- 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.
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.