Blackmores Sydney Marathon 2010

Blackmores Sydney Marathon 2010
Blackmores Sydney Marathon 2010

Wednesday, April 23, 2014

CT and Odd Jobs ~~~~~

Cross Training : Taken from F.I.R.S.T. Training Programs

Stationary Cycling :
10 min easy
3 x (2 min hard, 2 min easy)
10 min easy.

Odd Jobs :
Mowed the front lawns
Spead wood shavings over the floor of the goats' house
Fed goats, cows and calf
Baked batch oatmeal and Raisin Cookies
Walked Amy and Oscar

Showered and sat down for the first time today now at 4:00pm to enjoy cookie and chocolate milk!! 


Tomorrow....tempo run.

    

Tuesday, April 22, 2014

Back to Track ~~~~

At Chevalier College, Bowral, the only mowed sections were the markings for the soccer field, so I did  the warm-up on the rectangle as the rest of the oval was damp and the grass long.  Almost finished the warm-up when the groundsman arrived on his mower and offered to clear a track for me to use.....I accepted gladly and he mowed a perfect 400m track!  So good of him!

Program for Today :
10-20 min warm-up
4x400m in 3:03 (for now based on F.I.R.S.T. 40 min 5km time) 
10 min cool-down

Having returned to a slower 5km time for now, these repeats were not too difficult, but after a week or more off with shingles, 4 repeats were quite enough!

My 400m track.



2km warm-up + 4 strides with drills

2:36;  2:39;  2:36;  2:31......90 sec RI between each.

1km cool-down + stretches  

For Today : 4.6km 

 





Monday, April 21, 2014

After Easter ~~~~~

~~~~and after shingles!  Back to where I left off on my half marathon program, which seems to be nothing much more than start, stop, start, stop, start!




Today,  Cross Training  : Plus   11 "Key Strength Running Exercises", F.I.R.S.T. Half Marathon Program..




30 min Stationary Cycling :
10 min easy
10 min tempo
10 min easy.



Tuesday, April 15, 2014

"The Goat House"....Finished!

This morning I helped Steve (teacher at school) finish the goat house by drilling in the last few bolts!

Here it is : 
Awaiting new residents...."The Goat House"...completed 15th April, 2014!

Monday, April 14, 2014

Shingles!

Yes, Shingles!!  Awful thing and very painful! 


Nearly 14 years ago I had the first real attack of shingles and ever since, every now and again, it flares up most horribly!  The past 2 weeks has been one of those times and probably one of the worst recurrences....stabbing, burning pain in my right upper arm, armpit and shoulder blade.  At night it has been intolerable and the only relief has been from holding ice cubes against the skin to reduce the blood flow and consequently the pain.


This morning I sought advice from the pharmacist and now have an ointment which should give some relief.  It's called Xylocaine and I've used it years ago, but didn't know it could now be bought without a prescription.  Hopefully, tonight will be better than last night when I sat in bed, holding ice cubes to the area till around 2:00a.m.!


I can't run until this episode clears.  'Someone' is against me lately!

I did find time, in spite of shingles, to help with stage 2 of The Goat Shed!

Apprentice builder on The Goat Shed!

Friday, April 11, 2014

The Rain Stopped ~~~~~

.....just long enough for me to walk to and back from the school this morning.  Now, at mid-day, the skies are darkening and raining very soon.  Went into the classrooms to wish all a happy Easter and then the same for the goats and cows!

 

A shelter is being built for the goats and the kids that will be born mid-winter and I'm helping by encouragement and holding posts steady and tramping in surrounding earth!  Next time, I'll take a photo of the 4 posts that now stand as testament to my efforts and then the various stages of construction! 

Today :  4km


 The start of The Goat Shed!
This is 'Mara' and that's the sound she makes!

That's 'Daisy-May with her calf 'Missy, almost as big as her mum!

"Anyone Home?"

Peek-a-boo!

I call her "Old Sheep"

Thursday, April 10, 2014

Time Trial....Supposedly!

The less said the better! 


I was carrying bag of potatoes on my back......no, for sure.


I was raining, but that's no excuse.


I did too many drills yesterday.....I don't think so.


I had too large a Thai meal last night.....I'm sure so!


..I walked half the distance and that's all I'm saying!


The program was;
2km warm-up
5km...@ 7:23m/k
1km cool-down.

For today:  8km...jog/walk

5k of 8km








Wednesday, April 09, 2014

Not Just Easy ~~~~~

~~~~~  very easy!   Has to be extra easy if I'm to do any good at all in between two hard days :  yesterday, track; tomorrow, tempo run.


This morning at the school soccer field I did a short warm-up followed by 1 set of Magill drills with a stride between each drill, over a distance not quite 100m; short jog cool-down followed by a visit to the cows and goats!  I sat for a while and watched the calf hungrily taking in a flat white happily provided by her mother, Daisy-May!






 It's good to sit sometimes and do nothing, absolutely nothing.




In all :  3km