Thursday, December 31, 2009

First Run for 2010!

Phew!! Made it through to another year!!

.........and began with a reasonably tough 8km Tempo Run! The morning was hot and humid with storm clouds gathering. The aim was to run 8km at 6:29 to 6:32 min/km based on my 10km time of 63:20 at SMC in November, 2009.

The course was hilly but I tried to run at the 'effort' required for the pace if the course was flat; in other words, the average pace was slower than for a flat course. So, here's the results of my first run in 2010 :

2km warm-up in Radio Road.

Drills & strides; a drink of water & off I go...alone, leaving Virtual Partner to sleep off his New Year's Eve hangover!

8km tempo run
Avg. pace 6:39 min/km; Best 4:59min/km ...downhill!
AHR 132 (84%); MHR 142 (90%)
1km splits...... 6:22; 6:34; 6:28; 6:27; 6:38; 7:10; 7:06; 6:30

2km very slow warm-down in Radio Road.

This was a hard session - as it is supposed to be - in uncomfortble conditions. I was well and truly tired by the end of 8km and tempted to skip the warm-down, but I gritted my teeth and did it so as to get off to a good start in 2010!

I finished off the session by putting my head under a cold water tap in the school yard! Oh, what a feeling!

For today, and to begin another year of running and having fun....

Wednesday, December 30, 2009

On Track at Chev.

Lovely day here : warm but with a nice breeze..... and my last day of training for 2009!

At Chev track:
2km warm-up
Drills & strides

10 X 400m repeats with intervals of 100m walk, 200m jog, 100m walk

I had Virtual Partner set to run at 2:17 i.e. 5:43 min/km, based on my 10km time of 63:20. I stayed with him for all except the last couple when I
decided to leave him in the dust! He wasn't smiling as we walked off the track!

2:15....Avg/Max HR 78/86%

I felt OK with these times & finished feeling that I could have done a few more repeats if I'd had to! Good to get back 'to work' today as I haven't done any training for the last couple of days and should have been doing some cross training.....but I wasn't!

Sunday, December 27, 2009

Sunday Long Run

Medium, rather than long; very slow instead of 'quite quick'! I had 16km to run @ 6:57 to 7:06 per/km, finishing in 1 hour 54 minutes. I did this 3 weeks ago with no trouble. Today, though, I wasn't in the mood and I had too much Xmas pudding and delicious trifle at yesterday's long lunch with friends at Robertson! The morning was cool enough but quite humid after several days of good rain.

So, I did 16km in 2 hours 07 minutes.
Avg. pace 7:58; Best 5:49.
AHR 107 (67%); MHR 127 (80%).

Friday, December 25, 2009

Christmas Day....and a Tempo Run

A very happy Christmas Day to all who stop by here!

Someone I know had a very good start to the often times running buddy, Virtual Partner!

No scowling this morning; instead, a cunning smirk on his face and a triumphant gleam in his eyes as he ran off and finished 500m ahead of me! Oh well, every dog has its day..and this was his.

5km tempo run in 34:55.

Wednesday, December 23, 2009

Track at Chev.

Late start and hot! No whingeing...if I don't get up early, just put up with the heat...that's what I keep telling myself.

2km warm-up
Drills & strides
3 x 1600m @ 5:55 to 5:58 perkm.
Full recoveries between each... i.e. slightly less than running time.

I set Virtual Partner for 5:55 per/km pace and stayed slightly ahead of him during each repeat. This pleased VP no end and today he ran with what he would call a 'smile'!

1st 1600m in 9:29
Avg. pace 5:55
AHR 126 (80%); MHR 134 (85%)....full recovery

2nd 1600m in 9:29
Avg. pace 5:54
AHR 130 (82%); MHR 139 (88%)...full recovery

3rd 1600m in 9:27
Avg. pace 5:54
AHR 135 (85%); MHR 144 (91%)...10 minutes walking.

Pacing pretty good, thanks to VP's company! Before starting I had thought 3 x 1600m wasn't much at all; by the time I'd was quite enough!

Back to the car....and it wouldn't start! Bugger! Bugger! Bugger! I was hot & tired & not smiling; looking more like VP! About 20 minutes wait for the NRMA sitting in the shade of some big pine trees.....good! Flat battery.....bad!

I learned something that I'd never heard before from this mechanic with a nice Scottish accent : never leave your keys in the ignition. I had, because I'd parked beside the oval in the shade close to the track. He said doing so for any length of time could leave something turned on or might not be fully turned off, resulting in a flat battery; I'd never ever heard or thought of that. Lesson learned! Very nice man too!

Distance today 8km

Tuesday, December 22, 2009

SMC Half Marathon, Sunday 20th December.

A bit late with this report, but I was waiting for the results to come up on the website. I now have my official time of 2 hours 24 minutes 53 seconds. From the website.

I left Mittagong just after 5:00 a.m. (up at 4:00a.m!) so as to be at Rosford Reserve, Smithfield in time to do a 2km warm-up, a few light drills & strides before the start at 7:00a.m.

It's a fairly tough course....I thought anyhow! The morning was blessedly cool and I really enjoyed the run; for one thing, the course is very much like what I train on at home : hills, long inclines and a few very welcome downhills. Faultless organization by everyone working to make this possibly the best series of runs over the Summer months and into June of next year.

AHR 82%
5km splits ....36:01 (avg. 7:12p/k); 34:34 (avg. 6:54); 34:25 (avg. 6:53); 32:31 (avg. 6:30) 1.1k in 6:32 (avg. 11.16).

My program was for a long run of 20km so SMC half marathon fitted in nicely. I was able to upgrade from the 10km races I've been doing each month to the half marathon. Probably back to 10km next month, but good to be able to change around so easily.

An extremely loud shout of "Go Luckylegs!" from Cool Runner Thomo at the start got everyone off with a laugh!

Friday, December 18, 2009

It's Cool Again!

And even some lovely light rain. Now, if we can have this again on Sunday....!

Today a Tempo Run....should have been 11km; I did 9km.

2 x 4.5 loop BongBong Road & Mary Street.

1st 4.5k loop in 32:06
AHR 112 (70%); MHR 121 (76%)
Avg. pace 7:09

2nd 4.5km loop in 32:05
AHR 111 (70%); MHR 123 (78%)
Avg. pace 7:06

Tomorrow a day off and then SMC half marathon on Sunday, starting at 7:00 a.m.

Today 10km (incl. 1km warm-up, few drills & strides)

Wednesday, December 16, 2009

Track at Chev...Hot!

I got to Chevalier College track around 11:00a.m and it was HOT! 34 degrees here today & the same for day off! The session was tough and the heat only made it tougher, but we, that is Virtual Partner and I, got through it and did the repeats just about perfectly!

2km warm-up
Drills & strides.

6 x 800m @ 5:52 to 5:49 per/km

I set VP for 5:49 per/km and today I didn't try to race him, but to stay with him but with one foot out front! Today, he was the perfect coach!

Results are:- 6 x 800m with 400m walk/jog/walk intervals between each repeat.

4:39 avg. pace 5:48
4:39 avg. pace 5:48
4:47 avg. pace 5:54
4:38 avg. pace 5:44
4:39 avg. pace 5:48
4:41 avg. pace 5:48

A few stretches in the shade before leaving for home.

Distance today 6.5km

Tuesday, December 15, 2009

Mostly Drills & Hills.....

Today was cross-training so, to start with I did 15 minutes jog warm-up. Followed this with 31 minutes of drills & strides in the soccer field; 8 short hill sprints on a steep grassy slope and finished with 26 minutes light jogging on BongBong & Mary Street loop.

Cool, breezy day & hope for the same tomorrow for a track session.

Distance today. 7km

Monday, December 14, 2009

Sunday's Long Run

It seemed like I'd never get to the finish! I did though, by walking the last two painful kilometres.

20km @ 6:57 to 7:06 per km.

Sounds easy enough and it was for 15km but from then on I just got slower and slower and slower until finally walked the last two kilometres. Not good enough! Took me 2 hours 35 minutes. Just one of those days....moving on!

Time 2 hours 35
AHR 75%; MHR 85%

Friday, December 11, 2009

Tempo Run

Today I had an 8km tempo run on the program, to run at 6:29 to 6:32 pace.

3km warm-up, drills & strides in the soccer field.

Virtual Partner was with me again & I'm enjoying having someone to run with for a change! He was to run @ 6:32 pace to finish in 52:18

Today, I allowed VP to get ahead up to 30m for most of the time so as I would have something left to overtake him towards the finish! I did....just!

I think VP is a good tool for race training in not going out too fast & 'busting your guts' at the finish or half way! Just let him have a small lead but keep within striking distance!

8km in 52:14!
Avg. speed 6:31; Max. speed 5:18
AHR 124 (78%); MHR 136 (86%)
1km splits..... 6:34; 6:41; 6:26; 6:29; 6:32; 6:35; 6:31; 6:22

Distance today 11km

Wednesday, December 09, 2009

Track at Chev.

...this was the first time I've run 1200m repeats.....and it wasn't at all easy! Harder than expected, in fact. Easy enough for the 'spring runner' on the left, but I don't have springs like that to run with! It is, however, very much like the way Virtual Partner runs trying to catch up and pass me; today he lost again; I was well ahead for every interval!

Usual 2km warm-up; drills, strides.
I had 3 minutes walk/jog/walk recovery between repeats.
1km warm-down.

4 x 1200m
(1) 7:06 AHR 80%; MHR 84%. Avg. Pace 5:54
(2) 6:56 AHR 81%; MHR 87%. Avg. Pace 5:45
(3) 6:44 AHR 83%; MHR 92%. Avg. Pace 5:35
(4) 6:56 AHR 86%; MHR 95%. Avg. Pace 5:43

I was really, really tiring by the fourth repeat and I don't think I'd have run well or even finished a fifth one if I'd had to do it!

Distance today 8km

Tuesday, December 08, 2009

Two Days Cross-Training....

Monday : 45 minutes on the stationary bike, reading a book.

Today :30 minutes brisk walk from home to the soccer field.........2.5km.

40 minutes drills & strides on the shady side of the soccer field.....3.5km.

30 minutes brisk walk home, doing a few hill sprints along the way.....3km.

Total Time 1 hour 40; Distance 9km.

Tomorrow, something completely new on the track..... 4 x 1200m repeats....I hope I don't get lost!

Sunday, December 06, 2009

Long Run......New Program.

This morning's long run was the first of the long runs in the "Less Is More Program" (3 running days), which, though it's much more demanding on distance/pace than I've been used to, I'm liking it so far. That's only one week though!

Today I had to run 16km @ 6:57 to 7:06 per km....i.e. finish 16km in 1 hour 54 minutes.

So....I ran 16 km and finished in 1:54.07!

Avg. pace = 7:07; Best 4:45.

AHR 118 (75%); MHR 132 (84%).

I ran what I call my 'Inkerman Road Loop'. Perfect morning : cool breeze, warm but not at all hot. Bitumen road all the way, very quiet, no traffic and a very pretty part of Mittagong. I felt the pace was comfortable and was running 6:? for most of the time except for where the hills and long inclines slowed me down in spite of making a big effort not to. At least I did put in the effort!

So that's one week's trial of running three days only. I've liked it so far and no problems with each of the three sessions...yet! I guess I might be of another mind after weeks 2, 3, 4 and more with distances and paces increasing each week!

Anyhow, it's a trial program and all's good so far.

Friday, December 04, 2009

Tempo Run Against Virtual Partner...

There he was again! Same ugly, snarling expression as I sped away on today's 5km tempo run!

What I had to do was :-

Short Tempo Run 4.8km...I changed it to 5km.
Pace 6:20 per km (10k race-pace)

2k warm-up. Light drills and strides. Lastly, 1km warm-down.

Virtual Partner is such fun to run with, especially not letting him get a look-in again today! In fact, I finished 50m in front. This wasn't an especially difficult thing to do, given that I was running only 5km at 10km race-pace; it felt quite comfortable actually, so VP should have known to get out in front from the start and hang on to stay there. Instead, he let his anger and frustration get the better of him once more and thus wasted effort and energy he should have been using to beat me!

I'll need to be vigilant though as the distances on each of the 3 running days increase week by week. It could get nasty!

So...results are: 5km
Time 31:17
AHR 127 (82%); MHR 133 (84%).

1km Splits = 6:08; 6:20; 6:14; 6:17; 6:17

Whether or not I should have run faster - I could have - I've yet to find out!

Distance today = 8km

Thursday, December 03, 2009

A Day Off...

......cut the lawns; no running today.

Wednesday, December 02, 2009

On Track.

At Chevalier College around mid-day. Nice cool day, no sun, good breeze. I think this was a very good training session!

2km warm-up
Drills and Strides.
8 x 400m repeats @ 5:46 to 5:43 per km.

Results: 2:03.42; 2:05.80; 2:05.90; 2:07.86; 2:04.40; 1:59.50; 1:57.80; 1:56.85.
So, right around 5m/k pace.

Recovery between each repeat : 10
0m walk, 300m jog to the start & off again!

2km warm-down.

I had Virtual Partner programmed for 5:46per km and I finished each repeat way ahead of him every time! I left him behind by anything up to 65m maximum! I was determined that the infamous VP was
beaten every time so I ran as hard as I could and left poor old VP struggling in my wake!

...this is VP showing how he felt seeing me take off!

I enjoyed these 400m repeats though it was hard work and lots of puffing & grunting, but I felt fine after finishing and now.....a day off tomorrow; I told Ewen I don't know that I deserve a rest day, but I'll take it anyhow and be rested for Friday's tempo run.

Tuesday, December 01, 2009

Another Cross-training Day

I did a variety of things in cross-training today. Here they are....but not in order of importance.

(1) Went to 'Home' hardware and bought 3 bags of potting mix and 1 bag of 'Dynamic Lifter'.

(2) Dug up a huge rhododendron that was just about to 'hit the wall' from dehydration.

(3) Planted the poor thing in a huge pot with 2 of the bags of potting mix; soaked it with water & left it close to the house with a smile on its face.

(4) Threw Dynamic Lifter (12.5kg) over the gardens and lawn..... just threw handfuls up in the air and let it land wherever. Terrible stench outside now!

(5) Made the Christmas pudding.....wonderful aroma inside as it simmers away on the stove for 5 hours.

(6) Took the dogs for their walk through the paddocks.


(7) Did 45 minutes on the stationary bike at the same time reading another Reginald Hill crime novel : "The Death of Dalziel".

What a great cross-training day it has been....every muscle did something!

Now, I can't wait to get to the track tomorrow! I always get so excited whenever I'm going to try something new in training. In this case, 8 x 400m intervals super-fast!

Monday, November 30, 2009

"Less Is More" Program

DAY ONE: I am doing the first 30 minutes of today's 45 minutes brisk walking! It also gives a 3km flattish loop that I'll use on Fridays for Tempo Runs.

....and this is me doing drills and strides for 2.5km in 27 minutes on a gravel path at the side of the soccer field.......

....and here I am doing another 15 minutes brisk walking AND 3 x 10 seconds flat out uphill, 1.5km.

And, without the use of a calculator (Ewen take note!) here I am adding it all up to 7km!

I have to admit to finding walking pretty boring and being slow makes it even more boring, but that's what Ewen says so, well that's what I have to do, like it or not!

Can't wait for Wednesday though when I'll be on the track for some awesome speed intervals!!

Sunday, November 29, 2009

Trying Something New....

For the next two weeks I'm going to try the "Less Is More" program, which means three days of running ALL at VERY demanding paces based on my present 10km time (63:20) and two days of cross-training.

I sent the program which is from Runners' World to Ewen for an OK or NOT and he returned it with an OK for a two week tryout. As well, with his usual consummate skill, he'd converted all distances, paces etc from miles to metric. Looking at the program, that would have been a very time consuming task. Besides, he claims my maths are not as good as my English!

The three days I've chosen for running are Wednesday, Friday and Sunday.
Friday.................Tempo Run
Sunday................Long Run
Monday & Tuesday...Cross-train including stationary bike, brisk walking, some drills, a few hills and strides.

I'll start this trial program tomorrow and update here each day. I might have to eat humble pie at the end of the two weeks...... but nothing ventured, nothing gained!

Thursday, November 26, 2009

Another Late Start!

Around 12:30 and it was already 28 degrees, but there was some breeze so off I went. Felt OK, bit tired after yesterday's track session and the hot day didn't help though there was a slight breeze and I tried to keep in the shade as much as possible. I used part of the Inkerman Road Loop.....and took a couple of walk breaks to cool down. Despite the heat and according to the effort I felt I was making, I was surprised that heart rate stayed low. I guess I wasn't trying hard enough though I made a point of running fairly hard up the hills and long inclines.

Time 1:23
AHR 106 (67%); MHR 147 (93%)

After a few stretches in the shade of a large oak tree, I found a lower branch that was strong enough to hold my weight. I reached up and hung and swung back & forth for a short time. Very relaxing! No wonder monkeys do it!

Distance Today 10km

Wednesday, November 25, 2009

Track at Chevalier College

I changed Friday's session to today as I'll be in Sydney on Friday and I don't want to miss one of the most important weekly sessions.....track. As usual, a much too late start at mid-day and it was hot! One good thing about starting late is I get used to running in the hottest part of the day!

2km warm-up.
12 minutes drills & strides.

12 laps of lane 8 (0.84) timing each 2 laps. "Sitting on" heart rate 136 (86%).

2 lap splits = 5:28; 5:11; 5:09; 5:14; 5:24; 5:26
AHR = 83%; MHR = 97%
Time 31:52

Total distance 7km

This was a really, really hard session in the hottest part of the day but I always love doing a track session no matter what! 27 degrees today and heading upwards.

Tuesday, November 24, 2009

What a Difference!

.....a change in the weather makes! So far, two whole days this week have been cool and overcast with rain during the night.

After taking yesterday as rest, today I felt as sprightly as a one of the many who scampered from the side of the road to hide under bushes till I passed by!

I did what I've named the "Inkerman Road Loop", starting on the opposite side of Renwick in Bong Bong Road, down Mary Street, through some bush and then Inkerman Road to its end - where it becomes a dirt & rocky track down into a valley, where I daren't tread. All very well for mountain goats or anyone training for 'Six Foot Track'!

15 minutes drills & strides...beside the soccer field

7.5km. 53 minutes.
AHR 76%; MHR 82%.

I ran hard up every hill and incline....that's how good I was feeling!

Sunday, November 22, 2009

SMC 10km Race #2

With 'TomTom' at the helm, a dream drive on the M5 and M7, leaving Mittagong at around 5:50a.m. 'TomTom didn't have to tell me to "Turn around when safe" not once! Not like last month!

On arrival, I did 2km warm-up, some drills and strides on the grass track just behind the canteen and then walked across the road to the start,

I had Virtual Partner on the Garmin programmed to get me to the finish in 68 minutes, same as last month; I didn't dare try for anything faster because of the recent heat and 40 degrees tipped for today in the Western suburbs.

The 7:30 a.m start was cooler then expected; I thought I felt a slight breeze, so decided at the last minute not just to beat VP but to give him a solid thrashing and bashing right from the start! As a result, there was no sign of him being in front of me from the very first step and he was somewhere near 500m behind me at the finish! Oh, what a feeling!!

Met up with lots of Cool Runners before, along the course and after at which point I was stuffing myself with cold watermelon, oranges, etc...

This event is one of the best organized I've attended thanks to the organizers and the many volunteers.....can't be very nice standing in the sun for several hours at the water stations.. Sachets great! Fantastic event in all respects & I wish I'd been a member years ago.

Results: 10km

Time : 63 minutes. 5 Minutes PB!

Negative Split 1 minute

AHR 89%; MHR 96%.....big effort towards the finish!

1km Splits 6:29; 6:21; 6:39; 6:22; 6:30; 5:54; 6:22; 6:11; 6:20; 5:51

I was thrilled to get a PB of 5 minutes! Now, can I get faster for next month?

Saturday, November 21, 2009

Just Drills.

As tomorrow is SMC 10km race, today is an easy one.....but still hot! We got some good rain after yesterday's heat when it stormed in the late evening and hope there'll be more today.

I set off to Renwick soccer field for a drills only session. I ran the warm-up on the! and used the shaded gravel path again for drills. All OK but came home with perspiration soaked shorts and top. I had an almost completely cold shower to recover....felt lovely! Now to rest and keep hydrated today for tomorrow.

15 minutes warn-up.

30 minutes drills.

About 3km.

Friday, November 20, 2009

Another Hot One!

I missed running yesterday thinking it was far too hot, but today was even hotter! I waited until around 4:p.m when thunder began to roll in and set out hoping to get caught & cool down in a nice shower of rain. It did rain but only for about a minute and it wasn't much cooler after. I needed the water I was carrying and as well had the good luck to be given a wonderfully cold glass of water by some people as I passed their property!

I ran on Diamond Fields Road hoping it would be cooler. It wasn't! But the run is done!

12km (upper aerobic).
AHR 75% : MHR 84%

Wednesday, November 18, 2009

Speed in the Shade.....

I used the gravel path that runs along the side of Renwick soccer field for today's shady, speedy session. Warm day, not too hot, nice breeze & plenty of shade.

2km warm-up on grass in the soccer field.

Drills 15 minutes on the path.

16 x 100m with slow jog back between each : 30 minutes.

Today's Distance 6km.

Tuesday, November 17, 2009


....from the heat. Today, cool breeze about 10 degrees down from yesterday. So you'd think I had an easy run. well, my legs felt bad; heavy; lethargic, walk breaks... etc. etc.. and on such a perfect day for running. A few drills to begin with. A few strides towards the get back to the car quicker!

7km (program is 6km)
Old South Road.

AHR 68%; MHR 79%

Distance Today : 7km

Monday, November 16, 2009

Catching Up....

Four days to account for!

Friday and Saturday I didn't run at all. It was too darned hot!

Sunday : 10km 'easy' run.
I did this in the cool of late afternoon.

Monday : 12km

ot day again...34 degrees. I waited until 5:00p.m before starting out today and it was still very hot. Thunder & lightning soon after, followed by a brief 30 seconds downpour. Lovely while it lasted, but not enough to cool the roads down; steamy conditions for the remainder of the run.

Friday, November 13, 2009

The Day Off.....

I took today instead of tomorrow as a rest day. I'm still feeling the aftermath of yesterday's session in the middle of the day heat. Silly girl! I should know better!

Tomorrow I'll do something short and easy before Sunday's longer run.

Thursday, November 12, 2009


I couldn't get out before the heat and couldn't bear to think about late evening when I like to relax, so, stupidly out I went in the middle of the day, on a day when the temperature was 32 degrees! Some shade on Diamond Fields Road didn't seem to make much difference and it was a struggle just walking back to the car.

No need to say that I walked about half of the distance, stopping at a tap to splash water from head to toe and refill my bottle so as to keep pouring cold water on my head and neck on the return. I can't remember a run as horrible as this one! And tomorrow down to 22 degrees!

AHR 114 (72%); MHR 132 (84%)
...even when walking, heart rate was up.

A Horrible Walk/Run!

Wednesday, November 11, 2009

Leaden Legs!

Noting 'lucky' about how my legs felt this morning! I took Monday and Tuesday off because i was feeling very tired; does it really take that long to recover from a 5km race? Although I did, as Ewen noted, 'bust my guts' at Fisher's Ghost 5km race on Sunday. The older you get......etc. etc!

No wonder that I felt so awful for this morning's training which was:

13 minutes warm-up
13 minutes of drills & strides
30 minutes easy running, including 3 x 60 seconds uphill/jog down.

It was very hot & I was glad to finish, go home, shower and lie down....again! The enticement to putting my feet up in the afternoon is that I'm reading another of Reginald Hill's crime novels, "Under World", and I can't wait to see how it finishes!

There goes the housework for another day! They say housework can't kill you.....but why take a chance!

Today: 6km

Monday, November 09, 2009

Fisher's Ghost 5km

I had a very good run yesterday! I ran and ran and ran and didn't stop for drinks, hills or kiddies! This was my first 5km road race and on a tough, hilly course and I couldn't have run any faster for quids!

I drove to Campbelltown in plenty of time to pick up race bib etc. and then do a 2km warm-up and the usual drills and strides. The morning was the coolest I've experienced at this event where I've always run the 10km race.....very overcast, a few sprinkles of rain hordes of flies! Reading on Cool Running, some seem to have found it a humid morning but can't say it worried me at all. I just didn't have time to think about it as I hurdled over speed humps and stormed down the hills! The up hills were bad but each one had a great roll down the other side & I love running downhill. So, the official results.....

Distance 5km

Time = 30 minutes 35 seconds. PB for 5km!

(How good was this to see on the clock when I'd hoped to do 33 minutes!)

AHR 142 (89%); MHR 156 (98%)!!

Splits :
6:38; 5:38; 6:07; 6:25; 5:41

1st Place Age category 70+ (with the 'youngsters') ... 2nd place was 47:38 & 3rd, 48:24.

Today, Monday, I feel ever so weary and quite 'done in'! Doing nothing but lolling around reading and snoozing. However, tomorrow......on the road again!

Saturday, November 07, 2009

A Rest Day

Nothing much until tomorrow's Fisher's Ghost 5km. I've always run the 10km in previous years, but since I have monthly 10km runs at SMC, this is a good opportunity to have a go at 5km. Apart from 5000m on the track at WMG Melbourne 2002, I haven't run a 5km race since.

3km across the Renwick paddocks and a few strides on Radio Road....and that's it from me for now!

Friday, November 06, 2009

Another Cool One!

If only this weather could last over the weekend! Cool, same misty rain as for the last two days. A very easy jog before Sunday's 5km.

15 minutes warm-up
Light Drills
5km very easy.

Thursday, November 05, 2009

Barefoot on the Track

I didn't bother taking shoes to Chev track today. I knew the grass would be very wet, just right for bare feet. I did only half the usual session because of Sunday's Fisher's Ghost 5km race. I felt really good for this session.

2km warm-up
Drills & strides

6 laps @ 130 (85%), timing each 2 laps....0.84m

AHR 128 (81%); MHR 134 (85%)

Distance 2.5km
Time 14:36

Each 2 laps ...4:48; 4:50; 4:57

Distance today = 5.5km

Wednesday, November 04, 2009

What a Difference!

Yesterday 30 degrees; today 19 degrees! Now that's my sort of running weather: the very slightest of misty rain, just enough to brush against the face, no wind, no sun...perfect!

Time 49:01
AHR 107 (68%); MHR 76% (120)

Now if Fisher's Ghost can give us a day like this on Sunday, all will be well!

Distance today 6km

Tuesday, November 03, 2009

It Was Hot!

I didn't get out today until 2:00p.m. and it was blazing hot and windy but reluctantly I did what I had to do!

7km @ around 80% of MHR.

AHR 74%; MHR 84%.

I didn't enjoy this run at all; it was too hot and windy and I was thirsty! Also I had to take walk breaks to keep my heart rate down. I hope the weekend will be much cooler.

Sunday, November 01, 2009

Around the Roundabout..

Top photo : last climb before turning back.

Middle photo : I would have loved a swim with this duck family, but take a look at the colour of the dam water!

Last photo : the infamous roundabout.

Long, tough haul this morning! So much so, that anything Fisher's Ghost run next Sunday might throw at me will seem easy; well, that's what I'm hoping!

Knowing Fisher's Ghost runs are notorious for their hills, I decided to put myself to the test by taking a right turn

- usually I go left downhill - from Bong Bong Road into Old South Road where I was faced with 2km of winding uphill road. It really is a shocker & a test of anyone's health and sanity!

The road then levels out for a few hundred metres to the biggest roundabout in the world, I think! For those driving past as I staggered & panted my way up for 2km, I thought it would impress on them just how insane a runner can become by running around the roundabout on the cement strip before going left up more hills into Range Road! I ran around the roundabout on the return leg as well!

After reaching 8kms, all the while telling myself how wonderful it would feel to roll back downhill for the last few kilometres, I turned around and began the run back. I'd also decided before starting, that I would run the last 5km faster no matter how 'dead' I was feeling....and I was feeling half dead when the Garmin said I'd run 11km and was now time to step on the gas...or what was left of it! Talk about downhill racing! I fairly flew just about the entire return.

I hadn't carried water : silly, and it was a hot morning, but back at the car I downed 500ml as if I'd been wandering a desert all morning! I did crawl with some effort under a fence on the way back where there was a tap & drank from that knowing it was probably bore water, but who cares when you're dying of thirst anyway!

Today: 16km
Time 2:09:40
AHR 111 (70%); MHR 131(82%)

Out in 1:11:19
Back 58:21

Negative Split 12:58.....pleased with that one! Thanks to the downhills, of course!

This Week : 51km

Saturday, October 31, 2009

More Little Steps...

I did a few drills in the soccer field again today and then set off for an 'easy' lower aerobic run. Warm day, nice breeze though; returned to Diamond Fields Road where I haven't run since discovering the Inkerman Road side of Mittagong.

AHR 67%; MHR 80%

I felt good from start to finish today! Had a word or two with an old doggie friend who belongs to one of the properties out there; very friendly, dear old thing he is! We both have advanced age in common! longer. Next Sunday: Fisher's Ghost...I've entered the 5km this year since I'm already doing 10km races at SMC events each month. Besides that, once around that hilly course at University of Western Sydney, Campbelltown, is more than sufficient! It's always a hot day & has the most vicious flies in the world!

Friday, October 30, 2009

Instead of Running......


Mowed the lawns
Trimmed the hedges
Cleared out the garden shed.......and what a task that was!
Watered the gardens
Walked the dogs.

That took both of us all day!

Thursday, October 29, 2009

Another cool and overcast day; another good one for a run.

Program called for 6km easy. I did.....

10km easy (on the Inkerman Road side of Mittagong).

5km out in 41:50.
5km return in 37:45

4mins. negative split.

AHR 113(72%); MHR 149 (94%)...probably a glitch there. 94% seems high for 7:24min/km pace.

Distance today = 10km

Wednesday, October 28, 2009

"Every Little Step"

Renwick soccer field for today's 'hard 'n fast' training! Cool day, bit humid, looking like more rain later in the day. I made an earlier start than usual so as to get to a movie this afternoon : "Every Little Step", which has nothing to do with running thank goodness!

2km warm-up
Drills & Strides

16 x 100m...
no monitor or watch; just ran hard from one end of the field to the other; jog back after each 100m.

2km warm-down.

Today's distance 5.5km

Tuesday, October 27, 2009

I Didn't Run Yesterday...

.....just too lazy! But I did run today : cool, some light raindrops; perfect for another 10km effort.

Time 1:13:47
AHR 110 (72%); MHR 122 (77%)

I felt this was an easier and slightly faster 10km than Sunday's SMC 10km race!

Sunday, October 25, 2009

SMC 10km Race

The alarm went off at 4:00 on Sunday morning! I left home at 5:20a.m so as to be at Smithfield for the 7:30 start of my first 10km race of nine in the 2009/2010 series. In the car with me I had "TomTomXL 340" whose sole purpose for existing was to get me to Smithfield as I had no idea at all of where it was. Even though I'd had a couple of practice trips locally with TomTom, it was an entirely different scenario once I found myself in foreign places and trying to listen to directions from an unfamiliar voice! Naturally, it wasn't long before I was taking all the wrong turns and becoming totally lost....and not just once either!

This happened at least three times, but each time TomTom would say very patiently: "When it's safe, turn around" and then guide me through a maze of streets towards my destination which , by this time, I was thinking not only would I not have time for a warm-up on arrival, but that the race itself would have finished!

So there I was twisting and turning every which way towards Smithfield, happy that it wasn't a real live person directing me who, by this time for sure would have been saying : "Turn around again, you stupid woman!" I simply am not used to someone telling me where to go! The return trip went off beautifully however. I did exactly what I was told, when I was told and we both came through with flying colours. I think my TomTom is one of the best friends a person like me could have!

But now for my SMC debut 10km race. Having registered for the whole series on line, I had only to pick up my race bib and timing chip both of which I keep and use for all nine races. Thanks to TomTomXL, I still had plenty of time to do a warm-up jog for 20 minutes, take a break and then do a few drills and strides before what was quite a long walk across a paddock and road to where the races started.

The course was harder than I was expecting, with a few long, steep inclines but a good road race course nevertheless: marshals, sports drink and water sachets along the course and, though the roads are not closed to traffic, I can't remember seeing a single car. The area is industrial rather than residential, so I guess that would account for the absence of traffic early on a Sunday morning. In any case, all runners have to run close to the curb and there were marshals at all sections where we had to cross roads.

Finally, the results according to the Garmin, start mat to finish mat...official results still to come.

10km in 1:08:18
AHR 131 (83%); MHR 144 (91%)
1km Splits....7:25; 7:03; 7:24; 6:58; 7:06.........6:36; 6:50; 6:10; 6:30; 6:04

Obviously I need to pick up the pace during the first 5km to finish in 1:05 or under, so there's something to work on before the next SMC 10km race on 22nd November....or, as a sign posted for all to read along the roadside by some anonymous person said : HTFU!

Official Result: 1:08:43 (1st in age category F80)

Saturday, October 24, 2009

A 'Warm-up' for Tomorrow's SMC 10km Series

At Renwick soccer field for:

A warm-up jog
Then 2.5km very easy
Followed by 0.5km at goal pace (6:30) for tomorrow's 10km.

Today's distance 3km!

I'm setting out at 5:30a.m in the morning, trusting "TomTomXL340" to get me to the race on time!

Friday, October 23, 2009

Today Was an Easy One.....

I went to Renwick soccer field : a hot and windy day.
There I did :

2km warm-up
Some drills

10 x 100m (probably a bit more than 100m; I didn't wear Garmin or HR Monitor; just ran as fast as I could the length of the field!)
Jog back to start between each.

2km warm-down

Slowest interval 32 seconds; fastest 29 seconds

Distance today : 5km

Thursday, October 22, 2009

Still with a Cold!

Damn this head cold! It's getting in the way of my training! I should have run 8 -10km today. Instead, because my breathing was laboured :

I ran easily for 6km and then called it quits!

Tuesday, October 20, 2009

Running with a Partner...

.....Garmin's Virtual Partner actually! I did today's training on the track at Chev College. A very hot day. I wanted to see if I could stay with or just ahead of Virtual Partner for 4km to finish in 26:45 (i.e. approx 6:40 pace).

Knowing I had competition, I charged off like a bull in a china shop when I saw the bottom half of the screen all black which meant that VP was ahead! Within seconds that changed to white and I almost came to a skidding halt and applied the brakes! For the next 2km I stayed about 30m ahead and then slowed down to around 6m in front, to finish 4km comfortably in 26:40. VP sure puts the pressure on! I'm thinking of running with him for the SMC 10km race on Sunday.

Chev Track:

3km warm-up
Drills & strides

4km in 26:40
AHR 129 (82%); MHR 136 (86%)

Distance today 7km

Sunday, October 18, 2009

Long Run

Good weather for a long run : overcast and just the occasional burst of sunshine.

Time 2:13:25
AHR 66%; MHR 76%

I had a very sore throat yesterday so I took a day off running. Today I set out laden with tissues for what has now developed into a heavy head cold. Lucky it wasn't last weekend! Ahchoo!

This week 40km.

Friday, October 16, 2009

Ran a little longer today. Still very windy, but took it easy for 11km.

AHR 109 (69%); MHR 124 (78%).

Distance today = 11km

Thursday, October 15, 2009

Easy Again.....

Another short and easy run. Another very windy day. I didn't have time today to do more than 6km, but that's OK; just turning the legs over until next week. Heart rate back to 'normal' for easy running.

49 minutes
AHR 64%; MHR 75%

Wednesday, October 14, 2009

Talk about 'weather all sorts"! I had it all today when I set off for an easy run, post Melbourne Half Marathon recovery. Cold, wind, rain, sleet and sunshine one after the other. I didn't mind it really and the legs were happy to be running again no matter the weather.

Next up : my very first 10km race at the SMC Series on Sunday week, October 25! The worry is: will I get lost driving there and/or do the same during the run? I need one of those car navigation things....that way at least I'd get to the start!

7km 'easy'
54 minutes
AHR 117 (74%); MHR 132 (84%)
Heart rate a bit high for an easy run, but typical after a half marathon.

Distance today 7km

Tuesday, October 13, 2009

Melbourne Half Marathon

Back home late yesterday afternoon after almost a full day of travelling! Worth it though : I had a great run, as the official results now show, in spite of feeling like I couldn't get into any sort of running rhythm for nearly all of the first 10km!

The course is such a scenic one; the weather was perfect; volunteers & crowd support a huge help especially in those last few kilometres. Running a lap of the MCG still gives me goose bumps! I wore the same "Skirtsports" bright pink top & multi-coloured patterned skirt as for Blackmores half last month. Stands out in a crowd that's for sure!

Results :

Time 2:25:38 (6 minutes better than last year's time!)

1st half 1:17:25; 2nd half 1:08:28
5km splits: 36:14; 35:19; 33:40; 32:34 + (7:03)

AHR 130 (82%); MHR 157 (99%)!

There were 6 runners in my age category 75+ (3 males & 3 females.) Allowing for a brief personal boast, the time for each of these was:-

2:19:20 (male, Japanese)
2:25:38 (!)
2:30:26 (male)
2:45:16 (male)
4:05:49 (female)
4:05:50 (female)

Pleased to see that I made it up there with the boys!

This was the last of the 'big' events for this year and for each one of these I have been able to improve by 5 to 7 minutes on the same events run during 2007 and 2008! I can close the year off happy with that!

I found time whilst in Melbourne to spend a few hours at the exhibition "A Day in Pompeii"...fabulous! I'd intended seeing the Dali exhibition also, but it had closed.

Excellent weekend!

Thursday, October 08, 2009


I didn't run in training, but seemed to be running everywhere getting things done before leaving for Melbourne in the morning.

Once again, many thanks for all encouraging comments. I'll try not to let anyone down...including myself! I have last year's time of 2:29:51 to better!

Wednesday, October 07, 2009

My best 5km at Chev Track!

I think it's my best 5km.....ever! On 29th September my time was 32:40. And not a nice morning today either : cold & windy.

2km warm-up.
I had Garmin's Virtual Partner programmed to finish in 32 minutes; nothing like a bit of competition to run faster! I love it when I see "YOU WON!" come up on the screen!

Time = 30:49.
AHR (139) 89%; MHR (153) 97%.
Splits 6:29; 6:07; 6:00; 6:09; 6:02

The rain started just as I finished; no warm-down!

Distance today 7km

Tuesday, October 06, 2009

Not Much to Write About!

Just a few drills first and then an easy jog in the soccer field this morning, including a few accelerations along the short sides of the field.

30 minutes
AHR 69%; MHR 82%

Two more days and then on the way to Melbourne....very exciting now!

Monday, October 05, 2009

Last Long Run Before Melbourne Half

Perfect conditions yesterday for a run : cool, misty rain, slight breeze, very overcast.

I ran here, there and everywhere, doubling up on some sections, to do the last long run before Melbourne Half Marathon.

Distance 17km very, very easy!
Time 2:23
AHR 68%; MHR 82%

Nothing too difficult this week and 2 days taper.

Friday, October 02, 2009

Getting Some Speed Going....Well trying!

I used the track at Chev College this morning for today's session which was :-

3km warm-up. A few Drills & strides.

5 x 1km at half marathon pace; 2 minutes rest between each kilometre.

6:12; 6:09; 6:07; 6:10; 6:09

I had 'Virtual Partner' on the Garmin set for 6:23/km, which would be far more realistic for the half in Melbourne, but competition got the better of me and I just had to win every time! It wasn't a difficult pace for 5 x 1km; 21.1km might be another story!

I think it was good training for faster pacing anyhow!

Thursday, October 01, 2009

A Tired 10km.....

After yesterday's brisk walk, I got stuck into the garden again and remade an entire garden that was fast disappearing under grass. With pick, shovel & mattock, I hammered, dug & swung the pick for the best part of 5 hours and, I have to say I made a pretty good job of it too! Looking good now with flowering azaleas that I transferred from another garden where they weren't doing so well; camellia and lilac trees in bloom giving shade the azaleas need and replacing them with many bright orange clivia under the silver bark birch trees.

However, when I got up this morning and all day and even now at night I have the sorest butt ever known to woman! I guess this is from forcing the spade into the hard ground hundreds of times! Anyhow, I'm very pleased with the finished work and it looks a lot better than before. Very pretty, in fact!

But, back to training :

10km.....big struggle; just too tired! some long walk breaks; but I covered the distance and that's the best that can be said about today's session!

Distance 10km
Time 1:25!!
AHR 68%; MHR 83%.

Hot & windy day, but rain forecast for the entire weekend!

Today's distance 10km

Wednesday, September 30, 2009

Recovery Walk

I took Ewen's advice - which I usually do - and did a brisk hilly walk this morning. I mightn't be a fast runner but for sure I'm a slow walker! It was to be for 30 minutes.

Anyhow, I did what I was told - which I don't usually do - and set off at a cracking snail's pace, but couldn't get my heart rate past 60% of maximum, so I kept on going, past 30 minutes, until I came to a mighty hill that wound the heart rate up to76%.

All up then, I walked as briskly as a snail can for 57 minutes, covering a distance of 6km for today.
AHR 60%; MHR 76%

Nice day again, too!

Tuesday, September 29, 2009

Home and Away!

Referring to the photos, not the TV show! Wisteria in full bloom at home - Away at Chev Track.

I don't know what to call today's training (i.e. is it a tempo run or a time trial?) Who knows! I'll call it a "Spiral" :

2km warm-up. Few drills.

5km "Hard" (Upper Aerobic)
AHR 85%; MHR 94%.
Time 32:40
Avg. Pace 6:31; Max. Pace 5:42
1km Splits 6:26; 6:32; 6:31; 6:44; 6:21

Spiral : Starting on the inside lane and working one lane outwards after each lap to lane 8. Reverse direction and work from lane 8 back to lane 1.

7km today.

After yesterday's long run, I expected today's training to be tougher than it was....but it was tough enough! Finished the day with a couple of hours in the garden....pulling old things out and putting new things in!

Monday, September 28, 2009

Long Run Today Instead of Yesterday!

I didn't dare face the hurricane for a long run yesterday. Today was bad enough but an improvement on the last two days which have been vile!

"The Old Malt", used by Tooths Brewery in Sydney to malt barley for beer, opened in Mittagong in 1907 and closed in 1970.

Part of today's long run took me for the first time past the now derelict building known as the "Old Malt" so I took a few snaps of it. Unfortunately I couldn't get closer as it's a "Keep Out" zone now....would have loved to roam around inside during daylight hours; spooky at night!

Long Run of 16.5km
AHR 68%; MHR 81%

My legs didn't seem to have much 'spring' in them today - two days off is too long; best to just keep legs doing something each day - even 15 minutes - rather than nothing I think...for my legs anyhow! I'm blaming the wind for being slow, though it has dropped considerably since the hurricanes of the past two days. Happy to finish a fairly hilly course.

An easy 6km tomorrow. Gosh! It's nearly to the supermarket! What to eat tonight!

Saturday, September 26, 2009

When It Rains......"Pennies from Heaven"

This was the first 3 of 6km this morning!

The roof tops were mere hurdles to fly the Google satellite shows!

The wind was so vile that I decided to stay in Radio Road for shelter (so called because it is the location of the local community road) - but soon got bored with running up and down, so I took off : in, around and all over the school grounds, tennis court and soccer field for 3kms. The almost invisible zigzag to the right of the first building is where I ran 'high knees' up a grassy slope and walked down again all along the length of the building...just for something different to do!

For the next three kilometres I ran fast (?) along Radio Road (approx 300m) and then jogged slowly back to the start...did this four times followed by a short warm-down....same as above but minus the zigzagging! During today's training, as if the wind wasn't enough to put up with, it rained SLEET!

I know the weather Gods were testing how much I could take before giving up, but I just shook a fist and told them it would take much more than fierce wind and sleet smacking my face like tiny bullets to force me to stop! They, the Gods, gave in after a few minutes and allowed the sun to shine through. Relief! We've had several showers of sleet during the afternoon.....and it's so cold! I think I'll lie down and read my book for an hour or two!

Today 6km

Friday, September 25, 2009

A Better, Longer Run....

.....compared with yesterday's, though I did walk a couple of times on hills. I did my new 10km loop plus the section I drove over yesterday. It makes a good run with just the occasional car, very quiet areas, running on a mixture of dirt, grass and bitumen and plenty of shade. I wore the "Road ID" wristband that I sent away for last week...excellent value and essential when running alone. Late start around mid-day. Warm day with a good breeze.

12km........Easy, Lower Aerobic Run
AHR 108 (68%); MHR 124 (78%).
Time 1:38:47
Avg. Pace 8:13

I need to get some speed going next week!

Thursday, September 24, 2009

Rockin' 'n Rollin' Again!

More like Stoppin' 'n Startin'! First run today since Blackmores Half Marathon in Sydney last Sunday. The weather over the past two days has been horrific : wind and dust everywhere, so I stayed safely inside until this morning when I expected my legs to be rearing to go. Not so! I took frequent walk breaks because I deserved it!

I ran on one of my new loops, which I drove over yesterday to gauge the distance; no traffic on lanes and roads near the railway line. I've recently sussed out this part of Mittagong and it has excellent quiet roads and lanes for long runs.

AHR 107 (68%); MHR 124 (78%)

I hope I feel more awake and run further tomorrow!

Monday, September 21, 2009

Special Event....

Blackmores Half Marathon and My First Run as an Octogenarian!

Official Time = 2:26:29
Garmin Time = 2:24:36 (mat to mat!)

5km splits 34:54; 34:46; 34:22; 33:53; (6:40)

AHR 137 (87%).

Age Category Place 1st! (35 minutes ahead of 2nd place runner)!! Oops!

I was very pleased with my run, not really expecting - but hoping - to go under 2.5hours! The Garmin gives me a time two minutes faster than the official one, but the official one has to stand I suppose!

I enjoyed the run immensely, even the tough sections and only walked through the drink stations to make sure of getting enough to drink. I felt relaxed for the entire run and then happier and more relaxed to go under 2.5 hours! I also thought it one of the best organized events I've been in, in spite of the 7 minutes walk to get to the start line.

The Cool Running cheer squad were at their usual brilliant best and great to spend a few minutes with them before walking back across the Harbour Bridge and the return trip to Mittagong. Big thank you to Ewen for the lift to and from Sydney. A great weekend!

Next : Melbourne Half Marathon, 11th October.

Friday, September 18, 2009

A Few (Very Few) Sharpeners...

Took myself off to Renwick Soccer Field where I did :

2km warm-up
A Few (very few) drills
8 x 100m.

The day is starting to cloud over, quite warm though. I didn't bother about timing or heart rate; just ran what for me was fairly hard.

And it's 'goodbye from me' until after Sunday's Half Marathon in Sydney!

Thursday, September 17, 2009

Spring Is In Our Backyard!

I didn't run at all today; instead I took photos of some of the blossoms in the garden and listened to the bees buzzing! Lovely!

Tomorrow I might do a few 100m strides!

Wednesday, September 16, 2009

Computer Says "Yes!"

After 2 days for a nip and tuck, the computer returned home today all smiles.... me too! I can't live without it!

Tuesday : a few (very few!) hill repeats.

Wednesday : a few (very few !) kilometres...4.3km.

Tomorrow: Who knows? Maybe a few (very few) 100m repeats.

Leaving for Sydney (Blackmores Half Marathon) Saturday morning. Ewen picking me up on his way from Canberra........unless he forgets to turn off the freeway!

Sunday, September 13, 2009

Horses for Courses!

Having taken the trouble to trot down to the fence for a pat, the least I could do was take their photos and have a short chat! Beautiful animals!

15km today.......last longish run before Blackmores Half next Sunday.

7.5km out on Diamond Fields Road.
Time 60 minutes
AHR 111(70%); MHR 126 (80%).

7.5km return in 55 minutes
AHR 120 (76%); MHR 134 (88%).

Negative Split 5 minutes! Weeee Heeee!

I tried hard for a negative split but doubted I'd get it running back into a strong headwind. Not a very nice day again : too hot and too windy for Springtime; all the blossoms are being snatched from the trees and left swirling around on the road like snow flakes. Patches of smoke in the ranges and fire engine sirens sounding on and off all day......a warning for the Summer ahead.

Distance this week, 4 days only = 38km.

Saturday, September 12, 2009

Testing! left ankle and it passed with flying colours this morning! Still taped, but no pain at all up hill or down dale. Not a nice morning though : hot and very windy.

6km very easy
46 minutes
Avg. Pace 7:34; Best 4:52
AHR 117 (74%); MHR 136 (86%).

Friday, September 11, 2009

PHEW! That Was Lucky!

No problem with my left ankle at all, though I had taped it to give support & prevent too much movement in any direction. So......very pleased!

10km very easy & slow!
AHR 114 (72%); MHR 129 (82%)

I did the 10km on part of my new 12km loop. Beauty of a day! Now, no more nonsense and full speed ahead to Blackmores Half Marathon!

Thursday, September 10, 2009

Two Days Off!

I rolled my left ankle last week while walking the doggies in the paddock! It became quite painful after Tuesday's track session, so made a decision to rest it for a couple of days.

What a time for such a thing to happen! Tomorrow, Friday, I'll set off for an easy, slow run and see how things go.

I can't allow Ewen to get his hopes up of passing me in Blackmores Half Marathon!

Tuesday, September 08, 2009

A 7km Spiral Run.......

Another training session at Chev so as to run on the grass in bare feet.

To make running in circles a bit more interesting, I ran something like what's called called a "Spiral" 7km; i.e. starting in Lane 1 and running one lane further out on each lap till I got to lane 8. I reversed direction then and ran one lane at a time from Lane 8 to Lane 1. I don't know if that's clear or not but it helped pass the time!

Only hiccup was I had to stop briefly about half way through to move the car out of the way of the garbage truck!

Time 46:09
AHR 125 (79%); MHR 150 (95%)
1km Splits: 8:09; 7:17; 6:41; 6:12; 6:06; 5:58; 5:41

I expect that last kilometre at 5:41 will be sufficient to give Ewen a bit of a scare for Blackmores Half Marathon!!

Sunday, September 06, 2009

Range Road Run.....

It's a tough course this one making it a much harder run than last Sunday's long one on Old South Road. The hills just roll on one after the other, short and steep, except for the one coming up from Glenquarry which is very, very long and very, very steep, so I was fairly 'done in' by the time I'd finished. Next Sunday, I'll take the easier choice!

17.5km today.
Time 2:15:33
AHR 118 (75%); MHR 130 (82%)
Avg speed 7:44; Max 5:09

The weather was perfect : sunny & warm with a good breeze on the way back. I tried to run a bit faster for the last 3 to 4 kilometres, but not easy with so many hills all along the course.

Today 17.5km
This Week 45.5km

Saturday, September 05, 2009

One Surprise After Another!

I went for my 6km easy run early this morning and afterwards, because the day was so wonderful, I decided to take the doggies for their walk in case the weather changed. By this time it was around mid-day.

Back home, walked inside and saw : Jim at the piano, eight of my dearest friends, their children and grandchildren all singing a resounding chorus of "Happy Birthday"! It so happens that this was all arranged by Jim and I didn't have a clue!

A quick shower and change of clothes and we were off to a lovely restaurant in Bowral where a superb birthday lunch had been prepared...16 of us all together. Some had travelled from the Central Coast and others from different Sydney suburbs. I just couldn't believe it, having thought we were to have dinner tonight just by ourselves.

After lunch and to give the kiddies a chance to burn off some energy, we drove back to Winifred West Park in Mittagong where there were swings, slippery dips etc to amuse them while we older folk sat under a weeping cherry beside a garden full of tulips and pansies all in bloom.

I'd been watching the littlies for a while sliding down one of those twisting tower slippery dips..not sure of the proper name, but I could resist no longer and to the surprise and amusement of everyone, I climbed to the top and down I came...what a thrill! Haven't done that in donkey's years; liked it so much I went up for a second slide....such good fun!

So that was my 80th birthday which will finish in about another four hours; a wonderful day with my very wonderful friends!

"Sufficient for the day is the evil thereof".

Friday, September 04, 2009

How Long Can an Athletics Carnival Last?

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That was the question I asked myself as I drove through the gates to Chev this morning! Indefinitely, it would seem!

Once again I could see the 'troops' heading down from the top oval towards MY OVAL & MY TRACK! And, with that out the window went all my plans for today's session of 10 x 300m intervals. This sort of thing is seriously interrupting my training! Don't they know that by now?

I kept driving through the grounds, down "Main Avenue" until I reached "Meadow ONE" - once again - which I drove right across on the grass and parked on the far side of the oval. This decision to park so far from civilization was to have some consequences later!

However, in the meantime I set about changing the program to 16 x 100m which was far easier to measure down one side of the soccer field than trying to work out exactly where 300m would be. I ran bare foot again and so the morning was off to a good enough start.

2km warm-up
Drills & a few strides
16 x 100m.
2km warm-down

I ran the warm-up all over the oval, every which way. I spotted a very green cricket pitch in the middle and thought : what a great place to do drills! And it was, because the grass here isn't nice & flat like on the track, but a bit rough and I didn't want to do my fancy drills, especially the 'Carioca' or 'Grapevine' and fall flat on my face. I look stupid enough just doing it and staying upright!

The 100m intervals I ran down one of the white lines that marked a side of the soccer field and they seemed to go OK : 31 seconds, 30, 29, 28, 30, 27, 27, 24, 26, 26, 26, 25, 26, 27, 26, 24. Then the 2km warm-down and returned to the car.

It wouldn't start! No matter what I did, it refused to give even the slightest encouraging sign of life!

So there I was, way off in no man's land and not another human in sight. Thank goodness I never leave home without my mobile! Enter the good old faithful NRMA about 30 minutes later. First he - as did I - thought it was a flat battery but then he changed his mind to the 'starter motor'.... whatever that is! Then he came back to it being one or the other, but not absolutely sure which one!

So....I was given instructions, after he got it started, to drive home, leave the car turned off for an hour and then try again. If the same thing happened, call the good old faithful NRMA again and they would replace the battery which was still under warranty. If that makes any sense to some, good! It didn't to me, but I know absolutely nothing about cars except how to drive one; so I did as I was told and lo and behold....the dear old faithful car sprang into action and didn't stop again later in the afternoon when I drove the doggies to the paddocks for their daily run and rabbit chase. Will it die again though......that's the worry now!

I didn't at all mind waiting for the NRMA. I took my towel from the car, lay it on the grass, sat basking in the sunshine and thought about nothing....not even the fact that this would be my last run and last day in my seventies!

Hello Eighty!

After all....another pleasurable day!