About Me

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Mittagong, NSW, Australia
I've been a keen runner for more than 40 years; member of ACT Veterans Club. Ran my first marathon (of 11 marathons) in 2000 and the NYC Marathon in 2005 where I carried the Australian flag at the "Friendship Run" (photo at left). Have Australian Age Category Records for two 50km Ultra Marathon events, the marathon and half marathon distances; 5000m track race; ACT record for 1 mile. I lived in Sydney with my husband, until we moved to the Southern Highlands in 1995....

Sunday, February 07, 2016

Long Run ~~ Week 2 Done!

Well that's 2 weeks finished of Magill's 5km training!  All good so far, but quite a bit more difficult than my former program.  All sessions to date, except track are 'time on feet' not distance and pace is based on 5km time.. I've been using 35 minutes, but for the coming week I'm going to use 33 minutes which is my PB time for Bowral parkrun.  I can drop back if necessary.

Today:  LONG RUN
60-75 minutes

I did 75 minutes
School > Diamond Fields Road > Buckman's Lane...return to school.
Avg pace 9:00m/k
Distance 9:12km
Avg. cadence 160 spm.
HR 68% to 101%??
TE  2.4 ....Maintaining!



The morning was cool, the scenery beautiful, my running slow but it was one hill after another!

Looking at next week (week 3) seems like all easy sessions, except for Monday, tomorrow, when I have 'Road Intervals' to do; that's new! 

For the week : 31.5km
 

Saturday, February 06, 2016

Bowral Parkrun ~~~~

Gosh!  It was great to be back at Bowral Parkrun this morning!  Grassy slope a bit wet but the weather was just about perfect.  I ran with the sole purpose of keeping an even pace as much as  I could and I wasn't disappointed with my result....but I hope it will improve!

5km in 35:46
Age Graded 89.75%
HR 79-89%
Avg. cadence 175 spm.
 7:20;   7:06;   7:06;   6:50;   7:17 

And best of all ...TE 4.2 = Highly Improving! 

 

Thursday, February 04, 2016

Long Hill Repeats ~~~ Magill's 5km Training.

This new program is much harder than I thought at first glance!  Nevertheless, so far I'm enjoying the extra training involved, though only nearly finished week 2 so far.  I'm prepared to change and compromise where I feel it's necessary for me to do so.  For example :  I did a 50 min. 'Distance Run' yesterday, to be followed by another today at a faster pace.  Instead, mainly because of the rain, I did Friday's training today which was Long Hill Repeats and will do as easy distance run tomorrow because I want to get back to Bowral Parkrun on Saturday, and this seemed to me to be a better way of using the 2 sessions.

For a long hill I could think of nothing better than our Bowral parkrun grassy hill even though the rain was quite heavy and the morning cold!  So, over I went!

6 x 90sec. repeats.... timing the 1st rep. only & using whatever that distance was as the benchmark for the others.
4 to 5 min. Recoveries

I did 6 x 90 seconds.....walked down & waited about 4 min RI..in the cold rain!

I was thoroughly drenched at the finish but enjoyed the work in spite of the rain.  However, I was so cold driving back and even when at home, not even a hot shower warmed me up, neither did a hot coffee so I had to put the heater on (middle of summer!) and stand right in front of it till I could stop shivering!   I felt colder this morning than I could remember feeling in mid-winter!  I hope for sunshine tomorrow.

 

 

Wednesday, February 03, 2016

Easy Distance Run ~~~~~

I didn't find it that easy at all!  It was already hot when I left school at 11:00am but I did have some shade when I got as far as Scarlet Street on the far side of Renwick.  At times, this 'easy' run became a bit of a struggle, but that could be that I'm not used to running every day...accumulative effect perhaps.

Easy Distance Run
40-70 minutes @ suggested pace 9:33-10:56 m/k.   Garmin only goes as far as 8:55m/k so I set it for 8:30m/k, quite a bit faster pace than in the program for an easy run!
Post run stretching.


I did 50 minutes
Avg. pace 7:58m/k...could have slowed down?
Distance 8.3km
HR 74%-84%
Avg. Cadence 173 spm.
TE  4.1  which means HIGHLY IMPROVING!

After 50 minutes I stopped running and walked about another 1km back to school for recovery. Did the usual stretching  on the soccer field.  Tomorrow's training is a "Distance Run".... looking at the pace range for tomorrow, (8:30-9:30m/k) I think I did a distance run today!

 

Tuesday, February 02, 2016

Track Work ~~~~~

Very warm at Chev. College track this morning but I don't blame the weather for not finishing the entire session .... I'd just had enough at a particular stage and it was less than the minimum number of repeats.  Thank goodness tomorrow is EASY distance run!

12 - 16 x 400m (for me in 2:43 or 6:45m/k)... I did 6 reps.
Still can't find anything about warm-up, recoveries etc in the Magill program, so did what I used do.

 10 min warm-up jog ...forgot strides/drills!
200m RI walk

2:45;  2:44;  2:43;  2:31;  2:29;  2:26

TE after all this was 1.6 which means the 'training effect' was Minor!


Sunday, January 31, 2016

Long Run - Magill Style ~~~

I'm liking the change to 'time on feet' with this program as against distance with F.I.R.S.T.

60-120 minutes @ 9:08-10:15m/k ..... (still basing pace on a 35 min 5km time)
Post Run Routine ... stretching.


90 minutes
10km
School to Diamond Fields Road and back 
Avg. pace 9:06 m/k 
Avg. Cadence 157 spm.



I didn't find this run easy!  The course is a tough one with more than its fair share of hills.  I felt OK, but a little tired!  Took a couple of walk breaks.  I need a new battery for my HRM strap; that's why I'm missing HR and TE in results ... according to Google!

That's the first week of Pete Magill's 6 week 5km training done!  I've kept to the very minimum of the times for each session for this week just to be on the safe side after having time off.  In the coming week, I'll take it up a little and see how I handle the extra time.

For this week : 30km 

Friday, January 29, 2016

Distance Run ~~~~~

30 to 70 minutes @ 8:30-9:30m/k (pace based on a 35 min. 5km)

I felt very tired this morning. Ran very slowly through Renwick, taking several walk breaks.  It was the best I could manage!  After the designated time, I walked another 2km back to where I'd parked the car. 



60 minutes with walk breaks
7km
Avg. Pace 9:10m/k!!
Avg. cadence 158 spm.
2km walk to car.

That was the best I could do today! 

 

Thursday, January 28, 2016

Track ~~~~

Some months since I've been at Chev. College track And that's where I was this morning for the first of  Pete Magill's track sessions for 5km racing.  Good to be back there again and my little 200m track had recently been mowed.  Actually, it's a bit more than 200m so I measured the distance before starting so that I don't run any further than I have to!!  I haven't looked properly yet, but I can't see any warm-up or cool-down directions for track so I did what my old program suggested; also haven't seen suggested recovery intervals.



15 min warm-up incl. few strides
12 - 16 x 200m in 1:16 - 1:22 (paces based on chart for 35min 5k time)
 200m RI.
Stretching.

To be on the safe side with this new program which means some running every day, I chose the minimum number of repeats (12).   

1:16;  1:16;  1:13;  1:20;  1:21;  1:16;  1:17;  1:18;  1:16;  1:17;  1:16;  1:14

Felt quite OK with 12 repeats and the paces also!  That's 4 days on new program and all good!