About Me

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Mittagong, NSW, Australia
Have been a keen runner for more than 40 years; member of ACT Veterans Club. Ran my first 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, a half marathon and 5000m track race; ACT record for 1 mile. Born in 1929 (!), I lived in Sydney with my husband, Jim, until we moved to the Southern Highlands in 1995....Jim passed away in 2011 after 45 years together, during which time we travelled extensively and made NYC our favourite destination at Christmas.

Thursday, March 26, 2015

Tempo Run ~~~~~

Drove across to Bowral to run on Saturday's Parkrun course; a few cyclists, a couple of walkers; otherwise I had the path to myself.  Windy but sunny morning.  Slower than planned.

Tempo Run:
1km warm-up
6km @ Mid Tempo (MT) pace ...7:25m/k for me
1km cool-down...included running the hill at finish!

6km in 44:30
AVG Pace 7:25m/k
AHR 74%;  MHR 83%
TE 2.9 'Maintaining'.  3.0 would have been improving!

Total : 8km

Tuesday, March 24, 2015

Track ~~~~~

Well, this is a first!  All trace of the first 2 repeats lost! Gone! Disappeared from my Garmin and the face of the earth!  I looked at each repeat as I finished each one and they were THERE!  Saved on the Garmin 620, but now gone!  I've searched and tried everything I can think of, but still no luck. Very strange that the last repeat is showing but first 2 missing!  And, yes I DID save them!   1600m reps were really, really tough and now I have no record of how I ran them, except that I think it's safe to say I was slower than I should have been.

To top it all off, it was raining;  there was thunder; there were no lanes so I had no choice but to run on the mowed marking for soccer or football...whatever it is they play at this time of year, cutting the corners to look like some sort of oval shape!

The session was :
10-20min warm-up.....did about 10min + couple drills with strides.
2 x 1600m in 10:41 (6:40m/k).. ?...?..

1 x 800m in 5:12 (6:30m/k) ..... I ran 5:18!
AHR 78%;  MHR 86%
TE 2.0 =  Maintaining!
Short walk cool-down + stretches.

I'm really, really annoyed that I can't find the two 1600m repeats

Sunday, March 22, 2015

My Kinda Day! ~~~

Light drizzle and heavy fog on Range Road this morning; visibility less than 100m and beware the occasional motorist suddenly appearing from the mist on any of the many twists, turns and hills.  Other than being mindful of that, I loved the cool, foggy morning run on Range Road.  I started and finished at "The Abbey" nursing home and must have given a false but nonetheless stunning performance of an elderly occupant for anyone driving past as I stormed (?) up the hilly driveway to the finish!









Long Run :  11km in 1 hour 30 minutes..... several walk breaks on hilly sections.
AHR 67%;  MHR 80%
Training Effect 2.4  =  Maintaining  ... almost reached "Improving" status!

Week 2 of 10k program.......Done!





Thursday, March 19, 2015

Tempo Run ~~~~ A headache!

The run was a headache and I had a headache!   I woke up with a headache and not feeling the least like a run, so I hummed and hawed, will I?  Won't I? Take the day off?  Get out and try?  The last mentioned won; can always stop if things go 'belly up'! It wasn't quite 'belly up' but near enough when I look at what the run should have been:

1.5km easy
3.5km @ Short Tempo pace (6:55m/k based on 34 min 5km time)
1.5km easy
3.5km @ ST pace
1.5km easy.

Instead of that it faded into :

1.0km easy
3.4km @ 7.7 m/k avg.....walk breaks!
1.5km easy
3.0km @ 7.4 m/k avg......walk breaks!
1.0km easy ... walk!
TE 2 = Maintaining.....surprising!  Thought it would be 'Minor' which is as low as it goes! 

All  9.9kms were a struggle.  Headache forced too many walk breaks, so if I achieved anything at all, I've yet to work out what it was! I hope it was better than not doing anything.  Rest tomorrow and back to Bowral Parkrun on Saturday after missing the last 4 weeks.

Tuesday, March 17, 2015

Track at Chevalier College, Bowral ~~~~~

I used the 200m+ mowed lane which is still visible but won't be for much longer as the grounds man was preparing the oval for football.  I was supposed to do 5 repeats of 800m, but I just didn't have anything left after the 4th so I quit!  Weather : overcast but warm; light wind.

I did : 10 min warm-up jog + few drills and strides.

Program: 5 x 800m in 5:12... (hate 800's...so hard!)  I did 4.
400m Recovery Intervals ....walk.
Cool-down + some stretching

4 x 800m : 
5:05.3 (76-85%) TE...Minor!
5:09.4 (76-84%) TE...Minor
5:09.6 (78-84%) TE...Minor
5:18.3 (78-84%) TE...2.0  Maintaining!! 


Again...I hate 800m repeats!




Sunday, March 15, 2015

Long Run ~~~~~

I returned to Range Road for today's longer run.  Ages since I ran there but I'm going to use it each Sunday because I can't think of anywhere else I'd get such a thorough workout on hills!

This morning was windy, but that's par for the course up on Range Road which overlooks Mittagong, Bowral and beyond. I didn't bother about pace or time, just happy to go the full  distance for today...... with a few walk breaks.  Enjoyed the run very much  - magnificent views - even though it wasn't an easy run by any means.





Turn around at 5km

 10km in 1 hr 20 min
Avg. Pace 8:10m/k
AHR 70%;  MHR 82%

Training Effect (TE) = 2.6 (Maintaining!) 

....and that's Week 1 of my 10km program....Done!

.




Saturday, March 14, 2015

Training Run ~~~~~

I was a volunteer at Bowral Parkrun this morning but once finished with that I ran the course ...slowly!  Beautiful morning, though a heavy fog hung low over Bowral for the starters........


 A foggy day in Bowral town!




  By the time I set off with Jan and Max (who had already run the 5km) it was sunny and warm.  Next Saturday I plan to start with the others, after missing three Saturdays with a heavy cold/cough.

Today : 5km
35:55
AHR 123 (78%);   MHR 140 (88%)
Training Effect 3.4 ....  Improving!!

Thursday, March 12, 2015

Tempo Run at Parkrun ~~~~~

For the second time this week I drove to "The Briars" - Bowral Parkrun course - for today's run.  I love running on this course :  it's totally quiet and very picturesque as it follows alongside the Wingecarribee River and open fields for miles around.  I didn't see another person on the path the entire time.

Tempo Run :  8km
1.5k easy ...down grassy slope and cycle path
5km @ ST pace (6:56m/k based on 33:50 5k time).... along cycle path 2.5k and back)
1.5k easy ..... cycle path + up grassy slope without stopping!

My  time for 5km : 34:14.....not too bad considering ......
Avg. Pace 6:50m/k ...OK with that.
AHR 129 (81%);    MHR 140 (88%).
Training Effect : 3.6 = Improving!

Very much enjoyed this run;  pace was comfortable; no walk breaks; lovely sunny morning that has now, at 2:00 pm, changed to another thunder storm.  So far so good for this week!