LL's Blog

Workout #1......Track on Radio Road

2012-02-14T15:18:00.000+11:00

Radio Road..3.5 times =1200m

Program : 10-20 min warm-up                     3 x (2x1200m) in 7:47 (6:25m/k)
                     2:00 RI (400m RI between sets)
                     Cool-down.

It hurts me no end to have admit to not being able to count to 6 without making a mistake, but that's what happened at track this morning and so I ended up doing 7x1200m! To some that will come as no surprise but never ceases to amaze and annoy me!

1.6km warm-up including 4 strides
1200m times : 7:34 ((6:18m/k); 7:37 (6:22m/k); 7:33 (6:18m/k); 7:33 (6:18m/k); 7:22 (6:17m/k); 7:28 (6:17m/k); AND 7:19 (6:14m/k)
1km cool-down + stretches
Total 11km.

I was pleased with all times and nothing too difficult about this workout at all. I have to give due credit though to Virtual Partner who kept me honest by forcing me to stay ahead of him for all repeats.

Cross Training

2012-02-13T10:27:00.002+11:00

Thirty minutes is what FIRST recommends for cross training so that's all I did from home and back!

A Brisk Walk 2.5km

Long Run

2012-02-11T17:50:00.001+11:00

21km!

Plenty of Water in all Creeks

After waking to lightning, thunder and heavy rain, I pulled the blanket back over my head and thought, "Goodie, I don't have to get up!" Within minutes the storm vanished, the sun came out and I had no excuse to delay starting the longest run in a fairly long time.

Wearing Their Weekend White Waistbands!

Program : 21km @ 7:58m/k

14km loop on Diamond Fields Road
7km loop through Renwick streets.

Time 2:41:24
Avg. Pace 7:41m/k
Splits (1km 7:29); 5k splits 40:40; 40:51; 40:33; 35:57

Back at the school after 14km I stopped for a drink of water and then set off for the last 7km. I think the last 5 kilometres were the fastest because I could see lightning and hear thunder rolling in over the ranges.

I felt good for all of this run....amazingly! And no walking uphills at all!

I Call It Cross-training!

2012-02-10T14:06:00.000+11:00

Pilates DVD (using resistance band)

Strength Exercises (as in FIRST program) : 20 times each : Standing wall slide, Single leg squat, Walking lunge, Calf raise, Pushup.....the last mentioned is supposed to be done on a stability ball....no one in their right mind should ever try this life threatening feat! Stick with the floor!

Long Run tomorrow.....21km. OMG!

Workout #2

2012-02-09T16:55:00.000+11:00

Another view of my "DLT"!

Program : Tempo Run......8km

2km warm-up
5km @ MT pace (7:02 for me)
1km cool-down

5km splits = 7:07; 7:06; 6:46; 6:46; 6:42........all good I'd say!
AHR 79%; MHR 86%

Time...34:10

Felt good for the 5km and could have run faster.....but I didn't!

Cross Training

2012-02-08T11:38:00.003+11:00

My new Netbook which I have named "DLT", short for "Dear Little Thing"!

About 45 minutes including 1 set Magill drills with a stride between each drill, followed by 20 minutes easy jog in the soccer field, wet grass and bare feet. Very enjoyable!

Track on Road......Workout #1

2012-02-07T19:05:00.000+11:00

Radio Road once again for today's track workout. Ideal weather.....lots of lovely misty rain!

Program: 10-20 min warm-up
                 3x1000m (6:26m/k)
                 3x600m (6:23m/k)

1000m = 6:26m/k; 6:25m/k; 6:21m/k
600m   = 6:20m/k; 6:15m/k; 6:11m/k)
1km + stretches cool-down.

I finished the session feeling as I like to.........if I'd had to push harder, I could have!

6.8km total.

Workout #3......Long Run

2012-02-05T18:18:00.000+11:00

I started late at 11:00am today. The main reason being I have spent so much time playing around with my lovely new rose coloured netbook! The ASUS EeePC.....thank you, Ewen and Strewth for steering me in the direction of this little beauty! I was in love with it the minute I saw it! How cute can a computer get?

Now, today's run:

20km in 2:50:40.......slow, but it was very hot; I stopped for a lengthy chat with a woman on horseback on Diamond Fields Road and walked the uphills.

14km on DF Road
Return to school for water......so thirsty!
6km running around the soccer field.......ran the long sides like strides and walked the short sides to recover. That was the only way I was going to complete 20km!

In the soccer field I removed shoes and socks and ran in barefeet on the cool, damp grass which included a couple of puddles to keep the feet cool on each round! I was never so pleased to finish a run!

20km total.

Tempo Run

2012-02-03T14:50:00.002+11:00

Workout #2....Program.....2km warm-up
                      5km @ MT pace ((7:02m/k)
                      1km cool-down.
8km.

2k warm-up
5km splits =   6:40; 7:14; 6:32; 7:06; 7:06
2km cool-down.

Total 9km

Light rain meant all the workers were off so I had the entire new Renwick development streets to myself! I enjoyed this fact and also that the day was cool and the rain was light....in fact, just right! I even did an extra kilometre.

Addendum:
If anyone reading here knows anything about buying a laptop, please add your tips here. Not the most expensive please!   Just something for internet access, Office, email, etc. The reason I'm asking is that the very next time this desktop crashes, I have to get a new computer and I have my heart and mind set on a laptop so as I can have it with me at all times! Pretty sick, I know, but it's my lifeline to the rest of the world!

I've done some research, talked to salespeople but I think some of you who call in here might have ideas from your own experience. If so, you'll be doing me a favour by adding your tips, so go right ahead and tell me what you think I should buy when the inevitable happens!

Oh, another thought....and most important : the best place to buy!

Back in Business...

2012-02-02T16:26:00.002+11:00

Computer crash and if it happens again, according to the repairer, I'll have to get a new one! So I'll skip last week's training which I have in my running diary, and start with this week's.

Tuesday : Track Program:
10-20 min warm-up
2 x (6x400m) in 2:32 (6:20m/k)
10 min cool-down.
2k warm-up
2:28 (6:13m/k); 2:27 (6:12m/k); 2:30 (6:20m/k); 2:28 (6:14m/k); 2:29 (6:18m/k); 2:26 (6:09m/k).
2:30 (6:16m/k); 2:25 (6:07m/k); 2:24 (6:04m/k); 2:21 (6:00m/k); 2:23 (5:55m/k); 2:18 (5:57m/k).
1k cool-down.

Total 7.8km

Workout #1...Track

2012-01-24T13:40:00.000+11:00

I leap over buildings!

I had onlookers this morning in the persons of the the Headmaster and Deputy while I did my track session at the school! They were in making preparations for the start of school next week and came out for some fresh air and a chat. I'm so lucky to have the use of their grounds, taps and toilets! I probably won't go back to using Chevalier College track in Bowral though it would be more accurate I suppose. Not enough to make much difference in results.

Program : 10-20 min warm-up
   6 x 800m in 5:07 (6:23m/k)
   10 min cool-down.

1k warm-up + 4 strides
5:10; 5:10; 5:09; 5:11; 5:05; 5:03......all good!
1km cool-down + few stretches.

Workout #3 - Long Run

2012-01-22T15:09:00.000+11:00

Along lovely Diamond Fields Road...

One of many hills!

I waited until the rain stopped and then started my run at 11:00am. A good day weather wise - overcast, nice breeze, 20 degrees and only slightly humid.

So why was I so tired for the return 8km? Not a good night's sleep Saturday; lately I've been awake until 3, 4 or even 5'oclock before getting to sleep. No wonder then that I sleep in!

Why were the soles of my feet so sore? Never felt this particular pain before! Just about all others are quite familiar by now, but not sore soles of both feet. Walked some of the hills...most of them to be truthful!

Program: 16km @ HMP+12sec/km (7:50)

Result: 16km in 2:11:57
Avg. Pace 8:15m/k AHR 109 (70%); MHR 130 (82%).
5km splits = 40:14; 40:29; 42:36; (8:37)

Workout #2

2012-01-20T14:34:00.000+11:00

Tempo Run 10km

1.5k easy; 3.5km @ MT pace (7:02m/k); 1.5k easy; 3.5km @ MT pace; 1.5k easy.

1.5k easy....OK
3.5km : 24:44; Splits = 7:02; 7:05; 6:44; (3:25).
1.5k easy....OK
3.5km : 25:28; Splits = 7:15; 7:05; 7:01; (3:30).
1.5k easy ... and happy to finish!

Total 10km.

It was SO humid at 11:35am when I started! I took the 'easy' sections very easy and then tried harder in the 2x3.5km. Glad to finish and get to some shade and a tap.

Workout #1 - Track

2012-01-17T13:52:00.000+11:00

Program: 1km warm-up
2 x 1200m (7:47 )
4 x 800m ( 5:07)
1km cool-down.

I ran on my makeshift track around the school and on the road. Measured the distances before starting and lined up a finishing point for each.

2x1200m .......9:04; 8:47 ....way too slow!
4x800m..........5:27; 5:30; 5:21; 5:23.....also too slow!

7.6km total.

Cross-Training

2012-01-16T14:07:00.023+11:00

Today - 30 minute brisk walking + a few strength exercises.

Thinking about strength and athleticism.....reminds me : Dan Daily, Gene Kelly and Michael Kidd:

Runnin' in the Rain....

2012-01-15T12:54:00.032+11:00

After having a gastric thing during the week, I really had to force myself out this morning and that's about all I accomplished - getting myself out. I didn't so much mind the light rain, mist and being soaked as much as making the effort to start up again! My program had 18km for today's Workout #3, long run; however, I only did 8km and headed for home and a hot shower.

Reminds me of.......

Workout #3

2012-01-13T14:08:00.000+11:00

Late edition! Last Sunday's long run. Computer on the blink for most of the week.

Workout #3 : 15km long run @ 7:50m/k

5km splits 39:09 (7:49m/k); 39:38 (7:55m/k); 41:20 (8:15m/k).

I haven't run yet during this week thanks to a vile stomach virus!

Workout #2 ...Tempo Run

2012-01-05T12:37:00.000+11:00

Program : 1.5k warm-up
5km @ ST pace (6:53m/k)
1.5k cool-down.

A much better day : cooler, some humidity as if a storm might come later, but quite a bit easier than Tuesday's workout!

5km splits - 6:53; 6:44; 6:55; 6:42; 6:43.

Total 8km.......all OK!

Lactic Legs.....

2012-01-03T14:05:00.001+11:00

Using the same make-shift track again this week for today's workout :

10-20 min warm-up
5 x 1km @ 6:26m/k
10 min cool-down

(1) 6:26; (2) 6:27; (3) 6:29; (4) 6:29; (5) 6:46

This session felt absolutely dreadfully hard!

Excuses : the heat - terrible coming off the bitumen and cement; breeze cut off by surrounding buildings and trees; legs lactic for last two repeats - this is so painful! -.....finished ready to collapse; sweat dripping to the ground!

I sat in the shade for quite some time trying to get my breath and cool down before driving the short distance home. Not sure what I achieved at this workout. At least I finished it and didn't think I would after just the first two repeats. No cool-down jog; a few stretches and that was it. Can't remember feeling so drained.

6km total

2012 Begins.....

2012-01-02T11:18:00.000+11:00

....with a cross-training session :

35 minutes easy jog/walk including 5 short hill sprints of about 20 seconds each on Diamond Fields Road.

Last Run for 2011

2011-12-31T14:55:00.000+11:00

Workout #3....Long Run

Program : 15km @ HMP+12sec/km (7:50m/k)

It was a cool and overcast morning; sunny and warm now in late afternoon. I ran on Diamond Fields Road and enjoyed the quiet on this last run for 2011. There were plenty of hills to slow me down, especially the last kilometre, but a few good down hill runs to catch up!

15km in 1:51:57
Avg. Pace 7:28m/k
5km splits : 40:09; 37:10; 37:37

Hopefully, looking forward to 2012!

Workout #2...... Tempo Run

2011-12-29T12:08:00.000+11:00

Program for today : 8km
                                   2km warm-up
   5km @ MT pace
                                   1km cool-down

1km splits of 5km @ 7:02m/k : 7:42; 6:39; 6:39; 6:33: 6:16
Avg. pace 7:10. AHR 79%.

Overcast and humid morning. This was not an easy 5km. Ran in and around the streets of the new Renwick development....not a soul around!

Cross-training....

2011-12-28T12:31:00.000+11:00

One set of Magill drills then 20 minutes easy jogging. An easy day!

Another Track....Workout #1

2011-12-27T13:40:00.001+11:00

My New Track!

This actually worked quite well as a makeshift track, using a course around the school and on the road. This gave me a distance of a little over 300m and then identified as closely as possible all other distances by some object such as a tree, lamp-post etc. Other than 1200m, which happened to be spot on, the others were a little over but only by a fraction before stopping the Garmin. None were short!

Program : 10-20 min warm-up
Based on 5k time of 33 min....1200m (7:47); 1000m (6:26); 800m (5:07); 600m (3:50); 400m (2:32); 200m (1:16).
10 min cool-down.

....and the time for each distance was : 7:33; 6:25; 5:05; 3:48; 2:28; 1:13

Total distance = 6.2km (incl 1k warm-up & 1k cool-down)

If Only in My Dreams.....

2011-12-24T22:34:00.000+11:00

Jim and I spent many Christmases in New York City. Streisand makes it all the more poignant for me this Christmas, the first without Jim by my side.

Nevetheless, I wish all, who have come by here on my blog during 2011, a very merry Xmas....and not only in your dreams!

Easy and Relaxed...

2011-12-24T14:22:00.000+11:00

....that's what the program said "16km @ no specific pace. Easy/relaxed effort run."

I understood that to mean I should walk all the up hills and jog the down hills and flat...and that's exactly what I did! Nevertheless, the weather was hot and humid and I was tired and thirsty. I couldn't wait to get back to the school to drink from a tap and splash water over my face.

For the week : 41km

Cross-training...

2011-12-23T18:41:00.000+11:00

That's what I'm calling two hours of mowing the lawns, trimming the edges, sweeping the paths...etc and hoping there's enough energy left for tomorrow's long run!

Workout #2....a Good One Too!

2011-12-22T12:28:00.001+11:00

Section for the 5km Tempo Run

Today's Program : 3.5km easy
5km @ ST pace (6:53)
1.5km easy.

Light rain throughout but I like this weather which probably makes me one of the few who prefer it to the Summer we should be having.

Results:
3.5km warm-up
5km @ 6:37m/km.....
1.5km cool-down.
1k laps 6:49; 6:30; 6:37; 6:35; 6:34

Time = 33:08! That's faster than my most recent 5km time at Fisher's Ghost of 33:33, the time on which all paces are based for the 3 Key Workouts.

I had Virtual Partner running and, by keeping a close eye on him, I finished more than 100m in front! I was very pleased about that!

Total = 10km

The Full Monty!

2011-12-20T14:15:00.002+11:00

I missed last week's longish run due to the fact that I spent all of Friday, Saturday and Sunday using a pressure cleaner around and all over the house. It started by my thinking that only the pavers needed doing, but as one thing leads to another when one starts any sort of cleaning, I water blasted anything in sight : the front driveway, all guttering, eaves, windows, doors, bricks, paths, steps, trellis, lattice, garden furniture and tubs and, finally, the pavers....I had done the full monty.....of a different kind!

Have to say I didn't realize until I started just how grubby everything was but all is now sparkling bright! Three full days....but strangely I enjoyed doing it. I'm calling it 'cross-training' because it's the most upper body work I've ever done!

Today, I decided to do last week's longish run rather than the track session set down for today. I need distance right now, speed will come later, I hope!

Today's Run

Last Week's Long Run : Workout #3 : 15km @ HMP + 12 sec/km (i.e. 7:50 m/k)

Starting at the school, Bong Bong Street, Old South Road and Diamond Fields Road...called in to wish Tom and Patricia a happy Xmas and then met another couple from a property further on and had a chat with them too.

15km; avg. pace 7:55m/k; quite cool and overcast.

Key Workout #2

2011-12-15T11:45:00.003+11:00

From School/Renwick./Inkerman Road/and Return

Tempo Run : 8km @ MT pace - Mid Tempo - (for me 7:02m/k).

Results: 1km splits = 7:15,7:09,7:07, 6:42, 6:57, 7:03, 7:09, 6:43

Avg. Pace = 7:01m/k (how close is that!!)
AHR 74%

Cool, sunny morning . Felt good.

Total 8km

Cross Training

2011-12-14T12:12:00.001+11:00

After a couple of drills, forty minutes of easy jogging to Tom's and Patricia's property on Diamond Fields Road; no one home except for 'Fonzie' the dressage horse. In the stable fridge I found him some carrots so he was pleased I'd stopped by!. Cool and cloudy morning. Just right!

Track on the Road

2011-12-13T12:48:00.004+11:00

This is 1200m on Radio Road/Bong Bong Street

Yesterday, Monday, I cut all the lawns and I'm counting that as cross-training! Much harder than an easy run too.

Today, with Chev track being too wet I stayed on Radio Road as I did last week -

Workout # 1 : 10 - 20 min warm-up, then up and down a 'ladder':
400m (2:32); 600m (3:56); 800m (5:07), 1200m ( 7:47), 800m, 600m, 400m

10 min cool-down.

Results: 1km warm-up + 2 strides
2:31; 3:44; 4:58; 7:26; 4:54; 3:42; 2:21km. 1km Cool down and stretches.

Not an easy session but all times were under program, and I was especially pleased when a man coming out of the house that is the local FM radio station (small building on left opposite school) said, "I'm proud of you!" That certainly made me finish with a smile!

6.8km

Workout #3...Long Run

2011-12-10T14:29:00.001+11:00

Roses growing wild alongside Old South Road

I did today's run out and back on Old South Road, passing the "Mittagong Historic Aerodrome" so as to avoid too many hills. A very humid mid morning with storms approaching which was the reason I did this workout today instead of tomorrow.

Program : 13km @ HMP + 12 sec/km (i.e. 7:50m/k based on most recent 5km time)

Results: 13km in 1:36:32
Avg. Pace = 7:20 m/k....good!
5km splits 35:10; 38:21 (7:47, 6:59, 7:03)
AHR 123 (77%); MHR 141 (89%)

The only difficulty today was the few hills; otherwise this was a very comfortable run....and that's the three Key Workouts for the week done. 35km total unless I do more on a cross training day tomorrow and that'll depend on whether or not the predicted thunderstorms arrive. I managed the paces for the three workouts....Hurrah!

Workout #2 ...Tempo Run

2011-12-08T13:18:00.000+11:00

5km ST Pace Run

Based on my most recent - and slowest - 5km time (33:33), the pace for today's Short Tempo Run was 6:53m/km. It rained lightly all through the run but I felt the pace comfortable enough for the second of these paced workouts and getting the pace right for each of the three workouts is said to be the most important feature of the FIRST training program.

Key Workout #2   3.5km easy
                               5km @ ST pace (i.e. 6:53m/k)
   1.5km easy.

Results for 5km ST = 1k laps : 7:04; 7:10; 6:53; 7:08; 6:50
                                     Time 34:53
   Avg. Pace = 6:58m/k
                                     AHR = 124 (78%); MHR = 133 (84%)

I felt this was a fair session; close enough to the set pace for the first of these tempo runs. 10km total.

Cross Training....

2011-12-07T10:51:00.000+11:00

On Radio road again; sunny morning for a change.

Total Time = 45 minutes (incl. warm-up and cool-down): 1 set Magill drills + strides

Starting "FIRST"...

2011-12-06T14:36:00.000+11:00

Half Marathon Training Program starts today with three key workouts each week and to either cross-train or complete easy runs on at least two other days. Running paces for all workouts are based on my most recent 5km time which was 33:33 at Fisher's Ghost fun run in November this year.

Workout #1   10 - 20 min warm-up
                       12 x 400m (2:32); 90 sec RI
   10 min cool-down.

Results :    2:26; 2:26; 2:27; 2:26; 2:30; 2:27; 2:30; 2:28; 2:29; 2:22; 2:31; 2:30

Radio Road and the School

This workout was OK; not difficult to go under 2:32 for all 12 repeats. I walked around for 90 sec recoveries before starting the next 400m. I used a 400m stretch on Radio Road instead of Chevalier College track which would have been muddy; weather not good...rained the whole time! Important thing is....I've started the 18 week program leading up to the half marathon, April 2012 in Canberra.

Last of the Easy Runs!

2011-11-28T14:38:00.008+11:00

Next week the plan is to start the FIRST Half Marathon program, the same one I've been using for some time now ...more about it then. For this week, continue with low heart rate runs beginning with today.......:

Monday : REST! only it wasn't real rest; I cut all the lawns and trimmed the front hedge that was growing furiously all over the place; altogether about four hours and far more exhausting than running!

Wednesday's Happy Cows!

Wednesday's unhappy 10km

Tuesday    : Nil Running. As this is the last easy week I had no qualms about going out to lunch instead! Truth is, I'm still aching from yesterday's overly ambitious garden spree!

Wednesday : 10km....Jog/walk; very humid; thunder means storm on the way. Felt very lethargic...too much lunch yesterday?

Thursday :    6km ..December 1st

Friday :    8km

Saturday: Nil running. Spent the whole day lopping branches with my trusty chainsaw and in the process just about wrecked myself!

Sunday a.m. ...clean up backyard.
   p.m. ...out to lunch.

This Week's Total = only 24km! Oh well, I'm hoping for serious running in the coming weeks and months!

Sunday's Sunset!

2011-11-21T14:17:00.021+11:00

Sunday's sunset

...if only the trees hadn't been blocking the big ball of fire! Nevertheless, the orange glow inside the house made me look outside at what I first thought might be a distant bushfire. Instead, a magnificent sunset, though the photos don't do the sight justice.

This week : more easy, low heart rate running :

Monday : 6km easy

Tuesday : 6km + few drills

Cows sleeping in the rain!

Wednesday :After listening to the 'bad me' for two hours moaning "it's raining, it's too wet and misty, I need a rest day, how much nicer to curl up with a book etc. etc", the 'good me' gave 'bad me' a resounding whack over the head and that's how we both got out at 11:00am and did today's run in a fine, misty rain, enjoying it as much as did these cows with their calves in the paddock!

9km....Yeah, did it!

Thursday:   6km...and a good soaking in the rain!

Friday    :    8km.....hills hidden behind a screen of mist and light rain; perfectly lovely weather for a run!

Saturday : 6km.....fine and sunny for a change.

Sunday : 12km.....sunny and windy.

Total for the Week =    53km.....even if I say so myself..... for me this was a very good week!

More Aerobic Running......

2011-11-14T16:35:00.014+11:00

First run of the week

Much the same as last week : Short, easy runs.....Tip from Greg McMillan :

"Your task, then, isn't to spend hours reading opinions on running form and footwear. Your task is just to think about running tall over the next week. This doesn't mean running stiff. It means simply holding your body in a relaxed yet balanced position. Once you achieve this relaxed, balanced position with your body, then the rest of your form is pretty easy to correct."

Monday: 4km easy. AHR 76%. School/Renwick/School. Hot & windy.
Tuesday: 6km easy. AHR 77%.
Wednesday: 8km easy. AHR 72%. Cool morning; lower heart rate = fewer walk breaks!

Thursday: Rest Day... went out for lunch.

Last run for the week

Friday:         Drills + 4 km easy.
Saturday:    6km on Diamond Fields Rd for shade...very hot; walk breaks to lower HR.

Sunday:       12km. Started at 8:00a.m! Google Earth update shows a new look for maps!

Total for the week = 40km

Fisher's Ghost 5km....

2011-11-13T13:04:00.004+11:00

Not a disaster at all but slower by about two minutes from the last time I did Fisher's Ghost 5km in 2009. I was happy with my time considering I've only been doing easy runs for the past two weeks.

Conditions were unusually good : cloud cover but still quite hot. I had a free massage after and that was a very pleasant way to finish, plus 1st place in 70+ age category in which to my surprise this year there were no other competitors! Perhaps that's why my age category wasn't called at the presentations until I reminded someone that I really was there and had run the 5km event! I felt embarrassed doing this but what the hell....I had run!

5km in 33:33!
Avg. Pace 6:42
AHR 89%.
257 of 464 finishers.... (44.6%)
117 of 256 Female finishers....54.3%

Sunday's 'Long' Run and the Week Ahead......

2011-11-06T14:10:00.016+11:00

In today's heat 10km seemed a long run! Ran on Diamond Fields Road where there was plenty of shade; took walk breaks when heart rate started to go through the roof! Still wheezing from bronchitis and breathing somewhat laboured.

Sunday:      10km. AHR 74%

Monday: Rest and GP check on bronchitis. OK.

Tuesday:    Warm-up followed by Magill drills followed by :
5 hot km on Diamond Fields hot hills without allowing myself any walk breaks uphill as prep. for Sunday. Oh boy, was I sweating at the end of this 5km!!
AHR 78%; MHR 87%

Wednesday: Woefully hot, humid and slow run/walk! Renwick 8km. AHR 74%; MHR 89%!

Thursday:     Took a Rest Day.

Friday:          On Radio Road : 6 x 400m in 2:19 (5:37m/k).
                       Results = 2:15; 2:14; 2:14; 2:16; 2:11; 2:14

Saturday:      5km 'easy'.

Sunday:    Fun Run : Fisher's Ghost 5km....Possible disaster, but I have to start somewhere!

The Week As It Happened..........

2011-10-31T12:42:00.016+11:00

Aerobic Running : i.e. no higher than 75% of MHR

Sunday :         9km @ AHR 74%..Renwick
Monday:         6km @ AHR 78% ..Renwick
Tuesday: 5km....forgot HR strap! Diamond Fields Road = hills!
Wednesday:    1 Set Magill Drills + 6km @ AHR 75%...Renwick
Thursday:       4km @ AHR 73%....light, misty rain....very nice!
Friday:            7km @ AHR 73%...Diamond Fields Road = hills!
Saturday:        4km @ AHR 75%...Renwick.

Made it through one full week! 41km

Starting All Over Again!

2011-10-30T12:57:00.004+11:00

Finally felt well enough to try my legs on the road this morning. Perfect sunny day - at last - with a cool breeze. For the next four to five weeks I plan to run short distances each day, disregarding time and pace but keeping heart rate around 75% until I get the hang of things again after another long break...thanks to bronchitis!

Today, starting from Renwick School and then through the new Renwick housing development, I wheezed my way through the quiet streets with not another soul in sight. I was pleased to be out on such a lovely day and at least a new start has been made, albeit a very slow one. I walked short breaks whenever heart rate reached more than 75%....which was often!

9km
AHR 74%; MHR 83%

Falling Apart?.....Feels like it!

2011-10-15T11:45:00.005+11:00

I'm trying to get started, but every time I get up after one mishap I get struck down with another! Here's the list so far : the stomach thing fixed with antibiotics, followed immediately by the usual Spring allergy in eyes, nose and ears so that I could barely see where I was going indoors let alone outside on the road; that straight way led onto what I have now : the worst cold I can remember : for three days I haven't stopped sneezing, blowing, moaning and have a cough that could shatter glass...in brief, I feel like I'm falling apart! I don't seem able to get a clear 'run'!

In spite of all this, I have hopes of making another start with training in the coming week. I hope the odds are not too long!

Edit, Monday, 17/10/11 : Saw GP & now have bronchitis. There goes another week!
Edit, Thursday, 20/10/11 : Still out of action!
Edit. Friday, 28/10/11 : Bronchitis improving; maybe next week?

Maybe Next Week!

2011-10-12T20:07:00.001+11:00

No training for the past two weeks. Starting to look like Fisher's Ghost 5km is in doubt. Four weeks left. I won't run unless I feel I can acquit myself with at least some semblance of dignity as a runner!

A False Start.......

2011-10-07T19:49:00.000+11:00

I have to write this week off unfortunately. I've had nasty stomach pains for three days now; saw GP this morning and it seems I have some sort of infection; antibiotics started; training stopped....until next week. Just a glitch I hope.

A Day Off.......

2011-10-06T16:17:00.000+11:00

No Frills Drills.......

2011-10-05T13:54:00.000+11:00

Cross-training today. As in days not long gone by I drove to the school, parked and used one of the grassed areas for drills, Pete Magill drills.

10 min warm-up + few strides
1 set Magill drills...about 22 min (2.4k)....thank God for privacy while I did these!
10 min cool-down....followed by....

30 min (4km) easy running.....through Renwick Drive and return.

I've always enjoyed this session; a nice change from the hard stuff. And, I've made it to Day 2!

Self Doubts and Motivation.....

2011-10-04T14:02:00.018+11:00

It's now six months since Jim died and I'm beginning to feel that I might run again. I know Jim wanted me to keep going but the motivation just hasn't been there....until lately and particularly after finding out that I'm no good at all without a goal and a training program. I did some walking but I just found other things to do instead of getting out on a regular basis. Too easy to put off. What that says about me as a runner, I don't know and I don't suppose it matters really. So, last night I decided to train for Fisher's Ghost 5km in five weeks' time and get a new 5km time on which to base any further training, keeping in mind that I'd like to run Canberra half marathon in April next year. For now, I'm using 30:50 as a 5km time.

I've printed off a copy of the FIRST 5km training program which has three key workouts throughout the week and cross-training or easy runs on the other days of the week. I know now that if I have a goal and a program for training, I'm not likely to welch on the deal! I began this morning with the first key workout.

Track: 1km warm-up
8 x 400m (2:19) with 400m Recovery Intervals (RI)
1km cool-down.

Times for each 400m = 2:18; 2:22; 2:18; 2:21; 2:17; 2:22; 2:18; 2:20

I used Radio Road alongside Renwick school because the track at Chev would have been under water by now. The session was pretty easy and I was expecting it to be much harder starting back with a speed workout after such a long break. I enjoyed it too. Strange how motivated I become when I have a specific program to follow and an event to work towards....hopelessly unmotivated otherwise!

"When she was just a girl she expected the world!"('borrowed' from speedygeoff's blog!)...and she still does!

For the Week.......

2011-09-25T11:18:00.001+10:00

Walk: 20km
Pool: 30 minutes

A slack week, but better than doing nothing and, for now anyhow, I'm enjoying walking and taking time to look around my local area.

For the immediate future, or until I find a goal to train for, I'll continue with walking and the pool.

Finding a Start.....

2011-09-18T12:07:00.001+10:00


Found my start this week!

Walking a total for the week of 30km.

Walkabout....

2011-09-17T13:18:00.003+10:00

OK....So for the past week I've started regular daily walking....not running! I'm just not ready for that, if ever.

Five to six kilometres. At left, is today's walk starting from home, to the school, through the main drag of Renwick known, not surprisingly, as Renwick Drive and back home.

Today: 6.4km in 1:04:11...I can only get faster!

Renwick Drive

On a Whim.....

2011-09-06T10:06:00.002+10:00

After a picnic lunch at Lake Alexandra on Saturday, without rhyme or reason and not having run at all in the past two weeks, I decided to make a huge effort and do the Bankstown Half Marathon on Sunday. I think the motivation was to finish my 81st year with a bang!

It was a bang alright and a debacle as well : I walked/jogged the entire distance, nearly died on the hills and finished with a roaring headache in 2:39:40; twenty minutes slower than in Canberra two weeks previously! No other competitors in the W70+ age category so I got away with a medal! I was surprised that there were no other entries from any 70+ year olds....where have they all gone?

21.1 painful kilometres in 2:39:40 to end my 81st year!

The End of the Road?

2011-08-28T21:38:00.000+10:00

It's looking very much like it!

Wanting to continue running, I thought of Blackmores Half Marathon but found there was no accommodation available anywhere near the start or finish; everything booked out.

I turned to Melbourne Half Marathon or the 10km and found that all events there were full and no further entries taken.

For myself, I can't see any future in running, rightly or wrongly, unless I have a goal to work towards and there doesn't appear to be one.

For these reasons and some other personal ones, for now, I have no motivation to run and will leave Blogland until or unless I can see some reason to continue running.

It's been fun and I've had a wonderful 'run'! Thanks to all who have stopped by over the years giving their support.

ACTVAC Half Marathon

2011-08-22T13:51:00.004+10:00

Friends drove me to Canberra on Saturday, stayed overnight, had excellent dinner and enjoyed the half marathon on Sunday morning, except that I'd forgotten how hilly this course was!

Nevertheless, I held onto my Half Marathon W80-84 age category Australian Record but slower by about one minute! I was presented with a wonderful, BIG trophy on which my name has now been recorded for the second year in a row and my time was 81.73% on the World Age Grading or Standard....whatever it's called!

Time 2:19:46 (I was aiming for 2:20)
Avg. Pace 6:42m/k
5k splits 34:00; 33:17; 32:42; 33:36; (6:49)
AHR 135 (85%); MHR 151 (95%)

My Encouragement is here!

Easy Run....

2011-08-19T11:53:00.000+10:00

Just an easy and relaxed 5km this morning. Raining lightly, but I didn't mind that at all.

In the Water.....

2011-08-18T13:55:00.000+10:00

Today, I did 45 minutes water running and stretching at Henley Brae pool where it was lovely and warm and, as usual, I had the pool all to myself!

Track..... on Radio Road!

2011-08-17T13:34:00.000+10:00

It was cold and wet this morning - still is this afternoon - so there was no point in going to Chev. Instead I used Radio Road, same as last week and it works quite well once the distance is worked out.

Program:
10-20 min warm-up
6x400m in 2:24 (6:00m/k)
400m jog btw. each
10 min cool-down.

I did:
1km warm-up + 2 strides
6x400m = 2:24; 2:32; 2:23; 2:21; 2:21; 2:16
400m jog between each.
No cool-down; it was too cold and wet!

City to Surf

2011-08-15T12:03:00.004+10:00

Unofficial results : from Garmin 310xt:

Distance : 14.12km
Time : 1:37:33
Avg. Pace 6:54 m/k
7km splits: 50:20; 46:33; (0.12)

Official time:

1: 36: 25 ....better than I thought! Pace 6:53m/k

10km 1:11:07 Pace 7:06m/k; Finish 25:17 Pace 6:19

2nd place Age Category F70 to 90!!

Tempo Run

2011-08-12T13:09:00.000+10:00

3.5km easy
5km @ 6:35 m/k ( ran 6:55 m/k)
1.5km easy.

Ran this on hilly Diamond Fields Road. Last run before C2S on Sunday.

Track on the Road.....

2011-08-09T13:09:00.000+10:00

Program:
10-20 min warm-up
5 x 1km @ 6:08m/k
10 min cool down.

I didn't go to Chev track to do today's program; I knew the grass would still be wet and muddy. Instead I used Radio Road which, by running its length 3 times, gave me 1km exactly. Worked out well.

1km warm-up + couple strides
5x1km : 6:07; 6:02; 6:11; 6:07; 6:08
1km cool-down

Total 7km

Long Run...

2011-08-07T14:37:00.000+10:00

Through Renwick and beyond for:

20km in 2:29:53
Avg. pace 7:29 m/k
5km splits : 39:36; 35:59: 36:58: 37:19
AHR 72%; MHR 82%

Today....

2011-08-05T18:49:00.000+10:00

Should have been an 8km tempo run but it didn't turn out that way because I stopped mid-way for an invitation for a cup of tea at friends' place on Diamond Fields Road!

Instead: 10km
Avg. pace 6:40m/k

Cross-training, .... Day 1

2011-08-03T15:17:00.000+10:00

45 minutes running in Henley Brae pool today. Feels like Summer...20 degrees outside!

On Track.....

2011-08-02T16:20:00.000+10:00

At 18 degrees today, it made getting out early a whole lot easier to head over to the track at Chevalier College, although I was surprised to find that the shady section of the track is still a bog of grass, mud and water.

Program :

10-20 min warm-up
3 x 1600m @ 6:16 m/k
400m RI btw.
10 min cool-down.

1.6k warm-up + 4 drills & strides.
3 x 1600m : 6:10m/k (9:45); 6:09m/k (9:44); 6:07m/k (9:36)
1.6k cool-down + stretches.

Total 8km

Sunday's Long Run.....

2011-07-31T17:09:00.001+10:00

Program: 16km @ 7:28m/k

The usual course through the new streets of Renwick and beyond....so quiet now, but wait until building starts!

16km @ avg. pace 6:48m/k
5km splits = 39:00; 36:42; 36:58; 1k in 7:00

Tempo Running......

2011-07-29T16:48:00.000+10:00

Beautiful day, 15 degrees; feels like Summer!

Tempo Run: Program:
1.5k easy
3.5k @ MT pace i.e. 6:44m/k
1.5k easy
3.5k @ MT pace
1.5k easy.

This worked out well for a change!

1.5k easy in 13:08
3.5k in 23:19. Avg. Pace = 6:39m/k
1.5k easy in 11:35
3.5k in 22:54. Avg. Pace = 6:29m/k
1.5k easy in 12:00

Total 11.5km

A Social Day.....

2011-07-27T22:23:00.000+10:00

Instead of running today, which would have been a cross-training day anyhow, I went to Sydney and lunched with a friend in the QVB ....my first 'social' without Jim since he passed away in April. It was good for me but just not the same!

On Road Track....

2011-07-26T19:24:00.000+10:00

I knew Chevalier College track would be water- logged today, so I made a decision last night to do the same session but on the road instead of at the track. It didn't go too well!

Program :
10 - 20 min warm-up
3 x 2km @ 6:18m/k (12:37)
10 min cool-down.

What happened was:
3km warm-up + couple strides

2km @ 6:36m/k (13:04)
6:41; 6:23

2km @ 6:45m/k (13:20)
6:54; 6:25

2km @ 6:37m/k (13:45)
6:50; 6:54

1km walk back to car.

I felt it much harder on the road, with a couple of hills included; a bit disappointing! However......

Total 10km

Running Longer....

2011-07-24T19:16:00.000+10:00

22km today.

Started at the Renwick school and finished at the same school; legs almost dead, 2hours 45 min later!

Tempo Run

2011-07-23T15:52:00.000+10:00

I should have done this run yesterday, Friday, but the weather was just too awful. Today, not much better, windy but not raining while I was out. Dark & cold!

Program:
8km@ 6:44m/k

8km @ 7:00m/k....on the slow side!
AHR 120 (76%) MHR 130 (82%)

Ran round and round all the newly opened streets in Renwick. Great area : no people.... yet and no traffic.

Cross Training, #2

2011-07-21T12:52:00.000+10:00

Another not very nice day; drizzling rain but I sought shelter under the pine trees on Radio Road, so not too bad for a short cross-training session.


10 Min warm-up + 2 strides. One set of McGill drills. 10 min easy jog cool-down.

Cross-Training #1, In the Pool

2011-07-20T13:53:00.001+10:00

An ideal day for running in the warm pool water. Outside, cold and wet....miserable!

5 min warm-up

8 x 5 min hard
1 min rcoveries.

10 x 45 sec hard
15 sec recoveries.

5 min cool-down

Total 68 min.

This was quite a hard session but perfect weather to cross- train indoors! Outside we've reached our top for the day...9 degrees.

A Waste of Time??

2011-07-19T14:54:00.001+10:00

Raining as I reluctantly left for Chev Track this morning; nevertheless, I thought I'd give it a go; not for long though : the freezing rain turned to freezing snow flakes and then to ice particles! The track, of course, was a bog again. I really think it was a waste of time as I only completed half the program by which time I was so wet and so very cold, I could take no more!

Program: 10 - 20 min warm-up
10 x 400m @ 6:00m/k (i.e 2:24)
400m RI btw.
10 min cool-down.

Of this, in rain, snow, wind & ice, I did:
1 k warm-up + 2 strides
5 x 400m (with about 20 sec btw..too cold for any longer!)
No cool-down.

400m results: 2:27 (6:04m/k); 2:28 (6:00m/k); 2:24 (5:58m/k); 2:26 (6:03m/k); 2:26 (6:03m/k)

Tomorrow, I look forward to running in the warm pool!

Long Run....

2011-07-17T15:04:00.002+10:00

Program: 16k @ 7:42m/k

Started at the school as usual: Renwick Drive, Inkerman Road etc. & return to school.
16km
Avg Pace 7:41m/k
Time 2:03:00
AHR 112 (70%); MHR 131 (82%)

The day's weather not so good : misty rain for most of the time but pleasant to run in.

Total 16km

Easy & Relaxed!

2011-07-15T13:24:00.000+10:00

That's what the program said for today's 10km tempo run. To finish the loop the final distance was 10.68km

10.68km easy and relaxed effort.
Time 1:21:29
Avg. pace 7:38

Cross-Training, #1

2011-07-13T14:40:00.001+10:00

45 min pool running. I could have stayed in the warm water all day......Outdoors, 6 degrees in Mittagong today...freezing!

Track Session

2011-07-12T20:44:00.000+10:00

Program :
10-20 min warm-up
3 x 1600m @ 6:16m/k (10:02)
10 min cool-down.

Ok weather today; not too windy; grass track starting to dry out; session didn't have any problems....that I know of!

1.6k warm-up
3 x 1600
9:45 (6:13m/k)
AHR 137 (86); MHR 180??
9:44 (6:09m/k)
AHR 127 (80%) MHR 138 (87%)
9:49 (6:09m/k)
AHR 128 (81%) MHR ( 87%)
1km cool-down

Total = 7.4km

TotaL

Long Run Cut Short!

2011-07-10T13:04:00.003+10:00

Program: 22km @ 7:35m/k

I managed just half of what was on the program. I could NOT (even for a million dollars) have stayed out any longer in the atrocious conditions: wind gusts of 85k per hour, trees down and roads covered in debris. Well, maybe for a million I would, but not for a cent less! I started at the school, ran through Renwick Drive - as I now know it's called - up and down Inkerman Road twice, a couple of other roads and then back to the school and HOME!

11.65km
Time 1:27:24
Avg. pace 7:30m/k
AHR 113 (71%); MHR 132 (83%)
5k splits 37:55; 36:59; (1.65k in 12:29)

A New Road Opens!

2011-07-08T16:11:00.003+10:00

The main road through the new Renwick land development has opened, so I took the opportunity of running through during this morning's run. Nice and flat and it will be a very picturesque place to live once it's finished and 600 new houses begin to pop up all over the place!

Program: 2k warm-up; 5k @ 6:44 m/k; 1k cool-down

2k warm-up
5km in 33:31
Avg. pace 6:41....good!
1k cool-down
AHR 108 (68%); MHR 148 (93%)
1k splits 6:41; 6:39; 6:47; 6:31; 6:49

This new road will be a good place to 'start' in future when looking for 'happiness', a flat course - about 1.5km - and also as a loop during long runs before heading out into wilder territory!

Total = 8km

Yesterday, Tuesday....

2011-07-06T11:15:00.022+10:00

I went across to Chev College track yesterday knowing it was going to be windy, but having no idea of the gales that awaited me! For the past 24 hours we've been battered by terrifying gales which only worsened as the day wore on; no power all day until 9:30 pm last night. Sirens have been blaring around the area for more than 24 hours now. I felt quite scared for myself until I thought of the poor buggers working all day and all night in horrendous conditions - SES, Fire Brigade, etc - trying to restore power, remove fallen trees, open roads etc to the entire Southern Highlands. At least I have a gas stove and was able to heat water and cook a meal at night. I also had two very large torches that provided sufficient light. No damage around the house.

Today, Wednesday, a slight improvement but not much and nothing, absolutely nothing would have me out training today! People have been advised to stay indoors so that's what I'll be doing. However, since it's a cross training day, I might make the short 5 min drive to Henley Brae and stretch my legs in the warm water later this afternoon. Now, back to yesterday's Chev track :

Program: 10-20 in warm-up
1km in 6:06, 2km in 12:37, 1km, 1km (400m RI)
10 min cool-down.

I did 2km warm-up + 2 strides...without warming up at all and the gales of wind bringing me to a halt in some sections while in others, sending me flying ahead and/or across the still muddy lane!

1k in 6:31; avg. pace 6:24 m/k
2km in 12:50; avg. pace 6:25 m/k
1km in 6:32; avg. pace 6:22 m/k
1km in 6:21; avg. pace 6:17 m/k

Not even a thought of a cool-down; not needed since I ran this session in 3 layers of clothing, gloves, goggles, a beanie buff and a hood on my head!

Today, later.......
30 min pool running.

Long Run....

2011-07-03T15:23:00.001+10:00

I started late at around 10:00 a.m. Perfect sunny morning; clouds rolling in towards the finish.

Program : 16km @ 7:28 - 7:42 m/k

Starting as usual at Renwick school, then to Old South Road, Diamond Fields Road and back. This road is somewhat less hilly than Range Road so less difficult than last Sunday's long run. For now, I'll alternate between the two for Sunday runs.

16km in 2 hours 04 min
Avg. pace 7:47 m/k
AHR 110 (69%) MHR 125 (79%)
5km splits = 39:18; 37:39; 39:38; (1k 7:58)

Cross Training, #2

2011-06-30T12:59:00.000+10:00

10 min warm-up + 2 strides
1 Set Pete Magill drills
20 min easy jogging.

I used Radio Road beside the school for the drills and then into the soccer field to finish with some easy jogging. Not much of a day at all here; cold and sunless; light drizzle towards the finish of the session.

Cross Training.... Day #1

2011-06-29T14:39:00.001+10:00

In the pool: Running

5 min warm-up & stretches.
1 min hard 1 min easy; 2 min hard 1 min easy; 3 min hard 1 min easy: 4 min hard 1 min easy; 5 min hard 1 min easy; 4 min hard 1 min easy; 3 min hard 1 min easy; 2 min hard 1 min easy; 1 min hard.
5 min cool-down & stretches.

Total 43 min

A Bad Track Day!

2011-06-28T13:36:00.000+10:00

As usual I went to Chev. College track this morning to do the program :

10 to 20min warm-up
3 x (2 x 1200m)
10 min cool-down.

I did the warm-up + a few strides and even then, my legs were feeling like jelly, but once I started the first 1200m they really turned to jelly!

I think they might not have been completely recovered from Sunday's long, hard run; I don't really know, but when I fell flat on my chest, not my face, during the second 1200m and expelled every last bit of breath, I took it as time to stop!

I maybe should have gone to the pool today instead of the track; anyhow, I'll be at the pool tomorrow for sure. I feel certain I'd not recovered properly to do the track program today.

Long Hilly Run

2011-06-26T18:48:00.000+10:00

First 5km around Renwick school for warm-up; then down Bong Bong, up Old South and Range Roads. From thereon rolling hills. To my surprise it was also very windy and cold. I felt this was a hard run and took many walk breaks on the hills....on the way up and even coming down. I was extremely tired when I finished and felt like I'd run a marathon! However, in spite of the wind, hills, walking and generally feeling battered and bruised, my pace was just about right as per program! Big surprise! Started at 9:53 a.m.

Program : 21km @ avg. 7:47 m/k

Time = 2 hours 43 min.
Avg. Pace = 7:48 m/k
AHR 116 (70%) MHR 132 (83%)
5km splits : 40:21; 40:39; 37:09; 37:15: (last 1k in 8:20)

As I said, I felt terribly worn out after this run so, after a shower and something to eat and drink, I made for bed and an hour's rest; surprised I didn't sleep though, just rested.

Total 21km

Tempo Run

2011-06-24T16:01:00.000+10:00

Perfect morning, sunny and warm with hardly any wind. I did this run on the roads around the school area because it's flatter than anywhere else. I felt good for the entire run, for a change!

Program :
2km warm-up
5k @ 6:44 m/k
1k cool-down.

Warm-up ..OK
5km @ avg. pace 6:55 (best were last 3k times : 6:34; 6:32; 5:47)
Cool-down...OK, followed by usual stretches in the soccer field...in the sun!

Total = 8km

Cross-Training #2

2011-06-23T15:14:00.003+10:00

Drills or Hills? I chose hills; short ones!

Iron Mines Oval: The road leading down to the ovals.

10 min warm-up + 2 strides

12 short hill repeats; walk down.
13 - 20 seconds up.

I don't know if the hill was steep enough. I ran hard but I didn't want a cross-training day to be too strenuous!

Cross -Training

2011-06-22T14:32:00.003+10:00

At the pool : Henley Brae

15 min including warm-up and stretches
30 min steady running.

Total 45 minutes in sparkling warm water on a freezing, windy day!

Mud and Wind!

2011-06-21T15:08:00.003+10:00

And that just about sums up what it was like on the track at Chev. College this morning! I changed the program to an easier one because of the terrible conditions : the track was muddy and slippery; the weather foul!

Program : 10 - 20 min warm-up
2 x (1200m, 800m, 400m) 1 min RI & 3 min RI btw. sets
10 min cool-down

1.6k warm-up + 4 drills & strides
Avg. pace for Set 1 = 6:28 m/k; 6:08 m/k; 5:50 m/k
Avg. pace for Set 2 = 6:18 m/k; 6:07 m/k; 5:49 m/k

The 400m repeats were the only ones better than the pace in the program; others, a bit slower!

I ran without shoes; the muddy track was cold and slippery; my feet covered in mud up to the ankles! I took off for home without doing any cool-down or stretches.

Proof!

Diving in the Deep End!

2011-06-20T16:41:00.000+10:00

Or bouncing back! I felt like a "new woman" today - compared with three or four days ago - so I started the week off with a session in the pool at Henley Brae.

45 minutes including : warm-up, funny Magill drills, leg stretches, water running and a cool-down.

Tomorrow, I'll test myself out on the track at Chevalier College but I don't much like the look of the program. A tough one!

The Lost Week.....

2011-06-17T22:32:00.011+10:00

Completely; lost to all training! On Tuesday evening, I came down with the worst gastric attack in living memory!

I continued violent vomiting through Tuesday night, all day Wednesday, Wednesday night and most of Thursday by which time I knew I was in big trouble from dehydration; couldn't stand without feeling faint and had been sipping on water only for the past three days.

I knew it was time to do something about all this. I rang my local GP to find out what I should do. "Get an ambulance and get to the hospital for hydration on a drip:" I argued that I couldn't do that with two little dogs left with no one to look after them. This didn't go down too well and I was told the only alternative was to take a taxi to the medical centre and they would assess me from there, which they did, but after an injection to stop the vomiting they rang an ambulance and off I went to Bowral Private Hospital and put on a drip for 24 hours. I returned home feeling almost a new woman on Friday afternoon.

What a difference a drip makes! I was feeling about 90% by mid day today, Friday., My GP came in and gave me the OK to go home with a lecture about never letting dehydration get so bad over three or more days because the next stage is for the kidneys to shut down and then you're in big trouble! Apparently I'd just about reached that stage.

Anyhow, I'll be resting up over this weekend and then hopefully be able to get back on the road next week. I'll just have to write off the week's running and start back up when I feel 100%.

Long Run 20km

2011-06-12T15:32:00.002+10:00

Diamond Fields Road offered some shelter from the wind for this morning's long run.

There were still plenty of hills to run up and down but the change of scenery and shelter made for a good long run which I very much enjoyed.

Program: 20km @ 7:35 m/k

20km in 2:36:30
Avg Pace 7:49
AHR 108 (74%); MHR 133 (84%)
5km splits 42:12; 39:17; 37:52: 37:07

Tempo Run .....supposedly!

2011-06-10T13:37:00.000+10:00

Too cold, too windy, too wet and too slow! Bit of a waste of time really. I ran mindlessly up and down Radio Road to get some protection from the wind. Not a good session at all!

2k warm-up
4k @ 6:44m/k
2k cool-down

2k easy......ok
4k @ 7:50.....not ok!
2k easy...ok!

Total 8km

Cross Training #2

2011-06-09T13:15:00.000+10:00

Renwick soccer field, freezing wind! Awful conditions but I got it done!

10 min easy jog
1 set Magill drills & strides
10 min easy jog.

Cross Training....

2011-06-08T14:00:00.002+10:00

In the Pool : Water Running

Time 70 minutes.

Lovely in the warm water when it's only 3.3 degrees outside!

I Hate 800s!

2011-06-07T15:04:00.001+10:00

I really do hate running 800m repeats! I can't do them; they're too hard! Besides that, the conditions at Chev track this morning were the worst I can recall: zero degrees, freezing wind and a muddy, slippery, grass track. I cut the session short by doing 4 instead of 6 x 800m. The grass was too cold to run barefoot so my socks very soon became water-logged and my shoes heavily laden with mud. Somewhat handicapped I thought!

Program:
10-20 min warm-up
6x800m @ 6:06m/k
10min cool-down.

2k warm-up + some drills & strides
4 x 800m (each one slower than the other!)
No cool-down; I was still freezing!

6:13m/k (4:57); 6:26m/k (5:03); 6:25m/k (5:04); 6:28m/k (5:13)

After the 4th repeat I'd had enough and took off for home & a hot shower!

Long Run

2011-06-05T15:23:00.000+10:00

Same route as the last three Sundays : From Renwick school, Radio, Bong Bong, Old South and Range Roads. Today I ran out of puff and had to take three short, very short, walk breaks between the 6th and 8th Km to catch my breath. Nevertheless, I think this course is good practice for the hills in the City-to-Surf.

18km in 2 hours 21 min.
Avg. pace 7:52 m/k
5k splits = 40:13; 42:50; 37:52; and 3k in 20:53
AHR 111 (70%); MHR 136 (86%)

Cold & windy but the views were fantastic!

Tempo Run

2011-06-03T15:50:00.000+10:00

I ran bare foot on the wet, but not boggy, grass in the soccer field today. The session was:

1.5km easy
3.5km @ MT (mid-tempo) pace
1.5km easy
3.5km @ MT pace
1.5km easy

Changing my 5k time from 31:38 (last year's time) to 32 min. (I must be at least that much slower by now!) and basing all paces on that time, MT pace is 6:44m/k.

3.5km @ 7:07
3.5km @ 6:49 ....both a bit slow, but the puddles didn't help!

A Track Full of Mud!

2011-06-01T17:01:00.001+10:00

What a quagmire the track at Chev was this morning after days of rain! I thought it was probably a waste of time when I saw the state of the track but having driven there, I decided to give it a go. It felt dreadful having to plough through water and mud splashed right up to my knees, so I was surprised when I looked at the results on Garmin Connect to see that I was pretty close to the set paces.

Program:
10-20 min warm-up
2 x 1200m @ 6:10m/k (7:25)
200m RI
4 x 800m @ 6:00m/k (4:53)
10 min cool-down

1.2k warm-up + few drills & strides
2x1200
1. 7:33 (6:16m/k)
2. 7:30 (6:12m/k) (400m RI between)

4x800m
1. 4:54 (6:12m/k);
2. 4:53 (6:10m/k);
3. 4:53 (6:10m/k)
4. 4:53 (6:10m/k) (400m RI between.)

No cool down or stretching, the rain had returned. I was glad to get home and into a shower to wash off all the mud that I'd accumulated from the water-logged track.