Easy Day on Bowral Parkrun Course ~~~~~

Old Man River .....

..he just keeps rollin' along!

I'd drive a million miles to run this beautiful course but more than pleased it's not that far!  Today, 8km (4k out and 4k back) jog/walk included some strides/drills several times on the return 4km and a charge up the grassy hill to finish! 

5km program begins next week.

Bowral Parkrun 1st Birthday With Cake!

Before .......

...and after!

Rain, Rain, Go Away!

Our first birthday tomorrow and so far it's been raining almost all day!  This morning I did an easy 5km jog/walk/drills on our course and, apart from one small muddy puddle, both grassy hill and cycle path were all good to go in the morning.  Now, I wouldn't like to bet on either a dry morning or a dry cycle path.. The grassy hill could very likely be a soggy mess in some sections. Oh well, there's the thought of birthday cake to look forward to afterwards!

Stretching the Legs~~~~~

Over to Bowral Parkrun course this morning for an easy 5km to get the legs moving again after Sunday's Bridge Run. Quads a little stiff. Always enjoy running here .. so quiet, scenic and mostly flat, though I did run back up the hill to finish. Only one small puddle to negotiate.  Did a few drills and strides along the way.  Rain for the remainder of the day.

Sydney Running Festival ~~~~

Blackmores 9.23km Bridge Run ~~~~~~~~

A great weekend in Sydney!  Stayed at the Menzies Hotel Saturday night, right opposite Wynyard Station, so only a one stop/3min train hop to the start at Milson's Point.  Pre-race meal with friends at the Hart pub at the Rocks : delicious steak and mushroom sandwich with the best chips I've tasted in a while, all washed down with a cold beer.
The start was at 9:00am but it was 9:25 before we slowly walked to the starting mats ... such was the enormous crowd. Then we were off and away on what was for me, the most fun and enjoyable run of this size I can recall in quite some time! Running across the Harbour Bridge, the views, the crowds, overhead helicopters....something not to miss! 
It's quite some time too, that I've felt so good for an entire run; not the easiest course especially that long uphill climb from Lady Macquarie's Chair, but I didn't walk anywhere and, joy of all joys .... I was not only running with many others, but passing some along the way!!  An advantage gained, I'm sure, by including regular short hill sprints in weekly training. A light drizzle of rain did nothing to daunt my enthusiasm and I positively 'flew' ...hmm... the last few hundred metres to the finish!!



Blackmores 9.23km Bridge Run, 2015.

Results: 9.23km Bridge Run .....
Time : 1:07:26
Avg.Pace 7:12m/k.  Heart Rate 81-89% of Max.
Splits : 7:41; 7:25;   6:44; 7:29;   6:58;  7:04;  7:26; 7:22; 7:11 +(1:30 for 0.23)
TE ... 5.0 ...Overreaching!  TE must have been having a heart attack!!

Results Age Category 85-89.....
1st Place ( in both women and MEN categories!  WOOHOO!!!).  I just can't help feeling a little smug!

Summary Blackmores Bridge Run 80+ Female Country Name / Bib#:

Norma WALLETT  #39935

Status - Finished

Gender: Female Division: 80+

Team:

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OFFICIAL TIME 01:07:26

Overall Rank Category Rank Gender Rank 8045 from 11465 finishers 1 from 4 finishers 4670 from 7162 finishers   SHOW SPLITS SPLIT ACCUMMULATIVE LOCATION TIME DISTANCE SPEED/PACE RACE TIME OVERALL DIVISION GENDER 3.5k 00:27:05 3.5km 7.75 / 7:44 00:27:05 10225 2 6248 9.23k 00:40:21 5.7km 8.52 / 7:03 01:07:26 9383 1 5651

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5km Easy ~~~~

No warm-up; no cool-down.  5km easy on Bowral Parkrun course.  Only one puddle to negotiate!


5km in 36:19
Splits : 7:48;   7:16;   7:12;   7:08;   6:54 .... faster running uphill than down!


TE 3.5 = Improving!

a Few Strides etc. ~~~~~

At the same incline as a week or so ago :  first, a few drills followed by 6 x 80m uphill strides.  Perfect Spring day; hard to see that the weekend is to be wet for Sydney Running Festival.




These drills Part 1 and Part 2 :
https://youtu.be/KLcafa-wHLw
https://youtu.be/DNm2E6lueF8




I'd have made short work of that child!!

Track ~~~~~

Chev. College track.  Groundsman had just mowed a narrow 400m lane for me!  Windy conditions.

15 min warm-up +  strides/drills

6 x 400m 2:39

2:32;  2:42;  2:42;  2:33;  2:31;  2:28

Cool-down/stretches 

Tempo Run ~~~~

Over to Bowral Parkrun course again for today's run.

XXXL puddle blocking cycle path!

5km easy
Time 36:01
TE =3.0 = Improving!!

Really beautiful day for such an easy scenic run!

Track at Chev. ~~~~~

My narrow grass lane was muddy in parts; windy on the oval.  Not such good results!


10-20 min warm-up ....I did 10 min.
3 x 1600m (400m RI)
10 min cool-down ....I did 5min.

3 x 1600m :  11:37;   11:22;   11:12 ... VP did each rep. in 11 minutes!!

Bowral Parkrun #49 ~~~~~

A lovely morning; no gloves, no thermals and back to short sleeves!  You'd think I'd run well with those conditions, but I struggled the entire 5km; one of those days that I can happily do without;  felt bad, took several, short walk breaks and just didn't have it together in spite of a warm-up etc. and thinking I had a chance for a new PB.  Oh well, maybe next week!

5km in 34:36 (Age Grade 92.69%)
Avg. Pace 6:58m/k
6:37;    7:00;    6:59;    7:12;    6:46
Avg. HR 80-86% of max.
TE   3.9 ~~~ Improving!

Tempo Run - Bowral Parkrun Course ~~~~

In order to check out the course for Saturday, I started at our alternate course guessing the initial one would still be under water in parts .... and it was! Splashed through a large puddle ankle deep in water.  I included a run up the grassy hill and then down to see what it was like ... not much better!  The alternate course looks likely again for this Saturday.

10.5km Bowral Parkrun Course.

Quaint little bridge still standing....

Today's Tempo Run:
3.0km @ ST pace (7:10m/k) ...... for me 22:45; TE 2.0 Maintaining!
1.5km easy
1.5km @ ST pace .... 10:58; TE 2.1
1.5km easy
3.0km @ ST pace .... 23:12;  TE 2.9

Total :  10.5km

Some Strides ~~~~~

Jog/walk about 10 minutes from car to usual incline.
6 x 100m strides up; walk down for complete recovery
Jog/walk back to car.


Warm spring day; nice short session!

Track at Chev. ~~~~

This morning I changed from Half Marathon program to my 5km since I've also changed from Blackmores Half Marathon to the Bridge 9km run... all as a result of pulling up badly after the ACTVAC Half Marathon 2 weeks ago. 




I didn't do too well this morning either; all reps, bar one, slower than they should have been.




20 mins warm-up incl. drills and strides
5 x 1000m @ 6:45m/k
10 min cool-down and stretches.


5 x 1000m :    7:04;    6:43;    7:14;    7:10;    7:14
Approx. 300m RI between each.


Surprisingly cold wind blowing across the oval, but at least I had my own little lane to run in! Lots of improvement I hope in the coming weeks... months!