Once. Sussan 10km fun run - Belated Report.

I am sitting on my couch, making a half-arsed attempt at chapter 2 of my thesis. It is nearly finished. But I handed in a draft of Chapter 1 a week or two ago! Wahooo!

In honesty I am feeling like I've been hit by a truck today. Really tired, a bit dizzy when I stand up. Was a big day yesterday.

Last night, we saw the show Once, which is a multi-award winning musical that I didn't know much about before, other than I had heard it was good.  The film (which I haven't seen) was from about 8 years ago. The story is set in Dublin and it is a simple, beautiful and restrained love story. The production was simple and pared back. The stage was set like a pub. The chorus/characters all sang and danced while they played instruments. This was not the usual highly produced musical. The music was a mix of exuberant Irish songs and love songs. The main song, Falling Slowly, has won an Oscar. Have a gander Here.

Those of you who are my friends on Crackbook will know that I ran the Sussan 10km fun run on Sunday. Click away now if run reports bore you!

I was up at 5:30, an ungodly hour for God's day of rest. I heard the rain falling heavily on my roof and pondered how the term "fun" run might not be applicable here. For five of the twenty minutes I had to get ready, I pondered how I might pike out of the event. However I was going with some other girls in my training group and I didn't want to let them down so off I went.

There were thousands of sprightly women crowded in St Kilda at that ungodly hour, waiting to start. We were given tribute cards to pin to our backs - it was a run supporting breast cancer research. It was really sad to see some of the tributes - mums, sisters, aunties, some of them having passed quite young. I felt acutely grateful for my good health, and had a surreptitious grope of my boosies to check there were no lumps and made a mental note to check them more thoroughly at the appropriate time.

I had not been attached to a particular race time, as I had just learned a new running technique and wanted to see how that might play out over the course of 10km. I focussed on form, and set out. I got to 3km and was about 2 minutes faster than my goal pace.

I did my usual mid run panic at about 4-5 km "I can't keep this up", but I kept it up, cheering on other women. One was running to celebrate her 40th birthday and had this marked on a cape and balloon she ran with. The rain was not too much of a problem, but the wind was a bit bothersome. However, we had a good tailwind on the final stretch.

I was feeling good after 9km so I picked it up for the last k, passing a few other women. I bought it home in 68 minutes, the fastest I had run in 3 and a half years and about 4 minutes faster than my previous run! My personal best time is 66:55, so I am not too far off chasing another PB!

I am certainly not about to break any land speed world records. Running, for me, is about learning to be happy with what I can do, not comparing myself to anybody else, believing in myself, and hanging in there when it gets hard. All good things for me.

We are on the fast road into Christmas, now. Next week will be the last full working week before the silly season. I have lots of events on.

Et Tu? How are you managing to find a balance in this frenetic season?
Any big events/things planned?
Spill!

Goody 2 shooz.

Greetings, interweb friends!

I've been rather slackola on the bloggy front of late, but I've been very good in other aspects of my life....

Lately, if a day goes by where I don't run, I crave it. The thing I like doing at the moment, run wise, is going to Prinny park and doing a Fartlek session (it has nothing to do with botty toots). And, as with everything, there is an app for that. I am also actually enjoying my group sessions and look forward to them.

Must be the time of the year, with the weather improving.

I have performed a hardcore declutter (to borrow from FF) of my wardrobe and drawers. I can actually find stuff now.

I have been eating my veggies.

I expanded my cooking repertoire into Fillo Pastry.

Behold my spanakopita, full of green goodness.

I have taken the advice of a professorly type and been doing the "small amounts frequently" thing on the thesis. I have put a fixed time goal on the first chapters of the thesis (Dec 3). Might have to tee myself up a special reward for it.

I have even cut back on the wine. Quite substantially. And feeling better for it.

I have been loving the guts off this stuff:

image from coles online. No artificial sweetener.

I have been appreciating the abundance of spring.

However the goodness went out the window today - we went to Taste of Melbourne for some good food and drink, and plenty in the way of champers.

At the back was the dish of the day- the soft shell crab souvlaki from the Gazi stand. I have never been able to get into Gazi, so it was great to try some of their food. In front is a braised wallaby bun!

We saw a whole lamb being butchered ("oh, so that's where those chops come from").
It's good to have a feel for the provenance of the produce, is it not?

Ok so there was also good food had last night. I have been a bit obsessed with all things mozzarella/ bocconcini at the moment. But the king of them all is burrata. Like a sac of creamy milky goodness.

Here is a gnocchi dish I ate last night, with Burrata.

The sac was cut open and all the runny cheesy goodness leached out into the tomato sauce. Very simple and very good!

But it's back on the straight and narrow tomorrow....

Meanwhile, we have been in full spin mode with the state election in Victoria. Pretty much all of the ads have been focussed on lambasting other parties rather than what the party can offer. It's just a race to the bottom, mostly. Though the Greens look like they might nab a few lower house seats in the inner city, unless the dirty preference deals between the major parties scupper them.

ugh...
off to beddy-byes....


What about you? What have you been obsessed with lately? 
And what good habits have you adopted?

Finding Festive Joy. #everydaystyle.

Come 'ere, I am going to let you in on a little secret.

Actually it isn't a secret.

Last few years, except for maybe a bit last year, I have found the whole Christmas period a bit....unbearable.

I hated going to the shops
The Christmas songs on the PA system made me cringe
I was glad when it was all over.

I don't think it was Christmas per se, I think it was a function of what was going on in my life at the time. Christmas can intensify feelings of loneliness, guilt, regret, anger, resentment, longing....all the good stuff.

I think my strategy was to just make as best I could out of it....a day to eat myself into a coma.

Now can I say, I am....slightly....enjoying the season...could it be?

I think this enjoyment actually sunk in last weekend. I think I started seeing and feeling some of the beauty of it. Here was something I posted on Facebook that day:

Many things made my heart swell, or brought tears to my eyes today.
Thousands of strong women finishing the Sussan fun run. All smiling at each other, encouraging each other, and showing forebearance at the water stations.
A woman with pain from an injured knee making a strong finish to the half marathon.
A recently widowed young mum bravely making a dash for the finish of the half marathon, her children running along with her in the final metres.
In the city, the almost mournful strains of the Salvos horns playing Christmas carols, wafting across Bourke st mall.
Seeing colleagues at a Christmas party, and seeing how their littlies have grown.
Seeing a dear friend glow in her new love.

It is a wonderful time of the year.
May you find wonder there too.

I got quite a few likes for that one.
Perhaps I was a bit high from the adrenaline of the run? A bit too much wine after? Who knows, but I am getting into it with a little more enthusiasm than what I did in previous years.

You might even hear me singing along to Mariah Carey's "All I want for Christmas is You" when it plays in Coles. I have never been above public singing acts.

In other news, I have been playing along with StylingYou's challenge on instagram, Everyday Style. I am usually not one to play instagram games too much, but I like this one, as it has given me impetus to make a little more effort to look snazzy of a day. Here are some outfits.

 

 

Here is a pic from after the fun run:

Happy preparation for Christmas!

How are you enjoying the lead-up?

Music Festivals. Compliments. The cbfs.

Hello and happy Monday! Greetings from the wifi I have finally managed to set up!

I had a big bout of multifactorial mondayitis, but managed to shake it off by going to my running group.

Every Monday and Wednesday, at about 4:30, I develop a great case of the cbfs.

There are about 20 things I would rather do than run. Especially on a nice day like this. Most of them involve wine and eating things that are yummy.

And yet, barring injury or foul weather, I go.

I always feel better. It helped my mondayitis.

Oh, and on the topic of running, on the 17th, I ran the 14km city to sea event. I promised a photo. Here 'tis.

 My smile and red face says it all, really.

I have had a few back issues recently, these are longstanding. I have been recommended a physiotherapist who also practices acupuncture. I went to see him today, for the second time. He did some pushypushy, some needling and some cupping.

He is quite gentle, very zen like. I am a liker of a good firm massage, if it doesn't have me whimpering it is not working.

But we shall see how it goes. The back gave me no curry in training today.

Over the weekend, the fella and I decamped to Queenscliff for the music festival.

Geelong (like Melbourne) was doing its spring thing - a bit of rain, a bit of bitey sun. Not great for a music fest. Weather was better last year.

I have to confess I find it hard to "attach" to bands or singers.... I may only like one song of theirs. Hence when I am feeling tired and chilly and my feet are sore, I would prefer to decamp to the comfort of the bed rather than stay out till 11pm to catch the act. I missed some of the bigger acts. I am ok with this.

The bands I loved were Saskwatch

And the Melbourne Ska Orchestra. Hard to find a good video. If they are playing in your area, you should see them. They will have you dancing and laughing in equal measure.

I also got a few surprises in the way of Jeff Lang (guitar virtuoso), the Transvaal Diamond Syndicate (dirty heavy grungy blues), and the Brow Horn Orchestra (big band meets rap meets reggae and everything in between).

They also had great food trucks there - I had yummy tacos, poboys, the best chai masala outside of india, dosa masala...I ate all the things.

The people watching was interesting.... overexcited schoolies, old rockers, young families and hipsters... all together.

Note to the ladies - putting black opaque stockings underneath summer dresses/ short denim shorts does not a good outfit maketh.... IMHO.....Just sayin'.

Note to schoolies - don't smoke joints in the concert tents. I will smack you on the bum, or shake my finger (don't even get me started)

Anywho.... I had a lovely weekend with the fella. He is gallavanting all over the place to conferences for the next 10 or so days.
I shall miss him.

To change a topic.

There have been a few instances recently where I have been paid a compliment.
Today, a former colleague who I had a brief catch up with sent me an email, saying "you look beautiful".

What did I do?

I brushed it off.
I thought "surely you blow smoke up my bottom".

I do that often.

Yet I will take to heart a criticism. Either an internal or external (or imagined) criticism. Take it on board.

Perhaps it might be a relatively easy thing to learn to accept compliments?
I have just been reading this post from Nikki at Styling you.
Some food for thought there.

Good night. Or good day. Depending on what time you read this.


How do you graciously (or not) take a compliment?
What music do you like?
Any aches or pains at present? Carte blanche to whinge here.

Moving. 'Scuses. Christmas.

Gah, it has been a while.

I have 'scuses.

These are:
1. I've moved
2. I have no wifi at home
3. Work has been busy. Rewarding but busy.

They are good 'scuses, I think.

So I have now *officially* been in our new place a week. The move went ok, apart from the breakage of a single bowl. Pfft. Won't miss that bowl, there are other, better bowls.

And so commences the long and arduous process (with the emphasis on Long) of unpacking.

In packing up, I was fairly ruthless with chucking stuff out, so hopefully it won't be too painful.

However our mattress is still on the floor. It will be a while till the bed is up as the fella has to go away to a couple of conferences. He says he quite likes being down low. Good think I am laid back about these things!

Moving might be considered also a good excuse for flopping my butt down on the couch and having takeaway and copious amounts of wine.

I did not scuse myself from healthy eating and exercise.

The night I moved across, I went to my training as usual. And followed it up with a home cooked dinner.

On Sunday, I ran the 14km City to Sea event. Here is me at the finish line.

(Blogger does not seem to want to do it now, will put it up later....)

Anywho, I ran it. I have had some back pain which I am getting seen to. This body is a temple. During the week and some weekends, anyways.....

I have a trainer who is very nice but kicks me up the butt tells me firmly what I need to do. I have been trying as much as possible to do as she says. She seems to know what she is talking about. And I don't think many people know what they are talking about so that says something.

We are moving inexorably towards Christmas. In the past, for many and varied reasons, I have found Christmas a very challenging time of the year, and was very bah humbug.

Things are very different this year. More so this year than last year. Things are better.

My sister, who usually does the "don't buy me anything because I can't afford to buy you anything" thing about this time of the year, has arranged a Kris Kringle.

This decreases the financial burden on her and allows her to participate. The thing is that I would like to buy for all my family and don't know what the etiquette is about that.
Although on reflection stuff is less important than the togetherness.

The only issue is that I was allocated getting her boyfriend a present. Like a significant one.

I don't want to get her boyfriend a significant present. I would be happy just to get him a bottle of merlot as a token thing.

This is because

a. He likes merlot
b. I haven't met him that many times and don't know him that well
c. I confess I don't particularly like what I have seen of him (my mum refers to him as "whathisface"). Also see a above. He clearly cannot be trusted.

My boyfriend has been allocated to my brother's girlfriend.

I don't know. Think I just have to deal with the discomfort and roll with the plan. And make different arrangements next year.

But I have embraced the festive period to committing to glaze a ham. A good ham. I've never done that before.
I am looking forward to the ham, perhaps more than anything else.

My fella has embraced the festive period by ordering 2 cases of assorted wines for the day.
That'll sort out me and him, wonder what others will be drinking :P


Anyway this weekend we are off to the Queenscliff Music Festival.

I am looking forward to it! The place we are staying has a nice pool, and I have performed depilatory procedures in readiness.

So have your festive preparations commenced?
And do you have to do anything / spend time with anyone you are not comfortable with?

Movin' (15.5 km race report.)

How are we all today?

Happy Monday!

I was walking to my car near my fella's place this morning. I saw this flower, which was very pretty. Anyone know what type it is?

There were other pretty flowers in that front yard, too. On the fence there was a note, saying "Please don't pick my flowers. Let's all enjoy them".

Indeed.

I am a bit stiff today. It was because I did a 15.5 km fun run yesterday. I decided to do this distance rather than the 10 (it is part of the Spring into Shape series) as "long run" training for the city to sea run in a few weeks.

I had stayed up past midnight the night before, on account of going out for a girlfriend's birthday (more on that later). Hence there was little time in the morning to get organised. I was a bit scatty, and despite taking these pics on my iphone:

Fed Sq, Eureka Building.

Yarra, showing off.

I thought I had left the phone in the car (I had actually left it at the registration desk, which I did not realise until I finished the run....not one of my brighter moments)

With all the kerfuffle with the phone, and not having any music to keep me company, I really had to work hard to focus. Soon, I did. It is nice running along the Yarra. I got into a good pace that I thought I could maintain, and I felt strong. I even started to feel a bit....invincible. One of the lady-front runners told me to keep it up, I was doing a good job.

The first 10km (2 laps) were fairly comfy, it is a distance I am used to. After the second lap there was a girl I saw who was similarly paced to me, so we ran together. It was nice to have some company. I think we kept each other motivated and on-pace. At the 500 metres to go mark, she grabbed my hand and picked up the pace. We crossed the line together and got a cheer from some folks around the finishing chute, as well as a shout-out from the race announcer.

I did my usual post-finishing thing (wander around slightly bent over looking bewildered and catching my breath). I saw my coach, who had been manning our run club marquee, and a couple of the ladies I run with. I took that opportunity to have a breather.

attractive.

Anyone who runs distances knows how tight certain muscles get, and the utility of a good firm massage. If it doesn't make you groan it is not firm enough. My ladies and I helped each other out in this respect, with a nice firm elbow point into buttocks, like so...

Theretheretherethere...ahhhhyeah....

Naturally, I reciprocated. We are very supportive of each other.

There was a yoga session held, which we partook of. It was really nice to do, out in the gardens.

I went home, had some food, and a nap. Then, in keeping with my aim to be more tidy (thanks, by the way, for the support on the last post!) I did some tidying. A big run and a cleaning session! Super virtuous!

It is a good thing I do running, because the weekend was full of yummy treats.

Friday Night we went to San Telmo. I felt a bit crook in the belly and we had to abort the mission.

Saturday I felt better. The fella and I had a big wander around Smith and Brunswick Streets. We worked up an appetite. We had some down south food in the form of Louisiana style sandwiches, at Po'boys.

Dinner was in celebration of a good girlfriend's birthday, at Hell of the North (named after a sector of the Tour de France). We had the Feed Me menu. There was a bit much food (better than too little I suppose). The food was good, but the service was a bit meh, and the waiters were a bit familiar rather than polite. I am a bit picky, being a Melburnian.

Le Charcuterie.

Too much good food!
Still, #firstworldproblems and #YOLO, right?

Cohabitation with the fella is imminent. A massive declutter and pack is now unavoidable. Before I move, in a couple of weeks, the fella and I are off to Christchurch for his parents' 50th wedding anniversary!
And, on Wednesday,  I am getting my coif done.


And how about you? Any exciting plans on the agenda?
Have a good week!

Musings on Melbourne Mara 10k (Plus some old-skool hip hop)

"My body is a temple. The Mayan Ruins. That's a temple." - My fella. Yesterday.

One thing I have learned to appreciate recently is that consistency is Key.

Not willpower. Not motivation. Routine and Consistency.

Good things rarely come to fruition by a massive and one-off action, but by multiple small, routine actions, a few steps forward, sometimes a few steps back. Mistakes. Some fine tuning in the approach. A longstanding fan of rapid gratification, in the past few years, I have learned the valuable lesson of patience.

Recently I have made a few changes to my lifestyle, prompted by some increasing muffin-top in my jeans. Sulking and bemoaning only acted to make me feel worse about myself.

I ramped up my exercise, taking up a weights session in addition to the running training. I have been keeping my more decadent food choices to the weekends, where I try not to go too berserk.

I have made these changes many times in the past, and they have worked. My difference now is in the approach; I realise that this sort of stuff is what most (apart from the genetically blessed) have to consistently do to remain healthy. We have become very enchanted by the quick fix. Our concept of the intensity and length of effort required to be our best physical selves has become skewed. Many people (myself included sometimes) believe that everyone else has it easier than what they themselves do, and they have to work a whole lot harder and it's just not worth trying.

I've also drunk a big fat mug of "no good comes from comparing yourself to others" and a big glass of "focus on what you've achieved" and a beaker of "learn from your mistakes, don't berate yourself too much for them". Plus coffee. And wine (but mostly only on the weekends).

I am starting to see and appreciate some results! Muscles are popping out! It has helped my mood no end.

Anywho, getting to the point, the Melbourne Marathon was on yesterday. This is the biggest event on the Melbourne Fun Run calendar. They had a Marathon (42.2km), Half-Marathon (21.1km), 10km, 5.7km and a 3km walk. I entered the 10km event, as my goal for this year was to run a stronger 10km.

After a glorious day on Saturday, the forecast for Sunday was diabolical, with wind, hail and rain on the radar. When I pitched up at the 'G very early on Sunday, it was partly cloudy, cool and still. Perfect running conditions, really.

By some stroke of luck, I found a loo with no queue. Lolled around, did some stretching. Lolled around a bit more. Then I noticed that no other 10k'ers were around and I thought "bugger, I've missed the start".

So I got my warmup by sprinting across the bridge in a panic. Luckily the slow wave had not set off yet...phew.

I have given up wearing GPS watches or iPods. I prefer to soak up the atmosphere of a race, and I don't like to worry about what exact clock pace I am running, I like to go by feel and old school watch. Unfortunately when everyone else is wearing earphones the sense of camaraderie is diminished (and the risk of a 5 person pileup increased). I love seeing runners from the Achilles running club, they are usually blind people running accompanied by a couple of volunteers- I always give them a cheer.

I turned out the first 5km at a dead-even pace. After the first five km, I decided to try and step up the slightly, the so-called negative split. A negative split is a sign of a good run.

At about 5.5km, there was a small cheer squad - perhaps the Lululemon girls? They were waving signs like "Too Legit to Quit" and "Your badASSness is showing". This got me smiling and right in the zone to pick it up.

I just kept on, slightly uncomfortable, with head down, working away. A bit of pain up the Barak Bridge, relaxing with the downhill. The last 1.5km or so was a drag. Flat, boring and with a bastard hairpin.

It was a relief to run into the 'G. I picked it up, and overtook a few folks. I crossed the finish line with arms aloft. I was proud of that run.

It was not my best ever time, but it was consistent and a small but steady improvement compared with recent runs. Strong to the end and with a spirited finish. Head down, bum up and not showy-offy. Something to work off. That's the kind of thing I like to do.

After the race, I sat around and watched some of the Africans win the Marathon and Half-Marathon....their running is beautiful to watch. I saw Lisa Weightman run a personal best time, and win the ladies' marathon. I saw a lady collapse near the finish of the half-marathon, struggle to get up, and have some fellow competitors go back and collect her and carry her across the finish line (that got the spectators on their feet).

After, I walked from the MCG into the city, seeing folks toward the end of their Marathon, while having fond memories of mine. I saw some people in not-flash shape, but others were smiling and gliding along.

And then it started pissing down and I went home.

Now, I would like to remind you of some fine early '90s hip hop -

2 Legit 2 Quit....gosh, I forgot how catchy MC Hammer is.... I should totally put this on an iPod for running music...

From the department of random...

Hello! How are you? Good? Good.

Happy Friday!

How's your week been?

It's been a bit of the usual for me.

'Cept on Wednesday, instead of going to running group, I went to see Ballet Revolucion at the Arts Centre. This is a dance troupe, with musicians, out of Havana, Cuba.

You're Welcome :D

 

Some actual dancing.

I actually was lucky enough to go to Cuba in January. I had an absolute ball. One of the things I particuarly loved was the music and the dancing. I salsa-ed my toosh off at any available opportunity.

This was actually more contemporary/ballet/hip hop, set to live pop music. Beyonce, Sting, Cee Lo Green, Shakira and others. A little bit of African. But very little Cuban music. This I was a bit disappointed about. Cuban music does not fail to get you dancing. Or chair dancing, as the case may be.

Yet the mastery in the dancing could not be denied; these were beautiful dancers, and amazing to watch. We were third row from the front (I booked in Feb) and we could see every twitch of the muscle. We saw the sweat dripping from them. We saw all their little grins. They were great performers as well as being technically great dancers. The fella second from right in the top picture was the best of the lot, all of his moves just contained....un pequeno mas (a little more...).

Cubans are beautiful to look at. They are all descended from either slaves out of West Africa or Spanish invaders. Hence there is pale, dark, and every shade of bronze (or mulatto) in between. This makes for some stunning, stunning people. These dancers were no exception.

I should add here that there are no "native" Cubans, like say the Incans of Peru. The Taino people don't really exist as a group in Cuba (though there may be descendants). Most of them were killed off by fighting, disease or privation when the Conquistadors came in the 15th and 16th centuries. It is a pity, as, from all accounts from the era, these were lovely, generous people, and murder or aggression were unknown.

We need more of that in the world.

Well that was an interesting aside. Bet you can sleep better at night.

In the spirit of Dry July, getting healthy and generally practicing what I preach, I started tracking my food and drink using the weight watchers app on my iPhone. I decided it was time I got a bit more mindful, the wardrobe fairies have been coming in and sewing my jeans a bit tighter at night over the past year or so. I have even restarted pilates. My abs are a good-sore!
 

Yet a few days I was really tired in the afternoon, and craving carbs, so some crack was in order:

FYI Furry Friend chocolate is better than Freddo Frog chocolate. 

Speaking of Dry July, I have been good. A golden ticket (exit pass) was bought one day to go out to a dinner, and I didn't go berserk. I am learning to handle dinners out, or chilly Sunday afternoons, or stressful days without a glass of wine in hand. I have also raised over 500 bucks, through harassing friends, family and colleagues.


I had a lovely card from one of my study patients today. She was very excited to give it to me. I told her I would treasure it.

She thought it was hilarious. I agreed.

After receiving an email from a shoe retailer advertising cheap boots, I decided a trip to Northland (Or Norflands as it is known to the locals) was in order. I decided my old pair of black boots needed retiring. Out with the old, in with the new:

Last Sunday, Bastille Day, I bought a bottle of Investment Champagne. And a croissant. As you do.

It will be drank after July.

On Sunday, I will be doing the 10km Run Melbourne event, with a few girls from running group. That evening I have organised a dinner at a gastropub.

I just came across this old pic.

I bet you just squealed in delight. Admit it.
It is Candy the Staffy. The ex got custody and I have not seen her in some time....she had been sick. It was best not to hear anything further. I would prefer to remember her like this, hiding under the table and coming up for a pat and/or food and cuddles.

I will not leave things on a sad note though, no siree

I will leave you with the following questions:

What are you up to this weekend?
And where do you stand on the "double leather" look (ie knee high leather boots with leather jacket)?

I personally won't go there, and these boots have introduced a fashion conundrum with regards to jacket choice.

It's good to see I am considering the important issues.

Cheers.

Week in a wink.

I know I know I have been slackola with le blog.

My excuse (and I don't believe in excuses but here it is): the last 7 consecutive days (Sun to Sat) I have been at work/conferences.

So apart from eating and running and catching up with the fella I've not had time to do a great deal. I've not even gone to the pool.

This week is shaping up to be a bit less feral so I will get into it. Plus make some headway on the thesis.

Some things that have been happening:

• I have alluded to a slight positive change in my financial circumstances. Given that paperwork has been signed, and a start date has been posited, I can say that I have been offered a Scholarship that is a fair bit more generous than my previous one. Hence, I will have a bit more money. Which is good, because holiday planning is afoot. Plus it is a nice thing to gussy up the CV.

• I am getting better with my running. I love running group. I run with a fantastic group of girls and our new coach is fantastic. He pushes us hard but in a non-demeaning way. He makes us feel good about ourselves, which is important when you are puffing around a park in the dark. I find that the only way I reliably go for exercise if I make time for it and pay the not-insignificant fees for the training upfront. I am much less likely to slack off if it is scheduled and pre-paid.

• It is a good thing I am getting better with the running, as I have been eating quite well of late. When I say well I mean nice food in generous amounts. 

• A group of us went out for dinner at B'Stilla last night - great company, great food and great wine. I drank a mataro, which I picked for a group of us. Usually these grapes are blended with Grenache or Shiraz, but this vino sang on its own, and what a lovely melody it sang. Like a pinot, but with a bit more guts, and quite fragrant too. The food was lovely, we ate the eponymous B'Stilla (a pigeon and duck pie which is very tasty) plus lots more. The group that I went out with was a group called Melbourne Dining Out, organised on Meetup.com. It was eating out with this group that I met the fella.

• I went out with the family for Mother's day. We ate at Tramway hotel, which does a fantastic line in burgers (beef, chicken, lamb, quinoa and fish) and serves up probably the best chips in Melbourne. The family loved it. Dessert there was salted caramel cheesecake. Yes, I kid you not. After lunch I napped then caught up with a friend for dinner.

• I got a haircut! A bit shorter, a bit more red. Very sassy. The results are up on instagram (@cillajean79)

• I actioned a fantastic pumpkin soup - 1 butternut pumpkin, peeled, cut up and roasted with an onion and 3 cloves of garlic. Meanwhile, boil a peeled and diced potato in some chicken stock. Pop the roasted ingredients into the stock, Whizz up with a stick blender, add about 150 mL low fat cream and whizz up some more. Serve. I did not get photos because me and the fella nommed it before it got a chance to be photographed. 

• I think I need to be a bit more proactive with meal planning and shopping, so that I can bring lunch in more reliably. In other news I am thinking of investing in a thermomix. There is very little they can't do.

Anyway I have a few posts in the offing soon, including a post about one of my favourite tv series. Bear with me!

And have a lovely week.

A Beginner's Guide to Running.

This post is inspired by a lovely blogger Melissa, from sugercoatit.com
She was asking about breathing while running.

I have been running intermittently for the last 5 years, and ran the London Marathon last year which was the best thing I have done till now (and I have done some cool things).
I took up running because it is something that I will never, ever be the best at, to teach me to not compare myself to anybody else. And to lose weight. Well, 5 years  and a few injuries later, I still weigh the same, but I have a deep love of running, and a reasonably good working knowledge of it. I have learned by talking to fellow runners, sports medicine professionals and listening to my body.

All of the plugs I give here are my own personal recommendation and I received no money or perks whatsoever. I am not important enough for perks. Yet.

This is general information and what worked for me. You may find something different works for you. That is fine, different strokes for different folks.

So, you have decided to run (I do a little wiggle and twirl). Go. You. That's awesome!


Starting off:

Talk to your doctor/physio. That is a no-brainer disclaimer. Especially if you have any history of breathing issues or heart issues. Asthma is a common thing and can be bought out by running. Any old injuries, like dodgy knees, bad backs, flat feet or dicky ankles, go and get them seen to by a physio, podiatrist or a sports doctor. They might teach you some exercises. Do them.

Gear:

Shoes, socks and bra, people. These are the things you must not skimp on - skimp at your peril.


Shoes: The right pair of shoes for you is essential for injury avoidance. There is much talk about minimalistic shoes, like five fingers or Nike Free, but leave them for when you are a bit stronger. Do not go with fads or Brands. Lots of runners wear Asics and people plug them, but they are not for everybody. I wear and swear by Mizuno Wave Nirvana, am now on my 3rd pair, bought pairs no. 2 and 3 on the internet at a significant discount. Running shoes do not need to be broken in, if they are not immediately comfortable do not buy them. Unfortunately running shoes are expensive in Australia. Deal with it - you cannot get a proper fitting over the internet. If you find a good pair of shoes, you can buy the same model over the internet a bit cheaper.
Where to buy: Stay away from Rebel Sport. Athletes foot is OKAYYYY.... A specialist running store staffed by podiatrists is far better. Some of them watch and video you running on a treadmill and it is very interesting to watch - some foot issues are only apparent in motion. I can recommend Shoe Logic, near the Melbourne City Baths, for the Melbournites.

Socks: These are really important as blisters are a real pain.Again you will have to try a few and see what you like. Go for synthetic, seamless and with left and right socks for perfect fit. Anything dri-fit or coolmax is good. I like Skyrun socks, and I have a few Thorlo brand. You can stock up on the internet once you find a good pair for you.


Bras: I confess to not knowing a great deal about bras, but little makes me cringe more than a pair of boobs flapping about on a lady (or man) runner, and it is just as common in average boobed girls as big boobed girls. I am a B/C cup, so I go for Lululemon Ta Ta tamer. The bigger lasses go for Enell which incidentally is Oprah's favourite brand. Ask around. Again specialty running shops are the go.

Apparel: Can be expensive. Go for sales or factory outlets, a lot of sports shops do brands at a good discount. Kmart actually does quite a good line in sports gear at a much better price and I always wear my kmart gear. Look for sweat wicking polyester, with flat seams. Chafing is nobody's friend. Avoidance of blistering and chafing is another post entirely.


When to run:

Short answer: any time you can! Whenever you feel like it! By preference I like a morning run, as I have got it over with and can feel virtuous during the day. Some think that running before food is better for fat burning, that may be true but the difference is probably minimal. Just run when you can.


Where to run:

I recommend running at the park rather than on streets - usually they have gravel/sandy paths which are a bit easier on the joints. There is also less traffic and maybe some hot people to perve on and often drinking taps. For safety, go where there are people around and it is well lit at night. Safety first, people. Princes Park in Parkville is my homeground.
There is also the old treadmill vs outside argument. It is reasonable to start on the tready, but you will never look back once you get outside. It will feel weird and jiggly at first, as it is harder, but the freedom you will feel is amazing.
With whom? Best to start by yourself - it is something you have to do at your own pace. It helps to look inward, to check in on all the sensations in your body, and get used to them. Run with music (but be safe) but sometimes the sound of your breath, feet and the birds in the trees can be amazing.


The nitty gritty.

• A lot of people get demoralised when they first start running. They find it hard. The main reason why: they start out too fast. They try and keep up with the other people on the track. 

• My tip is when starting out, run as slow as you can. That's right. Slow. You might find that you can do a couple of minutes. There you go! You can run for 2 minutes!Generally endurance should come before speed, trying to get faster is something you should really only attempt once you can run for more than about 20 minutes continually. It will come. Trust me.

• The other thing is to run-walk. Warm up with a walk for 10 minutes. Try jogging for 1 minute, then walking for 2, and do that 4 or 5 times. Then gradually increase the jog component. Take a watch with you to time. 

• A lot of folks do Couch to 5km. This is good but a few people find it a bit hard to focus. My mate Shauna Reid and her run coach pal Julia Jones run an online running course. All people start and finish together. It costs money but it is not much and is money well spent. You are less likely to shirk if you have paid a little.

Breathing. 

Breathing is a natural thing that most of us give little thought to most of the time. Running or any fast movement works the muscles, increasing the body's demand for oxygen. This increases drive to breathe. An increased drive to breathe can make you anxious and bad anxiety can increase drive to breathe. It is entirely normal to feel breathless and breathe more quickly when running, and this improves as you get fitter. Do not even try to talk at the beginning, you have too much to focus on. When I try and up my speed, I get a bit anxious, but am familiar with it. You do not need to "manage" it by controlling your breathing, or breathing every x steps, you just need to go with it and breathe as you need. Your breathing will find rhythm with your foot fall. This is very meditative but do not expect this to come straight away. When running, just push till you feel that mild to moderate breathless feeling, try and stick with it for a little while, 30 seconds or as long as you can, then go back to a walk. Managing discomfort and new sensations is part and parcel of running. Do not run till you are really breathless or feeling sick. Plenty of time for that later.


Form

You will see many different types of running forms. You will see the tall blonde who bounds gracefully. You will see the old shuffler. You will hear the clomp of the footy boys. You will see the duck-waddlers (my brother used to call me ducky, after he saw me run). A lot of people get hung up on form, and try and change yours. I had a run coach who made me take bigger steps which just ended up hurting my feet. Once you have started out and are running a little bit, you can go out with a run coach, who can give you pointers, but a lot of experienced coaches don't give much mind to run form. Case in point is Paula Radcliffe, who holds the female world record for the marathon, whose running form can only be described as bizarre. Check it out on youtube.

A few pointers though - Keep your stride shortish, you can increase your speed by increasing your turnover later. Focus your energy forward rather than in the up and down bounce. Try and land on your midfoot or on the ball of your foot rather than your heel. Arms relaxed and bent by your side. But most importantly just run and don't worry too much about this - it will come.


How to train

At the start, I would recommend running 2 non-consecutive days per week, 3 max. Running is quite a big stress on the body, and it takes time for the body to adjust. You will feel sore after a run - relish it (nothing like a good sore) and rest up. Get into the pool! I would thoroughly recommend some non-impact cross training, like the bike or elliptical. Do some spurts to get some extra conditioning in.

A lot of running injuries come from weakness about the smaller muscles around the hips and butt. A strong core is essential and will protect your back. Strong arms help get you around. I really recommend pilates as a good complement to running.


Mindset

John "The Penguin" said "The miracle isn't that I finished. The miracle is that I had the courage to start". 

Damn right it takes a lot of courage to start. Perhaps, like me, you were the last picked in teams at school and that traumatised you. Perhaps you carry a bit of extra weight. Perhaps you have a big inner-bully. Perhaps you are taking up running to conquer demons. Maybe it's something else. I get it. 

The best thing you can do is give yourself a big pat on the back. For starting. For trying something that is hard. For every time you got out there even when you didn't feel like it (always get out the door - that is the hardest hurdle). Forgive yourself the times you skipped or weren't as sprightly as you wanted to be. Congratulate yourself on the small wins. 


A short word on nutrition.

This is really a post or book in and of itself.
There are a lot of people out there who take up running to lose weight. This may or may not be you. Indeed, it is one of the heavier calorie burners.

HOWEVER, most people overestimate the importance of exercise in weight loss, and quite a few people overestimate how many calories their running actually burns, and overeat to compensate. As  a rule, 90% of weight loss is what goes in the cake-hole. The whole approximate calories in vs calories out rule remains.

As a ballpark figure, most women need about 2000 calories per day to maintain their weight - this depends on height, weight and age. 10 minutes of light jogging will burn approximately 100 calories, which is about equivalent to 1 freddo frog. I love freddo frogs. Could somebody fetch me one now?
Seriously though, you can see how it is easy to overshoot, especially in the beginning when you are not up to much distance. Have your treats, by all means, but work them into a routine and know that your running routine may very well not cancel them out.

What is very important is that your nutrition is adequate, especially in terms of protein, essential fatty acids, vitamins and minerals. If you want to tackle weight issues, I would strongly recommend getting some personalised advice from an accredited dietitian.


What next?

You can run 10 or 15 minutes? Congratulations! You rock. Here are some things you can do:
1. Join a running group - there are many run groups in most cities, they may even cater to absolute beginners.
2. Enter a fun run. What's the difference between a jogger and a runner? The race number. Seriously, you will never look back. So what if you are at the back of the pack? More supporters at the finish line. The Sri Chinmoy runs are particularly friendly for newcomers - check out http://au.srichinmoyraces.org/. They do a pancake breakfast after. Even volunteer as a race marshall if you are not sure, you will likely be chomping at the bit to do the next one.
3. Who knows? A triathlon? Marathon? A trail or adventure run? Just don't give up. And try not to get injured.
4. Buy a running book or magazine...check out runners world, look around your local bookshop. Go