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, the marathon and half marathon distances; 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.

Friday, August 31, 2007

Chev Track....

Program : 3km cross country warm-up. Strides. Drills.
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.
2km Warm-down.

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

"Barefoot in the Park"....

The grass in Ironmines Oval looked so lush & cool, I removed the #3 Frees & did today's training in barefeet....the cool, damp grass felt delicious & I haven't run barefoot since I was a child several millenniums ago! So this might be the 'second childhood' you have when you don't want a 'second childhood'!

Program : Rest Day.... OR .....Easy Run including strides & drills.

I chose to use 30 minutes for a short easy run with strides followed by 30 minutes of drills & a few hill repeats....all in barefeet & it felt comfortable & cushy!

Wednesday, August 29, 2007

Medium Long Run...

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

Short Low Heart Rate Run...

Program : 10km run with HR 105-113. Last 3km pick up the pace.

Another lovely Spring morning, though another cold break is forecast for later in the week. Warm & windy. Wore Blue Frees. Another blossom out!

5km : Time = 39.57. Avg. Pace 7.5; AHR = 98 (66%), MHR =115(75%).

5km : Time = 37:32. Avg. Pace 7.2; AHR = 110(74%), MHR =127(86%).

Negative Split = 2:25

Monday, August 27, 2007

Spring is Here....

...but not much 'spring' in my steps yesterday!
Program : 30km run at low HR 105 -113 (71% - 76%).
I did this run as 3 x10km loops from the car out along Diamond Fields Road. Gels, sports drink & water in the car. For the last 2 loops (20k) my legs ached badly ...for whatever reasons....and did so for the rest of the day! Still a bit sore today.
Loop 1. (10k) 1 hour 20 minutes...slow!
AHR 105.
Loop 2. (10k) 1 hour 23 minutes ...slower!
AHR 106.
Loop 3. (10k) 1 hour 29 minutes..slowest!
AHR 103
4 hours 15 minutes running time.
68km Week Total.

Friday, August 24, 2007

Chev Track.....

...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

Rest or.......

1. Program : Rest .......or drills & strides in the soccer field.

Ironmines Oval : 5km.

I did a bit of both.....about 40 minutes low heart rate run (105-113/70%-75%) followed by 25 minutes drills etc... down came the rain, hurried home & made some Low GI Banana and Nut Cookies, which no one else gets to eat! Recipe: Ingredients
4 ripe bananas
150g soy/soya flour
80g wholemeal flour
2 googies (!)eggs
3 tablespoons olive oil (Extra Virgin, of course!)
Half teaspoon baking powder
25g cashew nuts
25g raisins

1. Mash all 4 bananas in a small bowl using a fork, then transfer to a larger cooking bowl. If you want to have less washing up you can mash the bananas in the large bowl but, you will find it a lot harder work!

2. Slowly mix the soy & wholemeal flour & baking powder into the bananas causing the mixture to thicken.

3. Mix in the eggs & olive oil to form a smooth paste.

4. Add the cashews & raisins & gently mix them in.

5. Line 2 baking trays with baking paper & lightly grease. Using 2 spoons transfer six (I make 12 smaller ones!) large scoops of the mixture onto each baking tray. Cook for 15 minutes in an oven preheated to 190 degrees C/380 degrees F Gas.

Manna in the wilderness!!

Wednesday, August 22, 2007

Medium Long Run.....

Program : 14km Run. First 7km with low heart rate; second 7km with heart rate 120 -124 (81% - 83% of Max. HR).

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

Easy Run....

I'd had enough of the rain on Sunday, so when it was showery this morning I was off to the gym.

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

Bankstown Half Marathon......

Odzookens! I had the company of not one, but two of my favourite men in yesterday's Bankstown Half Marathon! Plu ran the entire race with me because he wanted a slow run....and he got it! Eagle came back out on the course when we had 9km to go & from thereon this happy trio chatted, jogged, sloshed & even ran.... all the way for me to finish in 2 hours 36 minutes.

I was pleased with the time considering the conditions : rain (which I'd much prefer to the heat), running in soaked clothing, 2 toilet stops(!) AND those hills which, as has happened to Mr Rudd under different circumstance, I'd completely forgotten about! Anyhow, as is popular to do so now, any discomfort I felt can all be blamed on 'global warming'!
Up early 4:30a.m.; left Mittagong at 5:30a.m. & had a quick but wet drive to Georges Hall as I think the area is called where the races were run. Time to do a 3km warm-up, collect bib & we were off. I won a prize in the lucky draw - a fold-up canvas chair, with one drink holder. With no competition for an age category win, I got that too!
Time = 2hours 36 minutes.
Avg. HR = 82% (121); Max HR = 92% (137).
Avg. Pace = 7:20

A red letter day.....heyday!

Thursday, August 16, 2007

Treadmill again for.......

Warm-up 2km.
A few drills & strides...(on the large class floor.)
3km with heart rate @ 120bpm (81% of max.)
Warm-down 2km.

All went according to plan. Wore #3 Frees.

Wednesday, August 15, 2007

Good Old Reliable Nathan....!

That song has been going round & round in my head since I listened to "Guys & Dolls", the Original Broadway Musical, one & a half times while slogging out 14km, non-stop, on the treadmill this morning. That has to be some sort of record for any old doll!! I just wish that song would go away or, at least, one of the others take its place!

Program : 14km (or more if you feel like it)...I didn't feel like it!

Heart Rate 75-80% of Max.
It was raining, so a good excuse to train indoors & try out the new Asics DS Trainer....all white & yellow & I wasn't going to get them dirty! A lighter shoe than the previous DS Trainer I felt.

Tuesday, August 14, 2007

Short Run....

Extremely cold day : top of 8 degrees C.

A short & easy run....7km with heart rate @ 70 - 75% of Max.

Monday, August 13, 2007

The Morning After......

The City to Surf : still a bit stiff in the legs this morning, so I went across to Ironmines Oval & ran, very slowly, on the grass for 5km to loosen up the muscles...which it did!

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

Treadmill Track Session.....

The gym was a good place to be away from today's strong wind.

Program: 2km slow warm-up & strides.
Set treadmill on 9kph.
3km with heart rate at 120bpm....stop if over 130!
2km warm-down.

3km @ 120bpm : after 1km HR was 115. Treadmill up to 9.5kph. Last 2km (of 3) at this speed, heart rate remained between 120 & 124. Total distance = 7km.

No problemo!

Wednesday, August 08, 2007

Medium Long Run.....

A gusty wind blowing this morning sending swirls of red dust across Diamond Fields Road.

Program : 14km or longer.

A stop half way for some stretching & another on the way back to say 'Hello' to some fine looking horse friends who always trot down to the fence when I go by & if I stand very quietly beside them, one of them reaches his head out until his warm velvety muzzle rubs against my arm & cheek...wonderful feeling!
17km. Avg. heart rate = 98bpm.
Time = 2hrs:25. Windy with swirls of red dust blowing across Diamond Fields Road. How does that red dust get through shoes & socks leaving feet covered in it?

Tuesday, August 07, 2007

Short Recovery Run....

A super almost Spring morning.. .... warms the cockles of one's heart to be alive & running today!

Program : Easy 7 or 8 km run.

No effort needed to do 8km in such perfectly lovely conditions! Low heart rate Avg. 98 bpm for 4km out from the car in 35:39; picked up the pace a bit for the return 4km, HR Avg. 102 bpm in 33:29. Walked any time heart rate got above 102bpm....which was often!

A thoroughly refreshing start to a week leading into the City to Surf!

Monday, August 06, 2007

An All Day Affair.....

The longest run in a long while. I didn't write my blog last night: there would have been too many typo errors for Ewen to pick up on! There's probably still some...oh well!

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

Track on the Treadmill....

Program : 2km warm-up.
Stretches, drills, strides.
3km with heart rate between 130 -140.....ease off at 138.
2km warm-down.

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

Rest or Easy Run...+ Drills & Strides

An easy run 7.8km....no drills or strides!

Wednesday, August 01, 2007

Medium Long Run

Program : 15km low heart rate run....pick up the pace in the last 5km.

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.