- LL's BLOG
- 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....
Thursday, January 29, 2009
Wednesday, January 28, 2009
Tuesday, January 27, 2009
Monday, January 26, 2009
Wednesday, January 21, 2009
Tuesday, January 20, 2009
2 x 60 seconds up hill....jog down.
3 x 40 seconds up hill...jog down.
I did the above session but hated just about every minute of it....it was so hot! I'm starting to think I just can't train in this weather. I'm 'good for nothing' for the rest of the day....except for watching tennis!
Results : MHR, according to Garmin, for each of the above hill repeats : 99%; 99%; 82%; 81% ; 76%.
Sunday, January 18, 2009
Saturday, January 17, 2009
2km warm-up, stretches, drills, strides
12 laps 'sitting on' 86% of MHR.
Time each 2 laps.
Ewen had sent me an alternative program to use if the day turned out to be as hot as recent ones. It didn't, so I was able to do the above session - with one exception - when I arrived at Chev track I found I'd left the heart rate monitor & Mr G-armin at home! Both of them!!
I petty well know by now what 86% of MHR feels & sounds like (an old cow!), so I decided to go by that.
2k warm-up on the usual course through the grounds.
Stretches, drills etc. on the track.
Distance = 6km
Then 12 laps, unable to time each 2, but felt like 86%...i.e. hard work! Changed directions occasionally. Finished with some stretches on the grass in the shade.
Thursday, January 15, 2009
I hated being out this morning! At 7:30 a.m. it was a real scorcher & I struggled to finish & get home & out of the heat. I haven't heard the temperature yet, but has to be top 30's. I can't imagine doing a track session tomorrow - and surviving - if the weather stays as it has been all week.
Results : 10km
5km out in 46:30. AHR = 67%; MHR=76%.
5km return in 49:17. AHR = 67%; MHR = 77%
Wednesday, January 14, 2009
Program : 6km 'lower aerobic' run @ 75% of MHR.
I ran on Diamond Fields Road where there was shade, but even there it was hot.
3k in 26:33; AHR = 67%; MHR = 76%.
3k in 25:51; AHR = 74%; MHR = 79%.
Tuesday, January 13, 2009
Program : 7km @ 85% ...Upper Aerobic Run.
After a few warm-up drills......
Results were : 7km in 51:11
AHR = 82%; MHR = 86%.
Laps 7:07; 7:04; 7:08; 7:13; 7:24; 7:37; 7:42.
I find it very difficult 'sitting on' a certain heart rate for that length of time - sometimes having to slow down the pace, other times hurrying it up. Anyhow I managed close enough at 82% of MHR.
Out early tomorrow - 33 degrees forecast!
Sunday, January 11, 2009
...... It was the turn for the Skirtsports "Gym Girl Classic" to strut its stuff in this morning's run. It's the one I bought & wore in the Melbourne Half Marathon last year. I really like this one..soft & light.
Program : 16km Lower Aerobic @ AHR 75%.
I was out on Range Road by 6:30 a.m. - most unusual for me! It was superb at that time - very cool, completely overcast & no sun until almost the end of the run.
I did the run in 2 x 5km out & back to the car & then 2 x 3km out & back, to make 16km while having access to water in the car at each return.
Results were : 1st 5km in 39:46. AHR = 76%; MHR = 81%.
2nd 5km in 38:50. AHR = 79%; MHR = 84%.
1st 3km in 24:48. AHR = 75%; MHR = 80%.
2nd 3km in 22:26. AHR = 81%; MHR = 88%
The cooler, earlier start sure makes a difference! I've planned to start every Sunday long run no later than Canberra Marathon starting time. I felt really good for the whole run & was pleased to see some negative splits on this hilly course!
Friday, January 09, 2009
Program: 12km 'upper aerobic' @ AHR 80%.
Results : 12km @ 73% AHR & MHR of 84%.
50 minutes out & 52 back.
It was a cool morning with misty rain for part of the run, so why I was so slow is a mystery even to me, especially when I "feel like" I'm running fast. Such a pain getting older & older/slower & slower all the time!
Thursday, January 08, 2009
Program : Recovery 6km run @ 75% AHR.
With nothing to recover from, plus the cool morning, this was a very easy 6km run.
Today I committted myself, in spite of swearing that I wouldn't ever again, to doing this year's Canberra Marathon! "What the hell," I thought. "At 79 years of age, there can't be that many more I'll be here to do, so no time to put things on the back-burner!" At the same time, it will keep me motivated & 'in shape' for my assault on the 50km in 2010! Accommodation booked & entry form on its way for 2009 Canberra Marathon.
Arrangements are also in place for : SMH Half Marathon; Gold Coast Half; Blackmores Half & Melbourne Half Marathon.
Now.....which skirts will I wear?
Tuesday, January 06, 2009
Monday, January 05, 2009
Sunday, January 04, 2009
4km 'hard' (tempo Run) - running fast as for a 'good tme' - a little below racing effort - about HR 134.
I think I put too much effort into psyching myself up and when I think of having a 'good time' it means having a few drinks with friends! Instead, this was a 'rotten time'.....struggling & wheezing my way round Chev track trying to run fast enough to get my heart rate up to 134 (90%). Again, I started late at 11:30a.m & it was already 26 degrees, feeling like 36! I'm getting too old for this sort of caper!
Results : 2km warm-up.
4km tempo Run.
Time = 28:13
Avg. Pace = 6:58.
AHR = 85%; MHR = 90%.
1km laps = 6:53; 6:59; 7:05; 6:58