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!

Saturday & Sunday ~~~~~

Saturday :  Bowral Parkrun 5km
39:29
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

TE 3.1 ...IMPROVING!

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!

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

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

Cool-down

Results:

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.

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!

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

.....

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.

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!

Rest Day ~~~~~

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

Saturday & Sunday ~~~~~~

Saturday :  Bowral Parkrun

38:52

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

1:36:28

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!

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

41:27

8:17m/k avg. pace

HR 110bpm;  MHR 122bpm

TE  1.9  Minor!

My New Runners!

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
Cool-down

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

`

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.

Short & Easy jog ~~~~

3km easy with 4x80m strides

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)

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.