Tuesday, August 15, 2017

Saturday, Sunday and Today ~~~~~

Saturday:  Bowral Parkrun in another slow time of 39:40 (84.58% age graded).

Sunday:  Long Run/Walk 13km.  TE 2.8 .. Maintaining!

Today, Tuesday:  Track at Chev. College
4 -6 x 800m ... I did 4!
6:10 or 7:43m/k

My times:   6:08;    6:26;    6:30;    6:15

Lanes not visible so it was guess work where to run!

"Leg Drains"!

Thursday, August 10, 2017

Continuous Session including Hill Repeats ~~~~


on our Bowral Parkrun course!

After a long warm-up :  First set: 6x30 seconds with 30sec RI.

Second set:  4x3:30minutes with jog/walk down RI.

Short cool down walk and stretches.

Very pleased with myself after this tough session!

7km.  AHR 100-134bpm (74% -99% of max.)

Wednesday, August 09, 2017

Strength Exercises!

... as set out in my program from "Run Less Run Faster", on non-running days.  While I can still hold 'the plank' comfortably for 2 minutes, I'm happy!

Tomorrow, some long hill repeats; another assault on the
.... on our Bowral Parkrun  course!

Tuesday, August 08, 2017

Road Repeats ~~~~~

Jog warm-up about 20 mins.  Scarlett Street.  Super morning, but bit windy on every second repeat where I turned around to return to the start ... to run the next repeat.

10 x 400m (3:03), 90 secs. RI

Pleased that all 10 were ahead of VP!

2:56;   2:53;   2:56;   2:59;  2:53;   3:01;   2:52;   2:59;   2:53;   2:56

Sunday, August 06, 2017

Saturday and Sunday ~~~~~

Saturday : Missed parkrun!

Sunday :  After probably more than 2 years I made a return to Range Road for a long run this morning...

12km:  Run/Walk 30/30 seconds

2hours;  AHR 104-131 bpm/76% -96% of max.  TE  2.9 ... Maintaining!

I'd just about forgotten how tough and hilly this road is but very soon reminded!  I parked at the "Abbey Aged Care facility" on Range Road ..... thought it a good advertisement to be seen running down the long driveway and up the first of many hills! 

Wonderful views from the crest; recalled the many much longer runs I'd done there years back when preparing for a marathon; all the way to Glenquarry and then down winding Tourist Road and the hard climb back up again!  Four, five and six hours! Recall driving the course on the previous day and placing water bottles along the course to save carrying any!  When I look back to those days, I don't know how I did it!  Those were the days, my friends!  Those were the days!

Very much enjoyed the change from the rough surface of Diamond Fields Road to a sealed road all the way. At 6km turnaround I ran every 2nd run segment as a 30 second acceleration; got back faster that way to where I started looking more like a resident of the Age Care facility than when I set off!

Thursday, August 03, 2017

An Uphill Battle! ~~~~~

Forgot to write up Tuesday's track session at Chev.  Nothing to shout out loud about either!  I was behind VP for the entire time so I'll leave it at that!
1600m 1200m, 800m 400m.

Today, Thursday:  and another change from the usual tempo run.....

As a continuous run......  Long Hill Repeats ... Bowral Parkrun grassy hill and cycle path: 6.5km total...

12 mins warm-up on cycle path

First Set:
6x30 seconds up hill with 30secs RI downhill

Second Set:
4 x 3:30 minutes from the bottom to the top with jog/walk down RIs.

15 mins cool-down

This was a tough slog up that hill!

MHR 134 bpm.... 99% of max.!! 

TE only 2.8 after all that donkeywork!

From almost at the top.

Tuesday, August 01, 2017

Saturday and Sunday ~~~~~

Saturday's Bowral Parkrun, #91 for me!  :  did the entire 5km run/walk, 60/30 seconds right from the start and still managed to go under the vital moment of 40 minutes!

5km in 39:01 Age Grade 85.99%
TE 5.0  =  OVERREACHING!!  Meaning the activity was very demanding.. and it certainly felt that way!

Finishing a "very demanding" parkrun!

Sunday's Long Run :  did the same 60/30 jog/walk for 14km in 2hrs 16mins.
TE  2.8 ... Maintaining!

Thursday, July 27, 2017

A Mixed Bag ~~~~~

In order to keep Thursday easier, I set off to do a MHR test instead of the usual tempo run.  This involved a thorough warm-up, 3 minutes hard running, 3 minutes easy, 3 minutes hard running; take the highest reading from the 2nd 3 minutes as MHR.  Bowral parkrun course.  Beautiful morning!

3.5km warm-up .. starting from Briars

First fast 3km :  118 -127 bpm

3 mins. easy

Second fast 3km : 125-132 bpm

5.7km Run/walk 30/60 incl. 10 x 30 secs. strides.  Finishing at Briars; stretches on the grass.

Total 10.4km

And that was it!  Test shows MHR of 132bpm, added on 4 more for good measure making MHR 136 bpm, which is exactly what I've been using as MHR before doing the test!

Tuesday, July 25, 2017

Road Repeats ~~~~~~~

Today's session:

10-20 min warm-up
4 x 1000m (400m RI)
7:45m/k (pace in my program based on 40min finish time for parkrun 5km)

I did 2.6km warm-up + Few strides/drills

7:49;  AHR 122 bpm/90% of max. TE 2.3
7;42;  AHR 116 bpm/85% of max.  TE 2.1
7:33;  AHR 117 bpm/86% of max.  TE 2.1
7:45;  AHR 117 bpm/86% of max.  TE 2.2

Pleasantly warm morning for a change!

Sunday, July 23, 2017

Saturday and Sunday ~~~~~

I'd like nothing better than to forget both days! 

Bowral parkrun on Saturday with temperatures below zero and thick white frost like snow all over the grassed areas, wasn't any way comfortable for me to even think about running and so I chose to run/walk, 30/30 seconds, but still felt positively done in at the finish!

5k in 40:52
Age graded 82:10%

Last night, Saturday, I must have slept for best part of 10 hours and woke looking forward to the Sunday long run/walk of 14km which my 10km program told me I was to do!  An unwise decision, in hindsight, was I changed the usual 30/30 run/walk I've been incorporating into long runs, to 60/30.   After just a few minutes I could see and feel the folly of my thinking!  Dead legs!  Not just dying, but dead and 14km to go!

While I could still think straight, I kept 60/30 going but, with 6km still to go, I was feeling nauseous and unsteady on the rough dirt road.  Of course, something more than a mug of coffee before leaving home, would have been a sensible thing to do!  Made a switch in the run/walk scenario from 60/30 run/walk to 30/60 run walk!  That way I made it back to where I started, a sad and sorry mess!  In the p.m. slept, exhausted for nearly 2 hours, falling asleep stretched out on the lounge with 'Amy' comfortably asleep on my stomach!

I may have to 're-design' the coming week's program to better suit my enfeebled state of mind and body!

13.5km in 2 hrs 20 mins.
AHR 98-118bpm (72-87% of max.)
TE 2.3 ...  Maintaining Fitness!  I was dying on my feet!

Thursday, July 20, 2017

Tempo Run in Wicked Wind!

1st 3km @ ST pace.
Horrible conditions on Bowral cycle path this morning!  Unbelievably windy everywhere but especially going down the grassy hill where it felt like trying to go down on an escalator that's going up!

1.5km warm-up
3km @ ST pace VP 8:10m/k)
1.5k easy
3km @ ST pace
1.5km easy .... skipped this!

First 3km OK and ahead of VP.  
AHR 112-121 bpm =  82-89% of max.
TE 3.1 Improving!

Second 3km not so good!  Garmin battery went flat at 2.2km but I knew it would be 3km once I got back to the top of the hill at Briars.  VP was in front .... just!
AHR 117-134bpm = 86-99% of max.
TE 2.9  Maintaining 

No cool-down!  Too darned cold and windy!

Tuesday, July 18, 2017

Saturday, Sunday, Monday and Today ~~~~~

Saturday and Sunday : 5km and 6km respectively, run/walk

Monday : Nothing!

Tuesday :  Starting up 10km program with 8 weeks till Blackmores Harbour Bridge 10km

10-20 min warm-up
400m 600m, 800m, 800m, 600m, 400m
3:03;  4:37;  6:10 etc......

I did 20 mins warm-up, then
400m (2:46);  600m (4:35);  800m (6:00);  400m (3:03)

I skipped the second 800m and 600m because I was out of energy!

Thursday, July 13, 2017


Laid up all week so far with the doozy of a head cold that I brought back from Sydney last weekend after running the Real Sydney Harbour 10km. Coughing, sneezing, nose blowing - in short, I feel lousy!  One thing that knocks me down is the common cold and  I always feel like I'm about to die!

Can't see that I'll do any running this week for sure, but I was hoping, that by next week, I'd feel well enough to ease back into something short and easy.  At the moment, even that looks doubtful.  Nothing much I can do about it so no point in fretting; just do what I've been doing - rest, sitting in the sun, keep up fluids etc.

Monday, July 10, 2017

Saturday and Sunday ~~~~~

Saturday, I caught the train to Sydney for Sunday's Sydney Harbour 10km run.

Sunday:  Sydney Harbour 10km

10km  (1:18:33)
Flat, scenic course and happy to go under 80 minutes!

Next ... prepare for Blackmore's 10km Bridge Run, September 16.  I needed to take a few walk breaks during Sunday's 10km; must do something about this before Blackmore's!

Thursday, July 06, 2017

Walking Up and Jogging Down ~~~~~

I've heard about the hills on Oxley Drive, Mt Gibraltar, but never ventured there until this morning and might be a while before I go there again!  Starting at the bottom of Oxford Street, it was all up steep hill, all the way!  Never levelled out at all, and after seeing that it just kept on going up and up into the unknown, I turned back -  jogging downhill all the way to where I started.

I don't think I could ever run these uphills; just walking had me puffing and panting for breath and hair-pin bends make it virtually impossible to see on-coming cars;  dangerous!  Anyhow, I only wanted a short walk today - and that's what I got - a tough one nevertheless!

Puffing My Way Up Oxley Drive - and Jogging Down!  4km

Wednesday, July 05, 2017

Googling reasons for 620 stopping/starting mid activity ~~~~~

After a good deal of Googling I've come across a couple of suggestions to try:  (1)  If I have 'auto pause' on, which I do, start moving just before pressing 'start'; it seems that if pressing 'start' standing still, auto pause kicks in. Poor Garmin - it's only doing what it's been told to do! I doubt this is the cause for me as the Garmin stops/starts recording when well into run  ....  OR (2) try turning off  'auto pause' which apparently works for some.  I've decided on the latter suggestion and will see what happens during tomorrow's easy run.  In the meantime I'll do some further searching.

I have doubts that this will get rid of this recent problem but worth a try ... before Sydney Harbour 10km on Sunday!

About 'auto pause' - it's possible, with auto pause on, that the Garmin thinks I've stopped running when it's because I'm running so slowly it believes I've stopped!!

Tuesday, July 04, 2017

Intervals that Garmin messed up! ~~~~~

Messed up big time and I was so cross I could've screamed with annoyance!  If I mess up, that's OK but Garmin?  No siree!  The awful thing kept freezing up in the middle of the activity and all I could do was stop/start the thing and hope it got moving again.  Sometimes it did, sometimes it didn't, so I cursed and swore, got myself into a thoroughly bad mood and for most of the workout I had very little idea of what I was doing!

What I set out to do was:

12 mins warm-up  .... I did 14mins.

Set 1:
6 x 30 seconds. 30 secs RI .. did these on long incline Renwick Drive

Renwick Drive

Set 2
4 x 3.5 minutes hard  .. did these on level ground in Scarlet Street
RI 90 secs to 4 minutes

8min cool-down

Scarlet Street

I will have to look into why Garmin is refusing to work; cold weather?  I need it to work properly on Sunday!   Hope to find out because this morning's activities sent my blood pressure sky high for sure!

Sunday, July 02, 2017

Saturday and Sunday ~~~~~

I missed Bowral parkrun on Saturday; a few reasons: I need to stay off concrete for a while because (a)  I've felt some niggles, due to extra running I'd say, in the hamstring I tore completely off the bone about a year ago; (b) I didn't want to do anything too hard before next Sunday's 10km and I'm always completely 'wasted' after parkrun! (c)  I'd decided on an intervals session instead of parkrun;   (d) It was too darn cold and I succumbed to the temptation to stay in my lovely warm bed and that's the truth of the matter!

Intervals:  VO2max workout
12 mins warm-up

1st Set:  6 x 30 sec;  30 sec RI

2nd Set:   4 x 3.5min hard!  RI from 90 sec to 4mins.

8 minute cool-down.

This seemed to go OK and wasn't easy by any means!

Sunday Long Run/Walk
Jog/walk 30/30 seconds

This was OK too.  Every second jog segment I used for a 30 second stride ...to while away the time!  Pretty tired at finish; cold, heavy frost; that's about it till next Sunday's Sydney Harbour 10km!

Thursday, June 29, 2017

Tempo Run - VP Finishes First - Again!

Freezing on Bowral Parkrun's cycle path at 10:00 when I started from Briars Inn this morning!  I didn't have a good run for the tempo part and VP finished ahead of me .... again!  Some consolation for not stopping or walking back up hill to finish at Briars!

1.5k warm-up

5km @ ST pace (7:55m/k for VP)
My time: 40:43
TE 2.9  Maintaining!  Almost improving!
7:59;  8:13;  8:15;  8:20;  7:43

1.7km cool-down jog/walk, 30/30 secs.


Tuesday, June 27, 2017

At Chev. Track - a God-awful session!!

And that's putting it mildly!  God-awful, horrid and nightmarish is closer to the mark!  In every bloomin' 1600m repeat, I had to stop every 400m because I couldn't breathe, completely out of breath. It was the stuff nightmares are made of!

Chev. oval was in God-damn awful condition too - frost-covered, muddy, rough and grotty after weekend football being played on the oval - more like a paddock where there'd been a cattle stampede!  Surprisingly then, I stayed and got through what I had to do, but did it in abysmally slow times!

10-20 min warm-up .... I did 15 mins plus a couple of strides
3 x 1600m in 12:35min (7:52m/k).... time/pace based on 39min for 5k finish time.
400m RI
For Cool down and stretches .. I walked around the oval once and finished with stretches.

13:10    :  AHR  110-123bpm;  81-90% of max.  TE  1.6

12:48    :  AHR  111-126bpm;  82-93% of max.  TE  1.6

13:26    :  AHR  109-126bpm;  80-93% of max.   TE  1.5

Chev. Track

The last stretch I do has the inauspicious name of "leg drains", in which I lie on my back with legs propped up against the boundary fence at an angle of 90 degrees to the upper body.  This unflattering position is held for 3 minutes so that, I'm told, the 'bad' blood is drained from the legs towards the heart where it's replaced with a brand new batch of 'good' blood when I stand up again!  I like this stretch and never miss doing it.  As much as anything else it does, I do it because it gives me time to reflect on my run and, more importantly, to gaze at the clouds and look for make-believe images in their shapes!

Sunday, June 25, 2017

Saturday and Sunday ~~~

Bowral Parkrun 40:22
When I go over 40 minutes, the less said the better!  BUT ..... it was flippin' cold and windy!

Long run/Walk
30/30 secs.

1hr 55 mins.

It was a horrible morning weatherwise; an unwelcome cold wind made up for somewhat by a clear sky and plenty of sunshine....  though I didn't appreciate the latter until now at home, showered, fed and warm!

It was rough and tough the entire run and I walked the last 1km because I didn't have the energy or will to fight my way uphill against the wind!

This Week : 31.1km
Weeks 1 - 6 :  207km
2 more weeks till Sydney Harbour 10km!

Back at the school I did my usual stretching routine part of which involved lying on my back under a giant maple and, from that comfortable position, in the sun and away from the wind, I took a few pictures  -  and lay there for longer than needed just looking at the sky through the tree!

Thursday, June 22, 2017

Tempo Run - Bowral Parkrun Course ~~~~~

6k along cycle path to Oxley College and back

Cloudless and sunny skies all the way this morning; magical conditions for a run along the cycle path, starting and finishing at Briars Inn.  A superb morning, not just being alive, but still able to be out running!

1.5k warm-up ....
I did 2k before I felt ready to run!

6km @ ST pace ..
(for me, based on 39min 5k time, VP set to run 8:15m/k pace) ... I finished first!

1.5k cool-down ..
I did 1.1km jog/walk 30/30 seconds right to the top of the hill; no walk breaks on hill - a special feature of tody's session!

6km in 48:41
Avg cadence 169 spm
7:54;   8:20;   8:09;   8:20;   7:56;  7:59

TE 2.0

Total 9.6km

Tuesday, June 20, 2017

Track at Chev ~~~~~

I was absolutely dog-tired yesterday, Monday!  So exhausted, I thought I was ill!  I wasn't ill, of course, but overwhelmingly tired after running on Saturday and then running long on Sunday.  Never felt so tired in my life!  However, here it is, Tuesday afternoon and I'm still alive to report on this morning's track training!

The program was: 
10-20 min warm-up  ... I did 20 minutes incl. a few drills and strides
10 x 400m ....  I did 6 repeats before calling it a day!
3:00 minutes each
90 secs RI 
10 min cool-down .. I did about 5 mins plus stretching.

My times were: 
3:01;  3:03;  3:00;  3:02;  2:57;  2:53

Lanes were still marked on the oval and so was the mud, probably not as bad as last Tuesday but messy and wet just the same.  Anyhow, I lived to do another day's training and got most of the session done, so I'm OK with that!

6 x 400m

Sunday, June 18, 2017

Long Run/Walk on a cold, bleak winter's morning! ~~~~~

Forgot to write up Thursday's Tempo Run....
1.5k warm-up
8km @ MT pace (1hr 6mins)
2km cool-down

Total 11.5km

Now for the weekend......

Saturday:  Parkrun
39:30 ... 19 seconds better than previous Saturday!

Sunday Long Run/Walk 30/30 seconds and what a cold, miserable morning it was too!

From school to DF Road to school.....
12km in 1 hour 55 minutes
AHR 100 bpm (74% of max.)
TE  1.3 ... WHAT?!  I worked so hard!!

I enjoyed most of this morning's long run/walk, except for there being no sunshine and a cold wind; all bleak winter.  Kept 30/30 uphill, downhill and on the flat except for a 2 minute downhill which I ran, enjoying gravity do all the work and that made up for the struggle on the way out on the same hill.  I felt really, really tired during the last 2km and struggled big time to get up the last long incline and back to the school to finish.

I finished with my usual stretching routine on the grass before driving home.  That's Week 6 of 10k training program finished.

This Week : 43.4km
Total for 6 weeks 175.9km

12km run/walk

Tuesday, June 13, 2017

Track at Chevalier College ~~~~~

Chevalier College had marked lanes but half the oval, the shaded half, was muddy and wet and by the time I finished tramping through it looked like a pig sty!  I didn't run well at all;  I felt really lacking in energy and plodded along with more of a shuffle than a run!

Warm-up ...... I did about 10 mins.

1600m (12:36);  1200m (9:21);  800m (6:10);  400m (3:03)
400m RI

My times were: 13:27;  10:07;  6:40;  3:07

Stretches at home.

Garmin seems to drop out at Chev; very annoying!  Shade from trees?  I don't know but it happens nearly every time I run there!  When I finished what was 400m, it showed only 300m and I know it was 400m because the lanes are marked and it was correct in the previous repeats.  Anyhow, I had to start up, put a spurt on and run an extra 100m!  Not fair, Garmin!

Showing dropout and restart!


Sunday, June 11, 2017

Saturday and Sunday ~~~~~

Bowral Parkrun ; Saturday

39:49 ....  84.26% Age Graded
With all the walking, it surprised me to go under 40 minutes!  Lower, flat section of grass below the hill was completely under water so ploughing through that, plus a couple of puddles on the cycle path, made it a fairly uncomfortable and wet run!

Sunday Long Run : Galloway Style!

2hrs 12 minutes: 
From school, Diamond Fields Road and back.  Much of the dirt road in bad condition from the rain.  Stones, ruts from the weather and wheels a trap for tired legs!

Run/Walk, 30/30 seconds .... up hill, down hill and on the flat!

I decided to use Galloway's run/walk method after seeing a reminder of it on Facebook, so thank you to whoever put it there!  Years ago I used this method of run/walk and decided to give it a try again to lessen tiredness during and after running longer distances on Sundays.  I think it works!  I wasn't any slower taking timed walk breaks today than I was doing the same distance two weeks ago.  Garmin 620 timed reminders set.

The last 2km were hard; all up hill so I tried a mind game of seeing how much I could pick up the pace for the 30 second run segment!  Thirty seconds never seemed so long and I was out of breath when it came time to walk again!  Anyhow, it got me to the finish of 14km and I'll use it for future long runs in my 10km program, up until June 9 Sydney Harbour 10km.

Week 5 of 10km program:    32km
Weeks 1 - 5                           132.5km