To the Gym.....

A wet day so I headed off to the gym.

Program : 4km + 5 x strides.

On the treadmill I ran 4km easy including 6 x 100m strides with treadmill set for 12kph.....for the strides only!

Today's Distance = 4km

One Day Later....

....what no words can paint, my stunning speed on the return leg of this morning's run!!

Program : 8km. Run as you feel; if good, a negative split.

Yesterday down in the world; today nimble as a squirrel! Not only did I feel good, I ran fast (well, fast for me) on a hilly road. Who would have thought it!

8km in 62:31

1st 4km in 33:25...nice & easy out.

AHR = 103 (70%); MHR = 118 (80%). Avg. pace = 8:16

2nd 4km in 29:06 ...this is where I would've turned heads if there had been any to turn!

AHR = 121 (82%); MHR = 129 (87%). Avg. pace = 7:14

Negative split 4:19

Not Such a Good Run...

...Plod! Plod! Plod!

Program : 4 - 6km very easy. On grass Renwick soccer field.

By 3km I thought about stopping. At 4km I stopped! My legs felt really good until I started running & then they felt not so good so, rather than push for another 2km, I decided to save the energy for another more important day during the week. Some stretches on the grass in the shade.

Today I took a look at the link to the Sri Chinmoy Races Sydney Series 2008, the first of which was held last Sunday. I'm thinking I'd like to do some of these during the coming months....the ones I know how to get to without getting lost! The Dolls Point Half Marathon in July is where I did my very first half marathon, late 1980's I think.

Week 17 of 23 to Canberra Marathon...

It's getting closer and closer and closer all the time!

Program : REST!

Long Run...

Program : 30km only. Start easy. Record AHR but don't worry about it.

I managed an early start at 7:45a.m. It was quite cool then, hot at 27 degrees by the time I finished. Strong westerly wind. Plan was to run 3 x 10km out & back to the car where I'd left sports drink, some jelly beans & water.

I wanted to run each 10km a little faster than the previous 10km & I just managed it!

30km in 4 hours 21 minutes. Oh dear, it was a long day!

1st 10km in 1:28; AHR = 96 (65%); MHR = 112 (75%).
5k laps = 43:46; 44:51.

2nd 10km in 1:27; AHR = 102 (69%); MHR = 125 (84%).
5k laps = 43:07; 43:36.

3rd 10km in 1:26; AHR = 107 (72%); MHR = 122 (82%).
5k laps = 42:30; 42:45

Goal accomplished but my legs were thrashed & very painful especially during the last 10km due to the awful state of the dirt road: hills, rocks & ruts. Am I nuts?!

Distance today = 30km
Weekly Distance = 58km

Chev Track

Program : 1.5km warm-up. drills, strides. etc.
6 laps lane 8, 'sitting on' HR 123. Time each 2 laps.
Warm-down as you feel.

The usual late start 11:30. Fairly hot 25 degrees, but not as humid as yesterday at the soccer field. Slight easterly breeze. Grass cut low & dry.

1.5km warm-up in 14 minutes. Drills, strides.etc..

6 Laps, lane 8 timing each 2 laps = 5:56; 6:11; 6:09
AHR = 122 (82%); MHR = 126 (85%).
Distance = 2.53km. Time = 18:18

Maybe I shouldn't say it, but this was a fairly easy session. Finished with 1.5km warm-down walk/jog.

Total Distance Today = 5.5km

An 'Easy' Day....

Program : 4km 'easy' + 5 x strides.

And that's what I did this afternoon at the soccer field where it was so humid it felt more like being in a sauna. I finished this short session dripping with sweat.

4km in 36 minues, including 6 strides (not 5... because I don't like finishing with an uneven number) on the long side of the field; jog/walk the short sides between strides.

AHR = 102 (69%); MHR = 117 (79%).

Track tomorrow...just about my favourite session each week!

Distance today = 4km

Medium/Long Run with Negative Split.....

....another version of "My Avatar" stretch....definitely a 'positive' split!

Program : Medium/Long Run. 10 - 12km. Negative split or faster if feeling good.

I wouldn't dare not feel good, so for a negative split there was no option other than to do it!

12 km in 1 hour 40 minutes.

AHR = 109 (74%); MHR = 126 (85%).

6km splits = 52:22; 47:35. Yeah! Negative split = 4:47

The second 6km was one helluva hard slog, driven by the fear of 'not making it'! Diamond Fields Road is also in one helluva mess : rutted like moon craters, rocks & stones awaiting the unwary. This makes the run all the more difficult; slipping, swerving at the last minute to avoid tripping or falling into one of the many 'craters'. Aching legs tonight adhere to the fact that I was literally jumping from post to pillar....almost!

Week 16 of 23 to Canberra Marathon.

.....I must be feeling well again if I can still do my Cool Running "Avatar" stretch! And I did.... at the end of an easy run this morning.

Program : 4 - 6 km 'easy' running.

I did this morning's short 'comeback' run on the deep, spongy grass in Renwick soccer field. This location is a great surface, not only easy on the knees etc, but also for ensuring that you must lift your legs up & out of the thick turf. So, even though I did only 6km, my legs were nicely tired at the finish.

Distance = 6km in 55 minutes. AHR = 104 (70%); MHR = 127 (85%).

To add some variety, during the 4th & 5th kms I ran 100m strides (my version of) on the long sides & walked/jogged the short sides. Probably 10 of these, but as Ewen will tell you, I can't count past 2!

Finished off with stretching on the grass, including The Avatar. Overcast, hot when the sun came through 24 degrees; humid.

A Good Starting Up Again Session!

A Few Days Off...

I've had some nasty stomach virus since last Thursday & have been in bed for 2 days. What a surprise that was for me! Up & feeling well now, I hope to do some, if not all, of my long run tomorrow which I should have run today. The only other session I missed was the track on Friday, so not all that bad really.

7 weeks to Canberra Marathon!

Medium/Long Run.

Program : 10 - 12km....run as you feel. If good, negative split or faster.

What a nerve...asking me to run faster than a negative split!

10km in 1 hour 17 minutes.

1st 5km in 41:35. AHR = 103 (70%).
2nd 5km in 36:22. AHR = 117 (80%).

Negative split = 5 minutes! Ha! Ha! Hee! Hee! Dit it!!

Brilliant morning to run : cool, very light misty rain, slight southerly on the return. Temp. top 21 degrees. I was fully determined to get that negative split so I took the first 5km easy & then pushed hard (what I call hard) on the way back. I might have done better but I had to be very careful , especially as I sped (?) downhills, of the many rocks & stones on Diamond Fields Road after recent rain. This all felt good & left me feeling quite pleased with myself!

Distance Today = 10km

Easy Run....

Program : 4 - 6km very easy running.

The rain looked close when I began today so I did the run mostly in Renwick soccer field & some in the surrounding streets. This way I could stay close to the car if a downpour occurred.

It was quite a slog in the soccer field. At each step my shoe almost disappeared as it sank into the soft, deep turf. Then it was 'knee high" drills lifting each leg up again! Several times I moved out onto the road for an easier stretch. It was humid & the rain started just as I finished. I think this was a drill, if not a thrill, of a run!

Distance Today = 6km.

Week 15 of 23 to Canberra Marathon...8 to go!

Program : A Rest Day.

I was absolutely spent last night after only running 18km during the day. I was so surprised to feel so terribly tired....almost the way I feel after I've run a marathon! So I was pleased to find I had a rest day today & feel OK again, I guess. How can 18km make one feel so pulled down?

Does make me a little worried though about the 30+km run on Sunday!!

Shorter 'Long' Run....

........but with a fast 4km finish over the hills & far away!

Program : 16 - 18km . Last 4km fast.

Anyone who reads here knows by now that Range Road is a hilly road! So why was I so cruelly asked to make the last 4km 'fast'?

11:30a.m. start : cool morning 21 degrees, mostly cloudy, good breeze, more traffic than usual at that late hour : a stream of Jaguar cars off to a rally & then a long line of bikers on huge motor bikes swept past. They all wave now as we fleetingly see each other every Sunday. I think Ewen, with his spies, could've been amongst them today...there was a big, shiny, blue Kawasaka (or whatever it's called)) just like his!

(2 x 5km) + (2 x 4km) = 18km (Ewen will correct me if I'm wrong as I sometimes am!).

10km in 1:20

5km Splits 39:46; 40:00.

AHR = 110 (74%).

8km in 1:04.

4km splits 33:00; 27:09....negative split 6 minutes! Ha! Ha!

AHR =117 (79%).

Total Distance = 18km

Time = 2hours 24 minutes.

For the Week 36km ( an easy week where I took an extra rest day).

Track at Chev...tough!

Track Program: 1.5km warm-up. Drills, Strides, Rest. THEN...

Best effort over 6 laps. Get splits every 2 laps (i.e. 3 splits). Record heart rate but don't run by it or look at it. Run by "feel".

Rest. Warm-down 2km easy jogging.

This was supposed to feel faster than a normal Friday...and it did & was. It was supposed to feel harder than a normal Friday...and it did & was, much harder! I thought my poor little lungs would surely burst...but they didn't!

1.5km warm-up in 14 minutes. 20 minutes drills, 6 x strides, rest.

3 x 2 laps lane 8: Distance = 2.53km. Time = 17:23

AHR = 127 (85%); MHR = 137 (92%).

Splits ....5:42; 5:55; 5:44

Avg Pace = 6.5; Avg Speed = 8.7

Distance for Today = 6km

2km walk/jog warm-down.

A cool, overcast morning; the track was very wet & so were my feet; 10:30a.m. start. I thought I was going to die in the last lap, but I didn't, and as Ewen said, that's a bonus!

Unscheduled Rest Day......

My legs were quite a bit sore from yesterday's 12km on the 'treddy', so as soon as I stepped out of bed I stepped right back in again!

The Program was to have been : 5 - 8km 'easy' running.

All I did today was take the dogs for a long walk, picked & ate handfuls of wild blackberries while they raced around after rabbits, which they never catch & should a rabbit turn to face them, they the dogs, would come racing back to me for protection!

I need to be fresh for Friday when I might be starting a new track session!

To the Gym.....

Wet & muddy roads made the gym en easy option for today's run & looks like the same for tomorrow.

Program : Medium/Long Run..... 10 - 12km. Negative Split.

It was a hard slog on the treadmill for 12km, but I stuck it out & turned up the pace for the last 6km. For whatever reason Polar didn't work well, so I gave up on monitoring heart rate & just did the second half faster than the first. About 90 minutes.

Distance for today = 12km

Week 14 of 23 to Canberra Marathon..Recovery Week

Program for Today : Rest ......YEAH!

Took in the movie "No Country for Old Men"....now there's a thriller full of relentless violence & suspense where you won't believe what happens next, even though you know it's coming!!

A couple of lines from Tommy Lee Jones had the only touches of humour. One, when his rather naive deputy remarks after they've come across the shocking sight of shot to pieces dead bodies: "It's a mess, ain't it Sherrif?" and the sherrif answers, "If it ain't, It'll do till the mess gets here."

And then his line on how crimes gotten out of hand : "It starts when you begin to overlook bad manners. Anytime you quit hearin' 'sir' and 'ma'am', the end is pretty much in sight."

Great movie, but that country is for no one, never mind old men!

Long Run.....32km

Program : 26km .......or more if you feel like it!


I felt like it! Started early (for me) at around 7:30a.m. Weather was good for a longer run : a mixture of all sorts...mist, fog, rain, sun, cool breeze, some humidity...all depending on what part of Range Road I was running on. I did this run in 3 x 10km loops & 1 x 2km loop to make a total of 32 km. In the car I had sports drink, gels, water, Power Bar...enough to last for a week if necessary!


Range Road for 32km run. Time = 4 hours 21 minutes.


1st 10km loop in 1:22:29. AHR = 103 (69%); MHR = 117 (79%)
5k Laps = 41:39; 41:19.


2nd 10km loop in 1:22:59. AHR = 110 (74%); MHR = 123 (83%)
5k Laps = 41:16; 41:19.


3rd 10km Loop in 1:22:45. AHR = 115 (77%); MHR = 129 (87%).
5km Laps = 41 :10; 41:34


Last 2km loop in 15:41


Finishing 32km on Range Road was really hard work and I was pleased no one was around to see me staggering up those hills in the last 12km! Also, running on bitumen, which I hardly ever do, added to the pain in my legs, feet & knees. But I was determined to get 32km no matter what...& I did, but not a pretty sight at the finish!


However, tonight after an afternoon nap, I feel fine again & ready for another week of fun from Ewen! I intend to do more runs of this length & longer if possible. They give me a pretty good reminder of what running the marathon is going to be like!

Distance Today = 32km

Distance for the Week = 62.2km

Chev Track.....

Program : 1.5km warm-up.
Drills, Strides, etc....rest.
8, 12 or 16 laps "sitting on" AHR 123 (83%). Time each 4 laps.

I started abut 10:30am; cool, overcast & light rain; track grass wet; no marked lanes yet; used strip where lane 8 would normally be.....same every week. Always a hard session, but not "struggle mode"! Wore #3 Frees that became soaked & carried tons of wet grass underneath!

1.5km warm-up followed by some drills, a few strides & a short rest.

16 laps, timing each 4 laps = 11:39; 11:41; 11:40; 11:38
AHR = 121 (82%).
Time = 46:40.
Distance = 6.7km.

Today's Distance = 8.2km

Medium/Long Run.....Lower Aerobic.

Program : 12 - 14km. Try for a negative split!

6:45 a.m. start....can't remember getting up so early! But it was the best time of the day.... later the temperature climbed to 30.5 degrees. Cool, shady & rocky on Diamond Fields Road & not even the rabbits were awake & out of bed! Felt good for this run, pushing the pace up on the return....as I was told to do! Quick chat to two of the locals out walking for morning exercise..it's catching on!

14km Run:
1st 7k 'easy' in 61:29. AHR = 102 (69%); MHR = 117 (79%).
Laps : 8:21; 7:52; 9:21; 9:11; 9:17; 8:34; 8:48

2nd 7k 'faster' in 56:25. AHR = 111 (75%); MHR = 124 (84%).
Laps : 8:52; 7:34; 8:08; 7:47; 7:32; 8:34; 7:26

Negative split .... 5:04!

Today's Distance 14km.

888

I've just noticed that's the number of posts to my blog....888!

Program : 5 - 8 km 'easy' run.

10:00a.m. start was too late; it was already 28 degrees by then...some shade on Diamond fields Road, so it was OK but I'll have to make an earlier start for tomorrow's medium/long run. 7:00a.m. should do it!

4km out in 33:32. AHR = 111 (70%); MHR = 121 (80%).

1km laps 7:31; 847: 8:33; 8:45

4km return in 31:17. AHR = 117 (79%); MHR = 125 (84%).

1km laps 6:49; 7:47; 7:40; 9:13 (uphill all the way!)

Negative split 2:12

Distance = 8km

Week 13 of 23 to Canberra Marathon

Program : Rest!

Long Run/Walk

Sunday's Program : Long Run....26 km or more if you feel like it!

I decided to do 30km 3(2 x 5) out & back from the car on Diamond Fields Road. This way I had access to water, sports drinks, gels etc..after each 10km. Start 7:00am while it was still cool. The temperature climbed to 28 degrees before I finished. I walked all the hills after the first 10km......more & more walking as the day wore steadily on almost into night!

30.68 km in 4 hours 33 minutes
AHR 97 (65%).
5km laps = 46:28; 44:59; 45:34; 44:27; 45:05; 42:47

This was my longest run so far in the lead up to Canberra Marathon & it wasn't easy!

Distance for the Week = 61.2km

Chev Track....a tough one!

...probably the hardest track session of all!

Program :" 1.5km warm-up

Drills Strides, etc.

16 laps lane 8 'sitting on' HR 123 (83%). Time each 4 laps.

Warm-dow as you feel.

I was exhausted by the end of today's track session & at one stage I felt like 'pulling the plug', but such is my fear of Wombats, I did the full program.

1.5km warm-up in 14 minutes.

14 minutes drills, strides, etc.

16 laps, timing each 4 laps = 11:27; 11:28; 11:39; 11:43

AHR = 121. MHR = 126.

Time = 46:19.........3 seconds faster than last Friday!!

A warm sunny morning at 25 degrees; grass cut & soft; #3Frees; slight breeze. Conditions were good, but I was dog-tired & ready to drop by the finish.

No warm-down!

Total Distance = 8.2km

Back to the Seat of the Crime.....

....but I didn't trip over this time! Running is much more fun when you don't fall into a muddy puddle on a gravel road! And so I found out today :

Program : 12 - 14km medium/long run, 'lower aerobic' averaging HR 108 - 112.

On Diamond Fields Road : 14km in 113 minutes, AHR = 106 (72%), MHR = 119 (80%).
7km out in 56:26. AHR = 101 (68%); MHR = 120 (80%).
7km back 56:34. AHR = 110 (74%); MHR = 119 (80%).

Distance for today = 14km

The Glass Ball Warned....

....... me to stay away from Diamond Fields Road today & I did!

6 - 9km 'easy' run.

I ran on Old South Road to avoid the pitfall of Sunday!

Total 9km in 69:51 . AHR = 109

4.5km out in 33:48. AHR = 105. MHR = 119.

4.5km back in 36:03. AHR = 112. MHR = 117.

This was a fairly good run & no problems from scabby knees, though the right one is still a bit sore inside. Cool, overcast morning 20-21 degrees, breezy on the return section also with long inclines. Felt OK.

Distance = 9km

Week 12 of 23....to Canberra Marathon.

Program : Rest for scabby knees!

LaDiDa!

....jogging along nicely & thinking to myself : Gee! You could do a lot of damage if you happened to trip on any of these rocks or stones that are all over Diamond Fields Road....and just as that thought ended......down I went on all fours into a large muddy puddle!! Nothing serious, just badly grazed knees & palms of hands! LaDiDa!!

Program : 24 km lower aerobic run.

Lower aerobic? Couldn't get much lower as I lay face down in a mud puddle! I had decided to do the 24km as 2(2 x 5km) + 2 x 2km. Maths OK, Ewen?

First 10km ....fine; sports drink & gel at the car & off for the second loop. At about half way I tripped & toppled over in a not too pretty fashion! Picked myself up, couldn't do anything about all the mud, wiped some of the blood off & continued on to where I knew there was a tap at which I could wash myself down. However, walking towards me with her dog was the owner of that very property ...first time I've ever seen anyone else on this road who wasn't in a car!

As luck would have it, she is also a "Wires" volunteer, so she's had plenty of practice treating wounded animals! Back at her house, out came the First Aid Kit & knees & hands cleansed in no time, while I hosed off the mud from my top & shorts. What this lady didn't understand, when all was done, was why I intended finishing my run instead of allowing her to drive me back to where I'd parked the car!

I limped off but after another 5km or so, I was back at the car, still had 4km to do but decided to call it a day & slowly lowered my, by this time, stiffening knees into the car & drove home. The shower stung like a million bees!

Distance today = 22km

Distance for the week = 68.7km

A 'Goofabulous' Track Session!

.....'Goofabulous' is much much better than 'good' though I'll settle for it if I have to!

Program : Chev. Track
1.5km warm-up.
Same time as warm-up for drills, strides, rest.
16 laps Lane 8, time each 4 laps (4 laps approx. 1.68km) sitting on HR 123 (83%).
Warm-down as you feel.


Conditions were just about perfect....all except that the oval was being used for cricket when I arrived! Luckily, half way through a cross-country warm-up, the rain settled in, though very lightly & the cricketers bundled up their gear & left. After all, it is my track on the oval that they were using!


1.5k warm-up in 14 minutes.
Drills, strides etc. & a few minutes rest in 14 minutes.
16 laps timing each 4 :: 11:34; 11:34; 11:34; 11:38.
AHR = 122 (82%)
Time = 46:22
Distance = 6.7km
Warm-down 1.5km


This was my best sesssion of this type that I've been doing for many weeks now & I was very pleased with myself! Conditions all came together to make for a good track workout : cool, very light rain, no wind, short grass, #3 Frees & I felt good throughout the whole session, quite easily watching heart rate sitting on 123 the entire time.

Total Distance = 9.7km

http://trail.motionbased.com/trail/activity/4800733


Coach Ewen was forced into giving me 99.1%!! Praise indeed from The Master!

Getting Up Early......

I can't do it! That is , " get up early"! It was already very hot when I started out at 10:30 this morning. I finished feeling more dead than alive!

Program : 8 - 10km 'lower aerobic'. AHR 108-112.

I used Diamond Fields Road in spite of the rough surface because it offers lots of shade.

10km in 1:29. AHR = 106 (72%), MHR = 120 (81%).

1st 5km in 44:48. AHR - 105

2nd 5km in 44:58. AHR = 107

Today's Distance = 10km

Recovery........

Program : 4 - 5km Recovery Jog.

5km easy jogging. AHR = 95 (64%). Legs stiff to begin with but improved over the distance. Cool (nowhere near 25 degrees forecast...more like 15) misty morning....if only it would stay like this right through Summer training!

Stormy Weather....Week 11 of 23.

Feeling back to 'normal' this morning, I was able to do yesterday's long run today.

Program : 20km. Start easy. Record AHR but don't worry about it.

Yesterday's top temperature was 35 degrees, today's... 15 degrees! No sun, some light drizzle & I felt fit enough to do the full distance I should have done yesterday : 22km.

Recent storms had washed away the top dirt & gravel on Diamond Fields Road and adjacent lanes, leaving rocks & stones of all shapes & sizes to manoeuvre around.... a couple of fallen trees didn't make it any easier! Trying to run on this surface was hard on the legs, especially knees which, eight hours later, are still aching! During the return section I could feel the stones through the soles of my shoes at every step. I stopped to drink from 2 taps & ate half a Power Bar at half way.

11km out in 1:35 with AHR 100, MHR 111.

11k back in 1:39 with AHR 104, MHR 115.

Total Distance = 22.2km. AHR = 102 (68%). Time = 3 hours 14 minutes = long time on feet = productive session!

Didn't Make It This Morning.....

Program : Long run ...22km

Started out early at 6:30a.m. to be back before the hot part of the morning. Not feeling 100% to start with & by 3km decidedly unwell. I walked back to the car, drove home, showered, back to bed & slept until almost mid-day. I'll be making another early attempt at 20km tomorrow, Monday!

Distance for today = 6km!

Distance for the week = 46.4km

Track....and Trouble with a capital "T"

ot at Chev Track this morning. "Upper Aerobic" Session.

Program : 1.5km warm-up
20 laps, lane 8. Time each 4 laps. AHR = 120 (80%)

On Motion Based the AHR at the finish showed the average higher than what it should have been. ...120; instead, the average was 125 (84%) & heart rate went up as far as 135 (90%) by the finish. I should have slowed down. Conclusion....a pointless & unproductive session....and I should know better!

2km warm-up in 20 minutes.
Time for each 4 laps = 11:51; 11:29; 11:50; 11:56; 11:34

AHR = 125 . Time 58:38

Total Distance for the day = 10.4km

A Day Off...

.....for Rest!

Out & back on Diamond Fields Road from one end to the other is not exactly a flat course!

Program : 12 - 14km 'lower aerobic'. AHR 108-112.

I did 14km in 114 minutes. AHR = 108 (73%).

7km out in 55:23. AHR =104.

7km return in 58:38. AHR =111

Since 'time on feet' is what counts, I shouldn't worry about taking so long to complete today's run. By contrast, any hills in Canberra shouldn't be a worry either!

Today's Distance = 14km

good run this morning! Cloudy, no sun, humid, felt OK.

Program : 7 - 10km 'lower aerobic'. AHR 107 - 110(74%)

10km in 86 minutes. AHR = 107 (72%)

1st 5km in 43:47. AHR = 105
2nd 5km in 43:05. AHR = 109

Negative split 42 seconds!!

Today's Distance = 10km

Here We Go!......Week 10 of 23

The first week of "real" marathon training!

Program : Rest or 4 to 6 km of very easy jogging.

I did 6km "recovery" jog.....

Time = 55 minutes. AHR =67%; MHR = 72%.

Distance Today = 6km. Felt OK but 4k probably would have been enough!

Long Runs Getting Longer.....

As of today, the "long run" each Sunday will be gradually getting longer & longer!

Program: 18 -20km AHR 114 (77%).

I used Range Road for the first time in a long while because I felt I needed to do some running on a sealed road, on which Canberra Marathon will be run....all being well!

No breakfast as usual, just a mug of coffee. I had 2 taps for drinking water - out & back, took a gel at half way with water & drank 500ml of Poweraid at the finish.

Accompanied both ways by hordes of flies, I'm sure the hills are getting steeper every time I run this course, so it was a dismally slow 10km back up Macquarie Pass (Tourist Road). 10km out was OK, but I didn't give much attention to heart rate today (i.e. getting it up to 114). It was sufficient, I felt, to just complete the course without too much stress, sweat & strain! It was hot at 25 degrees, very humid & no shade.

10km out in 1 hour 22 minutes. AHR 105. MHR 118.

5k laps : 41:02; 40:56

10km back in 1 hour 32 minutes (!!). AHR 108. MHR 122.

5k laps : 46:50; 45:15

Total Distance = 20km (AHR 107) in 2 hours 54 minutes...how slow is that, but it was the best I could manage until I get used to hills again as the Sunday runs get longer.

Thanks, Ewen, for reminding me to soak my aching legs in cold water!

Weekly Total = 56.5km

Chev Track.....

....by 10:30a.m. a delicious misty rain was falling in Bowral & continued for the entire session.

Program : Chev Track:

4km warm-up.

8 laps, lane 8, AHR 127 (85%).

Record times for each 2 laps.

I ran every which-way through the grounds of Chev for 4.4km warm-up.

Recorded times for each 2 laps = 5:31; 5:32; 5:32; 5:31.

1km walking warm -down.

AHR = 124; MHR = 131

Surprisingly, I quite enjoyed this session though it meant keeping up a steady effort at this heart rate.

Total Distance = 8.7km

Lower Aerobic Run....

Only better than nothing...this morning's run!

Program : 10 - 12km with AHR 110 - 115 (74% - 78%).

A very ordinary, lumbering, unlovely run...not to be expected after a rest day, but there it was! No explanation as to why I felt it so hard. I did the distance, kept the heart rate, but had to tough it out for the entire run. A fairly warm morning (25 degrees), humid & rain promised though not here yet. A session at the track tomorrow might be a convivial change!

1st 6km in 49:15 with AHR = 114
2nd 6km in 50:55 with AHR = 111

Distance = 12km AHR 113 (76%)

Rest & a Movie

Program : See a movie!

We saw ...."Atonement".

4.5 stars (out of 5) from me & 4 from Jim (who has just finished reading the book).

2008 - First Run!

Tuesday's training changed from road running to Chev x-country + track, but basically the same session just a change of course. Up till now, it's been 4km warm-up & 3km back at AHR 127 on Old South Road.

Program : 7km
4km x-country warm-up.
8 laps of Lane 8 with AHR 127 (85%). Time each 2 laps.

I won't try to work out how anyone -i.e. me - could mess up such a session but I did. Usually I have 'auto-lap' turned off & use the lap button at the appropriate times, but today I must have set the monitor for something else as well as lapping manually at the end of each 2 laps. The results on Motion Based might just as well be written in hieroglyphics for all I could make of them!

By using the Motion Based "Map Player" & watching the red dot race round & round, I was able to work out times for each 2 laps but I wouldn't swear to their accuracy. I also did one extra lap by mistake!!
Anyhow, here they are :

4km warm-up through the very quiet grounds.....good!
8 laps...time each 2 laps : 5:47; 5:59**; 5:47; 5:41
AHR 124; MHR 130.
Distance = 3.4km. Time = 23:14

**Slowed down here to listen to a reply text message from Ewen because I'd forgotten what heart rate to use!! This is a truly sad start to the New Year!
Counting the extra lap, warm-up & 8 laps, Total Distance for the day = 7.8km

2008!!!!

....to all who stopped by during 2007 to read and/or leave words of encouragement...especially when I've been so slack doing that very thing myself!

Thank you ! LL

Last Run for 2007!

SMS from Ewen to cut today's run from 10km to 8km...or shorter!

Program : 8km 'lower aerobic' run.... AHR 107.

This worked better than yesterday's run....thank goodness or I'd have been seriously worried! A few walk breaks included.

8km on Diamond Fields Road : 4k out with AHR of 97 (65%). 4k back AHR 105 (70%).

Later in the day Jim & I met Ewen (returning from Sydney to Canberra) in Mittagong for lunch at "Gilberts"....a very pleasant closure to 2007!

Distance for today = only 8km!

Sunday's 'Longish' Run.....

In spite of having started out at 7:45 this morning to avoid the heat - almost 2 hours earlier than is usual - I had the worst second half of a long run in a long time & finished feeling like I'd run two marathons...one after the other!

Program : 16km (that's all!) averaging heart rate 114 (77%).

I used the same course as last Sunday....shady, taps for water. Out for 8km was OK but coming back my hips & legs ached like you wouldn't believe....even I couldn't believe it! Once home, I fell in & out of the shower, crashed onto the bed & slept for two hours!


8km out in 1:03. AHR = 106.
1km splits = 7:40; 8:28; 8:01; 8:34; 7:31; 7:11; 8:01; 8:15
8km back in 1:06. AHR = 110.
Splits = 7:18; 8:41; 9:06; 7:44; 7:29; 8:15; 7:55; 9:42
Total of 16km in 2:09 (4 minutes slower than last Sunday)...AHR 108.

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Week's Total = 57km

Chev Track....

......much better than I expected!

Program : 1.5km warm-up.

20 laps (Lane 8) with AHR 120 (80%). Time each 4 laps.

Surprised to find this session wasn't as difficult as I was expecting it to be.... in fact, 2nd fastest time for this particular track session & average heart rate right where it should be. The section of grass that's kept cut on lane 8 is becoming more difficult to see & I wandered off course in the first lap. Luckily I had a pocket full of white tissues with me &, without stopping on the next lap, I dropped them at various danger points & didn't go astray again!

Each 4 laps = 12:07; 12:20; 12:26; 12:34; 12:39

AHR = 120. MHR = 125. Time = 1:02:08. Distance = 8.4km. Warm-up 1.6km, warm-down walk 1km.

Distance for today = 11km

'Lower Aerobic' Run....

......Program : 10 - 12km with heart rate averaging 112 (75%).

Tired legs after yesterday's 'upper aerobic' run even though this morning was cool & a very light rain to start with.

Ran a slow 12km with heart rate averaging only 106 (70%). Oh well! Some days are like that but it doesn't look good for track tomorrow!

Upper Aerobic 3k on Boxing Day.

Program : 7km.

1st 4km as warm-up.
2nd 3km 'upper aeropbic' AHR 127.

I used the same section of Old South Road along the Mittagong airstrip.
3km 'upper aerobic' in 21:00. AHR = 127.
MHR = 132.
Splits = 6:49; 6:56; 7:12. Avg. Pace = 6:58

A pleasantly warm mid-morning run...3km not getting any easier! 1km walk warm-down to the car.

Total Distance = 8km

Happy Christmas Day, 2007!

Week 8 of 23...to Canberra Marathon.

......definitely how this morning's run felt, only a ball & chain on both feet!

Program ; 9 - 10km with AHR 107 (72%).

10km with AHR 97 (65%)!!

Nothing in the legs at all this morning..tired & slow dragging those balls & chains! I walked the last 1km uphill to the car.

Definitely no running tomorrow...Christmas Day!

Sunday Run...

Program : 14 - 16km 'lower aerobic' run AHR 114.

A perfect morning for running : cool @ 20 degrees, a very slight breeze & a mixture of sun, cloud & shade from trees along Diamond Fields Road.

16km with AHR 112. Time 2:05

8km from car to the end of the road in 1:02.
8km back to the car in 1:03.

Week Total = 56km

Chev Track.......

It was 30 degrees on the track this morning so I found the last of this session very tough!

Program : 1.5km warm-up.

20 laps, lane 8, AHR 120.

Warm-down.

Warm-up 1.5km....OK!

20 laps of lane 8, timing each 4 laps: 12:02; 12:29; 12:51; 13:28; 13:56

AHR = 121; MHR = 125

Time = 1:04. Distance = 8.44km

1km walk warm-down.

The last 4 laps were a real struggle in the heat, especially while keeping heart rate from soaring upwards.

Total Distance = 11km

Another Lower Aerobic Run....

Program: 8 - 10km 'lower aerobic' AHR 112 (75%).

A very cool, misty morning......simply the best!

10km with AHR 105. MHR 119
1st 5km in 43:31; 2nd 5km in 39:55....That's OK!

"Upper Aerobic" 3km..or maybe 4?

Program : 7km.
First 4km warm-up.
Next 3km 'upper aerobic' AHR 127 (86%).

But what happened : I had run, at a guess, about 1km into the fast 3km & realized I hadn't turned the monitor on! No turning back, so I clicked it on & started the 3km from that point...which really makes a fast4km approx......& resulted in my having to do the last 1km up the hill I had planned to avoid.
Ewen politely called it "a senior's moment"...I called it something else & not politely!

Warm-up 4km (+1 extra fast!)

3km with AHR 124; MHR 133.
Time = 20:20 (37 seconds slower than last Tuesday)!
Splits = 6:48; 6:29; 7:08
Warm-down 1km
TOTAL = 9KM

Yesterday, Monday : 9 - 10km "lower aerobic" with AHR 107.
This went well...AHR 106 for 10km

Forget About this morning's Run.....

Look at what came in the mail :

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Some weeks back, CR 'Digger' said he was sending me a "Finisher's" towel for the Melbourne Marathon....there were none left when I finished!

In today's mail, with the towel, he also sent me a "Team Digger T-Shirt", a DVD of the Marathon and...WAIT FOR IT!

To crown it all, literally.......a new Cool Running cap on which he had asked Robert DeCastella to write a message & autograph it personally for me!! Added to that, my name & the Australian flag had been embroidered on the sides & back! I can't think that I will ever own a more cherished and precious piece of memorabilia.

The message says: "Go Norma - Luckylegs - May they never fail you!"

After his autograph, Deek has signed off with the time for his marathon PB 2:07:51.....what a nice touch that is!

And I have 'Digger' and 'Deek' to thank for the lot!

What more can I say...I'm speechless!

Sunday 'Long' Run.....Lower Aerobic.

Program : 10 -12km with AHR 114 (77%).

It was such a beautifully cool with misty rain morning, that an extra couple of kms felt right.

14km total. AHR 104 (problem here with Garmin low AHR? Will use Polar for HR tomorrow & Garmin for distance).

7km out in 59:14. AHR 103(?).

7km back in 58:29. AHR 108(?).

This Week's Total Distance = 54.5km.

I'm wondering if 4 fairly long stops (2 on the way out & the same coming back) to talk to drivers from the nearby properties who had pulled up to ask how I'm going, what have I been up to, what's next, etc. etc.... has anything to do with heart rate. I know I found it difficult to start up again after each chat. I don't mind though, they're such extremely nice people & I appreciate their interest ...& surprise!

On Track.....

Program : Chev Track.

1.5km warm-up.

20 laps with AHR 120 (81%)....time each 4 laps.

Warm-down as you feel.

It is 1 month since I last did this exact session - 20 laps of lane 8 (414m). The times then for each 4 laps were: 12:09; 12:38; 13:07; 13:47; 14:13

Today : 12:07; 12:00; 12:05; 12:14; 12:34 ...which leads me to believe that Hadd & Ewen are working for me too, not only for Ewen!

Distance (with warm-up & warm-down) = 11.5km.

AHR = 121

I felt pretty good when I compared these results!

'Lower Aerobic' Run.....

....a very light rain falling, but I didn't feel like running on muddy tracks or hills of any sort so off to the gym! Besides, I want to wear in new Asics 2120 (bought at Melbourne Marathon Expo) to wear for Canberra Marathon without getting them dirty...yet!

Program : 8 - 10km averaging heart rate 112 (75%).

10km on treadmill (no incline) set for 8.2kph kept heart rate around 112 (75%), 76 minutes.

76 minutes gave me time to listen to "Paint Your Wagon" almost twice through...providing some rollicking songs to run with. Also, to pass the time I took the opportunity of counting, a couple of times for one minute, how often my right foot landed....85 times mostly....I think I've read somewhere that's what's recommended, 85 - 90. Anyhow, it gave me something to think about!

The Best So Far....3km

....on the flattest section of road I could find for today's training.

Program : 7km. First 4km warm-up. 3km 'upper aerobic' averaging HR 127 (85%).

At 4km I was stopped by a lost driver & took about 5 minutes to redirect her towards Bowral instead of Sydney towards which she was unknowingly heading! I ran another 1km to get heart rate back to where it was, so 5km warm-up.

3km in 19:43 with AHR 127 (85%); MHR 131 (88%).

Splits 6:35; 6:31; 6:35

Warm-down 1km back to the car.

Total = 9km & best 3km so far for this every Tuesday session!

Week 5 of 23...to Canberra Marathon.

........what a difference a cool change & no sun makes!

Program : 8 - 10km with AHR of 107 (72%).


10km with AHR 107 (72%).


1st 5k of 10 in 40:53 AHR 105.
Splits = 7:40, 8:34, 8:12, 8:40, 7:73.


2nd 5k of 10 in 39:27 AHR 106 (71%).
Splits = 7:40, 7:25; 7:53; 7:33; 8:50.


Negative split 1.31 minutes!

Sunday 'Long' Run...

Today's run finished here ....as far as is allowed along Diamond Fields Road.

Program : 8 - 10km 'lower aerobic' with AHR 114.

I chose this course today because it was a hot morning & there's plenty of shade & a few taps to get water from.

Total of 13km with AHR of 105 (?)

6.8km out in 53 minutes; 6.8km back in 56 minutes.

Week Total = 34km

Back to 'normal' training this week!

Chev Track...

Still in recovery mode....

Program : 1.5km warm-up.

12 laps @ 120 (81%). Time each 4 laps.

1.5km warm-down.

1.5km warm-up in 12 minutes; 1.5km warm-down in 14 minutes.

12 laps in lane 8 (1.6km each lap) in 48:42 ...AHR = 118, MHR = 123.

Each 4 laps : 11:53 AHR = 114; 11:58 AHR = 119; 12:25 AHR = 120; 12:29 AHR = 120

Total Distance = 10km.

Very hot & humid & happy to finish with 12 laps instead of the usual 20! Storm gathering & broke with much thunder & lightning around 2:30p.m.

8km Recovery Week.....

Program : 6 - 8km 'lower aerobic' with AHR 112 (75%).

4km out in 34:13 with AHR of 113 (76%).

4km back 34:13 with AHR of 108 (73%).

Total distance = 8km, AHR 110 (74%). Hot & humid. Storm clouds gathering.

Week 5 of 23....to Canberra Marathon.

Program : Monday.....Rest. Done!

Today: If feeling OK, 20 minutes easy lower aerobic running on grass.

I was feeling OK, so I did 21 minutes easy lower aerobic jogging on grass in Ironmines Oval where it was awfully hot & humid.

Distance = 2.5km. AHR = 108 (73%).

Central Coast Half Marathon

The plan was to finish somewhere between 2:30 & 2:45. I finished in 2:36.....OK time, when running distances at the moment are 10 - 12km & high humidity on the day.

I drove to Sydney on Saturday afternoon, stayed the night with friends & was picked up by Superflake at 4:40 Sunday morning for the drive to The Entrance.

In any field of runners I'm bound to be at the very tail end, but in such a small field I was most definitely at the very tail end! The 'sweeper' (I didn't know there was one for this race) thought he was running with the last runner, until someone got a message to him that there was someone else behind him! And so, I had Steve, the sweeper, run with me for the last 4kms until we came to Eagle & Gnome waiting to join in with about 2km to go. At about 50m to the finish line, a number of Cool Runners had gathered & gave me the cheer I needed to 'kick up my heels' & finish.

A very scenic course following the water, shady in most parts, mostly flat & an event I hope to be back for next year. Volunteers were wonderful & were still there at every water station until I finished....doesn't always happen this way! I thank them sincerely for their time & care.

The only hiccup on the drive back to Sydney was having to ask Superflake to pull over from the middle of a freeway because I was car sick & about to throw up all over the interior of his lovely car! Rather than have this happen, he found a spot to stop & after a couple of breaths of 'fresh' air, we were on our way again without further mishap! I'd forgotten my cap & might have had a 'touch of the sun' after the run.

I stayed an extra night in Sydney rather than drive back to Mittagong feeling tired & a bit"off". Home today, Monday.

Half Marathon Time = 2 hours 36 minutes with AHR of 127 (85%).
1hr:17 to the turn around; 1hr:19 return.

Week Total = 60km