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

Thursday, June 08, 2017

Tempo Run ~~~ VP wins again!

I was really disappointed that I couldn't keep pace with VP for this run!  VP's pace was 7:55m/k while mine was an average of 8:33m/k! That says it all so onto the rest of the stats:  I started at Briars Inn, downhill to cycle path, finishing back at Briars.

Program: 1.5km warm-up .... down hill and left towards Moss Vale.
6.5km @ ST pace ... for me, 7:55m/k along cycle path towards Burradoo until reaching flooded pathway!
1.5km cool-down .... I skipped this!

6.6km in 56:25
Avg. Pace 8:33m/k
AHR 112-126bpm (82% to 93% of max.)

8:06;  8:06;  8:26;  8:15;  8:32;  8:48

I ran the last 1.5km up and down the grassy hill three times! 

I'm not one little bit happy with these results!  In fact, I'm downright very annoyed with myself and disappointed it was all such a hard slog!


 Views of flooding from the cycle path

I just rechecked the pace for this tempo run and it should have been LT (Long Tempo) pace, NOT ST (Short Tempo) pace which means I should have set VP to run 8:17m/k (based on 39mins for parkrun 5k) not 7:55m/k!!!!!

With that in mind, I didn't run as badly as I previously thought!  OH!  WHAT A RELIEF!  I was feeling quite downcast; now, marginally better!

Tuesday, June 06, 2017

Road Repeats - VP Wins! ~~~~~

I was behind VP for all 4 road repeats!  No excuses...... except, a cold morning and tired legs!

My Program:

Warm-up   : Scarlett Street
4 x 1000m
VP running 7:35m/k

7:44;    7:36;    7:47;  7:48

Short cool-down.

Not a very satisfactory session, but it was the best I could manage! 

500m out and back

Sunday, June 04, 2017

Saturday and Sunday ~~~~~

Saturday was Bowral Parkrun on the coldest morning I can remember!  Well, it felt like the coldest at 3 degrees F!  I just can't run when it's that cold! I can't breathe and I can't get into any sort of rhythm.  In other words, I struggled and it was a painful and slow 5km!  All was not in vain however as I  managed to sneak in just under 40 minutes.  Under 40 minutes is OK for future weeks while most of my energy is going into 10km training for the Sydney Harbour 10km run next month.

5km 39:52
84.09% Age Graded

TE  2.7  Maintaining!

Sunday:  14km Long Run:


Sunday's Long Run:  Diamond Fields Road : 7k out, 7km return
14km in 2hrs 40min.
AHR 76%-93% of max.
Avg. Pace 9:24m/k

TE  1.5  MINOR!  What?  After all those harrowing hills and the last couple of excruciating kilometres!

I had half a banana before leaving home and took the other half with me for a possibly life-saving snack at half way.  It didn't seem to do much good but who knows?  Maybe those last few kilometres would have been far worse without the snack!  For sure,  stretching, hot shower and a wholesome meal at home helped get bones and muscles back to normal!

The 7km turnaround at the end of Diamond Fields Road.

Week 4  of 10k progam:   38.5km
Week 1 - 4 of program :  100.5km

Thursday, June 01, 2017

Tempo Run ~~~~~~

A cold wind on our Bowral parkrun cycle path for the first day of Winter!  A banana before leaving home.  It was a really tough session for me this morning and became increasingly harder as time went by, lots of time went by, so much so that the last 3kms @ ST pace were anything but pleasant and I didn't have much left in the tank at all!  However, my 'lucky legs' just got me through to finish at the top of the grassy hill of our parkrun course where I flaked out on the grass in the sun to do some stretching.

MY program for today's tempo run:
1.5km warm-up
3.0km @ ST pace (VP set to run 7:55m/k based on a 39 min. finish for 5km)
1.5km easy jog/walk
1.5km @ ST pace
1.5km easy jog/walk
3.0 km @ ST pace
1.0 km cool-down

What I did:

1.5k warm-up down hill & along cycle path towards Moss Vale.

3.0km @ ST pace in 23:51;  7:56m/k;  AHR 109-127bpm, 80-90% of max.  TE 1.6

1.5k jog/walk

1.50km @ ST pace in  12:06, 8:0m/k;  AHR 114-121bpm, 84-89% of max.   TE 1.8

1.5k jog/walk

3:0km @ ST pace in 23:36, 7:52m/k;  AHR 110-122bpm, 81-90% of max.    TE  1.7

1.0k cool-down back up grassy hill to Briars.  Stretches.
Total 13km

Second and last 3km!
I wore my new NB Fresh Foam Zante V3 shoes and they still haven't got a dirty mark despite running on damp grass and a detour from the cycle path onto a gravel laneway!

Tuesday, May 30, 2017

Track on Road ~~~~~~

A cold winter's morning and, in spite of the sunshine and a warm-up, I wasn't warm enough to take off my jumper while I ran.  My legs were still a bit tired, from Sunday's run I expect; however I was able to stay ahead of VP for the repeats, except for one where I was a few seconds slower! 

Yesterday, Monday, was a rest day and I only did the usual strength exercises that are part of my 10km program and don't take long to do at all.

10-20 min warm-up .....  I did 2.5km including a couple of drills and strides.

400m,  600m,  800m,  800m,  600m,  400m
VP times  :  (2:58,   4:29,    6:01,    6:01,    4:29,    2:58)
400m RI ... walking
Cool-down ....  short walk and stretches at home.

My times for each repeat:
2:44;  4:04;  5:25;  6:06;  4:07;  2:49

Considering the cold morning and weary legs, I was happy with this session.  I was able to wear my new shoes too (NB Fresh Foam Zante V3) knowing they wouldn't get wet on the road as they would have on grass!  Still waiting for that first dirty mark! Very comfortable to wear for any distance, including intervals, which I'm happy about, but then I've never had problems with any shoes I buy in store or on line, so I must have easy to fit feet!

Sunday, May 28, 2017

Saturday & Sunday ~~~~~

Saturday :  Bowral Parkrun 5km
84.97% Age Graded

At first, I was a little disappointed with this finish time but, on reflection, parkrun comes near the end of the running week of my 10km program, and so I think I have to allow myself some slack and not expect to run much better than this on Saturdays! 

While I'm following this 10km program to prepare for the Sydney Harbour 10km on July 9, I'm afraid Parkrun will have to take a back seat.  It's an extra run that isn't on the program and I'll be doing it as best I can but without expecting too much in terms of improving times and, if I have to take an extra day's rest, it'll be parkrun that has to go.  Sorry, Bowral Parkrun, but it's only for a few months!

The events that I'm training for are: Sydney Harbour 10km, July 9;  Blackmores 10km Bridge Run, September 17 and Fishers Ghost 5km, November ?.... can't find the date for 2017 but probably November 12 as it's always held on the 2nd Sunday in November.

Sunday  :  Long Run, 13km
2 hours!
Diamond Fields Road

On finishing, Garmin informed me this was my longest run!  Longest, probably, since I last trained for a half marathon and that's more than a year ago!  Anyhow, 13km is what my program said and that's what I did but with the very last ounce of energy I could muster to get through the last 2-3 km! Funnily enough, though not funny at all at the time, it was my glutes that ached the most towards the finish! Everything was aching but aching glutes was new for me! I think this was a result of all the hills I ran without stopping half way as I usually do, plus a few strides on the flat. 

Whatever!  I was totally all spent when I got back to the school from where I started 2 hours earlier; couldn't have run another step after making a last 300m dash to finish - just like it's crossing the finish line on race day! Drove home and did my usual stretches on the back lawn while stuffing my face with a strawberry and banana muffin  ..homemade and to die for!   A shower later and a hot meal of chicken and mushroom risotto, have done a little to revive me while I sit with Amy on the lounge, typing, with a heated throw blanket around the both of us!

Vita bona est!

Tomorrow, Monday :  complete rest!

Week 3 :   34km
Week 1 -3 :  62km

Diamond Fields Road 13km this morning ... slowed down (hmmmm!) by a herd of cattle!

Thursday, May 25, 2017

Tempo Run on Parkrun Course ~~~~~

Just the most beautiful morning on Bowral parkrun course today!  Not a cloud to be seen, slight breeze and warm sun ... can't ask for anything better!

My Program was:
 1.5km warm-up .... started from Briars, down the wet, grassy hill & left onto the cycle path.

6.5km @ MT pace .... VP set to run 8:08m/k based on 39 mins for 5km.

1.5km cool-down ....  this became 2:0km to get back to the start at Briars! 

Stretches on grass at Briars in the lovely sunshine!

6.5km @ MT Pace

6.5km in 52 minutes
Avg. Pace 7:58m/k ....  ahead of VP!  WooHoo!! 
Avg. Cadence 165 spm.
AHR 94% of max.  (think there might be a glitch with that high heart rate)
7:57;   8:19;   8:01;   7:56;   7:46;  7:55   +  4:05 for 500m

TE  3.0 ... IMPROVING!!

Total : 10km

Tuesday, May 23, 2017

Road Repeats ~~~~~~

I decided to do today's run on the road instead of Chev. track which meant I could wear my new shoes as they wouldn't get wet running on the sealed road!  This madness usually lasts only until the shoes get their first mark! 

Today's Program:

10-20 min warm-up
2 x 1600m (12:17 based on a 39 min 5km time)
1 x 800m (6:01 as for 1600m)
400m RI


1600m in 12:33 ....... Just behind VP!
400m walk RI

1600m in 12:11 ....... Just ahead of VP!
400m walk RI

800m in 5:43  .........   ahead of VP again!

Cool-down walk.

1600m on road.

Monday, May 22, 2017

Saturday & Sunday ~~~~~

My Weekend!

Nothing to write about! 

Saturday:  Missed parkrun:  felt too tired and not recovered from Thursday's session.

Sunday:  Missed long run due to tummy bug! Probably had something to do with why I was so extra tired yesterday.

A better week coming up!

Thursday, May 18, 2017

Tempo Run ~~~~~ Bowral Parkrun course so pretty in Autumn!

Program :
1.5k warm-up
3km @ ST pace (7:58m/k.. based on recent finish time for 5k at parkrun)

1.5km easy

3km @ ST pace

1.5km easy

3km @ ST pace

1.5km easy

No telling who you'll meet!


3km in 24:48
Avg pace 8:15m/k (VP ahead but did my best!)
TE  2.0

3km in 23:31
Avg. pace 7:50m/k  (I'm ahead of VP..... just!)
TE 2.0

Cool-down 2km
finishing at top of parkrun hill
Stretches on the grass!

TOTAL 11km

Wednesday, May 17, 2017

Rest Day ~~~~~

Usual nothing much!  Few strength exercises at home in the lovely sun which, I hear, is about to change to rain but hopefully not until after tomorrow's tempo run.

Tuesday, May 16, 2017

Chevalier College Track ~~~~~

Arrived early - early by my standards - to use the oval before the school kids came down to practise for their athletics carnival.  Worked out nicely and I finished a cool-down and stretches just in time.

10-20 min warm-up ..  I did 1km
5 x 800m (VP set to run 6:01 based on my recent 38:52 5km time at parkrun) 
400m RI ... I walked these
Cool-down & stretches... short cool-down walk + stretches

5x800m :  5:52;   5:55;   5:51;   5:56;   5:57

AHR 86%-93% of Max.

TE  Minor!

Ran these a few times during warm-up!
My very own 400m lane!

Monday, May 15, 2017

Rest Day ~~~~~

Today, just the usual strength exercises that I normally do on a non-running day.

Sunday, May 14, 2017

Saturday & Sunday ~~~~~~

Saturday :  Bowral Parkrun
86.32%  Age Graded (pleased to be back in the 80%!)
TE  3.2  Improving ... at last!
1:39 min. faster than last parkrun! 

I was more thrilled than I can say to get below 40 minutes for Bowral parkrun where I've been labouring to run below 40 minutes for some weeks, but today I did and I relished the adrenaline rush that came with it for the rest of the day! I was, in fact, as thrilled as if it had been a PB .... well, almost!

Sunday  :  Long Run
10km easy running... few uphill 80m strides
AHR 79% of Max.
TE  2.2  Maintaining

Easy and enjoyable run from school, Diamond Fields Road and back.  That's week one of my 12 week 10km program finished.  I've registered to run the 10km Sydney Harbour 10k on July 9 and I feel I've got off to a good start.  Now to keep the energy and drive going and not get injured!

Thursday, May 11, 2017

First Run for New Shoes!

5km ... Bowral Parkrun!  New NB Fresh Foam Zante Version 3 went for their first run this morning and they felt just fine!  In case they got wet on the downhill grass, I tucked them under my arms and jogged down in bare feet!  Funnily enough, the grass was dry for a change so it wouldn't have mattered had I worn them, but I'm sure they appreciated the care I took of them!  Same, coming back up grassy hill .. no shoes, bare feet!

So.... 5km easy running
8:17m/k avg. pace
HR 110bpm;  MHR 122bpm
TE  1.9  Minor!

My New Runners!

Tuesday, May 09, 2017

Chev. Track ~~~~~

A long time since I was last at Chev. for a track session.  No lanes marked but my friend Phil, the ground's keeper, came down and mowed a wide section of grass around the oval for me!  How good is that?

The program was:
10-20 min warm-up
8 x 400m (3:03 based on a 40min 5k)
400m RI

What I did!
2km warm-up
5 x400m
200m RI
Short cool-down & Stretches on the grass ... in the warm sun!

(1)  3:00;    (2)  3:11;    (3) 3:06;   (4)  3:04;   ( 5)  3:18

AHR 79% - 93% of max.

TE    1.3,  1.2,  1.2,  1.5


Monday, May 08, 2017

Easy Run ~~~~

I had the entire weekend off!  No running at all, so it was back to business this morning after I'd finished at Highlands School.

Nothing more than turning the legs over with a short, easy run that included a few 80m strides and 4 times run up/walk down a 200m hill.  Lovely, warm & sunny day.

Thursday, May 04, 2017

Short & Easy jog ~~~~

3km easy with 4x80m strides

Tuesday, May 02, 2017

A Few Road Repeats ~~~~~

Around to Scarlett Street for this.  Program had 6 repeats but I did 4.  Cool and windy.  No idea why Garmin recorded only half the distance in last repeat unless I pressed a button by mistake.

Warm-up 1km
4 x 500m
2 min. RI
Cool-down  (+ stretches at home)

3:27;  3:52;  3:27;   (0.27 in 2:05)

Monday, May 01, 2017

Easy Running with strides ~~~~~

Too tired to run yesterday, Sunday, so a must to get the legs moving this morning!

4km with 4 x 80m sprints.

Sunday, April 30, 2017

Bowral Parkrun ~~~~~

.... and that was my 83rd parkrun yesterday!  I managed to run just over 1 minute faster than I did two weeks ago - I was a volunteer last Saturday so no run on that weekend.  While there's improvement there's hope!

5km in 40:31
82.77% age graded.

Avg. Pace 8:09m/k which was slower than I had VP set to run.

AHR 123bpm;  MHR 135bpm
90%  -  99% of MHR.

7:47;  8:01;  8:08;  8:09;  8:22

TE  2.3  Maintaining.

#83 finished!

Thursday, April 27, 2017

Some Long Repeats ~~~~

Over to my favourite place to run, Bowral parkrun course!  First chill of winter in the air but otherwise another gloriously sunny day.

3km warm-up down the hill & along the cycle path towards the Moss Vale end.  Turn around!

2.5km at mod. pace ... towards Oxley end!
20:48 minutes.

3 minutes jog RI....  turn around!

2.5km at mod. pace
20:33 minutes

2km cool down + few stretches on the grass in the sun at the top of the hill!

I really enjoyed this run, in particular the second 2.5km!

2nd 2.5km repeat

Wednesday, April 26, 2017

A Few Drills etc ~~~~~

Drove to Scarlett Street after my hour at school to do a few Pete Magill drills/strides after a short warm-up jog.  Just enough to keep the legs moving in the right direction and easy after yesterday's harder effort and in view of another less hard day tomorrow and practising better breathing at the same time ...  in 3 out 2!

Looks like a storm is making its way through the region now at 2:00pm!  Amy, poor little pet, is terrified of storms and is inconsolable when there's thunder and lightning. Right now she has firmly planted herself on my lap and I won't be able to move until the storm and rain clear!

"Once in love with Amy, Always in love with Amy!"