Thursday, May 26, 2016

Distance Run ~~~~~

  Light rain but without last week's wind on our parkrun course this morning.  Added a bit extra by taking in the new pathway that goes off to the right just before the turnaround.


6km
52 minutes
TE 2.5 =  Maintaining!
Bowral Parkrun Course Plus...







Tuesday, May 24, 2016

Slow Tempo ~~~~~

Seems like the 3rd week in my program is a step back with easy sessions which is fine by me!


Easy Tempo
15-20 minutes @ 7:50m/k


Another windy day.  Brisk walk 15 minutes to school soccer field...to run on softer grass surface.
20 mins @ 6:57m/k
Added 1 set Magill drills + strides
15 mins brisk walk home.
School soccer field

Saturday, May 21, 2016

Bowral Parkrun #54 for me! ~~~~

Just so warm this morning, hardly a trace of autumn in the air and certainly no sign of winer! This was the first time I've run the course (except for last Thursday) since my hamstring injury on March 12, keeping as even a pace as I could do comfortably and without worrying the hamstring.  All good, no niggle; jogged from start to finish.


Bowral Parkrun 5km
36:20  (PB 33)
7:18m/k avg.
Avg. cadence 168spm
Splits: 6:57;  7:06;  7:14;  7:09;  7:53


TE...  4.4..... Highly Improving! 
Age graded 88.35%


Pleased with run and time all things considered. Felt fine. Coffee after to finish a good morning!


Made it!

Thursday, May 19, 2016

Bowral Parkrun Course ~~~~

Drove across to our parkrun course this morning to re-acquaint myself with the course before Saturday.  A fierce wind all the way downhill, somewhat sheltered on the cycle path and finally blown back up the hill to finish 5km!


Program;
Distance Run 30 minutes @ 8:00m/k


Bowral Parkrun 5km


5km in 40:32
Avg. 8:02m/k
Avg. Cadence 163spm
HR 82-90% of Max.
TE    3.9!!  Improving!!  WooHoo!!


Apart from the dreadful windy conditions and being slow, this run was ok; no hammie problems at all.  I'm still amazed by how well I've recovered from major hamstring injuries, especially having been told by the first physio that I'd never run again!  Baloney!!

Wednesday, May 18, 2016

Hill Repeats ~~~~~

On Bong Bong Road near school, a not too steep hill. 


Warm-up jog from school
10 x 30 seconds @ 3k effort not pace.
Walk down RI
Jog back to school.


All OK for the above repeats; probably not as steep or as fast as program, but enough of both for me to handle at this stage with hamstring recovery.  Only feel some stiffness on left side of body after exercise, but suppose that's because the left side is weaker and where the injury is.  Very pleased so far and looking forward to a better run on Saturday at Bowral Parkrun after one more run tomorrow.

Tuesday, May 17, 2016

Road/Trail Repeats ...at Chev. Track ~~~~~

I used Chev. track instead of road so as to run on the softer grass surface.  Very windy but happy to say that left leg hamstring behaved and gave no trouble at all.  Still being cautious, but it seems the more I use the leg the better it feels.  Strength exercises etc still ongoing.


6 x 2 minutes @ 5km effort
3 min RI


10 min warm-up walk/jog
Avg. pace:  6:36;   7:04;   6:56;   7:08;   7:04;   7:09
Cool-down. Stretches.


 I was satisfied with results, even if it's just because my leg felt good and I was able to do a faster session for the first time since March 12.

Monday, May 16, 2016

Just to Prove I Can! ~~~~~

Sick and tired of hamstring dictating what I can and cannot do!  Sat around for 3 days 'listening' to niggle and this morning, after school, I said 'enough is enough; hold me up or let me down hamstring'.... put on the runners and set off for the easy distance run that I would have done yesterday, Sunday... but didn't!


No problems, after a good warm-up!  Too much molly-coddling if you ask me!  Doing something, better than doing nothing.


4.8 km in 34 minutes
TE 3.2 ......  Improving!


4.8km otherside of Renwick Estate.

Saturday, May 14, 2016

Bowral Parkrun....Missed!

Slight niggle in hamstring so I stayed home from parkrun which I hate missing!   Tomorrow, I'll try something easy.  Can't take any risks with 1.5 muscles out of action from my left leg hamstring!