Murder of the Dancefloor

Sophie Ellis Bexter was just singing her well known song, Murder on the Dancefloor, on breakfast TV..............how HOT are her shoes in the clip from 10 years? Shoe envy...............(get a close up of them about 1.46 mins into the clip!)
http://www.youtube.com/watch?v=2_Nsi05HkXw and I love the sparkle pair (aka trophy) at the beginning :)

Trail Blazing

2 hour interval session and with the mighty wind blowing, we 3 headed to run along the Maribyrnong River with our starting point at Canning Reserve. The trail run follows the bends and turns of the Maribyrnong River from the city to Brimbank Park a distance of approximately 28 kms. In parts the air was scented with a light sweetness, rabbits bounced along (and grabbed the attention of an alert pooch) and birds hopped from branch to ground. Running along the river meant that we didn't escape the wind and it was warm....we stopped several times so that the pooch could have a cool off in the river.............but I was taken with the landscape............the River took on the delicious form of a lithe body reclined and stretched out. The trees lining the river edge were like her shopping bags, heavy and laden with treats hanging low to the ground. Newly planted saplings protected by green casings were spread out like freshly manicured nails on show. The creeping vine splayed out across the scrub looked like a glorious mane of hair, curled on the ends. I looked for her shoes................perhaps they were in the shopping bags..................

Over the Top

90 minute hills session.............the very words evoke dread but I know I must do them to become a better/faster runner (trust me, elite marathon runners have nothing to fear from me!). I have missed a couple of hill sessions over the last fortnight...........trust me I have beaten myself up about not doing them. I feel like I have accomplished something BIG after each hill session and I am finding out that running hills has less to do with the lunge-sucking inhalations and more about the stumbling blocks that I place in my head. I find myself being strategic about how I will tackle the hill......but all the strategising takes my focus away......what I have realised is that if you give the slightest to the hill - be it stopping or giving up means the hill has won................the only way to get over the top of the hill is to run it and run it with form, grace and positve thinking!

Light winds my arse!

Morning all. There is a little ritual that happens when I get up for a run in the morning...of course there is the obligatory visit to the loo but without a doubt the weather conditions are checked. Is there wind? If so in what direction? Outside temp? Apparent temp? Rain? This information assists in how I will dress for the run and it also helps me make a decisoin as to where I will run. This morning's checks were no different to any other morning and I distinctly recall the line on the weather app stating 'light SE winds'. I think to myself, "light winds should be ok for a run along the bay, southerly means there will be a nip in the air". Heading over the Westgate Bridge, the flags flapping about full mast and proud, should have been the first clue that we were about to deal with something a little more macho than light winds..........stepping out of the car (and off the heated front seats), I had to hold onto my visor to save it from being taken to the Land of Oz (2nd clue). My exposed arms became goose pimply like a pimply goose (3rd clue) as we ran into an almightly, apparently 'light' headwind! I have no doubt that we looked like we were running into an invisible wall. About 20 minutes into the run it was a case of turn around and have the wind pushing us or call it a day (clue #4). Given that I missed a couple of run sessions this week, I knew that I had to keep going, albeit with a tailwind. The 6 other legs running with me took a leave pass and I continued on through the back streets of Port Melbourne, trying to get out of the wind. The upside was I saw some gorgeous houses and treelined streets. Completing the session (over 2 hours long) in trying conditions also does a lot for my headspace.
Hope you have a salubrious Sunday
x

Hit the wall

It is almost the end of term and my early starts to get the run session donebefore work has me hitting the wall. This morning we took in The Tan as well as Fed Square, down past Flinders St Station, over the river near Crown Casino and back up along the eateries near The Arts Centre and rowing clubs back to do another lap of The Tan. The reflection of the lights on the Yarra was very pretty and once more I marvel at how the city wakes up, slowly but with twinkles.
I want to write more but I have typed and deleted and then typed and deleted...................my brain is tired and I need some sleep.
Yawn and sweet dreams
x

The next interval

Another fabulous Melbourne morning............and just over 22kms covered in this morning's interval session. Calm conditions made for a great run along the bay. No cheeky pooch with me this morning

I want to share with you the inspiring journey of a woman I met through the gym just over 2 years ago......just shows you how amazing each of us is and that the possibilities are only limited by your thoughts. Love your work Trish and will be thinking of you as you set out from Euchua.

Gran takes life lesson and runs with it

      http://www.hobsonsbayweekly.com.au/news/local/news/general/gran-takes-life-lesson-and-runs-with-it/2291815.aspx

Everyone's doin' it

Thank you Melbourne for a sensational spring morning.

I had a 2hr interval session scheduled and with very little wind around I headed over to Port Melbourne for a change of scenery......and it seemed that every man, woman and dog had exactly the same idea. The pooch joined me for the session and she loved being let of the leash and set free on the beach to do her broggy runs and cut sick! When she was back on the leash she took great interest in cyclists riding solo or in pairs and ran in front of me in sweeping motions from left to right and left again, not dissimilar to the action of someone using a metal detector. Down near Elwood she convinced me that she wanted to run on the sand and feel the grains between her foot pads, so I foolishly unleashed her and the cheeky pooch took off after a cyclist. I sprinted after her calling her name sounding like a fish monger's wife.................did she listen?..........she gave up the chase just as I neared her and then thinking this was a game, ran off in the other direction, kicking her legs up like a spring lamb. Needless to say I caught up with her, clicked her back on and didn't fall for her doggy charms to frollick freely until we reached the car to head home.

Cheeky? Yes but happy to have her along for the run this morning. Did just shy of 18kms.
Have a super dooper day x

Countdown

Received an email this afternoon reminding me that the Melbourne Marathon is only 26 days away..........mmmmmm.......took a look at what is left of my training program and as usual wondered if it will it all be ok on the day..........so far I have remained injury free and that was always my primary goal for this marathon, so I consider myself to be on track.

Today I did the hokey pokey and put my right hand in and shook it all about and committed to doing the marathon for a team entered into the first Ironman Melbourne, all staged in March 2012. I am happily leaving the 3.8km swim to Zoe and the 180km bike ride to Stuart. The swim happens in Frankston, the ride loops up the Eastlink and the run is from Frankston to St Kilda.
So who will be htere to cheer everyone on?

No need to be Robinson Crusoe

Today I had my second attempt at making coconut milk yoghurt. My first batch didn't turn out how I expected it to...primarily because it was RAW coconut milk yoghurt....suitable for those that follow a raw food diet. However that is not me.................so............................some research later I have discovered that coconut milk out of a can (rather than husking and cracking the coconut I so effortlessly demonstrated in a recent post!) is the way to go! With the assistance of a candy thermometer and some probiotic powder I am proud to say that my second attempt is now incubating! Watch this space again!

(PS I have been a busy little creative culinarian this afternoon making raspberry pecan muffins.........using silken tofu and sweetened with maple syrup..........if only this blogging experience was 'scratch and sniff ' so I could to share the yummies with you all.)

Tomorrow x

I got chills, they're multiplyin'

Recorded temp: 8.0 degrees
Apparent temp: 1.8 degrees

Stay in warm bed OR get up and go for my run OR stay in warm bed OR get up and go for my run.....Trust me it was a bloody hard decision to make this morning........I could see the trees blowing and swaying outside the bedroom windows and those that know me, know that running in windy conditions really doesn't do it for me! This morning it was a case of grit my teeth and get going!
The Tan was full of colour and movement.......the colours of Spring as well as the scent of Spring.....the honeysuckle and jasmine wafting........the movement was partly thanks to Mother Nature as well as the many people out doing their thing!
Despite my initial reservations about heading out for my run, the intervals were completed before I knew it (and off to get coffee with my favourite two).....YAY and happy Saturday!

Bangkok Babe

I have many readers of my blog and I was emailed from one such reader who lives and works in Bangkok. It was fanastic to hear about her running experience..thanks Steph......hope that you enjoy it too :)

Sharp putrid smells of the khlong (canals) pierce your nostrils right at the point in your run where you are gulping deeper for air. Just as that smell eases the tangy smell of the tobacco factory on the other side of the lakes’ fence hits your face and the back of your throat. .

You keep your eyes peeled to the footpath as it’s uneven, littered in dog poo and you often have to hurdle jump a rat or two as you go.

You have to be selective about the time of day that you run – before school would mean getting up at 4am. Evenings you need to leave it till after at least 5.30 for it to drop a degree or two.  In the rainy season this is exactly when the storms will hit – large electrical storms with large water droplets that pierces the skin.

As soon as the rain starts the streets flood, so you are running in ankle deep puddles of water that you daren’t think about their content.

At 6.00pm the all runners and walkers have to come to a complete halt to listen to the kings’ anthem – whilst trying to keep your muscles moving ever so discretely to stop them from cramping.

Finding the right running gear that doesn’t give you a runners’ rash in the humidity and heat is tough… finding running gear that FITS in Asia with women the size of 12 year old boys is tough!

On the short patch of road that I navigate to make my way to the lake I dodge tuk tuks, motorbikes, noodle carts and give street dogs a wide birth as you can never be sure whether they’ll take a nip at your ankles.  

Thais will also run/walk around the lake but generally at a pretty restricted pace as they don’t generally like to get to sweaty – so whilst it means weaving my way around them, it does give you an inflated sense of speed which is good for the runners ego.

If you’re looking for a little inspiration the next time you are struggling to get out of bed for an early training session – just be grateful that is not what you’ll face J

I love this country I really do – but some days it can be a little exhausting..

Bleary Theory

My eyes were bleary @ 4am this morning before my 2 hour interval session before work.............that is the bleary part of my day........the theory part is about compression wear and how it helps muscles recover..................I will admit that the hot  pink bedazzled calf sleeves (that I have been wearing surreptitiously under bed clothes and work clothes) appear to have done what the theory of compression says it will do............muscle soreness has been dramatically reduced! This makes for one very happy girl!

Tight as!

Alarm bleeped at 4am signalling that it was time to get up and get moving......after a sneaky 10 minute 'sleep in' it was off to The Tan for an interval session..........a total of 1.5hours.......thank you to the other legs that ran with me even though they didn't have to!
Slept last night wearing compression calf sleeves....quite the statement in bed wear..........my best attempt at self medication in response to my self diagnosis until I can get in to see Mr Raw-Food-Melbourne-Muscular-Therapy next week. The theory is that compression wear aids recovery.
Check them out (notice the diamantes and hot pink!)

Yoyo Coco

Here it is, my first ever cracking of a young Thai coconut captured on my phone.............why am I posting this on Heels and Hills I hear you ask.................well, as much as this blog is about my heels and my run sessions, I would be neglectful if I did not make reference to the foods that fuel me. I am lactose intolerant and after a brief foray into eating meat (after being a vegan/vegetarian for over 20 years) to rectify a protein issue, I find that I am once more favouring a plant based diet...........but why show the coconut cracking I hear you ask again............I am having a go at making coconut milk yoghurt - lactose free, gluten free, dairy free but the flavour will make you pop your cherry!

Coconut water - one of the main ingredients in coconut milk yoghurt is nutrionally dense.....check out these facts.............

Coconut Water is more nutritious than whole milk - Less fat and NO cholesterol!

Coconut Water has less calories than orange juice 

Coconut Water is better than processed baby milk- It contains lauric acid, which is present in human mother's milk

Coconut water is naturally sterile -- water permeates though the filtering husk!

Coconut water is a universal donor-- Its identical to human blood plasma

Coconut Water is a naturaliIsotonic beverage - the same level we have in our blood.

Coconut water has saved lives in 3rd world countries thru Coconut IV

"Coconut water is the very stuff of nature, biologically pure, full of natural sugars, salts, and vitamins to ward off fatigue... and is the next wave of energy drinks BUT natural!", according to Mortin Satin, Chief of the United Nation's Food & Agriculture Organization.

Coconut water contains more potassium (at about 294 mg) than most sports drinks (117 mg) and most energy drinks.

Coconut water has less sodium (25mg) where sports drinks have around 41mg and energy drinks have about 200 mg!

Coconut water has 5mg of natural sugars where sports and energy drinks range from 10-25mg of altered sugars.

Coconut water is very high in chloride at 118mg, compared to sports drinks at about 39mg.

But will it make a difference to me? Who knows - but I am loving having a play with foods.......watch this space for the verdict on my homemade coconut milk yoghurt......hands up if you want to have a taste!

You be the judge

Morning :)

All I am going to say is: windy conditions, burning soles of feet (breaking in new runners), sore calves (self diagnosd yesterday)................and with this Runner's World Quote of the day: "Relish the bad training runs. Without them it's difficult to recognise, much less appreciate, the good ones." - Pat Teske.
I will let you be the judge of whether my training run today was one to be relished or one to be appreciated.

Most enjoyable part of the session was having 3 other pairs of legs running with me!

Self Diagnosis

Runner's World mag is a wonderful source of tips and info about running and provided me with my first point of self diagnosis............

Posted online Aug 23: RUNNY NOSE? You could be suffering from exercise-induced rhinitis. A condition caused by the increased air flow; as your breathing rate increases, your nose kicks into hyperactivity. The Fix: consider taking an antihistamine.
This happens to me...and I am always quick to blame pollen..........buckets of mucus every run..........this morning I took my antihistamine and voila, almost no runny nose! Self diagnosis success!

My second self diagnosis started when I saw the following word painted on the footpath.....

I truly wondered if this word was painted for me...........and me alone.......for this morning at least...........egotistical perhaps but this word spoke to me..............my 80 minute run was hard this morning...............beautiful vistas along the Capital City Trail/Yarra River didn't take away the fact that it felt hard................and then I saw the word SLOW painted in front of me. Slow summed up how I was feeling and how I perceived I was running. Pain and discomfort (in my calves and feet) that I had previously sought muscular therapies for, hounded me again today and I got to thinking that perhaps it was time once more to have me some more muscle maintenance. Today's niggles meant that I wasn't running at the pace prescribed for me in my program. I thought about the heels that I have been wearing this week, the angles that my feet have been subjected to and the stretches that I haven't been doing and I self diagnosed that I was heading into injury territory.

I am thankful that I had 80 minutes to think about me (because I don't do anywhere near enough thinking about myself!) and remind myself that my goal is to run the Melbourne Marathon injury free this year (PS it is 5 weeks away tomorrow).

And as it turns out my average pace for today's run was NOWHERE as slow as I thought it was!

The other thing I thought about during my run was that perhaps I need to hunt down some more stylish flats or mules to help take the pressure off my pins more often. Then I got to thinking about the phrase "high rise flats" and pondered considerably about how absurd that phrase is.........my thoughts trailed off into thinking how fantastic it would be if I had a pair of flats that I could make into heels on a whim (aka high rise flats!)..........

Enough already!