Crank-e 5k: 16/9/18

What can I say?
This was one of my best runs.
dsc_0298.jpg
After Ross and being under prepared I got myself sorted and in two weeks turned it around.
While 5km is not long it is a fast run, and I wanted to feel confident on the flat loop and be able to push myself.
I have revamped my strength workouts and sorted my week into something that resembles organisation.
When I injured my ITB the physio gave me some exercises to help strengthen and repair. After doing these and a couple of extras I found my speed increased and it felt easier. While easier is not the best word, with my glutes being activated properly as well as the other things, I felt I could get more done with less work. Ok, that sounds odd to say it like that (as I talk it in my head while I type), though I think you may get the idea. The fitter you are, the better your body works, then you can do more without feeling like you are working as hard.
So I have started these workouts again, re-assessed my diet (and being stricter on it) and in a week I feel so much better all over.
I have set it up in 4 week lots after reading this:
It takes 4 weeks to notice your body changing,
8 weeks for your friends to notice,
12 weeks for the rest of the world to notice.
Give it 12 weeks.
Don’t quit.

Screenshot_20180914-124906.png

I digress, this post is about today’s run.
There were loads of people, as usual, it’s a fast fun race that is supporting our main hospital.
Mr 14 came with me to do the 2.5km run while I did the 5.  The first lap was getting a rhythm and finding a place in the crowd. I had a shadow with me the whole way till the turn around point, cruising easily (well, it looked that way) where we went our separate ways – me pushing him through to the finish. I felt good, not too niggly or sore, although a mouthful of water would have been nice, even just a splash.
The second lap I concentrated  feeling good and not looking at my watch. I wanted to run comfortably – if a pb was to come then it would be – within reason. I thought that as I come up to the last 500m I would check and see how close I was.  I had passed the 27.30 pacer early on and wasn’t sure how close he was after that. I did think he was right on my tail though.

I didn’t want to jinx myself by checking my watch. I looked at the half way mark and was happy knowing I’d paced my son to a good time, then not again til after I had finished. I felt the buzz at 4k and said ‘do not look, do not look’.
As I came around the corner and headed down towards the final turn my ears pricked up at the announcer mentioning the 25 min pacer.. holy shit., really, I’m going that well. I made the turn and then grinning like a mad man (and hopefully not looking too crazy) pushed myself to the finish.  I glanced at the clock as I passed and fist pumped as I crossed the line knowing I’d done a major pb. Fingers crossed the picture looks alright.

Overall I was super happy with this one, well run, finishing strong and happy.
Train well,  train hard and run happy,  Jennifer

 

Advertisements

Ross 10k – 2/9/18″

It’s been a week since and I’m only just getting around to posting this. I’d actually forgotten, being busy with work and trying to calm my quad.
I’d done the training but missed hills and strength. Ok, so all I’d done is some running. I arrived on the day half an hour early, perfect time really. Having been here before I knew where everything was and what to go was.

Grabbing my bib I head to the toilet – standard practice really. This year they had a 2km race for the kids so we registered Mr 14 and headed out to stretch and listen to the usual pre race talk.
As we set off I aim to go slow and cruise, knowing my leg would niggle pretty quickly before I settle into an easy pace.
The turn around is further along than I remember and I’m starting to hurt.
By the second kilometre I am feeling ok and start the turn for ‘the hill’. I get up it ok, walking just a super short bit before taking the down hill and grabbing a drink at the 3km mark.
I call out and wave to hubby and Mr 14 at the drinks station and continue on.
The roads are so long and flat that it feels like it takes forever but my watch buzzes 5km at 27 min, and I head out again for the second lap.

I’m cruising along, still feeling the pain in my leg and notice at around the 9k mark that my watch has died.*
I kind of pick up the pace as I head down main street, but that last corner and heading to the finishers chute is what does it for me.
They call out names where they can, and I hear mine. I’m smiling all the way and there is a good picture or two (yay!) of me finishing.

I glance at the clock and think that I’ve blown my time by 2+ minutes so don’t worry about it till the next day.
Imagine my surprise when I see I missed my PB by 90 secs. If my watch was still alive I would have definitely pushed to try for 3 pb’s in a row. Had my watch not die when it did, I would have been able to push myself just that little bit and get another pb. Aaah, hindsight is a wonderful thing.
I would have yo say I am pretty happy with this result despite going in under prepared.

Mr 14 oh so closely missed his dream of 10 mins for 2k by 2 seconds. His goal for this weekend’s 2.5k race is to get it in 12 mins.

*my watch had been giving me grief all week. It wasn’t holding it’s charge and it felt like I was hooking it up every day. Finally realised that one of the charging pins was all out of whack, so straightened it up and bingo…watch is charging once again. Thank fook for that. Didn’t need the headache that could have caused.

Train hard, train regularly, don’t miss the important things, Jen x

Launceston 10 – 3/6/18

There’s the point in each race, at the starting corrals where you think “what did I sign up for”
There’s the point in each race just after the gun goes off where you think “what am I doing”
There’s the point in each race near the half way mark where you think “I can do this”
There’s a point in each race near the end where you think “are we there yet?”
There’s the point in each race where you turn that last corner and think “I can see the finish, make it strong”
Then there’s the point in the race where you realise you’re not just going to get a PB, you’re going to smash the last one.

That’s the point when you realise that the hard work was worth it, the strength workouts, the consistency in your training. It’s all down to this last two hundred metres.
You smile and keep pushing along, not rushing, following your new ‘no-pressure’ plan. You cross the line with a grin a mile wide and fist pump yourself, knowing you did it. Knowing it was quick even though there were points where your legs felt like lead. Where you thought your lungs would pop.
When you pushed through the stitch from gulping too much water.
When you pushed up that last hill on tired legs, willing yourself to not stop and walk. Where you round that corner and saw the finish line ahead.
Kept the pace even and steady.
Smiled the whole way,  not having that ugly ‘I’m about to poop I’m working so hard’ look captured for eternity by the photographers.
Crossed the line and hugged your husband and kid, giddy with the knowledge of a fast run.  Medal around your neck you get the obligitory picture and head back to your hotel.
You then struggle out of sweaty clothes for a shower, snooze several times in the car on the way home, then get that need to #eatallthefood. All the sweet food.

I had such an amazing time on this run, there was a quiet confidence about my pace, and how I felt.  I was striding out well, I was running so comfortably and strong.  I didn’t feel too tired at any particular point. There are definite tired points in any race, but my training is working out the way I want – giving me more in the tank once I’m finished, and helping me feel stronger for the duration of the race.  The next 3 months are going to be full of hard work before my next race. I am hoping for good things. I want to get stronger and more consistent.
I have only ever bought the complete package of my race photos once, and that was for my only to date interstate run at GCAM. I’ve done it again though. All the pictures were so good. No ugly faces, a little bit of struggle picture, a wry smile as I head to the finish line, that big grin as I’ve crossed the line. I like them all.

Keep chasing that PB, it’s worth all the hard work.

 

orig-TAAA3519
Rounding the last corner – the end is in sight!
orig-TATB3145
Nearly there.
rt20x30-ZZZZ4238
Yes!! OMG I did it. So glad to finish. Gun time on left, net time on right. Massive PB acheived.

 

 

 

Run the Bridge, Feb 18

The usual pre race nerves set in a few days before hand. The weather, my bib, clothes, food and hydration, getting there on time.

My training had gone well and I was feeling good, ready to start and finish the race – enjoying it all the way.

We arrived at the start with plenty of time and I did some stretches and chatted with hubby before he had to leave – making sure he got to the finish line in time.

I headed to my usual mid pack starting position and loosely jiggled on my toes.
The 4 minutes between the elites and us starting were painfully long.
The start of this race is always tough because the route turns the first km into a bottleneck where you have to jump and weave to not be tripped or trip anyone else.

I decided right on the start that I would not check my watch at each km notification, I would listen to my body and go with the flow. The km markers were pretty spot on as my watch buzzed almost exactly at each one.

I slowed for a drink at the first station then paced myself up the first hill. It’s a sharp incline that is worse than the main event (the height of the bridge), and I didn’t want to walk too much. A short couple of walks and I was at the top and getting into cruise mode again.

Coming up towards the bridge and there was a huge crowd – 5k walkers and runners and cheer squads – the place was pumping. People cheered us as we passed them making our way up to the crest. Just past the top and the next race started. They surged past us, sprinting down the bridge. It was most off-putting, after settling into a rhythm and then having it all go out of whack – I lost the runner I was following and felt a bit lost and slow in all the speedsters around me.

It was at the 7km mark that I saw the 60 min pacer and knew I was reasonably on target – I will admit, I had checked my watch one around the 5k mark.  Losing them while I grabbed another drink was no great drama and I continued on my way. I was  happy knowing I may or may not make the sub 60.

The next two kms were tough, the end is so close yet so far away. The last km is though a mass of support and cheers, and really keeps you going.  Five hundred meters away from the crown to mini incline and turnaround and then it’s the race to the finish.  Most of the time anyway. As I headed back down to the corner and finishing, I gave myself a talking to. “Slow down, don’t rush it, smile, relax, finish strong, finish smiling”. I loosened my shoulders and off I went. Smiling the whole way down the chute, no weird sprint and angst face, just smiling and feeling good.

There is 1 good picture – the other 2 I have my eyes shut. Go figure, I don’t even know where the photographer is and I still have my eyes shut.

Crossing the line I save my tomtom, only to discover is says 9.98kms – but the time, 57.57 is all I’m worried about. Woohoo, pb time, for both the distance and race.

The official time was 57.54. I’m very happy and rest a few days before getting back into training for the next race. I think it shows what the plan can do, I was consistent and adding in the strength and interval workouts really helped.


Back to it. Happy training and finish strong.

The 10km plan

You’ve run a marathon, you’ve run more halves than you can count (training runs included) and now you decided you want to have a training plan for 10km runs.

Whaaat???

The answer is pretty simple.
To help me get enjoyment out of running again.
Less pressure on performance, and more on fun.

At Ross last year when I had finished my half I made the decision. At least I think it it was at this point. It really doesn’t matter where or when I decided, I am just to very happy that I did.
I’ve taken all the pressure off me for this year.
2018 is about the 10km Run. One of my runs are longer than 10 (ok, city to casino is 11, but it’s so close, it really doesn’t count as more, does it?) with a few fivers thrown in for good measure. This means training is short and sweet, no long days with me recovering from a 25+ km run. Just me and basic runs, having fun.
Part of the decision was because I wanted to run each race that both Cadbury and Ross have (10, 21 and 42 + 5 for Cadbury) and have the full collection of medals.

So why do a plan for a distance I can almost run it in my sleep?  After Point to Pinnacle,  (which took more out of me than expected), add in the Christmas rush I have with work that starts about the same time, and my work partner needing medical time off, I was stuffed before I started and never really got a proper reprieve. (No wonder I got a cold the day we broke up for xmas).

Mojo – gone. Running oomph – gone. Enjoyment – kinda gone.

Dont get me wrong, I still itched to get out and do something I just couldn’t seem to make it happen, call it laziness, I just had no will to move.

The plan with the plan, was to help me get moving, I’m good at following rules if you will, so having something to be accountable with makes it easier to just get out and do it.

I’ve done up my years worth of races, hubby is happy with them, there is one weekend trip and a few long days coming up – he’s an awesome support to me driving 3 to 4 hours and then hang around while I run about with hundreds of others and then drive me home.
So it’s now time to get moving, and see what I can achieve with a year full of 10k training. Intervals, speed work and regular rest days. Aiming for consistent sub 60 mins, although finishing each race means I’ve still achieved what I wanted.

Check my race page for this years events and happy training.

72ECF3A8-D7E1-409F-A142-57EFC99EED43

The toughest race is ahead….

Yep, it’s that time of the year again. Point to Pinnacle is coming up in just over a week (not 4 days like I thought) and I’m starting to get those nervous feels. The everyday regular nerves that come before something big happens. Nerves that happen in various degrees before a race – the bigger the race (or the first timeI do a particular race) the bigger the nerves.
I’m pretty confident of my chances in making it to the top despite several hazards along the way this year.  I’ve had numerous injuries and my training has been all over the place.  My mojo has come and gone and I’ve had moments of ‘negative Nancy’ being all over me.  The distance is not the issue, it’s the incline that scares me.

Make it to the top!
Training – I am both excited and apprehensive about the coming week and my last few workouts. My incline training has been non-existent for a good month so I know, should we get to go all the way up, my legs are going to kill me the next day. The thought of being able to say ‘I did it!, I conquered the Mountain’ is what will keep me going, that mind over matter. The challenge to push myself to the limits. The weather has been good so the odds of getting to the top are in our favour.
Weather – I am in two minds about this – do I want it to be wet and miserable like last year, or fine and sunny.  Wet and miserable means we will be taking the alternate route and doing 21kms to the Longley Pub, which would be a beautiful run up and over the hill, which would be an awesome and non stressfull finish.
Sunny, of course, means a trip to the top. Which I really want to achieve.
PB? – This of course, will happen if we get to all the way. Should we go up and over and finish at the pub..? then I will trot along like I did last year, and hope for the best. Running in that sort of rain, I am more worried about falling arse over and doing serious injury than making a PB. Like I said to a lady at work today, I don’t care if I come last, so long as I make it to the top before the bus has to pick me up. My goal is simply to finish.

Get to the start line.
Run the race.
Have fun.
Cross the finish line!

Getting to the start is half the battle.  I will be reading over and (loosely) following my plan from last years run (even though I didn’t need it in the end).  My splits for last years run was around the 70 min mark for the turnaround at 10k. That was right on time, about 35 mins per 5km. If I can manage that this year then it gives me 2 hours – another 120 mins to get 11 more kms under my belt. Doable..? I think so.

Train well, be consistent, Enjoy the run.
Jennifer

Ross 2017 – 21.1km

After a rocky training schedule I started race day with one thing in mind. Finish the race.

During my interrupted training I knew I was good for the distance so decided to continue as I could with whatever strength and stretching routines I could muster up.

On the day I drove to Ross with a friend and we arrived early enough to pic up bibs, take a walk, stretch and make the copious toilet stops before the start. I was feeling good and had made the last minute decision to run naked – no hydration. The weather was looking ok, not much sun, dark clouds promising rain and the usual Ross wind.

As we started off I made sure to keep my pace slow, purposely bringing it back down. One of my many running faults is to start out too quick and then die in the back half. I didn’t want that to happen this time.
The first drink station is around the 4-5km mark and by then I was ready for some fluids. And a lolly or two. Imagine my horror when I see no lolly bowls at the ready. Nothing, nada, zip. Oh well, they might be at the next one. Nope, no such luck.

Walking through with my drink I sipped a bit then continued on. The infamous Ross headwind started just past the tree lined part on a long 3km section of open road and that set the mood for the rest of the run. Tough.
Ironically, it was this section of the road on the way out I started my music with the first song being ‘Road to Nowhere’ from the Talking Heads.

I pushed along the long and lonely road, by this time I was pretty well on my own. A few half and full marathon runners passed me. As I got closer to the turn for That Hill there was a little congestion but nothing too bad. Eyeing off the hill for the first time in 12 months was weird. Knowing I only needed to do it twice gave me comfort, as did the size of it, I had remembered it as something that resembled Everest (or for Tasmanians, Mount Wellington). I powered up it and got close to half way before the steep kicked in and I shuffle/walked the rest. Near the top I picked up the pace and continued on down the other side.

The rest of the run went smoothly, walked through the drink stations, sipping then emptying the rest over my head, and moving along, doing an occasional walk as I felt it.

At 17kms I was feeling good, running alongside another RMA and checking my watch saw that if I kept the current pace I could get a pb. Woohoo! I was still aiming to finish so just kept moving. A  friend was approaching on her second lap and I ran in front of her attempting a couple of jumps. We high fived and continued on. Boy, that wore me out, I shouldn’t do that again mid-race. Walked most of the hill and kept on moving.

The last turn was in sight and my watch said I was going to get a good time. Pushing on, looking at the mantra on my shoes – Finish Strong – and ploughed down Main Street. A surprise, and awesome support, came from car on the side  door opens and a voice calls out “Go Jennifer!!” I look around, wave and grin like a Cheshire, then pushed on harder. The little things, running side by side not talking, a shout out from a car, high fiving friends, saying ‘good luck’ ‘well done’ ‘keep it up’ are all welcome as it gives a boost we may not realise we need.

I approach the last corner and check my watch – omg! – vere to the right as I hit the finishing chute, grabbing the pb bell and giving it a good ring.

This race was one of my best. For numerous reasons. I wanted to finish, I wasn’t fully worried about a pb (always good, but now, not essential) and feeling stronger due to my regular strength workouts.

Beating even my wildest dreams for this (or any) race and gaining two personal bests over two consecutive years at the same Race location. First my marathon, now the half – wonder if I could make it a trifecta when I return to do the ten k next year?

A huge smile and absolute relief. Finished 21.1km in 2.16.58.
IMG_2779
We started the half as the clocked ticked over 1.30 from the full marathon start.

Train well, train with fun and keep working on being the best version of you, Jennifer

GCAM 17 part 2, the race

I get to my corral and, feeling a moment of relief, settle for what feels like half a second to catch my breath. Still feeling a little panicked and out of breath I take off my jacket, and yank on the tutu, all a little too fast to be comfortable.  Tying the jacket to the back of my pack I pull it on, making sure it’s fitting in all the right places.  Some guy sees the bottles and says “no jet packs allowed” I laugh back at him and say “I wish” before he disappears into the crowd.
The announcer has moved the elites off and we patiently wait for room to walk forward. There are so many ahead of me and by now I have calmed down enough to take a good mouthful of drink, shake out my body and gather my thoughts for the race ahead. I get my phone ready for tracking and make sure my sunnies are secure in their pocket before taking a pre race selfie and picture of the pack ahead of me.
We’re moving slowly forward and I’m in the last corral – which is the 2.20 and above time group – so it’s a good 5 mins before a cheer goes up from ahead and we can start a slow jog. We cheer and holler as we go under the arch waving at the crowds along the road.

My plan for this race has changed numerous times and by the time I head through the starting arch it has came back to ‘simply finish and enjoy myself’. I cruise along, not thinking too much about anything except not tripping heels in front and being courteous to those behind me. It takes several kilometres before the crowd starts to thin and I can run with a bit more space to myself. I’m so used to running ‘free’ I was almost claustrophobic with the crowds. Almost but not quite.
While it was not on purpose I was happy that there was no volume on my phone to give me distance and stats, I just wanted to run and enjoy the day. That being said, the first 5k took forever, and I started to lag. I could feel a blister forming on my left foot, some chaffing on the inner thigh and my hydration pack had a kink somewhere near my underarm that just wouldn’t fold flat. After a few goes of trying to sort it out I gave up and figured I’d just take whatever it gave me. It couldn’t get any worse than what I had just gone through.  After two weeks of no activity I was worn out, sluggish with lead legs, and every turn we went round I was hoping to see the 10k turn point.
That point came when I least expected it and I was pleasantly surprised with the time on the board. I can do 10km in around 60-66 mins so when I saw it was around 75, it gave me hope. Add another reason to hold back the tears. After the bad start to my day I had been holding back tears of both disappointment and absolute joy at being there. It was kind of surreal, I had spent so long training for this and looking forward to it, I couldn’t quite believe I was actually there.
I kept cruising, avoiding the toilet lines and moving aside at the drink stations, (I had my own after all), waving and cheering out to the spectators. The crowds certainly kept my spirits up, and with the thought of husband with me I was able to keep those ‘negative nelly’ feelings at bay.
I was starting to wane shortly after the 12km mark with my knee also starting to jiggle. I made the decision to walk where I needed to and not push too much, my goal of finishing being foremost in my head.
IMG_2365
From here on in, I fought back the tears on more than one occasion, and aimed to collect as many high fives as I could. I spotted one camera guy just in time thanks to the girl in front of me doing a wave and ‘V’ with her hand – and my picture shows me looking happy and strong – something I’ve worked hard at achieving.


By the time 19kms came about I was really struggling, taking the race one km at a time, limping a little, walking where needed and still, holding back the tears.
The hardest part, which was also the best was the last full kilometre. So many people, so many cheers and high fives, and finally, turning the corner to see the most fantastic sight….the arch with ‘250m to go’ and the crowd that gathers in the final 100metres…incredible!

img_2441
I have never been so happy in a race as I did at that point*. Trying not to limp too much, I’m head down, bum up, legs moving, no energy for any kind of sprint, trying to smile and not cry, crossing the line and subsequently forgetting all about smiling and giving the air high fives.
Seeing my time of 2.36 and I’m over the moon. Not only did I finish, but in a time much quicker than I had expected given my lead legs.

 

To be continued….

*a small lie, finishing my marathon was up there with the happiest I’ve felt in a race.

Marathon dreams

Eight months ago I had a dream. One my husband was happy to help me with. And we started right then and there – booking flights to my second marathon.
Today, I write that my marathon dreams are over. At this stage I highly doubt I will do another one. I won’t write it off completely, but right now it’s nowhere on my horizon.
Shortly after my DNF in January while I was in recovery mode I made a decision. Do two more marathons (GCAM and give Cadbury another go) then ‘retire’. Concentrate on halves and 10k runs. Races that are relatively easy to train for and don’t take up all my time and energy. As I’ve written before, training for a marathon takes a hell of a lot of time and effort. By the time you have finished the race you have been on the go for up to six months. Totally exhausted.

I am 3 weeks out from what would be my third marathon start and I have dropped to the half. Last week signalled the end of my marathon dream. It also signalled the start of a whole new chapter. One I will start on the Gold Coast, not in Hobart.

The history of this decision..? Week 7 of marathon training and I roll my ankle during a short run. Somehow I manage a tough but excellent timed 25k 3 days later. The following week I am planning a good 30k and all hell breaks loose. My body and head were fine, it was a beautiful day, the weather was perfect – especially a long run like I had planned. My foot on the other hand had other ideas. From 6k mark it just wanted to shut up shop and disappear. Every step was painful and it felt like my whole foot was a bruise. To touch it hurt like the proverbial. Putting my pride aside I made the call at 13k and finished fifteen of the slowest kilometres I have ever done.
It was at that point I knew I should probably not push the distance. Hubby agreed when he got home from work and it was as easy as that.

My feelings about all this… well I realised the next day how much stress I had put on myself to do it. Which on the day would have resulted in another injury or meant the day before I would change to the half and then be disappointed right when I should be feeling on top of the world. By making that decision now means I can spend 3 weeks preparing my best for 21kms.
I cancelled the app with my marathon training and will make small adjustments to the written version to finish the deal.
The aim is to keep doing the main runs (2 small/med and 1 long) while concentrating on strength and stretching in between days.

All this aside there is one very special reason why I want to finish this race, enjoy the run and have a blast. I want to arrive home on a high, enjoy the trip, cry tears of joy and embrace the atmosphere – it’s my husbands birthday on race day and he will be at home with our boys. If there was ever a non-selfish-most-supportive thing a person could do,this is it. Pay for your wife to travel interstate on her own to do something she loves. Now that is what I call support and honest to goodness deep love.
That is the reason I am happy to do the half not the full, to look after my body so it is healthy and able to love for a long time to come.

Keep training, look after yourself and do what you love, jennifer.

Running scared – no excuses

I’ve been lazy with my workouts.

Its been busy at work – I’ve been lazy.

Physically I am tired – I’ve been lazy.

My body has ached and is sore – I’ve been lazy.

I really want to run – I’ve been lazy.

I really want to run – I’ve been scared.

I’m scared it’s going to hurt.

I’m scared it will cause more damage.

I now have to admit this to the Physio on Tuesday.

I’ve been lazy and scared of doing my workouts.

There are no excuses.

There are no reasons why I cannot and should not do them.

Mind over matter – I Can do this. I Will do this.

Being lazy will not get me running again.

Being lazy will not get me to GCAM.

Being lazy will not get me stronger.

Being scared will do me no favours.

Being scared will get me nowhere but stuck in a rut.

Being scared and lazy will only damage me in the long-term.

Time to pull on my big girl panties and get the job done.

 

Be safe out there, and keep your strength up, Jennifer