A Half Marathon in a Day

Anyone in Melbourne will tell you that the upcoming week is going to be a heatwave, with most days forecast to be between 38 and 40 degrees. As a result, with the exception of Monday night run group most of my planned workouts will be indoors (gym or yoga).

I therefore set myself a goal for today to complete the distance of a half marathon (21km) but do it with no time limits - the key criteria were to enjoy it and be outdoors as much as possible.

Here's how I did it ...

1. Walking to Church - leisurely 800 metre return walk

                                                            Christchurch Essendon

2. Walking to one my local libraries to return some books - 3km power walk

                                                 Blue skies outside Moonee Ponds Library

3. Running intervals in a lovely local park - 4km

                                   Queens Park - beautiful location for some interval running

4. Run around my local area - 6km

                               Exploring local parks finishing in one at the bottom of my street

5. Walking to my favourite local café for lunch - leisurely 1km return walk

                                   Grilled vegetarian wrap and fresh orange and ginger juice

6. Challenging bike ride on an interactive bike at my gym - 6.2km

                                        Interactive bike that allows you to choose different
                                        routes, distances and levels of difficulty as well as
                                        keep a record of rides for comparison.

Goal achieved and 1070 calories burnt! I must say I found it very enjoyable being out in the fresh air so much and feel relaxed and ready to face a week of hot weather, tutoring at a music camp and working out in air conditioning :).

Look after yourselves in the heat everyone!

Working out over the Festive Season

Working out over the festive season can be a challenge sometimes. Many people are away or spending time with family, my run group and normal yoga classes stop for awhile and gym has limited hours and classes. As I mentioned in my previous post, I've also had to modify my running program due some minor knee issues.

I've overcome this by trying a range of different things - below are some of the highlights :).

Running

1. Christmas Day - I was really pleased to encourage my whole family to come for a walk/run around the Maribyrnong River after Christmas lunch - Mum and Dad walked a 4km lap while my sister and I ran 8km.

2. Victorian Road Runners New Years Eve Run - I enjoyed doing another 8km run around the Tan to celebrate the last day of 2013 - free breakfast was provided afterward as well :).

 

3. New Years Day Run - I was really keen to work out on New Years Day and start the year off well, but my gym was closed and the weather didn't look promising - overcast and raining on and off for most of the day. However, I still managed a 4km run, some speed intervals and time on some of the outdoor exercise equipment down by the river.

 

 

Yoga

 

1. Trying a new Yoga Studio - A new yoga studio opened in North Melbourne and I was able to take advantage of their off of a free first class in between Christmas and New Year. It was a relaxing studio and excellent class.

 

 

2. Christmas Yoga Voucher - My sister gave me a ten class voucher for my favourite private yoga studio for Christmas - Yoga Flame - so I'm enjoying taking advantage of that while I'm still on holidays.

 

Trying Different Things

 

1. Boxing - A lot of the gym classes I normally enjoy haven't been running over the past two weeks so I tried a Boxing Class. It turned out to be and really great upper body workout that I may even consider going to on a regular basis.

 

 

2. Gut Check Polar Fitness Challenge - This morning I was invited my some people in one of my Facebook fitness groups I'm in to attend an outdoor boot camp with sandbags, different exercises and even some running through the water.

 

 

So while I'm looking forward to resuming my usual routine it's been fun and refreshing to experience a range of different workouts.

 

Detox

While I'm blogging, with the exception of two pre-arranged gatherings with family, I'm trying a free detox program this weekend suggested by a friend to start me off well in 2014. Wish me luck!

 

Ginger, Lemon and Tumeric Drink

                                                         Potassium Balance Soup

                                                         Green Drink with Spirulina

 

Enjoy the weekend everyone! Katherine :).

 

 

 

My Running Goals for 2014

I hope everyone had a wonderful Christmas and New Years Eve. I've spent some time setting my running goals for 2014 this morning. Last year I really embraced whatever I could to enjoy the fact I could actually run for the first time in my life!

This year, my priorities are influenced heavily by cost, those with a charity focus (which always come first for me), interesting locations and continuing my goal of completing one per month. I've also been doing some work at the gym, physio and in yoga classes to help some knee soreness I started getting towards the end of 2013, so will be building up from shorter distances to completing some favourite longer runs later in the year.

Here's the plan at the moment ...

January
Victorian Road Runners New Years Eve Run (31/1/13) - 8km
NB. Yes, I know this is a slight cheat but my options are a little
limited in January. It was a fun way to end the year too!

 

 

February

Sunset Series 1: The Zoo (5/2) - 8km

Sunset Series 2: The Tan (19/2) - 8km

March
Sunset Series 3: Princes Park (5/3) - 8km

April
Run for the Kids (13/4) - 15km
Anzac Run (21/4) - 10km

May
Mothers Day Classic (11/5) - 8km

June
MS Walk and Run (Date TBC) - 10km

July
Run Melbourne (27/7) - hopefully another half marathon

August
De Castella Run for Mental Health Research (31/8) - 10km or 15km

September
Yarra Valley Grape Run (Date TBC) - 13km

October
Melbourne Marathon Festival (12/10) - 10km
Spring into Shape 1 (Date TBC) - 10km or 15km

November
Spring into Shape 2 (Date TBC) - 10km or 15km

December
Spring into Shape 3(Date TBC) - 10km or 15km
Sussan Women's Run (Date TBC) - 10km

I'd also love to but together a team from not only my running friends, but also others in my life to complete the Moonee Valley Relay for Life in March if possible

So this is the plan at this stage!

I'll keep going to my running group, working on my own training and running with friends and am going to start a special fun run 'kitty' to hopefully help with expenses.

Wish me luck - I'm looking forward to it :).

Katherine

Sussan Women's Run 2013

The Sussan Women's Run has a special place on my fun run calendar for a number of reasons. Firstly, although the 2013 run was my third fun run it was my first in an area I didn't know very well as my first two were in central Melbourne. It was also the first I did with the encouragement of the Michelle Bridges 12wbt - I remember posting on a local group's Facebook page for the first time the day before a little nervous and receiving encouragement and advice from people I now consider friends.

Finally - and in some ways most importantly - it highlights a cause that has special meaning for me (and I'm sure many others). There are very few of us who don't know someone who has had breast cancer so it's great to bring attention to attention to the wonderful research that is done my going for a run.

So to today's run! As I'm doing the Advanced 10km Running program for this round of the 12wbt I set this year's 10km as my Week 4 Mini Milestone, aiming to complete it under 1 hour, 10 minutes.

I was up nice and early to meet my friend Sarah to share a taxi to St Kilda and I think we both found the beautiful sunrise encouraging.

This year the Sussan Run introduced a half marathon in addition to the 10km and 5km distances and I was really pleased to hear that the event sold out completely a week beforehand. The 10km and half marathon runners started together, so although it was crowded the atmosphere was exciting.

 

It became fairly obvious that this large group of competitors also had it's downside. I love that so many women are attracted to the Sussan Run for a range of reasons, from running personal bests to acknowledging/remembering a friend or family member. However, it did mean that for the first 2km I was constantly dodging around walkers and slower runners - now the event is so popular I'm hoping the organizers consider this for next year.

 

Moving through the crowd in the first 2km

 

 

Despite this initial challenge, my run was feeling really good and I managed the sun by taking every second drinks breaking rather than walking. By the 9km mark, I was keeping to my intended pace and feeling good ... then came the head wind! The fresh, sea breeze had been a blessing for most of the run but running into it the final km was a definite challenge. Still, I sprinted the final ten metres was pleased with my run.

 

 

I completed my 10km in 1 hour, 10 minutes and 8 seconds, which, given the challenges with crowds and wind, I was very proud of. My next goal is to get to 1 hour, 5 minutes and, given I once complete the distance in under an hour, I know I can do it!

I was also really proud of all my friends who competed in today's run - Sarah for doing her first 10km, Paula for finishing in under an hour, Raelene for completing the run in memory of a friend despite injury and Sharon and Louise for taking on the challenge of a half marathon. Well done to all of you!

Congratulations to all involved for great event - I'll certainly be back next year.

Have a good week everyone,
Katherine :)

Week 4 Overview

As some of you are aware, one of the things that has been a constant distraction for me in recent times has been my very unsecure work situation and the resulting financial challenges of both that and having many appliances at home break down throughout the year. I started this week determined to get on top of these issues and finished it with a slightly mixed result....

Monday
I'd been looking forward to Monday for awhile, as it involved three performances - helping a school band perform at a morning tea thanks parent helpers, doing a paid gig of my own with a friend playing Finnish community group, then returning to school to walk down to the local supermarket and help my woodwinds students perform Christmas Carols.

I started the day with another favourite breakfast that reappeared on the 12wbt menu plan this week - Banana Bruschetta.

The first school performance was a success and I really enjoyed performing with my friend at the Finnish community lunch. The audience was very appreciative and provided us with a free lunch as well as payment.

I was getting rather warm by the time I got back to school, but my students and I walked to the local supermarket in 36 degree heat anyway and shared our Christmas music - it was such a great opportunity for them all to celebrate their hard work!

I arrived home ready to relax with a cool drink, reflect on a good day and get ready for run group .... and that's when I discovered my fridge had died with ALL my fresh ingredients for the week in it!! The hot weather meant I had to throw most of the food out and start thinking about how to afford to fix it all. A quick discussion with my wonderful parents sorted part of it out - they agreed to help me finance the new fridge and supervise it's delivery later in the week. Feeling a little stressed, I still headed off to run group and managed 6km of jogging/walking, while dinner was basically a salad with the fresh ingredients that had survived.

                                                       Leftovers Salad with Avocado,
                                                       Cous cous and a boiled egg.

Tuesday
I got up early on Tuesday morning determined to enjoy the fresh air by door my speed interval training and purchased a packet of trail bars for the week's breakfast and some rice crackers and cheese for lunches.

                                                  Doing my speed intervals in the fresh air.

 

My revised breakfast plan for the next few days!

 

 

I was pleased to discover that I have a full day of woodwind students at my Tuesday morning school next year, plus some extra work and security at my afternoon school - am going to be able to develop some great programs at both in 2014!

Dinner was salmon and vegies at a local pub with my parents using their membership to get a big discount :).

Wednesday
Wednesday has been a full but satisfying teaching for me for a number of years. When I started working as an instrumental teacher at the school eight years ago I also began slowly developing a classroom program there on a casual basis so that now I take every grade in the school for half an hour in one day - tiring but wonderful to see a musical culture developing!

Unfortunately that led to my second shock of the week. The principal, who is new this year, informed me that she will be turning my work into a two day official position in 2014, but won't be advertising it until February and wouldn't give me any guarantees that my hard work would be rewarded! I must admit I was shocked and my friends on staff were a great support.

My workout was the alternative to my free yoga class at Lululemon - a 5.30 class at Yoga Flame funded by the store - which was perfect and I managed to make a modified version of the pasta on this weeks' menu plan used some tinned ingredients.

Wednesday is also weigh in day and can proudly say I was down another 600 grams despite my modified menu plan.

Thursday
I got up early again and did my twelve minute time trial before work. Mum and Dad were supervising the new fridge delivery in the morning so I arrange to leave school a little early to ensure all was ok.

New fridge did indeed arrive and it felt so good to stock it with fresh food and cool drinks again!!

I also received a call offering me a job interview next Monday for two days of flute teaching at a high school with a great music program next year! It would be a great opportunity, although feel a little sad that I have put priority on that instead of the classroom work I'd been developing.

I decided to fit in a boxing class as Friday was going to be my rest day, then enjoyed getting back cooking nice 12wbt dinners properly :).

                                                        Chicken Fajitas with Pineapple

Friday
Friday is generally my rest day, as it's another busy day of great classroom music teaching followed by band rehearsal in the evening. I was able to confirm this work for 2014! Will be great to keep working with these enthusiastic students.

Instead of rehearsal, I went to the end of year staff function for my Tuesday & Friday school and had great time celebrating our hard work for the year. Lots of good company, dancing and meals.

                                              Dinner: Swordfish with rice and Asian slaw

Saturday
This morning I've already been to my local run group and managed completed our 6.2km run at pace close to what I want to keep at the Sussan 10km Women's Run tomorrow morning. I love a run for a great cause and am looking forward to it. This will also be my Week 4 Mini Milestone activity for this round 12wbt.

                                            Beautiful morning for a run along the Maribyrnong!

I've also taken some time to evaluate the ups and downs of the past few weeks in both the 12wbt and my life in general.

Pros                                                                        Cons
* I have three days of great music teaching           * A program I have developed over eight years
   confirmed for 2014, a full day of private               is changing and am not been supported well
   instrumental teaching if I need it, a job                 to continue in the position.
   interview on Monday as well as school              * Another unexpected expense came up :(
   holiday work at a music camp and using            (Although I got through both of these with the
   busking licence.                                                   help of friends and family)
* I funding to attend a Music Teachers'
   Conference in January in lovely Hobart!
* Am back following my 12wbt plan and
   have a new fridge!
* I am 500grams off my goal weight for the
   end of Week 4.
* Am almost on track to achieve my goal time
   at the Sussan Women's Fun tomorrow.

When you look at like that, I'm doing ok :).

Have a great week everyone!
Katherine

Week 3 Overview: Trying New Things

The 12wbt challenge for Week 3 was to try a new food every - and I really enjoyed it!

Monday
I started the day week well, getting up to do my interval runs nice and early before work. I'm enjoying the running program and, although I'm not naturally a fast runner, know it's doing me good.

My new food for the day came at dinner time when I made the meal on the vegetarian menu plan - a roast vegetable risotto with pearl barley instead of rice. It was a really interesting alternative and definitely something I'll make again.

Tuesday
Today's new food came at lunchtime when I made the Cous cous salad with chilli lime chicken. It contained capers and cornichon (little pickled cucumbers).

My original workout plans changed a little today, so I headed off to my favourite boot camp class at gym then followed up with Body Attack.

Wednesday
Wednesday is usually the day I go to a free yoga class at Lululemon Highpoint. However, the shopping centre had late night shopping so we were encouraged to go to the Australian Yoga Academy in Seddon for their 6pm class and Lululemon paid. It was the perfect workout after a warm, busy day and I enjoyed the opportunity to use bands, blocks and other aids.

My new food was an iced tea recipe - a mix of peppermint and Turkish apple. I love making my own herbal tea in the summer! Today was also weigh in day and I was pleased to be another 300grams down.

Thursday
I changed the challenge a little today and tried a new form of exercise instead of food - a combined boxing and kettlebell class. It was a really good arm workout and I was partnered with the instructor so it was almost like having a PT session.

Friday
Friday is always a morning workout for me again and when I managed to complete my twelve minute time trial. I also tried a new yoghurt flavour as a morning snack - peach Chobani brought as part of a great deal at Safeway this week.

So another good week on 12wbt and I'm really pleased I was able to rejoin for this round.

In other news, I'm slowly sorting out all my work uncertainty - something that has really preoccupied and worried me in recent times. More definite news on this hopefully next week!

Take care everyone :).

Week 2 Overview

Week 2 of this round of 12wbt is over so it's time to review.

Monday
According to my 10km workout plan today should have been hill work, however I was
keen to still attend my run group so did an easy 6.2km with them to recover from City2Sea
the previous day.

Dinner was a success as well - I made a vegetarian version of the Feijao recipe using vegetarian sausage instead of bacon.

 

Tuesday

Tuesday ended up being another day of two workouts, as I attended my gym boot camp class then was called to play netball again at short notice - both very enjoyable!

 

This week's menu plan included another of my favourite breakfasts - breakfast crumble with cinnamon yoghurt.

 

 

 

Dinner was a meal from week 1 I didn't get to and very much enjoyed - chargrilled beef with avocado and corn salsa.

 

 

Wednesday

I had a few worries today after leaving my clarinet on the tram and continuing for search for holiday work while trying to confirm the teaching I have for 2014. My weekly yoga class was the perfect workout!

 

I also had the final rehearsal and break up gathering of my flute ensemble, so I made a snack from the 12wbt recipe index to share and avoid all the cakes.

 

Beetroot Dip with Cumin Crisps and Vegetable Crudites

 

Wednesday is weigh in day and I was satisfied with a 200 gram loss after being down over 2kg in Week 1.

 

Thursday
I must admit, Thursday was a bit of a wash out as I woke with a migraine. There was nothing for it but sleep, medication and looking after myself. The closest I came to a workout was walking half a block to a local park for some fresh air. My body obviously needed it though.

Friday
Friday I was back on track though! I really enjoyed getting up early and catching up on some of my recommended workouts for the 10km program - hill runs and a twelve minute time trial - then followed it up my using my biggest squat weight at Body Pump in the afternoon.

 

I also found a new favourite work day lunch alternative - bean, beetroot and ricotta salad. So easy and delicious!

 

 

So, I'm on track to keep working towards my goals for this round. Lessons learnt from the week....

 

* Make sure I have healthy, delicious snacks for both work and social gatherings - they are often better than the biscuits or cake!

* It's ok to have a rest day if that's what my body needs

 

Have a great weekend everyone!