Tempo Run ~~~~

I was a little disappointed, not so much in the time, but more about how I felt!  I stopped a few times for a couple of seconds when I was out of breath.  I shouldn't have expected this as the Garmin  -  and VP!  -  were set at 7:23 m/k as per program.  Anyhow, it happened, but I was quite cross with myself!

Program:
1.5km warm-up
5km @ ST pace (7:23 based on 36min 5km)
1.5km cool-down.

A cold and windy morning, few raindrops while running, just finished ahead of a downpour.

Splits:  7:26;    7:31;    7:25;    7:34;    7:22
AHR 73-84%/115-133

5km

Today:  8km

Track With VP ~~~~~

Surprise, Surprise!  The forecast rain didn't happen and the sun was out!  In case a change was on the way, I was at Chevalier College track by 9:30 by which time the sun had gone, cloud and humidity set in.  VP was allowed to run again this morning and, having been beaten by him in last Thursday's tempo run, I was determined to keep him well in the background today!

Program :
10-20 min warm-up  (I did 1km & few strides)

4 x 1200m in 8:23 (6:59m/k)....based on 36 min  F.I.R.S.T. 5km time.

10 min cool-down (I did 1km + stretches)....

......and the results are : 
 8:22 (6:59m/k);    8:19 (6:56m/k);    8:12 (6:51m/k);    8:01 (6:41m/k).
YES....YES...YES....and YES!!!!

I ran with a close eye on VP and fast enough just to stay ahead, which turned out that I could have run each repeat faster as none of them felt at all like hard work!  I did push the last 1200m a bit though, a final crushing blow for Virtual Partner!

Today: 6.8km ...Hurray!
 

Stormy Weather ~~~

Pleased that today was an intended rest day!   Heavy storms all morning, but no hail this time.  Tomorrow's track session should be a good slog through swampy grass!

I Am Going.......

....No, not to the Lordie quite yet!  Last night I had a long talk to myself after being distraught for most of the day, that I'd try a 5km run this morning and if I went under 40 minutes I'd do Park Run 5km in Canberra, Saturday 29th; if I went over 40 minutes, I might just as well go to 'Lordie'!

I did a 1km warm-up starting at the school, where I asked the cows and goats to stay on their knees and pray....or I wouldn't come back to feed them later! 1km cool-down.

I had VP set for 7:00m/k, but knowing I probably wasn't going to win that one.....and I didn't. He finished 168m in front of me, damn!

So to cut a short story of a short run even shorter :

I went under 40 minutes!  38:28.

So, weather, physical and natural disasters permitting, I'll run Lake Gininnderra 5km this coming Saturday, 29th.  It's an important date for another reason as well :  next day, April 1st, I start the 18 weeks F.I.R.S.T. half marathon program.  Of course, it would be April Fool's Day, wouldn't it?

5km TT

Total 7km

Longer and Slower~~~~~

I returned to Diamond Fields Road today, first time since I tore the medial meniscus there, so I was super careful not to trip over rocks etc.  It's still such a quiet, beautiful place to run; not a soul in sight.  However, I was very disappointed in my run which involved walking the hills and took over 90 minutes to finish! Back at the start, I sat on the grass and cried with disappointment!  What a wimp I am, but I was so exhausted and disappointed in myself, I couldn't stop the tears!

Anyhow .......hours later!

10.5km

42.8 for the week.

Walk Day ~~~~

Easy one after yesterday's hard effort!  Walk from home to school : talk to the animals; walk home.

4km total.

Tempo Run With/Against Virtual Partner!

I allowed VP to run this morning!  Guess who won?

My program :
1.5k easy
3.0k @ ST (Short Tempo) pace
1.5k easy
3.0k @ ST pace
1.5k easy.

Basing 5km time on 35 minutes as of this week from previous 40 minutes, I set VP to run at 7:11m/km...according to the F.I.R.S.T. 5km training program.

Those 2 x 3km were tough!  I took only 500m easy after the first 3km because there was a long downhill facing me and I wasn't about to let that advantage VP!

1st 3km in 21:21.  Avg. pace 7:06m/k   YES!

2nd 3k  in 21:24.  Avg pace 7:07m/k    YES!

 

 

So pleased with myself.....for a change!

Finished both 3kms over 30m ahead of VP!  A triumphant restart to our long relationship!  Have to admit to nearly killing myself to stay in front of the little man on my Garmin!

Today : 10.5km

Just Walking ~~~~~

An easy day :  50 minutes walking; lovely autumn day!

Came across this poser!!

Tomorrow, a faster, harder tempo run!

Another Level ~~~~~

My mood was cheerful this morning, as it usually is on a track day because I like this kind of training, I think mainly because its pain is short lived!  I cheerfully decided then to upgrade the 5km time of 40 minutes I've been using for track and tempo, to 35 minutes!  Way, way out of my comfort zone I was to find out!

The Program, therefore, was :

6 x 800m in 5:22
1:30 min. RI between each.

2km warm-up incl. 4 drills with strides

6 x 800m   :   5:23 (80-92% of Max. HR);      5:18 (76-89%);      5:13 (78-87%);
                       5:15 (81-89%);                           5:20 (82-92%);      5:22 (83-91%).

...and I think that was a damned good effort! 

   I'll stay with 35min 5km time until I do a Park Run in Canberra at the end of this month or early April and get an accurate time.  I'm tipping it'll be over 35 minutes because my lungs were bursting at this pace just over 800m!!  Finished with 1km walking cool-down + stretches.

For today 7.8km

MARCH 17 ~~~~~~

Today was another easy MAF run.  About half way and where there were no prying eyes, I did all 9 of Pete Magill's drills with strides, continued run and then back to the start at school.

A Run and Drills.......65 minutes

Unsuccessful Tempo Run !!!!!

Simply couldn't keep the pace!

Program
1.5k warm-up 6km @MT pace (i .e. 7:38m/k)
1.5k cool-down.

 

 

 

I set VP for the first time in ages, thinking there couldn't possibility be a problem with that pace......WRONG!

8:52;  8:36;  8:07;  8:12;  8:44;  8:54.........and I thought I was running really hard! What a big mistake!

I don't have an answer or an explanation for finishing so far behind Virtual Partner, but very disappointed and cross with myself.

Today : 9km

A Walk Day ~~~

Between track yesterday and tempo tomorrow, decision made to walk today.  Some very light rain, sun and humidity....but good to be out nevertheless.

Today : 60 minutes walk

Oscar (with tongue hanging out) 13 today!

 

A Very Happy 13th Birthday, Dear Oscar!

At Chevalier Track ~~~~~

Another glorious autumn day!  Love this time of year!

Today's Track Program :

10-20 min warm-up
10x400m...3:03 ( 90 sec recoveries)
10 min cool-down.

Chevalier College Track

I would have liked longer recoveries!  No lanes marked so I ran just inside the boundary fence.  Grass wet and spongy.

16 min warm-up incl. 4 drills and strides

10x400m : :   3:30;  3:12;  3:01;  2:57;  2:56;  2:53;  2:41;  2:45;  2:37;  2:36.

1km cool-down + stretches.

OK with these times;  didn't have to run too hard, except for last 400m that I wanted to be the fastest!

7km total.

What a Day! ~~~~~

Today is what could well be called 'the perfect day' :  sunny and warm; not hot and no humidity, and a cool breeze.  I was thinking while I was out this morning :  now, if every day could be like this!  But then I thought :  if that was the case, I probably wouldn't appreciate it as much, if at all!

I did the usual easy run/walk, watching MAF heart rate.

55 minutes.

Today's 6km

Tempo Run ~~~~~

Looking at the times from F.I.R.S.T. based on 40 min 5km, each of today's 'fast' sections of 1.5km, were to be run at 8:11m/k.

Program:
1.5km easy
1.5km @ ST pace...8:11m/k
1.5km easy
1.5km @ ST pace
1.5km easy
1.5km @ ST pace
1.5km easy

3 x 1.5km time/pace :  11:11/7:25;   11:26/7:30;    11:20/7:31.

I felt the last 1.5km the hardest, but on the whole, I quite enjoyed the session, especially the 'easy'
sections!  Some hilly streets included.  Overcast, humid day.  Started at the school with couple of drills and finished with stretches and a visit to the calf!

Total : 10.5km

Track in the Rain ~~~~~

The day was wet and the grass was wet and long! At Chevalier College where preparations were under way for their cross country event....what a day for it!  I've run the course myself once or twice for a bit of fun on my own and on a fine day, but even then I finished with muddy legs; can't imagine how slippery it will be today; should be fun for those taking part!

PROGRAM:
10-20 min warm-up
1600m/12:36;    1200m/9:21;    800m/6:10;    400m/3:03...based on 40 min 5km
400m RI
10 min cool-down.

1600m/12:10;    1200m/8:50;    800m/5:40;    400m/2:35...I would have been ahead of VP!

I ran each rep. by feel..... i.e. slow enough that I didn't have to stop mid-way!  Ran harder in the 400m.



Good session, apart from the wet and especially the long grass.  I'll have to have a word with my groundsman friend!

Today:  7km total

A Grey Day ~~~~

The sun shone brightly but briefly;  too briefly for me to catch it!  By 9:00am it was grey skies everywhere and an ever so slight drizzle.

An easy 55 min run keeping to MAF heart rate.



It's a Rainy Day ~~~~~ and the 1st day of Autumn!

Lovely rain and mist surrounding ~

I stayed indoors and did 45 minutes on the stationary bike.  I'll get wet enough later today when I have to go to the school to feed the goats and cows!

 : 8 minutes warm-up; 30 minutes keeping MAF heart rate; 7 min cool-down.

So good to see such constant, light rain at last!