Wednesday, May 31, 2006

Day 4 -- A Moderate Day...3rd Series.

At Renwick soccer field, Mittagong.

15 minutes stationary cycling + 15 minutes Drills with 'goof' form.......................

followed by

6 x 100m - not sprinting! Also performed with 'goof' form!

and finished with

some stretches!!............................

Hallelujah, I'm A Bum!!!

Tuesday, May 30, 2006

Day 3 - A Hard day...3rd Series.


And a wet one!

Program : Warm-up & Stretches.

5km @ 85 to 95% of MHR.

Warm-down & Stretches.

Heavy rain falling during the night & this morning so off to the gym & the treadmill for this session which I found very hard! Started the treadmill @ 9kph & increased to 11kph.

Splits = 6:45; 6:21; 6:09; 5:56; 5:23

Time = 30:36

Monday, May 29, 2006

Day 2 - An easy day....3rd Series..

25 minutes stationary cycle + 25 minutes stationary form drills.

Sunday, May 28, 2006

Day 1 of 14 Day Program - A Moderate Day...Third Series.

10 minutes warm-up. Stretches.

45 to 65 minutes at 75 -80% of MHR

Short, brisk walk warm-down. Stretches.

Did 45 minutes @ Avg. 85% of MHR. Total of 7km.

This was a hard session for me today so I stopped at 45 minutes. Felt tired & had difficulty getting HR up to 85%. Has to get better!

Friday, May 26, 2006

Another Small Step.....

At the gym this morning : 30 minutes on the elliptical trainer; 10 minutes on the treadmill followed by lots of leg presses.

Monday wil be back to Day 1 of 14 day programme, 3rd Series.

Finisher's Certificate for last year's Blackmore Half Marathon came in today's mail...with application form for this year...already entered on-line. Blackmore's (Nett) time for the half last year was 2:31:31 ...... SMH Half (Nett) last Sunday 2:24:47.

Tossing up whether to change from Blackmores Half to the 10km Bridge Run.
I think I'd like to finish the year with last Sunday's time for the half marathon rather than a slower one in September by which time I'll be feeling the effects of not having done long runs......have to put my thinking cap on!

Thursday, May 25, 2006

Easing Back!

Stationary bike for 30's a start!

Wednesday, May 24, 2006

Day 13 - Rest Day....2nd Series.

Another day & no running yet; still have some stiff & slightly sore leg muscles as a result, I think, of all that speeding down Hunter Street on Sunday! Felt fantastic at the time though!

Walked back from town after putting the car in for registration check; walked back to pick up later...about 25 minutes each way.

Took the doggies for a loooong ramble in the paddocks....cold & windy but better than yesterday.

Did the Pilates DVD.....and that's about it for today!

Age Category results out : 1st in 70+ category &, as usual, the oldest female to finish!
That tag always makes me feel a bit sad...I think I don't like to be reminded!!

Tuesday, May 23, 2006

Day 12 - rest day ...2nd Series.

...........freeeeeeezing here today!

A walk, well clad for the conditions, into town - 20 minutes each way - to get the newspaper for the SMH Half Marathon results.

Confirmed Nett Time = 144:46; Gun Time = 146:20.

Monday, May 22, 2006

Day 11 - Rest day...2nd Series.

No running today.

Day 10 - SMH Half Marathon, Sunday, May 21st

The Nightmare!

Even though I'd asked for a wake up call at 6:00am, Sunday, I found myself looking at the clock just about every hour, on the hour all through the night, but then falling into a deep sleep at about 5:00am. From there followed the worst of all possible nightmares; since it's funnier than the event itself, I might not bother with an account of the half marathon.... just the nightmare that preceded it! It happened like this:

" It seemed I was late leaving the hotel & Ewen had gone on ahead so as not to be late for the race. The rest of the nightmare was me desperately & in vain trying to find the start of the half marathon!! I was frantically running around streets (this was happening in what I knew to be Canberra!), asking where the start to the half marathon was; everyone I approached shook their heads : they'd never heard of it! There were people lined up for just about every possible distance but none for a half marathon. I even ran through houses which somehow were part of the course (!), knocking over furniture as I went; running & stopping right on the edge of cliffs just before falling over, climbing to the top of mountains, still searching for half marathon runners, until eventually I found myself somewhere crawling on grass unable to move except by clawing & grabbing at the grass with my hands to pull myself forwards, & even then, not moving forward, not even an inch! How real these things are at the time! Lost again & terribly distressed over a first DNF...and a DNS!!

I woke with a powerful feeling that it was a reality & so upset that I had to sit up in bed & try to clear it all away & out of my head; even then I couldn't shake off the awful feelings it had left, so I got up, made a cup of tea, a hot muffin with jam, climbed back into bed & sat there eating breakfast until I felt normality - whatever that is! - slowly return & until the wake up call came through at 6:am! Not the best night before a race & what if that dream somehow sabotaged the run!!

I found out much later - it didn't!!

The Run!

With some of the nightmare aftermath still in mind, Ewen & I walked from Phillip Street to the start - met up with more than a few Cool Runners; I'm hopless on remembering names so I won't try to mention them, but wonderful warm welcomes & hugs from all...thank you!

Took about 2 minutes to cross the start mat, but that was OK; I was no longer on a mission or in the middle of a nightmare! I felt strong during all of the first 10km (1:08) loop (at 5km 32:35); the hills, especially Hunter Street & the Argyle Cut, didn't bother me as much as in previous years; surprised that I felt so good & running so well having started a new program & not a single long run since the Canberra 50km back in early April .

I hope the casual wave I returned to the many who called out encouragement, was sufficient to let you know just how much you were helping me - I'm always so focused on where I'm going, staying on track, not tripping over, I can't talk!! The second 10km loop is always harder & it was again this year & I somehow missed clicking my watch during this loop, so I missed the splits.

I was delighted this year to find that I was no longer running the entire race on my own; I suppose that has to do with the extra 1000 runners, but I'd like to think it had something to do with the fact that I was running a bit faster as well!! Psychologically it makes a huge difference : runners to focus on & knowing there were quite a few behind me!

I struggled on some uphills in the 2nd round but absolutely loved the fast run down Hunter Street both times - I went berserk (quads, knees & calves today attest to the speed I'd gathered!) & I felt like I was flying through space! At the Argyle Cut for the second time & when I was surely feeling I didn't have much left, to my surprise Ewen was waiting & I think I berated him for standing around idle!! I was lucky I didn't get a clip under the ear! And this is how the run progressed for the final 2.5 to 3km :

Me, over & over : I can't go any faster; I have to slow down; I'm out of breath; both knees are hurting & the right one is killing me; I won't be able to sprint to the finish; I've got nothing left; I know, we're nearly there; got to keep going, I know I can't stop now...etc. etc..

Ewen, over & over: just keep moving; if you can do the next km at (naming it) pace, you'll break last year's time of 2hours 28minutes; keep moving; slow your heart rate down here; pick up the pace there; 1500m to go; not too fast yet; 1km left; there's the Finish Line (couldn't see it though!); see that lady up in front with the pick top, we'll slowly gain on her (we would, I agreed though she seemed a hell of along way off!); wait, (we did & passed her!); steady & get your breath here, lower your heart rate & be ready for a sprint finish; no, not yet; wait till the last 50m; just keep going; there's the finish line (again!)! And finally, O.K......GO!!

The Dream Come True!

And I did! I was off into a sprint & across the finish line with a net time of 2:24:47 .... 4 minutes faster than last year (to be confirmed in tomorrow's results). Gun time, around 2:26 I think. Still puzzled where the energy comes from to make that final sprint when you've been saying to yourself & everyone else that you haven't a thing left to run on!!

In the last few hundred metres, 2P & Gnome joined Ewen & me & lent their support in willing me to "keep the well as the pace!" Thank you both so very much for running those extra metres! You were terrific & so very kind! I always get a special thrill to think that anyone would come back & run some of the final stages with me.

And what can I say about Ewen? I hope so much that the following simple statement goes some way to describing the sort of person he is : He made sure I finished the half marathon race...........ahead of him! ....I hope I can show my gratitude one day by "running out of sight on a dark night'!

From Chickybabe.

Saturday, May 20, 2006

Day 9 - A Travelling Day....2nd Series.

Leaving for Sydney today and the SMH Half Marathon tomorrow.

All you fast runners....................

Friday, May 19, 2006

Day 8 - An Easy day...2nd Series.

Program says : 25 - 40 minutes slow run - below 75% of MHR.

Instead - I'm taking a rest day, with the SMH half marathon on Sunday & travelling to Sydney tomorrow.

I'll do the Pilates DVDs, Physio. exercises & take the dogs for a very long ramble this afternoon..... that's enough!

Looking forward to having a meal with Ewen & Tuggeranong Don in the city tomorrow night. And of course, the run & meeting Cool Runners early Sunday morning..... ... I loathe & dread having to get up early!

Thursday, May 18, 2006

Day 7 - A Moderate day..2nd Series.

.....I'm hoping this will pass for a 'hill', steep enough to satisfy Ewen!

One of many on Range Road about 5km from home; parked the car in George Emery Lane at the bottom of this incline.

10 minutes warm-up & stretches.

5x hill repeats with slow walk down after each.

warm-down & stretches.

The Session: Did 6x the steepest section, using the first part as a runway before 'take-off'!!

Such a perfect day : very warm, not a cloud in the sky & all's quiet on Range Road!

....where it would have been nice to lie down in the paddock for the rest of the day!

Tuesday, May 16, 2006

Day 5 - A Hard Day...2nd Series..

Program: 10 minutes slow jog warm-up.
5 strides...5 minutes rest.
2 x 10 minutes 'hard' (i.e.85-90% of MHR)
6 minutes walk between sets.
6 minutes warm-down.

Set 1. 10 minutes @ 85-90% of MHR....Puff! Puff!
6 minutes slow walk.
10 minutes @ 85% to just below 95% of MHR ...Puff! Puff! Puff! Puff!
6 minutes warm-down.

Tomorrow.......A Rest Day!

Monday, May 15, 2006

Day 4 - 2nd Cycle.

...the crime scene or where I did this morning's session!

First, 15 minutes stationary cycling (at home); jumped off, jumped into the car & drove to Renwick soccer field for :

15 minutes of drills - concentrate on 'goof' form - which just comes naturally! Followed by:

5 x strides & Stretching. Followed by:

5 x 100m, with 100m recovery walk back - Not to worry too much about speed yet(!!!), but concentrate on 'goof' form - which again comes naturally!

I did take the times, however, & they were: 29.7;29.4; 28.0; 27.5; 27.8 (How can anyone run that distance in under 10 seconds!!!).

Some more stretching on the grass, in misty drizzle, brought an end to this session extraordinaire!

Sunday, May 14, 2006

Day 3 - A Hard Day (2nd Series).

I should never, ever leave my run till afternoon! I did today & struggled, sweated & swore my way through 5km; I'm just not in the mood for a run by 3:00pm, but it had to be done....can't even blame "Mothers' Day"!

10 minutes warm-up & stretches.
5km @ 85%+ of MHR.
Brisk walk warm-down.

10 minutes warm-up on grass in the soccer field + stretches.
Walk to where I start on Old South Road - about 500m+ further on.
2.5km out & back...Time = 33:55 slower than Day 3, 1st cycle.
Splits = 6:55; 7:02; 6:58; 6:18; 6:39....splits slightly more even.
HR 85%+ of Max.
Warm-down & a few stretches.

I will never leave my run till afternoon again!!

Saturday, May 13, 2006

Day 2....An Easy Day...2nd Series.

No running today...but what a glorious Autumn day it is! Not a breath of wind & 17 degrees expected, but I think it'll go higher.

25 minutes stationary cycle & form drills.....if anyone could see these!!
2 Pilates DVDs......
Physio. strengthening exercises ....for the butt!!

All of the above done at home......a maple in full Autumn colours outside the front door.

Friday, May 12, 2006

Day 1...of 12 days. (2nd Series)

Back to Day 1...10 minutes slow jog warm-up.
45 minutes @ 85% of MHR.
Short brisk walk warm-down.

I used the gym treadmill agan for this session, randomly using inclines from 0-5% and ran at 9kph which kept HR at 85%, sometimes a bit higher.

Time = 46:18; Distance = 7km

This was a hard session & I finished drenched with sweat!

I like running on a treadmill, contrary to a lot of other runners, & for this sort of session, once I've set the pace, the treadmill forces me to stay with it.....or else! On the road, however, I know this chickybabe would slacken off a bit when it felt hard to keep going!!

Thursday, May 11, 2006

Day 12....end of 1st Series.

....a rest day for the chickybabe blogger!

Stu Mac is right with his comment: "The speed sessions will turn you into a different woman!"

Wednesday, May 10, 2006

Day 11

The track at Chev. Cold & windy again. I always enjoy a track session, even when it hurts...which it didn't today!

10 minutes slow jog warm-up. Stretches.

4 x 400m at "hard middle distance pace".

4 minute walk recoveries. Short brisk walk for a warm-down. Stretches.

It wasn't necessary to time the repeats (good form again!), but I did:

2:17.8; 2:23.0; 2:14.2; 2:17.6

(I looked up the McMillan Pace Chart & my middle distance training pace for 400m should be from 2:05 to 2:19.) Pretty accurate!

The warm-down : a very brisk walk (before being spotted!) taking a few not totally accurate measurements & furtively spraying a dab of white paint at 100m & 300m!!

Rest day tomorrow & then the 12 day cycle begins for the second time...I'm so much enjoying this program & going well so far!

Tuesday, May 09, 2006

Day 10

40 minutes slow run at below 75% of maximum HR. In other words "talking to the cows pace"!

Monday, May 08, 2006

Day 9 - A Speed Session my dreams!!!!

The only weather where I can do this session indoors, is if there's a snow storm & lightning around! Just having a gale meant getting over to the track at Chev. where not only was there the wind to contend with, but all the distance markings had disappeared, except for the start & another at 200m. Next time I'll have to go armed secretly with my tape measure & can of spray paint - as I've done before - & leave a few dashes here & there to take the guess work out of the session!

So the best I could do with 2 Sets 100m, 200m, 300m, 200m, 100m after a warm-up & stretches, with 2:30 recoveries & 5 minutes between sets, was :

Set 1. 31.0; 1:02.9; 1:43.1, 1:05.1; 28.6
Set 2. 30.0; 1:02.6; 1:38.7; 1:02.3; 28.0

...none of these repeats were fast, but the emphasis for now is entirely on "Good Form" & not speed!! (I made a gaff there & had "Goof" Form... !!). If that's the case, thankfully no one was there to see it!

Sunday, May 07, 2006

Day 8

The program asked for 25-40 minutes of SLOW running with HR at or below 75% of maximum. The day was awful : cold & windy so, without permission, I did 40 minutes on the stationary bike at home!

I hope tomorrow improves as I HAVE to go outdoors to the track ......"unless it's a snow storm and lightning is around"!!

Saturday, May 06, 2006

Day 7 - Rolling Up & Rolling Down!

That's what the Pilates DVD says for back extensions or pelvic curl-ups : "Breathe in as you roll up & breathe out as you roll down", but hardly an accurate description of today's session on hills!

Warm-up : 3km walk to the hill I wanted on Diamond Fields Road.


4 x 90m hill (I did 5) repeats with focus on "good form" not times or speed!!

Slow walk down recoveries.


3km brisk walk home.

I liked this session! Some short lived huff & puff on the incline. Had a drink from a tap & stretched out - briefly! - in the old historic Catholic cemetery before walking briskly 3km home.

Took the 3 doggies for their walk just as the sun was setting on a glorious Autumn day in the Southern Highlands.

Friday, May 05, 2006

Day 6

..........a day off!

Thursday, May 04, 2006

Day 5

The Session : 10 minutes slow jog......

2 x 10 minutes 'hard' running.

............ 6 minutes slow walk between each &
after the session.

I didn't like this session very much at all! It was tough!

Average HR = 85%; Max. HR = 90-95% of max.

Wednesday, May 03, 2006

Day 4...Drills & Spills!

......the wind is a shocker here today, the very day I have to get to the soccer field, first for stationary drills followed by intervals! It would have been easier treading water in a tsumani!!

First : 15 minutes on stationary cycle (at home....the only place it would stay grounded!)

Second: 15 minutes of stationary(?) drills (in the soccer field).

Third: 5x100m with 100m recovery walk between each : 31.3; 28.8; 28.4; 28.5; 28.6
Note for coach: "I thought these were too slow, but the best I could do in such extreme conditions!!"

Tuesday, May 02, 2006

Day 3

Some lovely Autumn colours where I ran today.
....and no mistakes in the session, I hope!

Which was: 10 minutes (I did 2km) slow jog warm-up. Stretches.
5km on flat road @ 85%+ of Max. HR...a bit harder than Day 1, but not race pace.
Brisk walk 3km back to soccer field for stretches...lying in the sun on the warm grass watching the clouds roll by...should do this more often.....lie in the sun watching the clouds that is!

The road wasn't flat; had a couple of inclines - 1 of which was long (hardly see it except when running!) & the other short - I found the 5km (3km out & 2km return) fairly hard, especially the last 2km into a strong headwind; pleased to finish at 5km & not have another 5 to do!!

5km Time = 33.00.5
1km Splists = 6:00.0; 6:47.2; 6:21.6; 6:39.2; 7:12.5
Avg. HR = 85%
Max. HR = 90-95%

....and tomorrow is another day for Chickybabe!

Monday, May 01, 2006

Day 2 'easy' session, at the gym : 25 minutes on the stationary bike followed by 25 minutes run on the treadmill followed (at home) by Pilates DVD followed by Physiotherapist's exercises followed by stationary form drills followed by walking the dogs if the rain stops!! Phew! Almost followed by time for bed!

Edit (much later!): OK, Coach! OK! OK! I made a mistake! I wasn't supposed to run today! But when the coach says, "25 minutes of running & stationary form drills", I took it to mean do both : run & then do drills!!! Oh Dearie, Dearie Me!! No wonder I'm becoming so fast!! -6%