Blackmores Sydney Marathon 2010

Blackmores Sydney Marathon 2010
Blackmores Sydney Marathon 2010

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.

Saturday, November 29, 2014

Bowral Parkrun #10.......Volunteering.

I handed out the tokens to each finisher this morning and I must say it was interesting to see the frontrunners come in and their sweaty bodies collapse to the ground! I always see how the back-of-the-pack runners finish ...because that's where I am .... so it was interesting to say the least, to watch the fast runners finish.  Some of the little kids are amazingly fast!

And so.....I did my 5km (slowly & with walk breaks) after finishing the volunteer job;  very warm on the course and windy as well :

5km in 38:20...no stats. 

Thursday, November 27, 2014

Tempo Run

I can't begin to guess why the Garmin 620 gives me a predicted 5km race time of 27 minutes when I'm puffing and blowing to finish this morning in 38 minutes!What it doesn't say is how many years of training this would take!

Tempo Run :
1.5km warm-up
3.5km @ ST pace (7:23m/k based on 36 min for 5km)
1.5km cool-down.

Overcast with a very light rain; good for running.  Course included 3 good hills!

Time : 38:13
7:35;  7:27;  7:57;  7:50;  7:21
AHR 80%;  MHR 90%
TE  2.8  (a little more than half way between 'Maintaining' and 'Improving'!!)

5 of 8km


TODAY  :   8km

Wednesday, November 26, 2014

Short Hill Repeats ~~~~

I had a look at Pete Magill's short hill repeats....all in the hope of tackling the hill at Parkrun each Saturday!  This coming Saturday I'm on the volunteer roster, so I have an extra week before running it again.  I used do  Magill hills and drills regularly, haven't in ages, enjoy them.

Magill Short Hills :

8 - 10 times, fairly steep, 40-80m, just under 'all out' effort, walk down, walk around for 2-3 minutes and start all over again!

Down from the school where I'd been for an hour : on BongBongRoad I chose a section that was steep enough for me, and did the full 10 repeats over a distance of about 50m.  On one or two of the 3 days I help out with one of the children at the Highlands School, after I finish is an opportunity to do some training on either drills or hills......if I feel up to it!

Tuesday, November 25, 2014

Track at Chev. and Amy's Pool! ~~~~~

Amy's Pool!

Amy's pool is located outside the back door, so I see it as I come from the garage to the house.  This morning, returning from Chev. I looked at it, as I usually do, and saw a poor little beetle swimming frantically to reach a leaf.  Mesmerized, I watched as it swam and swam in an effort not to drown and reach dry land!  After a magnificent crossing of the pool and the leaf right in front, the tiny beetle made a last valiant struggle and climbed aboard the leaf!  Relief, but now what would happen?  Endless pool crossings clinging to a leaf?  Attacks from other critters? Starvation?  This was all too much for me so, suddenly aroused from my reverie back to reality, I quickly bent down and gently lifted the leaf with beetle still on board onto dry land!  Deep sigh of relief and pleased with my good deed, I felt I'd done something really worthwhile as the beetle, without so much as a glance back, scampered off to do whatever it is beetles do for the rest of the day!

On the other hand.......My Track Session at Chevalier College!

The Program :
10-20 min warm-up
5x800m (5:32) based on 37 min 5km time. 
400m RI
Cool-down.

Warm-up was a light jog followed by set of Magill drills with strides between each.
5x800m :    5:29;    5:36;    5:39;    5:43;    5:38
400m RI walk between each.
Short cool-down + stretches.

I don't like 800m repeats!


 Despite the pleasant conditions, I really don't like 800's!  They're hard work!  I was intending to finish after the 4th repeat and only continued with the 5th because my Garmin 620 showed I had a new VO2Max of 37 and .......predicted a new 5km time of 27:50!!  It also showed I needed a recovery time of 7hours!
 

Saturday, November 22, 2014

PARKRUN BOWRAL #9 ~~~~~

Terribly disappointed with my run this morning, especially when I was sure I was going for a PB!  I didn't take any walk breaks which is why I was more than a little surprised when I looked at results on my Garmin 620 at the finish.   Anyhow it's done and there's no use moaning about it now....but I am disappointed, surprised and annoyed that I was so far off PB of 36:16!

Garmin Time :  36:43
Official :  36:46

7:19;  7:13;  7:14;  7:12;  7:43
AHR 90%;  MHR 97%

5km Sleep Walking!


Thursday, November 20, 2014

Tempo Run ~~~~~

....and a hot one at that!  I didn't start until 10:00am due to a lack of sleep during the night which meant I had to cancel meeting Leah at 7:00am, catch a couple of hours sleep and then attempt today's tempo run.

I didn't feel too bad running but when I stopped I was lathered in sweat and feeling any old how!

So here's what I had to do :

1.5km warm-up
3.5km @ 7:27m/k  (based on a 5km time of 36 min in F.I.R.S.T. Program)
1.5km cool-down.

This is back to Week 1 of 12 in the F.I.R.S.T. 5km program.

3.5k of 6.5km



Results  ~~~~~
3.5km in 25:46
AHR 87%;  MHR 97%
Avg Pace 7:20m/k...just made it!
TE  3.5  ~~  Improving!
Splits:  6:58;  7:18;  7:54....3:35

Total : 6.5km

Tuesday, November 18, 2014

Track at Chev. ~~~~~

These days I need 2 days to recover properly from Parkrun 5km so today was the first run since last Saturday.  I find I do a better session taking adequate rest after a hard run.

 A pleasant morning : warm, cool breeze; grass dry on a mowed 400m lane.

This week's track session :

10-20 min warm-up......including 4 strides with drills
8 x 400m  (2:49)
RI 400m jog/walk

2:42;  2:50;  2:45;  2:44;  2:35;  2:38;  2:28;  2:28

I didn't mind this session at all :  felt good and ran fairly hard, puffing at the end of each repeat!

 

Saturday, November 15, 2014

BOWRAL PARKRUN #8 ~~~~~

Missed a PB by 10 seconds!!  BAH!!  GRR!  BOO!  BAH!  If only I hadn't taken those few walk breaks!  I should be satisfied with today's results, not having done a single run since Fisher's Ghost 5km last Sunday!  A whole week off!!  That's one run on my "not to do again" list!   It took the entire week for me to feel fully recovered. 

My time today = 36:16
Official time    = 36:26

Pleasant enough morning though quite humid while running. 


5km BongBong Common


Some stats from my Garmin Forerunner 620 .......

Time 36:16  (official 36:26)
Avg. Pace ... 7:20m/k
AHR 131 (92%)
MHR 146 (102%) ?
TE 4 =  Highly Improving!  Woo Hoo!
Splits :  6:47;    7:18;     7:21;     7:31;     7:16
Age Graded Score  = 84.68%

So.....that's Ok for now, but I'll be aiming really, really hard to get past those 10 seconds next Saturday!