Leaving for Blackmores Half Marathon....

After a rest day yesterday, driving to Sydney with Ewen this morning (no trains running). Sydney around lunch time, pick up registration numbers, over the Bridge to the Vibe Hotel.

I hope we all have a great day. My run will be a pacing practice for the Melbourne Marathon.

Track at Chev - Mini-taper cont....

Program : 2.5km warm-up
2 sets of 6 laps, Lane 7 @ HR 120. Time each 3 laps.
2 laps warm-down.

Results: First Set of 6 laps : AHR - 118 MHR = 122.
2x3 laps = 8:15; 8:06
Time = 16:22

Second set of 6 laps : AHR = 118; MHR = 147? glitch!
2x3 laps = 7:57; 8:42
Time = 16:39

Total Distance = 8km

Not ideal conditions : the grass is getting longer each week - only lane 8 seems to be mowed regularly. Showers at start. Fine for most of the laps. Fairly heavy rain for last lap, second set.
This was an OK session & was able to keep heart rate fairly regular, except for a rising 'glitch' in second set....otherwise "No Problemo!"

Another Lower Aerobic Run....

Program : 9km 'easy' Run....Mini-taper for Blackmores Half Marathon.

AHR 104; MHR 122....... a good 9k run - beautiful Spring morning.

Mini-Taper Week....for Blackmores Half Marathon

Program : Lower Aerobic Run ...6km

6km with HR between 105 - 113....Okay! Another wonderful Spring day!

Oh What a Beautiful Morning.......

....under the crab apple tree before the last long run leading to Blackmore's Half Marathon next Sunday.

Program : 20km very easy...AHR 105-113.

Range Road : from the car to Glenquarry & downhill Tourist Road, 10km...a perfect morning for a run. The return not so easy..mostly uphill. AHR 103, MHR 118. One hour 16 minutes out; 1 hour 27 minutes return....walking some of the hills to keep HR low.

Mini-taper this week!

A Rest Day...

...and some gardening. The Crab Apple Tree not fully in bloom yet.

Chev Track....

It looks clearer when enlarged but .....way down there on planet earth, I'm running around a track & being spied upon!

Program : 16 laps of lane 7 in 2 sets of 8 laps. 3 - 5 minutes rest between sets.
Heart Rate gradually to 120 -122 (81-82%)and stay there! Time each 4 laps.

Yesterday I had an awful 14km run trying to keep HR at 113. Today I had no trouble at all in running at 120-122! In fact, it was so comfortable that I'd call it a fairly easy session! Please explain!

After a few drills & Strides & watching for the approaching storm...that didn't come:

Set 1. First 4 laps in 10:58; Second 4 laps in 11:12. AHR = 121.

Set 2. First 4 laps in 11:03; Second 4 laps in 11:16. AHR = 121.

Total 6.4km.

Low Heart Rate Run - 14km

Why would a low heart rate run feel like a frustratingly exhausting, all stops out, thumping great effort?!

Program : 14km with heart rate @ 113 (76%) after 2km warm-up.

I did the 2km warm-up on the grass in Renwick Soccer Field & decided to stay there - for as long as I could stand it! - going round & round to see if I could keep HR at 113 on a flat surface. Even there, it was all hard work & I felt I was having to make too much of an effort for what I assumed should be a fairly comfortable pace.

At the end of 7km, I went out onto the road where I thought it would be easier with some downhills thrown in! The downhills were OK, but the rest of the run just kept getting tougher & tougher. It felt like running flat out to stay with a low heart rate! This doesn't sound right to me, but then obviously, I know very little about HR running & I've asked Ewen to tell me where I'm at or going!.... Track tomorrow.

Upper Aerobic Run 10km

Program : 2 km warm-up...I did 3km!

7km with HR @ 120bpm.

1km warm-down.

At the gym, on the tready, no HR monitor strap! As for last week, I set the speed at 9.8kph & hoped that HR would be much the same as last week i.e. 120bpm after the warm-up of 3k.

I found today's session all hard work & put the speed up to 10kph for the last 2 km just to finish the session quickly.

Total = 11km

Low Heart Run.....

Program : 12km with low heart rate @ 110 (73%)

Even with a low heart rate, I found this a hard session. Maybe not recovered from Sunday's long run..who knows? It was cold, very windy & just got back to the car as a storm broke. I wasn't expecting this session to be hard at all...surprise, surprise!


MotionBased Analyzer shows heart rates were within the limits & gives km splits.

Sunday Long Run...last one for a while!

For a change of scenery, I decided on Range Road for the last of the very long runs leading up to Melbourne Marathon.. Perfect morning, cool, slight breeze, otherwise calm & quiet.

Google Earth is showing the first of 3 x 10km loops that I ran out from & back to the car. Lastly 1 x 2km loop (the hardest!) to make a total of 32km. As usual, I had gels, water & sports drink - and a few other bits & pieces - in the car for each return loop.

I think this run was quite a bit easier than any of the other long runs (up to 34km) that I've been doing on Sundays.

The aim was to keep heart rate between 105 and 113 all the time - though up a bit on hills of which there were plenty........

1st 10km in 1:18.31...AHR = 109 (73%)

2nd 10km in 1:19.24...AHR = 107 (72%)

3rd 10km in 1:18.55...AHR = 112 (75.%)

1 x 2km in 15:38... AHR = 108 (73%)

My legs were very tired & I was sorely tempted not to set out on that final 2km...but I couldn't let it beat me! I thought it was a good, last, long effort.

Total for the Week = 78.5km

Track on the Tready...

Pouring rain this morning, so the decision was made for me, though I had wanted to get outside after 2 days' training in the gym.

Program : Warm-up 2.5km.

6.4km with HR 124 (84%)...take HR after each 1km.

1.5km warm-down.

Treadmill set on 9.8 -10kph. After 4km heart rate had reached 124bpm. Tready on 9.9kph

Heart Rates data: 1k 125; 2k 126; 3k 126; 4k 128; 5k 130; 6k 132; 0.4k 130.

At some future stage I can repeat this session at the same kph & compare HR data. How exciting is that!!

PS. Thanks so much for birthday wishes! After training, Jim & I with some friends had lunch at the "Centennial Winery" located on the hills between Bowral & Berrima. Fabulous location, food, company....and wines!

Upper & Lower Aerobic Runs.....

Missed blogging yesterday, my 78th birthday! OMG...I still can't believe it!

Program : Wednesday, 5th.

10km upper aerobic run......2k warm-up. 7k with heart rate 120 (81%).

1k warm-down.

Thursday, 6th.

14km lower aerobic run.......keeping heart rate at 113 (76%).

Because it was cold, sprinkling rain & I have a bit of a head cold, I did both sessions on the gym treadmill....I thought 14km would never end but, as with life itself & much sweat, it eventually did!

12km Lower Aerobic Run

It's supposed to be Spring!

Program : Lower Aerobic Run - 12km at AHR 110 (74%).

Cold & windy....I don't like it! I ran a different course today on a sealed road, Old South Road, past the airstrip & turned left at Aylmerton Road....6km each way.

AHR = 109 (73%)

I had some difficulty keeping HR at 110. For some unknown reasons it would leap up to 139; other times plummet to 98...I blame Mr G-amin and/or satellites for this! Most of the time, however, I managed to stay at or near 110bpm.

Long Run...Sunday.

Program : 34km keeping low heart rate, 105-113 (70-75%).

I decided to do this looong run in 2 x 12km loops + 1 x 10km loop. In the car I had sports drink, water, gels etc. for each end of loop, day, week or whenever I returned!

Perfect Spring morning at 8am with complete cloud cover & a cool breeze....warmer when the sun came through & as the day progressed! Wore # 3 Frees for the entire run with no problems at all for legs or feet.

First 12k loop : Time = 1:33. AHR = 104 (70%). MHR = 123 (83%). 7.4/k

Second 12km loop: Time = 1:37. AHR = 105 (70%). MHR = 137 (92%). 7.5/k

One 10km loop: Time = 1:24. AHR = 107 (72%). MHR = 120 (81%). 8.2/k

Total Running Time = 4 hours 35 minutes.

Total for the week = 75kms.

Chev Track....

Program : 3km cross country warm-up. Strides. Drills.
12 laps of Lane 7 (4,800m) keeping AHR at 120 or a bit higher.
Take splits every 4 laps...each 4 laps should be about the same.
2km Warm-down.

I set off for the 3km XC warm-up wearing #3 Frees....Another warm morning with a slight breeze blowing...an enjoyable jog.

On the track, I changed into the 'Magic Racers' because the ground hadn't completely dried out in the outside lanes. This was a very comfortable session which Ewen intends to vary in the coming weeks using different numbers of laps with some in the 'lower' & others in the 'upper' HR training zones. Very interesting & never a dull moment!

4 Lap Splits : 11:06; 11:26; 11:34
AHR for all 12 laps = 123bpm (83%).

"Barefoot in the Park"....

The grass in Ironmines Oval looked so lush & cool, I removed the #3 Frees & did today's training in barefeet....the cool, damp grass felt delicious & I haven't run barefoot since I was a child several millenniums ago! So this might be the 'second childhood' you have when you don't want a 'second childhood'!

Program : Rest Day.... OR .....Easy Run including strides & drills.

I chose to use 30 minutes for a short easy run with strides followed by 30 minutes of drills & a few hill repeats....all in barefeet & it felt comfortable & cushy!

Medium Long Run...

Some parts of Diamond Fields Road where I ran this morning.....well, at mid-day really! A warm Spring day. Wore #3 Frees...longest run in them; good on the legs. I might wear them for Blackmore's Half Marathon.

Program : 14km + with low heart rate 105-113.

I did 16km :

Out 8km : 60 minutes .... AHR = 104 (70%); MHR = 128 (86%). Avg. Pace = 7:28/k.
Back 8k : 63 minutes..... AHR = 104 (70%); MHR = 116 (78%). Avg. Pace = 7:49/k

Short Low Heart Rate Run...

Program : 10km run with HR 105-113. Last 3km pick up the pace.

Another lovely Spring morning, though another cold break is forecast for later in the week. Warm & windy. Wore Blue Frees. Another blossom out!

5km : Time = 39.57. Avg. Pace 7.5; AHR = 98 (66%), MHR =115(75%).

5km : Time = 37:32. Avg. Pace 7.2; AHR = 110(74%), MHR =127(86%).

Negative Split = 2:25

Spring is Here....

...but not much 'spring' in my steps yesterday!

Program : 30km run at low HR 105 -113 (71% - 76%).

I did this run as 3 x10km loops from the car out along Diamond Fields Road. Gels, sports drink & water in the car. For the last 2 loops (20k) my legs ached badly ...for whatever reasons....and did so for the rest of the day! Still a bit sore today.

Loop 1. (10k) 1 hour 20 minutes...slow!

AHR 105.

Loop 2. (10k) 1 hour 23 minutes ...slower!

AHR 106.

Loop 3. (10k) 1 hour 29 minutes..slowest!

AHR 103

4 hours 15 minutes running time.

68km Week Total.

Chev Track.....

...the grass was cut, the lanes were marked & I had a lone magpie for company for today's track training....black speck in Lane 5! I ran in Lane 7 which is 400m.

Program : 10 minutes warm-up + strides.

5 x 1600m repetitions. 90 seconds rest between each rep.

Rep. 1. Heart rate @ 104bpm (70% of Max.)

Rep. 2. Heart rate % 112bpm (76% of Max.)

Rep. 3. 120bpm (81% of Max.)

Rep. 4. 128 (86% of Max.)

Rep. 5. 136 (91%of Max.)

Results : Time, Rep. 1. = 13:56 (8:42/k);

Rep. 2. 12:36 (7:53/k);

Rep. 3. 11:10 (6:59/k);

Rep. 4. 10:23 (6:29/k);

Rep. 5. 10:05 (6:18/k).

This was a new, challenging & motivating track session! It was good to get back on the track again instead of the treadmill, even though a couple of the curves were water logged & muddy & became worse each time I ran those sections. Only the last repetition was really tough!

The Magic Racers (trainers) had to be hosed down with a jet stream of water when I got home...I preferred a hot shower!

In about 6 weeks time, I get to repeat this session...with what results? Who knows? I don't, but I'll bet Ewen does!

Rest or.......

1. Program : Rest .......or drills & strides in the soccer field.

Ironmines Oval : 5km.

I did a bit of both.....about 40 minutes low heart rate run (105-113/70%-75%) followed by 25 minutes drills etc... down came the rain, hurried home & made some Low GI Banana and Nut Cookies, which no one else gets to eat! Recipe: Ingredients

4 ripe bananas

150g soy/soya flour

80g wholemeal flour

2 googies (!)eggs

3 tablespoons olive oil (Extra Virgin, of course!)

Half teaspoon baking powder

25g cashew nuts

25g raisins

1. Mash all 4 bananas in a small bowl using a fork, then transfer to a larger cooking bowl. If you want to have less washing up you can mash the bananas in the large bowl but, you will find it a lot harder work!

2. Slowly mix the soy & wholemeal flour & baking powder into the bananas causing the mixture to thicken.

3. Mix in the eggs & olive oil to form a smooth paste.

4. Add the cashews & raisins & gently mix them in.

5. Line 2 baking trays with baking paper & lightly grease. Using 2 spoons transfer six (I make 12 smaller ones!) large scoops of the mixture onto each baking tray. Cook for 15 minutes in an oven preheated to 190 degrees C/380 degrees F Gas.

Manna in the wilderness!!

Medium Long Run.....

Program : 14km Run. First 7km with low heart rate; second 7km with heart rate 120 -124 (81% - 83% of Max. HR).

I used the gym treadmill again this morning, not because of the weather though it was very cold, but because on the treadmill I can regulate heart rate more easily & evenly.

So...14km total. Last 7km, by keeping the treadmill at 10kph and occasionally slowing down to 9.8kph, I was able to keep heart rate around 123/124bpm. All good!

Easy Run....

I'd had enough of the rain on Sunday, so when it was showery this morning I was off to the gym.

Program : 10km low heart rate.

I listened to "Carousel" while running on the treadmill...I nearly always cry when I hear "I'll Never Walk Alone" & this morning was no exception. No one would have noticed though, because a stray tear would have blended in well with the sweat!

Treadmill set at 8.5-9kph : 10km. I included 6 x 100m strides. Heart Rate 112bpm/76% of Max.

No "hang-over" from Sunday's half marathon.....good!

Bankstown Half Marathon......

Odzookens! I had the company of not one, but two of my favourite men in yesterday's Bankstown Half Marathon! Plu ran the entire race with me because he wanted a slow run....and he got it! Eagle came back out on the course when we had 9km to go & from thereon this happy trio chatted, jogged, sloshed & even ran.... all the way for me to finish in 2 hours 36 minutes.

I was pleased with the time considering the conditions : rain (which I'd much prefer to the heat), running in soaked clothing, 2 toilet stops(!) AND those hills which, as has happened to Mr Rudd under different circumstance, I'd completely forgotten about! Anyhow, as is popular to do so now, any discomfort I felt can all be blamed on 'global warming'!

Up early 4:30a.m.; left Mittagong at 5:30a.m. & had a quick but wet drive to Georges Hall as I think the area is called where the races were run. Time to do a 3km warm-up, collect bib & we were off. I won a prize in the lucky draw - a fold-up canvas chair, with one drink holder. With no competition for an age category win, I got that too!

Time = 2hours 36 minutes.

Avg. HR = 82% (121); Max HR = 92% (137).

Avg. Pace = 7:20

A red letter day.....heyday!

Treadmill again for.......

Warm-up 2km.
A few drills & strides...(on the large class floor.)
3km with heart rate @ 120bpm (81% of max.)
Warm-down 2km.

All went according to plan. Wore #3 Frees.

Good Old Reliable Nathan....!

That song has been going round & round in my head since I listened to "Guys & Dolls", the Original Broadway Musical, one & a half times while slogging out 14km, non-stop, on the treadmill this morning. That has to be some sort of record for any old doll!! I just wish that song would go away or, at least, one of the others take its place!

Program : 14km (or more if you feel like it)...I didn't feel like it!

Heart Rate 75-80% of Max.

It was raining, so a good excuse to train indoors & try out the new Asics DS Trainer....all white & yellow & I wasn't going to get them dirty! A lighter shoe than the previous DS Trainer I felt.

Short Run....

Extremely cold day : top of 8 degrees C.

A short & easy run....7km with heart rate @ 70 - 75% of Max.

The Morning After......

The City to Surf : still a bit stiff in the legs this morning, so I went across to Ironmines Oval & ran, very slowly, on the grass for 5km to loosen up the muscles...which it did!

We left Mittagong by coach at 6:00 a.m. yesterday...dropped off right at the start, picked up at the finish & took us to lunch at the Charing Cross Hotel before returning to Mittagong at 4:30 p.m.

My correct time for the C2S, from the Herald newspaper, 104:07. It was a comfortable, though very hot, run but I felt fine all the way from A to B (Bondi)! I took my hand-held water bottle with 500ml of sports drink so that I didn't have to go near the crowded water stations. Very pleased I did this too! Almost as pleased as I was to see/hear the cheer squad at the approach to Bondi Beach!
I think 104 minutes, but will update tomorrow. ....(exactly right...except for .07!!)
A couple of pics at Bondi Beach & Charing Cross Hotel for lunch.

Treadmill Track Session.....

The gym was a good place to be away from today's strong wind.

Program: 2km slow warm-up & strides.

Set treadmill on 9kph.

3km with heart rate at 120bpm....stop if over 130!

2km warm-down.

3km @ 120bpm : after 1km HR was 115. Treadmill up to 9.5kph. Last 2km (of 3) at this speed, heart rate remained between 120 & 124. Total distance = 7km.

No problemo!

Medium Long Run.....

A gusty wind blowing this morning sending swirls of red dust across Diamond Fields Road.

Program : 14km or longer.

A stop half way for some stretching & another on the way back to say 'Hello' to some fine looking horse friends who always trot down to the fence when I go by & if I stand very quietly beside them, one of them reaches his head out until his warm velvety muzzle rubs against my arm & cheek...wonderful feeling!

17km. Avg. heart rate = 98bpm.

Time = 2hrs:25. Windy with swirls of red dust blowing across Diamond Fields Road. How does that red dust get through shoes & socks leaving feet covered in it?

Short Recovery Run....

A super almost Spring morning.. .... warms the cockles of one's heart to be alive & running today!

Program : Easy 7 or 8 km run.

No effort needed to do 8km in such perfectly lovely conditions! Low heart rate Avg. 98 bpm for 4km out from the car in 35:39; picked up the pace a bit for the return 4km, HR Avg. 102 bpm in 33:29. Walked any time heart rate got above 102bpm....which was often!

A thoroughly refreshing start to a week leading into the City to Surf!

An All Day Affair.....

The longest run in a long while. I didn't write my blog last night: there would have been too many typo errors for Ewen to pick up on! There's probably still some...oh well!

Program : Long Run 32km.

This would have been my longest run in a long while. The day was cold, extremely windy & I didn't take my jumper off from start to finish & not starting till after 11:00 a.m., the run became an all day affair!

I chose Diamond Fields Road : soft dirt surface, less hills, no traffic except for the occasional property owners coming or going, some shelter from the cold wind & able to run in the middle of the road & avoid the cambers. Some of these folk, most of whom know me by now, passed me on their way out in the morning & I was still there, going backwards & forwards, when they returned late afternoon! How mad it must have seemed!

I decided, as suggested by Ewen, to do the 32km in 4 x 8km loops, out from the car 4km & back 4km...4 times. That way I had access to a gel, sports drink & water after each 8km & no need to carry anything...except myself! Small chunks (4 times 8km) are mentally easier to handle than 32km!

My plan for the first 2 loops (16km) was to keep heart rate very low (at 70%) no matter how long it took, slow jog & walking the hills when it went above 102bpm...& believe me, it did take a long time! The last 2 loops (16km) I picked up the pace to get heart rate up another level : 102-112 and for the last 8km 112+ whatever!

Splits for each 8km : 1:15 (HR avg. 97); 1:16 (HR avg. 99); 1:06 (HR avg. 109); 1:04 (HR avg. 115). All HRs between 70% & 80% of Max.
About 4.5 hours running time - add on eating/drinking at the car...probably 5 hours all up. 88.7km for the week.

I finished off with a warm-down by walking, ever so slowly, around the soccer field (about 7 minutes) where I'd parked the car.

I was very tired & these lucky legs were so stiff last night I nearly cried.....nearly, but I didn't! Instead I had a cup of tea & a lie down. I'd planned an early night, but I never do have one ...it's always midnight or later & it was again. I just get comfortable on the lounge, Jim waits on me (Oh dear!) & I can't be bothered moving....& I was enjoying "Silent Witness" that we'd taped on Friday night.

Feeling fine today, but having a rest day just the same!

Track on the Treadmill....

Program : 2km warm-up.
Stretches, drills, strides.
3km with heart rate between 130 -140.....ease off at 138.
2km warm-down.

As usual on the treadmill, it takes more than 1km for me to get to this heart rate & by the time I do, the 3kms is just about up! After the warm-up & break for drills etc. I have to restart the engine slowly at 10kph & gradually speed up to 12kph which I find almost impossible to stay at for fear of flying off the treadmill! All this being the case, I probably run only the last 500m with heart rate between 130 and 140! I must ask Ewen about the logic of this.

Rest tomorrow & then a huge one on Sunday 32km...Good God, I'll be gone all day!

Rest or Easy Run...+ Drills & Strides

An easy run 7.8km....no drills or strides!

Medium Long Run

Program : 15km low heart rate run....pick up the pace in the last 5km.

From the car 3 x5km loops. First 2 loops with heart rate (97-106) 70-75% of Max. Third 5km (111-118) 75-80% of Max.

5km splits: 43:50; 44:13; 37:09

A comfortable run throughout & pushed the pace & heart rate up in the last 5km....as directed! The weather was on the warmish side & a fairly strong wind on the hilly open road sections.

Easy 5km..

A nice & easy day....5km with low heart rate followed by 25 minutes in the soccer field for drills & strides..... agreeable & refreshing exercise!

Sunday's Long Run on Monday...

Program : 24 - 26km long run.

From the car, I ran 2 loops of 11k...and that was enough! Diamond Fields Road was being resurfaced again after the heavy rains, so it was good to run on : no potholes to fall into or boulders to dodge; a nice soft, damp, dirt surface.

By the end of the 2nd loop my legs had had enough & I was feeling very tired so I decided not to push on for another 2 or 4km just to get to a certain number when every part of me was saying : "Stop!" Those 4km that I didn't do will be put to better use another time!

22km very easy, with low heart rate (82-112bpm). The second 11km loop, 12 minutes faster than the first. Good!

Rest

No running today so tomorrow, Monday, I'll be doing my long run. Still feeling 'fit as a fiddle' after Saturday's 16km in Canberra.

Bush Capital 16km Run

I had a "brilliant" run! So says Ewen & I'm not going to argue about that! I really loved the course - the rocky goat track downhills - the magnificient views from Mt Ainslie & even the long hills most of which I walked. To make up time lost I raced the downhills like a demon possessed & even passed a few tired runners towards the end.

A perfect morning: sunny & warm with a cool breeze. I waved off the marathon & ultra runners - Eagle, Horrie, Blue Dog - from the top of the first rise & then walked back to wait for the start of the 16km at 9:00a.m.

Time = 2:04:03; Avg. Pace 7.5; Max. 4:33.

With 2km to the finish, as I turned a bend on the track, there was Ewen who had run back after finishing the 16km himself & with him I hit 4:33 pace downhill all the way to the finish line! Felt great after the run & no stiffness at all tonight.

Great to chat with Bernie G, Tuggeranong Don, Peter, Rad & others before lunch at Dickson with Ewen & AKI, then driving back to Mittagong armed with a can of "V" to sip while driving to ward off the fatigue that was setting in!

In short : I felt very pleased with myself today!

A special thanks to John Harding & his band of "followers" who did such an excellent job in organizing several events (4?) all on the same morning. & the blue Jaggad Coolmax top & mug for each finisher...thank you all!

Easy Run.....

A very easy 60 minutes low heart rate run. Leave for Canberra tomorrow afternoon for Saturday's 16km Bush Capital Run.

Medium Long Run.

Diamond Fields Road for 16.3km. Warmer day...15 degrees! Low heart rate run...Avg. 99 , Max. 120bpm. 7:49 Pace. 2 hours.

A good run, easy enough to run & look at the sky, the fields, the animals & listen to the birds!

Short Easy Run...

Program : 7 -10km low heart rate.

I forgot to take Mr G-armin & heart rate monitor with me! No matter....I enjoyed the run without him constantly telling me to "Speed Up"! Ran 10km (maybe a bit more) out & back on Diamond Fields Road. A nasty headwind on the way back - otherwise this was what it was supposed to be : short, easy & enjoyable!

A Day in the City.....

........... lunching with friends. We ate at the 'Tea Room" (3rd floor) of the QVB - I think it has to be one of the few remaining civilized dining venues in the city! Pleasing surroundings & decor, tables well spaced, white linen table cloths, service that couldn't be faulted & delicious food! It was a very good day.

I noticed a sign in the Pitt Street Mall saying that Rebel was closing down so I just had to race in & race out with a new pair of Asics 2120's - I think I'll wear them in to be ready for Melbourne in October - white and bright gold with silver (I think they call it 'lightning'!) & black trim - not exactly the best colours for dirt roads. What extravagance! But I get such a 'kick' out of buying new trainers!

In Full Battle Gear.......

..... (1) 1 sleeveless thermal vest (2) 1 long sleeve thermal vest (3) Long thermal tights under long tights (4) 1 old C2S sweat top (5) 1 lightweight wind jacket (6) Woollen gloves (7) Woollen cap.....I was rehearsing for next Saturday in Canberra.

9:30am start.... 12 degrees, warm & still, not a leaf stirred on any tree, not a blade of grass moved....but I didn't know that until I started to run.

Program : 28km run, low heart rate.

The plan was to do two 14km loops out & back to the car. Back at the car after the first 14km, I decided to strip off all the thermal 'battle gear'...I definitely didn't need it. Now, a person can be on this road for hours & not see a car but, wouldn't you know.....just as I stripped down to wearing only a heart rate monitor strap....a car went by! I listened, while enjoying the cool air on my skin, for any ensuing screech of brakes or sudden crash, there was none but.... was that a video camera I saw out the window?! Luckily there wasn't gang of gawking bikers going by!

You'd think, carrying less gear, I'd have found the 2nd 14km easier, but I didn't. In fact I walked most of the last 7km to the car with very little energy left in the legs....I don't know what's the matter with them lately.

About 1 or 2 km to go I stopped to drink from a tap near the road on one of the properties & then set off walking again. At the same time the husband & wife owners of the property had pulled into their driveway & could see I was walking. To my surprise the lady got out of the car & waited for me to come by because her husband had said : "There must be something wrong. She's walking and she never walks. We'd better see what's wrong!" They wanted to give me a lift back to the car...that's how bad I must have looked! I have no idea who they were & had never seen them before but how good is it to know that such thoughtful people are looking out for me!

So that was the long Sunday run finished, in poor style I have to say!

I'm going to Sydney tomorrow, Monday, to have lunch with friends....that should perk me up a bit!

Rest Day.....and

.......organizing "full battle gear" for tomorrow's 28km run & dress rehearsal for what I imagine will be a very cold Bush Capital 16km next Saturday!

Track or Treadmill?

....and the treadmill won again!

Program : Easy 5km warm-up. Stretches. Drills. Then 5km gradually speeding up over 2-3 minutes till heart rate at 130-135bpm.

Starting the 2nd 5km @ 9 to 10 to 11 to 12kph before heart rate reached 128-130. 12kph is too fast for me to sustain for long without straddling the treadmill several times to avoid the peril of flying off the back! It was hard work too!

Global Warming?

No sign of here right now! Until the temperature gets near to 8 degrees I'm off to the gym each day. I took a rest day yesterday - it should have been a mid-week long run - but I was still so knocked about from Tuesday's cold winds, I changed sessions around & did the long run today....at the gym.....on the treadmill.

Program : Medium Long Run, anywhere between 14 & 23km.

On the treadmill : 20km. After each 5km I walked around the gym for about a minute to relieve the monotony. Heart rate between 106 -122bpm (70-80% of Max.). Used inclines but only up to 3%.

I don't find it all that easy doing such a long run on the treadmill, but it felt good running without being rugged up in full battle gear & getting a sweat up was a change from brushing off the icicles!.

The Weather...It Keeps Getting Worse!

..........a colder day I don't even want to think about!

Program : 7 - 10km.

I wanted to do tomorrow's longer run today, but I just couldn't run against the cold wind & ended up with walking & a slow jog to finish & get in out of the cold.

13.6km.

Rest or Easy Run..

I chose to do a a short, easy run to loosen up leg muscles after yesterday's long run.
At the cemetery on Diamond Fields Road, I did some drills, continued down to the bridge (3km) & back to the soccer field for a few strides.

Total = 6km. Avg. HR = 99

Sunny but very cold. I wore my Asics 2110 as a trial to see if my legs ache less with a more supportive shoe. A week should tell if there's anything in this.

Resting Heart Rate = 48 bpm.

A Long Cold Run...

Icy blasts of wind off the snow blew across Range Road this morning. Plenty of sunshine & no rain but unbelievably cold! I was able to guage just how cold by the following: the driver of a car pulled up beside me for directions. When I went to answer I found my facial muscles had frozen to the extent that I had great difficulty getting my lips to form words! All that came out was the sound of slurred speech which sounded barely human or that of someone extremely intoxicated! I don't think I was of much help to the travellers who looked more lost than ever as they drove off!

Program : Long Run 24kms.

From the car, I ran 2 x 12km loop making it possible to refuel with a gel & sports drink at the car after the first 12km. Before leaving home I tried a Sanitarium Up & Go to experiment with eating before running. So far so good. My legs didn't die as they did last Sunday...they just ached for the last 6km & for several hours after! Took several walk breaks on hills. Has to be a combination of hills & cold that's causing pain in my legs lately.

Distance = 24km. Time = 3 hours 13 minutes. Avg. 8:04kph; Max. 4:55kph. Heart Rate seemed to be all over the place. Mr G-armin doesn't perform well in the cold either!

A Rest Day....

No training today, but what a great day it would be for a run : cold but sunny, calm & no wind; hopefully the same tomorrow!

Resting heart rate 45 bpm.

Track or Treadmill?

I chose the treadmill. It wasn't raining but it was cold....top of 8 degrees, but I doubt that it reached that.

Program : Treadmill... 5 - 10 minutes warm-up.

Increase speed over next 4-5 minutes till heart rate reaches 126. Stay at this heart rate for as long as possible or 45 minutes. HR not over 126, not below 123.

This was OK: over 4 minutes treadmill speed increased to 10kph for heart rate to reach 126. Needed to drop back to 9.8kph to stay within range 123 - 126. I kept within these limits for another 40 minutes & when my T-shirt became completely soaked with sweat, it was time to stop! Small can of creamed rice about 2 hours before starting....to fuel my fuel-starved legs! I'll experiment with some other food before Sunday's 24km run.

Time = 50 minutes. Distance = 8.1km. Wore new Nike Free #3.

Resting heart rate = 48 bpm.

Rest...

No training on a mild & sunny day.

Resting heart rate = 46bpm

Medium Long Run....!

Ewen's.....right! My legs lacked fuel for this morning's long run.


Program : Medium Long Run between 14 and 23km.


11:00a.m start: cold, misty rain & the usual wind. Range Road to Glenquarry &, for a change, instead of turning left to go down Tourist Pass, I turned right. That took me to Kangaloon Road which I followed out & down to the Wingecarribee Reservoir. In good weather, a very pleasant picnic spot, but today deserted & decidedly grey & cold.


That took care of 11km with plenty of hills & long inclines. On the way back, my legs died & that's where I think Ewen 'hit the nail on the head' - insufficient fuel in the legs for a long run. The usual is a cup of coffee. On Ewen's recommendation, I'll try some carb, low GI food before starting out, experimenting first on the shorter runs. I'll look up some of the Cool Running Ultra Running threads for further information & see what people are eating. I do not want 'dead legs' again!




Distance : 21.07kms.
Avg. HR = 106. Max HR = 148

Resting heart rate (on waking at 6:45a.m.) 46bpm.

Low Heart Rate Run.....

Program : 7 - 10 km low Heart Rate.

It still looked like more rain so I used the treadmill at the gym again today :-

Total 9km : 3km with HR 115; 3km with HR 120-130; 3km with HR 115.

Resting heart rate (on waking up, not getting up!) at 6:00a.m. = 45 bpm.

A Rest Day....

Program : Rest (good call, Ewen!)

Very cold & wet again. I read for a good part of the day....very nice!

Resting heart rate on waking, 7:30a.m. = 47 bpm

Sunday Long Run #1

Waking at 8:00a.m.....one degree! I did not go out!

Program (from Ewen) to Melbourne Marathon (entry in):
Sunday, July 8: Long Run, 20km.

One degree, but sunny. I waited until 11:00a.m. for the morning to warm up. It didn't. On Range Road heavy black clouds soon gave way to sleet which hurts the face & then rain that soaks the clothes! After about 3km I saw some old deserted cow sheds in a property near the road & sheltered there till the worst was over & set off again in lighter rain. I felt too miserable & wet even to take a photo of this welcome shelter!

I ran a 10km loop from the car, twice. After the first 10km, I left a soaked jacket in the car, had a GU (which made me feel sick!) drank some water & began the second 10km loop. It was a hard, hilly run & the weather conditions had me well & truly exhausted & struggling to finish. At home a hot shower didn't warm me, but the electric blanket did!

Run: 20km. 2 hours 35 minutes. 5km splits 40:06; 38:10; 38:30; 38:46
First 30 minutes heart rate 110; then 118 - 125bpm

I'm taking my resting heart rate (on waking, lying down) for a week. So far : Friday 46, Saturday 47, Sunday 45 bpm.

Windy Weather....

I hope that running against icy gales achieves more than just complete exhaustion, because that's all I felt when I got back to the car & slumped inside as if onto a feather bed.....that was the contrast with outdoors!

Medium long run 1 hour 15 minutes. Erratic heart rate readings - Mr G-armin has had enough of the cold wind too - Avg. HR = 122 (86%); Max = 176bpm which is 119% which means I fell & died in one of the many potholes all over Diamond Fields Road....just like I felt had happened!

Tomorrow, a rest day except for a few drills & strides in the soccer field & then the "march towards Melbourne Marathon" begins seriously with the first of many long runs on Sunday.

A Medium Long Run.

An icy wind meant I went to the gym for my run this morning. A long 1.5 hours on the treadmill, made bearable by listening to a CD. Heart Rate low : between 115 - 120. Tried out the new Nike Free #3 for the first time.....felt very comfortable, very light but I didn't notice any difference from the other Frees I've worn over the past couple of years....on the road they might have another feel altogether!

A Bit of This & That....

I can train as I like for this week, so today I did what I guess could be called a fartlek session.
It was windy & cold & I was caught in a heavy downpour of rain...before & after which there was sunshine & more wind!

70 minutes including a mixture of slow jogging, 200m strides, increase speed on the hills, striding out on the downhills & an occasional walk break. Not all of this was easy, but I enjoyed the mix.

Entry in today for the Bush Capital 16km Run on July 28.

Get On With It......

A warmer day, plenty of sun & more than plenty of wind...a real headwind on the way back. Hilly course.

I was happy to get out for a 1 hour easy run keeping HR 115-120.
Avg. HR = 114bpm. Distance = 7.5km. Turned around at 30 minutes & was back at the start in 60 minutes : 2 even sections...just what I was aiming for!

(Leaning more towards doing the Marathon in Melbourne!!)

Time is not on my side.....

....this daffodil had enough of winter & decided to flower all on its own....a lesson in spunk & gameness?

"Thank you" doesn't get anywhere near what I feel in my heart for the sensitivity you've all shown in view of the Virgin Blue/Gold Coast debacle...but I can still only say "Thank you"!

Time is 'running' against me so I need to take for better or for worse whatever I can do with the time remaining to me...... and I need no ghost to tell me that! Away with the notion that I will never run again! I've sent off a complaint to Virgin Airlines & will relate here what reply I receive...hopefully there'll be one!

I've entered & will run City to Surf & Blackmores Half Marathon & there are some others to think about but not entered as yet. I've pretty well decided though to 'go south' & enter the Melbourne Half Marathon....a little thought is playing with the idea of doing the Marathon....there's time to prepare for it...I'll have to think some more about that one.


So....time to pick myself up, dust myself off, take the bull by the horns & start all over again!

Leaving on a Jet Plane?

It didn't happen!

On arriving at Virgin Blue around 10:00am for a 1:50pm flight, I was dismayed to be told the flight had been cancelled....all other flights Friday & Saturday booked out. On offer was a night flight to Brisbane, but with 6.5 hours to wait & no idea of how to get from Brisbane to the GC late at night, I had no choice but to get a train back to Mittagong.

The same thing happened in 2005 for the GC Marathon - with flight changes to Brisbane, buses etc it was 15 hours from when I left home until I arrived at the GC....I couldn't face the same ordeal again.

I'm not going to pretend that my thoughts are "such is life' & "worse things happen to others" , "it's not the end of the world", "there's always another race" etc. etc. (which I know is true & which I suppose I should be thinking but it'd be a lie) or that I'm taking the knock-back gracefully - I'm not! I'm bloody angry, bitterly disappointed & have been in tears ever since ...I trained so hard for so many months for this run... & I don't want to run again!

I should add that, after I got home & posted on the Message Board what had happened, I had several offers from Cool Runners offering to pick me up from either Brisbane or GC (& Plu from Ballina!) but I couldn't get one single seat on Virgin Blue or any other airline that I kept checking on every hour right through Friday night & all of today!

Last Run Before Leaving for GC....

....and it's the coldest day I've ever felt here!

Program : Short easy run ....20 minutes.....on the treadmill.

I decided to change this a bit so as to fit in the same heart rate test as yesterday.

10 minutes easy warm-up. Stretches & a few drills.

1 minute at 8kph & immediately increase to 11kph. Stop when HR reaches 135.

5 minutes at 8kph.

Today's Time = 3:04.39 to reach 135bpm.

Track Day....

It was to be a track session for today but the rain is still falling & heavy mist surrounds the entire area. Off to the gym.....again!



Program : Short Session at the Gym......

Warm-up for 10 minutes on the treadmill at low heart rate.

Stop. Stretch. A few drills.



Start treadmill at 8kph . After 1 minute, increase to 11kph. Stop when heart rate reaches 135bpm or at 10 minutes....whichever comes first!

Warm-down with 5 minutes at 8kph.



Now I can see the funny side of Ewen saying: ".....or at 10 minutes"!



It took exactly a time of 2:48.98 for heart rate to hit 135bpm!!

Week 5 (of 5) to Gold Coast .......Day 1 (of 7!)

Program : Monday...Easy Short Run. 30-40 minutes.

First half at HR 120; 2nd half at 130bpm.

Heavy mist & light rain. Gym treadmill.

20 minutes @ 120bpm with treadmill at 9kph.

20 minutes @ 130bpm with treadmill at 10.5kph.

Second half was hard!

Short Run.....& another struggle!

...staying on the flat road again along Old South Road & the airstrip.

Program: 30-40 minutes run with HR 120bpm out & 130bpm back..negative split. (This didn't happen!)

Every run lately feels a struggle....even short, easy ones like today's.

http://trail.motionbased.com/trail/activity/3100603

Avg. HR = 115; Max HR = 131

51 minutes: 25 out & 26 back.

6.7km

Complete Rest!!!!!!