- LL's BLOG
- 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.
Saturday, December 30, 2006
...... how green is our valley & another storm looming!
This is part of a huge playing field in East Bowral & my 1500m Time Trial course is along the road beside these now green fields. A week ago everywhere was brown; after some good rain all is green again!
Program: Not the usual 1500m Time Trial!
Instead: After the usual warm-up, few drills & 3 strides :
3 x 500m on the 1500m course : aim for 2:42 & walk back to start for recoveries.
Warm & humid around 8:30 a.m. & hoping to finish before another storm let loose. It hasn't happened yet (at 1:00 p.m.) but still looks like more rain.
Times for 3 x 500m = (1) 2:24; (2) 2:32; (3) 2:26
I was pleased with these times....& so was Ewen!
Friday, December 29, 2006
.....The last "Whatever Day" for 2006!
I enjoy a 'Whatever Day" with no running at all. I have 2 every week.
It works nicely for me just to take a long casual walk with the dogs. It gives me a boost in anticipation for the next day's training.
Very soon, these wild blackberry bushes will be laden with the sweetest of fruit. The Rozellas & I have a feast!
Thursday, December 28, 2006
I had to leave the car at the local garage this morning, which meant I couldn't get to Chev track. Instead I went to Ironmines Oval - about 1km walk from the garage - for what was supposed to be a track session.
With Mr G-armin on my arm I paced out 150m down a white line & then took a wide curve to the right, marking this part with bottles & tins (left behind by soccer fans at the weekend).
The surface was a shocker to run on - clumps of weeds & sticky paspalum after recent rain. Some of the weeds even added a splash of colour!
The Program: Warm-up, drills, strides.
2 Sets of 5 x 150m in 38 to 40 seconds with 2:20 recoveries.
Set 1. 45; 43; 41; 43; 42..
Set 2. 42; 44; 40; 41; 42....seconds rounded off.
Couldn't get under 40 seconds....in those conditions. Another Time Another Place!
Wednesday, December 27, 2006
Program: Steady run 7 to 9km @ 'medium' pace.
Diamond Fields Road for a total of 9.5km. A very 'taking it easy' run, stopping for photos & a chat to one of the local farmers & his little dog when he pulled up beside me in his old truck & said : "Ya still goin'!!!"
He told me about another local farmer who used wave to me but who had died recently aged 86 years & who, whenever he saw me running past, would say to this other guy : "I might go out & join her one of these days!"
What a shame he didn't....we'd have made a very odd, but handsome couple!
And I thought later: We never know what other people's thoughts about us are as we jog merrily along our own way. I never knew his name & never had a chance to speak to him, but he always waved. For the rest of today...a little sad that I won't see him again driving his old rusty & battered truck with his 2 black kelpie dogs beautifully balanced on the back ....& his friendly wave.
Tuesday, December 26, 2006
.....difficult to step at all after yesterday's Christmas lunch, of which the piece de resistance, with coffee, was caramelized orange slices, fresh dates & Belgian Chocolate Seashells! Oh My!!
However, next day : The Program continues...
Chev Track : Short Speed.
Warm-up 2km; some drills, rest & 3xstrides.
2 Sets of 5 x 150m @45 seconds - 40 seconds between repeats & 5-7 between Sets. Warm-down 800m jog/walk.
Set 1. 42.1; 40.5; 39.6; 40.1; 39.3
Set 2. 39.6; 39.7; 40.3; 40.0; 39.4
This was a fairly good session; times much the same as last Tuesday - maybe a teeny weeny bit quicker for some - a cool morning but a fairly strong southerly which was a headwind when going in one direction & a tailwind on the return! Wore blue Frees ...still favourite for track. It was a hard session but since it's also a fairly short one, the pain is soon forgotten!
The silver rose bowl was a present from Santa........roses are from the garden.......>
Sunday, December 24, 2006
....but not before I'd slain Virtual Partner : score now stands at - 2 each!
Program : 800m Time Trial.
Usual warm-up, few drills, strides & "take your mark...."
My Goal was to better last time of 4:13....kill or be killed!
Everywhere here was covered in thick fog when I got over to the street course in East Bowral this morning & I depended on Cool Running colours to highlight me against any traffic that could be around at 8:30a.m.! After finishing & making it back to the car, the heavens opened & down came a deluge of wonderful rain.
On Ewen's advice, I started hard, but running by how I felt rather than closely watching VP as I usually do, until at least half-way where I saw he was 10m ahead! The poor bastard didn't know what had hit him as I tore past, thrusting my dagger right through him as he fell to his knees begging for mercy! None given!
Time : 4:10.......(by 3 seconds a training PB for 800m.)
Ewen said it was a fantastic victory to finish the year with & he should know - He got me there!
Friday, December 22, 2006
.......read the 'Australian Masters Athletics Handbook, 2006-2007' that came in today's mail.
....a little bit of gardening....some back stretching afterwards!
....took the dogs for their ramble in the paddock.
....that's about it!
Thursday, December 21, 2006
....for medium speed session.
Program: 2km warm-up @ 75% of MHR.
Drills, 3 x strides.
2 Sets of 5 x 150m 'hard', 38 - 40 seconds; 2:20 between repeats; 5-7 minutes between Sets.
Warm-down: 800m jog/walk.
Set 1. 38.5; 38.7; 39.0; 38.1; 37.3
Set 2. 37.8; 37.7; 37.9; 37.8; 38.1
Weather : overcast & a little windy, otherwise OK. Wore Frees.
I enjoyed the session even though it was a hard one. Times improved on those from last Thursday. Happy!
Wednesday, December 20, 2006
Rain all day - a marvellous sight - even the local bears are smiling!
Program: 7 to 9km steady run at a 'medium' pace.
Instead....I went to the gym for the first time in months :
Elliptical Trainer 45 minutes @ 75% of MHR.
Treadmill 20 minutes (1% incline).
Tuesday, December 19, 2006
Program : Short Speed, Chev Track.
Warm-up : 2km @ 75% of MHR.
The "Magnificent Seven" drills.
Rest. 3 x Strides.
2 Sets of 5 x 150m @ 45 seconds with 40 seconds between repeats & 5-7 minutes between Sets.
Warm-down : 800m jog/walk.
Warm-up, drills, etc.......done!
Set 1. 43.8; 42.6; 43.1; 43.5; 41.7
Set 2. 41.2; 41.4; 40.1; 40.8; 39.6
Warm-down : walked, no jogging, 800m
The morning was perfect for this session : very cool (after yesterday's 28 degrees); early start (8:30a.m.) in case cricketers showed up; overcast skies & a good breeze.
I thought the session was a good one. I was pleased with the improved times from last week & not a niggle from my knee! I'll continue to ice several times each day after every run & keep up the strengthening & stretching.
Sunday, December 17, 2006
....you can see forever! So the song says & could truly be said of today : sunny, cool breeze, clear skies, millions of flies....a perfect Spring day in the middle of Summer in the Southern Highlands!
Program : Easy Run, 10 to 12km.
Range Road out & back : total of 14km.
I turned around at the top of the hill that leads down to the little white church at Glenquarry -
Saturday, December 16, 2006
.....where Virtual Partner wins again!
Program : 1500m Time Trial (try for 8:35).
Time = 8:48
I'll have to cook up a new spell if ever I'm to vanquish Virtual Partner again!
A very cold, misty & windy day ...not excuses, just fact; still, I should have been able to better the 8:45 of 3 weeks ago considering the speed work I've done since then.
Friday, December 15, 2006
Thursday, December 14, 2006
I had completed 1km of the warm-up when a coach load of young cricketers descended on the oval....my oval!
No choice but to go onto the soccer field which is a level above the oval & track.
Warm-up : 2km @ 75% of MHR. Some drills, Rest & 3 x strides.
2 Sets of 5 x 150m 'hard' : 38 to 40 seconds. 2:20 walking recoveries. 5 - 7 minutes between sets.
Warm-down : 800m jog/walk.
I finished the warm-up, drills & strides well out of the way of flying cricket balls!
The only way to run the repeats was to use Mr G-armin & pace out, back & forth for accuracy, a distance of 150m. I didn't do this well at all & found, after starting to run, that there were 2 sharp corners where there should have been 2 well-rounded curves!
Under these less than perfect conditions : rough ground, no lanes, probably inaccurate distances & already nearing 33 degrees...
Set 1. 42.2; 31.1; 30.0; 39.5; 39.9
Set 2. 39.6; 38.9; 39.3; 39.8; 39.0
It was the best I could do ...!
Wednesday, December 13, 2006
.......I don't think they're a 'couple' at all! I took photos of several horses during this morning's run - all very friendly, enjoy a chat & bits of apple that I sometimes bring them.
8.2km mostly along Diamond fields Road. Good cloud cover & cool breeze.
....the apple eater!
Tuesday, December 12, 2006
Program: Short Speed.
Warm-up 2km @ 75% of MHR.
Drills. Rest. 3 Strides.
2 Sets of 5 x 150m @ 45 seconds with 40 seconds between repeats & 5-7 minutes between Sets.
Warm-down : 800m walk/jog.
Yesterday's temperature was 35 degrees C; today 15 degrees ....and what a difference that makes! It was cold & damp on the track at Chevalier College even at mid-day.
Set 1. 43.0; 44.3; 43.9; 44.8; 44.6
Set 2. 43.1; 43.6; 43.6; 44.0; 39.9 (for good measure!)
This felt a really easy session.....the combination of a cold day & hopefully, getting the hang of these 150m repeats, although I notice there were 6 repeats in each set last Tuesday & 5 today. Wore Asics 'Magic Racers' - the grass was too wet for the 'Frees' to come out! Even so, my socks still became soaked. I taped the right knee before starting.....no niggles; will keep icing etc. to make sure nothing develops.
An acceptable session!
Sunday, December 10, 2006
...that's what I call him. He's the friendliest of horses & loves to be patted & when I leave he trots along beside the fence till he reaches the end of the paddock.
Program: 10-12km @ "talking to the cows/horses" pace....nice & easy.
Just over 13km to the end of Diamond Fields Road & back, for shade & off bitumen surfaces.
Cool & misty to start, but hot & dry coming back...I've never seen this usually green area looking so brown, dry & dusty.
A niggle in my right knee on the return caused me to walk up the hills....will have to keep an eye on this. Iced & Voltarin during the day.
Now....I must take a look at what Ewen has 'cooked up' for this week.........!
Saturday, December 09, 2006
.... Being thoroughly thrashed by Virtual Partner!
PROGRAM : Time Trial over 1500m course....try for 8:35 a PB.
So VP cheated & set himself up to go out for an 8:30 finish without telling me anything about it!
Not for 1 step of the way could I get even with, let alone ahead of VP who was waiting at the finish bloated with pride, while I tottered over the line in the worst of all possible times : 9:21!!
I was brow-beaten & in fear of my life knowing I had to tell Ewen about my outright defeat in the ugly face of the enemy. Next time, I'll give no quarter!
One of THOSE runs it was! Did the warm-up, few drills & strides, but from the first step I knew I was gone.. the worst sound hearing your shoes slapping the road at every step...it can only get worse after that happens & it did...I was breathing like a dragon!
Very disappointing especially when, prior to the start, I saw the run unfolding from an entirely different angle: