Week 22 of 23...

Program : 4-5km 'easy' run. Strides & Drills.

Diamond Fields Road has been graded so I went back there for today's short run.

I did an extra km, making 6km altogether.

Along the way I ran a few strides & took to the hills with a vengeance!

....Just one more week!

This time 2 weeks ...!

I can but hope to be alive, well & relaxing!!


Program : 15km.
9km 'easy' warm-up.
6km 'sitting on' HR 121 (82%).

I ran on two different sections of the East Bowral cycle paths. They seem to wander on endlessly & a quiet place to run, but hard on the legs. Cool & very windy morning & I felt the last 6km to be quite a challenge running into the wind & legs aching from the concrete surface. A very pretty course just the same : trees, lakes etc.

9km warm-up in 1:09:48
Pace = 7:59

6km in 42:27
Pace = 7:00
AHR = 118 (80%); MHR = 125 (84%).

Today's Distance = 15km
This Week's Distance = 51km.

Bowral Cycle Paths...

Program : 11km
5km 'easy' warm-up.
6km 'sitting on' HR 121 (81%).


Warm-up 5km cycle path that leads to the Bowral swimming pool (2.5km each way.)
Time = 40 minutes. AHR = 107 (72%)


6km East Bowral cycle path :
Time = 41 minutes
AHR = 119 (80%).
Laps = 7:00; 6:29; 7:04; 6:36; 7:18; 6:41

20:13 out; 20:35 back.



Surprisingly, this 11km felt much easier than yesterday's 5km! Work that one out!

The morning was very cool with heavy black clouds hanging around waiting for the afternoon storm to descend, which it did. I'm enjoying these cycle path runs winding their way through such lovely quiet scenery. Today's run felt smooth & relaxed.

A Very Easy Day......

An 'easy' 5km around the soccer field.

Two Easy Days....

....following the Sri Chinmoy 7km, Centennial Park, Sydney.....>

Program : Tuesday, 5km easy.

Today, Wednesday : 8km easy

1st 4km in 31:14. AHR = 70%

2nd 4km in 30:15. AHR = 76%

Time = 61 minutes. Neg. split 59 secs.!!

An enjoyable 8k this morning : cool with a westerly wind starting up. I ran on Diamond Fields Road where, thankfully, grading has commenced.

Distance for Tuesday & Wednesday = 13km

Special Event.....

Sri Chinmoy 7km Cross Country, Centennial Park, Sydney.

We left Mittagong around 5:00a.m. in fine weather & thought Sydney would be the same....wrong! It pelted down as we came into the city at 6:30a.m. after a quick run on the nearly empty freeway.

The park was dark & miserably wet so staying in the car was the only alternative until registration opened at 7:00a.m. Having done that, I buttoned up my jacket & set off on a 3.5km warm-up/slosh-up around the Grand Drive.

After the 14k runners had completed one loop, we 7km runners were off into the mud & puddles. The rain had stopped just before the start of the first wave but the 100% humidity almost undid me! However, I did get a very nice 1st place age-category trophy at the finish for my trouble! Time 48:49.

All up, it was a good run ... my first cross country race & I was pleased to have made the effort of answering the alarm at 4:00a.m! The course was clearly marked with red arrows upright in the ground so that not even I could get lost (though some others did!). Mostly flat on grass & muddy tracks, one short sharp incline. I wore #3 Frees which I was pleased with as they made it possible to step lightly through the quagmire & around the water traps!

Breakfast after : fruit & hot pancakes with maple syrup! Yum!!

Well done to Sri Chinmoy who always give us a great race & special thanks to the volunteers whom I watched, from the comfort of the car in the dark, as they set up the bits & pieces for the races in the worst of all possible weathers.

Out For Lunch!

5km XC at Chev.

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

Another drizzly day saw me off to Chev to run easily on their XC course. Good practice before Monday in Centennial Park where I've been told not to fall over! Enjoyed the run very much.

5km + 5 strides cross the soccer fields.

Time = 37 minutes.

AHR = 105 (70%)

Distance today = 5km

11 degrees...feels like 8!

Drizzle & cold at Chev track this morning....good running weather & I ran my fastest times for the 6 laps!

Program : 1.5km warm-up. Drills, Strides, Short rest.

6 Laps, 'sitting on' HR 123 (83%). Time each 2 laps....840m approx.

Warm-down as you feel.

Warm-up 1.5km....ok.

Each 2 laps = 5:19; 5:20; 5:23

For the warm-down I ran 1.5km on Chev's cross country course.

I was pleased with this morning's training & it's always a boost to see times getting faster...be it ever so little!

Distance today = 5.5km

A Very Easy Day......

At Renwick soccer field : Some drills & strides & then 4km 'easy'.

That's it! 4km.

Program : 2km warm-up.
6km 'sitting on' HR 123 (83%).

Over to the cycle path again, but what a change in the weather! This morning was cool, foggy & misty rain.

2km warm-up in 17 minutes.
6km...AHR = 121 (82%); MHR = 130 (87%).
Time = 40 minutes
1km warm-down.

Total for today = 9km

This was OK; Some effort required to run with this HR for 6km. Up till now, this has been a Chev track session for 2.5km. I felt the concrete was more difficult to run on than the grass at Chev track.....my knees are saying so! This section of the pathway had a few inclines. The run was slower than 10km pace, but I kept a low HR with which, as Ewen said, Mr Hadd would be pleased!

Coming Attraction. ... Bowral Cycle Path

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Program : 10km 'easy'

For the first time I ran on the cycle path through East Bowral & it was flat with just the occasional incline but nothing I'd call a hill. And what a pleasant surprise this course was! Not a soul or a cycle out there; plenty of shade, sufficient incline to relieve boredom & get the heart rate up & stunning countryside all round.

After finishing the 10km, which headed out towards Kangaloon, I noticed that the cycle path continued on the opposite side of Old South Road towards Bowral. I decided to explore & discovered it was an equally beautiful, but flatter course & finished at the Bowral swimming pool...what a pity it closes this weekend! Next Summer it would be good to start from the pool, run out for whatever distance & return for a swim! This section is 5.5km.

'Easy' Run 10km. 5km splits = 40:31; 38:24. Negative split 2 minutes, in spite of taking a wrong turn & doubling back!


Walk 5.5km
Today's total = 15.5km

Week 20 of 23 to Canberra Marathon

Program for today : Rest.

Tomorrow, I'll be looking for some flat pathways that wind around the ponds in
East Bowral. I'll be using these pathways for 10km & shorter runs over the next few weeks.

I did some reconnaissance today and, if it fits the bill, it'll be easier & less time consuming than driving down Macquarie Pass.

Long Rocky Run...

I think this is the last of the long runs before Canberra Marathon.....4 weeks from today!

Program : 24km (3 or 4 more if feeling good).

I decided on 3 x 9km loops, knowing/hoping I'd be feeling good! The dirt road, however, is in such need of repair that I walked a lot for fear of tripping (again!) on rocks, tree roots etc. For all other runs between now & the marathon, except for Chev track, I'll drive along Range Road to Glenquarry, then down the Macquarie Pass where there are flat stretches of sealed road. This will add quite a bit of extra time to each day's session but very little traffic, plenty of shade, flat stretches of road &.... better to be safe than sorry! After today's rocky road run, my knees are 'killing' me!

1st 9km loop in 1:19 (hrs. mins.!) AHR = 59%; MHR = 77%.

2nd 9km loop in 1:18 " " AHR = 55%; MHR = 79%.

3rd 9km loop in 1:19 " " AHR = 66%; MHR = 85%.

Distance today = 27km.

Distance this week = 47km.

Chev Track....

This was so much better than yesterday's 'orrible run!

Program : 1.5km warm-up. Drills, strides, etc.

6laps, lane 8, sitting on HR 123 (83%). Time each 2laps.

All ovals, including the one where the track is, were being set up for a cross country race when I arrived at 9:30a.m. No one minded that I ran on the track so I set to work to finish before the kiddies came charging down. It was already hot at 27 degrees; the grass was cut low & lane 8 was clearly visible; wore #3 Frees.

Warm-up 1.5km - included some drills & strides.

Times for each 2 laps = 5:35; 5:29; 5:35.

AHR = 120 (81%); MHR = 125 (84%).

I left without a warm-down as XC about to start.

Lap times today were the fastest to date, which Ewen says is "really, really good" & I think he's right! "Really, really good" is so much better than just 'really good'.

Like a very old & heavy elephant was how I plodded out & back this morning! I didn't run yesterday thanks to a stomach bug that kept me in bed for most of the day. I was more than a little surprised to find that I still felt so sluggish for today's run which really turned into a jog/walk affair. I started far too late & it was already very hot by 10:30a.m.

Program: 10 km easy (don't worry about neg. split etc...)

Not much use if I had worried! Some of the bug must have still been hiding somewhere as I went from a run to a jog to a walk to a very slow elephant walk!

10km in 86 minutes (!). AHR = 74%; MHR =80%.

I must get to the track before the heat tomorrow or else leave it till late evening. I hope there's something left in the tank!

Long Run....

No wonder the cows just stood or lay down and stared! Who was the crazy lady who ran past 18 times today?

Program : Long Run 27km (up to 3 or 5 more if feeling OK).

I decided on 3 x 9km loop out from & back to the car & then see how I felt. I felt OK & did another loop making 4 x 9km loop & each of the 18 times I passed these cows they hadn't moved. Easy to see who had more of the grey matter!

36km

AHR = 96 (65%); MHR = 121 (82%).

Time = 5 hours.

An early start, but 5 hours later it was quite hot at 25 degrees. I walked all the steep hills & some of the flat. Felt OK for all except the last 9km loop....I was fading fast! At each return to the car I had a gel, sports drink & water. The last 9km I ran solely on the sugar from jelly beans!

Today's Total = 36.4km

Week's Total = 66.8km

The neighbours I wrote about had everything set out on a table in the stable : cold drinks in the fridge, my very own mug & even had left the radio on! The last time I called in the owners & horse had gone to a dressage competition & I had to strongly resist the temptation to stay & lie down in horses's bed of straw!

Chev Track...

Program : 1.5km warm-up.
Drills, strides, short rest.

8 Laps (lane 8 = 420m), 'sitting on' heart rate 123. Time each 2 laps.

The grass had been recently cut & once again Lane 8 was easy to follow. It was hot, humid & looking like a storm approaching so I got to work quickly!

1.5km warm-up in 12 minutes.
Drills etc...about 20 minutes.
Time for each 2 laps of lane 8 = 5:41; 5:56; 6:02; 6:04.
AHR = 121 (82%); MHR = 125 (84%).
1.5km warm=-down.

This is never an easy session & isn't meant to be, but I felt good & could have run more laps had I been told to!

Distance = 6.3km

An Easy Day......

Program : 4km + 5 strides.

I used Ironmines Oval today. The 4km included strides & drills while running easily on grass without tripping over! Hot 27 degrees.

Today's Distance = 4km

The Walking Wounded....

At 6kms today I triped on some rocks & fell...again & hard! I can stand the sight of blood, except when it's my own so I sat dazed for about 5 minutes in the middle of Diamond Fields Road wondering how on earth to stop my knee bleeding & if I could get myself up & going again. I tied a few tissues to my knee with a piece of long strong grass & managed to haul myself up off the ground, cursing in the vilest possible way!

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Not just my knee, but also grazed the palm of my right hand and, to make a good job of it, the right side of my face as well!

Program : Medium/Long Run 12 - 14km. If feeling good, a negative split.

7km out in 58:25
AHR = 62%; MHR = 78%.

7km back in 55:27.
AHR = 72%; MHR = 82%.

Distance for today = 14km... & Yes! A negative split of 2:58.

Almost finished when I was spotted by the owner of a property on Diamond Fields Road.... difficult to miss the bloodied knee & grazed face! Unknown to me, they've been leaving what they call "Norma's Mug" & drink at their front gates, but I hadn't seen them there. Now, they're leaving bandages, antiseptic solution etc in one of their stables, also 'my mug' & drinks in the stable fridge which usually only has carrots in it for the horses! Goodness me! There are some kind-hearted people in this part of the world!

A slow run when I thought all was going well : 'The mountain brought forth a mouse'!

Ewen has asked me to check if the label isn't : "Norma's a mug"!!

A Bit of This & That.....

Program : 4 - 6km easy running.

I used the soccer field again to run on grass. After 2kms I decided to incorporate into the run some strides of different lengths, sprints, fast walking, jogging, several drills that can be done while still running, running fast diagonally across the field & along the road parallel to the field. This way the time passed quickly & made the session more interesting. Some stretches after.

Distance = 6km
AHR = 102 (69%); MHR = 126 (85%).

Week 18 of 23 to Canberra Marathon...

......getting scary, getting closer & closer!

REST DAY :

We spent today in Sydney. Met friends at Circular Quay & caught the ferry to Garden Island. Fabulous place to spend such a brilliant day - what a view in all directions around the harbour - looked through the Museum (some pics of 'old relics' below), walked around the grounds & then had lunch overlooking the harbour before getting the ferry back. It might be a well kept secret place .....just a couple of other visitors, a few sailors & us!

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End of an Easy Week....

.....and back to 'serious' training in the week ahead!

Program for today : Medium/Long Run. 14km.

First 4km easy, last 10km at a 'good effort'.

And a 'good effort' it took to avoid stumbling on the rocks, tree roots, stones, etc on Diamond Fields Road.

1st 4km warm-up in 34 minutes. AHR = 106 (72%).

10km at a 'good effort', given the roughness of the trail & a few mighty hills, a 'very good effort' in 73 minutes.

AHR = 116 (78%). MHR = 125 (84%).

Perfect weather conditions to compensate for the awful road conditions : cool, overcast, misty rain towards the finish of the session. I really enjoyed the 10km and, even though my time points to the contrary, I felt like I was running strong & fast the entire time. Downhill, I thought I would run out of sight but decided to save that for Canberra Marathon!

Warm-down 1km making Total Distance = 15km

Distance for an easy week = 36.6km

First Day of Autumn...

A Rest Day.....

Chev Track....

.......Best 6 laps so far! Only problem : I should have done 8!

Program : 1.5km warm-up. Drills. Strides. Short Rest.

8 laps lane 8, sitting on AHR 123, timing each 2 laps.

Warm-down.

After having sent today's results to Ewen & boasting about how well I ran today, I checked the program only to see I should have run 8 laps....not 6! Now I'm having a major meltdown! In any case, today's 6 laps were 1 minute 20 seconds faster, at the same heart rate, than last Friday's, so in one way, I think it was a good mistake because I was able to make a comparision with last week's track session....& that's my excuse!

6 Laps of lane 8 in 16 minutes 58 seconds.

2 lap splits = 5:36; 5:39; 5:42

AHR = 121 (82%); MHR = 126 (85%).

Distance = 2.56km.

After the warm-up etc..I could see that most of the lanes had almost disappeared into the uncut grass. I gathered an armfull of pine cones from around the grounds & placed them in lane 8 wherever there was a danger of going 'off track'. This worked well &, big surprise, I didn't go astray at all.

Distance today = 5.6km

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