Tempo Run ~~~~

On our Bowral Parkrun course:


2 x 10min @ 7:10m/k
3 min jog RI between.


Did 10 min warm-up jog along cycle path
Uphill jog cool-down.


Results of this session lost somewhere between my Garmin and Garmin Connect.  I know from looking at the Garmin while running, that I was ahead of VP for both sections.

Distance Run ~~~~~

This week's program seems to be mostly running with no track and just one tempo session.  OK with that, but running in such cold, windy weather for me is twice as hard as on a better day.  Home and totally exhausted; surprised I felt so "done in" for the rest of today, especially unexpected after a good night's sleep and not covering much distance. So very tired and stiff.   Has to be the very cold weather!


Distnce Run:
50 - 75 minutes. Through Renwick and surrounds.


I did 75 min.... 9km
Avg. pace 8:30m/k
TE  Improving!

75 minutes run.

My 59th Bowral Parkrun ~~~~~

To avoid a flooded section on the cycle path, our RD, Barry, set out an alternative course in the shape of a 'T'.  I liked it, not so much to avoid the water and wet feet, but more because after the 2nd turnaround, it felt much quicker getting back to the start!


My 59th Bowral Parkrun:
35:40 ...9 secs better than last week!
Avg. pace 7:16m/k
Avg. Cadence 170spm
AHR 86-97% of max.


TE ~~~~~  3.7 .....Improving!


Age Graded 90.00%


7:01;   7:07;   7:14;   7:07;   7:11

Course 'C'

Easy Distance Run on Bowral Parkrun Course ~~~

Worst conditions ever!  Fierce and bitterly cold wind; soggy grass hill and a huge puddle across the cycle path ... with worse to come at the weekend.  I check out our parkrun course on Thursdays during winter so that the RD can then decide to use an alternate course on Saturday if necessary.  That is under way right now and we'll know tomorrow where to run on Saturday.


8km from Briars to end of cycle path and back. through the slush and ankle deep water.

 Need say no more!

Road Intervals ~~~~~

.....  except they weren't on road.  Ran on grass track at Chev instead where it was freezing cold and blowing a hurricane!  Got through the session and back home as fast as possible.


10 -20 times 30 seconds @ 1500m effort (6:32m/k for me)
1 min RI


I did a warm-up of about 10 min.
20 x 30 seconds ..... all under 6:32m/k
60 sec RI
Few stretches ... into the car & home!

Long Run ~~~~~

60 -75 minutes on program.....


From school, Diamond Fields Road and return to school.  Cool with light, steady rain ..... perfect conditions for a longer run.  Took a few walk breaks so as not to overwork hamstring on such a hilly course.


90 minutes
10km
AHR 72-90% of Max.
TE  2.8 ...Maintaining.

Bowral Parkrun ~~~ My 58th ~~~~~

BROKE THE 36 MINUTE BARRIER ....first time since returning to running after hamstring injuries.  VP set to finish in 35:55!  Rain held off and conditions were ideal for an attack on 36 minutes!


Made it in  35:49!


7:13m/k
AHR 88-96%


TE  3.9..... Improving!  Nearly got to 'Highly Improving' at 4.0.


Splits :     7:04;     7:10;     7:12;     7:07;     7:10


First run in weeks that I felt so good the entire distance, not that it was easy but not the struggle it has been lately.  Must be the 3 days training including the hill repeats I did yesterday!

Hill Repeats ~~~~~

On Bong Bong Road .....  Short warm-up from school to bottom of hill:


6 x 90 seconds
Walk down


Cool-down walk back to school.


Ok but not easy!

Easy Distance Run ~~~~~

Bowral Parkrun course today to check on cycle path.  All puddles, bar one, have dried up. The very large one last Saturday has shrunk and provided there's little or no rain tomorrow, all good for Saturday.


Today: 8.14km (1hr)
TE 3.4 ....  Improving!
Felt sluggish!


Lovely morning along such a pretty course.

 

Rest ~~~~~

I let today's easy distance run go.  Myleft leg, is aching badly after track ysterday.  With just half of the hamstring muscles working in that leg, this is going to be an ongoing problem of which I'm going to have to be very careful in the future and so, when it tells me to step back a day or two, I'll do just that!


After this morning at school, therefore, I enjoyed sitting in the sun reading instead of running.  Tomorrow, I have to check out our Bowral parkrun course in order to let RD know if flooded cycle path is clear... or not!

Track Session ~~~~

Chev. College track where the lines from the athletics carnival are still visible ... barely!  Cold and windy in spite of the sunny morning. All track is hard!


Warm-up + few drills etc
12 x 400m in 2:53 (7:10m/k) ... based on 36min for 5km
400m RI
Cool-down + few stretches.


I did 6 of the 12 repeats and that was enough!  Breathing difficult in cold weather and I have 3 consecutive days of running ahead before Saturday's parkrun.  Hamstring OK but that leg still aches (like toothache!) after every run!  Being careful ... I hope!

400m.. Chevalier College track.

2:46;   2:44;   2:47;   2:45;   2:44;   2:42

Longer Run ~~~~~

I'd almost forgotten how lovely Diamond Fields Road is; such a long time since running there, but I was back today for a long(ish) run or rather... a longer time on feet but not distance.

60 - 120 minutes easy running.


I did 73 minutes  .... hilly course!
AHR 71-87% of max.
TE 2.3 Maintaining.


Good to spend a longer time running than I've been doing recently and it's much needed too!  Back to Sunday runs from now on.

Bowral Parkrun ~~~~ 57 for me!

I forgot to update my blog with Thursday's tempo run and, going by this morning's disappointing parkrun, I might just as well have stayed in bed!


Thursday's tempo run:
2 x 10 minutes (7:27m/k based on my 36 min 5k time for now): Avg Paces 8:09 & 7:27 m/k
3 min jog RI
2k warm-up & 2km cool-down ...this was OK!


I did the tempo run on our Bowral Parkrun  course so as to provide an update on the flooded cycle path ... it was still flooded in a few sections then, and as it was this morning for parkrun, but only 1 section ankle deep with the others drying out.  Grassy hill had a few muddy patches as well, so wet shoes and socks from the start.


Today's Parkrun .... felt slow...was slow!  In fact slowest time since returning to running after hamstring injuries! 


5km in 38:30.... age graded 83.38%
Avg pace 7:43m/k
7:30;  7:30; 7:39;  7:39;  8:09


TE 3.6...Improving!?


Hoping for better next week!

Finishing on an 'off' day!

Easy Distance Run ~~~~~

I decided to check out our parkrun course after all the rain and flooding and it wasn't looking too hopeful for the water to clear before Saturday.  The lower section of the grass hill is like a quagmire and the cycle path has three sections where there is no other option but to splash through.  However, with the strong winds blowing, it could improve by Saturday.  Tempo run tomorrow on same course.


Easy Run
60 minutes
7km
AHR 71-84% of Max.
TE  2.5  ~~~Maintaining!




One of three puddles on the course.

Track on Road ~~~~

I knew there was no use driving to Chev track this morning; it would have been well and truly under water.  Instead I drove and left the car in Renwick and then walked to where I knew I had a sheltered stretch of road on Scarlet Street.  Here I measured a flat 200m and used that for repeats.

200m track!

2km warm-up jog/walk from car to Scarlet Street.
12 - 16 x 200m @ 1500m effort .... for me, based on recent 5km time of 36min, 1:18 each rep.
RI 1-2min...I did slow jog back to start.
2km walk cool-down back to car.

12x200m ~~~~~  1.19; 1.14; 1.13; 1.10;1;08; 1;08; 1.08; 1.08; 1.07; 1.08; 1,08; 1.07.


12 of 16 repeats were enough!

Bowral Parkrun ~~~~~

What a Day!  Heavy rain and strong wind!  Awful down on the cycle path, but still a lot of fun and laughs from the eight of us who turned up to run under such terrible conditions, as well as the two volunteers who timed us.  Surprised to see a large pelican in a paddock beside the course and wonder where it flew in from... or was blown in!


5km in 36:25 
Age Graded 85.79

On your mark ......!!

Only time I'll ever get a podium finish as 2nd female across the finish line today!  2 female and 6 male competitors and not a PB amongst us!  It was a lot of fun and I was so pleased I'd got up from my lovely warm bed and braved the conditions with a few other like-minded enthusiastic crazies!

Hill Repeats ~~~~~

Clariville Street ... not too steep.  All ok.


10 min warm-up jog.
 8 x 45 seconds uphill.
Walk down between each.
10 min cool-down brisk walking.

A Little Longer Distance Run ~~~~

  A heavy fog across Bowral and the Parkrun course this morning.  Nevertheess, a good run past our turnaround to the end of the cycle path, right into Railway Road Burradoo, past Oxley College, right into Sullivan Road and down a steep path to rejoin the cycle path and back to the Briars where I began.


9km in 72 minutes
TE 3.1 Improving!


I hope to build on this longer distance on Thursdays to regain some indurance/fitness and then another shorter run on Sundays.

9km Bowral Parkrun Course Plus!