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.

Monday, December 22, 2014

Longer Run ~~~~ Apology to Wingecarribee River!


A few posts back I mentioned seeing a 'creek' running alongside the parkrun course in Bowral. It is none other than the Wingecarribee River and an apology to the river is noted here!

For today's longer run ...a day late... picnic at Fitzroy Falls yesterday with friends, lovely!...it was hot and humid today and I had a raging thirst!  I turned back on the Parkrun course at the entrance to Oxley College where I found a hose connected to a tap and where I was able to refill the tank!  I ran the downhill start fast and then jogged/walked the rest of the run.  I was so tired today; track tomorrow.....Xmas and having to change days mucks up my running!

Today  :  11.2km

 
After the downhill start I turned left instead of the usual right turn onto the course.  It only goes another 500m and ends, so the full course would be 5km.  I forced myself to run 'that hill' each timed I passed it which was 2.5 times!

 .... along the course :

Saturday, December 20, 2014

BOWRAL PARKRUN #13

No PB today!  Yet, I felt like I was running better than last week...not so!

5km in 35:21  (22sec slower than last Sat.)

7:20;   7:02;   6:54;  6:54;   7:09 
Avg. Pace :  7:06m
AHR 84%;  MHR 94%.

RUNNING DYNAMICS:

Avg. spm = 170
Max. spm = 235
Avg. Vert. Osc. = 6.6cm
Avg. Ground Contact time = 292ms
Avg. Stride Length 0.83

TE 3.6 = Improving!

A few Santas and reindeer running today!  Weather, good but a little humid.  A lane had been mowed through the paddock since I was there on Thursday, so no one got lost.  Heard, though, that a few runners in previous weeks have NOT been going as far as the turnaround!!  Can't believe it!  Why would you bother running/walking at all if it wasn't to test yourself over the full 5km?  I was shocked to hear it announced a few weeks back.
 

 

Thursday, December 18, 2014

Tempo Run on Bowral PARKRUN course ~~~~~ with photo stops!








Part of that final hill!

In the last photo above, the hay, which was 'as high as an elephant's eye' has been cut and our pathway through to the cycle track has disappeared!  On the run back today I didn't know where the turn-off was to start the hill climb.  I consequently took the wrong clearance and ran up a middle section whereas I think the correct lane is the dark green patch on the bottom right of the photo!   The hill also goes well beyond what can be seen at the top of the pic. It turns left and just keeps on keeping on! I wonder what difference this change will make on Saturday.  Probably no one else knows yet!


Today's Tempo Run :

1.5km warm-up
5km @ ST pace (7:29m/k)
1.5km cool-down

I was very slow today and the soles of my feet are sore from running on concrete!  I think it's the worst surface...for me anyhow;  my feet are still sore several hours later, but I went to the Parkrun course specifically to face that final hill again!

Time for 5km : 39 minutes....with stops.

Wednesday, December 17, 2014

Long Hill Repeats ~~~~

As suggested by Pete Magill :   Run uphill for 60 seconds and stop.  That's as far as you go in all  following repeats.


6 x 60 seconds 
Bong Bong Road

Despite the fact that I don't get far in 60 seconds, it was still a decently hard session.

I plan to do tomorrow's tempo run on Saturday's Parkrun course as I did last Thursday.

Tuesday, December 16, 2014

"Going about our business" ~~~~~

It was with a deep sadness that I drove to Chevalier College this morning and, though geographically far removed from Sydney's tragedy in this morning's early hours, it was impossible not to be emotionally close and involved.  My insignificant 'business' today was a track session and so I got about doing it.

Warm-up  :  1 set of Magill drills with alternating strides
4 x 1000m @ 6:44m/k

6:40;    6:38;    6:41;    6:35

Few stretches and home. 


Saturday, December 13, 2014

BOWRAL PARKRUN ~~~ #12 ~~~~ A NEW PB!

Parkrun 5km in mud and slush!
Plenty of mud and water to maneuver on the track and especially on the grass hill.  Shoes and socks soaked right  from the start as there was no way of avoiding the quagmire on the grass.

Other than that, a cool morning...good for a run and especially good for a new PB.
I left VP run at last Saturday's pace (7:07) but, even though I didn't watch him as closely today as I did last week, nevertheless I finished ahead!

Time :  34:59 (official) 34:55 Garmin. PB by 32 seconds.

Avg. Pace:  7:01m/k
Splits :  7:07;  6:51;  6:55;  6:48;  7:13....that hill again!
AHR 86%;  MHR 96%

TE  3.7 = Improving!!

RUNNING DYNAMICS :
Avg. Cadence 177spm
Max Cadence 190spm
Avg. Vert. Osc.  6.1cm
Avg. Ground Contact Time 277ms
Avg. Stride Length  0.8m.

A very small group of runners this morning...32
 
 

Thursday, December 11, 2014

Tempo Run ~~~~

Weather awful!  Windy and showery.  I decided last night that I'd do today's run on Bowral Parkrun course for two reasons mainly : one was to get over the hurdle of passing the halfway point of Parkrun's 5km and the other was to tackle that final hill again! In spite of the bad weather I set off and ran the course in terrible wind and the occasional heavy shower.

It wasn't until today that I realised there was a wide creek to the left of the course and follows it all the way.  Amazed that I'd never seen it before today! On past the turnaround point, the cycle way winds up and down through what would be Moss Vale and Burradoo areas; all green fields after the rain.  The creek at some stage is replaced by the railway line that comes from Sydney and goes through to Moss Vale and then on to Goulburn.  Not a person or bike rider to be seen when I turned around just after Oxley College and no one on the way back either.  No wonder, with a most unpleasant headwind all the way back to the start.  The last 1.5km was a cool-down but when I came to the soaked grass hill I took a deep breath and ran as fast as I could up to the finish! I have a hope that the more often I run this hill, the easier it'll get!

6.5km on Parkrun course.


Enjoyed the run, despite the weather; my only disappointment was seeing that VP had finished ahead of me by just over a minute!

Tempo Run:

1.5km warm-up
6.5km @ MT pace (7:23m/k based on 35.30 for 5km)
1.5km cool-down.

Time : 48:16
7:33m/k Avg.
AHR 82%;  MHR 89%
7:24;  7:44;  7:46;  7:21;  7:49;  7:31;  (3:35)

TE  3.3 =  Improving!  Really?

9.5km for the day.

Wednesday, December 10, 2014

Magill's Short Hills ~~~~~

After finishing school at 12:00pm and with a hill at the end of the street, I did the first of Pete Magill's suggested short hill repeats.  Whereas his long hills are run by 'distance', short hill repeats are run according to time.  So, for a start......

Today :
8 x 30 seconds at about 95% effort
Jog down.  Wait 4-5 mins.

I don't think the hill I used was steep enough.  The one at Parkrun would be ideal....maybe next time!