Friday, August 31, 2007
12 laps of Lane 7 (4,800m) keeping AHR at 120 or a bit higher.
Take splits every 4 laps...each 4 laps should be about the same.
I set off for the 3km XC warm-up wearing #3 Frees....Another warm morning with a slight breeze blowing...an enjoyable jog.
On the track, I changed into the 'Magic Racers' because the ground hadn't completely dried out in the outside lanes. This was a very comfortable session which Ewen intends to vary in the coming weeks using different numbers of laps with some in the 'lower' & others in the 'upper' HR training zones. Very interesting & never a dull moment!
4 Lap Splits : 11:06; 11:26; 11:34
AHR for all 12 laps = 123bpm (83%).
Thursday, August 30, 2007
Wednesday, August 29, 2007
Some parts of Diamond Fields Road where I ran this morning.....well, at mid-day really! A warm Spring day. Wore #3 Frees...longest run in them; good on the legs. I might wear them for Blackmore's Half Marathon.
Program : 14km + with low heart rate 105-113.
I did 16km :
Out 8km : 60 minutes .... AHR = 104 (70%); MHR = 128 (86%). Avg. Pace = 7:28/k.
Back 8k : 63 minutes..... AHR = 104 (70%); MHR = 116 (78%). Avg. Pace = 7:49/k
Tuesday, August 28, 2007
Monday, August 27, 2007
Friday, August 24, 2007
...the grass was cut, the lanes were marked & I had a lone magpie for company for today's track training....black speck in Lane 5! I ran in Lane 7 which is 400m.
Program : 10 minutes warm-up + strides.
5 x 1600m repetitions. 90 seconds rest between each rep.
Rep. 1. Heart rate @ 104bpm (70% of Max.)
Rep. 2. Heart rate % 112bpm (76% of Max.)
Rep. 3. 120bpm (81% of Max.)
Rep. 4. 128 (86% of Max.)
Rep. 5. 136 (91%of Max.)
Results : Time, Rep. 1. = 13:56 (8:42/k);
Rep. 2. 12:36 (7:53/k);
Rep. 3. 11:10 (6:59/k);
Rep. 4. 10:23 (6:29/k);
Rep. 5. 10:05 (6:18/k).
This was a new, challenging & motivating track session! It was good to get back on the track again instead of the treadmill, even though a couple of the curves were water logged & muddy & became worse each time I ran those sections. Only the last repetition was really tough!
The Magic Racers (trainers) had to be hosed down with a jet stream of water when I got home...I preferred a hot shower!
In about 6 weeks time, I get to repeat this session...with what results? Who knows? I don't, but I'll bet Ewen does!
Thursday, August 23, 2007
Wednesday, August 22, 2007
I used the gym treadmill again this morning, not because of the weather though it was very cold, but because on the treadmill I can regulate heart rate more easily & evenly.
So...14km total. Last 7km, by keeping the treadmill at 10kph and occasionally slowing down to 9.8kph, I was able to keep heart rate around 123/124bpm. All good!
Tuesday, August 21, 2007
Program : 10km low heart rate.
I listened to "Carousel" while running on the treadmill...I nearly always cry when I hear "I'll Never Walk Alone" & this morning was no exception. No one would have noticed though, because a stray tear would have blended in well with the sweat!
Treadmill set at 8.5-9kph : 10km. I included 6 x 100m strides. Heart Rate 112bpm/76% of Max.
No "hang-over" from Sunday's half marathon.....good!
Monday, August 20, 2007
A red letter day.....heyday!
Thursday, August 16, 2007
Wednesday, August 15, 2007
Tuesday, August 14, 2007
Monday, August 13, 2007
We left Mittagong by coach at 6:00 a.m. yesterday...dropped off right at the start, picked up at the finish & took us to lunch at the Charing Cross Hotel before returning to Mittagong at 4:30 p.m.
My correct time for the C2S, from the Herald newspaper, 104:07. It was a comfortable, though very hot, run but I felt fine all the way from A to B (Bondi)! I took my hand-held water bottle with 500ml of sports drink so that I didn't have to go near the crowded water stations. Very pleased I did this too! Almost as pleased as I was to see/hear the cheer squad at the approach to Bondi Beach!
I think 104 minutes, but will update tomorrow. ....(exactly right...except for .07!!)
A couple of pics at Bondi Beach & Charing Cross Hotel for lunch.
Friday, August 10, 2007
Wednesday, August 08, 2007
Tuesday, August 07, 2007
Monday, August 06, 2007
Program : Long Run 32km.
This would have been my longest run in a long while. The day was cold, extremely windy & I didn't take my jumper off from start to finish & not starting till after 11:00 a.m., the run became an all day affair!
I chose Diamond Fields Road : soft dirt surface, less hills, no traffic except for the occasional property owners coming or going, some shelter from the cold wind & able to run in the middle of the road & avoid the cambers. Some of these folk, most of whom know me by now, passed me on their way out in the morning & I was still there, going backwards & forwards, when they returned late afternoon! How mad it must have seemed!
I decided, as suggested by Ewen, to do the 32km in 4 x 8km loops, out from the car 4km & back 4km...4 times. That way I had access to a gel, sports drink & water after each 8km & no need to carry anything...except myself! Small chunks (4 times 8km) are mentally easier to handle than 32km!
My plan for the first 2 loops (16km) was to keep heart rate very low (at 70%) no matter how long it took, slow jog & walking the hills when it went above 102bpm...& believe me, it did take a long time! The last 2 loops (16km) I picked up the pace to get heart rate up another level : 102-112 and for the last 8km 112+ whatever!
Splits for each 8km : 1:15 (HR avg. 97); 1:16 (HR avg. 99); 1:06 (HR avg. 109); 1:04 (HR avg. 115). All HRs between 70% & 80% of Max.
About 4.5 hours running time - add on eating/drinking at the car...probably 5 hours all up. 88.7km for the week.
I finished off with a warm-down by walking, ever so slowly, around the soccer field (about 7 minutes) where I'd parked the car.
I was very tired & these lucky legs were so stiff last night I nearly cried.....nearly, but I didn't! Instead I had a cup of tea & a lie down. I'd planned an early night, but I never do have one ...it's always midnight or later & it was again. I just get comfortable on the lounge, Jim waits on me (Oh dear!) & I can't be bothered moving....& I was enjoying "Silent Witness" that we'd taped on Friday night.
Feeling fine today, but having a rest day just the same!
Friday, August 03, 2007
Stretches, drills, strides.
3km with heart rate between 130 -140.....ease off at 138.
As usual on the treadmill, it takes more than 1km for me to get to this heart rate & by the time I do, the 3kms is just about up! After the warm-up & break for drills etc. I have to restart the engine slowly at 10kph & gradually speed up to 12kph which I find almost impossible to stay at for fear of flying off the treadmill! All this being the case, I probably run only the last 500m with heart rate between 130 and 140! I must ask Ewen about the logic of this.
Rest tomorrow & then a huge one on Sunday 32km...Good God, I'll be gone all day!
Thursday, August 02, 2007
Wednesday, August 01, 2007
From the car 3 x5km loops. First 2 loops with heart rate (97-106) 70-75% of Max. Third 5km (111-118) 75-80% of Max.
5km splits: 43:50; 44:13; 37:09
A comfortable run throughout & pushed the pace & heart rate up in the last 5km....as directed! The weather was on the warmish side & a fairly strong wind on the hilly open road sections.