Thursday, April 27, 2017

Some Long Repeats ~~~~

Over to my favourite place to run, Bowral parkrun course!  First chill of winter in the air but otherwise another gloriously sunny day.

3km warm-up down the hill & along the cycle path towards the Moss Vale end.  Turn around!

2.5km at mod. pace ... towards Oxley end!
8:19m/k
20:48 minutes.

3 minutes jog RI....  turn around!

2.5km at mod. pace
8:12m/k
20:33 minutes

2km cool down + few stretches on the grass in the sun at the top of the hill!

I really enjoyed this run, in particular the second 2.5km!

2nd 2.5km repeat


Wednesday, April 26, 2017

A Few Drills etc ~~~~~

Drove to Scarlett Street after my hour at school to do a few Pete Magill drills/strides after a short warm-up jog.  Just enough to keep the legs moving in the right direction and easy after yesterday's harder effort and in view of another less hard day tomorrow and practising better breathing at the same time ...  in 3 out 2!

Looks like a storm is making its way through the region now at 2:00pm!  Amy, poor little pet, is terrified of storms and is inconsolable when there's thunder and lightning. Right now she has firmly planted herself on my lap and I won't be able to move until the storm and rain clear!

"Once in love with Amy, Always in love with Amy!"

Tuesday, April 25, 2017

Some Long Road Repeats ~~~~

Though it was looking like rain this morning I did as planned regardless .  I drove across to Bowral parkrun course so that I could have a long, uninterrupted stretch on which to run some long repeats.  My program asked for a moderate to hard effort for the repeats and that's what I did not bothering about VP for a change!  3 minutes RI between each.

1.5k warm-up
walk/jog

1.5k mod/hard
12:29  :  8:04m/k
TE 1.6    Minor!

2.5k mod/hard
21:44   :   8:39m/k
TE 2.8  Maintaining

2.5k mod/hard
20:08   :   8:03m/k
TE  2.8 Maintaining

1.5k Mod/hard
12:30    :   8:20m/k 
TE  2.4 Maintaining

1.5k cool-down walking mostly; jogged up grassy hill.
Stretches on grass to finish!


The 2nd 2.5km loop



Sunday, April 23, 2017

Saturday & Sunday ~~~~~




This was Saturday .......  at Briars after Bowral parkrun when my lovely friends drove up from Canberra, some camping the previous night, to allow me to be part of Ewen's 60th birthday celebrations!  I mean, when you've got friends like that, what more can you say or hope for from others?  I often think to myself, but have never said it out loud before let alone put pen to paper :  I have living relatives who neither know nor care if I'm alive or not and it has been hurtful and distressing for many years but then comes a day like yesterday and I remember my wonderful, loyal friends and I don't mind anymore!

After such a joyful birthday breakfast, unexpectedly, I found myself a little sad for the rest of the day.  I think because I wondered if there would there be another such reunion in my lifetime?  I do hope so, but I think a little part of my heart might have been saying goodbye ... just in case!  Hence the pang of sadness that followed.



This is Sunday ........ part of where I did my long run/walk.  Plenty of walking because the hills never get any easier and I was just so very tired!  Maybe I ate too much of Ewen's wombat birthday cake and then, being greedy, also took home an even larger portion for supper!  The cake was made by the amazing Ruth and was transported from Canberra along with Dave's bikes for a triathlon today at Batemans Bay.  I wouldn't have dared!  I could see the bike colliding with the chocolate 'wombat'!

So the run had a lot of walking;  I was very tired but I guess it was better to do what I could rather than staying home doing nothing! I probably underestimate the value of walking as part of training but it's so slow and takes so long to get done! 

6 to 9km easy running.

I did 8k along my favourite dirt roads incl. 6x80m strides
TE  1.5!  Really?

Friday, April 21, 2017

Road Repeats ~~~~~






1.5k warm-up

3 x 1500m @ mod. to hard effort ...... I did 2 & that was enough!
VP set to finish in 12:25

3mins RI
Short cool-down + stretches at home.

11:41.  TE  2.4
12:09   TE 2.5

Normally, Friday is a rest day but since I'm a volunteer at Bowral parkrun tomorrow morning, there was no need for a rest.

Wednesday, April 19, 2017

Low Heart Rate Run ~~~~~

Low Heart Rate Run ~~~~~ 4 to 8km with 4 to 6 Strides.

Bowral Parkrun Course:

8km

6 x 80m strides ..... did most of these on hilly sections including up the grassy hill to finish.  Took a couple of longish walk breaks on return 4km.




Plenty of water in the old Wingecarribee River.

Enjoyed this easy run on another sunny autumn day!

Tuesday, April 18, 2017

Easy Run with Strides ~~~~~~

Another glorious summery day!

Easy Run with 6 x 80m strides.



Monday, April 17, 2017

Repeats on Road ~~~~

3km warm-up   ......  I jogged 2km

7 x 1km @ mod. to hard effort .....  I did 3 with VP set to run 7:34m/k

3min RI

3km cool-down ...  I walked 1km

A breezy morning with the sun in and out along Scarlett Street where I did 3 of 7 road repeats.


7:19  TE 2.4
7:34  TE 2.4
7:34  TE 2.2






I enjoyed getting out this morning despite the fact that my blog and I face the threat of possible extinction in 4 weeks!