Thursday, October 29, 2015

Easy Run ~~~~

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

TE 2.4 .... Improving!

Tuesday, October 27, 2015

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

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

Stretches to finish. Not easy but an OK session!

Saturday, October 24, 2015

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

Thursday, October 22, 2015

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.


Wednesday, October 21, 2015

After a Short Break ~~~~~

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

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

Good to be back!

Thursday, October 15, 2015

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! 

Wednesday, October 14, 2015

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.

Tuesday, October 13, 2015

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!


Sunday, October 11, 2015

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!

Saturday, October 10, 2015

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!!

Thursday, October 08, 2015

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.

Wednesday, October 07, 2015

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!

Sunday, October 04, 2015

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:


Thursday, October 01, 2015

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!