Sunday's Long Run...

....the last of the really long ones before Canberra Marathon.

Program : 32 - 34km

An early start at 7:00am was ideal - heavy mist all over. I'd decided to try for 36km at an easy pace. All went well until the last 6km when "the wheels fell off"! I hadn't expected this because I had kept to a slow even pace all the way. Adding to my concern at this late stage, was the stream of cars speeding on back road instead of using the main road where there would be patrol cars. The speed limit on Old South Road is 80kph, but no one bothers about that! I often had to quickly sidestep onto the dirt & virtually creep around blind corners to avoid an accident. Didn't do anything for relaxation when I was feeling at my worst!

I ran along Old South Road, past the airstrip where Plu made those recent videos when in Mittagong recently. Generally flat but some long inclines in both directions.

3 x 12km loop....6k out & 6 back to the car.
50:47; 51:31.
48:17; 49:58.
50:01; 56:04.....lost the wheels here!

AHR - 72%; MHR = 82%

Distance 36km.
For the week : 62km.

Striding Out.....

Today's Program: Warm-up; few drills.
6 x 100m strides with 100m jog recoveries.
Warm-down.

I went to the soccer field as usual. Nice, cool morning & soft grass to run on.

Warm-up : 1.5km followed by some drills.
I did 12 x 100m strides - feeling good - with 100m jog recoveries between each.
1km warm-down.

After such an enormous effort, I sat on the grass & consumed a small container of peaches in juice! YUM..........but without the cream!

Whatever Happens, Just Let It Happen...

.....is what I thought before starting this morning's 5km after yesterday's horrible run &, as it happened, I ran my 2nd best 5km for the month of March!

Program : 5km

I began at 8:00a.m - early for me - heavy cloud cover, no sun but stormy weather on the way, just taking it easy & relaxed, forgetting about yesterday. As Ewen reminded me last night :

"Just remember there are good runs and bad runs. No big deal when in full training. The next run will probably be good. As long as you don't get a trend of 3 or 4 bad runs in a row."

Now, isn't that one of the best pieces of advice & he was right! I'd call today's run good because I felt that way - nice & relaxed - not because I set any record shattering time!

My 5k times this month have been (slow, I know!) : 39:20; 34:47; 39;33; 42:00 and today 36:33!

Since I wasn't trying hard at all, I was pleased when I saw the time.

A better day to the rescue!!

I Should Have Watched Plu's Video...

Much good I got from doing 12km today over the course Plu shows on Diamond Fields Road! I might just as well have watched Plu run it on his video!

Program : 12km

I was tired from the start, let alone the finish! I walked hills that I never walk . I was so disgusted with how I was running/feeling on the return 6km that I turned the Garmin 305 off....I didn't want to know about it! The morning was hot & humid too.

Also, I don't seem to be able to wear the heart rate monitor strap comfortably anymore. I have several unsightly & sore welts on my chest from where the battery section is located in the centre of the strap. I've tried Bodyglide, Sport Shield to no avail, so I'm leaving the monitor strap off for the time being anyhow. I might have to pad the centre with something.

Result : I did 12km, but recorded only the first 6km. Time = 50:55

Not a good day!

A Repair Job Needed.....

...for the car, but I felt more in need of one after this morning's easy run!

At 8:00a.m. I drove the car to the service station & walked 2km home, had breakfast & set off for an 'easy' 6km which wasn't easy at all. The morning by this time was hot & humid &, by starting from home, I hit a hill long before I was ready for it! I zigzagged my way up instead of trying to go straight ahead...funny sight if anyone had been around to see it! To catch my breath, I stopped a couple of times & watched the cows grazing....very soothing & I could have lain down & happily fallen asleep in the grass beside them!

Program : 6km

Done!

http://www.youtube.com/watch?v=iZOweaoin9A&feature=channel_page

http://www.youtube.com/watch?v=QZiz9_R7MPU


I've no idea if the above links work, but I hope they do because Plu put two runs on U-Tube that he did last week in Mittagong. I think they're brilliant! No chance of bumping into each other though....he was out at sunrise; I most definitely never am!

Program: Longish Run 18m.

I ran the same road that Plu mentions : Old South Road, passing Diamond Fields Road turnoff & Mittagong airstrip in 3 x 6km loops at an easy pace.

Results : 1st 6km in 51:05.
2nd 6km in 49:50.
3rd 6km in 48:12.
...Like I said : an easy pace! 2 hours 24 minutes approx.

Distance for this week = 57.7km

Easy...

Like Thursday's 5km run which I forgot to write up, today's run was a nice easy one!

Program : 5km

A few hills along Diamond Fields Road, but I took it easy in view of a long run tomorrow.

Results: 5km in 39:54
Pace = 7:52
AHR = 79%
Laps = 7:31; 8:16; 8:09; 7:21; 8:10

Distance today 5km

Marathon Pace.....

Program : 40 minutes @ marathon pace+

I'm having to read the data straight from the Garmin because Motion Based, for whatever reasons, won't upload the information from this morning's run. I'll check them out later.

Late 11:00a.m. start warm-up walking downhill for 1km to where I wanted to start/finish.

Results:

Time 40 minutes.

Distance = 5.74km

Average Pace = 7:02; Maximum Pace = 5:42

AHR = 84%. MHR = 96%....? seems a bit high, but I was running some long inclines!

1km Laps = 7:07; 6:55; 6:51; 7:08; 6:59; 5:17 (741m)

Warm-down 1km uphill to the car!

I was pleased with this run. It wasn't easy running at all, but I had no problems maintaining the pace for 40 minutes, which isn't to say I could have run a marathon at the same pace!

Distance Today (not incl. walking) = 5.74km

Mid-Week Long Run...

Program: 18km (negative split?)

Diamond Fields Road again, but to get 9km out I had to climb through a fence at 6km onto a fire trail that wound mostly uphill & whose surface was dangerously strewn with rocks of all sizes & shapes....and that was the tough part of today's run!

Results: 9km out in 75 minutes. AHR = 68%; MHR = 78%.

9km back in 73 minutes. AHR = 76%; MHR = 90%.

Negative Split : 2 minutes!!

I was really tired today & found the return run tough going, especially the 6km of rocky road. A nap late afternoon seems to have fixed everything!

Distance today = 18km

I Was Surprised....

....surprised that I felt so good for this morning's run! I had a rest day yesterday, but after Sunday's looooong 36km, I was expecting to struggle today. Instead, I felt stronger than I have in quite a while after a long Sunday run. Beautiful morning too, although morning was almost gone by the time I started at 11:30a.m. Pleasant surprise!

Program : 6km

Results : 3km out from the car in 24:29.
3km back in 23:02.
1 minute 27 seconds negative split!

I just knew I was going to make that negative split, racing downhill as I did!

Distance today = 6km

The Longest Run.......

Yesterday, Sunday, I ran my longest run in training for the Canberra Marathon.

Program : 32km

Since I took a rest day on Saturday & didn't do the 3km as per program, I decided to tack it on to the Sunday run, which according to my deliberate miscalculations made 36km! My plan was jog/walk : 5/1 which I did from start to finish. I ran 3 x 12km loops out & back to where I'd parked the car & carried 4 gels & 1 large bottle of water in a carrier around my waist.

All went well for 30km & then I just died a little more with each step for the last 6km, with the last kilometre barely a shuffle/walk uphill to the car....not a pretty sight, but at least the next long run of 30-34km in 2 weeks' time might seem a little more familiar!

I feel recovered today, except for a little stiffness in the quads & wanting to lie in bed this morning for longer than usual!

Distance = 36km
Time on feet = 5 hours+

A Few Strides....

Program: 3km warm-up.
Few light drills
6 x 100m strides...good form, not flat out!
2km warm-down.

I changed things around a bit because it was raining lightly & looking like more to come. I did this session on the grass in Renwick Soccer Field.

1.5km warm-up...light drizzle of rain.
A few drills.
7 x 100m strides....threw in an extra one for fun!
1km warm-down.......raining more heavily.

Short & sweet...just how I like it! MHR = 82%.

Distance today = 3km

A Slow 5km

I didn't feel like running at all today, but after doing the shopping, I decided to get out & do what I had to do :

Program: 5km.

I started from home, ran badly & slowly & walked the last 1km uphill .

5km in 42 minutes.

Mid Week Longish Run

Program: 12km...negative split if feeling good!

I was feeling good & got that damned elusive negative split!

Results: 6km out on Diamond Fields Road in 50:19.
6km back....................................... in 49:07.

Lots of hills on the course, but a nice cool morning with dark clouds hanging over the ranges. I felt relaxed & running easily - though slowly - for this 12km. I could have kept on running further.....but I didn't! I don't want to be tired for Sunday's 32km.

For Some Unknown Reason.....

....the satellite turned off for more than a kilometre during this morning's long run so that, instead of turning back at 5km for the first lap of 10km, I kept going until the distance showed 5k but was, in fact, 6.5k! I only found this out after downloading to Motion Based at home. In this way the long run became 19.4km instead of...

Program : 18km

Results : 19.4 in 2 hours 39 minutes.
5km Laps= 40:31; 41:44; 39:38; & 23:56

The plan had been an easy (2x5k) + (2x4k), but not everything always goes according to plan, especially when running! I had brekkie of 2 slices of toast with honey & banana on top before starting at 7:00a.m. I took 2 Roctane GU gels with me...which fortunately stayed digested, & 2 small Fuel bottles of water.

Perfect overcast, cool morning, looking like rain...but it didn't & hasn't but wish it had! I ran the same course as yesterday, only further. I felt pretty good for the entire run, except for the last few kilometres when I was finding it hard to relax & finish still feeling OK. I was pleased not to have had to run longer today!

Next Sunday 32km!

A Happy 5km Run

Program :5km

I decided before leaving at around 11:00a.m, that I was going to make this 5km the fastest I'd tried for in all the Saturday 5kms I've done so far in training for Canberra marathon.

And I did! By almost 4 minutes...actually 3:52!

Out & back 2.5km each way past the air trip where there were lots of light aircraft getting ready for a day's flying...just like me!

The last kilometre & a bit was all uphill, but I forged ahead with great gusto, knees up, arms pumping, & huffed & puffed my way all back to the start!

Results : 5km in 34:47......3:52 faster.

Avg pace = 6:54
AHR = 87%; MHR = 89%.
Laps = 6:26: 6:33; 6:35; 7:08; 7:51

HURRAH!

According to McMillan......

...or rather, his calculator, I should be able to finish the Canberra Marathon in 5.5 hours if I keep to a pace of 7:50mpk.

Program : 30 minutes at 'marathon pace'.

So that's how I started, (15 mins. out & the same back to the car) after walking for 1km down hill to start so as I didn't have to run 1km up hill to finish! Shortly after, a car pulled up...lost driver looking for the M5 to Sydney. Stupidly I stopped the Garmin when it was already set at 'Auto Pause'. I thought I pushed the start button again, but apparently not so. On I ran for what seemed like a very long 15 minutes - look at the time - it was standing still!

Guessing it to be over 15 minutes, I turned back & ran for 15 minutes in the opposite direction. This showed I'd run 18 minutes for the first part instead of 15 minutes....pretty good guess, I thought!

Results: 18 minutes @ avg pace 7:33.
15 minutes @ avg pace 7:47.

This was slow, I know! But I reckon better to stay with a pace I hope to hold for 5.5 hours -hopefully less - rather than start out faster & finish painfully slow.

A Much Better Longish Run.....

Program : 18km

This run took in Diamond Fields Road & included Buckman's Lane to make 9km from the car & then return the same way.

New experiment for digestive problems : have brekkie of 2 slices of toast & then nothing until running for about 1 to 1.5 hours. At that stage 1 GU & repeat every 15-20 minutes. I'd been thinking of this but before I could try it out, the very same thought was suggested by Ewen last night!

I think it's the way to go for me : not taking any additional calories etc until I feel the need for a 'pick me up'. It went well this morning (even though the gels still unsettle my tummy!); so well that, in spite of the many hills & the horrible wind, I managed a 1 minute negative split...and I haven't seen one of those in quite a while!

Results : 9k out in 1 hour 17 minutes. AHR = 70%; MHR = 81%.
9k back in 1 hour 16 minutes. AHR = 74%; MHR = 84%

On Sunday's long run I'll be trying the 'Roctane GU' which came in today's mail & hope to have better digestive results with that than I'm having with the ordinary GU!

Distance today = 18km.

A Better Day.....

After a good rest day yesterday, this morning's 5km was OK. Cool, breezy day - definitely the signs of Autumn showing at last.

Program : 5km

Results : 5km in 39:20
AHR = 82%; MHR = 86%.
Laps = 7:19; 8:25; 8:15; 7:23; 8:00

I chose Diamond Fields Road (hilly dirt road) today as a change from running on bitumen which I've been doing a lot of lately to see how the new shoes felt. There were no problems with the new Mizuno even during Sunday's 30km....one of the few niceties of that particular run!

Distance today = 5km

Trying Something Different..

Different, as in taking some food to have on a long Sunday run instead of gels.....only moderately successful.


At 6:a.m I started carrying in my CR tritop pockets : 2 small packets of savory biscuits; 2 sandwiches; 1 banana; small pkt of chips & 2 gels for emergency purposes. I was also carrying 4 Fuel bottels for water & sports drink. It was all too much weight to carry especially the 4 bottles in the Fuel Belt.


I ate something every 30 minutes after the first hour : firstly the banana, then 1 pkt biscuits (25g); 1 sandwich & another sandwich a half hour later. I couldn't handle eating on the run comfortably...just not used to it & I think I ate too much...1 sandwich would have been sufficient, so at 27km my stomach suddenly decided to rid itself of all that I'd eaten!

This is the first year I've had such problems on a long run. I always handled gels & sports drink throughout training & the marathon. This year, they don't 'agree' with me!

I'm hearing some news on the Rogane GU Gels so I might find where I can get them online & give them a try. They do seem rather expensive .... but if they work, money well spent I suppose.

Program : 30km

Results : I did loops of 2(2 x 6km) + (2 x 3km)
Time = 4 hours 24 minutes!
5km laps = 43:18; 44:27; 43:53; 41:00; 45:49; 45:4
AHR = 70%; MHR = 81%

Another long run accomplished with great difficulty!

Thursday, Friday & Saturday...

Thursday : 5km in 38 minutes

Friday : 3km warm-up
4 x 30 seconds steep hill; 3km walk back.

Today : nil running....rest up for tomorrow's 30km!

Here They Are.......

...my new runners, 'Mizuno Wave Alchemy 8'! Cool colours!

I liked Robert Song's comment that 'the first run in a new pair of shoes is one of life's finest pleasures'....and so it is!

Today's Proram : 12km...try for a negative split if feeling good.

For a change I was feeling really good this morning! Here's my negative split, I thought. On Old South Road at 9:15a.m - early for me these days - & a nice comfortable pace out for 6km.

6km in 46:20

I felt like a cold drink at the turn around, but hadn't carried anything with me & the morning was heating up just when I had to put a spurt on & get back in under 46:20. About 1km into this section, I could see a girl runner coming in the opposite direction & in this part of the world that's like seeing an alien from outer space!

She stopped & asked, "Do you know where I am?" Well, I did of course, but I had no idea of where she wanted to be! Turned out she was completely lost, trying to get back to Bowral but heading in the opposite direction towards Sydney! She decided to jog along with me & turned out she is an au pair from Germany working for a family in Bowral.

The poor girl was so exhausted she dropped off & decided to walk. That would be the first time anyone has had to drop off from my pace! Imagine anyone not being able to keep up with me....gave me quite a thrill!

When I got back to the car, I drove back hoping to find her & give her a lift into Bowral. She wasn't anywhere on the road in either direction, so I think she probably hitched a ride back in. It's very rare that I meet someone in a worse state than myself!

6km back in 46:27!!!!!!

Missing the negative split by 7 seconds! Damn!!

The new shoes handled the 12km well so I'm very pleased with my new purchase.

Yesterday, not fully recovered from Sunday's horrible run, I caught an early train to Sydney & then to Edgecliff to the "Sydney Running Centre" to buy new running shoes. Best decision! Julian, the owner I think, first had me walk around the shop without shoes, finding that, as I thought, I'm a normal pronator needing a new stability shoe.....no major problems!

I must have tried on 3 or 4 different brands & models, walked around the store & then told to go for a run around Edgecliff shopping centre in each pair! The final decision was easy but surprised me beause, in the past, I've always gone for the Asics 20/21 series but as soon as I tried on the Mizuno Wave Alchemy 8, light & a snug fit.....that was it!

I wore them today & all good.

Program : 5km ...as you feel.

I still felt tired today but the shoes were very comfortable.

5km in 37:46...with a few hills on the way out & back.

Long Run

Saturday : 5km.

Sunday : 18km............jog/walk...never felt worse. I think the gels made me sick & I'm going back to bed for the whole aftrnoon! What else to use for fuel??

Week Total = 46.6km

Some easy Days Are hard!

I only had to do :

Program : 3km warm-up

6 x 100m strides...walk back to start

1km warm-down.

....but I was still tired at the end of the session where I ran the strides along one side of the soccer field. I went home, showered & during the afternoon had a good lie down!

4.6km

A Change of Course...

I decided to run along Diamond Fields Road today for the first time in a few weeks. Now that the rain has settled the dust, it's easier on the legs & also traffic free.

Program: 5km

....and that's what I did 5km.....feeling tired, but it's done!

Using the treadmill...

Monday....Rest!

Tuesday : 4km....raining so I used the treadmill at the gym, new ones; very hi-tech!

Wednesday: 10km... if feeling good try for negative split.

Rain...gym treadmill for 10km .

I don't know what it is about these new treadmills, but my back was killing me after about 5km today. The surface/material/suspension or whatever it is was just too hard on my legs & back. I didn't get the negative split & had to walk the last kilometre.

Rain or shine, out doors tomorrow!

Long Run 27km

It was raining & barely light as I parked the car in its usual spot for the start of my runs. I wore my very light & very bright yellow "Ground Effect" wind jacket to start at 6:00a.m. I only had 27km to cover today but that takes me just about all morning!

Program : 27km (which I'd decided to do as run/walk...5/2 out & back from the car (4 x 5km) + (2 x 3.5km).

Results : 5km splits = 40:18; 44:36; 41:26; 45:07
7km = 1 hour

I wore my Fuel Belt as usual carrying 2 bottles : one for water, the other for Poweraid to drink along the way or at the 5km turn around point. I didn't need the water but drank the Poweraid.

Back at the car at the end of each 10km I had a bite of Powerbar, a gel, more water & took with me another of the 4 Fuel Belt bottles which I fill & leave in the fridge overnight. No use leaving anything to chance just before leaving in the mornings ...everything I need is set out on a coffee table Saturday night, just as I do before any event. That way I don't have to think too hard before setting out...I even leave myself a note to get the things from the fridge!

I felt this morning's run was tough, even with the walk breaks. After the first 10km, my legs didn't seem to have much energy at all & were aching from fatigue after 20km...not even half the distance of the marathon, now only 9 weeks away! Oh well, there's still some longer runs in the program Ewen has given me, so I put my trust in that that all will be well on the day.

My running time this morning was 3 hours 51 minutes! What makes that a little depressing is realizing that most marathon runners are finished by that time on the day & I've struggled to run 27km in training! I suppose I must admit to the age factor, but I don't like doing so!


Still...I must try not to be thin-skinned & fretful about it.....just get on with it!

Week's Total = 56km

Updating....

Thursday : 5km...as you feel.
Another cool day..ran it as I felt, i.e. slowly & not well!

Friday : 3km warm-up
4 x 30 seconds up steep hill....walk down.
1km warm-down.

Felt better today....in time for Sunday's long run! Hill repeats OK.

Medium Long Run

Program : 12km....if feeling good, try for a negative split.

I thought I was feeling good before I started & tried for a negative split....but didn't get one!

Another cool & later start at 9:00 a.m.. Nice breeze & all, but I had an upset stomach for the entire run...don't know why; just one of those things I suppose; cramps & some nausea slowed me to taking walk breaks. Felt bad!

6km out in 52:08.
6km back in 55:05.

An alarmingly slow 12km!

Crazy Days!

A cool 19 degrees with light, misty rain! Crazy, but ever so welcome after the recent heat wave.

Program : 4km...as you feel.

Apart from stiff knees, I felt good! But then, who wouldn't in this morning's cool weather, which meant I didn't have to get up early or run in the dark & fall over again. I don't know what I was thinking about on Sunday not to have had at least a torch...live & learn!

Today's results: 2km out in 14:48
Laps = 7:41; 7:09.

2km back in 16:00
7:23; 8:35 (up hill).

Distance = 4km
Time = 30 : 48

Who's Scared of the Dark? I Am!

It was pitch black when I started out at 4:30 a.m. this morning & I'd never given a thought to the fact that there are no street lights on Old South Road! I didn't even think to to have a torch...too late to turn back from where I'd parked the car, so I set off on my long run.



Program : 20km .....(but I'd decided to go for 30km!)



I couldn't see anything of where I was treading & I unexpectedly found myself feeling afraid of the complete dark, silence & deserted street. I'd never been out this early before ...ever....& I was plain scared someone or something would jump out at me. I hadn't been expecting to feel like this.



I had jogged about 100m when a car with lights on full beam came tearing round the bend behind me on the other side of the road. I got such a fright, I lost my balance & tripped on the edge of the road & fell knees first into the gravel! I couldn't see how badly they were grazed but a tissue showed a lot of blood.....even in the dark!



Stupidly I tried turning on the backlight of the Garmin, but instead, as I found out when dawn broke through, I'd turned the monitor off altogether, so I have no record of the first 10km. I also realized later that I'd missed the 5km mark on the way out & ran a couple of hundred metres extra!



Apart from being frightened in the dark & deserted street, it was a wonderful time to be running....cool & breezy & the rest of the 10km laps went well...5k out & 5 back to the car each time. I carried 2 bottles of sports drink & had a gel each time I got back to the car at 10km.



I did the first 10km as jog/walk..5/2; the second 10km as jog/walk ..5/1 and the third 10km jog/walk...6/1. By this time I was well & truly starting to feel the heat of the day & glad to finish still feeling good after 30km.

Even though I now have two sore, stiff & swoolen knees, it was a real confidence booster to run 30km this morning & feel good afterwards.



Total Distance = 30km

Total time running = 4 hours 25 minutes.

Making Up the difference...

Program : 5km ...as you feel.

I ran short by 4kms yesterday, so I added it on to this morning's run. Started at 6:40a.m....almost getting used to these "early' hours!

Results : 9km...no heart rate monitor.

Old South Road (mostly cloud covered), cool & shady.

4.5km out in 35:38
Laps = 8:20; 7:31; 7:48; 7:43; 3:50

4.5km return (mostly uphill) in 37:16.
Laps = 7:31; 7:51; 8:00; 8:40; 5:12

Distance = 9km

Vacancy of Mind...

That's all I can put it down to that I cut this morning's mid week longer run from 14km to 10.7km! And now I'll have to make up the difference tomorrow.....damn! I was sure the Garmin said 7km when I turned around - must have been 5; eyesight may be failing along with everything else!

Program : 14km (as you feel. If good try for a negative split).

I started with a creepy slow first km on Old South Road at 8:15 a.m & then tried to pick up the pace a little more than I do on the short runs.

Results : 10.7km

5.2 km out in 39:29

Laps = 10:34; 7:48; 7:32; 7:20; 7:14

Avg. Pace 7:35

5.57k back in 44:53

Avg. Pace = 7:52

Laps = 7:17; 7:27; 7;20; 7:50; 9:42 (walked the hill!); 4:17 for 0.52k

Long Run

Sunday, February 1st :

I'd decided that, if I could summon up the energy & get myself up early enough I'd go for a 27km long run.

I set the alarm for 5:00 a.m., got up without thinking about it, had a piece of toast & jam - usually I don't eat before a run - & was out on a very hilly Range Road, ready to start at 5:55a.m! A first ever, but the only way I'm going to get long runs in while it remains so hot, is to get out before dawn!

My plan was the same as the previous Sunday's long run : jog/walk...5/2 from start to finish. I carried a small flask of poweraid to have at 5km & after each 10km I was able to be back at the car for more fluids & a bite of banana. It worked out nicely 4 x 5km + 7km = 27km . 5km splits are :

44:32; 42:36; 42:09; 43:52. The final 7km a painfully slower & hot 1 hour!

Total time = 4 hours approx. !
Distance = 27km
I slept most of the afternoon!

Too Many Hot Days...

So I haven't been updating the blog, but here goes for the past few days.

Friday, 39th Jan. :

3km warm-up

Hills .....(a steper one than previously used!)
3x 30 seconds run uphil.
Walk down recoveries
1km warm-down.

4km

Out before the early morning mist had lifted! I started at 6:30 a.m. knowing we were in for another 30+ degrees.

Program : 5km

I ran this 5km as I felt, which was half asleep! AHR = 62%; MHR = 79%

A Horribly Hot Run!

I keep leaving it too late to run at all well in this hot weather.

Program : 10km. If feeling good try for a negative split.

Not a chance in the world of a negative split this morning. I felt so exhausted on the return 5km, I walked most of the last kilometer.

Results: 5km out in 44:48; 5k return in 47:36!!

Easy Does It....

Program : 4km run 'as you feel'.

A cool day makes a big difference..

Results : About 7 or 8 minutes of drills followed by 4km at AHR 67%.

Australia Day!

A happy Australia Day, 2009!

Today is a rest day after yesterday's long run of 24km. I was out on Range Road at 6:30 a.m. fearing more of the recent heat, but as it turned out, it was cool, breezy & completely overcast.....perfect for a long run!

I ran 2(2 x 6km) out from & back to the car, carried some Poweraid to have at 6km & then a gel at 12km. I also broke this run down into a jog/walk of 5/2 & finished feeling quite fresh & ready for more! I'll keep this ratio of jog/walk going until I reach somewhere around 30k over the next couple of Sundays.

Long Run Distance = 24km

Mid-Week Medium Long Run ....

Up & on the road by 7:30 this morning to avoid running in the heat again. So good at that time, I'd almost forgotten! It was cool, nice breeze & lovely perfumes coming from different eucalypts.

Program : 12km @ AHR 75%.

Results : An easy 6km out in 50 minutes. AHR = 70%; MHR = 80%.

6km return in 52 minutes. AHR = 70%; MHR = 80%

I felt really good for this run. I must get up earlier more often!

Hot Hills!

Program : 3km warm-up.
2 x 60 seconds up hill....jog down.
3 x 40 seconds up hill...jog down.
3km warm-down.

I did the above session but hated just about every minute of it....it was so hot! I'm starting to think I just can't train in this weather. I'm 'good for nothing' for the rest of the day....except for watching tennis!

Results : MHR, according to Garmin, for each of the above hill repeats : 99%; 99%; 82%; 81% ; 76%.

The Long Run....

The run that became longer than expected. I set off at 7:30a.m.on Range Road.

Program : 19km @ 75% of MHR.

I planned loops out & back to the car where I left the usual supply of water & sports drink. By some weird mistake I did 6km out instead of 5 but didn't realize this until I got home & looked at the run on Montion Based. So that was 12km which, at the time, I thought to be 10km!

I then set out on a loop of 2 x 5km. Well, the last 5km was something awful! Try as I might, I could only get a jog/walk (6/3) going. I felt like I'd run a marathon & probably looked like it too as I wobbled along the road. I was so incredibly tired after 22km, I couldn't wait to get home, shower, have some breakfast .....& sleep, which I did for nearly 2 hours! I don't feel very much refreshed even tonight & that after just 22km!

A rest day tomorrow.........

Weather OK, but Everything Else Messed up!

PROGRAM : Chev Track.

2km warm-up, stretches, drills, strides
12 laps 'sitting on' 86% of MHR.
Time each 2 laps.

Ewen had sent me an alternative program to use if the day turned out to be as hot as recent ones. It didn't, so I was able to do the above session - with one exception - when I arrived at Chev track I found I'd left the heart rate monitor & Mr G-armin at home! Both of them!!

I petty well know by now what 86% of MHR feels & sounds like (an old cow!), so I decided to go by that.

2k warm-up on the usual course through the grounds.
Stretches, drills etc. on the track.

Distance = 6km
Then 12 laps, unable to time each 2, but felt like 86%...i.e. hard work! Changed directions occasionally. Finished with some stretches on the grass in the shade.

I Hate Heat!

Program : 10km lower aerobic 75%.

I hated being out this morning! At 7:30 a.m. it was a real scorcher & I struggled to finish & get home & out of the heat. I haven't heard the temperature yet, but has to be top 30's. I can't imagine doing a track session tomorrow - and surviving - if the weather stays as it has been all week.

Results : 10km
5km out in 46:30. AHR = 67%; MHR=76%.
5km return in 49:17. AHR = 67%; MHR = 77%

An Early Start

33 degrees forecast & I'm sure it passed that easily....tomorrow even hotter, so I must get out earlier than I did this morning at 8:30 a.m.

Program : 6km 'lower aerobic' run @ 75% of MHR.

I ran on Diamond Fields Road where there was shade, but even there it was hot.

Results: 6km.

3k in 26:33; AHR = 67%; MHR = 76%.
3k in 25:51; AHR = 74%; MHR = 79%.

A Change of Direction....

......Changing the direction every so often is what kept me going round & round the track at Chev for 7km today. It was also very hot at 27 degrees - later to get to 29 degrees - and this is a cool climate? I decided to use the track at Chev for its flatness instead of the road.

Program : 7km @ 85% ...Upper Aerobic Run.

After a few warm-up drills......

Results were : 7km in 51:11
AHR = 82%; MHR = 86%.
Laps 7:07; 7:04; 7:08; 7:13; 7:24; 7:37; 7:42.

I find it very difficult 'sitting on' a certain heart rate for that length of time - sometimes having to slow down the pace, other times hurrying it up. Anyhow I managed close enough at 82% of MHR.

Out early tomorrow - 33 degrees forecast!

First of the Long Runs...

...... It was the turn for the Skirtsports "Gym Girl Classic" to strut its stuff in this morning's run. It's the one I bought & wore in the Melbourne Half Marathon last year. I really like this one..soft & light.

Program : 16km Lower Aerobic @ AHR 75%.

I was out on Range Road by 6:30 a.m. - most unusual for me! It was superb at that time - very cool, completely overcast & no sun until almost the end of the run.

I did the run in 2 x 5km out & back to the car & then 2 x 3km out & back, to make 16km while having access to water in the car at each return.

Results were : 1st 5km in 39:46. AHR = 76%; MHR = 81%.

2nd 5km in 38:50. AHR = 79%; MHR = 84%.

1st 3km in 24:48. AHR = 75%; MHR = 80%.

2nd 3km in 22:26. AHR = 81%; MHR = 88%

The cooler, earlier start sure makes a difference! I've planned to start every Sunday long run no later than Canberra Marathon starting time. I felt really good for the whole run & was pleased to see some negative splits on this hilly course!

Forgot....

I forgot that today's run was supposed to be an 'upper aerobic' one! Instead I ran at the usual' lower aerobic' pace...which I prefer anyhow!

Program: 12km 'upper aerobic' @ AHR 80%.

Results : 12km @ 73% AHR & MHR of 84%.
50 minutes out & 52 back.

It was a cool morning with misty rain for part of the run, so why I was so slow is a mystery even to me, especially when I "feel like" I'm running fast. Such a pain getting older & older/slower & slower all the time!

What a Difference.....

....a drop of more than 14 degrees makes!. I found yesterday's heat just too darned hot to go out in, so I missed the 16 x 100m track session. Today, no trouble in getting out.

Program : Recovery 6km run @ 75% AHR.


With nothing to recover from, plus the cool morning, this was a very easy 6km run.


Today I committted myself, in spite of swearing that I wouldn't ever again, to doing this year's Canberra Marathon! "What the hell," I thought. "At 79 years of age, there can't be that many more I'll be here to do, so no time to put things on the back-burner!" At the same time, it will keep me motivated & 'in shape' for my assault on the 50km in 2010! Accommodation booked & entry form on its way for 2009 Canberra Marathon.


Arrangements are also in place for : SMH Half Marathon; Gold Coast Half; Blackmores Half & Melbourne Half Marathon.


Now.....which skirts will I wear?

It's Getting Hotter ........

Today 32 degrees &, even though I made a huge effort to be out by 8:30a.m., it was already very hot.

Program : 6km @ AHR 75%.


Results : 6km....bit of a struggle! Walked on some of the hills to keep heart rate down.

AHR =76%; MHR =79%.

Lower Aerobic Run

A very hot run (31 degrees) even though there was plenty of shade on Diamond Fields Road.

Program : 12km lower aerobic AHR 75%.

Resuts: 12km.

6 km out AHR = 70%; MHR = 80%

6km return AHR = 75%; MHR = 79%.

A Temperamental Tempo Run...

Program : 2km warm-up. Stop....Rest...Psych yourself up.

4km 'hard' (tempo Run) - running fast as for a 'good tme' - a little below racing effort - about HR 134.

I think I put too much effort into psyching myself up and when I think of having a 'good time' it means having a few drinks with friends! Instead, this was a 'rotten time'.....struggling & wheezing my way round Chev track trying to run fast enough to get my heart rate up to 134 (90%). Again, I started late at 11:30a.m & it was already 26 degrees, feeling like 36! I'm getting too old for this sort of caper!

Results : 2km warm-up.

4km tempo Run.
Time = 28:13
Avg. Pace = 6:58.
AHR = 85%; MHR = 90%.


1km laps = 6:53; 6:59; 7:05; 6:58

Track Work in Progress....

Program : 2km warm-up.

Stretches, strides, light drills.

16 x 100m strides with heart rate not exceeding 88%. 100m jog recoveries between each.

The morning was perfect - warm with a cool breeze blowing. I decided to go across to Chevalier College & use their track. The grass in the 400m lane is kept cut short so I did the 100m repeats in barefeet. The warm-up etc in #3 Frees. So....

Results : 2km cross country through Chev grounds for warm-up

Some stretching, light drills.

16 x 100m strides (jog recoveries back to the start).

MHR 85%.

I was very pleased with this session! I felt good for the entire 16 repeats and especially pleased that I managed to do all 16, after being 'all out for 8' last Friday! Progress just might be starting up again!

The Bloomer Girl!

<..... another little number to begin 2009 with! The charcoal skirt is pulled up to show the orange compression tights underneath, but I didn't run holding the skirt up like this!! Just a peep of orange showing!

Program : Medium Aerobic Run (AHR 79%) 10km. Try (again!) for a negative split.

I took to Range Road which I don't usually use during the week, but I guessed rightly that there wouldn't be much traffic on New Year's Day. It was hot though & windy especially on the run back to the car.

Results: 5km out in 44:34 minutes

AHR = 72%; MHR = 80%.

5km return in 43:13.. .... Yea! 1:21 Negative Split!

AHR = 76%; MHR = 84%

Distance = 10km.

Last run for 2008!

As I'm taking a rest day tomorrow, today was my last run for the year 2008!

Program : Hill Repeats.

3km warm-up.

2 x 60 seconds uphill.

3 x 40 seconds uphill.
Recovery jog down between each.

3km warm-down.

Of course I got the numbers wrong as usual & did 3 x 60 seconds instead of two!

Results : MHR for hill repeats = (131)87%; (131)88%; (133)89%; (132)88%; (128)88%; ( 125)83%.

2008 has been a very good year for still being alive, running & healthy at 79! It also marks the year I ceased, for personal reasons, to be a member of Cool Running, but hopefully I did not lose the friendships I cherish.

Starting the year with the Canberra Marathon in April; Sydney Morning Herald Half Marathon in May; Sri Chinmoy 16km in June (that was a funny one!); the Gold Coast Half Marathon in July; ACT Masters Half Marathon in August; Blackmore's Half Marathon in September and Samsung Melbourne Half Marathon in October. Through minor illnesses I missed 3 that I had planned running again i.e. City to Surf, Central Coast Half Marathon & Fishers Ghost 10km.

I hope to be in fine fettle for all of these runs in 2009 & also run more of the Sri Chinmoy Races, Sydney Series. "Que Sera Sera".

Put on Your Sunday Skirt & Run!

Each of my 5 skirts gets a turn to show off on consecutive Sundays. This morning it was the turn for this Navy/Bluebell little number to take to the streets! Range Road actually.

Program : 12km @ AHR 79% (medium aerobic). Negative split if feeling OK.

It was a super morning to start with but became hotter on the return section. I can blame that for missing the negative split by 1 minute.

6km out in 51 minutes. AHR = 72%.

6km return in 52 minutes. AHR = 75%.

I don't know why I was so tired after such an easy run but I was, so after showering I slept for an hour...or more!

I think I'm getting a new program for the start of 2009....I must ask Ewen to keep in mind that I'll be doing the Canberra 50km in 2010, by which time I will have reached the age of 80 years & 7 months! Good God!!

Track at Chev...

You'd think counting to 12 wouldn't be too much of a problem even for someone whose memory mightn't be as good as it used be once upon a time! But there you go, I made the mistake of doing only 10 laps instead of 12.

Program : 2km warm-up. Stretches, strides, drills.

12 laps lane 7 (400m), heart rate 'sitting on' 85%. First 2 laps to raise heart rate to 85%. Time each 2 laps.

Results : 2km warm-up in 13 minutes. Drills etc. on the track.

Each 2 Lap splits = 5:49; 5:49; 6:01; 6:11; 6:16.

....there it is, 10 laps....and I could have sworn I did 12! Anyhow it was bloody hot & I was absolutely exhausted. Next week it might be good idea to start a hard session well before mid-day which I did today.

Distance = 6km

Christmas Day.....

A very happy Christmas to all fellow bloggers & friends who still stop by to read what little I have to write about!

Christmas Eve Run....

I decided to do tomorrow's run today. It being the longer run of the two, I didn't want to miss out in case I don't find time to get out tomorrow...Christmas Day.

Program : 10km @ AHR 75%.

I chose Diamond Fields Road again. The morning was amazingly cool & overcast with a very slight drizzle of rain. Tonight, Mittagong is entirely enveloped in heavy mist, making visibility difficult even to the other side of the street! This is so unlike Christmas weather, but I'll take it any day ahead of some of the hot ones in previous years.

Results : 10km with AHR 70%; MHR = 85%.

Two Days to Christmas...

Yesterday, I did an easy 6km jog/walk instead of a complete rest day as per the program. The morning was too good to miss by being inside.

Today's Program : 7km @ AHR 85%...Hard!

There was a thunder storm as I was ready to leave this morning so instead I drove to the gym in Mittagong.....where they don't/won't use the air conditioning!

I managed 5km before the sweltering heat started to make me feel sick & dizzy. I stopped at 5km rather than risk falling off!

5km @ AHR 76% (first 2km was a warm-up); MHR = 86%.

11km Monday/Tuesday combined.

Skirts Do It!

On Range Road this morning at 8:30a.m. you could easily see forever & not having run there for a while, I'd almost forgotten how beautiful the views are in every direction.....ranges & valleys as far as the eye can see!

Program : 14km @ AHR 79%.....medium aerobic running....negative split

Results : 7km out in 55:14; 7km return in 54:30

The battery in the heart rate monitor strap gave up on the way back to the car, so I continued to run by perceived effort hoping for the negative split which I just managed! I'd almost forgotten how hilly that road is...a real killer on the legs & lungs!

This week was a far better week than any other since Melbourne. Except for Thursday's 6km which I missed, I finally made it through the entire week! Could it be that this skirt which I wore - one of five I have ready for the 2009 season! - gave me the 'lift' I needed? It certainly gave me a blast of horns from a car coming from behind me...but none from the front!! (Skirt photo taken from website!)

Total 53.6km

An Easy Day

Program : 6km @ 75% of MHR ....Recovery Run.

Today was surprisingly cool for this time of year..I like that! Good run.

6km @ AHR 74%; MHR @ 83%.

A Medium Aerobic Run

Program : 12km with AHR 79%.

Having not run at all yesterday - too many chores waiting to be done - it was a superb morning /mid-day to be out running today.

Results : 12km with AHR 73%; MHR = 84%.

Felt good, but a little tired for the last 2km. Some form & fitness to regain before tackling any events in 2009!

A Track Session....

Instead of going to Chev College to use their track, I went to Renwick soccer field again.

Program : 2km warm-up, stretches, light drills.
16 x 100m strides. Max heart rate on strides not over 86%. 100m jog recoveries between each.

Warm-up etc. OK, but I finished after 8 x 100m. The remaining 8 would not have been run well...so better not run at all!

2km warm-up
8 x 100m. MHR = 84%.
Distance = 3.6km

Round & Round....

Program : 6km Recovery Run @ 75%.

I decided to take Scott's advice & try barefoot on the grass in Renwick socceer field...works for Ewen, can work for me! But how boring was it even for just 6km!

Distance = 6km.

AHR = 73%; MHR = 84%.

No hip pain. I found a few exercises/movements for hips on YouTube & will continue with these each day.

A Third Attempt......

...to get through a full week! I ran on 3 days only last week, so here we go again!

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

Results : 11km.

This was OK, but heart rate monitor strap wasn't positioned properly, so the readings for AHR & MHR are incorrect. Excellent conditions for running : cool, breezy & a soft surface after rain on Diamond Fields Road. Right hip started to niggle on the return section.....No! Go Away!

At the soccer field......

Program : 1/2 to 3/4 hour including some strides etc.

I did this morning's session on the grass in the soccerfield. OK, but hip still 'playing up' even on soft grass. I don't feel that this training had much quality to it or that I gained much from it. Anyhow, for what it's worth...

30 minutes including a 1.5km warm-up, some walking drills & strides along the short sides of the field.

Distance = 3km.

AHR = 68%; MHR = 80%

Just OK.....

Program : 1 to 1.5 hours lower aerobic running.

Results :

Time on feet = 63 minutes

Distance = 8km

I forgot the heart rate monitor strap so I ran by effort instead. I was going really well until my right hip began to give me grief on the way back & I had to walk all of the last kilometer. A real pain this is & just when I've invested in a wardrobe of running skirts for the 2009 scene!!

Making Another Comeback...

Program : 3/4 to 1 hour lower aerobic run (115-123bpm).

Results : I did 50 minutes jog/walk. Distance = 5.6km. AHR = 55%; MHR = 77%

Hip bursitis still worrying me and, as a result, I walked most of the 50 minutes. I didn't get far, but better than nothing at all as it has been for the past 3 days. So if I take it easy, I might get through this week's program.

A very warm & overcast morning with storms forecast for this afternoon.

Just Lazing Around......

No running at all this weekend. Apart from some hip bursitis which seems to be OK now, I just haven't felt what is called "well" for a while. However, I'll get myself out again tomorrow & see how things go. Never say die!

In the meantime, I'll just walk the doggies this afternoon.. It's a much cooler day than yesterday so we should all enjoy the fresher air. I also have a bag of stale bread which I must take to 2 of my favourite cows who know me so well now that they trot over to the fence as soon as the car pulls up.

Walking With the Dogs.....

Today was to have been 30 minutes easy running, but with hip bursitis worrying me, I decided to walk the dogs instead.

WAKE UP!!

Walking Time = 30 minutes

A Longer Lower Aerobic Run...

I had planned an easy run for 1 to 1.5 hours. However, I settled for the shortest time because I had a really sore right hip, as a result I think of yesterday's hill running. The morning was perfect again : total cloud cover with rain close & a cool breeze. I woud have liked to have run for a longer time, but it would not have been a wise decision. I may have to take a rest day tomorrow.

I had a chat with this new mum & her beautiful baby while Dad stood guard over his family!

Time = 1 hour.

Distance = 7.5km

AHR = 69%; MHR = 85%.

Making Hay While the Sun Shines....

Today was a recovery run - 1/2 to 3/4 hour -with some easy fartlek : jogging, walking, some strides, short sprints & hill running.

This was OK , but a hot & windy morning on Diamond Fields Road where I took this photo of a farmer at work.

Time = 48 minutes.

AHR = 73%; MHR = 90%.

Distance = 5km.

Another Good Day!

It would be dfficult NOT to enjoy running today : beautiful mid-morning, warm 23 degrees, cool breeze & shady lanes to run along. I took walk breaks when needed to keep HR within lower aerobic range....115 - 123bpm.

Program : 1 to 1.5 hours Lower Aerobic... 75-80%

Time = I ran for 1 hour 25 minutes with AHR 78%; MHR 84%. Distance = 10km.

The first day of Summer & a run along Buckmans Lane.....


3/4 to 1 hour.

One hour at lower aerobic heart rate 75 - 80% of MHR. Slowed right down to a walk when HR went 'over the top' to a maximun of 88% on the hills.

A lovely morning, but a not so lovely afternoon now as another storm approaches.

Time = 1 hour.
Distance = 7km.