About Me

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Mittagong, NSW, Australia
I've been a keen runner for more than 40 years; member of ACT Veterans Club. Ran my first marathon (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, until we moved to the Southern Highlands in 1995....

Monday, December 31, 2007

Last Run for 2007!

SMS from Ewen to cut today's run from 10km to 8km...or shorter!

Program : 8km 'lower aerobic' run.... AHR 107.

This worked better than yesterday's run....thank goodness or I'd have been seriously worried! A few walk breaks included.

8km on Diamond Fields Road : 4k out with AHR of 97 (65%). 4k back AHR 105 (70%).

Later in the day Jim & I met Ewen (returning from Sydney to Canberra) in Mittagong for lunch at "Gilberts"....a very pleasant closure to 2007!

Distance for today = only 8km!

Sunday, December 30, 2007

Sunday's 'Longish' Run.....

In spite of having started out at 7:45 this morning to avoid the heat - almost 2 hours earlier than is usual - I had the worst second half of a long run in a long time & finished feeling like I'd run two marathons...one after the other!

Program : 16km (that's all!) averaging heart rate 114 (77%).

I used the same course as last Sunday....shady, taps for water. Out for 8km was OK but coming back my hips & legs ached like you wouldn't believe....even I couldn't believe it! Once home, I fell in & out of the shower, crashed onto the bed & slept for two hours!

8km out in 1:03. AHR = 106.
1km splits = 7:40; 8:28; 8:01; 8:34; 7:31; 7:11; 8:01; 8:15
8km back in 1:06. AHR = 110.
Splits = 7:18; 8:41; 9:06; 7:44; 7:29; 8:15; 7:55; 9:42
Total of 16km in 2:09 (4 minutes slower than last Sunday)...AHR 108.

Week's Total = 57km

Friday, December 28, 2007

Chev Track....

......much better than I expected!

Program : 1.5km warm-up.

20 laps (Lane 8) with AHR 120 (80%). Time each 4 laps.

Surprised to find this session wasn't as difficult as I was expecting it to be.... in fact, 2nd fastest time for this particular track session & average heart rate right where it should be. The section of grass that's kept cut on lane 8 is becoming more difficult to see & I wandered off course in the first lap. Luckily I had a pocket full of white tissues with me &, without stopping on the next lap, I dropped them at various danger points & didn't go astray again!

Each 4 laps = 12:07; 12:20; 12:26; 12:34; 12:39

AHR = 120. MHR = 125. Time = 1:02:08. Distance = 8.4km. Warm-up 1.6km, warm-down walk 1km.

Distance for today = 11km

Thursday, December 27, 2007

'Lower Aerobic' Run....

......Program : 10 - 12km with heart rate averaging 112 (75%).

Tired legs after yesterday's 'upper aerobic' run even though this morning was cool & a very light rain to start with.

Ran a slow 12km with heart rate averaging only 106 (70%). Oh well! Some days are like that but it doesn't look good for track tomorrow!

Wednesday, December 26, 2007

Upper Aerobic 3k on Boxing Day.

Program : 7km.

1st 4km as warm-up.
2nd 3km 'upper aeropbic' AHR 127.

I used the same section of Old South Road along the Mittagong airstrip.
3km 'upper aerobic' in 21:00. AHR = 127.
MHR = 132.
Splits = 6:49; 6:56; 7:12. Avg. Pace = 6:58

A pleasantly warm mid-morning run...3km not getting any easier! 1km walk warm-down to the car.

Total Distance = 8km

Tuesday, December 25, 2007

Monday, December 24, 2007

Week 8 of 23...to Canberra Marathon.

......definitely how this morning's run felt, only a ball & chain on both feet!

Program ; 9 - 10km with AHR 107 (72%).

10km with AHR 97 (65%)!!

Nothing in the legs at all this morning..tired & slow dragging those balls & chains! I walked the last 1km uphill to the car.

Definitely no running tomorrow...Christmas Day!

Sunday, December 23, 2007

Sunday Run...

Program : 14 - 16km 'lower aerobic' run AHR 114.

A perfect morning for running : cool @ 20 degrees, a very slight breeze & a mixture of sun, cloud & shade from trees along Diamond Fields Road.

16km with AHR 112. Time 2:05

8km from car to the end of the road in 1:02.
8km back to the car in 1:03.

Week Total = 56km

Friday, December 21, 2007

Chev Track.......

It was 30 degrees on the track this morning so I found the last of this session very tough!

Program : 1.5km warm-up.
20 laps, lane 8, AHR 120.

Warm-up 1.5km....OK!

20 laps of lane 8, timing each 4 laps: 12:02; 12:29; 12:51; 13:28; 13:56
AHR = 121; MHR = 125
Time = 1:04. Distance = 8.44km
1km walk warm-down.

The last 4 laps were a real struggle in the heat, especially while keeping heart rate from soaring upwards.

Total Distance = 11km

Thursday, December 20, 2007

Another Lower Aerobic Run....

Program: 8 - 10km 'lower aerobic' AHR 112 (75%).

A very cool, misty morning......simply the best!

10km with AHR 105. MHR 119
1st 5km in 43:31; 2nd 5km in 39:55....That's OK!

Tuesday, December 18, 2007

"Upper Aerobic" 3km..or maybe 4?

Program : 7km.
First 4km warm-up.
Next 3km 'upper aerobic' AHR 127 (86%).

But what happened : I had run, at a guess, about 1km into the fast 3km & realized I hadn't turned the monitor on! No turning back, so I clicked it on & started the 3km from that point...which really makes a fast4km approx......& resulted in my having to do the last 1km up the hill I had planned to avoid.
Ewen politely called it "a senior's moment"...I called it something else & not politely!

Warm-up 4km (+1 extra fast!)

3km with AHR 124; MHR 133.
Time = 20:20 (37 seconds slower than last Tuesday)!
Splits = 6:48; 6:29; 7:08
Warm-down 1km

Yesterday, Monday : 9 - 10km "lower aerobic" with AHR 107.
This went well...AHR 106 for 10km

Monday, December 17, 2007

Forget About this morning's Run.....

Look at what came in the mail :

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Some weeks back, CR 'Digger' said he was sending me a "Finisher's" towel for the Melbourne Marathon....there were none left when I finished!

In today's mail, with the towel, he also sent me a "Team Digger T-Shirt", a DVD of the Marathon and...WAIT FOR IT!

To crown it all, literally.......a new Cool Running cap on which he had asked Robert DeCastella to write a message & autograph it personally for me!! Added to that, my name & the Australian flag had been embroidered on the sides & back! I can't think that I will ever own a more cherished and precious piece of memorabilia.

The message says: "Go Norma - Luckylegs - May they never fail you!"

After his autograph, Deek has signed off with the time for his marathon PB 2:07:51.....what a nice touch that is!

And I have 'Digger' and 'Deek' to thank for the lot!

What more can I say...I'm speechless!

Sunday, December 16, 2007

Sunday 'Long' Run.....Lower Aerobic.

Program : 10 -12km with AHR 114 (77%).
It was such a beautifully cool with misty rain morning, that an extra couple of kms felt right.
14km total. AHR 104 (problem here with Garmin low AHR? Will use Polar for HR tomorrow & Garmin for distance).
7km out in 59:14. AHR 103(?).
7km back in 58:29. AHR 108(?).
This Week's Total Distance = 54.5km.
I'm wondering if 4 fairly long stops (2 on the way out & the same coming back) to talk to drivers from the nearby properties who had pulled up to ask how I'm going, what have I been up to, what's next, etc. etc.... has anything to do with heart rate. I know I found it difficult to start up again after each chat. I don't mind though, they're such extremely nice people & I appreciate their interest ...& surprise!

Friday, December 14, 2007

On Track.....

Program : Chev Track.

1.5km warm-up.
20 laps with AHR 120 (81%)....time each 4 laps.
Warm-down as you feel.

It is 1 month since I last did this exact session - 20 laps of lane 8 (414m). The times then for each 4 laps were: 12:09; 12:38; 13:07; 13:47; 14:13

Today : 12:07; 12:00; 12:05; 12:14; 12:34 ...which leads me to believe that Hadd & Ewen are working for me too, not only for Ewen!

Distance (with warm-up & warm-down) = 11.5km.
AHR = 121

I felt pretty good when I compared these results!

Thursday, December 13, 2007

'Lower Aerobic' Run.....

....a very light rain falling, but I didn't feel like running on muddy tracks or hills of any sort so off to the gym! Besides, I want to wear in new Asics 2120 (bought at Melbourne Marathon Expo) to wear for Canberra Marathon without getting them dirty...yet!

Program : 8 - 10km averaging heart rate 112 (75%).

10km on treadmill (no incline) set for 8.2kph kept heart rate around 112 (75%), 76 minutes.

76 minutes gave me time to listen to "Paint Your Wagon" almost twice through...providing some rollicking songs to run with. Also, to pass the time I took the opportunity of counting, a couple of times for one minute, how often my right foot landed....85 times mostly....I think I've read somewhere that's what's recommended, 85 - 90. Anyhow, it gave me something to think about!

Tuesday, December 11, 2007

The Best So Far....3km

....on the flattest section of road I could find for today's training.

Program : 7km. First 4km warm-up. 3km 'upper aerobic' averaging HR 127 (85%).

At 4km I was stopped by a lost driver & took about 5 minutes to redirect her towards Bowral instead of Sydney towards which she was unknowingly heading! I ran another 1km to get heart rate back to where it was, so 5km warm-up.

3km in 19:43 with AHR 127 (85%); MHR 131 (88%).

Splits 6:35; 6:31; 6:35

Warm-down 1km back to the car.

Total = 9km & best 3km so far for this every Tuesday session!

Monday, December 10, 2007

Week 5 of 23...to Canberra Marathon.

........what a difference a cool change & no sun makes!

Program : 8 - 10km with AHR of 107 (72%).

10km with AHR 107 (72%).

1st 5k of 10 in 40:53 AHR 105.
Splits = 7:40, 8:34, 8:12, 8:40, 7:73.

2nd 5k of 10 in 39:27 AHR 106 (71%).
Splits = 7:40, 7:25; 7:53; 7:33; 8:50.

Negative split 1.31 minutes!

Sunday, December 09, 2007

Sunday 'Long' Run...

Today's run finished here ....as far as is allowed along Diamond Fields Road.

Program : 8 - 10km 'lower aerobic' with AHR 114.

I chose this course today because it was a hot morning & there's plenty of shade & a few taps to get water from.

Total of 13km with AHR of 105 (?)

6.8km out in 53 minutes; 6.8km back in 56 minutes.

Week Total = 34km

Back to 'normal' training this week!

Friday, December 07, 2007

Chev Track...

Still in recovery mode....

Program : 1.5km warm-up.

12 laps @ 120 (81%). Time each 4 laps.

1.5km warm-down.

1.5km warm-up in 12 minutes; 1.5km warm-down in 14 minutes.

12 laps in lane 8 (1.6km each lap) in 48:42 ...AHR = 118, MHR = 123.

Each 4 laps : 11:53 AHR = 114; 11:58 AHR = 119; 12:25 AHR = 120; 12:29 AHR = 120

Total Distance = 10km.

Very hot & humid & happy to finish with 12 laps instead of the usual 20! Storm gathering & broke with much thunder & lightning around 2:30p.m.

Thursday, December 06, 2007

8km Recovery Week.....

Program : 6 - 8km 'lower aerobic' with AHR 112 (75%).

4km out in 34:13 with AHR of 113 (76%).

4km back 34:13 with AHR of 108 (73%).

Total distance = 8km, AHR 110 (74%). Hot & humid. Storm clouds gathering.

Tuesday, December 04, 2007

Week 5 of 23....to Canberra Marathon.

Program : Monday.....Rest. Done!

Today: If feeling OK, 20 minutes easy lower aerobic running on grass.

I was feeling OK, so I did 21 minutes easy lower aerobic jogging on grass in Ironmines Oval where it was awfully hot & humid.

Distance = 2.5km. AHR = 108 (73%).

Monday, December 03, 2007

Central Coast Half Marathon

The plan was to finish somewhere between 2:30 & 2:45. I finished in 2:36.....OK time, when running distances at the moment are 10 - 12km & high humidity on the day.

I drove to Sydney on Saturday afternoon, stayed the night with friends & was picked up by Superflake at 4:40 Sunday morning for the drive to The Entrance.

In any field of runners I'm bound to be at the very tail end, but in such a small field I was most definitely at the very tail end! The 'sweeper' (I didn't know there was one for this race) thought he was running with the last runner, until someone got a message to him that there was someone else behind him! And so, I had Steve, the sweeper, run with me for the last 4kms until we came to Eagle & Gnome waiting to join in with about 2km to go. At about 50m to the finish line, a number of Cool Runners had gathered & gave me the cheer I needed to 'kick up my heels' & finish.

A very scenic course following the water, shady in most parts, mostly flat & an event I hope to be back for next year. Volunteers were wonderful & were still there at every water station until I finished....doesn't always happen this way! I thank them sincerely for their time & care.

The only hiccup on the drive back to Sydney was having to ask Superflake to pull over from the middle of a freeway because I was car sick & about to throw up all over the interior of his lovely car! Rather than have this happen, he found a spot to stop & after a couple of breaths of 'fresh' air, we were on our way again without further mishap! I'd forgotten my cap & might have had a 'touch of the sun' after the run.

I stayed an extra night in Sydney rather than drive back to Mittagong feeling tired & a bit"off". Home today, Monday.

Half Marathon Time = 2 hours 36 minutes with AHR of 127 (85%).
1hr:17 to the turn around; 1hr:19 return.

Week Total = 60km