Adjusting

We caught Gotye on Sunday night. A gig finally (that's another thing off the list) a thoroughly entertaining one at that. But it was late, and combined with daylight savings, mornings have been a little slow to start this week. It doesn't help that it's dark now when the alarm goes off. I am much better at getting up when it's light! I just love those weeks prior to daylight saving.

Run: 17:15 | 3.1km | 5:34/km. River run, pain free! Winning! Didn't really want to run two days in a row, but the weather looks like it's going to turn, so I made the most of it.

Tues; run: 17:54 | 3.24km | 5:31/km. River run. Slight aching in the knee, but all in all feeling better than Sunday.

Tues; beep test: Level 6.5.

Easy does it

I was recently given a huge jar of cherry jam. Not knowing exactly how I'd use that much jam, I did a little searching and found David Lebovitz's Easy Jam Tart. But there was tweaking. I wanted to see if I could make the tart Gluten free to expand my tiny repertoire. So I made a gluten free flour mix consisting of:
1 cup brown rice flour
1 cup potato starch
1/3-1/2 cup coconut flour
1 tsp xanthan gum

I just substituted the gluten free mix in for the 1 1/2 cups of plain flour the recipe called for.

The tart was good, albeit crumbly - at a guess this was due to being gluten free or my slight over cooking! Regardless, this recipe is a keeper and so very simple. I cooked it on Friday night and it was even better Saturday afternoon at the 'G. Shame about those Pies...

Run: 17:54 | 3km | 5:58/km. A run! Sadly not exactly pain free. A dull ache certainly noticeable in my knee. Still a run! I'm excited and it makes me more determined to keep up with the icing and stretching and strengthening.

Beep test: Level 6.4. Just going for gradual improvement here. Again could feel my knee, but

Monthly totals: September 2011

Run: 6:48:59 | 63.13km
Swim: 2:07:30 | 5900m
Strength: 1:30
Kickboxing: 2:45
Walking: 8:10

It wasn't quite the September I was supposed to have. ITB Syndrome derailed my marathon plans, and midway through the month I essentially had to stop running and start hip strengthening. As a result my kickboxing hours were diminished too.

That said I swam more this month than I did in the whole of 2010! I've enjoyed the swimming more than I'd expected and puts me in a good position if I'm to sign up for a triathlon or two this summer.

The first half of October is all about the beep test. On October 16 I have to reach level 6.10. I'm hoping that I can actually get higher than that in training. I'll also be looking at slowly slowly building up my running again. And get back on the bike. No cycling in September?? Eep!

Tagged! I dig your blog

Kate was kind enough to tag me for the I Dig Your Blog Award.
The rules are that I am to give three random facts about myself, and then tag five other bloggers to receive the award.

1. I did work experience at a restaurant consistently voted as one of Melbourne's best. I still remember the chicken breast that the kitchen cooked me as one of the best I'd ever eaten at age sixteen. I'm yet to dine there as a paying adult, but it's on the list.

2. My favourite score at the football is 15.10.100. Apart from actually watching the game I also like checking out what other people bring for snacks.

3. Shopping used to be my sport, until I actually took up sport.

I'm not even sure five other bloggers know I exist... I won't retag Kate or Lisa but over to you, gals!
Megan; Shrinking Sheep
Jess; That's just how I roll
Cilla; Sassy Dr Cil

Beep test: Level 6.3. As long as I'm improving I'm happy.

Weekend snapshot

My weekend started Friday with a glorious swim, a much needed ITB massage and a cortisone injection in my knee, resulting in plenty of pain during the Hawthorn vs Collingwood preliminary final at the 'G.

However Saturday I woke up pain free and was able to enjoy our impromptu weekend away in Daylesford, complete with lunch at the Lake House.

And today I ran for the first time in 12 days. I've been continuing my hip and glute exercises, stretching, taking anti-inflamms. I felt like it was time. And so I ran, pain free. The cortisone? The rest? Who knows. But a beep test was done and while the results were less than impressive, I was able to run!! And return to kickboxing. Happy times.

Fri; swim: 43m | 2000m | 2:09/100m. Alternating pull buoy and freestyle. No knee issues at all.

Beep test: Level 5.5. Not overly impressive, definitely need ventolin prior.
Kickboxing: 30m. I sat out a lot of the running elements, not wanting to push my luck. No pain, but iced the knee afterward just in case.

An artist's impression

The pain in my knee didn't let up Wednesday, so I made an appointment at the physio. Iliotibial band syndrome resulting in lateral knee pain. Gah! It didn't even cross my mind it could be ITB related, I've hardly been racking up the kilometres in the last month.

I am so lucky that I was able to run Gold Coast Marathon injury free, but the impending Melbourne Marathon isn't looking so good. More importantly I need to be able to run the beep test in the next month or so, as a result I'm doing everything I can to help my situation out.

Until next Wednesday when I see the physio again I can't run, cycle or walk too far. Which pretty much leaves swimming as my only cardio option. Hip strengthening exercises are a must and any upper body strength is allowed. Bless my physio, I love how he draws my exercises!

At rest my knee feels fine, if I take an anti-inflammatory with breakfast I usually won't have any pain until late afternoon. And it's not debilitating pain, just a little achy. So the rest is definitely helping, but I can't help but feel lazy.

Fri; swim: 43:30 | 2000m | 2:10/100m. A pull buoy swim. No kicking at this stage. 2x 500m and 1x 1000m. I had the lane to myself, it was bliss.

Little list

Good things:
• Another year older and a perfect low key weekend spent celebrating with family & friends.
• New graffiti on my river run
• Ebay. Someone is paying me to take away our ugly dining setting!
• Further progression on job application, references are being checked.
• So very close to a newly plastered ceiling

Not so good things
• Motivation for marathon at low point
• Dodgy knee
• Likelihood that this weekend will be spent painting said ceiling

Run: 1:38:48 | 15.2km | 6:29/km. Had planned for an easy 20km. heading out was pretty tough into the wind, but I was listening to Shantaram audio book so I was well entertained. However at 15km in I stopped because my right knee was kind of sore. I had a bit of a stretch and started again. But there was a searing pain in my knee. I had to walk/limp the 5km home. At times it was so excruciating I was almost in tears. Hopefully it was just a one off, I've been icing and anti-inflammatory-ing. I was hoping to go really long come Friday.

Mon; kickboxing: Did this session showcase my weak upper body? Hell, yes.