Week 11 – It’s Marathon Week!

This is it, my first taper week. Closing out last week in just over 92km it was a relief to start the two weeks of taper ahead. I’m writing this from my room in Brooklyn and a little jet lagged so bear with me.

Total Km: 43.7

Runs: 5

Rest days: 2

Strength training sessions: 2

Speed Sessions: 0

Races: 0

Monday’s recovery run was a meant to be a slow and steady 7km as it started on sore and tired legs but ended up at 4:43/km.

On Tuesday I hit the road for 10km easy and tried to keep below race pace; 4:58/km.

Wednesday started with a deliciously painful weights session, then finished up with a social run at The Running Edge; 7.6km @ 4:38/km.

I started holidays on Thursday in preparation for my trip to New York so I opted for  a leisurely 9km in the sun with friends.

Friday, usually a rest day, was my last run in Oz before the trek to NYC later in the day. I hit the road early for 10km at an easy pace.

I was flying Sat and Sunday so these are unintentional rest days. I plan to run in New York on Monday 5km, Tuesday 4 x 400m efforts, Wednesday 5km and Sat for a pre race shake 3km.

On Sunday I think I’ll RUN THE NEW YORK CITY MARATHON!!! (Insert girly scream) This is really happening… I’m beyond excited so watch out for more insta action as Marathon Week unfolds.

Out for now.

Gab

p.s Have a giggle when you think of me over the next few days… I’ll climbing up the walls come Sunday.

via GIPHY

Week 10

I’m a bit emotional as I reflect on week 10, the last peak before I settle into a couple of taper weeks. I’m certainly exhausted but can safely say I’m feeling in my best condition yet.

Total Km: 92.3

Runs: 6

Rest days: 1

Strength training sessions: 2

Speed Sessions: 0

Races: 0

After two solid days of weekend racing I decided to take a rest on Monday ahead of a big week. On Tuesday I woke really early and hit the pavement before 6am, knocking out 16km at 4:57/km.  On Tuesday night I was feeling fresh so I opted for a Glutes session on the mat completing as many reps of each exercise to failure; crab walks with the band, weighted floor bridges, clam shells, weighted leg extensions and donkey kicks.

On Wednesday evening I joined The Running Edge for our social squad run; 8.2km at 4:42/km, this run always puts a smile on my face.

Thursday was a public holiday so after a sneaky sleep in my son joined me on his bike for 10 leisurely km up the rivulet track. This is such a rarity and definitely was a great way to break up the week.

On Friday I had to make up for missing Monday’s run so headed down to the waterfront with my running buddies for 10km out and back topped off with delicious hot coffee.

Saturday’s 16km was really tough, maybe because of the horrid headwind or maybe because Friday wasn’t a rest day but after starting with Park Run (5km) and running home, it just felt long. Averaged 4:47/km.

I had planned to get dropped 32km out and run home for Sunday long run but it just got in my head a bit too much and I changed last minute for an out and back with the running group which just happened to include 700m of elevation, whoops. Toby and the kids came to meet me with coffee and cheers, the last long run completed. With two weeks of taper coming up it made me think, “I have to relish every single moment, as I take on this epic experience in only two weeks from now”.

Well this is it, the next diary entry I write will be from New York City. Flying out this Friday means I’ll move Sunday’s 12km to Friday and miss Saturday’s 6km. I can’t wait to hit the streets of Brooklyn on Monday morning for my very first run in another country so stay tuned for lots of action on Insta.

Out for now.

Gab

Week 9

Wow I was ready for this week (only 67 kms) because I was so tired coming out of week 8.

Total Km: 56.2

Runs: 5

Rest days: 1

Strength training sessions: 2

Speed Sessions: 1

Races: 2

I decided to take an extra rest day and slept in on Monday, just to allow my body to reenergise.

Track Tuesday was 8 x 400m hard off 60 seconds and I did a warm up/cool down either side.

On Wednesday I did a killer 33min strength session; Legs & Arms & Shoulders and then finished off the day nicely with my favourite squad run at The Running Edge.

I took a rest day on Thursday and ran Friday morning instead. This was a leisurely   8km at 5:04/km which finished at the coffee shop with the running buddies so winning all round.

I also did an intensive Butt set on Friday using my 24 km kettlebell and a theraband, incorporating lots of weighted floor bridges and crab walks.  Bec and I’ll be sharing more on these glute strengthening workouts soon so stay tuned.

On Saturday and Sunday I competed in the team multi sport event, Freycinet Challenge. This was a massive risk due to the two days on some serious trails and I didn’t want to come home with any sprained ankles but it was a brilliant couple of days racing and no injuries to speak of. Saturday was 17km and Sunday was 14km.

I didn’t quite reach the 67km scheduled for the week but I’m happy as week 10 is 92km and my last peak before taper time. I plan to enjoy every minute of it as I know once I’m tapering I’ll be dreaming of long runs again.

Eeeek only 19 days to go….

Out for now.

Gab

Week 8

Phew, this week really got me beat! And with a few war wounds to show.

Total Km: 91.6

Runs: 6

Rest days: 1

Strength training sessions: 1

Speed Sessions: 1

Races: 0

I started the week strong with an early morning recovery run on Monday; 9km at 5:14/km.

Tuesday required a bit of planning as it was 16km and I had to squeeze it in before work but I managed to get it done, starting at 5:45am with an average of 5:13/km.

By Wednesday I’d clocked up 25km and was feeling a little tired but I knocked over a 33min Back & Core strength session before work. By the end of day I was somehow full of energy and went along for The Running Edge squad run; 9km at 4:23/km.

Thursday morning was a speed session on the track. I did 3km w/u followed by 8 x 400m hard off 200m float and finished with 3km c/d. I was tired during the workout but knowing Friday was a rest day made me push that little bit harder.

Saturday I did a slow and steady 15km in the sunshine; such a rarity as weekday runs are always at the crack of dawn. I was very tired though and a bit shabby from a night out on Friday so I was glad when it was over.

To finish what was a really long week I got up early on Sunday and did my 32km as planned. Most of my running buddies are tapering for Melbourne Mara so I had to get creative, starting my run solo and meeting up with them for the last 12km. It was so much easier finishing with a crew than getting myself over the line. I was also really happy with an average of 4:54/km for 32km, I’m starting to think I might actually be in with a chance for a sub 3:45 come race day.

I’m finishing the week with a couple of nasty blisters and some serious muscle fatigue so making the decision to remove Monday recovery run and might make up on Friday instead of a rest day. I’m relieved that this is a lower km (68) week so I can get some energy back ahead of a big week to follow.

Out for now.

Gab

Week 7

Just when I thought my training couldn’t get any better I have a week like this; pure fun.

Total Km: 75.9

Runs: 6

Rest days: 0

Strength training sessions: 3

Speed Sessions: 1

Races: 0

I was a bit nervous about Monday’s 7km recovery run after the 36km on Sunday but the legs felt fresh. I enjoyed it so much I followed it up with a Core & Legs session when I got home.

Track Tuesday was 1km repeats with 60 sec off, with 3km w/u and 3km c/d. I’d planned to do 6 however I could only get 4 out at a consistent pace so I pulled up stumps there; may have something to do with the Fitstar session the night before.

Wednesday was The Running Edge social run with a visit from the Saucony rep so we all got to try out some new wheels. I was so impressed with their trail Peregrine 6 shoes and ended up winning a pair so I can’t wait for them to arrive and put them to the test.

On Thursday I went out with some friends for a nice easy 11.3km trail run followed by a pub meal in advance of Friday rest day. I ended up cheating a little on Friday and sneaking in a strength session before work.

Saturday’s morning run was a slow and very wet 10km.

Sunday long run was a highlight for me this week; 28km – 2’13” – 4:46 average pace. I found it quite a challenge mentally, maybe just because it was solo, but felt strong and full of energy. It was also the first long run in my new Saucony Triumphs, I’ve been slowly building up ks over the last 2 weeks and I’m stoked with their performance. Full review up this week.

As I move into week 8 of training, my focus remains on eating lots of good food and keeping up the strength sessions. I’m finding these are the perfect complement to my training plan.

Out for now.

Gab

Week 6

Wow! I just loved this week of training.

I felt 100% back from being sick over the last couple of weeks and full of energy to kick arse. This was also the first of my “peak” weeks so I focussed on making sure my calorie intake was right up there to prepare me for big kms.

Total Km: 86.5

Runs: 6

Rest days: 1

Strength training sessions: 3

Speed Sessions: 1

Races: 0

Monday was off to a sunny start with an awesome recovery run in the morning and then a Core and Back session in the evening. On Tuesday I rolled out of bed early and smashed out 14km before work; average 4″33′. Wednesday morning I did a Legs, Arms/Shoulders session before work and then headed out in the evening for my midweek social 8km with The Running Edge shop. Thursday was speed work on the track, Mona Fartlek; I’ve been trying to reach 5km for the last few months now and I came in at 4.92!

Thursday evening I did a solid 28min Back & Chest session before a well deserved rest day on Friday.

Saturday was such a beautiful morning and perfect conditions for 14Km of flat easy road.

On Sunday I’d planned to do the 26km as shown on the schedule but couldn’t resist the opportunity to run with friends so I joined the SoleMates Running Group for 36km. I was so stoked to bring it home with an average 4″59 which would put me at 3:30 for the marathon, well under my goal.

Really looking forward to another big week of km coming up and my focus is making sure I’m eating really well so I always have enough energy stored to keep me going through these high km weeks ahead.

Out for now.

Gab

Week 5

This week started off a little shaky as my head cold showed it’s ugly face again on Monday night so I made a decision not to do anything too strenuous in an attempt to kick it once and for all.

Total Km: 50.7

Runs: 5

Rest days: 1

Strength training sessions: 2

Speed Sessions: 0

Races: 1

On Monday morning I missed my recovery run due to a little sleep in so ended up doing a Fitstar session after work focussing on arms and core.

Due to feeling  unwell (but not bed ridden) on Monday evening I ditched Tuesday speed work for a nice easy 8km instead.

Wednesday was the usual social run with The Running Edge 9km @ 4:25/km  and then I snuck in an extra 5km afterwards – clearly feeling a little bit better. On Thursday I completed a tough strength session focussing on arms, shoulders and legs.

Friday morning was a slow 10km on very tired legs but finishing at the coffee shop so it was a good incentive to get to the end.

On the weekend Bec and her family came down to stay so she and I went out for a lovely easy 10km on Saturday morning.

On Sunday I participated in the Budget Fun Run 5km event and was stoked to smash my sub-20 goal coming in at 19:26 and 5th female.

My focus for week 5 is to complete all runs on the plan and up the strength sessions to 3.

Out for now.

Gab

Week 4

I’m really excited about how week 4 went because despite being a bit under the weather I managed to complete 3 solid strength sessions. This has left me feeling strong (if not a bit sore) and motivated to continue this balance of cross training into next week. If you’ve read our strength story you’ll know how passionate we are about maintaining that balance of running and cross training.

Total Km: 44.8

Runs: 4

Rest days: 1

Strength training sessions: 3

Speed Sessions: 1

Races: 0

Fitness Test: 1

I was a bit apprehensive about my 5km recovery run on Monday after really pushing myself in the Ross Half Marathon the day prior. It actually turned out to be the perfect flush out and I felt strong afterwards so I backed it up with a Fitstar strength session at home.

Tuesday morning I did 6 x 1km repeats with 60 sec off; with 2 up and 2 down which left me feeling great for the rest of the day.


Wednesday was an evening social run with The Running Edge Squad; 8.2km @ 4:42/km. I also completed an awesome strength session at home afterwards focussing on Core and Back.

On Thursday morning I had an hour remedial massage to iron out the cracks so I enjoyed a rest for the remainder of the day.  I joined the Sole Mates Running Group for our quarterly Beep Test on Friday night; getting a result of 12.2 after getting 11.5 back in June, so I’m happy with that.

On Saturday I smashed out an early morning strength session focussing on legs and back (not an easy feat after that Beep Test).

Sunday long run was 22km on the trails; average 5.22/km. It was a beautiful spring day and I enjoyed every km taking some time to chill out and relax into a good pace.

My focus this week is to continue implementing strength sessions and do 5 runs.

Out for now.

Gab

Week 3

Okay so this week was a little different because Bec and I were tapering for one of our favourite races of the year; The Ross Half Marathon.

Total Km: 44.1

Runs: 4

Rest days: 3

Strength training sessions: 1

Speed Sessions: 1

Races: 1

I started the week off with a Fitstar session on Monday focussing on legs and back. Speed work on Tuesday was 10 x 400m hard with 90 seconds off; average 3:36/km. Wednesday was an easy 8km with The Running Edge squad, average 4:32/km. On Thursday and Friday I rested up in preparation for race day on Sunday, however I went out for 5 easy km on Saturday morning averaging 4:53/km.

Sunday half marathon ended up being a new PB; 1:36:57, in what was very brutal conditions (watch out for the Ross Marathons race review up soon).

Back on the plan this week with a 5km recovery run locked in for tomorrow morning. There’s nothing quite like flushing out the legs after race day. I’m also looking forward to hitting the trails on the weekend, I feel like it’s been a while (probably only a week or so).

Out for now.

Gab

Week 2

I made a couple of changes to the plan this week mostly because of the way week 1 played out. I reintroduced my Tuesday speed session and so changed the longer run from Tuesday to Wednesday.

Total Km: 54.1

Runs: 6

Rest days: 1

Strength training sessions: 2

Speed Sessions: 2

Races: 1

I loved (well not at the time) my Tuesday morning 6 x 2km repeats and am very pleased I decided to reintroduce these into the plan. Wednesday was an excellent 10Km social with The Running Edge crew and then I hit the track for 8 x 400m repeats on Thursday morning. By the time Friday came around I was ready for my rest day and I found this was the perfect prep for a ParkRun PB on Saturday morning.

Sunday ended up being an easy 10km instead of the 18km on plan. Bec and I are doing the Ross Half Marathon next weekend and we didn’t want to come into our taper week recovering from a long run.

This week I’m having a massage on Thursday morning so Friday will definitely be a welcome rest.

Out for now.

Gab

Week 1

The first week of training was interesting… The thing I found most challenging was scaling back my Ks a bit to fit in with the guide. I also had to keep in mind the plan is just a guide and to be comfortable to make adjustments where I see fit.

Total Km: 58.2

Runs: 6

Rest days: 1

Strength training sessions: 2

Speed Sessions: 0

I really enjoyed heading out on Monday for the 5k recovery run, this has typically been my rest day but I was pleasantly surprised at how good it was to flush the legs out after a long run the day before.

I really missed my Tuesday morning speed session (another routine I’ve been used to) and somehow managed to miss out on Thursday’s hill session due to a sleep in so a week without any intervals has been strange. Can’t wait to get back to these this week.

Due to a small operation I had to undergo three weeks ago this was my first week back to strength training and I got two in over the weekend. I think having this time off really showed as I was so sore I could barely sit down and Sunday Long Run was painful to say the least. This week will feel better as I get back into the swing of things.

Overall I’m feeling great and I’m looking forward to another full week of training. Bec and I are getting together this weekend in her neck of the woods and we’ll most likely hit the trails on Sunday so I’m looking forward to the giggles to be had along the way.

Out for now.

Gab

Bucket list, tick!

When my husband tagged me on a Facebook post to enter a competition to run the NYC Marathon with the Movember Foundation team my first response certainly wasn’t “Could I grow a moustache in just 5 short months?”. I’d only fundraised once for a running event before and I didn’t know if I could do it all over again but I submitted my application anyway and was not surprised when I didn’t get accepted. I quickly responded to the email of (non) acceptance thanking them and letting them know that if anyone dropped out of the 15 person world wide team I was most certainly still interested.

What do you know, not long after and I was in the team.

That was back in June and I’ve been fundraising my butt off to reach the $3500USD target required to secure my entry into the TCS NYC Marathon on November 6 2016.

On Monday (15 Aug) my training plan kicks off so I thought I’d share it with you and my goals and progress along the road to NYC Marathon.

The Goal?

I’ve run a couple of marathons now and my PB remains at 4:02:00 but given I’ve changed my focus and attitude to training a lot since, I’m gunning for 3:45:00 this time around.

The plan?

I’ve decided to follow the 12 week advanced marathon plan above from Medibank to get me to NYC. I chose this one because:

  • 12 weeks is sufficient given my base fitness
  • The plan incorporates some speed, hills and tempo work and you all know how much we love our intervals at Runphoria.
  • It’s in km so it’s easy for me to follow
  • I like the amount of rest days and the taper period.

What now?

I’ll post weekly updates about how I’ve found the training plan and any changes/variations I’ve made but first a little bit about what else I’l be doing to complement the training schedule.

It goes without saying I’ll be fuelling as required to keep healthy and in top form but I’ll also be incorporating a couple of strength sessions each week. This is to ensure I remain injury free by keeping my muscles in peak condition.

Out for now,

Gab