Still Out!

The worst cold, earth-shattering cough etc. ever!  Two days in bed, up today but will be taking it easy for the remainder of the week, weekend and possibly beyond that.

I've been overwhelmed by the unexpected source of assistance while I've been "off colour".......the teachers at the school where I look after the goats and cows at weekends and holidays.  I was missing just one day when I had a call asking if I was OK, not having seen me walking Amy and Oscar as I always do each afternoon.  Next thing, one of the teachers arrived at my front door around 7:00pm with a meal and Panadol which I didn't have any of at home.  Each day this week, different teachers have rung and/or sent text messages offering to take me to the doctor, do shopping etc.

It's amazing where kindness comes from when least expected!  I feel blessed to have them as my friends.

Long Run ~~~~

It didn't happen!  I'm down and out with a frightful head cold.......started Friday night and I've spent the whole weekend sneezing, blowing my nose, coughing and feeling really miserable.  No way could I have gone out and run or even walked a short distance. Nothing but to rest and wait for the virus to leave the system; another couple of days I'd imagine.

Fitness Class ~~~~~

Well!!   That was different!  At the Highlands School, 1:45pm to 2:15 with 2 of the teachers and about 8 boys.  A circuit called 'Twenties'...meaning 20 times each of the 10 exercises.  I'll see if I can remember what they were, but my head is still whirling from the kettle swings!

Thrusters...medicine ball squat & thrust ball above head, drop it hopefully not on toes!
Kettle Swings...disaster here! Nearly landed against the back wall!
Push-ups
Leg Raises
Bicep Curls
Shoulder Raises
Lap/Stair Runs......continuous run around the floor of the stadium, climb 4 flights of stairs each time (x20!!)
Crunches
Wall Slams...not with the body!!  a squat & throw heavy ball high against wall & catch!
Shoulder Raises

All this done to the loudest 'music? I've ever heard!  Good fun; enjoyed it and the boys high-fived me at the finish which I hope meant that I didn't disgrace myself!


I'll go again on Monday for a different circuit called "Tens" which, so I'm told, is much harder than today's session!

Before then....long run tomorrow.

Tempo Run ~~~~

...and not a good one!  Unusually hot this morning, not that I can use that as an excuse, but I felt awful, I was slow and I took some walk breaks in the 5km section.

Program : 9km Tempo Run
2km easy
5km @ MT pace (8:20m/k still based on 40 min 5km)
2km easy.

5 of 9km

5km in 42:14
7:58;  8:33;  9:06;  8:21;  7:24
Avg. Pace 8:15 m/k

And the less said about that, the better!

Today:  9km

Tomorrow afternoon I'm doing the Fitness Class at the Highlands School which should be more amusing......for the high school kids than it'll be for me!  It looks more like boot camp from what I've seen!  Will report!

Easy Day ~~~~~

Today, one hour walking while waiting for car.  Beautiful morning around Lake Alexandra.

The Hill Was Alive!

.....with the sound of my puffing!

So, today I did long hill repeats instead of track and, to my surprise, it was as difficult as a track session.  I took this from Hal Higdon's advanced half marathon program and it certainly was a 'nice' change from the track.

First a 1km warm-up in the school soccer field; drove to the bottom of Bong Bong Road where it meets Old South Road, parked the car and walked 300m uphill measuring with Garmin for distance...I didn't want to run any further than I had to!

First repeat I didn't make the top, slowing to a walk for about the last 20m and puffing like a steam engine.  After that one, I had a better idea of how to start a bit slower and completed the remaining five, jogging down to start each one. 

Hill repeats and back to the school for stretches.

Today : 6 x 300m hill repeats

Another 100m around the corner at top!

A Couple of Minor Changes ~~~~~

Adding an easy run Monday and alternating track with hill repeats ...... all because motivation is sadly waning and perhaps a few changes might halt the decline!  I've taken a few ideas from Hal Higdon's Half Marathon Training.

Today :  An easy 5km MAF heart rate run + stretching and strength.

5km

Cross Train ~~~~

Stationary Cycling :  30 minutes.

10 min easy
2 x ( 1 min hard, 3 min easy)
12 min easy.

Track ~~~~~

Program for Today :

10-20 min warm-up....1.5km
1200m, 1000m, 800m,  600m, 400m
400m RI
10 min cool-down.....1.5km

Usually Tuesday for track, but other things caused a change, so yesterday I did cross training on the stationary bike and track today.

  No lanes visible on the oval so I used the cleared outline of the football field.  OK, but for running a rectangle shape instead of a circle.

Suggested times from program based on 40min 5km.....

9:21;    7:45;    6:10;    4:37;    3:03

My times ....

9:01;    6:16;    5:36;    4:23;    2:29

No problems with this session.  Lovely morning : clear, blue sky.

For today :  7km 

Long Slow Run ~~~~~

14km

My legs were so tired this morning.  Truthfully, not just my legs but all of me!  I had yesterday off so I wasn't expecting to feel so wretchedly tired.  The result then became a slow, tedious jog/walk (at MAF heart rate).  Program was for 14km easy running.  I was never so pleased to finish, do stretches and go home.  Over 2 hours.

 Today :  14 weary km ...............

Tempo Run ~ Hoka 'Conquest' first run ~~~~~

OK, so the Hoka One One 'Conquest' went well considering this was the first run in them and with the extra weight.  My Newtons 7.2oz; Hoka 10.2oz.  Doesn't seem like much extra but I could certainly feel it!  However, the purchase of these inexplicably expensive runners was for the cushioning they provide and, in this feature, I am well pleased!  Ran on bitumen, cement and dirt roads, a few hills and the difference was quite noticeable, though it might take a few more runs to be completely comfortable with them.  If they save my knees especially as well as other bits and pieces any future damage, they will have been worth the cost!

Tempo Run:
3.5km easy
5:00 km @ ST (short tempo) pace....8:10m/k based on 40 min 5km.
1.5km easy

5 of 10km tempo run.

I began with a couple of drills...
3.5km easy

5:00km in 39:18  ....Hokas slowed me down!!   7:35;    8:03;    8:29;    7:42;    7:26


1.5km easy
Stretches....

Today  :  10km
 

Cross Training + Strength

Stationary Cycling :

10 min easy
10 min Tempo
10 min easy.

Seems I'm not improving fitness, for the bike anyhow!  I'm still on F6....the lowest fitness level according to heart rate on completion of the session.  At least I can't go any lower!

Mine are this colour too!

This morning I bought new runners from the Australian distributor of the Hoka One One, based here in Mittagong.  The reason for this outrageous spending is that in recent months, training on road, I feel my knees and lower back are taking a beating.  The most cushioning is what attracted me to the brand after careful research online, having worn the Hoka Bondi some time ago.  They had better be worth the cost!!  Overly expensive I think and can't be shipped from overseas...Hmmm!

  I feel like I'm on stilts and, being afraid of heights, this is not a good thing!  Will report on them after tomorrow's run.



Tempo Run tomorrow......in new "Conquest" Hoka One One!

Saturday's Run on Tuesday ~~~~~

Being far more in need of endurance than speed, I did last Saturday's long run today, missing the usual Tuesday track session.

I had 15km to run, but back at the start at 14km, I called it a day.  I don't think I had another kilometre left in my legs anyhow!  It was run/walk and took just over 2 hours.

14km long run/walk.

 

.

Today  :  14km
3 key workouts for the week : 32km

I Just Couldn't Do It!

My long run...couldn't face it today!  Rain, horribly cold wind and only 6 degrees all day!  Weak, I know! 

 

 I'll be in Sydney tomorrow, so there's another day gone.  I'm thinking I'll change Tuesday's program and, instead of track, do the long run I missed today....if the weather improves.

Tempo Run ~~~~~ 9km

1st of May and Wow!  What a glorious morning!  Sunny, blue skies and not a cloud in sight.  Time to throw your job away!

Time to run, for sure :Tempo Run

2km easy
5km @ MT (mid-tempo) 8:20 pace.....still basing this on a 40 min 5km  ...seems a bit slow for a tempo effort, but that's what it says in the program.
 2km easy.

First 1km of 5km I ran for the first time through the newly opened section of Renwick , a 1km loop of new road where, as yet, there are no houses or cars, but I noticed many of the blocks of land had already been sold, probably over Easter weekend.  There were several tents nearby where anxious buyers must have camped to be first in to get the block they wanted!  For now, it gives me an extra kilometre to use in peace and quiet.

5km with new 1k loop at start.

5km in 37:50
Avg. Pace 7:33 m/k
7:24;   7:33;   7:45;   7:44;   7:18
AHR 122/77%
Usual stretching.

Today  :  9km