Support Me
Week 14 - 24 weeks to go
Tuesday, 31 May 2011 08:52

Monday 30th May - not feeling very well this week.  Heavy chested, coughing, tired.  'Tis the season.  Soup, veggies, rest for me, along with work - not sick enough for time off.

Tuesday - I did wake up at 5.30, and I rolled over and went back to sleep.  And then this evening, I am tired, hungry, and not feeling like doing 4 x 5 min efforts.  I did run 4 x last week.  I'm not well.  No point being bloody minded about it.

Wednesday - An early night last night and a much brighter girl today.  I did go out running, and whilst I started off thinking I would be kind to myself and be guided by heart rate more than anything, I got into my 4x5 minute pieces at (10k) race pace and actually enjoyed myself.  So much so, that only 90 mins later I was at yoga, and I'll probably get to my complimentary pilates class tonight at lululemon.  All back on track :)

More articles in the news this week about bowel cancer - the first, about alcohol and it's links to cancer which are now thought to be absolutely causative (like smoking and asbestos), and then about bowel cancer rates amongst younger adults increasing.  The worrying thing about that trend is that the scientists don't know why yet.   It could be that generally, we eat more meat, are fatter and drink more alcohol.  That makes sense, but it is not proven yet.  Just to put another one in the mix - science, skeptism and medicine.  I have these links up on my Vital Core Physiotherapy facebook page as well, if you would like to check that out.

Thursday - no pilates last night as they are not running it this month :(  But I decided to do my next running session this morning, as I was going to be able to do it in the 'not dark'.  3x 200m sprint, 4 x 600m sprint.  Not my fastest, not my worst.

Preggie class to stretch at the end of the day

Friday - no training

Saturday - still not well.  Coughed up much charmingness during Strong Core class this morning.  Off to Wallaroo for the night, won't take the shoes.

Sunday - 5km walk in the sunshine.  Need to throw this lurgy.


Diamonds and Drinks Evening
Monday, 23 May 2011 21:39

I am really excited to be hosting a 'Diamonds and Drinks' evening at Everett Brookes Jewellers on Tuesday 28th June.

From 6 - 8 pm we will be treated to a display of fine jewellery, hand crafted by the team at Everett Brookes whilst we enjoy drinks and nibbles.  

I will also be drawing a raffle with a selection of awesome prizes.  The first prize is a pair of earrings donated by Everett Brookes valued at $200.

Second prize is a trial session at Contours Face and Body at Norwood - a Hollywood Woman's Package of facial, eye treatment, arm and hand massage, scalp massage, eyebrow shape and brow and lash tint worth $332 if purchased separately.

Third prize is a wash, cut and colour for your hair at Taboo Hairdressing on Melbourne St, North Adelaide

Fourth Prize is three personal training sessions with Life Personal Training, Hutt St Adelaide

Fifth prize is a runners pack from lululemon athletica, James Place, Adelaide containing a hat, drink bottle and voucher to put towards anything you like in store.

Contact me to buy raffle tickets - only $2 each! Or to buy a $30 ticket to come along to the fun night on the 28th.







Week 13 - 25 weeks to go
Monday, 23 May 2011 21:36

Monday 23rd May - a short run as part of my taper week.  My 10 km TT will happen this week, likely in the dark on Thursday morning, so although this run is meant to be 4 days out, this is the best I can do between work, kids and another late night planned on Saturday.  4 x 600m sprints, which I mainly did downhill on Park St behind the oval.  Not much warm down run as I was keen to get out of the rain!

Tuesday - another short run.  There is meant to be 2 days between sessions this week, but 36 hours is the best I can do if I am to do this TT this week.  The rain held off as I did a quick 30 min run around the river with 4 x 30 sec surges at race pace, with 2 minutes recovery.  Walked 20 mins afterwards.  Feeling good

Wednesday - 90 minute level 2 yoga class, and a massage - lovely.

Thursday - 10 k TT.  I felt slow and sluggish with short strides and I felt low to the ground.  I kept thinking - 'a marathon isn't going to be at this high a HR', and thought about the fact I have been a little under the weather and working so much and busy and...

It was better than last time in terms of the time - 48 mins 26 sec.  15 seconds faster per Km or so, average pace of 4.50 min/km.  But I was hoping for 45 mins.  And that is another 20 seconds faster per km.  Yikes.

But overall, not especially relevant.  I did improve my 10k time as an exercise over the last 8 weeks.  It broke up my training.  I start my marathon program in another month.  So I'll repeat bits of this program for interest.

Friday - work

Saturday - work and rest

Sunday - 12 km gentle run, recovery, rest day.  I've been tired, and only just holding off a cold.  A quiet weekend is just what I need.

Week 12 - 26 weeks to go
Tuesday, 17 May 2011 10:40

Monday 16th May - a busy day of work.  12 hours on my feet and talking to people.  No training (and I miss monday yoga!)

Tuesday - Up very early with a big bright full moon waning and a three planet conjunction still visible in the pre dawn dark.  4x 4 min pieces with 2 min recovery.  Short, sharp and shiny street run under lights, 3 of the pieces being downhill to get the legs turning over nice and fast.

Wednesday - 90 minutes level 2 yoga class.  Lots and lots of upside down stuff today, held for a long time.

Thursday - 5x 1000 m 'sprints' at 8.5 / 10.  My sprinting really is laughable - there is no way what I was doing today is sprinting, in fact, my speed was often considerably slower than I ran 21 km in.  But, my HR was up, and I did it all.  And then I went to work for 12 hours.  And got ready for a prac exam tomorrow.  All in a day's work....          I did also do a preggie class - some squats and a good stretch out.

Friday - all day at work

Saturday - 60 minute run, just a jog.  Nice and easy.  I have the 10km time trial next week - I am getting a bit worried about where to try to fit it in - a very busy tail end of the week.  So do I delay it a day or two?

We had another night out with the Messenger Local Business Awards Gala Dinner at the Hilton.  A good night out, we returned home empty handed, but it was a lovely opportunity to go out with some of our team at Vital Core Physiotherapy and see some old business contacts there.

Sunday - quiet day at home with the family.




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Health News

This weeks links

The Cancer Council came out this week and announced that there is no safe level of alcohol consumption, and that alcohol should be considered to be as carcinogenic as smoking and asbestos are.  As well as being highly associated with throat and mouth cancers, it is now found to correlate highly with breast and bowel cancers.  Perhaps it should not be so surprising that a substance that can so alter mood and ability, even at very mild levels should turn out to be in fact, not good for us.

This story, an editorial from the British Journal of Sports Medicine earlier this year has some amazing targets - it ties in with our look at sitting and health, and is about developing healthcare systems that support exercise - recognise it as being as vital a measure of our health as is blood sugar levels or blood pressure.  It recommends 150 minutes of physical activity per week for adults as a minimum.  30 mins on 5 days.  For children, it is 420 mins / week - 60 minutes every day.  How close are you?

This is another article on inactivity / obesity and health from Sports Medicine Australia, highlighting the link between an inactive childhood and a lifetime of battling depression.  It is food for thought (!) these days where there seems to be much paranoia about safety of children away from their parents watchful eyes, and therefore a tendency to want to keep them closely under watch instead of encouraging more activity and indeed risk taking behaviours.  The ability to judge situations for risk and to be able to take appropriate risks builds self esteem and resilience.  Not much to do with bowel cancer awareness, but close to my heart as well.

Another article on sitting

This one is in really simple terms - if you walk 30 mins (as recommended) and sleep 8 hours, most of us still have 15.5 hours per day not moving.  You cannot sit all day behind a screen, then drive your car and sit and watch tv with out it being bad for you.  A good read.