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. I lived in Sydney with my husband, Jim, until we moved to the Southern Highlands in 1995.... During our 45 years together, we travelled extensively and made NYC our favourite destination at Christmas for several years.

Thursday, May 28, 2015

A Tempo Run ..... Not!

From the cycle path.
Never noticed this little bridge before .. cute!
8km Bowral Parkrun Course & New Loop!


 
I was still wary of hamstring so didn't worry about pace; some walk breaks.  Took an exit from the cycle path and made a very scenic loop that brought me to where the cycle path ends.  From there, back to Briars Inn from where I started.

8km .. just under 2 hours
TE 1.5 ...  Minor again!!  Better get my act together soon!

Tuesday, May 26, 2015

Track ~~~~~ Missed!

I didn't do my track session this morning because my right hamstring is still a little painful.  I don't want an injury just as I get into my half marathon training ... and my entry for Blackmores half is already in.  I'll wait till Thursday for a tempo run.

Took Amy to see the twins who are doing well, growing each day and  accept Amy as just another baby goat!




Sunday, May 24, 2015

Long Run ~~~~~~ With Hills.

16km Old South & Range Roads.


 
My half marathon program said I was to take today's long run easy!  No set pace, 16km easy running and with that in mind I made the decision to make it a difficult and hilly course which could be none other than Old South and Range Roads.  I started from the school, after saying good morning to the twin baby goats, and from there straight up Old South Road for 3.5km ... one big, long steep climb which I walked.

Left at the roundabout into Range Road where the climb continues for about another 1km before settling into a succession of short and long, steep and not so steep hills! It was a tough jog/walk, but feel sure it must do some good : my hamstrings and lower back started to ache long before the turnaround at 8km and the toes in my right foot went numb!
An "English" Country Lane in the Southern Highlands.


From Range Road

Over the top of my top I wore my bright yellow fluorescent safety vest, bought especially for this road where drivers and bikers speed like idiots round the many bends and just inches off the backs of each other!  I make sure they can see me coming as well as moving as far to the side as I can without sliding into the ditches.

16km jog/walk in 2hours 25 minutes
TE 1.7 =  MINOR!!  WHAT??

Saturday, May 23, 2015

Bowral Parkrun #34 ~`~~~

It was a mud bath and what better way to start the weekend!  Don't answer that!
"Mud Ahead!"

On Thursday I thought the conditions pretty average, but after 24 hours of steady rain Friday, we had a battle on our hands this morning.  Water on the cycle path wasn't too bad, but 500m of  muddy grass slope was something else, especially having to slog through it twice! Nonetheless, no one complained, no one turned back and only the front runner came a cropper, sliding through the mud over the finish line on his side just seconds ahead of the 2nd runner!
Swinging around the turnaround!

My run was average, I suppose; still way slower than my PB of 33:43.  I got there early and did almost 3km as warm-up, but had the disadvantage then by starting at 8:00am with soaked, muddy shoes and socks. 

5km in 35:46
7:10m/k
7:05;     7:03;     7:09;     7:04;     7:22

TE 3.0 ~~~~~ Improving!  Surprise, surprise...at last!

Thursday, May 21, 2015

Tempo Run ~~~~~ Parkrun Course.

5km tempo run -- Bowral Parkrun Course
Today's Tempo Run:

Bowral Parkrun course :
3km easy
5km @ ST pace 7:23m/k (using 36min time for 5k)
1.5km easy.

5km in 36:36
Avg. 7:18m/k ...finished just ahead of VP!
HR 71-79%
Splits:  7:26;     7:06;     7:30;     7:05;     7:19
TE  1.5 ..... Minor again!
Total 9.5km

The cycle path is still wet and muddy in a couple of sections, as is the grass slope, which I ran uphill at the finish despite the fact that I was in the final "easy" 1.5km!

Tuesday, May 19, 2015

Track ~~~~ Awful Weather!

It was cold, raining lightly and the grass soggy at Chevalier College track this morning.

Program :
10-20 min warm-up ....I did 13 min + few drills & strides
6 x 800m in 5:32 ... based on a time of 36min for 5km ... will get an up to date 5k time at Parkrun on Saturday.
10min cool-down ... I did a few stretches only.

5:47;     5:49;    5:47;    5:36;      5:41;    5:25
TE 2.4 = Minor!
I ran just inside the oval fence..no lanes marked.


Miserable weather at the track today.  Glad to get home and into hot shower!

Garmin Forerunner 620 measures almost twice around for 800m.

Sunday, May 17, 2015

Long Run ~~~~~

What a glorious day here .... and I suppose just about everywhere! Leah and I started from the Highlands School at 9:00am and headed for Diamond Fields Road which, as always, never disappoints.  The dirt road was in fairly good condition but care needed running over stones, rocks and ditches. We took many walk breaks but ran every hill ..... long or short; mostly they were long! I depended on Leah to take the lead when approaching a hill and, with encouragement, to keep me honest all the way to the top each time!  We ran as far as what is in fact the Nepean River where it trickles across the trail in a wondrous bush setting where the only sounds are those of the birds and the water cascading over fallen trees and the spillway.

I carried water today to see if being dehydrated has been the cause of this dreadful dry heaving I've been getting in recent months.  Pleased that I didn't have a single episode, so that might have been the problem.  I googled "dry retching/heaving" recently and most responses mention making sure of adequate hydration before and during run. I might have to take water for Parkrun's 5km because the 'retching' happens in short distances as well as the longer ones.  It's worth a try because it brings me to a heaving halt whenever it occurs.

Today :    15km in 2hours 10 minutes.  Slower pace than program which had 8:15m/k, whereas we were 9:11m/k.
5km splits :  46:29;   44:47;    46:03; 
TE "Minor" .... What?? ..... it felt 'major'!!  Does now especially, at 2:00pm ...I'm as stiff as a ramrod!

15km Diamond Fields Road ... out and back course.

Saturday, May 16, 2015

Bowral Parkrun #33 ~~~~~

I was meant to run this morning but Thursday night there was  'help' call for a marshal at the turnaround so I was volunteer again this week.  Actually, I enjoyed it .... seeing  smiles etc.(!) on faces as they made the turn back home.  I took some photos and they're up on Bowral Parkrun Facebook page. 

Finishing marshal duties