Easy Run ~~~~

Should have been a faster run, but the morning was so beautiful I ran easily and enjoyed the scenery!

8km
TE 2.4 .... Improving!

Track at Chev. ~~~~~

Very cool, almost wintery, in Bowral this morning.


 My Program:
10-20 min warmup ..... did 16 min + few drills/strides
400m (2:39);  600m (4:00);   800m (5:22);   800m;   600m;   400m
Cool-down.


Times :
2:37;     4:11;     5:16 .......  5:17;     4:00;     2:34


Stretches to finish. Not easy but an OK session!

Parkrun #56 ~~~~~

Took it easy this morning to make sure I finished in better shape than last Saturday. Took Bruce's and Ewen's advice and had a slice of toast and honey 2 hours prior to run.  I didn't have any dry heaving at all, unlike last Saturday when I heaved nearly all the way back to the start, so I'd say it was a combination of food in the stomach together with not pushing hard at any stage during the 5km.


Time : 36:16

An Easy Run~~~~~

Instead of the usual tempo run on Thursdays, I did an easy run on our Bowral Parkrun course and to the end of the cycle path. Very cool with light misty rain.  Didn't use Garmin.


Today:
8.3km

After a Short Break ~~~~~

A break brought about by a disastrous parkrun last Saturday ... say no more!


Today:
10 min walk/jog/drills
8x80m hill sprints
Full recoveries
10 min jog/walk.


Good to be back!

Tempo Run ~~~~~

Not a total disaster but as near as I'd want to get!  Bowral Parkrun course.  Started out too late at 11:00am when it was already very hot:

1.5km warm-up .... ran down, up and down the grassy hill.
5km @ ST pace (7:08m/k) ..  in 39:13

And the slow splits, getting slower and slower .....
6:50;   7:02;   7:23;   8:11;   9:45!! ... last 2km mostly walking; legs just too tired and refused to even jog!

TE 2.5 Maintaining.  Phew!!

Rest tomorrow ahead of Parkrun on Saturday.

Always a pretty course, even on tired legs! 

A Few Hill Strides ~~~~~

Usual place for this short session.


10 min warm-up
4 x 90 seconds hill sprints
10 min walk cool-down.

At Chev. Track ~~~~

It was back to winter this morning : cold, overcast and light mist!  In spite of these cooler conditions and "my" track being especially mowed yesterday, I didn't do too well which seems to be the way with track lately.  I'm using a 34 minute 5km finish time to gauge paces for each of the weeks' 3 key sessions.  For today:

15 min warm-up  +  few drills/strides

 5 x 800m in 5:12 (6:30m/k) ....  I did 3 x 800m each progressively slower ...

3 x 800m :  5:17;     5:25;     5:38 .... that was the best I could do!
 

 

Long Run ~~~~~

10km this morning ends Week 1 of my 5km program.  Diamond Fields Road with Leah; warm morning but nice breeze.  Finished with a few hill strides.
  TE 2.1  ...  Maintaining!

Bowral Parkrun # 54~~~~~

Missed a new PB by 11 seconds this morning!


Avg. Pace 6:47m/k (6:43m/k would have got me there!)


5km in 33:45


Avg HR 81-88% of Max.


6:47;  6:39;  6:40;  6:27;  7:11 (lost time running up the grassy hill and dry retching at the same time!)


TE 3.8 = Improving!!

Tempo Run ~~~~~

I ran on our Bowral Parkrun course which is finally clear of any water and muddy patches.  A cool and windy morning, but such a great place for a run!


Tempo Run:
1.5km easy .... I ran down the grassy hill, up the grassy hill and down the grassy hill, making exactly 1.5km!


5km @ ST pace (7:10m/k based on 35 min 5km time)
6:56;   7:04;    7:10;    6:46;    6:37
Avg. 6:55m/k
Avg. HR 76-81%
TE 3.4 = Improving!


Run up grassy hill, down grassy hill and up grassy hill for cool-down!


Total : 8km today.

A Few Uphill Strides~~~~~

I didn't run at all over the past few days when temperatures reached more than 30 degrees every day. It knocks me around too much. Today, with temperature dropped a whopping 18 degrees, down to 13, I took the opportunity to stretch the legs before tomorrow's tempo run.  I used the same incline as I did a few weeks back.




Jog 15 min warm-up
Run fairly hard uphill for 60 seconds ....(this distance for other reps but not timed).
6 x incline
Walk down recoveries
15 min cool-down.


That should get me started again!

Bowral Parkrun #53 and Annual Awards ~~~~~

The Awards were fabulous but my run was far, far less than ordinary!  I had that dreadful dry heaving while attempting to run up the hill at the finish and forced to walk, the only way I know of to stop the "heaves".  Walked a couple of times on the cycle path as well.  Surprised to hear later that the temperature was only 20 degrees; it felt like 40 on the course and I was decidedly off colour for the rest of the day.  I might have to volunteer all summer if I don't stop "heaving" on the course!!



Ordinary first :  5km in 37:xx ... my slowest in 12 months!
Splits  7:11;   7:08;   7:22;   7:29;   8:27!!.. going from worse to worst!
TE 3.8 = Improving!  What? That's a lie!



Now for the Good News:

 

TWO MEDALS!  

Tempo Run ~~~~~ Bowral Parkrun Course .....

Very, very warm when I started at 10:00am on our alternate course starting and finishing at Cecil Hoskins Reserve, Moss Vale.  Warmer still by the time I finished!

1.5km warm-up
3.0km @ ST pace (7:10m/k)
1.5km easy
3.0km @ pace
1.5km easy.

1st 3km in 21:12 (6:48; 7:10; 7:11).  TE 3.0 = Improving!

2nd 3km in 21:01(7:04; 6:53; 7:02).  TE 4.3 = Highly Improving!!

Total for today  10.5km

Quaint Bridge!