Recovery jog down between each.
Tuesday, December 30, 2008
Recovery jog down between each.
Sunday, December 28, 2008
Each of my 5 skirts gets a turn to show off on consecutive Sundays. This morning it was the turn for this Navy/Bluebell little number to take to the streets! Range Road actually.
Program : 12km @ AHR 79% (medium aerobic). Negative split if feeling OK.
It was a super morning to start with but became hotter on the return section. I can blame that for missing the negative split by 1 minute.
6km out in 51 minutes. AHR = 72%.
6km return in 52 minutes. AHR = 75%.
I don't know why I was so tired after such an easy run but I was, so after showering I slept for an hour...or more!
I think I'm getting a new program for the start of 2009....I must ask Ewen to keep in mind that I'll be doing the Canberra 50km in 2010, by which time I will have reached the age of 80 years & 7 months! Good God!!
Friday, December 26, 2008
Thursday, December 25, 2008
Wednesday, December 24, 2008
Tuesday, December 23, 2008
Sunday, December 21, 2008
Saturday, December 20, 2008
Friday, December 19, 2008
Having not run at all yesterday - too many chores waiting to be done - it was a superb morning /mid-day to be out running today.
Results : 12km with AHR 73%; MHR = 84%.
Felt good, but a little tired for the last 2km. Some form & fitness to regain before tackling any events in 2009!
Wednesday, December 17, 2008
Program : 2km warm-up, stretches, light drills.
16 x 100m strides. Max heart rate on strides not over 86%. 100m jog recoveries between each.
Warm-up etc. OK, but I finished after 8 x 100m. The remaining 8 would not have been run well...so better not run at all!
8 x 100m. MHR = 84%.
Distance = 3.6km
Tuesday, December 16, 2008
Monday, December 15, 2008
Wednesday, December 10, 2008
Tuesday, December 09, 2008
Monday, December 08, 2008
Results : I did 50 minutes jog/walk. Distance = 5.6km. AHR = 55%; MHR = 77%
Hip bursitis still worrying me and, as a result, I walked most of the 50 minutes. I didn't get far, but better than nothing at all as it has been for the past 3 days. So if I take it easy, I might get through this week's program.
A very warm & overcast morning with storms forecast for this afternoon.
Sunday, December 07, 2008
No running at all this weekend. Apart from some hip bursitis which seems to be OK now, I just haven't felt what is called "well" for a while. However, I'll get myself out again tomorrow & see how things go. Never say die!
In the meantime, I'll just walk the doggies this afternoon.. It's a much cooler day than yesterday so we should all enjoy the fresher air. I also have a bag of stale bread which I must take to 2 of my favourite cows who know me so well now that they trot over to the fence as soon as the car pulls up.
Friday, December 05, 2008
Thursday, December 04, 2008
Wednesday, December 03, 2008
Tuesday, December 02, 2008
Program : 1 to 1.5 hours Lower Aerobic... 75-80%
Time = I ran for 1 hour 25 minutes with AHR 78%; MHR 84%. Distance = 10km.
Monday, December 01, 2008
3/4 to 1 hour.
One hour at lower aerobic heart rate 75 - 80% of MHR. Slowed right down to a walk when HR went 'over the top' to a maximun of 88% on the hills.
A lovely morning, but a not so lovely afternoon now as another storm approaches.
Time = 1 hour.
Distance = 7km.
Friday, November 28, 2008
Not quite December yet, but today is the first day I've 'run ' since the beginning of November, so I'm quite happy to say 'goodbye' to this month, having had the most painful infection that I could ever have imagined in both eyes. During this time I spent 5 days in hospital ....screaming, crying & kicking (almost) from pain in my eyes & pounding headaches. Viral Conjunctivitis of the worst kind..say no more!
Anyhow, I was forced out of the lethargy that was fast becoming a daily routine, by the horrendous pictures of the terrorist attack in Mumbai.....lives suddenly & tragically ended; others, never to be the same again. It shocked me out of my little world of discomfort that I thought couldn't get much worse & so I went running this morning instead of waiting until Monday as I'd intended. Time is of the essence for everyone.
My run was a very easy, lower aerobic 50 minutes (AHR 75%) along Diamond Fields Road where all was quiet, the countryside green from recent rains...nothing to disturb the beauty & solitude of this lovely part of Mittagong and, even though the pictures of the terrorist attack were constantly before me, I completely loved being out & feeling my legs moving again, albeit ever so slowly!
Saturday, November 08, 2008
Friday, November 07, 2008
Thursday, November 06, 2008
He saw me immediately &, both he & his optometrist, said they'd never seen eyes that looked so terribly sore! Anyhow now I know for sure - I'm not going blind! - but have a really severe viral conjunctivitis! Now I have 2 different drops to use 3 x daily & see him again in 2 weeks or earlier if things worsen.
So....Fishers Ghost run on Sunday is a no-no, unless I disobey orders & a miracle occurs & I can see where I'm going!
Maybe, as Superflake suggested, I could think about the Central Half Marathon, December 7th....thanks for the reminder SF!
Wednesday, November 05, 2008
Monday, November 03, 2008
Luckily, it's a 'rest' day, but at the moment I can't see myself getting out tomorrow. Fishers Ghost on Sunday - hopefully OK to still run the 5km.
Anyhow, I feel safe here in Blog Land...thank God for it & its wonderful fellow bloggers! Being slack with commenting on blogs these days - but still an avid reader - makes me appreciate all the more the thoughtfulness of fellow bloggers. Thank you!
And now, back on the bed...if only I could 'throw up' & get rid of the thing. The stomach cramps are killing me!
Sunday, November 02, 2008
12km today @ AHR 76%....medium aerobic. Try for negative split.
Got the negative split by 2 minutes!
6km in 45 minutes; 6km in 43 minutes.
AHR 76%; MHR 86%
I ran on Range Road. The morning was absolute heaven for running : overcast & quite cool. I felt good for the entire run even though I had to raise the pace for the return 6km.
A rest day tomorrow....even more heavenly!
Saturday, November 01, 2008
6km @ 75% of AHR.
6km in 46 minutes, AHR = 74%; MHR = 84% (I didn't slow down on the hills!).
Before today's run I had a great time driving & walking around the Renwick paddocks with the Vet & his wife who run cattle on this property. I was about to start my run as they pulled up & asked if I'd like to come with them. Of course I jumped at the opportunity & into the truck.
These are the paddocks where I take my dogs for their daily walk & for the last couple of weeks I've seen new calves have been born & I've been wanting to get up close & here was my chance while the vet checked that all was going well. One tiny little calf had just been born ...they could tell from the water still dripping from its navel! Nevertheless, his mum had it on its feet for a feed & by the time we left, she'd marched the little thing up the hill to the rest of the herd, who are so tame they can be fed by hand. I fed a full loaf of fresh bread to one of the mums & it was gone in seconds!
The Vet's wife is priceless! She knows every cow individually & has given each a name! "Dolly" is her favourite, but I could tell she knows & loves them all & they her. As I patted one of the mums, who hadn't yet been named, she came out with a loud "MOO", & so from that moment she was immediately named 'Moo'! Now, she's my special cow!
Not world shattering news this, but for me they were some of those lovely moments that not too often come our way.
Friday, October 31, 2008
A hot & windy morning & not at all pleasant on the track at Chev College.
Nevertheless, the show must go on!
2km warm-up; stretches, light drills & strides....all done!
Then 12 laps (400m lane), sitting on 85%. First 2 laps gradually raise HR, then 'sit on 85%'. Time each 2 laps.
Laps (about 5km) = 5:15; 5:29; 5:23; 5:29; 5:23; 5:54.
AHR = 86%; MHR =91%.
I needed to slow down after the first few laps as my heart rate was increasing alarmingly with the heat & wind.
I stretched out on the grass in the shade after finishing, got my HR down, did a few stretches & Pilates movements.
It certainly was very hard work for me anyhow, but there was satisfaction in knowing that a tough session had turned out well & Ewen was pleased with my effort, and that's very important!
Distance = 7km
Thursday, October 30, 2008
Lower Aerobic 10km @ AHR 75%.
This was OK, I suppose, but it was terribly hot in the gym with the air-conditioning off. I had sweat dripping everywhere by the finish. Showered & did the horrid supermarket shopping!
Distance = 10km
AHR = 72%
MHR = 86%......stepped up the pace to finish off quickly!
Track tomorrow. I hope it's a fine morning & the grass not too wet.
Wednesday, October 29, 2008
Nothing in it relevant to running except to me! A comment by "Linda" (Frances McDormond) a gym instructor with a life plan for cosmetic surgery, when she says: "I've gone just as far as I can go with this body."
I know the feeling & don't we all!!
Tuesday, October 28, 2008
Sunday, October 26, 2008
A few pics from the top of Range Road...
Medium Aerobic Run (79%), 14km. Run a negative split.
For the first time in a long while I decided to run out/back along Range Road, and I was glad I did. The views from the top are wonderful & overlook all the surrounding countryside. I parked the car near a gate outside one of the properties to look as if it belonged there should someone decided to break in!
Lots of cloud cover on the run out, but hot sun on the return. Nevertheless, it was my best run (going by how I felt) for this week which hasn't been too bright! Forgot to wear a cap & was sunburned in spite of wearing sunscreen.
7km out in 54 minutes. AHR 66%; MHR 79%
7km return in 51 min utes. AHR 78%; MHR 86%
Negative split? YES SIR!
Saturday, October 25, 2008
Thursday, October 23, 2008
Wednesday, October 22, 2008
Tuesday, October 21, 2008
Nil running until today! That's a full week & probably the longest break ever..... just took the doggies for their long walk each afternoon.
Today : an easy 6km lower aerobic run. Felt really rested; a cool/cold morning...perfect for a comeback.
AHR = 64%; MHR = 85%.
I'm thinking of Fishers Ghost run on November 9, but might cut back this year from the 10km to 5km...thinking! I might even wear the running skirt I've ordered from the States....another thought!
Tuesday, October 14, 2008
Why Me? Unwanted & unexpected near-death experiences follow me to every race! It's true!
This time, having finished the Melbourne Half Marathon (more of that later), showered & with an hour or so before leaving the apartment, I sood in front of the bathroom mirror (but not for too long!), when I heard a roaring, rushing sound of wind and/or fire in the apartment; ran out into the main room, nothing to be seen but still a thundering roar surrounding me. Terrified at what I thought might be happening (the place on fire?), I ran back to the bathroom & then hurtling down right beside me came the cover of the man-hole, missing my head by inches & cracking the floor tiles!!
I flew to the phone & screamed for help with what breath I had left! The 'Duty Manager' duly arrived & said "Oh dear! How awful! So sorry!", picked up the slab & staggered out with it. Later, after Jim phoned through a complaint from Sydney that no one had checked to see if I had died from a heart attack, Duty Manager arrived with apologies & a bottle of red wine as compensation, adding that a report would be sent to Mantra Head Office. I'll follow that up for sure!
The roaring, rushing sound I'd heard had been a huge blast of wind travelling up through vents to the 8th floor & exiting into my bathroom by blowing the man-hole out! When I thought about it later, I'd had a lucky escape.
Now I know how Chicken Little felt when the sky fell down!
The Half Marathon ...... I had another "goof" one! Everything, simply everything, worked out brilliantly...if that can still be said at 79! After a slow walk to the starting mats & as soon as the crowd spread out, I was once more on a mission.....to run under 2.5 hours!
I thought the course & weather were great. Cloud cover the entire time, the course flat & scenic, an abundance of water, sports drinks, great volunteers & enthusiastic crowds along the course.
I started out very slowly......in retrospect, I think too slowly because I felt very comfortable from the start running around 6:30 to 6:45 pace, but stayed with 7mpk as planned for the first half. Always a conundrum, but better to play it safe & have plenty left towards the finish...and I did!
I made it to the finish in 2:29:51....still feeling great.....which is why I think I could have gone out faster, earlier, but who's to know for sure?
First half in 1:19:10; second half in 1:11:37. Very happy!
Thursday, October 09, 2008
Wednesday, October 08, 2008
Monday, October 06, 2008
Saturday, October 04, 2008
Wednesday, October 01, 2008
Tuesday, September 30, 2008
Friday, September 26, 2008
Wednesday, September 24, 2008
16 x 30 seconds strides. ABA Format ( Sart at A, run hard 30 seconds, stand 30 seconds (B), run hard 30 seconds back to start at (A). Repeat until 16 strides completed!
This felt OK, so I presume I've recovered from Sunday's disaster in time to prepare for Melbourne Half Marathon, 12th October.
Tuesday, September 23, 2008
Monday, September 22, 2008
Friday, September 19, 2008
Thursday, September 18, 2008
Wednesday, September 17, 2008
Tuesday, September 16, 2008
Monday, September 15, 2008
Very warm & very windy morning.
Sunday, September 14, 2008
I must get out tomorrow though & see how my knee feels. I'll stop if it gives any trouble after the first kilometre.
Saturday, September 13, 2008
6km @ AHR 75%......Lower Aerobic.
This was OK. No sitting down & crying like yesterday, though I did get a fright when 2 fire engines came roaring up behind me, sirens blaring! Grass in one of the paddocks near the airstrip had caught fire...smoke everywhere. A hot, windy day didn't help....27 degrees according to the Garmin.
Distance = 6km
AHR = 70%; MHR = 77%.
Day 1 of the 'pushups" thread on the Cool Running main message board...done!
Friday, September 12, 2008
Thursday, September 11, 2008
Wednesday, September 10, 2008
Tuesday, September 09, 2008
Monday, September 08, 2008
Sunday, September 07, 2008
....the road back.....
14km @ AHR 79%. Negative split this - easy first half, harder second half.
7km out from Mittagong to Aylmerton...time 59 minutes.
AHR = 71%; MHR = 73%.
7km return...time 54 minutes....negative split = 5 minutes!
AHR = 71%; MHR = 83%.
To hurry things along for the 7km back because I was getting tired - Aylmerton was all uphill - I decided to alternate fast strides with slow jogging from each of the white posts (pic above) along the side of the road! At a guess, they are placed roughly every 100m or so, some longer, some shorter & that's how I got the negative split for sure!
This session finishes Week I, which has the highest mileage (of a 3 week plan) that I repeat over & over!
Distance for the week = 62km
Saturday, September 06, 2008
6km Recovery Run/Jog. AHR 75%....lower aerobic.
A few light warm-up drills before starting & then 3km out along Old South Road & 3km back into a misty headwind. AHR = 71%; MHR = 78%.
Friday, September 05, 2008
Monday, August 25, 2008
Blackmore's Half, September 21.
Melbourne Half, October 12.