Rest Day Maybe

I worked till late last night and when I got up this morning it was raining again (woo hoo!) so Bella got a very short walk and I didn't go for a run. But I thought I would use todays post to tell you about someone I know, who will probably read this post, who is a little new to the text abbreviation thing. This only came to my knowledge last week when she told me about a text message that she had received from a used car salesman- she had written something cheeky about the price and he responded with '"LOL". Sadly, instead of realising that her text had been received with good humour, this person interpreted that as LOTS OF LOVE.
I have to say I PMSL (and I was ROFL) when she told me- but sadly she still didn't know what I meant.

Oh the drama!!!

This is my nephew and the stuff croc that my sister and I bought him for Christmas- he really sleeps like that apparently!

My morning started off okay- took Bella to the park for a walk with Leslie and her two dogs Arnie and Lucy. However on the last lap of the park, Bella and Arnie were chasing each other in a very disorderly manner and Arnie ran right through Leslie, knocking her off her feet and generally A over T. The result- dislocated shoulder and broken shoulder bone. At the time Leslie wasn't in too much pain so we rounded up the dogs and I walked her home leading Arnie because he really isn't much smaller than a pony and just as strong. This isn't the first "park/dislocated shoulder/ someone wearing a sling for 5 weeks" incident that Bella and I have been involved in, so I am a bit concerned that we are just bad luck in general.

I also discovered that I am not a nice person, I act like one- I help out like one and volunteer to help like I genuinely care- but on the inside I am thinking "damn, now I am going to miss Pump class at the gym, I hope she doesn't live too far away, can I just call her a cab?".

But it worked out well for me- I made it to Pump class and it hurt a lot, a real lot and I take that as being payback for the uncharitable thoughts.

Intervals

I am on afternoon shift today so I had my third lovely sleep in -in a row. I was still at the park by 7am and it was nice to see other people and Bella got to sniff and wag at other dogs.
I drove to the Tan and did a 10 minute warm up before trying some intervals. A friend of my sisters told me to try the following session:
90 sec sprint then 90 sec recovery x 2
60 sec sprint then 60 sec recovery x 4
30 sec sprint then 30 sec recovery x 4

So that is what I did- the two 90 second sprints killed me- my heart rate max was 95% and my
average was 85%. The next four were just as bad and my max heart rate was 98% and my average was 88%. Then the four 30 second efforts were even worse- my max heart rate was 103% and my average climbed to 90%.
I guess it makes sense- my heart rate didn't have as much time to recover as the efforts got shorter.
I did these efforts around the tan then along the Yarra- as I came back to the bottom of Anderson Street I decided that rather than run up that hill about 600metres from the car, I would rather run 3km around the other way to the car. So that is what I foolishly did- I was so tired from my efforts that I struggled around the Tan the long way to the car.
Running around the Tan the "wrong" way is known as a Perve Lap at work- you get to check everyone out as they run toward you. Because I was doing my PL at 8.40 a.m. there was hardly anyone around, it was after the fitness fanatics have gone to work, but too early for the mums to be out with the prams.
As I ran back up to the top of Anderson Street from the Domain Road side my heart rate hit an all time high- 112%- a new record.
Time to spend some quality time with the manual and sort out this problem so I can get some normal looking readings.

I forgot to mention my heart rate monitor is the Polar RS200 sd- it comes with foot pod and it really shouldn't interact with anything- I think that I just haven't calibrated it properly.

Rest day sort of

I had a lovely sleep in this morning until Bella decided it as time to go to the park. We went for a quick walk then I rode my bike to the gym and did a spin class. Then it was off to lunch with my buddies Sally and Catie- two girls from school who I hardly ever see anymore but when we catch up it is like we speak every day- it does make it harder now that Catie has moved to Mackay but she came back this week for a visit with the news that she is pregnant!
I iced my ankle and foot today because it really hurts- I think it may PF for sure but I will be going to the physio this week to get a real diagnosis.
After lunch my sister came over and we did some weights in the yard (neighbours must have thought we looked ridiculous) because Pump was cancelled this afternoon AGAIN.
I jumped on the scales at the gym this morning and wasn't that horrified- considering how poor my diet has been recently I wasn't as heavy as I thought. The gym scales are about 2.5kg higher than the fat club scales so I would still be at my "goal" weight. Time to get serious about the food choices now.

Run4Kids Training Run (11.8, 83.4, 196.9)

When I woke up this morning, (you were on my miiiiind) IT WAS RAINING! Lovely solid rain that was watering my lawn and my fading Japanese maples. I was so glad that I could just go back to sleep. I woke up a few more times as it got a bit lighter and it was still raining then at 8am Bella couldn't wait anymore and demanded to be walked.
I decided to take her for a quick spin around the park to walk the ankle pain away then head to Run4Kids training at the Tan.
I joined the 8km slow group and was then informed that we were running 10km. I was a bit nervous because I hadn't run since last Saturday and I was unsure how I would go. We set off around the Tan then went over the Morrell Bridge at the bottom of Anderson Street and ran into the city, across the bridge at Southbank and back along the Yarra to the bottom of Anderson Street. We went up the hill and that was it- my foot pod usually over estimates the distance and had it at 8.04km but the leader said it was about 9km- I am more inclined to think my foot pod was right because I felt good and the pace was comfortable which is usually between 6.15 and 6.30 min/kms. According to the pod, the maximum pace was 3:15km and I have no idea how that happened? Must have been when I was in the car!
My max heart rate was 103% again- 193 so I think that I might have to play with the settings.
I cooled down a bit then did some stretching- met TigerBoy and then I decided to do another lap- silly really because I had eaten a piece of banana cake and my body then spent the whole lap trying to decide whether it was staying or going. My ankle hurt too which was fairly normal but it held up well during the run and I didn't even notice it until I moved off for the second run.
My stats are really bad this week, two massive bruises, one run, two spin classes.
As for the occupation it isn't as exciting as secret agent, but probably something I won't write about here.

spin last night

I finally made it to spin last night- though I ended up with only five hours sleep because I had "homework" to do- though I thought that a bit of spin wouldn't be such a bad thing. I didn't even enjoy the class because I was trying to do my homework in my head. The instructor would be saying sit down and I would be standing up. It was a very bad idea regardless but I feel terrible because I haven't done any other exercise this week other than the two spin classes- tomorrow is supposed to be another 16km run but I don't know how I will go.
I have been so active all week and frantically trying to get enough water on board in the evenings means that I get up three times in the night to "powder my nose". I have a nasty bruise on my upper thigh- 6cm across and suitably purple and blue as well as other random bruises I can't recall occurring. Thankfully the course is over, we all passed and I can go back to my normal routine.

The photos were taken at the dog beach at the end of Sandown Street in Brighton- it is so pretty with the marina there and the kite surfers over the jetty. Bella loves it.

Again no exercise today- but I am planning on hitting spin class tonight (unless they have cancelled it)!. I have been doing a course and it is pretty exhausting- lots of climbing over fences, carrying heavy things and generally being far more active than I am used to at work. It is good to get out of the office and learn new things- though I seem to be learning the hard way and the instructors like reminding us that if there is pain involved then the learning curve is a lot steeper.
My ankle has been hurting a bit- especially if I have to drive with it on the accelerator- I really dont drive much- I get the tram to and from work and I ride my bike a lot so I really notice it. I haven't run since Saturday so I am hoping that the rest has done it well.

Pump Class

Okay it got a bit warm today- so BF and I headed to see Pans Labyrinth- it is fantastic but a bit simple like a children's story. I laughed, cried, gasped in all the right moments- and shut my eyes and put my hands over them in more than one scene.
I then went to Pump class and I must have worked far too hard- my arms are still struggling to respond to my requests to lift things. I think I need to drink a lot more water on these sorts of days- though it feels like I spend all day "powdering my nose" I think it would make me feel a bit better.
I am doing a course all week- 7am- 3pm everyday which I will find exhausting but it also means I can't exercise in the morning. So hopefully it will be a lot cooler and I can convince myself that it is possible to exercise after 11am!
Yesterday my sister and I took Bella to the dog beach in Brighton- it is absolutely gorgeous, right by the marina and lovely city views! I will post some photos when I am not so tired and my arms are talking to me.
Thanks for all your positive comments about my ankle- I think the physio said it is a bit of PF and "bursitis"?? and a bit of poorely rehabilitated ankle problems. The plan is to keep icing, tennis balling, massaging and stretching- and if I have anytime left I will keep running!

3 x Tan (11.5, 19.5, 71.6, 185.1)

Got up sort of early- these hot days really start to build up the heat in the flat after a while and I have put my foot down and said NO to the nagging about getting an air-conditioner. It is only about four nights a year when I have trouble sleeping- I even move to the spare room when BF grumbles and puts the fan on. I bought a great looking retro fan- too bad it sounds like an 747 taking off!

Anyway- walked Bella to warm up the ankle then headed to the Tan for three laps- I was going to go to the lake but it was still windy and it is unbearable in the wind whereas the Tan is quite sheltered.
I ran my three laps- the original plan was two but that hardly seemed enough so I thought maybe two more. I saw Em and Clarkey at the Nike tent getting ready for the training session as I completed my third lap- I stopped for a chat then kept going. My heel started to really hurt so I decided to call it a day. My ankle hurts in different places throughout the run- the second lap it hurt on the inside closer to the sole, but at the end it was the outside in that little hollow just behind the ankle bone- it is all a bit strange. I have my whole foot in a bucket of icy cold water right now- keeps me cool too!

Another damn rest day

Enforced rest today because I got up early and walked Bella before heading to the gym to do spin class before work and the gym wasn't open yet. I pity whoever it was that slept in because there was a large lynch mob disgruntled lycra clad people waiting out the front. I waited an extra fifteen minutes and then went back home. I was doubly angry when I checked the timetable and realised that they have cancelled the Friday night spin class that I sometimes went to.
I took Bella for another shuffly walk and got to work early. I was purposefully not running because I wanted to rest up my ankle and knee.
I am so angry at the gym- Fitness First- more like Finance First. They have removed the bike racks so I can't secure my bike in the gym but now have to tie it to a post on Chapel Street. They have also stopped several classes at times I liked. They have removed the speedos from the spin bikes so I can't work out the cadence quickly. Dammit, I am writing a letter.

Rest days

This is me at 7.00 a.m. yesterday after we ended up in Nagambie on the way back from our work trip. We had to stay the night in an absolutely fantastic resort for next to nix and then headed out on the lake for a paddle first thing in the morning. Sadly I drank too much the night before and didn't really appreciate how glorious it really was. It is quite obvious that I did no exercise yesterday (apart from the paddling!) and had a "rest day" this morning. I had a BBQ last night with Mum and my sister and her housemate after we decided not to brave the smooching couples at any local restaurants so I cooked up at home. I have to say it was the first time I have ever driven the BBQ- being a non-red meat eater I have never been appointed as the chief BBQer. There were no complaints but I am not sure if that is just because they were being polite. Anyway it all went well and I didn't even drink too much but then as I went to bed I was overcome with nausea and threw up my dinner. What a waste!

Mum was good enough to do all the dishes, bless her.

Wind In My Face (8, 8, 60.1, 173.6)

Yesterday was a rest day so I headed back to the Tan track this morning for some intervals. I have decided that the sprints were okay, I didn't feel like I was running enough to call it exercise. So I am going to swap them for intervals- I hope I have this theory right.
I did two laps of the tan and alternated between running as fast as my chunky legs would carry me for 250 metres (about 5.10 pace) then gasping for air and slow jogging for the next 250 metres. I realised that when you run fast(ish) you get such a lovely breeze on your face! It was a lovely feeling, shame I can't make it last a little longer.
I didn't head to the Tan until 7am because I had dinner with some guys I worked with a few years ago and there were many stories to go over and lots of gossip to catch up on. I am always reminded of how I prefer to run earlier when I get to Alexander Avenue near the Swan street intersection and I get a mouth full of air pollution every time I gasp for air.
Anyway it felt good and I stretched well before returning home.
So much cleaning to do because Mum is coming to stay tomorrow night and I am going away for work tonight.
Must go find the mop.

Back In PumpTown

I headed back to pump class last night- it took all my energy just to walk to the gym so when it came to waving the barbell around the room I have to say that I didn't really have a lot left in the tank after my long run in the morning. I kept the weights light because it has been over a month since I went to pump class- and I am getting ready to feel the pain tomorrow. I do enjoy pump class but I absolutely despise lunges- my calf troubles don't help either. I wandered home and then spent a good hour on the couch. I took Bella to the park again then settled back on the couch for "So You Think You Can Dance". I am so impressed with people who can dance even a little bit- so I love these guys, I just don't like that they are so..... American, or cheesy, over confident, strutty, y'all, "on the love boat" etc, I forgive them because they look amazing.
The new half marathon record is now 58:?? and that is what I am even more impressed about- I would be more than lapped by the new record holder. I cannot even sprint as fast as they go for the whole half marathon.

Tan, Lake, Fed Square (15km, 42.5, 52.1, 165.6)

I really wanted to do a long run this weekend so even though I ran yesterday with the Run4Kids training group, I decided to head out this morning for a few more kms. I walked Bella first to warm up my ankle then drove to the Tan. I parked around near the shrine then ran around to the bottom of Anderson St, over the river, into Fed Square, back along the other side of the river, along the tan track, down domain road to Albert Road and along to lake, around the lake then back to the car. The foot pod was slightly out so I ran a little bit extra just in case it wasn't exactly 15km. It took me ages. I was a bit tired after yesterday- and my three other runs this week have been at 6min/km which I find a stretch. I am happiest at 6.30 min/km and I was around that for most of todays run. The lake was horrible though- the wind was really bad down the beach side and I just pulled my hat closer to my ears and concentrated on the ground about 3metres ahead. My max heart rate was 182 (97%) no prizes for guessing that was Anderson Street hill, and my average was 156 which is a bit better (83%). Ice and rest for the remainder of the day.

It is healing, but it still looks awful.

Just checked out my time for the Zoo run and they have me down as 49:13- almost a minute out. Am very miffed. I will be writing a letter- this won't be the last they hear of me (waving fist ineffectively)

Glared so hard my eyes bled

I was a very unhappy person yesterday afternoon- and bursting a blood vessel in my eye didn't help my glaring look. I have this big red blood spot on my right eye that looks horrible. Even the "client" we had in the office asked me if I knew I had a haematoma in my eye- and that it looked very red and nasty. I was feeling very nasty also. I ended up doing 3 hours overtime because of reasons beyond my control, but not beyond my colleague's.
Any way, because I looked horrible and had a matching mood, I didn't feel like going out afterwards so I was in bed by 8pm...on a Friday night...yes I am sooo sad.

But this morning I got up, very rested, walked Bella then headed into the Tan for a Run4Kids training run. I got to meet Em and caught up with Kathrynoh again. I decided to do the 8km medium run which should have been a 6min/km pace. I met the leaders and then we stood around for a while and it was about 9.20 by the time we headed off. The pace was a lot quicker than I thought- I kept up for most of the first lap but the hill hit me and I couldnt keep up during the second lap. I ran by myself for the next couple of kms then the slow group swept me up- but even they were going quick. I finished in a time of 48:57 for the 8km which is about 6.07 min/km. My heart rate averaged 94% which is as bad as usual- and my maximum was 104%. My second lap was only 30 seconds slower than my first lap.
Definitely the slow group for me next time. I was supposed to do a long run today but I don't know if I will try to do it tomorrow instead or just leave it for next week.
Boring weekend planned again. Might have to win tattslotto to make it more interesting.

Treadmill run

No run this morning because I just ran out of time. We started work at 7am so while I usually cram in a spin class, walk the dog and ride to work, I just couldn't be bothered this morning. Yesterday my legs felt quite good after the zoo run so I took myself off to the gym and tried to calibrate my foot pod on the treadmill. For some reason I thought that instead of just running a km to calibrate I would run 5km so I set the tready to 6 min/km and just ran- it still feels too fast especially at the start but after a while I could probably have cranked it up a bit. I live in fear of falling off the tready and I have had my share of near misses so I didn't fiddle with any buttons- resisted the urge to slow it down when I was worried about the pace and had a really good run. I wasn't watching the TVs they have so it was quite tedious just watching the numbers on the display just tick over- but I did sweat a lot more than I do outside.
Hopefully my foot pod will now accurately record the distance I plod (and maybe be a bit forgiving on the pace?).
I did some weights then walked home via supermarket. Afternoon shift yesterday normally means I consume a serving of Pad Thai that would feel four people, but I was so restrained and had wonton soup instead- the boys all got burgers and chips, lovely fat chips, with salt and fat and crunchy goodness. I didn't even steal one.