Tuesday, December 30, 2008

Last run for 2008!

As I'm taking a rest day tomorrow, today was my last run for the year 2008!

Program : Hill Repeats.
3km warm-up.
2 x 60 seconds uphill.

3 x 40 seconds uphill.
Recovery jog down between each.

3km warm-down.

Of course I got the numbers wrong as usual & did 3 x 60 seconds instead of two!

Results : MHR for hill repeats = (131)87%; (131)88%; (133)89%; (132)88%; (128)88%; ( 125)83%.

2008 has been a very good year for still being alive, running & healthy at 79! It also marks the year I ceased, for personal reasons, to be a member of Cool Running, but hopefully I did not lose the friendships I cherish.

Starting the year with the Canberra Marathon in April; Sydney Morning Herald Half Marathon in May; Sri Chinmoy 16km in June (that was a funny one!); the Gold Coast Half Marathon in July; ACT Masters Half Marathon in August; Blackmore's Half Marathon in September and Samsung Melbourne Half Marathon in October. Through minor illnesses I missed 3 that I had planned running again i.e. City to Surf, Central Coast Half Marathon & Fishers Ghost 10km.

I hope to be in fine fettle for all of these runs in 2009 & also run more of the Sri Chinmoy Races, Sydney Series. "Que Sera Sera".

Sunday, December 28, 2008

Put on Your Sunday Skirt & Run!

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

Track at Chev...

You'd think counting to 12 wouldn't be too much of a problem even for someone whose memory mightn't be as good as it used be once upon a time! But there you go, I made the mistake of doing only 10 laps instead of 12.

Program : 2km warm-up. Stretches, strides, drills.
12 laps lane 7 (400m), heart rate 'sitting on' 85%. First 2 laps to raise heart rate to 85%. Time each 2 laps.

Results : 2km warm-up in 13 minutes. Drills etc. on the track.
Each 2 Lap splits = 5:49; 5:49; 6:01; 6:11; 6:16.

....there it is, 10 laps....and I could have sworn I did 12! Anyhow it was bloody hot & I was absolutely exhausted. Next week it might be good idea to start a hard session well before mid-day which I did today.

Distance = 6km

Thursday, December 25, 2008

Christmas Day.....

A very happy Christmas to all fellow bloggers & friends who still stop by to read what little I have to write about!

Wednesday, December 24, 2008

Christmas Eve Run....

I decided to do tomorrow's run today. It being the longer run of the two, I didn't want to miss out in case I don't find time to get out tomorrow...Christmas Day.

Program : 10km @ AHR 75%.

I chose Diamond Fields Road again. The morning was amazingly cool & overcast with a very slight drizzle of rain. Tonight, Mittagong is entirely enveloped in heavy mist, making visibility difficult even to the other side of the street! This is so unlike Christmas weather, but I'll take it any day ahead of some of the hot ones in previous years.
Results : 10km with AHR 70%; MHR = 85%.

Tuesday, December 23, 2008

Two Days to Christmas...

Yesterday, I did an easy 6km jog/walk instead of a complete rest day as per the program. The morning was too good to miss by being inside.

Today's Program : 7km @ AHR 85%...Hard!

There was a thunder storm as I was ready to leave this morning so instead I drove to the gym in Mittagong.....where they don't/won't use the air conditioning!

I managed 5km before the sweltering heat started to make me feel sick & dizzy. I stopped at 5km rather than risk falling off!

5km @ AHR 76% (first 2km was a warm-up); MHR = 86%.

11km Monday/Tuesday combined.

Sunday, December 21, 2008

Skirts Do It!

On Range Road this morning at 8:30a.m. you could easily see forever & not having run there for a while, I'd almost forgotten how beautiful the views are in every direction.....ranges & valleys as far as the eye can see!

Program : 14km @ AHR 79%.....medium aerobic running....negative split

Results : 7km out in 55:14; 7km return in 54:30

The battery in the heart rate monitor strap gave up on the way back to the car, so I continued to run by perceived effort hoping for the negative split which I just managed! I'd almost forgotten how hilly that road is...a real killer on the legs & lungs!

This week was a far better week than any other since Melbourne. Except for Thursday's 6km which I missed, I finally made it through the entire week! Could it be that this skirt which I wore - one of five I have ready for the 2009 season! - gave me the 'lift' I needed? It certainly gave me a blast of horns from a car coming from behind me...but none from the front!! (Skirt photo taken from website!)

Total 53.6km

Saturday, December 20, 2008

An Easy Day

Program : 6km @ 75% of MHR ....Recovery Run.

Today was surprisingly cool for this time of year..I like that! Good run.

6km @ AHR 74%; MHR @ 83%.

Friday, December 19, 2008

A Medium Aerobic Run

Program : 12km with AHR 79%.

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

A Track Session....

Instead of going to Chev College to use their track, I went to Renwick soccer field again.

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!

2km warm-up
8 x 100m. MHR = 84%.
Distance = 3.6km

Tuesday, December 16, 2008

Round & Round....

Program : 6km Recovery Run @ 75%.

I decided to take Scott's advice & try barefoot on the grass in Renwick socceer field...works for Ewen, can work for me! But how boring was it even for just 6km!

Distance = 6km.

AHR = 73%; MHR = 84%.

No hip pain. I found a few exercises/movements for hips on YouTube & will continue with these each day.

Monday, December 15, 2008

A Third Attempt......

...to get through a full week! I ran on 3 days only last week, so here we go again!

Program : 12 km @ AHR 75%...Lower Aerobic.

Results : 11km.

This was OK, but heart rate monitor strap wasn't positioned properly, so the readings for AHR & MHR are incorrect. Excellent conditions for running : cool, breezy & a soft surface after rain on Diamond Fields Road. Right hip started to niggle on the return section.....No! Go Away!

Wednesday, December 10, 2008

At the soccer field......

Program : 1/2 to 3/4 hour including some strides etc.

I did this morning's session on the grass in the soccerfield. OK, but hip still 'playing up' even on soft grass. I don't feel that this training had much quality to it or that I gained much from it. Anyhow, for what it's worth...

30 minutes including a 1.5km warm-up, some walking drills & strides along the short sides of the field.

Distance = 3km.

AHR = 68%; MHR = 80%

Tuesday, December 09, 2008

Just OK.....

Program : 1 to 1.5 hours lower aerobic running.

Results :
Time on feet = 63 minutes
Distance = 8km

I forgot the heart rate monitor strap so I ran by effort instead. I was going really well until my right hip began to give me grief on the way back & I had to walk all of the last kilometer. A real pain this is & just when I've invested in a wardrobe of running skirts for the 2009 scene!!

Monday, December 08, 2008

Making Another Comeback...

Program : 3/4 to 1 hour lower aerobic run (115-123bpm).

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

Just Lazing Around......

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

Walking With the Dogs.....

Today was to have been 30 minutes easy running, but with hip bursitis worrying me, I decided to walk the dogs instead.

Walking Time = 30 minutes

Thursday, December 04, 2008

A Longer Lower Aerobic Run...

I had planned an easy run for 1 to 1.5 hours. However, I settled for the shortest time because I had a really sore right hip, as a result I think of yesterday's hill running. The morning was perfect again : total cloud cover with rain close & a cool breeze. I woud have liked to have run for a longer time, but it would not have been a wise decision. I may have to take a rest day tomorrow.

I had a chat with this new mum & her beautiful baby while Dad stood guard over his family!

Time = 1 hour.

Distance = 7.5km

AHR = 69%; MHR = 85%.

Wednesday, December 03, 2008

Making Hay While the Sun Shines....

Today was a recovery run - 1/2 to 3/4 hour -with some easy fartlek : jogging, walking, some strides, short sprints & hill running.
This was OK , but a hot & windy morning on Diamond Fields Road where I took this photo of a farmer at work.
Time = 48 minutes.
AHR = 73%; MHR = 90%.
Distance = 5km.

Tuesday, December 02, 2008

Another Good Day!

It would be dfficult NOT to enjoy running today : beautiful mid-morning, warm 23 degrees, cool breeze & shady lanes to run along. I took walk breaks when needed to keep HR within lower aerobic range....115 - 123bpm.

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

The first day of Summer & a run along Buckmans Lane.....

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.