Virtual Partner Wins!

.....not just once, but for all three repeats!   Massive defeat for me...all three repeats!

The Program:

10-20 min warm-up
3 x 1600m 
10 min cool-down.

The pace for these repeats was based on my latest 5km time of 31:28.  On the program of paces I chose a 5k time of  31:30.....near enough!  Well......I made a truly miserable debut with the new pace of 6:10 m/k as against 6:36 m/k on the old 5km time of 33:33.  I may have to choose a pace somewhere between the two 5k times.

It turned out - badly - like this :

3 x 1600m.......Avg. Paces..... 1)  6:30m/k;   2)  6:28m/k;   3)  6:34m/k

I ran today's track session on the grass, bare foot, in the soccer field;  a little muddy in parts. 

 I felt this was a dreadfully and horribly hard session!  It all but killed me!!

The Scene of a Bitter Battle with Virtual Partner!

Total 8km. 

 

 

Longest Run in a Long While!

Today's Long Journey!

The program was for 22.5km.


That's the longest long run since I can't remember when!  As usual, first I ran 14km on Diamond Fields Road where I walked all the hills, fearing I'd have too little left to finish with!  I'm OK with walk breaks on these longer runs;  it's time on feet that counts for me so I still consider it as part of training for endurance.

I stopped back at the school for a long drink of water before heading to Renwick for the last 8.5km; here I didn't walk at all....mostly flat!  

Have to admit I was dead tired at the end of 22.5km!

22.5km in 3:05:37.......no wonder I was tired!
5km Laps :  42:01;  41:44;  41:25;  38:03......and 2.5km in 19:23

I had a look at next week's long run and it's only 16km!!  Big sigh of relief! 

A Tempo Run To Remember!

The Fabulous Five!

Even before I type today's program I just have to say how childishly delighted and surprised at any age level I was, and still am, by the 5km time in this morning's Tempo Run!  Since Fisher's Ghost 5km time of 33:33  in 2011 I have been using that time as the basis for the three workouts of the FIRST Half Marathon program that I've been using for the past three years.  All three workouts are based on one's most recent 5km race time, hence the 33:33 I've been using since that race.  I had run 31:38 in a 5km race in Canberra in 2010.

 However, this morning saw a breakthrough....a small one, but nevertheless....still a breakthrough.

The program went like this  :  2km warm-up
                                                5km @ 7:02m/k (based, in FIRST program, on 33:33)
                                                1 km cool-down

However, what happened for the 5km this morning - and it was hot and I was trying so hard - were these splits:    6:23;   6:27;   6:24;   6:40;   6:28
AHR 81%;  MHR 92%.  Avg. Pace 6:29.

And my time was :   32:28!!!

 

Surprised?  You bet!

Cross-Training

Today, for a change I decided to run some Magill hills....the short ones.  He recommends running these almost flat out for whatever distance one can cover in ten seconds.  Not surprisingly, ten seconds barely saw me no more than my shadow length ahead!  I could see no gain in continuing in this manner, so I stretched the time to thirty seconds and in that way I got in some decent distance and some satisfying puff!

I did ten of these on a hill in Diamond Fields Road but I don't think it was steep enough;  I think the session should have been more difficult....unless I'm acquiring the dynamics of an Amazon!  It will have to do as a hill session though, keeping in mind that tomorrow's Tempo Run will be hard enough even for an Amazon!

I don't count cross-training days in weekly distance, only the three major workouts.  Today was about 45 minutes with warm-up and cool-down included.

Workout #1.....Track

The 2k repeat

As usual I ran this workout on the road measuring the distances as accurately as possible with the Garmin.

The Program :  10-20 min warm-up
                          1km, 2km, 1km, 1km (6:26, 6:37m/k)
                          400m RI
                          10 min cool-down. 

I didn't find all of these long repeats easy at all.  I seemed to be running into a head wind no matter in which direction I ran!  Anyhow, here are the results  :

2km warm-up + 4 strides
1km in 6:26
2km in 12:48 (avg. 6:23m/k)
1km in 6:33
1km in 6:26
2km cool-down  
9km total

 

 

Workout #3.......The Long Run

Not too long today.  I felt really good during the run but, oh boy, I'm so tired now an hour after finishing, I could crash right this very minute!

Program : 16km @ 7:50m/k

I ran on Diamond Fields Road again;  it provides a good combination of hills, long inclines, some flat and, best of all, plenty of shade, no traffic and a dirt surface.

16km in 2:05
Avg. Pace 7:43
5k splits :  41:25;  38:47;  38:05;  (1km ..8:04....uphill finish!)
AHR 74%; MHR 86%. 

Tempo Run

No sooner had I returned home than an almighty electrical storm broke loose : the full works - lightning, thunder, hail and rain.  How glad was I to have finished my run and to be hiding inside!
 
Program for Workout #2......10km Tempo Run
                                               2km warm-up
                                               7km @ 7:02m/k
                                               1km cool-down......did 2km.

7km splits :  6:54;  6:56;  6:57;  7:11;  7:08;  7:06;  7:03
Avg. Pace 6:59m/k.  AHR 89%
2km cool-down


Total 11km
 

Workout #1......Track on Radio Road

Radio Road..3.5 times =1200m

Program  :  10-20 min warm-up                     3 x (2x1200m) in 7:47 (6:25m/k)
                     2:00 RI (400m RI between sets)
                     Cool-down.

It hurts me no end to have admit to not being able to count to 6 without making a mistake, but that's what happened at track this morning and so I ended up doing 7x1200m!  To some that will come as no surprise but never ceases to amaze and annoy me!

1.6km warm-up including 4 strides
1200m times :  7:34 ((6:18m/k);  7:37 (6:22m/k);  7:33 (6:18m/k);  7:33 (6:18m/k);  7:22 (6:17m/k);  7:28 (6:17m/k);  AND 7:19 (6:14m/k)
1km cool-down + stretches
Total 11km.

I was pleased with all times and nothing too difficult about this workout at all.  I have to give due credit though to Virtual Partner who kept me honest by forcing me to stay ahead of him for all repeats.

Cross Training

Thirty minutes is what FIRST recommends for cross training so that's all I did from home and back!

A Brisk Walk 2.5km

Long Run

21km!

Plenty of Water in all Creeks

After waking to lightning, thunder and heavy rain, I pulled the blanket back over my head and thought, "Goodie, I don't have to get up!"  Within minutes the storm vanished, the sun came out and I had no excuse to delay starting the longest run in a fairly long time.

Wearing Their Weekend White Waistbands!

Program :  21km @ 7:58m/k

14km loop on Diamond Fields Road
7km loop through Renwick streets.

Time 2:41:24
Avg. Pace 7:41m/k
Splits (1km 7:29);  5k splits 40:40;  40:51;  40:33;   35:57

Back at the school after 14km I stopped for a drink of water and then set off for the last 7km.  I think the last 5 kilometres were the fastest because I could see lightning and hear thunder rolling in over the ranges.

I felt good for all of this run....amazingly!  And no walking uphills at all!

I Call It Cross-training!

Pilates DVD (using resistance band)

Strength Exercises (as in FIRST program) :  20 times  each :  Standing wall slide, Single leg squat,  Walking lunge, Calf raise, Pushup.....the last mentioned is supposed to be done on a stability ball....no one in their right mind should ever try this life threatening feat! Stick with the floor!

Long Run tomorrow.....21km.  OMG!

Workout #2

Another view of my "DLT"!

Program :  Tempo Run......8km

2km warm-up
5km @ MT pace (7:02 for me)
1km cool-down

5km splits  =  7:07;   7:06;   6:46;   6:46;   6:42........all good I'd say!
AHR 79%;   MHR 86%

Time...34:10

Felt good for the 5km and could have run faster.....but I didn't!

Cross Training



 My new Netbook which I have named "DLT", short for "Dear Little Thing"!

About 45 minutes including 1 set Magill drills with a stride between each drill, followed by 20 minutes easy jog in the soccer field, wet grass and bare feet.  Very enjoyable!

Track on Road......Workout #1

 Radio Road once again for today's track workout.  Ideal weather.....lots of lovely misty rain!  

Program:  10-20 min warm-up
                 3x1000m (6:26m/k)
                 3x600m  (6:23m/k)

1000m =  6:26m/k;  6:25m/k;  6:21m/k
600m   =  6:20m/k;  6:15m/k;  6:11m/k)
1km + stretches cool-down.

I finished the session feeling as I like to.........if I'd had to push harder, I could have!

6.8km total.

Workout #3......Long Run

I started late at 11:00am today.  The main reason being I have spent so much time playing around with my lovely new rose coloured netbook!  The ASUS EeePC.....thank you, Ewen and Strewth for steering me in the direction of this little beauty!  I was in love with it the minute I saw it!  How cute can a computer get?

Now, today's run:

20km in 2:50:40.......slow, but it was very hot; I stopped for a lengthy chat with a woman on horseback on Diamond Fields Road and walked the uphills.

14km on DF Road
Return to school for water......so thirsty!
6km running around the soccer field.......ran the long sides like strides and walked the short sides to recover.  That was the only way I was going to complete 20km!

In the soccer field I removed shoes and socks and ran in barefeet on the cool, damp grass which included a couple of puddles to keep the feet cool on each round!  I was never so pleased to finish a run!

20km total.

Tempo Run

Workout #2....Program.....2km warm-up
                                        5km @ MT pace ((7:02m/k)
                                        1km cool-down.
                                        8km.

2k warm-up
5km splits =   6:40;  7:14;  6:32;  7:06;  7:06
2km cool-down.

Total  9km


Light rain meant all the workers were off so I had the entire new Renwick development streets to myself!  I enjoyed this fact and also that the day was cool and the rain was light....in fact, just right!  I even did an extra kilometre.



Addendum:
 If anyone reading here knows anything about buying a laptop, please add your tips here.  Not the most expensive please!   Just something for internet access, Office, email, etc. The reason I'm asking is that the very next time this desktop crashes, I have to get a new computer and I have my heart and mind set on a laptop so as I can have it with me at all times!  Pretty sick, I know, but it's my lifeline to the rest of the world!

I've done some research, talked to salespeople but I think some of you who call in here might have ideas from your own experience.  If so, you'll be doing me a favour by adding your tips, so go right ahead and tell me what you think I should buy when the inevitable happens! 

Oh, another thought....and most important  :  the best place to buy!

Back in Business...

Computer crash and if it happens again, according to the repairer, I'll have to get a new one! So I'll skip last week's training which I have in my running diary, and start with this week's.

Tuesday :  Track Program:
                  10-20 min warm-up
                  2 x (6x400m) in 2:32 (6:20m/k)
                  10 min cool-down.
2k warm-up
2:28 (6:13m/k); 2:27 (6:12m/k); 2:30 (6:20m/k); 2:28 (6:14m/k); 2:29 (6:18m/k); 2:26 (6:09m/k).
2:30 (6:16m/k); 2:25 (6:07m/k); 2:24 (6:04m/k); 2:21 (6:00m/k); 2:23 (5:55m/k); 2:18 (5:57m/k).
1k cool-down.

Total 7.8km