This Week ~~~~~ Christmas Week!

Now that there's no school on Monday, Wednesday and Friday mornings, I hope to do some extra easy running.  Troubled though by a painful left hamstring ...who'd believe it, just when I have the time available!  Anyhow, so far ~~~~~

Monday : an easy 5km along Diamond Fields Road; few strides at finish.

Tuesday: Chev. track: 6 x 400m (400mRI) in 2:40 ..... my times 3:03; 2:42; 2:56; 2:53; 2:40; TE minor!!

Wednesday: Magill Drills/Strides  (school soccer field)  +  6 x 12 sec. short hill repeats ( Bong Bong Rd), 1 min RI.  Hamstring taped!  So far, so good!

Thursday:  Easy 5km from school to Diamond Fields Road and back. Lovely misty rain helped on this hilly course.  Took 45 min.  AHR 66-78%;  TE 2.5 Maintaining!

Friday, Christmas Day ~~~~~  OFF!

Boxing Day/Bowral Parkrun ~~~~
 Disaster!  Running downhill at the start, left leg hamstring gave way!  Struggled for a while on the cycle path but forced by extreme pain to turn back!   A sad and sorry sight I was climbing back up the hill for a Parkrun DNF! No idea how long this is going to take to heal but, for now, it's Goodbye to running!  Damn!!  And Hello to volunteering!!

....   and that's it for Christmas 2015!

 

Bowral Parkrun ~~~~~

Oh dear me!  I wasn't expecting it to be this bad, but it was.... and worse!  The slowest park run ever!  It was very hot, but given that heat always slows me down, I still wasn't expecting this result :


Time 40:34
AHR 79-88%


7:34;  7:47;  7:55;  8:11,  9:05


TE 4.1 Highly Improving!   WHAT?!!


And to add insult to injury, I've slipped in the age graded percentage to 79.13.... first time below 80+ in over 12 months!


Looking for something to blame : weight of Christmas tinsel and reindeer horns!

Chev Track ~~~~~

Returned to Chevalier College track instead of parkrun hills and probably achieved little in doing so!  It was simply too hot!


Instead of 6x 800m I did 3  (5:52;  6:00;  6:01) ....... quite a bit slower than VP!
400m RI

 No lanes marked so ran just inside oval fence which is a bit more than 400m.

Long Run ~~~~

With Leah, 10km .... hilly Diamond Fields Road.

Bowral Parkrun ~~~~~

Time 35:16 ......   Age graded 90.68%..Phew! Just made it into the 90%!!  Lost a few seconds by falling over near the finish!


Avg. 7:07m/k
AHR 83-92% of max.
6:51;   6:55;  6:59;  7:07;  7:22 .......steady decline!
TE 4.5 = Highly Improving ... well, that's encouraging!




Always enjoy park run days!

Tempo Run ~~~ Thursday

Parkrun course, Bowral.
8k
TE 2.6 .....Maintaining.

Hills @ Bowral Parkrun ~~~~~

Drove across to our park run course for some hill repeats :

Warm-up + few drills
6 x 300m uphill reps.
Jog down
Stretches.

Far from being an easy session but I was glad to be back into the swing of things again!  Few raindrops falling on my head to finish with!

 

Starting back ~~~~

A full week+ off with nasty, re-occurring Post Shingles Neuralgia!


Today:
10km easy with Leah out and back on Diamond Fields Road.  Forgot to start Garmin!