2014 Closing! ~~~~~

I didn't run today.  Instead I cut all the lawns...a clean start to another year!

Track with Leah ~~~~~

We met at Chev College, 10:00am, for today's track session. With Leah on holidays, we're able to meet up for our runs for the next couple of weeks and I always enjoy the company.  Because she hasn't been doing much running of late, Leah wanted to run at my pace which was fine with me and so much better than me having to run at her pace!

10 min warm-up & few strides
6 x 400m (should have been 10, but...!) in 2:39 based on my 35min 5km time
400m RI walk/jog
Cool-down.

2:36;    2:34;    2:30;    2:33;    2:34;    2:07

Fairly strong wind blowing across the oval.  Otherwise, a pleasant morning and not too hot.  We'll meet again for a tempo run on Thursday, to start the New Year off well.  Tomorrow, I might do a few hill repeats somewhere to finish off the year 2014!   Where did it go??!!  So fast!

Three Days Off! ~~~~

...and back this morning!  The break was just long enough to enjoy Christmas and see some friends.  This morning Leah joined me for my 'longer' weekly run and it was great to have someone to chat to along the way.  We met at "The Briars Inn" and ran the Parkrun course, 5km out and 5km back.  The 500m grass downhill at the start was absolutely waterlogged and no other way down except to slosh through the water; yesterday's Parkrun, which I missed, must have been fun!

On the return, Leah was charged with seeing that, despite ankle deep water, I didn't stop on the 500m uphill to the finish.  She did her job well and I didn't stop once!  I think I'm starting to find it a little easier too...which is a nice feeling!

For today : an easy 10km jog/walk/talk!

Track in the Soccer Field ~~~~~

With storms forecast,  I made a decision not to go to Chev track.  Instead, I used the soccer field at the Highlands School where there would be shelter if needed and also close to home if the forecast was correct.  Much later, now at 1:30 pm the storm isn't too far away judging by the dark grey skies.

I knew the session was going to be a disaster; my legs refuse to work hard two days in a row but it was the only way of getting the three important sessions done this week.

Distance/Time I should have done :
1600m (11:00);    1200m (8:09);    800m (5:22);    400m (2:39)

However, my times were :
11:43;    9:02;    6:08;    3:06

Say no more!  No excuses but the soccer field was very rough, the grass uncut and wet!


Took these pics yesterday from Parkrun course ; forgot to add them!

Lucky cows cooling off!

Cow with 2 alpacas!

 

Longer Run ~~~~ Apology to Wingecarribee River!

A few posts back I mentioned seeing a 'creek' running alongside the parkrun course in Bowral. It is none other than the Wingecarribee River and an apology to the river is noted here!

For today's longer run ...a day late... picnic at Fitzroy Falls yesterday with friends, lovely!...it was hot and humid today and I had a raging thirst!  I turned back on the Parkrun course at the entrance to Oxley College where I found a hose connected to a tap and where I was able to refill the tank!  I ran the downhill start fast and then jogged/walked the rest of the run.  I was so tired today; track tomorrow.....Xmas and having to change days mucks up my running!

Today  :  11.2km

After the downhill start I turned left instead of the usual right turn onto the course.  It only goes another 500m and ends, so the full course would be 5km.  I forced myself to run 'that hill' each timed I passed it which was 2.5 times!

 .... along the course :

BOWRAL PARKRUN #13

No PB today!  Yet, I felt like I was running better than last week...not so!

5km in 35:21  (22sec slower than last Sat.)

7:20;   7:02;   6:54;  6:54;   7:09 
Avg. Pace :  7:06m
AHR 84%;  MHR 94%.

RUNNING DYNAMICS:

Avg. spm = 170
Max. spm = 235
Avg. Vert. Osc. = 6.6cm
Avg. Ground Contact time = 292ms
Avg. Stride Length 0.83

TE 3.6 = Improving!

A few Santas and reindeer running today!  Weather, good but a little humid.  A lane had been mowed through the paddock since I was there on Thursday, so no one got lost.  Heard, though, that a few runners in previous weeks have NOT been going as far as the turnaround!!  Can't believe it!  Why would you bother running/walking at all if it wasn't to test yourself over the full 5km?  I was shocked to hear it announced a few weeks back.
 

 

Tempo Run on Bowral PARKRUN course ~~~~~ with photo stops!

Part of that final hill!

In the last photo above, the hay, which was 'as high as an elephant's eye' has been cut and our pathway through to the cycle track has disappeared!  On the run back today I didn't know where the turn-off was to start the hill climb.  I consequently took the wrong clearance and ran up a middle section whereas I think the correct lane is the dark green patch on the bottom right of the photo!   The hill also goes well beyond what can be seen at the top of the pic. It turns left and just keeps on keeping on! I wonder what difference this change will make on Saturday.  Probably no one else knows yet!


Today's Tempo Run :

1.5km warm-up
5km @ ST pace (7:29m/k)
1.5km cool-down

I was very slow today and the soles of my feet are sore from running on concrete!  I think it's the worst surface...for me anyhow;  my feet are still sore several hours later, but I went to the Parkrun course specifically to face that final hill again!

Time for 5km : 39 minutes....with stops.

Long Hill Repeats ~~~~

As suggested by Pete Magill :   Run uphill for 60 seconds and stop.  That's as far as you go in all  following repeats.

6 x 60 seconds 
Bong Bong Road

Despite the fact that I don't get far in 60 seconds, it was still a decently hard session.

I plan to do tomorrow's tempo run on Saturday's Parkrun course as I did last Thursday.

"Going about our business" ~~~~~

It was with a deep sadness that I drove to Chevalier College this morning and, though geographically far removed from Sydney's tragedy in this morning's early hours, it was impossible not to be emotionally close and involved.  My insignificant 'business' today was a track session and so I got about doing it.

Warm-up  :  1 set of Magill drills with alternating strides
4 x 1000m @ 6:44m/k

6:40;    6:38;    6:41;    6:35

Few stretches and home. 

BOWRAL PARKRUN ~~~ #12 ~~~~ A NEW PB!

Parkrun 5km in mud and slush!

Plenty of mud and water to maneuver on the track and especially on the grass hill.  Shoes and socks soaked right  from the start as there was no way of avoiding the quagmire on the grass.

Other than that, a cool morning...good for a run and especially good for a new PB.
I left VP run at last Saturday's pace (7:07) but, even though I didn't watch him as closely today as I did last week, nevertheless I finished ahead!

Time :  34:59 (official) 34:55 Garmin. PB by 32 seconds.

Avg. Pace:  7:01m/k
Splits :  7:07;  6:51;  6:55;  6:48;  7:13....that hill again!
AHR 86%;  MHR 96%

TE  3.7 = Improving!!

RUNNING DYNAMICS :
Avg. Cadence 177spm
Max Cadence 190spm
Avg. Vert. Osc.  6.1cm
Avg. Ground Contact Time 277ms
Avg. Stride Length  0.8m.

A very small group of runners this morning...32

Tempo Run ~~~~

Weather awful!  Windy and showery.  I decided last night that I'd do today's run on Bowral Parkrun course for two reasons mainly : one was to get over the hurdle of passing the halfway point of Parkrun's 5km and the other was to tackle that final hill again! In spite of the bad weather I set off and ran the course in terrible wind and the occasional heavy shower.

It wasn't until today that I realised there was a wide creek to the left of the course and follows it all the way.  Amazed that I'd never seen it before today! On past the turnaround point, the cycle way winds up and down through what would be Moss Vale and Burradoo areas; all green fields after the rain.  The creek at some stage is replaced by the railway line that comes from Sydney and goes through to Moss Vale and then on to Goulburn.  Not a person or bike rider to be seen when I turned around just after Oxley College and no one on the way back either.  No wonder, with a most unpleasant headwind all the way back to the start.  The last 1.5km was a cool-down but when I came to the soaked grass hill I took a deep breath and ran as fast as I could up to the finish! I have a hope that the more often I run this hill, the easier it'll get!

6.5km on Parkrun course.

Enjoyed the run, despite the weather; my only disappointment was seeing that VP had finished ahead of me by just over a minute!

Tempo Run:

1.5km warm-up
6.5km @ MT pace (7:23m/k based on 35.30 for 5km)
1.5km cool-down.

Time : 48:16
7:33m/k Avg.
AHR 82%;  MHR 89%
7:24;  7:44;  7:46;  7:21;  7:49;  7:31;  (3:35)

TE  3.3 =  Improving!  Really?

9.5km for the day.

Magill's Short Hills ~~~~~

After finishing school at 12:00pm and with a hill at the end of the street, I did the first of Pete Magill's suggested short hill repeats.  Whereas his long hills are run by 'distance', short hill repeats are run according to time.  So, for a start......

Today :
8 x 30 seconds at about 95% effort
Jog down.  Wait 4-5 mins.

I don't think the hill I used was steep enough.  The one at Parkrun would be ideal....maybe next time!

Track ~~~~~

Before I even look at my Garmin 620 for today's results, I just have to say it felt like the hardest session I've done in a long while.  I was completely knackered!



Today's Program  :

200m (1:20);  400m (2:41);  600m (4:04);  800m (5:27) /   800m;  600m;   400m;   200m 
200m - 400m RI between each rep.

Now, I'll take a look!  ~~~~~ 

For a warm-up I did 1 set of Magill drills + strides.

1:19 (TE 1.1= minor);  2:47 (TE 1.3= minor); 4:04 (TE 1.6=minor); 5:30 (TE 1.9= minor)

5:33 (TE 2.3=maintaining!);  4:09 (TE 2.3=maintaining); 2:38 (TE 1.5=minor); 1.15 (TE 1.1).

Did my best, but gosh!  It was really, really hard going for every repeat.  Left me breathless after each one!  Overcast and humid; another storm on the way.

Short cool-down + stretches and home! 
 

Sunday Run ~~~~~

I'm not calling Sunday runs 'long' anymore because they're not long at all!  In fact, this week's tempo run was longer by a little more than 3km, so I'm calling them "Sunday Runs" from now on.

8km at LT pace

I didn't bother about pace or time today, but concentrated on running all hills strongly and Diamond Fields Road has a few good ones!  Rain has made a mess of parts of the road where rocks and stones are poking out all over the place; to be avoided at all costs!

8km in 70 minutes...Diamond Fields Road.

I enjoyed this easy run and worked hard on the hills and long inclines.  I hope I'm not getting too confident but I think I'm getting fitter over the past couple of weeks.  The only reason I have for this assumption is :  I'm no longer feeling tired* or exhausted after any of my training sessions, including Parkrun!  A few weeks ago, I used come home from everything feeling like I was about to die and good for nothing for the rest of the day!  Hasn't happened at all in the past week.  Hope springs eternal......!!

*well, a bit tired!

BOWRAL PARKRUN #11 ~~~~` I'M SO EXCITED!!

A BIG PB FOR ME THIS MORNING!  49 Seconds! Previous PB 36:16  (If  my maths are wrong, Ewen will tell me!)

I'm so happy with this morning's Parkrun I'm going to put in every statistic from the Garmin 620...here goes:

Official Time : 35:27 ~~~  Age Graded Score  ...87.02%

7:03;     6:57;     6:59;     6:56;     7:33

Avg. Pace :  7:07 (VP set at 7:15m/k & I kept a close eye on him all the way!)
 AHR 92%;  MHR 102%

TE 4 = Highly Improving! (If I get to 5 it's 'Overreaching'!)

RUNNING DYNAMICS :

Avg. Cadence  171spm
Max. Cadence  180spm

Avg. Vertical Oscillation ... 6.0cm 

Avg. Ground Contact Time ...  291ms

Avg. Stride Length ...0.82m

Recovery Adviser : 26 hours

VO2 Max 37

Race Predictor : 5k 27:50;     10k 57:47;  Half 2:08:07;    Marathon 4:24:28 ....I don't think Mr G-armin takes my age into consideration!!

I think that's everything! Except to say again ...... I'm so happy with my run! I'd hoped to just go under my previous PB of 36:16 and would have been pleased to do so, but 49 seconds was never in my wildest dreams!  I didn't walk...not even once, and I ran the hill at the finish till I thought my lungs would burst!

Bowral Parkrun #11....PB!

 

Tempo Run ~~~~~

PHEW!   It was hot and it was humid when I finished today somewhere around mid-day and it's taken all day to recover!  Actually, Garmin 620 tells me I need 23 hours to recover and I'm thinking it might be right!

Tempo Run :  11.5km ~~~
1.5km warm-up
3.5km at ST pace (7:35m/k for 5km time of 37min)
1.5km easy
3.5km at ST pace
1.5km easy.

1st 3.5km in 26:34.  7:35m/k.  TE 3.1 'Improving'!

2nd 3km in 25:59.  7:59m/k.   TE 3.5 Still 'Improving'!!

Track ~~~~~

Got to Chevalier College at 11:00a.m and it was very hot and very, very humid after last night's heavy storms.

1600m at Chev track

I had to do :
10-20 min warm-up........incl 4 drills & strides
2 x 1600m in 11:39
1 x 800m in 5:41
...based on 37min 5km time
10 min cool-down.

2 x 1600m :  11:02;  11:10
1 x 800m 5:35


A few stretches to finish with...too hot and exhausted for anything more!




































































Just 

 

Long Run ....with Leah ~~~~~

Range Road 10km ..out and back.

We parked in "The Abbey" nursing home grounds on Range Road and I don't think a fitter pair were ever seen running down that driveway!

I wanted to do a long hilly run and that's what I got. With Leah for company the 5km out and back  didn't seem too bad but we did have to take a couple of walk breaks on some of the hills.


Warm and humid morning; thunderstorms predicted for the afternoon.

This was a good week having got all sessions done : Track, Short Hill reps, Tempo Run, Parkrun and Long run.  That's how I hope the coming weeks will pan out.

Today 10km.

Bowral Parkrun #10.......Volunteering.

I handed out the tokens to each finisher this morning and I must say it was interesting to see the frontrunners come in and their sweaty bodies collapse to the ground! I always see how the back-of-the-pack runners finish ...because that's where I am .... so it was interesting to say the least, to watch the fast runners finish.  Some of the little kids are amazingly fast!

And so.....I did my 5km (slowly & with walk breaks) after finishing the volunteer job;  very warm on the course and windy as well :

5km in 38:20...no stats. 

Tempo Run

I can't begin to guess why the Garmin 620 gives me a predicted 5km race time of 27 minutes when I'm puffing and blowing to finish this morning in 38 minutes!What it doesn't say is how many years of training this would take!

Tempo Run :
1.5km warm-up
3.5km @ ST pace (7:23m/k based on 36 min for 5km)
1.5km cool-down.

Overcast with a very light rain; good for running.  Course included 3 good hills!

Time : 38:13
7:35;  7:27;  7:57;  7:50;  7:21
AHR 80%;  MHR 90%
TE  2.8  (a little more than half way between 'Maintaining' and 'Improving'!!)

5 of 8km

TODAY  :   8km

Short Hill Repeats ~~~~

I had a look at Pete Magill's short hill repeats....all in the hope of tackling the hill at Parkrun each Saturday!  This coming Saturday I'm on the volunteer roster, so I have an extra week before running it again.  I used do  Magill hills and drills regularly, haven't in ages, enjoy them.

Magill Short Hills :

8 - 10 times, fairly steep, 40-80m, just under 'all out' effort, walk down, walk around for 2-3 minutes and start all over again!

Down from the school where I'd been for an hour : on BongBongRoad I chose a section that was steep enough for me, and did the full 10 repeats over a distance of about 50m.  On one or two of the 3 days I help out with one of the children at the Highlands School, after I finish is an opportunity to do some training on either drills or hills......if I feel up to it!

Track at Chev. and Amy's Pool! ~~~~~

Amy's Pool!

Amy's pool is located outside the back door, so I see it as I come from the garage to the house.  This morning, returning from Chev. I looked at it, as I usually do, and saw a poor little beetle swimming frantically to reach a leaf.  Mesmerized, I watched as it swam and swam in an effort not to drown and reach dry land!  After a magnificent crossing of the pool and the leaf right in front, the tiny beetle made a last valiant struggle and climbed aboard the leaf!  Relief, but now what would happen?  Endless pool crossings clinging to a leaf?  Attacks from other critters? Starvation?  This was all too much for me so, suddenly aroused from my reverie back to reality, I quickly bent down and gently lifted the leaf with beetle still on board onto dry land!  Deep sigh of relief and pleased with my good deed, I felt I'd done something really worthwhile as the beetle, without so much as a glance back, scampered off to do whatever it is beetles do for the rest of the day!

On the other hand.......My Track Session at Chevalier College!

The Program :
10-20 min warm-up
5x800m (5:32) based on 37 min 5km time. 
400m RI
Cool-down.

Warm-up was a light jog followed by set of Magill drills with strides between each.
5x800m :    5:29;    5:36;    5:39;    5:43;    5:38
400m RI walk between each.
Short cool-down + stretches.

I don't like 800m repeats!

 Despite the pleasant conditions, I really don't like 800's!  They're hard work!  I was intending to finish after the 4th repeat and only continued with the 5th because my Garmin 620 showed I had a new VO2Max of 37 and .......predicted a new 5km time of 27:50!!  It also showed I needed a recovery time of 7hours!
 

PARKRUN BOWRAL #9 ~~~~~

Terribly disappointed with my run this morning, especially when I was sure I was going for a PB!  I didn't take any walk breaks which is why I was more than a little surprised when I looked at results on my Garmin 620 at the finish.   Anyhow it's done and there's no use moaning about it now....but I am disappointed, surprised and annoyed that I was so far off PB of 36:16!

Garmin Time :  36:43
Official :  36:46

7:19;  7:13;  7:14;  7:12;  7:43
AHR 90%;  MHR 97%

5km Sleep Walking!

Tempo Run ~~~~~

....and a hot one at that!  I didn't start until 10:00am due to a lack of sleep during the night which meant I had to cancel meeting Leah at 7:00am, catch a couple of hours sleep and then attempt today's tempo run.

I didn't feel too bad running but when I stopped I was lathered in sweat and feeling any old how!

So here's what I had to do :

1.5km warm-up
3.5km @ 7:27m/k  (based on a 5km time of 36 min in F.I.R.S.T. Program)
1.5km cool-down.

This is back to Week 1 of 12 in the F.I.R.S.T. 5km program.

3.5k of 6.5km

Results  ~~~~~
3.5km in 25:46
AHR 87%;  MHR 97%
Avg Pace 7:20m/k...just made it!
TE  3.5  ~~  Improving!
Splits:  6:58;  7:18;  7:54....3:35

Total : 6.5km

Track at Chev. ~~~~~

These days I need 2 days to recover properly from Parkrun 5km so today was the first run since last Saturday.  I find I do a better session taking adequate rest after a hard run.

 A pleasant morning : warm, cool breeze; grass dry on a mowed 400m lane.

This week's track session :

10-20 min warm-up......including 4 strides with drills
8 x 400m  (2:49)
RI 400m jog/walk

2:42;  2:50;  2:45;  2:44;  2:35;  2:38;  2:28;  2:28

I didn't mind this session at all :  felt good and ran fairly hard, puffing at the end of each repeat!

 

BOWRAL PARKRUN #8 ~~~~~

Missed a PB by 10 seconds!!  BAH!!  GRR!  BOO!  BAH!  If only I hadn't taken those few walk breaks!  I should be satisfied with today's results, not having done a single run since Fisher's Ghost 5km last Sunday!  A whole week off!!  That's one run on my "not to do again" list!   It took the entire week for me to feel fully recovered. 

My time today = 36:16
Official time    = 36:26

Pleasant enough morning though quite humid while running. 

5km BongBong Common

Some stats from my Garmin Forerunner 620 .......

Time 36:16  (official 36:26)
Avg. Pace ... 7:20m/k
AHR 131 (92%)
MHR 146 (102%) ?
TE 4 =  Highly Improving!  Woo Hoo!
Splits :  6:47;    7:18;     7:21;     7:31;     7:16
Age Graded Score  = 84.68%

So.....that's Ok for now, but I'll be aiming really, really hard to get past those 10 seconds next Saturday!

Fisher's Ghost 5km ~~~~~

5km course

Spoils of the day!

Well!  For sure, that was the toughest 5km I can recall!  The old, and much kinder, course has been changed to make way for new development, buildings etc. and what was left for a new course were hills, hills and more hills!  More drink stations than previous years...they must have known it was going to be a hard day for most!  

The awards,  M & F under 8 yoa and every year from there up to 16 (or was it 18?) yoa, dragged on forever, seasoned intermittently with unstoppable chat from Council member etc..etc.  I thought I might reach my next age category before they finished!

However, I did manage 3rd place in 70+ age category which, at age 85, seemed to me like a damned good effort....even if I say so myself!! 

My Results : Fisher's Ghost 5km, 2014 :   Garmin distance 5.3km!

Time :  38:48
Avg. pace   7:17m/k
AHR 90%;  MHR 100%....?
7:27;   6:53;   7:21;   7:37;   7:25

606 runners in 5km
149 of 308 female runners

1st place getter 70+....33:35
2nd ..............................37:28
3rd................................38:48..Me!

Will I be back next year?   Doubt it!

2nd & 3rd places

(l. to r.) 2nd, 1st & 3rd

Track at Chev. ~~~~~

10:00am start at Chev track and looking very much like an approaching storm.  It's forecast for later today but so far no sign of it :  sunny, quite warm day.

Program : 
10-20 min warm-up
4 x 400m in 2:45
RI
Cool-down

I did the warm-up + few drills with strides.

2:51;  2:35;  2:34;  2:32

Cool-down + few Pete Magill drills.


 

400m lane at Chev.

Tempo run on Thursday, no parkrun on Saturday, Fishers Ghost 5km on Sunday.......and it's going to be the usual sweltering hot day!   

BOWRAL PARKRUN #6 ........and the wheels fell off!

My 2nd slowest time!  I suppose I could make excuses like :  it was so hot and so windy!  And it was! But I won't!  Just one of those days when, right from the start, you know it's all going bad and can only get worse.  And it did :  several walk breaks and a struggle from start to finish.  One of 'those' days!

5km in 37:47.......I'll say no more!

Track at Chevalier College ~~~~

Windy morning everywhere in the Southern Highlands!  However, someone had mowed a narrow lane at Chev. which I measured as exactly 400m.  I think it might have been done by the nice grounds keeper...just for me!  If not, I was still grateful that there was an accurate lane to use.

My program was :
10 min warm up + srtides
200, 400m, 600m, 800, 600m 400m, 200m.
Cool-down.

My times were :
1:16;   2:38;   4:29;   6:10;        4:25;   2:47;   1:14  

Longish Run ~~~~

Can hardly call any run I do as "long" these days, so "longish" or "longer" seems more accurate.  A warm and windy morning.  I used Diamond Fields Road again, but ran the hills and long inclines only once, not twice as I did last week; walked quite a bit where the road was strewn with rocks and stones, making sure that my none too fresh feet didn't trip and find myself doing a 'face-plant'!

I turned off  D.F. Road when I got to about 4km and went straight uphill to Diamond Creek Wines Estate....not for a tasting which would have been very nice, but because it added another hill and it was years since I'd been there.  That added another 500m until I came to the gate of a private property.  I took a couple of pics of this section and began the return run.

Diamond Fields Rd to the left.  Straight ahead to Diamond Creek Wines!

Today : 9km
Worked on the hills
Some walking
AHR 77%;   MHR  94%
TE 4 =  'Maintaining'

9km..Diamond Fields Road.

Bowral Parkrun #5,,,,,,,,, and another PB!

Last Saturday my time was 36:38, so I set VP at 7:18m/k to get me to the finish in 36:30 hopefully and with that improvement I would be satisfied.....for now!  At right on 8:00am, 71 runners set off down the 500m grassy hill....the same one we run UP at the finish!

The morning was very hot and I really didn't expect to stay ahead of VP at all......but I did and no one was more surprised then I was!  Here are the results :

Time : 36:16
Avg. Pace : 7:14
AHR 129 (90%);   MHR 141 (99%)!
TE 4 =  Highly Improving!
Splits :  6:54;     7:03;     7:13;     7:14;     7:45...uphill!
Place : 42 out of 71;  18th female.

....and.....Age Graded  .......85.06%...was I thrilled or was I thrilled?   You bet I was!

Now, if I can just nibble away, bit by bit, at that 16 seconds!

Tempo Run ~~~ VP Won!

I started with VP (set to run 7:11m/k), but finished 1min 45sec behind, so I was a little disappointed.  Truthfully, I was more than a little disappointed ..... I was furious!  With myself!  Couldn't get ahead.  The closest was 15sec behind and after that, well, the results speak for themselves!

Tempo Run
1.5km warm-up
5km @ 7:11m/k
1.5k cool-down.

5km including 2 long hills!

5km in 37:35
Avg. Pace 7:26
7:41;   7:07;    7:38;    7:34;    7:33
 TE 3.8......improving! 
AHR 120 (84%);  MHR 136 (95%).

Very warm when I started at 10:00am;  very hot when I finished! 

Today :  8km 

Track at Chev. ~~~~~

I can't believe how cold it is here today!   Cold and windy at Chev track at 11:00am.  Still only 11 degrees now at 3:00pm, so it'll be on with the electric blanket tonight for sure!

 I was very pleased to see a narrow, exact 200m lane had been mowed in the oval.
 
The session was :

10-20 min warm-up ( including 4 strides + drills)
3 x 800m in 5:32....based on 36min 5k time.
10 min cool-down (plus stretches)


Before I began, I thought I'd do 4x800m but I found 3 were enough! 


Results :  5:28;  5:27;   5:27..........Just ahead of VP!! 

Long Run ~~~~~

A very warm day with plenty of sunshine and slight breeze, so the only way to spend such a beautiful morning was with an easy run along shady Diamond Fields Road.  As usual, there was no one but me on the road, which was, for the most part, in good condition.

I think Bowral parkrun could become an obsession of mine!  I look forward to it from one Saturday to the next and, keeping in mind how the last 500m is a slow uphill struggle for me anyhow, I decided this morning to do something about it.  Diamond Fields Road has some very nice steep hills and long inclines and my decision was that I would run each hill twice on the way out and again on the return!

And I did!  As I approached a hill, I took a deep breath into my big beautiful lungs (as I've recently had them called!) and charged to the top!  Jog/walk down, another big breath into the same big beautiful lungs and another recharge up!  I did this three times on the way out and three times on the return.

Marvelous what you can do when your mind is made up to do something!  Usually I moan and groan, head down, shoulders slumped as I jog and walk these very same hills, but not today :  head up, knees high, arms pumping .......parkrun is only six days away and I'm going to kill that 500m hill towards the finish!  I will NOT let it beat me next Saturday!  See what I mean by "obsessive" about this parkrun thing?

Today:  9.5km (didn't worry about time or pace, just distance and hills)

 

 

Parkrun...Bowral & a NEW PB!

I ran and I ran, determined to improve my Bowral parkrun times of  37:27, 37:34 and 39:29 the one where I missed the start!  I didn't miss it this morning!

After a short warm-up and a couple of strides, I got myself to the start line somewhere in the middle of the other 75 runners.  I didn't stop once, the only thing slowing me down was that darned 500m hill at the finish!

Time :   36:38
Splits : 7:12;  7:17;  7:19;  6:54;  7:42
Avg. Pace : 7:17.......had VP at 7:15m/k!

57th of 76 runners;  22nd female;  79 points, making a total of 276

and.........

Age Graded  84.21%!  (from 82.38%)

Parkrun Bowral 18/10/14

 


 

 

This Is Becoming Embarrassing! ~~~~~

For about an hour today I had a lung capacity test and I nearly blew the machine and nurse/technician out of the room!!  I've never had this test before, just like the stress test on Tuesday..a first for both.

So.... I had to breathe in and out; pant with air passage blocked, hold my breath for ? seconds; blow hard and fast; slow and normal and every which way into a machine with tubes all over the place and......with a peg on my nose! And do every test 3 times sitting in a closed cubicle!

Well, I blew and I blew till I almost blew the hospital down!  The scales went way off the radar for every test and I think the technician was getting worried that the equipment might have to be replaced after I'd finished!  I can't remember what each different test was for, but one was for lung capacity; oxygen, carbon dioxide; measuring how much air is still left in the lungs after a hard expulsion; signs of asthma and others too technical for me to understand.

To say the nurse was gobsmacked is an understatement! She said she hadn't seen lungs like mine or such results in anyone even near my age, and brought another technician in to show the results,   In fact she said I had the lungs of an extremely fit 20 year old! She checked and rechecked telling me they were well satisfied if patients got to 80-100%. Mine 'blew' off the scale to somewhere at 170%!  The nurse told me she was 34 and my results were far better than hers!

I left there with a very big smile on my face and that's the last of the tests my GP wanted done.  All these good results make me think maybe I'm going to be the first person to escape mortality!

And now, for parkrun tomorrow!

Treadmill Stress Test & Tempo ~~~~

I had a treadmill stress test on Tuesday at the Cardiac Unit of Bowral Hospital to see if there was any reason for increasing breathlessness while running.  Never had one before.  All wired up, started walking, told to slow down (!), no jogging (!!), speed and incline increased every 3 minutes, I asked if I could jog (reply yes!) and off I went.....easy!  Dr asked if I could keep going longer than their usual time...reply, sure!  Off I go again....easy!  Dr and nurse ask can I keep going if they increase speed dramatically and put in a steep hill...reply, sure!  And off I go again!  By this time, Dr and nurse ready to collapse with surprise while I just kept on running until they stopped the treadmill when heart rate got to 142bpm.  I could have kept going but was starting to puff!

The nurses and Dr couldn't hide their surprise and told me I was 'disgustingly fit', and going by the looks of the people who were there before me -  I was last on the list  -  I can understand why they were so surprised!  I was pleased to get an updated MHR of 142bpm as I'd been using 132.  It probably is higher than 142 but that's where the test stopped so that's what I'll use for training in future.  On Friday, I have a lung capacity test just to make sure there's no problems in that area.  Have already had blood tests (no results yet) and chest x-ray (no results yet).

I didn't like the Dr much when, commenting on my breathlessness while running, he added, "Well, you're not getting any younger, you know."  To which I replied, "Really?  I hadn't noticed!"  And after that, our feelings for each I'm sure were mutual!

5km

Now for today's run:  Tempo Run
1.5km warm-up
5km @ 7:11m/k
1.5km cool-down.

 5km in 36:23....improving!
Avg. pace 7:16m/k

Weather back to normal after wind and rain for past two days.  Today : sunny, cool and breezy.

Total today  :  8km

Chev Track ~~~~~

I could see the storm approaching which is why I got out really, really, really early this morning and was at Chevalier College track by 9:00am!  I did all but the last two repeats before the rain poured down, leaving me soaked (but happy!) after the morning's session.

10-20 min warm-up + 4 strides with drills

6 x 400m in 2:41 ...(6:42m/k based on 35 min 5km time)

3:00;      2:59;      2:54;      2:50;      2:46;      2:31

No cool-down!

Bowral Parkrun #3 ~~~~~

What a mess I made of this one!  Got to "The Briars" in good time to do a warm-up only to find that I'd left my bar code at home!!  About turn, roared home 'real fast' (!) and roared back 'really, really fast'! Ran to the start, no one in sight, just a blur of colour in the far distance of the walkers and mums with strollers.  Undaunted, and swearing like a trooper, I clicked the Garmin and set off in hot pursuit.  The only runners I met were those on the return leg!

I was, still am, absolutely furious with myself!  It was the first of these three park runs that I didn't  feel I needed a walk break and even ran the 500m hill at the finish! As as result I have two times : the Garmin and the official :  37:25 and 39:29 respectively!  The official, of course, stands but I can't wait till next Saturday to remedy this!

Parkrun Bowral #3:

Time : 39:29;    78.13%;  72 Points...making a total of 197 points.

Tempo Run ~~~~~

7:15am with Leah, from Highlands School. With daylight saving, it was a bit chilly to start with, but a lovely morning nevertheless. We did the warm-up together, then Leah did 4km to my 3km in the same time space!  Met up for the cool-down.

Program :
1.5km warm-up
3km @ ST pace ....... 4km @ ST pace for Leah!
1.5km cool-down.

Virtual Partner ahead of me this morning!

 3km in 23:33.....not good!

3km

 
 

Track ~~~~~

Beautiful morning all over the Southern Highlands! 

Track Session.... Chevalier College :

10-20 min warm-up......+ 4 drills & strides

2 x 1000m in 7:13 based on 5k time of 37:20
7:23;    6:58

Cool-down + stretches. 

I enjoyed this session :  perfect weather with breeze and sunshine; easy session....maybe that's why I felt good!

Chev College Track

ParkRun #2 ~~~~~

Another brilliant day....warm and slightly windy on the way out.

I struggled again on that last 500m.....called an 'incline' but I say it's a steep hill and had to walk most of it.  I was feeling like dry reaching at the finish so I must have tried!!  Anyhow, it's something to chip away at in the next weeks.

Today  :  37:34;     82.12%;  53rd of 66 finishers;  22nd female....and 79 points!

I love the idea of this parkrun every Saturday in Bowral!  Good to see so many children, mums and dads, runners and non-runners taking part.



5km out & back on BongBong Common

Tempo Run ~~~~

Met Leah at Highlands School, 7:15am for today's run.

3.6km @ tempo pace

I lagged behind badly this morning! Leah ran at her own pace after the warm-up and left me struggling in  her wake.  Struggling and puffing are becoming the norm lately.  Check-up with GP next week.  Or....can this be age?!

Program :
1.5km warm-up
3.6k @ ST pace......supposedly!
1.5km cool-down

Today:  6.6km

Track ~~~~~

Met Leah at Chev track at 8:00am.  A very warm start to an even warmer day, more like summer than early spring.  The session was :

10-20 min warm-up
6 x 400m with 90 sec recoveries
10 min cool-down.

2:58;   2:51;   2:46;   2:52;   2:52;   2:43  .......my times!  Leah was ahead of me for all 6!

BOWRAL PARKRUN ....#1 ~~~~~

Parkrun has arrived in the Southern Highlands and this morning was the first run!

Gorgeous spring morning; start/finish at the Briars Country Lodge & Inn; course on the walk/cycle track across Bong Bong Common; flat, except for short incline towards the finish.  128 runners today.

Bowral parkrun 5km

I didn't run all that well; way off my best 5km time!  Felt out of breath and took a few walk breaks, but that's OK...it's a run, not a race!  It'll be interesting to see if I can improve each week.

Today : 5km in 37:27
96th of 128;  55th female
Age Grade 82.38%
44 points!

Track ~~~ Leah's first!

I'll get it out of the way now...... I suffered the indignity of being lapped at every repeat!  Leah did well;  I was hopeless!  Chev. track;  very warm morning at 8:00am;  grass wet from overnight dew.


Today's Session :

10 min warm-up
1600m, 1200m, 800m, 400m...400m RI
10 min cool-down.
Usual stretches.

Leah's times :  10:20;  7:48;  5:10;   1:46

I didn't run these repeats;  instead I jogged along behind Leah for about half of each distance!  I just couldn't do it today!

Kept an eye on Leah for her first track session; she was running with VP and ahead of him for all reps.

Long Run ~~~~~

Started at the school with Leah, 10:15am.  Beautiful day, quite warm; Diamond Fields Road quiet and shady; as always a lovely place to run.  I had Lead do a couple of hill repeats on the way out and back, while I jogged and watched!  She did well and is really keen to improve in the next 7 weeks leading up to Fishers Ghost 5km on November 11.

Diamond Fields Road

 

Today  :  10km

Easy Run ~~~~

The usual 5km with Leah and Ross at 7:15am.  School term finishes today.  During the next two weeks I'm doing the three sessions of my 5km program only :  Track, Tempo Run and Long Run...Leah will do some of these with me when her time permits.

Today  :  5km

Tempo Run ~~~~~

I don't usually do two 'hard' sessions on consecutive days, but I did this morning when I changed the tempo run from tomorrow to today because it fitted in with Leah being able to run with me at 7:15am.

1.5km warm-up
5k @ 8:11m/k....(based on a 40 min 5k time.)
1.5k cool-down

5km ~~~~
7:11;    8:07;    8:09;    8:01;    8:24

For me, this was not easy running!  Cold, windy morning.  Leah could have run faster!!

Track ~~~~~

Leah unable to come so I drove across to Chev and did the session, running just inside the boundary fence...no lanes!

The Session:
10-20 min warm-up.......did 400m jog only
8 x 400m (3:03)
400m RI...took about 60 sec.
10 min cool-down...nil

I was rushed for time and had to cut down on the warm-up, recovery intervals and cool-down.

8x400m = 3:04;  3:05;  3:00; 2:57;  2:56;  2:58;  3:00;  2:43

What a Difference......

.......a week off makes!  Puff! Puff!  Nevertheless, I made it back with Leah and Ross at 7:15 this morning for our usual 5km loop from the school, through Renwick and back to the school.  Surprisingly warm morning followed by an even warmer day; the most beautiful weather over the past few days in Mittagong.

5km loop

Tomorrow, I'm taking Leah through her first track session!  Ross not terribly interested and is doing upper body work instead.  For this week we'll be using the soccer field at the school so as Leah can shower in the gym and be in time for school at 8:30.  Whether we get through the whole program will be determined by the time available. 

I can't help wondering what she'll think of the drills and strides prior to the workout! 

Looking forward to it!