Medium Aerobic Long Run...

...from railway bridge, Aylmerton

....the road back.....

14km @ AHR 79%. Negative split this - easy first half, harder second half.

7km out from Mittagong to Aylmerton...time 59 minutes.

AHR = 71%; MHR = 73%.

7km return...time 54 minutes....negative split = 5 minutes!

AHR = 71%; MHR = 83%.

To hurry things along for the 7km back because I was getting tired - Aylmerton was all uphill - I decided to alternate fast strides with slow jogging from each of the white posts (pic above) along the side of the road! At a guess, they are placed roughly every 100m or so, some longer, some shorter & that's how I got the negative split for sure!

This session finishes Week I, which has the highest mileage (of a 3 week plan) that I repeat over & over!

Distance for the week = 62km

Recovery Run....

Light rain! But what the heck...just get out there & do what you have to do.....I said to myself as I lay in my warm bed at 9:00 a.m.!!!

6km Recovery Run/Jog. AHR 75%....lower aerobic.

A few light warm-up drills before starting & then 3km out along Old South Road & 3km back into a misty headwind. AHR = 71%; MHR = 78%.

Indulgence.....

I've been far too indulgent by posting only when there's been good news, so now I'm going to resume daily blogging...for the time being!

This week, so far :

Monday: 12km @ AHR 75%..Lower Aerobic.

Tuesday: 6km@ 75%..Lower Aerobic Recovery.

Wednesday: CHEV TRACK...2km warm-up, stretches, drills, strides & then

16 x 100m strides (with slow 100m j0g recoveries between each.

Thursday: 6km @ AHR 75%..Lower Aerobic.

Friday: 12km @ AHR 82%..Upper Aerobic.

Today, Friday, it's raining heavily. I went to the gym & used the treadmill for the above session & I found it so hard I tought I might die there & then! And on my 79th birthday too! Every so often I had to hop onto the sides to catch my breath. 12km upper aerobic run on a treadmill is enough to kill off the the toughest! However, I live to tell the tale & celebrate my 79th birthday....I can't believe it!

ACTVAC Half Marathon

I drove to Canberra on Saturday, stayed overnight at the "Waldorf Apartments" (NOT as in the 'Waldorf'' New York!), but a very convenient 10 minute walk to the start in Commonwealth Park. On Sunday morning, for the first time, at 8:00a.m. I ran the ACTVAC Half Marathon, 2008. This time I didn't have to smash my way out of the apartment like Arnie, although I was considering a dramatic exit like that to get off to a good start!

The course followed the cycle path around Lake Burley Griffin. To my surprise, in some sections it was far more hilly than I'd expected : long steep hills, short steep hills & long inclines that (dare I say it?) younger runners around me were walking. I didn't walk at all because I'd made up my mind that if I train on hills, as I do, I wouldn't walk them in the race. That way, I got ahead of a few stragglers. As far as difficulty goes, I found it a harder course than Bankstown, The Hidden Half, which I've run for several years but which I didn't run on the previous Sunday...I thought it better to try to do well at one half marathon rather than do two not so well!

The day couldn't have been better : no wind or snow. Calm & plenty of sunshine ...a perfect Spring day on which to run such a beautiful course through the forests that encircle the lake. Volunteers were everywhere. Water sachets great! A big thank you to all volunteers especially the ones who manned the 4 road crossings along the course & made sure no one was in danger of being run down by cars. Those red flags worked better than any traffic lights could have done!

OK...the run! How did I go? I ran "goof" ....as Ewen & I say it! Not as fast as the recent very flat Gold Coast Half Marathon (2 hours 27 minutes) & I didn't expect to. This one....2 hours 36 minutes. Exactly the same time as Bankstown Half last year! Yesterday's time gave me 1st place in W75 age category. Yes, I did have some competition! Second place getter's time was 2 hours 52 minute. The previous W75 ACTVAC Record for the Half Marathon set in 2003 stood at 170:47 but, as of yesterday the Record now stands at 156:47!

Very special thank you to Ewen for continuing to program my training & to keep encouraging me to do better. Not that he has any choice...I've told him, on 'goof' legal advice, that there is no expiry date to our contract!

Blackmore's Half, September 21.
Melbourne Half, October 12.

Two Weeks Later.........

.....on the trails for the first run since Gold Coast half marathon.

This morning's 12km felt quite good in spite of a filthy wind & fear of falling branches and trees. I've decided against running the C2S this year. Instead I'll spend more time preparing for some half marathons that lie ahead : Bankstown the Hidden Half (I think); Blackmores & Melbourne halves (definitely) & perhaps a few shorter runs...we'll see!

Thank you for all kind comments about my 'speedy' time at the Gold Coast & concern for my silly infected foot! The hilarious debacle with locking myself in the apartment prior to the start makes me believe that the little guy at the right is trying to tell me something!

Gold Coast Half Marathon, 2008.

The first of the disasters began just after my arrival on Thursday when I attempted to open the lock on my luggage..... but what good is a coded lock if the code won't unlock? And so began my career as a safe cracker! With a serrated knife from the kitchen I sawed & I sawed & I huffed & I puffed till I broke the lock down! First problem solved!

Then followed two days of walking on the beach, meeting with other Cool Runners for coffee, dinners etc.. & watching excellent & rather violent DVDs at night with Ewen : "The Secret Window", "No Country for Old Men", "Rendition" & "American Gangster", while eating pizzas with good red wines!

Sunday, all ready dressed & about to leave for the race at 5:30a.m. (allowing 45 minutes to walk to the start) a second disaster! Hurricane "Norma" struck by way of a huge blast of wind through the bedroom & slammed & jammed the door shut...lock, stock & barrel! I was locked in the front section of the apartment with no phone & no tools, except for a biro!

After pushing & whacking the handle with no good results, I was fast coming to the conclusion that I wouldn't make it to the start, let alone the finish unless I screamed from the balcony or jumped five floors hoping to land feet first in the swimming pool, or tied sheets together & lowered myself, James Bond style, down the side...but two sheets just wasn't going to do it.

However, after one more mighty thump on the handle, the whole thing, - handle, springs, washers & all - flew off. But, horror of horrors, the lock was still sitting in place, pretty & smug! My only tool was the biro with which I started poking through the hole in the door where the handle had once been. The minutes were clicking away & so were my luckylegs - it was now 5:45a.m. - the biro was shattering into a thousand fragments & still no luck...the lock wouldn't budge.

By this stage I was beginning to think this might be my last resting place! What a ludicrous way to pass on! After a hasty prayer to Saint Bic, the patron saint of biros, I thrust & I parried with the last piece of biro & the lock miraculously slid back! Relief like I've never felt before! Out the door, into the elevator (which for some reason didn't get stuck), & ran pell-mell for thirty minutes to the start, climbing over a side railing so as to get "up front" & not be at the back of the thousands of other runners already lined up & waiting.

Somewhere within the first 5km I felt a blister forming on the ball of my left foot. I ignored it, pushed it aside - as I did some runners even slower than I towards the finish! - & ran as fast as my lucky legs would go, even passing others, almost 'running out of sight'! I was trying so hard during the last 5km & badly wanting to stop or slowdown, but I pushed all thought of that aside too, desperately wanting to go under 2.5 hours......and I did!

Back at the apartment I was dismayed to see a huge blood blister covering the entire forefoot. I wasn't all that concerned, though it certainly was painful, but not enough to prevent me turning up for the "after party" which was fantastic meeting so many new & "old" Cool Runners.

I arrived home in Mittagong two days later by which time the foot had become infected & I was feeling far from well. Wednesday night I was shipped off to hospital & treated for five days for septicaemia & a 'touch' of pneumonia.

All the above, apart from the blister bit, may explain why I ran my fastest half marathon in the past three years, going under 2.5 hours & finishing in 2:27:02.

Sri Chinmoy Mirrambeena 16km

It took less than an hour to drive from Mittagong to Mirrambeena Reserve; registered & ran 2km & a few strides as a warm-up & then the 'fun' began!

The run was planned as a fairly 'easy' run in preparation for the GC half rather than at all out race effort. First 8km loop...... 55:30 minutes. Very cool conditions, excellent for running & a super beautiful course. 52:59 for the second 8km loop.

As did many others today, I missed a turn off from the main pathway, cutting the course short by about 1km. However, there were 4 other CRs up ahead of me who had also missed the same turn so we decided to double back to include the missed section & that gave us 16km on our Garmins thereby running the correct distance. Not one of us considered finishing until all Garmins clicked on 16km!

Apart from that drama, it was a great run & I enjoyed it immensely.

Time : 1:48:33

Against the Wind....

.....I was almost in tears today!

At Chev track a cold & furious wind blew across, up, down & around the entire field, and so it was with might & main, tooth & nail & like a bull at a gate I managed 12 laps (5km) 'upper aerobic' with heart rate at 130 (84%).


BAH!

The Very Last Rose of Summer....

....rose (Mr Lincoln), is the last & biggest rose I've ever picked from the garden. It was the size of a dinner plate & suvived for 2 weeks in a vase before it gave up the ghost!

As for running....

Entry forms now in for:-

Sri Chinmoy 16km, June 22; Gold Coast Half Marathon, July 6; Blackmore's Half, September 21; Melbourne Half Marathon, October 12.

Yet to enter for:-

City-to-Surf; 4 or 5 events in the Sri Chinmoy Races, Sydney.

.....and I have a new computer! Black, grey & chrome computer & keyboard; 19" flat screen & it can do everything but tapdance!! Love it!

S.M.H. Half Marathon

I had a great run on Sunday, not fast of course, but I enjoyed every single minute of it, especially getting to hurtle down Hunter Street soon after the start and, for the first time I had no struggle with running up the hills...just kept on hopping along in what unexpectedly turned out to be a brilliant morning for running.

This would be the only race I can remember in a long while where I felt totally relaxed & strong & confident that I was going to run a good race and enjoy it at the same time....and so I did & not at all like an 'ancient'!

I simply loved the whole event & felt full of energy & enthusiasm & really ready to draw on anything & everything (& everybody if necessary!) to finish knowing I had run my best.

In fact, I felt so good during the first 10km that, when I found I was running a faster pace than planned, I slowed down for fear of a nightmare in the second loop. Looking back now, I think I could have kept up the pace & finished faster than I did....who knows? I'll just have to wait & see 'how the wind blows' at the Gold Coast. It's a hard call to make knowing whether to run faster when you feel you can or hold back for later in the race. I think I'll 'let it all out' at the GC!

Gun Time 2:33:25; Net Time 2:32:28. About 30 seconds better than last year's SMH Half & 5 minutes faster than the Central Coast Half in December.

A final certainty.....I must have had a goof coach somewhere in my lifetime!

I'm Leaving......

for Sydney now......but not on a jet plane!

Things Change!

....and just as well that they do. After last Friday's miserable effort, I went to Chev track today ready to shoot or die!

As it turned out I didn't have to do either because I reckon I did a really, really good session!

After 1.5km warm-up & a couple of drills:

6 x 150m ....fast, but with good form in case Ewen's spies were lurking nearby! Recovery walk back to the start after each one.

Then the "piece de resistance"** that I so messed up last Friday: 4 - 5km 'upper aerobic' & this time I worked the old heart rate up to where it should be i.e. 132 (86%). I stopped at 4km because I didn't want to run a bad 5th kilometre! Next session I'll make it 5k just to see what my 5km time is.

1km laps were 6:10; 6:13; 6:19; 6:07 giving an average pace of 6:10 & that's pretty good for an "ancient"!!

**I don't know how to put the French accents on!

Disaster on Track.....

.....nothing would have helped today!

Meaningful? Yes, but I don't know what!

Unexpected? You bet!

Exciting? Not!

A suggestion from Ewen found me on the track at Chevalier all ready to run 6 to 7km 'upper aerobic' with heart rate 80-85% & after that 5 to 8 X 120m sprints. You'd think I'd know by now, but anyhow I'd asked for tips for the last 2 weeks before SMH Half Marathon, Sunday week.

Try as I might, I couldn't get a heart rate reading anywhere near that high, averaging only 62%! I stopped in disgust at 5.5km & moved on to the sprints. Thankfully, this was a better session though I hope there were no "spies" nearby checking my 'technique'!

Worse was yet to come!

After downloading this rubbish to Motion Based, the Garmin "died" & no wonder! Not a single expression on its face, not even a farewell smile! However, one more e-mail & I was re-directed to a thread on the CR message board where the answer lay....press Mode & Lap simultaneously and behold, the 305 started to breathe again & is now well enough to be taken off life-support altogether!

Who would have thought it!

Unexpected & Exciting.....

...from the top of Range Road, just before an unexpected & almighty storm broke, looking towards Sydney in the far distance.

Exciting, because I can't remember feeling so good when running as I have this week & on today's 2 hour run, finishing just as the rain fell.

Also Exciting because I have flights & accommodation booked for the Gold Coast Half Marathon!

The Colours of Autumn.

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......taken on cross country course at Chev. before track session.

Meaningful, unexpected (not really), and exciting!

Anzac Day, 25th April, 2008

During & Post-Canberra Marathon.....

When anything meaningful, unexpected or exciting happens, I'll post it here.

Today I resumed running after a full week's rest & felt terrific....better than I would have been feeling when this photo was taken by J.White (ACT)!

That's meaningful, unexpected & exciting!!

Canberra Marathon, 2008.

....I'm very pleased to be able to say I did NOT look like this at any stage of Sunday's marathon....or so I hope, because I have decided that this is to be my last marathon.

Very briefly then....

I was pleased with the run, the weather, the cheer squad (bless 'em all!), other runners and even pleased with my time - 5:34:06....not my fastest but not my slowest either. In fact, my time was just 5 minutes slower than the last time I ran Canberra marathon 2 years ago, so I count that as mild deterioration only! I know I would not have been anywhere near as comfortable as I was (in the early stages), nor would I have run even close to a time from 2 years back, had it not been for the day-to-day coaching over many months from Ewen. Thank you, Master W!

As he did 2 years ago when I ran the 50km, Ewen kept popping up at various stages along the cycle path, making sure I didn't go off into the bush - or the lake - & pushed me towards the end to overtake a few runners up ahead..... a rare thrill for me these days, but I DID IT!

I will post here, for the future, only after I've taken part in a run. Day-to-day running will be simple & unadorned...and probably just plain boring to read!

Thank you so very much for your encouraging comments in the lead-up towards Canberra marathon....23 weeks in all. I appreciated them more than you would know.

So, for now...... "Good Night & Good Luck"!

"Yesterday"

Seems like only yesterday that training for Canberra Marathon 2008 began! In fact though, it's 23 weeks that has come to an end today : the weekly e-mails from Ewen with training prgrams; the daily e-mails reporting back; the return e-mails telling me if I'd "stuffed up" or 'did goof'; text messages & phone calls galore.....all coming to an end today.

But what a great time (for me anyhow!) it's been. All the work taken out of wondering how to train - and conversely, all the work that it involved for Ewen writing programs to suit someone of more 'mature' years! Not an easy task I imagine & I didn't realize just how little I knew about how to run & train appropriately!

So.....on Sunday the race is run & then c'en est fait!

Rest....

No running for me today...I gave my dogs a long run through the paddocks instead..

Getting Closer & Closer All the Time!

Back to Bowral cycle paths for today's session.

Program : 7km

4k easy warm-up + 3km @ 7:25 pace. Optional few extra kms afterwards as warm-down.

Don't look at Garmin at all during 3km!

I stuffed up, of course! Afraid to find out later I'd run slower than 7:25 pace, I ran all the faster!

4km warm-up in 30:56. Pace = 7:50

3km in 21:31. Pace 7:08....that's the 'stuff up'! Laps 7:10; 7:06; 7:12. AHR = 112 (75%).

2km warm-down included some strides & a few drills.

I should have done strides before starting. I felt more 'awake' & energetic after doing them than I did during the entire earlier session!

Today's distance = 9km

Getting Closer and Closer....!!!!.

Program : 4km 'easy' running. Some drills & strides.

Ran 4km & walked 1km back to the car. Forgot all about the drills & strides!

Feeling fine! : no niggles, legs good, allergy gone, well rested & refreshed by reading (& dozing!) & walking the doggies in the afternoons.

Distance today = 5km.

Getting Closer....Canberra Marathon!

Program : 4km 'easy'. Last 1km run at 7:25 pace.

And that's all I did, running on the grass in Ironmines Oval. Cool, cloudy & looking like storms on the way.

4k 'easy' in 32 minutes
Last km in 7:25 exactly!

Distance for today = 4km

The Last Long Run...for now!

Program : 10km. First 7km 'easy'. Last 3km @ 7:25 pace.

....the start on the East Bowral cycle path. I chose it to avoid steep hills & to settle for a few long inclines instead. A nice morning, 21 degrees, slight southerly wind.

First 7k OK. Turn around at 5km & with 3km to go I stopped timing, clicked new lap to get a separate reading on Motion Based for this section and.....forgot to start timing!! Bugger!!!!!! That really does deserve 6 exclamation marks, Ewen. And so I ended up with only 1.77km showing on the Garmin instead of 3k.

1.77km (of 3k) in 13: 14. Avg. Pace = 7:29. AHR = 113 (76%).

Distance today = 10km

Distance for the week = 28km

This time next week...it'll be all over!

Chev Track....

Arriving at Chev track mid morning, all the ovals & grounds, including "my" track were being set up for tomorrow's NSW Schools Cross Country Championships! What to do?

Not to worry! One of the friendly grounds people told me I could lower two sections of the tapes which stretched across all lanes & out to the boundary of the oval. This was a big help as I didn't fancy my chances of going over or under them safely! And hurdles were not on the program anyhow!

Program : 1.5km warm-up. Usual drills & strides.

6 laps, Lane 8 (420m), sitting on HR 123. Time each 2 laps.

I've had what I thought might be a head cold for the past couple of days but now I think it's change of season allergy with sneezing etc. Tablets from the chemist help but I think I'll use it & the tablets as my excuse for being slow today. And that would have to be on the very day I've been asked to compare today's times, heart rate, etc. with the same sessions done during the past few weeks. Eeek!

6 laps in 17:09.

AHR = 129....but I don't believe that, because there were spikes all over the place on Motion Based for the first half.

MHR = 170...if that's the case, I'm dead without knowing it.

Laps = 5:32; 5:49; 5:47

Compared with the previous 2 sessions of this type, I ran 1:04 slower today.

Glorious morning & all day here : blue skies, not a single cloud & warm following a freezing early morning.....so the radio man said. I wouldn't be out to know about it!

Back to the Cycle Paths...

Program : 8km on Bowral cycle paths.

3km warm-up easy pace.

5km at marathon mid-race pace...7:25 . Take heart rate.

I did the 3km warm-up on a section of East Bowral cycle paths feeling sluggish & slow. Picked up the pace when I saw the huge grass cutting maching bearing down on my car which I'd parked on the grass beside the path!

5km @ 7:25 pace...I used the cycle path into Bowral...less concrete, more shade.

Time = 37:08 minutes.

Pace = 7:25 exactly!

AHR = 116 (78%); MHR =123 (83%).

Laps = 7:22; 7:27; 7:28; 7:25; 7:24.

A hot day, 27 degrees while running & a strong easterly wind blowing. Not the best conditions, but good training for the running I'll have to do in the hot part of the day in Canberra. This was the reason I started late at 10:30a.m....to catch the heat but could have done without the wind!

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