A beautiful Spring morning

I had planned to run 12km this weekend on my plan (well the plan devised between the two half marathons, thanks to Marathon Training Academy) and decided Sunday morning was the go.  A friend Patricia, from our 12wbt Runners Connect group was running a 12km event in South Australia about the same time I was planning to head out so we said we would run 'virtually' together.  It helps even in different states, knowing that someone is running at the same time as you.  Love those virtual runs, keeps you honest and on track.

This morning I thought I would try the Performance & Recovery Powder I bought from a vendor at ARC.   During long morning runs I have been so hungry, as in the pit of my stomach hungry, during the run.  I don't usually eat before a run and usually go out with a chug of water.  As I mentioned to the vendor at ARC, I could honestly grab a low flying magpie and chew the stomach out of it, I'm that hungry.  Not really, but that *IS* hungry, right.  So tried this powder, it's chocolatey good and mixed with 200ml of rice milk.  Delicious!  I can report there were no stomach issues and no huge hunger pains.  This might be something that would be good to have a drink prior to a long run.  I'll keep trying it out and probably end up getting another container while I still have my 30% off voucher from ARC.  But from today, excellent!

The only downfall is that you can't seem to buy little serves of rice milk.  It's a 1 litre container, which I won't drink all of.  Hmmm.  If anyone know if you can buy six packs of rice milk that I can just use as I need, will be grateful for the info.

So decided to head around the lake and then out of town under the cypress trees along the highway to Cemetery Lane and out to the cemetery and back.  Hmmm first mistake.  Even though the sun was out and it was a beautiful morning the grass was dewy damp and the council hasn't cut it in a while so in patches I was ankle deep in wet grass.  My runners got very wet.  All I could hear was squelch squelch.  I had committed so I kept going, and midway along there were some vehicle track marks which made it marginally better.  But cold wet feet in the shade of the cypress trees.  

But this is what I was aiming for.  I had seen from the highway as I was driving the other day the canola fields and just knew I wanted to run out there today.  Stunning.  The yellow as almost an assault to your eyes, it was so vivid against the powdery blue sky, and even this doesn't show it off as I saw it.

So fitted and fussed around there taking some pics, not pausing Mr. Garmin off, whoops.  Oh well.  It was too beautiful to just run and not take pics.

On my way home I decided to run along the verge of the Hamilton Hwy to save running through the grass again.  A Sunday morning, I ran against traffic, and there was very little traffic anyway, and no trucks, so all good.   Then I got stopped by a lady who's dog had escaped so I promised to look out for it on my run - golden lab - goes by the name Macca - right got it.  Then around the corner into Ararat Road and saw my neighbour out for his daily walk so we stopped and chatted.  Oh well, it's what it is living in a lovely community.  You stop, you chat, you help out.  I still got my 12km done.

I knew what breakfast was awaiting me, yum, I had made the 12wbt Buttermilk Breakfast Pancakes yesterday, four serves of them, which the remainder was bagged up in the freezer.  Topped with stewed apples and a dollop (hmmm, a mighty dollop) of yoghurt, and a dusting of cinnamon.  It was amazingly good.  I need to make more, I could eat this every day! ha

Speaking of food, I am doing the September round of 12wbt and I'm really determined to get back to what I was, after a number of kg have slipped back on.  To that end I have made a resolve not to get caught in a rut with food, which I tended to do, and try as many different recipes as possible.  Both Mike and I are enjoying all of them.

Banana Smoothie, oh so good, served in a wine glass for breakfast no less!  :-)

Baked potato and Mexican Beans, ole!

I was all set to not like this because of the chick peas but it was soooooooo good.  Apricot Chicken Tangine with Broccoli (because us country towns aren't fancy schmancy enough to have broccolini per the recipe!!)   I made another four serves to freeze yesterday.

Mike gave this one two thumbs up.  I cooked a steak up with it for him though.  I always beef his meals up a bit - either two serves or add other things - Apricot Chicken Cous Cous Salad.  It was fantastic !!!!  A gorgeous combination of the sweetness of apricot, orange, the peppery taste of celery, the crunch of almonds.  Really REALLY liked this!

So making sure I mix it up with menus rather than getting in a rut, combined with half marathon training, combined with the fact I'm having six weeks off work, hopefully all those moons will align and this will be a successful round.

HM number three!!

So half marathon number 3 was upon me and I had done as much as I could.  I was reaping the benefits of my 100km months I think.   So the night before we had our pasta, Mike was volunteering at this event run by the Athletics Club, so he decided he needed to carb load !  Oh how much cheese on pasta can one person eat??!!

I had worked out my gear, leaving nothing to chance.  I would be proud to take part in my first running event wearing the Aths Club shirt.  Other gear included my new Balega socks which I've been impressed with since buying them at ARC, sunnies because forecast was warm conditions and we would be running into the sun along the rail trail, runners, hand held Nathan bottle which I've been using for my longer runs, it contains a pocket which I can tuck my GU into (I want to be able to have a GU and water when I want, not just where the drink stations were, my Garmin (cause if it's not on Garmin it didn't happen, right?) and my Road ID bracelet.  I would NEVER be without this in an event (see shortly why).

So Mike and I got down to the Aths Club about 7.30am.  The idea was that I would leave him down there and take the courtesy bus out to the start.  My good running buddy Kellie would be joining me on the bus and she was able to point out parts of the rail trail as we travelled along Princes Highway.  We got to Koroit for an easy check in, and as you can see the sun was shining!  Plus first bib with my name on it too.

So I wandered about a bit and quickly spotted my blogging friend (and super amazing runner) Cat wearing her tell tale hat I've seen in photos.  Yay, I remembered to get a photo for once.   Pop yourself over to Cat's blog AlleyCat for a read, she is a running work horse for sure.

So as the runners gathered and the race briefing had been given, a nice touch was a young chap singing the National Anthem (I think the first race I've been to that this was done) and then we were off on the dot of 9am.  Round a few streets in Koroit and then quickly onto the Rail Trail.  For even as fast as I ran that first kilometre (Garmin said it was my fastest ever at 6:33) I was soon running on my lonesome as the pack blitzed away.  Oh well, just keep up the plod I told myself.  I got a cheer from some people on the Koroit Railway Station platform as I ran past, yay for the little caboose at the end I yelled out!

Interestingly I started the race with no headphones in and continued the whole way like that.  I was carrying them in my spibelt just in case the drivel in my head got too much, and although for some reason "Dambusters" was playing over and over in my mind, I did the whole race with no music.

And of course there were cows!  I spotted these young calves all watching from the fence as I was running by so I took a quick on the go snap.

Cat had told me where he relatives lived as we would be running right past their front gate and she told me I couldn't miss it as they would have balloons out.  Yep I could see balloons up ahead so I figured that was them, there were two women sitting outside.  One yelled out to me "Are you Carol?" at the same time as I called out "You must be Cat's relatives".  Imagine my suprise when I got up closer and saw the sign!  Ahhhh see everyone knows the obsession with our cow mascot! (considering I had never met these people before in my life).   I can't tell you how much this bucked me up, considering it was the top of quite a long hill.  Thank you thank you Cat's relatives.

Then disaster hit, I had gotten past Rundells, over the boardwalk bridge type thing and saw a couple of people up ahead as a bike rider rode past me going the other way telling me there was a runner up ahead in distress.   Oh no!  I got there as the Ambulance was coming up from the other direction up a small gravelly path.   There was a bike rider (who just happened to be riding along the trail), one of the walker Half Marathon participants and me at that point, and a runner in pretty bad shape groaning on the ground.  I offered my water but they thankfully already had water for him.  I dare say the sun would have really played havoc on the poor chap.  I quickly rang Mike to grab the Race Director back at the finish with the chap's bib number to get his details for the ambulance officers, and the Race Director came out to meet the ambulance.  What is it with me and medical disasters I happen upon in events, this is the second one this year!  

Once he was safely ensconced in the ambulance we checked with the ambos if we could continue on and they were fine with that.  The young walker lass said she wanted to finish and I did too.  She said she was fine and would keep walking along, and I told her I would do my run/walk/shuffle, I was knackered by that stage!  

I'm not sure how long we were waylaid, maybe 15 mins or so.  Mike had been watching me intermittently on the Garmin live tracker and saw I had stopped, I think he was thankful when I rang and he knew it wasn't me in trouble.  Anyway I was never so glad to see the 20km mark clock over in my life, 1km to go.  The clubrooms were in sight and I hear "Gooooo Carol" and my friends Kellie and Alison were standing at the fence cheering.  Then a lap of the oval and thankfully over the line.  Garmin has me at 3:07:23.  Last runner over the line, I will wear that as a badge of honour!   Gutted I was over 3 hours, but still super proud in hot conditions, and you never leave a runner in distress, even though there was nothing I could do but phone it in.

Big cheer to Kellie and Alison who had run under 2 hours, they waited well over an hour (with very patient families) to cheer me over the line.   Look at us in our Aths Club finery.  I've never been more proud to run in a club shirt, despite being the slow poke of the club, I feel well and truly included.

Completely spent at the end, I turned into a sobbing mess in Mike's arms!  We hung around another 20 or 30 mins to cheer that last walking lass over the line, a group of us still there all stood together as she finished and applauded her.  To my surprise she came straight to me for a hug.  I told her she earnt that medal well and truly.

Mike had had a great day volunteering and following me on the Tracker.  This medal is for both of us.   No sooner did we get home, I had some food and a shower and I came back out to the loungeroom and our volunteer was out like a light on the couch!

It's a rather long way hey?   Whew!  Was so tired last night, I was in bed at 7.30pm and slept like a log and didn't get up until after 7am today.  First official day of my holidays from work.  How sweet it is.

Oh and the day before I read this on our terrific Runners Connect site, it made me laugh.  A few of us said we might try it on our various runs over the weekend to see if it helped.  ha!   There's a section in the half marathon where you cross under the Princes Highway in a little under the road crossing.  I let out a little whoop and it was really echoey.  So then I "vroom vroomed" as loudly as I could.  Wow that was loud.  Mind you I was completely alone so not red-faced.  Thankfully there was no one at the other side of the tunnel, how embarrassing that might have been!

So there you have it, third half marathon completed (second for this year) and all before I was 51.  Just.  As it is my birthday today! yay.   Good or bad timing?  I am starting a new round of 12WBT which starts today.  I have decided I needed to celebrate my birthday and the fact I finished yesterday (albeit walking like a granny today).   So headed out to one of our fave cafes for lunch.  I had a lovely chicken and roasted veg and risoni salad with a raspberry dressing.  And then a slice of raspberry almond cake as a stand in birthday cake.  Win-win.  I get to have my cake and eat it too!  Plus no cake left over.  Just one slice.

Now before I go, I must tell you about the kindness of strangers.  I love instagram and I have "met" via Instagram a rather inspirational runner from Utah, we have hooked up via Garmin Connect too.  Never spoken to her in my life, our only interaction is via liking each other's photos on Instagram.  So a few weeks ago she asked for my address as she had a running care package to send me.  Okay first rule of the internet, never give your address to strangers right?  So what do I do?  She's a runner, she *MUST* be okay.  I gave her our address.  And look what came today.  I was gobsmacked.  Particularly as she had no idea it was my birthday and what timing!   Thank you very much Anastasia, it was incredibly kind of you.   There will be a parcel winging its way back to you at some point in time when you least expect it ;-)

And if you've made it to the end of this blog post, you deserve a finishers medal! ha.  

September Goals

September goals for Matilda :-)  (see comment a few posts back).

Our 12wbt Runners Connect group have a challenge this month called #SIIS or Smash it in September.  We've each set our goals to work towards.  Because my blog each month seems to be all about how many kms I'm up to, I didn't want to bore anyone yet again this month so I've kept it between our group.  But if you insist ...  ;-)

1.  I am back into the 12WBT program with heart.  I've joined up the September round which starts next Monday.  I'm two weeks into pre-season and have lost .7kg.  So back on the bandwagon again.

2.  Going back to basics and making 12WBT meals I've not made before inst4ead of getting into a rut.

3.  Running my third half marathon the best I am able.  Ooooh it would be nice to get a PB, I'm just aiming to finish!  I've never run the rail trail from Koroit before.

4.  Run 100kms in September, I've realised this is achievable.  So far I'm up to 21.9km.

5.  And being that I'm on holidays from work shortly, as in tomorrow is my last day at work for (wait for it) six whole weeks!!!! I'm going to focus on me for a bit.

There you go!  Lots of plans for fun times whilst I'm on leave from work.  I can't wait.   And look at what I saw on my run after work yesterday, how pretty is this.  Well it was just before I copped a drenching, but still...

ARC15

So yesterday I made my way to Caulfield to go to ARC15, otherwise known as the Australian Running Convention 2015.  I went last year and it was great.  This year the schedule promised to be even better, a bigger venue, separate areas for the seminars, special guests Tamsyn Lewis-Manou, Steve Moneghetti and Duer Yoa.  They also promised a suprise feature event... "this spectacular event is going to be exhilarating, entertaining and a whole heap of fun".  Okay!   Bring it on.

I found my way to Caulfield on the Metro train and a hop skip and jump and I was at the racecourse.  To be honest not having been there before I was wondering where to go.  There were no big signs or 'this way to ARC' anywhere.  Saw a couple of people wearing running clothes so just followed them.   So obviously I would have to assume they weren't hoping to get passersby in, it was only if you knew the event was on.

One of the best things for me was getting to meet up with some of the ladies from the Runners Connect group that I'd not met before - we have said our group is like a whole heap of friends yet to meet.  I was tickled pink to meet up with the lovely Trina, the amazing Kaz and the wonderful Jane.  And no my head is not that boofy, it's an optical illusion.  I cherish the friendships that these ladies and others from the group bring to me in my running journey.

When I bought my ticket I thought you had to pick either Stream A or Stream B with regard to the Seminars and I had picked A, but as it happened you could just go from either/or as the day progressed.

I had earmarked the following to see:

• Seminar - Runners Body - Injury Prevention and Management
• Workshop - Foam Rollering and Spiky Ball
• Seminar - Runner's Mind - Psychology & Motivation - Tamsyn Lewis
• (LUNCH) - looking forward to the healthy options available!!!
• Seminar - How to run your first marathon -Steve Moneghetti
• Seminar - Run the right way with Smart Training
• (FEATURE EVENT)
• Seminar - Nutrition - Need to know.

There I had my day planned.  I took some notes at each, so just some of the things I jotted down...

Runners Body - Injury Prevention and Management

This discussion was by two gentlemen who's names escape me.  It was a really good seminar.  They talked about your 'load' and managing and monitoring your load as you train and race.  Also about how moods effect you.   And one of the most important things I got out of it is to recover as hard as you train.  

Foam Rollering and Spiky Ball

Being a workshop I was all set thinking we were going to take part.  Much like last year's workshops that I went to where we were active participants.  That's what a workshop is right?  But I was a bit disappointed in that we were just watching someone demonstrate the foam rollering and use of the spiky ball.    Having said that he was very knowledgeable and yes whilst I use my roller at home, I have no idea how I should really be using it.  So it was good to see the postures he used to get the most out of it.  He also went through the different areas of our bodies - stable and mobile - and which areas to roll and when to use the spiky ball.  

Runner's Mind - Psychology & Motivation - Tamsyn Lewis-Manou  

Being an elite athlete I guess her need for motivation may be a lot higher than my need, but if you drill down it's all relative.  She mentioned that keeping the motivation up was aided in being part of training groups for fun and more importantly for reassurance.  I would count online training groups as well as get out and run training groups in this, because the amount of support I get from our 12WBT Runners Connect group is second to none.  So big tick for that.  She also mentioned that we can get in a rut, so to vary our training sessions to keep the motivation up and stop boredom.  So the two key things I took away from her seminar was - keep it fun and social and keep varying it up.

Lunch!!!
Sitting through all of these and chatting to the girls had built an appetite so I was looking forward to going to the "Healthy Food and Beverage Zone' as mentioned on their website.  "ARC15 offers healthy delicious food and drinks options available to purchase throughout the day in our outdoor zone."  I remembered the wonderfully healthy food last year, so was looking forward to lunch.

A big thumbs down.  Now I guess they can only offer what vendors put their hands up to participate, but we were very let down.  There was a wood oven pizza vendor, and a van with a display of hamburger/hot dog looking items - probably not, but from what I could see it was food in big buns.  Neither offered their fares as healthy eating.   Jane, Trina and I looked at each other in despair, looked at our watches wondering if we could get a pass out but time was going to be an issue.  Let me tell you if someone had set up a stall and had ready made salad rolls they would have made a killing.  We spotted a yoghurt van, hmmm well it did say low fat, so thought that could be an option.  Mmmmm yep, low fat maybe, but toppings such as crushed Tim Tams, M&M's I think there were, and Oreos.  We three ended up grabbing a yoghurt with granola as the best of a bad bunch.    So the food was a real let down.

How to Run your First Marathon - Steve Moneghetti
Easy tigers, haven't said I'm doing this, but I was interested in what he had to say.   The man is such a great speaker, funny, he had everyone laughing and so interested in every word he said.  I loved that he said "You only finish your first marathon once".  So take it in.    Really be in the moment for the last few kms.  Also a lot of marathoners expect a let down afterwards.  All that training done, the marathon over, now what?   He would advise to prepare 12 months to run a marathon.  You will narrow down the risks by preparing well.  Also while training your body needs to adapt to the time you'll be out there.  So if you expect to run a marathon in 5 hours, then make sure you let your body experience that time out on the road.  However if you do have a set back, try to be less time oriented.  You ran a marathon!   Be proud.  That in itself is an achievement regardless of the time.

Run the right way with Smart Training
I really enjoyed this seminar put on by David Eadie and Nikki Wynd who create personalised training programs from the company The Running Man.   They spoke about SMART training.    Training that had S=Structure, was M=Meaningful (to what you were trying to achieve), was A=Appropriate (to your fitness and ability), was R=Relevant (to your event) and at a T=Time/Pace (at the right pace for you).   Nikki in particular was really interesting to listen to.  She was the winner of the 2015 Badwater Ultra Marathon, 217 or so km in 27.23 hours.  Wow.  I would like to have listened to more of her story for sure.

Feature Event
So then we headed outdoors for the feature event, not sure what it was, but they billed it as something not to be missed.  It was a handicapped tongue in cheek race between Moneghetti, Duer Yoa, a horse of sorts, a pregnant woman and a small child.  It was a bit of fun but it certainly didn't fill up the allotted one hour in the program.

     

So what to do, another 45 or so minutes before the last seminar and I decided to call it a day.  I thought that I had already got what I wanted out of the day and knowing I had a long trip ahead to get back into the city, then train to Geelong then 2 hour drive home, I headed off, as did Jane and Trina.  Kaz was still knee deep in enjoying the last part of the day.   So off I went, but not before snapping a pic (tee hee).  Steve was just a little flat, and didn't have much to say.

There were a lot more stalls than last year and hmmm yep I did a bit of purchasing.

• Body Glide as I was just about out.  
• AthLights - a little magnetic light that let out a really piercing red flashing glow, no need to pin it on your gear, you just clipped it on with a magnet.  Anything to make sure you are seen and safe out there.  We'll see how it goes, there's two to a pack, you can see a video on their website.
• I tried out a performance and recovery powder from Turbo Superfoods.  I've been noticing that the longer I run, the more famished I am getting mid-run, even if I have a bit of toast or whatever before I head out, but even then that brings it's own set of problems having to have that earlier than the time you want to get out the door.  I tried this powder mixed with rice milk and it was good tasting and very easy on the stomach.  I'm going to try some of this before heading out for long runs and see how I go.
• I got some pressure socks from Orthosleeve for Mike, he has some aches in his legs from his varicose veins (TMI?) so with a bit of luck these will help without feeling like his toes are restricted.
• And lastly some Balega socks.  I am kind of hooked on Feetures as my sock of choice, but I'm up for trying any new ones.  Took them out for their maiden voyage this morning and yep, very good!  I liked the feel and fit of them.

So in a nutshell that was the day.  Walked back in the door at home just after 7.30pm exhausted.  Great day, even with the little hiccups as to the strange food on offer and the feature event that didn't really live up to the hype on their website.   However no disappointment in going, I got a lot out of it and enjoyed meeting up with the ladies, and would do it all again.