The Rhythm of the Heat

Looking out the window

I see the red dust clear

High up on the red rock

Stands the shadow with the spear

The land here is strong

Strong beneath my feet

It feeds on the blood

It feeds on the heat

The bushfires are still hanging around, not affecting property at this stage, but smoke hanging in the early morning air creates spectacular sunrises over the ocean! And I'll have you know that I got up in the 5s to take this sunrise photo just for you :-)

So, to escape the heat for my long run (and take gorgeous photos) I set the alarm for 5:30am and was at the beach before 6am and sunrise. Left the dog at home (he has a propensity for sitting down mid-run lately - maybe it's been too hot for him?). I don't generally eat breakfast before I run - I just get out there and do it, but after last weeks struggle, I took a Gatorade "pre-exercise" drink thing. I also paused mid-run and had half a gel and some water. I think these things made a difference for my long run, because although it was still quite warm (around 25C) and I still sweated buckets, I was able to run the whole thing (except my little break) and didn't feel quite so much like dying. I was running solo as well, so I ran as slow as I could and just focussed on endurance and lasting the distance: (average running pace 7:55min/km):

I reckon I must be a "real runner" now because my feet are starting to show the effects of long hours shuffling back and forward. This photo may in the realms of "TMI" but I have developed a hard-won callous on my right foot: 

Lucky for me (and you!), I fished out my Ped Egg and collected a lovely lot of dead skin off my poor old feet. The callous is much smoother and hopefully will be less irritating when I run. Aren't you lucky I share??!

I don't know what possessed me to buy one
of these, but I'm glad I did.

I can also feel the first twinges of plantar faciitis coming back in my left foot (just to balance things out) and also my left hip flexors are feeling it. So I need to make sure I really do my stretching and strengthening properly, or I'll be sidelined. 

Today was much cooler (15C) and I just did an "out and back" tempo run ('twas supposed to run for 35min, but couldn't be bothered running too far away from the car, so cut 2 min off that). Probably not as fast as I'd hoped, but I also had to dodge a stack of people, dogs, prams and because this morning was garbage morning, garbage cans (average running pace 7:45min/km):

The weather is set to heat up again this week, so I'll enjoy the brief respite in warm temps while I can.

The rhythm is below me

The rhythm of the heat

The rhythm is around me

The rhythm has control

The rhythm is inside me

The rhythm has my soul

Feel the rain on your skin...

"No one else can do it for you

Only you can let it in"

6am: Alarm ringing because this morning because I had to be at work at 9am. Got up, weighed myself - lost 500g, bringing me to 74.3kg (163.8 lbs). Considering I haven't stuck to things 100%, I'm reasonably happy to see the numbers still trending downward - that's what we want to see. Would I have liked to see 69.0kg staring back at me? You betcha, but I'm realistic too.

While I was all naked-like and everyone was still asleep, I took my Week 4 Mini-Milestone measurements to see how I was progressing. Then I got dressed in my running gear, all set to blitz the 1km time trial.

Except it was raining. What the? It wasn't raining when I woke up! So I did the other bits of my fitness test and stared out the window some more. Checked Facebook (as you do). Checked 12WBT forums etc. Looked out the window some more. Was it lighter? Just a drizzle now? 

7am: Thought to myself "bugger it" and got the iPhone Runkeeper app ready and went out the door anyway. 'Twas just a light drizzle by then, but I felt really hardcore, waving to the old lady who was out for her walk in the rain too. Two old hardcore ladies - where were the youngsters? The first song up on my fully-randomised-shuffle was "Unwritten" - and yes, I could really feel the rain on my skin!

I did a 5 minute warm-up walk to the oval, 10 minute "jog" (more like a "wog" - I find running on grass hard work) and then was fully psyched for my 1km time trial. I really wanted to break into the 6:00min/km pace (I did 7:13 at the start of 12WBT). My app told me I was doing an average pace of 6:34min/km about halfway through. Pretty chuffed. Pretty puffed. So as Salt'n'Pepa encouraged me to "Push It" I really pressed on and kept the pace up. 

8am: Home again. I checked the pace for my 1km on the app - 7:07min/km. I cried. I am pre-menstrual, so don't think too much of it.

I really thought I'd nailed under 7!!! But I have gotten faster, so I guess that's one thing. I'm ignoring all those people who run 5:03min/km....it's not that I actually hate them, it's just that I prefer to think they don't exist and that my running actually looks like sprinting.

But I also improved on everything else, except for those crappy sit-ups who I also hate:

8:30am: Most of my work clothes were in the ironing basket. Did I dare try on those Size 12 pants that did not do up a few months ago (which also made me cry - I'm just a sooky-la-la)? Well, desperate times call for desperate measures, so I wiggled them up my sweaty legs and attempted to do them up. They fit! Let's 'push it' and see if the Colorado medium top fits as well - yes! Well, I would still like the belly to be smaller, but I've made progress! Shower time and then work:

I'm pushing it! And writing my own story...

"Live your life with arms wide open

Today is where your book begins

The rest is still unwritten"

Never too late...

"It's never too late, we've still got time, never too late, you can still be mine, it's never too late to change your mind"

I've been slack. Every night I've said to myself "tomorrow". And then slept. But not this morning, this Anzac Day morning.

Last night I watched Fat, Sick and Nearly Dead - a film by Joe Cross about juicing and detoxing and rebooting your life. It was pretty inspiring:

When I was teaching, I suffered urticaria, an auto-immune condition - do you want to see a pic??? Of course you do....

freaking itchy - it was all over my body

I also suffered back spasms and migraines. I'm much better now that I'm not in a massive stress-inducing job, but I know that my body isn't too far off going that way. And I seem to go OK on the diet/fitness thing for a couple of months, then lose motivation and slip back into my unhealthy, so maybe a juice detox/kickstart every 3 months or so is a good thing.  I'll look into the juicing detox thing. I might get a juicer for Mother's Day. 

Anyway, this morning it was time to get back out there in the fresh (chilly 13C) air and lovely sunshine, with the puppy who has sadly been missing his walks/runs. After multiple wee and poo stops (him, not me) we did 5 min warmup, nearly 30 minutes of running (plus some strolls to catch the breath!), walked up the stairs from hell and ran back to the car. Done. Very happy with myself. 

Oh yeah - it's Wednesday....mmm:

75.4 kg - 166.2 lbs (don't you love my Lululemon socks?)

"And in my heart I will forgive you, I've got so much love to give you"

Stairway to heaven

"There's a lady who's sure all that glitters is gold and she's buying a stairway to heaven; When she gets there she knows if the stores are all closed, with a word she can get what she came for; ooh, ooh, and she's buying a stairway to heaven".

It's the Easter weekend - all the shops are closed (except Baker's Delight and the surf shops). Even better than the prospect of having to eat chocolate, is the fact that the local radio station is playing 400 of the best 80's songs all weekend! Get out the shoulder pads and ruched taffeta bubble skirts baby! (I do know that Stairway to Heaven was 1971, but wait for it...there is a reason for this song today)...

I've been walking with the kids:

After walking my running route - I think I killed my son...

took hubby out for a walk yesterday morning and then finally got out myself for a run:

A girl and her dog, ready for a Good Friday run

It was packed - our little seaside town gets overrun at Easter time with holiday makers, and given the unseasonably warm weather, they were out in force:

Oh, OK - so it doesn't look packed -
but there was surf school, yoga, boot camp,
 dog walkers, scooters and everything out there -
trust me

I took it nice and easy - no GPS or app telling me what pace I was running or how far I'd gone. Just me, the dog, my iPhone and running playlist, and poo-bags...OK, so I still had a bit of junk with me, but I didn't use my app.

When I got to the other end of the beach in the picture above, we found "the stairs". I have bad memories of these stairs - when I did boot camp a couple of years ago, the instructor sadist made us run up them several times! Max and I just walked up them this morning - with a focus on using my hamstrings to push me up and out of every step. I can feel I've got hamstrings now. Stairs will be a focus in my "rehabilitation". We've got some good sets around here!

The stairs of doom

Ran back to the car, except I finished a bit early to walk for a cool down. Then my a mum of one of the kid's friends blitzed past me in her running skirt (hey, I've got one of those too) and her Vibram Five Fingers (my poor feet need more padding than those!).  If I had have known she was behind me, I would have kept running. Until she passed me! As everyone does - I'm slow. But I'm out there.

I wanted to take it easy, and basically just "wog" along this morning. I did that. It is still very warm here (21C this morning) and my face was nearly as purple as my top at the end (no photo - lucky for you!). I forgot to bring a towel this morning, so I had sweat dripping in my eyes as I tried to drive home. And then we spotted Miss Five Fingers kilometres down the road. One day, that'll be me - I'll be able to run the whole way. Just watch.

"If there's a bustle in your hedgerow don't be alarmed now, it's just a spring clean for the May queen; Yes there are two paths you go by, but in the long run; There's still time to change the road you're on; And it makes me wonder..."

 Fargone Beauties version of Stairway to Heaven 

Playin' to Win!

"If you want me, come and get me, you won't have a chance if you don't move now, I'm not waiting any longer, You know that I'm playing to win this time"


Ahh, it's been another wet week. The rain has been ceaseless. I should have got on the exercise bike (now relegated to shed) or even got down to the gym to the dreadmill. But I didn't.

I've been super-tired this week. Which comes first - being tired and therefore not getting up to run, or not running and therefore lacking energy??



Motivation is a funny thing! We haven't had winter, but we've had rain.

So anyway - I got back out there yesterday - only a week between workouts! At this rate it'll take a bit longer to finish Ease into 5K!!! If it stays reasonably dry this week, I should finish this week!

Mmm...snipping tool not working....so I ran Week 7 Day 3 - 5 min walk, 27 minutes running, 5 min walk. Total distance 4.42km, run pace 8.01min/km.  I'm happy with that! Felt pretty good too after a week of not running - legs felt good!

I foam rolled and stretched afterward - I've been a bit slack in that regard. And then spent the day mowing lawns, vacuuming, painting - all the fun stuff! I reckon I must have burned about a billion calories! Let's see that translates on Wednesday LOL.

"When you make your move, I won't hesitate, If you take too long, It could be too late, This time I'm playing to win"

The 1984 Little River Band version....

...or the updated 2011 John Farnham version

Viva la Vida!

"It was the wicked and wild wind, blew down the doors to let me in, shattered windows and the sounds of drums, people couldn't believe what I'd become."

I thought the title of this post was going to have to be "Slacker", because it has not stopped raining since Tuesday and I've used this as an excuse not to go out. Hence, no running, no playlist, no inspiration.

And funnily, as my exercise habits went southward, so have my dietary ones! I know for myself, if I exercise, then I am less inclined to put crap in my body. But if I'm being slack, then who cares - pass the chips!

I finally got to go the podiatrist on Thursday - my feet do pronate, but my shoes (Asics Gel Kayanos) and my off-the-shelf orthothotics (Scholl Orthoheel Sports Orthothotics) are doing the trick. I'm wearing the right shoe for my foot type (yay me!), although both the shoes (nearly two years old) and orthotics are due for replacement soon (shopping, anyone??).

So, this morning, after a few wines last night, the rain had eased a little. I had a cup of tea and contemplated getting out there. The dog seemed keen. After about 9:30am, I felt OK, so I thought "bugger it", got the running clothes on, poo bags ready and me and Max went for our run. In the rain (well, sprinkles).

I'm up to Week 7, Day 2 of Ease into 5K - I was a bit worried about running for 26 minutes after my break of nearly a week. But my legs felt good (twinges of plantar faciitis returning in my left foot - have to get onto that) and I felt really good. The dog felt good once he'd relieved himself (he's like clockwork - poos and wees in virtually exactly the same spot every time). I'm such a responsible dog owner, I always pick up after him :-)

So, still not fast, by any stretch of the imagination - in fact, at one point I looked down at the dog and he looked like he was just walking fast, rather than running. But I got out there and I'm taking it easy and trying to stay uninjured.

This afternoon, I have to go shopping (again - I spend my life at Coles), so the fridge looks nice and healthy again like this:

The choc snacks are for the kids...

The rain is forecast to stay with us for another few days at least. Parts of NSW are under water, so I am grateful at least we are being spared flooding and that we replaced our leaking roof last year.

"For some reason I can't explain, once you go there was never, never an honest word, and that was when I ruled the world"

Happiness...

"I gotta hurry, hurry, hurry, now quick, quick, quick, just step on the gas, 'cause I don't want to miss this, this opportunity will only come once in my life..."


After a few days off, it was time to get back out there! I awoke with a start - what time is it? It was 7:30am, but already uncomfortable muggy and a lovely 23C.

I'm up to WEEK 7!! of Ease into 5K:

Pretty slow, I know, but I did push myself up the hill at the end of the path (the one I usually turn around before the start of). And it was hot. And I don't care how fast I'm not going. I need to remind myself of that - it really doesn't matter. The speed will come as I build up a solid, safe, injury-free base.

I spotted this on the Runner's World Magazine Facebook page, and it's true. I'm never going to be fast. I will always have a beetroot face. But I can be out there running - every day you run is a good day.

Bit of snow wouldn't have gone astray this morning...

"Through strength I found love..."

Movin' Right Along!!

"Movin' right, footloose and fancy-free, getting there is half the fun, come share it with me!"


Today was the day! The big "20 minute milestone" of Couch to 5K (or in my case, Ease into 5K). As the app said, a few weeks ago I was counting my running in seconds, and today I ran 20 minutes without stopping. Woot!

I won't say it was "easy" - but this time around, I knew I could do it. The uphill bits were, well, uphill, but I enjoyed the flats and downhills. Took the dog (he's done the whole thing this time too - so he should be ready as well) - first stop, poo stop. Sigh. Luckily it was only in the warm-up.

I made a "special" 20 minute playlist, so I only had "good" songs. It definitely made a difference as I could focus on my tunes (instead of how tired I was).

The dog had had enough by the cool-down - he kept stopping and wanting to head back to the car. It took some encouragement to keep him going!

I felt like a "real" runner today. It was only 20 minutes and it wasn't fast, and I felt all out of alignment and a bit sore, but I did it.

I'm tired now!

I Run For Life

"I run for hope, I run to feel, I run for the truth for all that is real"


What a running anthem. Love it.

I got to sleep at 2:30am (or sometime soon after) last night. My brain was in over-drive. I made the fatal error of downloading an iBook and then reading it - Run Fat Bitch Run by Ruth Field. That title either inspires you or offends you. I think it's the best running book title ever!

The basic concept is to get your fat ass off the couch and start running. And keep running. Running is the diet until you are a runner and then you eat to fuel your runs. Bring out your inner bitch, be honest with yourself and run. There is a plan to start running - but I'm already into Week 3 of Ease into 5K, so I will stick with that. But I love the concept.

So despite my pathetic sleep, I got up and ran.

It was warm and sunny, so even though "I had the power to make this a better workout than my previous one", I did crank up my tunes and just ran. I even ran into the cool down as it didn't feel like I'd run much.

"If you ask her why she is still running, she'll tell you it makes you complete."

Summer Rain!

"running with you in the summer rain"


I'm aware Belinda Carlisle actually sung "dancing". But I ran. In the rain! For the first time ever (well, there was a little sprinkle this one time...but this was really truly rain).

It started off just sprinkling, but got quite heavy there for a while. I loved it! Still warm (21C). But the rain mixed in with the sweat and cooled me off.

Max came too and I had to stop every now and then for him to shake himself off.

Maybe because it wasn't so hot, maybe because I wanted to get through the rain, I had my fastest run pace!

Wet and soggy, but happy!

"Doesn't matter what I do now, doesn't matter what I say, somewhere in my heart I'll be always, running with you in the summer rain"

I get knocked down...

"...but I get up again, you ain't never gonna keep me down!"


Ahh, Tubthumping! Love that song.

I gotta get up earlier! It's January, it's hot - it ain't pretty. I should have worn the tank, not the tee. Live and learn.

Liquid awesome!

The scenery was pretty though - I love where I run (you can smell the sea air!)

Calves were stiff and sore this morning. This could be because I did 20 minutes of pool walking/running yesterday (have you ever tried to run in the pool - it's hysterical!). Also could have been because I was actually running a bit faster (who knew?).

On the brighter side, my hips didn't bother me. Yay!

"We'll be singing, when we're winning..."

It's a party on wheels!

..."and it's in top gear, cause we're all singing, we're all dancing now!"


God, I am such a child of the 80's!!

Australian readers might remember Sweet and Sour. I loved that show.

Anyhoo...

A busy week this week - 3 days of working for National Parks and that entailed many km's of walking, in long pants and long-sleeved shirt that feels more like a canvas tent. Yuck. I told you about my propensity for sweating, didn't I?

That sand is tough work on the calves too!

So I finally got back out there today (Saturday). Started Week 2 of Ease Into 5K - bit more running this morning and went a bit further. Thankfully the sun was hiding and it was cooler.

It was disjointed having to stop for dog-poo and manic phone calls from Hubby as to the whereabouts of the other set of car-keys.

I ran today in my new Sporty Skirt running skirt!

Mine was on sale and in grey. I love the side pockets (great for keys, poo-bags, iPod) and they are bit shorter (and cooler) than my Performax compression pants. Covered enough of the chub to avoid the rub! They did fall down a bit over my big belly which was annoying.

Body/hips/ankle/knee felt pretty good and I enjoyed the slightly longer runs!

"Miles and miles of open road, turned on tunes and playing loud"

Never...

"...never, never ever hide your heart!" (from the original Footloose soundtrack).

Remakes are never as good. Unless you are re-making C25K!!

This morning the sun was shining, birdies were singing (or I presume they were because I had my tunes pumping), Maxie was with me (he's a good running companion - guaranteed to get smiles from co-walkers).

You could mistake my face for the sun, it's so round and red.

I wore my Lululemon top for the first time since the Sydney Running Festival! I love it so much (and I just checked the website - it's not there anymore - ahggghhh!). I know it's winter in the US, but here in summer, this top is the bomb - it's the closest thing to not wearing a top you can get and still look decent. If I could, I would just wear a sports bra and compression tights and that would be it. But I don't need to scare the pants off everyone else, so I go for the lightest fabric and loosest fit around my belly I can find.

No - I'm not pregnant, that is carefully cultivated fat.

So, the first week of 2012 saw two run/walks!! That's a good start. Did Day 2 of Ease into 5K this morning:

Little bit further and a little bit faster - not that I'm too worried, I'm just happy to be running. And foam rolling and stretching:

Instrument of torture - looks so innocent!

Having said that, I am a bit proud - I want to put up a sign on my shirt saying "I'm only walking because I injured myself and I have to". Because aerobically, I feel pretty good. But I know I have to ease my poor old legs back into this thing gently. But it is weird to stop running after 30 seconds when you know you could go further. Gotta keep the end goal in sight!

Speaking of old things - I have to wait until 9 February before I can see the podiatrist. That's because he's so busy cutting pensioners toenails. Don't you think he'd rather analyse a running gait? (I know I would). I might have to use some of my health fund funds on a massage or two while I'm waiting.

"If you don't give your heart wings, you'll never, never, never, never fly..."

...set...

OK, getting all ready for my big race on Sunday!

First up, did 4.04km (7.53km/min) run today. Felt good, with slightly stiff calves - could have kept going at the end, but I don't want to overdo it this week.

Next on the "to do" list - iPod playlist! I know some people don't agree with music during races, but I've only really run to music - it inspires me and peps me up when the going gets tough. I don't want to mess with this trying to run 9km!  So gimme a beat:

• Firework - Glee cast version (get all psyched up)
• Take Five - Dave Brubeck (gets me into a nice rhythm - I don't want to go out too fast, this will calm me down)
• Whistle If You Need Me - Kelsey James (great piano piece which I hope I get to listen to crossing the Sydney Harbour Bridge)
• Alive and Brilliant - Deborah Conway (fantastic Aussie singer in 5/4 time)
• Never - Moving Pictures (just visualising Kevin Bacon from Footloose will pep me up!)
• Full Moon - The Black Ghosts (Twilight...ahhh)
• Supermassive Blackhole - Muse (ditto)
• The Rhythm of the Heat - Peter Gabriel (remix by Engelpost)
• Climb Ev'ry Mountain - Junior Vasquez mix (that's about as techno-funky as I get)
• Rock This Party - Bob Sinclair (everybody dance now...)
• Let's Get It Started - Black Eyed Peas (and the beat keeps running, running...)
• Don't Stop Believin' - more Glee cast!
• Hang On - Smashmouth ('cause I figure I might need to at that point!)
• Whip It - Devo (best rhythm for running!)
• Maniac - Michael Sembello (cause she's running like she's never run before)
• Let's Get Loud - J Lo (cheers me up no end - it's all I can do not to sing aloud)
• All Fired Up - Pat Benetar (I believe there comes a time...)
• Playing to Win - Little River Band (more Aussie genius)
• Holding Out For a Hero - Bonnie Tyler (just love it)
• Unwritten - Natasha Bedingfield (reaching...for that finishing line in the distance)
• I Run For Life - Melissa Etheridge (the anthem to finish!!)

If I can maintain 8min/km for the whole thing, that should take me up to the finish nicely!  What do you think? They are my personal favourites - what's your "must have" song on race day?