Monday, October 23, 2017

Catching Up ~~~~

Saturday, 21/10 .....Bowral parkrun
Volunteer Tail walker

44:07
79.6% age graded.

Monday:  Long Intervals
12 mins warm

5 x 4 minutes (hard!)
2 mins RI

Cool-down.



Wednesday, October 18, 2017

Short Intervals ~~~~~~

Warm-up 12 mins.
15 x 150m
150m RI
Cool Down

150m up slope - 150m RI down!

100th Parkun & WorldRecord!!

14/10/17 ....  World Record for oldest woman to run 100 parkruns!










Wednesday, October 11, 2017

Tempo/Progression Run ~~~~~

.... where each 1km is supposed to be run around 5 seconds faster than the previous one!  I think I did better with this this week; last week pace was all over the place.  Nice to see any improvement!

On Bowral Parkrun course: 6.72km

AHR 107-127bpm  =  79%-93% of max.

TE 2.3

Splits   8:36;  8:28;   8:19;   8:08;   8:07;   6:29



Monday, October 09, 2017

Long Interals in Continuous Run ~~~~~

Renwick and surrounding streets.

12 minutes warm-up
5 x 400m
400m RI brisk walk
Cool-down.

2:56;   2:46;   2:40;   3:01;   2:59

AHR 94-130bpm  =  69%-96% of max.

TE 1.9

Total 6.15km





Friday, October 06, 2017

Just Turning the Legs Over ~~~~~

School Soccer Field
An easy, rest day before my 99th parkrun tomorrow!  1 Set Magill drills with strides alternating.




Wednesday, October 04, 2017

Short Intervals ~~~

Phew!  These left me huffing and puffing!  Nice change though.  Rest day tomorrow!

12 minutes warm-up
15 x 60 seconds hard
30 secs RI
12 minutes cool down.

3.58km in 35 mins total
MHR 125bpm = 91% of max.
TE 2.0



Tuesday, October 03, 2017

Long Progression Run ~~~~~

1.5k warm-up
6km gradually increasing pace each km
1.5k cool-down.

I used Bowral parkrun course for this session.  Gorgeous morning for a run!

6km in 50:35
Avg. pace 8:25m/k
AHR 109-130bpm = 80% - 90% of max.

Avg. Pace: 8:27;  8:26;  8:29;  9:00;  8:15;  7:57

TE  2.1

Included a few short hill reps up the grassy hill during the cool down!  Stretches at finish.




Monday, October 02, 2017

Making Some Changes ~~~~~ Long Intervals

Stepping away from my usual program and trying some different runs.  It'll take a few weeks/months to make a judgement about improved and faster pace for 5km.

Long Intervals:
12 minutes warm-up
5 x 3minutes ... around 5k pace
1.5minutes RI walk
12 minutes cool-down

This was interesting and a welcome change from the usual Chev track session.


5x3mins paces : 7:11;   6:52;   7:25;  8:18;   7:28
AHR 74%-90% of max.

TE 1.8!

Sunday, October 01, 2017

Bowral Parkrun - #98!!

Nearly there!

38:45  (90.92% age grade)

AHR 123-135bpm (90-99% of max.)

7:28;    7:32;    7:37;    8:03;   8:04

TE 2.4

Strong wind all the way out and back!



Thursday, September 28, 2017

Tempo Run - and some rain!

Windy and a few light showers- what a relief to see rain again!

My Program:
1.5k easy
1.5k @ pace 7:52m/k
1.5k easy
1.5k @ pace 7:52m/k
1.5k easy

My pace for both pace segments:
7:50m/k and 7:51m/k....Phew!  Just ahead of VP!

AHR 102-122bpm/75%-90% of max.

TE 2.0



Tuesday, September 26, 2017

7 Weeks to Fishers Ghost 5km ~~~~~

Kicked started the week yesterday with some Magill Drills/Strides - about 30 mins.

Today:  Chev Track

2.3km warm-up/couple strides
1600m, 1200m, 800m, 400m ... 400m RI

VP ran 12:07;  9:00;  5:56;  2:56

I ran    13:14;  10:37;  6:29;  3:16 .. way too slow!  Couldn't go any faster!



Tuesday, September 19, 2017

Back to 5km Training ~~~~ Fishers Ghost 5km, Nov. 12

Blackmores 10km Bridge Run - done!  A slow 1:23:10 on Sunday, 17th.




Today, Tuesday, 19th:
Track at Chev. College

Program: 8 x 400m 2:56 (VP set to run 7:20m/k based on 38:30 for 5km at parkrun)
400m RI

2km warm-up
4 x 400m ... legs still tired after Sunday!
2:52;    2:52;   2:52;    2:49

Short cool-down walk and few stretches.

It's a start!





Saturday, September 09, 2017

Thursday and Today ~~~~

I can't seem to keep up updating my blog!  So the last 2 runs were:

Thursday:  6km 
5km run on Bowral parkrun cycle path + 3 x 3minute uphill

Today (Saturday) : Bowral parkrun 5km
38:26 (91.67 Age Graded)

Tomorrow (Sunday), last long run (11km) before Blackmores 10km Bridge Run on Sunday, 17th Sept.


Busy looking after new triplets!




Tuesday, September 05, 2017

Saturday, Sunday and Today ~~~~~

Saturday : 95th parkrun.. parkrun horribilis!  So many walk breaks! 41:45mins. 80.36% Age Grade.

Sunday : Long run/walk, 30/30seconds ..felt much better after this one!  12km

Today (Tuesday) :  for the first time that I can recall I had to abandon a track session at Chev. College.  Never before have I felt such a fierce, freezing cold gale sweeping in every direction across the oval!  I did 2 of 6x600m before making a bee line for protection in the car!

Not the best start to another week with just 2 more before Blackmore's 10km Bridge Run!


Thursday, August 31, 2017

Run and Hill Repeats ~~~~~

Bowral parkrun cycle path and bloody hill!

5km warm-up
6x30 seconds + 2 x 3:30 minutes Hill Repeats;  walk down RI.

Felt lethargic for the entire time!  I'd like to blame the new Hoka Clifton IV shoes but that would be a false accusation, though I think they are noticeably heavier than wat I've been wearing.  Not the shoes, just me!



Total  6.76km

Tuesday, August 29, 2017

Chev. Track ~~~~~

I don't like long repeats one little bit!  They're just too damned hard!  And, to make matters worse, VP nearly always finishes ahead of me!

So this morning: Chev. College : no lanes marked this week so I ran just inside the boundary fence on the oval, two and a bit times around to make 1000m reps.

1.4km warm-up incl. few drills/strides

3 x 1000m (7:45);  400m RI

7:59  AHR 114-127bpm (84%-93% of max.)  TE 1.5

7:46  AHR 116-129bpm (85%-95% of max.)  TE 1.6

8:15  AHR 115-133bpm (85%-98% of max.   TE 1.6





Saturday, August 26, 2017

Bowral Parkrun (with a twist) - My 94th Run ~~~~~

Another exceptionally cold, frosty and foggy parkrun!  However, I was pleased to run the entire course without a walk break and for the first time in a long while - didn't slow down much at all on the final uphill leg.  So, the hill repeats I've been doing on Thursdays for the past 3 weeks just might be paying dividends.  Anyhow, it was encouraging enough for me to continue with the session for  a few more Thursdays.  Besides, I like doing it!

5km in 39:16 (55 seconds better than last Saturday!)
85.44% Age Grading
AHR  123-138bpm;  90% - 101% of max.
TE 2.7  'Maintaining Fitness'
7:57;   7:51;   7:48;   7:39;   8:01





Earlier this morning : 
Alarm rang; dressed quickly; said good-bye to Amy (still curled up on her heated rug!); gave her a treat for no reason other than that I was leaving!  So dark, cold and foggy; not another car on the road; street lights still on.

Briars car park deserted.. except for me! Jump out, start warm-up jog 15 minutes; return to car park - still empty!  Had I got the day wrong?  Was it really Saturday? Yes, yesterday was Friday and tomorrow is Sunday so it must be Saturday!  Where is everyone?  Should be arriving by 7:45am ... as I thought it was!  Check Garmin time -- panic, fright, dismay - it was  6:45am!  I'd got up at 5:15am; Briars at 6:30am; finished warm-up at 6:45am!!

Mortified and with egg on my face, back into the car where I lay low,
emerging 30 minutes later to start the warm-up all over again!

How could this happen?

Thursday, August 24, 2017

5km Plus Hill Repeats ~~~~~

Bowral Parkrun cycle path for warm-up including a few drills/strides.

5km warm-up + few drills/strides

First Set:  6 x 30 seconds Hill reps; walk down RI
Second Set : 4 x 3:30 mins;  walk down RI

AHR 101-129bpm/74% - 95% of max.   TE  1.4

Stretches on grass to finish a fairly exhausting but enjoyable session!






Wednesday, August 23, 2017

Tuesday's Track ~~~~

Chev. oval, lanes no longer visible.

Program:

10-20 mins warm-up
2 of 4 x 1200m ... both slower than VP!

Changed to 6 x 100m intervals by running the long sides of the soccer field and walking the short sides as RI.





Monday, August 21, 2017

Saturdy and Sunday ~~~~~

Another cold and slow Bowral parkrun: my 93rd!

40:11 .....  83.49 % age grade
TE 4.5  Highly Improving!   What?  OK, I'll take it!  

Sunday ...  Long Run : 10km Diamond Fields Road... TE 2.9


Road surface improving as graders move further along the dirt road.





Saturday, August 19, 2017

The Week So Far ~~~


Forgot Tuesday and Thursday!

Tuesday: 4 x 800m  Ok but still struggled.  About 5km incl. warm-up and cool-down.  Chev track.

Thursday:  So cold and windy I almost called the session off;  Bowral parkrun cycle path long warm-up then 3x 30seconds up hill repeats followed by 3x60seconds uphill reps.  6km total.

Friday:
New Hoka Hoka One One, Clifton IV shoes.  Sun visor, cap, T-shirt and compression socks a gift from Hoka!  Would like more of their socks!  Love them!

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 ~~~~

The








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.