrs and sprinted along the footpath till I got to my target, then walked for about 100mtrs then repeated. I did this for about 4kms and during some of the longer sprints ( I added some 200mtr distances for "fun") I nearly felt like throwing up...

Of course this just inspired me to run harder on the next sprint.
I even had a bit of cheering from a car full of people...incidentally all eating out of big MacDoalds bags. they probably thought I was a bit crazy

Finally got in the door with quads aching, lungs burning, drenched from the rain and a HUGE smile on my face. I haven't done intervals in months and I forgot what an awesome, heart rate raising, endorphin releasing beast they can be. I will be working one of those sessions into my training each week from now on.

Monday, August 2, 2010

Mizuno Taupo half Marathon race report

Briar, Claire and I before the race

The overcast conditions meant that the race was going to be run in the cool which the announcers thought should lead to a reasonably quick time. It was dry underfoot which was a nice surprise and the scheduled rain and gale force winds seemed to be holding off as we waited in the starting corral. Briar was doing the walk so was just Claire and I waiting as the runners were sent off first with the walkers starting 10 minutes later


The countdown completed and after a quick race briefing and a few words form the Mayor of Taupo, the hooter sounded and the first wave was away. We were in the third wave so a few minutes later we were over the timing mat and away for my 5th Half this year. Set my mp3 player to on and the opening tune of the fitcast started up (great podcast) as we headed down the hill to the marina. Claire and I ran together for the first little while. We weren't talking apart from the occasional quick check to see if each other was ok. The pace was reasonable and comfortable as the pack eased into its positions.


We wound around the lake front and at the 4 km mark popped up onto the main road south. This is the ironman marathon course so was nice to see the ironman markings on the road and I couldn't help thinking aout how brutal it must be to finish the swim and bike and THEN have to run a marathon. All going well I will put myself through that pain one of these days.


At the 5km mark, just before the first water station, Claire dropped back so I headed off to do my own run. Up the hill out of town and past a guy with bagpipes who got the thumbs up as I ran past. There were lots of families on the side of the road with signs cheering everyone on..was great support form the Taupo locals.


Over the rise and past what I thought was the 10km mark. I looked at my watch and saw 42 minutes so thought I was doing good pace ( the marking was wrong...grrrr) and down to 5 mile bay turn off which I thought was the half way point. Turned in towards the lake only to find there was a nasty little 2 km loop around streets before we headed back out to the lake. The timing mat was on the return loop fr the halfway point so I realised I needed to push on if I was gong to go sub 2hrs.

Got to the turn at the bottom of the street and started the climb back to the lake. Passed Claire coming the other way and she did not look like she was enjoying herself at that stage but she managed a smile and a high 5 and we carried on.


Over the timing mat and out onto some farmland (firm grass) for a couple of kms then back onto cobbled path along the lakefront. Legs were starting to tire at this point and I could feel my sock really rubbing against the underside of my left arch. The fact that I had only trained for 2 weeks was starting to take effect...and just when I felt really tired, a cold strong headwind came in off the lake...grrrrrrrr. Running into that for the last 10kms was not going to be fun. Luckily we spent some time sheltered from it.


Along the lake to the 16km mark and back out on to the main road. With only 5kms to go I felt a little better although my legs were really starting to protest now. The kms went pretty slowly from that point and I was so relieved to finally see the big fish statue of taupo come into view and the sign saying one more km (Yusssssssssssssss!!!)


Up the hill and across the line in 1hr 57 14.


Not a flash result and I wasn't happy with how fatigued I felt in the second half but glad I got through it with minimal training and will ensure I prepare better for the next one.


the good news is that my sister Claire broke her PB for the half and got home in 2:08...what a legend.

Sunday, August 1, 2010

Taupo weekend...leading up to race

After 2 weeks of being back into training it was off to scenic Taupo this weekend for the 17th running of the Mizuno Taupo Half Marathon. My Parents live in Taumarunui which is about an hour or so away over the other side of the lake and as I had a couple of meetings I needed to deal with I headed there on Saturday so i could drive over to Taupo on the morning of the race. Driving down the weather forecast on the radio was for gale force winds and a storm warning...awesome.

Got to Taumarunui and the weather wasn't too bad. Sat in the sun drinking coffee and thought that if it stays like this it will be a really pleasant run the following day. Saw an old fashioned steam train as I drove into town so had to take a pic of that coming into the station as well


Decided to abandon the 31 day challenge temporarily so I could carbo load and had an awesome bowl of penne pasta with tomato, onion, ham and parmesan..om nom nom nom. Afterwards I strapped my ankle up real good to ensure I would have no problems come the morning.

Woke at 5am race morning to get ready and head off by 6am. Had clothes laid out the night before sop was able to dress quickly, have a nice strong cup of black coffee and some scrambled eggs on dry toast with 2 bananas to eat on the drive and out the door.


The drive only took me an hour and a bit as there was no traffic on the road and it was not icy, which meant of course that I was in Taupo by 7:20am for a 9am start. Went into the Great events Centre to collect race pack and transponder and texted my sister to see how far away she was ( as she was travelling down from Hamilton). Turns out she would be there about 8am so I went for a wander round looking at the set up of the finish line and went for a stroll along the lakefront ( which was very grey on such a cold overcast winter day)





My Sister turned up at 8am and we had a few photos and then started to warm up. It was really cold so we kept our jackets on as long as possible. The start was set for 9am so at 8:40 we headed for the starting corral. This was on the road by the marina and hosted by the MoreFM crew and the Mayor of Taupo. The clock ticked down and at 9am, the gun went off and we were away in waves. Race report to come soon



Thursday, July 29, 2010

15km...and raining again


Last night I got home from work, nervous as I knew I had to go get a long run in before the half marathon in taupo this weekend. So I strapped my ankle up again, put on running tights and a couple of tech shirts and then headed out the door.

Started off slow to test the ankle but it felt ok so started to pick up the pace. As well as the ankle I was also worried about my fitness as I have only been seriously back into training for 2 weeks.


Breathing and ankle continued to feel great so picked up the pace again.


Had the Fitcast playing on the mp3 player which is always a good listen ( I also really really like the podcast "forever fitness" as well...check it out). The episode last night was talking ahout glute activation which i need to look a lot more into as this may help with my ongoing leg pain while running. More to be posted on this topic.


Got to the 7km mark and by this stage it was completely dark and running by street light and it started to rain...awesome. Murphy's law that it does this when I am at the furthest point of the loop. So it was wet 8kms back home again.


got in the door in 1hr 19minutes for the 15km so was happy that

a) had completed the distance

b) Ankle felt ok

c) reasonable time for the distance


This has given me a lot of confidence for this weekend for the Taupo Half.




Tuesday, July 27, 2010

Great 5km run..and now more leg pain

Went out for a fantastic 5km run tonight in the pouring rain which was coming in sideways at such a pace it was like bing hit by ice cold needles. But it must have spurred me on to a quick 5km time. Got home in 22 minutes which is great.

Walked in the door, drenched, but happy and noticed my ankle starting to play up. But have strapped it, aplied a heat pack and resting it to get it right for Saturday.

its also Day 9 of the Whole9 challenge and I have lost nearly 2kg. I know they say not to look at the scales but I couldn't resist as I seriously feel better, more energetic and leaner. Am now banking on huge gains by the end of the challenge. I will be starting a home work out plan next week and will post the details after this weekends race report.

Roll on taupo

Saturday, July 24, 2010

Another 10km and Healthy Crepes

Ran another 10km yesterday bringing my weeks total to 50km. Managed to bring the time down by another minute so trundled round in 51 minutes which is still a way off my PB but better than the 56 minutes at the start of the week. The run also felt pretty good out there but I did feel a little niggle in my knee again which I will have to watch with interest over the next week leading up to the Taupo half marathon.





When I got home I got some beef out for dinner and decided to do an Asian style ginger/soy beef salad with tomatoes, lettuce, snow peas, celery, avocado. It turned out really well bit I knew I would have a sweet tooth afterwards so I whipped up some crepes. The 31 day challenge I am on says no wheat but I cheated a little and used normal flour for the crepes although I put no sugar in and used coconut creme instead of milk. I filled them up with berries, mangoes and bananas and they really hit the spot...felt so full afterwards so maybe ate a little too much but at least it was a healthy option right.


The crepes (with icecream on the side for the rest of the family. I refrained from icecream)

Today will be a day to do some speed work and hoping to schedule a session of this in for this afternoon. The day looks awesome outside so as soon as I have sorted kids out we will be off down to the park where i plan to get thoroughly outplayed in soccer by Mr 6. Sunday Mornings rock.

Thursday, July 22, 2010

Head Cold's suck


Day 5 of the 31 day challenge and so far haven't slipped up. can't say that I have noticed any improvement but am conscious that it is only very early days. Was worried about the lack of energy with running so yesterday tried to eat a lot more during the day. Banana's, apples, dried dates, tuna etc to make sure that when I headed out for my 10Ks after work I would have something in the tank to drive me on. I am also still fighting off a head cold which isn't helping when running outdoors in the cold winter conditions...but I just keep telling myeself to suck it up and hoping it will go away soon. Doing everything i can to get rid of it so fingers crossed


have to say that it felt a little better although these headaches are still kicking me around a bit.


so that's 40km for the week and starting to feel a little better about the Taupo half marathon next weekend. i don't think it will be blistering pace ( no pun intended ) but i am confident I can get round. Will continue to train over the weekend and next week to give myself the best chance of finishing well.


and the best news....still no lateral knee pain. Loving it

Wednesday, July 21, 2010

Day 4 of 31 day challenge

So day 4 of the 31 day challenge and my headaches still remain. Feeling really nauseous in the morning as well and hope like anything that it is just my body de toxing as it removes the sugars etc from my system. i haven't been able to give up coffee but have switched to drinking it black to remove the dairy.

I have also resumed training again (running) as I have the Taupo half marathon next weekend. Have been for a 10km run every night this week and have found that without grains etc for easy carbs I am struggling with energy levels while I run. I am also REALLY hungry all the time at the moment despite eating a heap of fruit. Going to start eating more tuna etc during the day to try and ensure I have fuel in the tank for my runs after work.

It doesn't help that it is miserable weather wise at the moment so am running in the cold and the rain...still...its awesome to be back out running pain free so that's one small win and once I detox I am looking forward to getting my energy back again.

Roll on the 2 week mark

Tuesday, July 20, 2010

Nutrition - This is a cool post I borrowed from Zach at Cuth throat barbell club

This is the nutrition plan I have started. into day 3 of this and finding myself craving all sorts of weird stuff. Moving to black coffee in the mornings has been the biggest struggle. Have found my running a bit fatigued too but am so amped about trying to do the 31 days. Check out the Whole9 website too....heaps fo cool stuff over there



The Whole30, Version 2.0Last year, we proposed a squeaky clean eating program designed to “change your life in 30 days”. The response on the blog was overwhelming. Hundreds of people participated, following the “rules” inspired by the experience we had when we completed our own 30 day nutritional program. It wasn’t long before testimonial after testimonial began rolling in – body composition started changing, gym performance went through the roof, medical biomarkers began to improve and a whole bevy of physical ailments and conditions were miraculously “cured”. In July 2009, the Whole30 was born, and became the foundation of the nutrition for our Whole9 practice.And now we’re back almost one year later to launch the program again. First timers are welcome. Repeaters who may have started off strong but slipped back into old habits are encouraged. Bring your Mom, bring your book club, bring your whole gym… because for the next 30 days, the Whole9 site is your nutritional source of motivation, support, advice and direction.

THE SUMMARY
Certain food groups (like grains, dairy and legumes) are probably having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent (or non-existent)? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you train, or are pretty lean but still have a little extra puff on your midsection? Do you have some sort of condition (like skin issues, digestive ailments, seasonal allergies) that medication hasn’t helped? These symptoms may be directly related to the foods you eat – even the “healthy” stuff. So how do you know if (and how) these foods are affecting you? Strip them from your diet completely. Cut out all the inflammatory, insulin-spiking, calorie-dense, nutritionally sparse food groups for a full 30 days and let your body heal, recover and reset from whatever effects those foods may be provoking. What, exactly, does that mean? Super strict, by-the-book, 100% Whole30 for the next 30 days.

WHY?

First and foremost, this will change your life. We cannot possibly put enough emphasis on this simple fact. This. Will. Change. Your. Life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and hundreds of people have since done it, and it changed our lives (and their lives) in a very permanent fashion.

WHAT?

So what does “Whole30” mean? This is the plan we have created, in as much detail as we can provide.Eat real food – meat, fish, eggs, vegetables, some fruit, and good fat from nuts, seeds, coconut, olives/olive oil and avocado. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural.1. Do not eat dairy. This includes butter, cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee or tea).2. Do not eat grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.3. Do not eat legumes. This includes beans of all kinds (soy, black, kidney, etc.), peas, lentils, and peanuts. (No peanut butter, kids.)4. Do not eat or add sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.5. Do not eat processed foods. This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc.6. Do not drink alcohol, in any form.7. Do not eat white potatoes. It’s kind of arbitrary, but one, they’re a nightshade, and two, sweet potatoes and yams are a more nutrient-dense option, so go for those instead. (On that note, if you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 30 days.)8. Most importantly… do not try to shove your old, crappy diet into a shiny new Whole30 mold. This means no “Paleo-fying” existing less-than-healthy recipes – no “Paleo” pancakes, pizza or Fudge Babies.A few concessions, based on our experience, and those of our clients.

These are less than optimal foods that we are okay with you including in moderation.
1. Processed Meat. On occasion, we are okay with organic chicken sausage (these are nitrate, dairy, gluten and casein-free), and high quality bacon, deli meat, and jerky.
2. Nuts. We do not want you cracking out on nuts and nut butters, people. Sunbutter is acceptable – buy the organic (no sugar added) if possible.
3. Dried Fruit. In general, careful with the fruit. Use dried fruit and Larabars in serious moderation, and only if it doesn’t send you running for the nearest candy dish.
4. Non-”Paleo” Vegetables. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, they’re far more “pod” than “bean”, and we want you to eat your veggies.
5. Coffee and black tea. We’re okay with coffee (black, or with a little coconut milk) in moderation, and only if it doesn’t interfere with sleep. Usually, that means none after noon. If you really want to go hardcore and reset your body’s sensitivity to caffeine, skip the coffee/tee for the 30 day period as well.
6. Vinegar. While it’s technically not “Paleo”, we’re fine with using it in small quantities as a salad dressing or in salsa.
7. Salt. While some “approved” foods like olives or bacon will have some salt in them, go easy when adding salt to your food.

HOW?

Now that you have the basic plan, you need to know how to implement it. It’s simple, actually.Start now. Today. This minute. Count out thirty days, go immediately to your local health food store, farmer’s market or grocer and stock up on things you’ll be eating. And then… go. Cold turkey, just start. It’s the only way to do it. If you give yourself excuses or reasons to put it off, you may never begin. Do it now.Your only job for the next 30 days is to focus on food choices. You don’t need to weigh or measure, you don’t need to Zone. Just figure out how to eat like this in any setting, any special circumstance, for the next 30 days. Your only job? Eat. Good. Food.The only way this will work is if you give it the full thirty days. Anything less and you are selling yourself – and your results – short. The first few days (at least) will be tough, as your body heals and adjusts to this new way of eating and your brain wraps itself around going without all those sweet tastes and sugar-driven energy spikes. And while you may start to feel better after a week or two… the healing process takes significantly longer. In addition, the mental addiction and emotional connections to sugary foods, large amounts of carbohydrates and over-the-top, chemically-altered flavors is going to take a lot longer to overcome. Stick with it, be patient with yourself, and commit to the full program.This is not a “challenge”. If you’re just looking for a 30 day test of mental toughness before going back to your beer and pizza on day 31, go somewhere else. We want you to THINK about what you’re eating, why you’re eating it and how it makes you feel every step of the way. We want you to think about what you’re NOT eating, and how those foods may have been negatively affecting you. And we want you to commit to sticking with it for as long as it takes for the magic to happen.At some point, we promise you… the magic will happen. Your energy levels will increase and stabilize, and you’ll feel just as good first thing in the morning as you do at the peak of your day. Your body composition will start to change – even if you don’t cut calories (and we encourage you not to). Your performance in the gym will improve, and your recovery will skyrocket. Conditions, ailments, aches and pains will miraculously start to improve. And through all of it, you’ll be eating delicious, fresh, natural, real food… things that you will come to realize DO taste good, and are both satiating and mentally satisfying.The final caveat: this requires full buy-in, and 100% commitment. That means no cheating. Just ONE “cheat” could irritate your digestive tract and promote an inflammatory response, or provoke an insulin spike which sends you straight to the nearest vending machine for a Coke. A single cheat will ruin the effect of the “reset button” you are trying to push. This isn’t Whole9 playing the tough guy. This is a FACT, born of education and experience. The only way this will work is if you give it the full thirty days, without a single, solitary “cheat”.

WHERE?Right here on the Whole9 site. Come to our house, sign up for the month and post back here as often as you like. We’ll provide the forum for the next 30 days. Post your progress, your results, share good recipes, ask questions. Tell us how good you look, how much better you feel, how much energy you have. Inspire each other. Support each other. Fist bumps all around for those of you who finish out the full 30 days. Right here, right now. Let’s do this.

TOUGH LOVE
Here comes the tough love. This is for those of you who are considering taking on this life-changing month, but aren’t sure you can actually pull it off, cheat free, for a full 30 days. This is for the people who have tried this before, but who “slipped” or “fell off the wagon” or “just HAD to eat (fill in food here) because of this (fill in event here)”. This is for you.

1. It is not hard. Don’t you dare tell us this is hard. Giving up heroin is hard. Beating cancer is hard. Drinking your coffee black. Is. Not. Hard. You won’t get any coddling, and you won’t get any sympathy for your “struggles”. Because if we (Dallas and Melissa) can do this while living out of a car on our road trip, relying on a restaurant or a cooler for 90% of our meals, while constantly socializing for business, YOU HAVE NO EXCUSE. It’s only thirty days, and it’s for the most important cause on earth – the only physical body you will ever have in this lifetime. So suck it up and join us.

2. Don’t tell us you “slipped”. Unless you physically tripped and your face landed in a box of Krispy Kremes, you DID NOT SLIP. You made a choice to eat something of poor quality. It’s always a choice, so do not phrase it as if you had an accident. Commit here, 100%, for the full 30 days, or go somewhere else.

3. You never, ever, ever HAVE to eat anything you don’t want to eat. You’re all big boys and girls. Toughen up. Learn to say no (or make your Mom proud and say, “No, thank you”). Learn to stick up for yourself. Just because it’s your sister’s birthday, or your best friend’s wedding, or your company outing or the Fourth of July does not mean you have to eat anything. It’s always a choice, and we would hope that you stopped succumbing to peer pressure in 10th grade.

4. This does require a bit of effort, people. If you’re cutting grains, legumes and dairy for the first time, you have to replace those calories with something. You have to make sure you’re eating enough, that your vitamins and nutrients are balanced, that you’re getting enough protein, fat and carbohydrates. You’ll have to figure out what to eat for lunch, how to order at a restaurant and how often you’ll need to grocery shop. There are a ton of good resources search-able on this site, and Googling “Paleo Recipes” is a great place to start. We’ll give you plenty of resources here, but take responsibility for your own plan. Improved health, fitness and performance doesn’t happen just because you’re now taking a pass on chocolate milk.

SUMMARYIf just one person changes his or her life – just one – this entire series of posts will be well worth our time and energy. If this is anything like last time, hundreds of you will take this seriously, and see amazing results in unexpected areas of your life. We want you to participate. If this is the only commitment you make this year, do it. It’s that important. We believe in it that much. It changed our lives, and we want it to change yours too.There are plenty of “Paleo challenges” out there – things that sound a lot like the Whole30, that promise you’ll “look, feel and perform” better. They give you more of what you want – arbitrary points or a burpee penance for cheating, acceptable alcohol choices “if you must drink” or dark chocolate approval if it’s “pure”. But here at Whole9, we’ve built our entire business around telling you what you need, not what you want. We will not pander to you here. We will tell you what we know to be true, based on literally hundreds of testimonials and clients’ real results. Programs that offer built-in cheats or rationalizations for less than healthy food choices simply do not work long-term. They don’t teach you anything about how the foods you are eating are affecting you, and they don’t do anything to help you change your habits, patterns and behaviors. The Whole30 program has been in motion for almost a year, with participants all across the world – and has measurable, real-life, sustainable results to back up our claims.Post questions to comments. Post your commitment, if you’re up for it. (Just make sure you re-read the Tough Love portion again before you sign up.) Start the Whole30 with us today.

Monday, July 19, 2010

I'm Back


I’m Back,

It has been a long time since I have blogged and that is simply because I have been injured. It started close to my last half marathon when I was getting some ankle pain and this moved in to shin splints and ultimately some lateral knee pain on my right leg. After talking to a lot of people about what was going on, the general consensus was that rest would do me the most good.

So that is what I have done. I have had 3-4 weeks off running with only the occasional 10km blast in there to keep me sane. This has meant that my overall fitness has dropped away but my leg pain has now resolved and I am back into training as of last night. Which wasn’t a moment too soon as I have entered the Mizuno half Marathon in taupo in 2 weeks time so need to get some Kms in. I am not expecting a quick result but will be nice to just get through and finish it

Felt so good to be back out running again last night even though it was dark, cold, raining and generally unpleasant conditions.

I have also started day one of a 30 day challenge on nutrition and will post some info on this soon

So I’m back…woohoo

Thursday, May 27, 2010

Back at the gym..and loving it

This week is supposed to be my easy week after the Huntly half on the weekend but instead I have used it as an opportunity to get back in the gym and get some weight stuff done. have only been for one 10km run so far this week and have enjoyed the change in training pace.

Did a great chest and bicep work out last night and this morning was up early and back to the gym for an interval session on the stationery bike. Last night I got through some bench press work, dumbbell fly, cable cross overs/presses/squeezes and some good old fashioned dumbell bicep curls. Chest is feeling sore, biceps are tired, legs are still sore from the squat session on Tuesday...and I am absolutely loving it.

Will be great to see if the benefits of cross training become apparent for the next half which is booked for July and is an off road event in pituresque Taupo.

Monday, May 24, 2010

and training resumes


The great thing about running half marathons is the permission I give myself to have a free day the next day. I eat whatever I want and do no training at all. The thought of the free day leading up to the event is such a pleasant reward but the reality is that I don't actually enjoy it that much. this may have something to do with the post race blues as well.


So yesterday was my free day and now that it is over I am back into my training this morning. had a reality check last night when I jumped on the scales and have put on 4kg in 4 weeks. I think this is due to not watching my intake while building up to Huntly as I was just focused on running. But it just goes to show that the hard earned weight loss can very quickly go back on if I'm not careful with what I eat.


So it was great to be up early and back to the gym this morning for a leg work out. As stated in my earlier posts, I am going to focus more on cross training to try and improve race speed. This morning got in and did a good hard squat session followed by leg press ( deep and explosive) and then finished off with some kettlebell swings (using a dumbbell). The swings were done by getting right down into squat position and explosively driving up. The work out went for 45 minutes but I am really feeling it already (only 2 hours later).


Excited about getting in and smashing this weight off again and getting faster..bring it on.

Saturday, May 22, 2010

Huntly Half Marathon Race Report

After not blogging for a week I turned up today to run in the 30th annual Solid Energy Half Marathon. My training this week has been severely disrupted due to lateral knee and ankle pain and so I made sure that I strapped the ankle and heel heavily this morning in preparation.



I had been out for a run on Friday night and comfortably got round 15km but Saturday had a very sore right heel so this left me fairly nervous. However, once I had applied the tape this morning (using the technique for offloading plantar fasciitis), it felt really good.



Got up just after 6 and had wholemeal toast and a cup of coffee, followed by a banana and a heap of water. My sister, who was also running, had driven up from Hamilton the night before and as she is also suffering an ankle injury we could empathise with each other. I cooked a fantastic penne pasta last night ( with lots of ham, sundried tomato, feta and parmesan) to help carbo load and we both felt pretty fuelled up as we headed out the door to drive the 40minutes back down the motorway to Huntly. The goal for the race was to beat 2 hours but with my disrupted training i wasn't at all confident.






We arrived at about 9:15 for a 10am race start. Thinking this was plenty of time we went and collected our race shirts, and started warm up. By the time we had dropped my bag off at the gear drop it was 9:55 so we headed to the start line. Claire (my sister) has been restricted in her training due to her ankle so we agreed that we would just run our own races and see each other at the end. Lining up we found the start was delayed by 20 minutes so it wasn't till 10:15am that the gun went off and with thousands others we ambled across the start line and into the foggy streets of a wintery Huntly. Across the motorway and river and a quick loop on the west side of town then back for a loop around the picturesque Hakanoa lake. Hit the 5km mark and felt really fresh although the pace back across the bridge was a bit restricted due to the one lane open.



Once round the lake it was a dash up Kimihia road to the 10km mark and the timing mat showed 54 minutes as I turned onto Russell road. This was an undulating but mostly downhill stretch which placed us eventually onto a long straight heading out to the mine. Passed 13km and still feeling good I picked up the pace. We looped around the loading dock at the Coal Mine then headed back along the straight for the final stretch. Passing 16kms I felt that I could really start to push so started picking target people 100mtrs ahead to pass to keep the motivation up.



Back into the streets of Huntly and with 2 km to go I looked at my watch and my race time was 1hr 40. I knew at that point that I absolutely was going to set a race PB which was a fantastic feeling.


Me finishing



Turned into the finishing chute after completing the final 2km in 10 minutes and sprinted down with my wife and eldest daughter cheering me on for a finish in 1hr50mins.


Georgia and I at the finish

As this was the thirtieth running of the event, all finishers were given a medal which we got engraved with our finishing time. Was a great run and a good event and will definitely be back to run this one next year. Of course, getting a PB on it has probably helped.


Friday, May 14, 2010

PB in almost 20km

Have been out of a couple of runs this week and have stuck to good steady10km jogs. Been sitting around the 50min mark so still not able to drive significant change there. Hoping this will change once I get through next weekends half marathon and commence my new strengthening program. Amped about it and went down to the gym a couple of mornings ago to map it out. Lots of compound exercises and heaps of good old fashioned squats, leg presses and deadlifts to strengthen my legs. Will be combining this with a plyometric program to hopefully drive the times down.

Today went for a team building exercise and climbed the Auckland harbour bridge. Was fantastic to be 67 metres above the sparkling waitemata harbour looking at the Auckland skyline. Was a great day for it too. Ended up with an early knock off so headed home, changed, stretched, strapped on hydration backpack and headed out for a 20km run (according to map my run).

Got to the 10km mark in 46 minutes and home finishing in 1 hr 34 minutes,\. This shocked me as I expected to be slower than this as my goal is to go sub 2 hours at the next half marathon. This made me doubt the distance a bit so wifey and I headed out to measure it using the car. Ended up only being a shade under 19km. But it still fills me with confidence that the sub 2 hour mark is there to be taken.

Would be a great goal to tick off seeing as I only decided to run a half marathon at start of year and this will be my third :-)

Monday, May 10, 2010

Time for a change

So I have decided that I must change the way I am doing my training. Because I have been so focused on the upcoming half marathons I have been doing a lot of just plain old miles out on the roads but I am finding that my times are staying relatively consistent and I am not seeing a lot of improvement.

So it was up early this morning and down to the gym to have a chat to my brother in law who is the fitness coordinator down there. We have agreed to catch up at 6am Thursday morning to write a plan with two goals in mind. Firstly i want to really start improving some of my times, especially over the longer distance (15km plus).

Secondly I want to shift my stubborn abdominal fat.

I went out for a 10km run last night and as I was running I kept thinking about changing things up a bit. I know that I should be doing more cross training type work to get faster and fitter but because I am focused on the running i tend to just stick to that at the moment. While I was running last night I kept thinking of the old saying

"If you always do what you have always done, you will always get what you have always got"

So I think this was the kick in the rear I needed to get to the gym this morning and start planing for better results both on the road and in my body shape.

Next race is the Huntly half Marathon in 13 days and after that I have a decent break so will use the time to get back to a more balanced training routine and hopefully see some great results. I will be taking pics to share at some point in the future as a record of how the body shaping goes too

Thursday, May 6, 2010

New Gear makes me happy

My day yesterday ended up being a bit of a wash out as my meetings ended early. Luckily I was able to catch an early flight home and due to the rest I had given my hip it felt ok by the time I got in the door. So i thought i would head out for a quiet 15km run. My wife quickly talked me out of that and suggested ( quite wisely) that I attempt a 10km to start with.





I was also very excited because my new long sleeved thermal running top had turned up from Ronhill. It is a particularly lovely fluoro yellow but as I am almost exclusively running in the dark at the moment it is perfect for winter runs. The photo below really doesn't do the colour justice but trust me..it is BRIGHT








So I changed and once Ebs was home from the gym I headed out the door. I decided to just take it very easy and was hyper vigilant of any pain in my hip/butt. Took the first 2 kms very quietly and as there was no pain picked up the pace slightly. It was another awesome autumn evening and the temperature was just chilling down which kept me cool while I ran. Felt so good to be out there running after only a couple of days away from it. I timed the run but in my head I wasn't too worried about what time I would put in as I was more conscious of just getting round the 10km hopefully without pulling anything or experiencing too much discomfort.

The long and short of it is that not only did I get round pain free, but the leisurely 10km was done in 50 minutes 49 seconds which is only a minute and change off my PR.....let me tell you, this is VERY exciting as it means that i may be able to set a new PR in the foreseeable future for the 10km AND I am back on track for the half...woohoo. Very happy boy today

Tuesday, May 4, 2010

Pain in the butt


Went out last night for my first training run post the T42. decided to go and thrash out a quick 10km. Legs were stilla little sore from the changed demands paced on them from the cross country running in the trails of the King Country, especially the upper VL's in the quads and my right shin. have also had a little bit of lateral hip/butt pain on the right side as well but hadn't thought too much of this. have rested for 2 days and applied lots of deep heat and massage to the quads especially over the last couple of days ot give myself a good chance of maintaining high mileage.


So headed out last night. First couple of kms felt ok but the nagging pain in my hip/butt started to ache. I thought i may be able to shake this off so I picled up the pace a bit and was heading along at 5min/km pace (which is good for me). It felt awesome to be out there in the evening air and my lungs felt brilliant and most of legs loved being back out pounding the pavement.


Got round the 10km in 50 minutes but when I got to the end the hip/butt was extremely sore. Massaged it a lot last night and after a good rest it is slightly better today. I am very worried that this is going to interrupt my training and my goal of going under 2 hours for the huntly half marathon in 2.5 weeks. Will use today as a rest day and as I am flying tomorrow for work I won't be able to get a run in so that should be two days of rest. All going well I will be able to go hard Friday/saturday and Sunday and get up to 70-80kms in for the week.


Sunday, May 2, 2010

T42 Race Report

We travelled down to Taumarunui the night before the race where I deposited Ebs and the Girls at Mum ands dad's house before heading out to National Park for registration with Mr 6. It was after 8pm by the time I got out there and the entrance way was awash with foam from the Biosecurity guys cleaning all the mountain bikes for didymo.

Got through gear check ok (after nearly spilling scroggin over the table) and collected race number, transponder and race pack and headed back out into the icy air for the drive back down to Taumarunui.

When home i packed and repacked my gear then finally figured it would actually all fit in the camelbak anyway so was pretty happy with the smaller size. Went to bed after gorging on penne pasta a very nervous boy. Tomorrow would be my first trail run and I didn't know if I was ready for it.

Woke earlyish and wolfed down toast and bananas and started hydrating. Got changed into my race gear an hour before we had to leave and applied plasters and vaseline etc nice and early. Race day kit comprised of running tights, shorts, thermal full length base shirt, t shirt and cap as well as full fingered gloves. In my camelbak was first aid kit, survival blanket, water, energy bars, scroggin, jacket and a spare polypropylene shirt. We were told that we wouldn't be able to start without the required gear so I did a double check to make sure I had everything.






Headed out to the Owhango domain with Ebs and kids to the start line and was there early enough to get nervous. Stretched and did warm up and listened to safety briefing.



At 9:30 we were in the starting corrall and the race horn started and we were off. Out of the domain and left up into the ohinetonga track. A beautiful part of bush with nice wide tracks. The weather was overcast and cold and damp underfoot but some sun peeking through. Great conditions for running. Over the crest of the first hill and i took off my gloves and settled in to the rhythm of hill running. Passed a few people as everyone settled into their race pace. 3 kms in and we left the bush and turned past the first aid station on to a gravel road. This started to climb quite steeply and it wasn't long until the running was interspersed with bursts of walking for the steeper sections. At the 6.7km mark we turned right up a very steep clay and stone track which prevented much running. The scenery was spectacular as we were getting quite high by this point and I saw several runners stopped and looking at the view down across the rolling valleys of the King Country which was a glowing green with the overnight rain. At that point I wished I had brought my camera.



At the top of the track we passed the third aid station and headed in to the "loop". This was a section of rugged bush overgrown with cutty grass and the tracks were rudimentary and almost entirely wet slippery clay./ They had told us earlier that we would struggle in normal running shoes but there really was no turning back at that point so I proceeded to the first clay downhill and immediately fell over. Clay, rain and low grip road shoes make for a very bad combination in the bush. Picking myself up I managed to navigate the next 8kms of clay track through the bush with minimal injury. My hands and face were bleeding by the time I got out from superficial scratches and I was soaked as it had also rained for about 30 minutes of that section. The puddles were sometimes knee deep and so not a lot of running was done for any period of time, it was more a case of trying to navigate a line through the many hazards and getting out to the gravel road which we knew would be someway in the distance. Ended up running with a group which was about the same pace and we kept a good rhythm going for the most part. Was nice to be running with people at that point because it is very rough and remote country up in those hills.


We finally popped out at the aid station we had passed earlier and this indicated the end of the loop. I was VERY happy to see the guy handing out sports drink there, grabbed some hydration and headed off for the 7km run home. I did notice that my left ankle was starting to hurt on the downhill run home and put this down to the constant slipping and correcting in the bush. I ran through the pain and it seemed to settle after a while but at one stage I thought I was going to have to stop.


Turned back into the domain just before 3 hours 20 and the kids were there to Hi 5 me as I came through and family there at the finish line is always a very cool thing. my sister, who was supposed to run it with me but had to pull out due to a broken ankle, was also there and was awesome that she made the effort to drive all the way to support me.


Over the finish line in 3 hrs 20 (I think) and was so happy to be done. I was soaked, sore and extremely muddy...but I had finished the longest race of my running career (24km) and it was over some of the roughest terrain I have been over...and I LOVED it...


so next year, the plan is to run the 42km marathon distance...and next year I will definitely be in trail shoes.


by the way...i don't think a spa has ever felt as good as it did that afternoon




Monday, April 26, 2010

Last week of training before T42

Feeling really sore today and that is not a good sign just before the T42.

had a great week of trainig last week and didn't quite manage the 100km but did get up to 82kms including a nice breezy 22kms on Saturday morning. Felt awesome afterwards and so felt good heading away for the weekedn. Ended up at a place called Maraetai (whcih is a beach I love) and stayed at an awesome B and B out there. Ended up heading into the Waitemata Harbour for some sea kayaking in the late afternoon and finsihed off the day watching the sun go down over the sea..not a bad finish


The picture above is the view from the bed at the B and B...woke up the next morning and sat and watched the sun come back up over the beach then read my paper from cover to cover (a treat as I never get to do that unninterrupted by kids etc)

then went down to Beachhaven for coffee and got a pic of me with Rangitoto in the background. Was a very cruisy Sunday morning.


This week started with a lie in and then last night a 15km run. Got round in 1hour 22 mins. Felt really good on the run but when I headed out at 5am this morning, i felt like rubbish. Legs were aching, I had a bad stitch and basically everything just felt wrong. So I stopped running and decided to just walk it out and see if things would resolve. The short of it is that they didn't so I got home (feeling very djected) and have rubbed a lot of deep heat cream into my quads to try and get them relief. Good long stretching session and they are feeling a little better. Will hopefully get out for another 15kms tonight but will have to check on how they feel.

Very very frustrating tuesday

Thursday, April 22, 2010

Training update for T42

I have been working pretty hard since the Orewa half in preparation for the T42 which is looming large next weekend. The week after the half marathon I had a really full on week at work including being on a leadership course in the city which meant my commute was over an hour each way and the course was 10 hour days. This left very little time for exercise so it wasn’t until the weekend that I got out there for a leisurely, untimed, 8km jog.

Monday I woke with the sinking feeling that it is only 2 weeks till the T42 and I am woefully underprepared so have decidede to try and run 100km this week to get some good solid miles in prior to the mountain run.

Monday night I did 10kms, Tues am went out at 5:30 for a really nice morning run in light drizzle. Got round in 53 minutdes and then after work that night I did another 10km ( again in drizzle) and did 52 minutes so pace was similar.

Wednesday morning I gave my quads a rest and then Wednesday night busted out another 10km at dusk after work. Work has been crazy lately so it has been awesome to get home, get my shoes on and go and blow out the cobwebs from the day. Ebs is being really supportive of my running at present which is great having the flexibility to run when I need to.

Thursday was a rest day (enforced) as I had to fly to Christchurch for the day for work. I was trying to figure out how to get a run in but I was up at 4:15 am to catch an early flight down and didn’t get home till after 8:30pm. Just had to resign myself to a rest day.

Up this morning for another 10km though and once out there it felt good. Was a slow run though and only got round in 54 minutes...will head out again tonight and the plan is to get a couple of long runs in over the weekend

Sunday, April 11, 2010

HALF MARATHON NUMBER 2


Ran my second half Marathon yesterday at the Orewa Beach half Marathon and got home in 2hours and 3 minutes. Was a particularly hard run and I think I was a little under prepared for it so was happy to cross the finish line.

the course was two laps of the Orewa township including a 3 km run along the beach itself. the Start finish line was directly outside the local surf club so we set off along the sand. About 1km into the run there was a fairly steep climb into the streets around the bay and then the course dropped down across the causeway and out the back of Orewa. A long stretch around the back of town and we hit the beach again at about the 8km mark to run the length of the beach (approx 3km) and then back around.

the first lap (10.5km) felt great and I passed the timing clock at 52 minutes. The second lap was a lot harder and i was kicking myself for not having got some longer runs in prior to the race. I found the hills particularly hard going second time around and also walked the drinks stations on the second lap to ensure I was getting plenty of hydration in. Finally turned onto the beach and ran with a beautiful cross wind down the final stretch to get home in 2hours and 3 minutes.

My sister also ran the race and got home in 2hrs 26 which is a great effort for her first race ( seeing as she couldn't run 3 kms 6 months ago).

Lessons learnt from the race were that I need to get more hill work in for the upcoming T42 and that longer runs are a must do prior to a half. Generally the legs held up OK but I did get some cramping in my right calf which I had to stop and stretch out a couple of times.

Day off today as a reward and then off to the long runs again from tomorrow as it is now only three weeks till the 24km off road run...woohooo

Monday, April 5, 2010

5 sleeps till half marathon

Back home after having an awesome weekend away in Tauranga. The wedding went great and was so nice to have a few days at the beach. Made the most of it by getting in some reasonably good runs but did eat relatively poorly while down there (the curse of the holiday right). Caught up with the bride and Groom yesterday for lunch at the Naked Grape on the Strand and was so nice sitting in the sunshine


Went for a walk around Mt Maunganui yesterday and it was such a beautifuul day but there were amazing waves crashing up over the rocks and almost reaching the path. was worth a photo.






So back to Auckland last night and back to work tomorrow and it is now only 5 sleeps till the next half marathon in Orewa this Sunday. And murphy's law means that the weather has turned and the Autumn rain seems to be setting in. Really drab and grey out today and will mean it will probably be my first wet run this year tonight when I get home. Will do a quick 5km tonight as not wanting to do too much this week until after the half.

Thursday, April 1, 2010

Tauranga

This morning we packed up and headed out of Auckland (with what seemed like the rest of the population) and headed to the beach for the long weekend. One of Ebony's best friends is getting married tomorrow so we have headed down for a few days., They have a gorgeous little apartment just back from the water at Pilot Bay and we are happily ensconced here for the next few days. Georgia is with a girlfriend and Baylee is with Mum and dad so we only have Charlia with us. One kid instead of 3...this really is a holiday :-)




(THE VIEW FROM THE BALCONY AT AVALON AND DAN'S APARTMENT)




So having driven down we decided to go for a walk down the mount. Stopped and grabbed some lunch and sat in the sunshine and confided in Ebony about how my motivation for going for an afternoon run was disappearing as I tucked into a grilled chicken breast and salad and one of the best coffees I have had in a long time (Real runner food huh??) Ebs, being a pragmatic as ever, said that he thought i should maybe just chuck my shoes on and my gear and go for a walk. Of course i knew that If I did that I would go for a run, so having finished lunch and meandered back to the apartment, I took the car and mapped out a 12 km route. Well is 12ish cause part of the route involved running around Mt Maunganui which is no car access so I had to guess. Eb and Charlia have gone over to see her dad on the other side of town so I put my gear on and headed out and.....
I loved it
Running along the boardwalk on a pristine day, a light headwind to cool me down, bright sunshine and a brilliant podcast on ACL repairs (everyone has their vices..mine happens to be medical podcasts). It reminded me why I love running and made up for all the bad runs I have been moaning about lately.



(Happy boy after my run...out on the balcony rehydrating and stretching)


So now I m sitting here enjoying the post run endorphin rush and at one with the world...it going to be a great weekend.

Tuesday, March 30, 2010

Looking Back

The last couple of days I have been increasing my traiing as the wife and I are off to sunny Tauranga this weekend for a wedding and so I know that my training will be interrupted so trying to cram a bit more in this week. the Orewa Half is only 10 days away so need to continue to get some good quality sesisons in prior to tapering a little next week.

Yesterday morning got up and was at ther gym at 6am. Hit the bike first for some sprints as a warm up ( I had forgotten what a great way to get your heart rate up this is) then followed it up with leg press (150kg), Bench Press (70kg), Chest cross overs, dumbbell fly's and some bicep curls. A good all round work out to start the week.

Then last night after work I went out for a solid 10km run. Got round in 53 minutes but there was a strong headwind so the run didn't feel good (probably why the time was so slow). Loved the endorphins afterwards thouugh and it was thinking of these that kept me going rather than stopping.

This morning was up and at the gym again. Did a 5 minute blast on the rower then straiht into a core, bicep and tricep work out for 40 minutes. Got home, had an apple and a shower then off to work.
Because I have been feeling flat lately I took stock of how far I have come. It gave me a mental boost to think that this time last year I was fat, unhappy, unfit and now I have lost 16kgs, run a half marathon, booked for 2 more and am committed to getting fitter, faster and stronger. the pics below also gave me a before and after boost as well...

Before After

Sunday, March 28, 2010

2 weeks till next race

It is now two weeks till my next half marathon and I am feeling particularly under prepared. My weekly running has been seriously reduced in the last two weeks so will need to use this week to try and get back on top of things again.


Because of everything else going on in my world at the moment my diet has also been suffering (read that as I have been really lazy with what I have been eating) and as a result I have put weight back on and feel generally sluggish.


So as of this morning I am back into my old eating regime which is modelled pretty closely on the paleo diet. Lots of fresh fruit and veges and avoiding grains/legumes and processed sugars wherever possible. This is much harder to follow when I am short on time as I am still a huge fan of peanut butter sandwiches (must be a throw back to my chldhood).. these , of course, do nothing but load me up with carbs which I can do without.


I do notice that I have a heap more energy when I am eating properly and so need to try and reverse out the last couple of weeks with back to good habits again. I will be pushing more on the training front as well now that kids are better. I am still lacking motivation as the weather cools but have found that just getting my running gear on is ofetn enough to get me out the door. I love it once I am out there but just find it difficult getting started....particularly when it is cold and dark out.


Thursday, March 25, 2010

some runs just suck

Been a bit of an interrupted week this week. Miss 4months went down with a particularly nasty dose of the flu and ended up dehydrated so was hospitalised on Monday night and Tuesday so they could get some fluid into her. Because of her flu she had gone off eating and was going downhill. One tube down the nose later and she has made a great recovery.






However it meant that I was unable to get out on the roads since Sunday/. Finally got out last night (thursday) for a 10km run right on dusk. Was a bit cooler so wore a tech singlet and a T Shirt as well as my hi vis reflector vest I wear when running on roads. It was a sluggish 10km and didn't feel flowing at all, I also found I was so hot by the 5 km mark I wish I had left one of the layers at home.





Got round in a bit under the hour ( didn't time it as just wanted to get the kms in) and felt brilliant afterwards.





have been feeling really flat the last week and with minimal sleep in hospital on Monday and tuesday I have found my motivation flagging. Really pleased that I got out there and did the run last night and it is amazing how just one slow run has helped lift my mental state back up again...guess I really am getting addicted to running...eeeek

Sunday, March 21, 2010

New 5km PB


What a great end to the weekend. After being up most of Saturday night with sick kids then driving to take Mr 6 home after the weekend, I decided to go out and blast the cobwebs away with a quick 5km TT. Started off fast and felt weak setting out which wasn't good. Hips, quads and feet all sore from yesterdays sprint session so wasn't expecting a lot from the run but decided to try push through it anyway. It was still quite warm and there was only mild breeze around so for once I wasn't running into the wind.


Got to the half way point and felt better having turned for home and so picked up the pace a little and lengthened stride. Slowed slightly just before the final Km for a small rise then blasted down the last leg. Stopped the clock at 22 minutes 40 seconds. So stoked...my previous best was 23.16 so took 35 seconds off my time. Starting to think that with some more training that elusive 20 minute mark might nearly be achievable. Love getting new PB's...makes the pain worthwhile


now into the last leg of training for the Orewa Half Marathon...only 3 weeks to go...woohoo