Tuesday, July 28, 2009

Yes, I Can!



I jogged up & down this 400m stretch of road called 'Radio Road' so as to stay out of the wind & catch the sun as it came & went from under the clouds.

This was my first run since coming down with the worst cold ever, 11 days ago & it's still hanging around waiting to resurface & knock me down again!

So it was a struggle even to force myself to start running again this morning & I was sorely tempted over the last few days to hang up the boots for good, but then I thought : that's being really weak; get out & try & see how you go....and I'm gald I did because I enjoyed this easy jog & now I'm thinking I'm back again 'for the term of my natural life'!

I jogged easily for 7km.
AHR 67%
Time 55 minutes.

Tuesday, July 21, 2009

How Long Has This Been Going On?

Five days so far, that's how long! Last Friday was my last run before coming down with the worst cold I can remember, courtesy of Mr LL who, tired of having such a bad cold all to himself for a week, decided it was time to give it away ....to me! I can't remember when I last had a cold of any kind, but when I do get a cold I REALLY GET A BEAUTY!

For 5 days I've felt as sick as a dog: sneeze, blow, cough; sneeze, blow, cough; hardly any sleep. I feel like I'll never run again and City to Surf less than 3 weeks off. Plenty of time for Blackmores though; that's if I ever get the urge to run again...how quickly things just fall apart! Oh well, another day or two & maybe I'll feel the old desire return.

To be continued........

Friday, July 17, 2009

An Upper Aerobic Run...

....that became a 'lower aerobic' run!

Program : 12km @ AHR 82%.

I didn't have what's required in the legs to get heart rate up to 80%+ for any decent length of time in today's 12km run. It was a cold & windy mid-day when I started & my legs were still a bit weary ...from yesterday's strides work out I think. So....

12km @ AHR 70%; MHR 78%
Avg. pace 7:32; Best 4:46


I've just about got used to the recent change I made in running shoes...i.e. to the Newton Trainer; today was the longest continuous run in them. I very much like the feel of running lighter/faster (?) that they give but they take some getting used to, short distances first; then the longer stuff. So far no problems running with them over the past 2 weeks.

Thursday, July 16, 2009

Track Session....

I did today's track at Renwick Soccer Field just up the road from home.....another facility I seem to have the exclusive use of. Cold, overcast day. Wore #3 Frees.

Program : 2km warm-up. A few drills.
16 x 100m strides with jog recoveries.
2km warm-down.


All went well I think, possibly a bit sluggish; times not as fast as when I did the same strides a couple of weeks ago. Oh well, just getting going again after Gold Coast!

Fastest 100m 28 seconds; slowest in 31 seconds.

Today's Distance = 6km




Tuesday, July 14, 2009

Cold, Windy Day

.....OK for a short run only.

Program : 6km @ 75% of MHR.

I did today's run up & down a stretch of road that gave some shelter from the wind.

Time 45:20
Avg. Pace 7:31; Max. 5:58
AHR 68%.....should have run harder!

Distance Today = 6km


Monday, July 13, 2009

Back To Work...

After a few days of easy jogging, today was the start of Week One of my Three Week Training Cycle.

Program : 12km @ 118 (75%) 'Lower Aerobic' Run.

I didn't start until around 12:30p.m & by then the day had turned cloudy, fairly cold & very windy. I enjoyed getting back to 'proper' running & the run went well, I think, in spite of the nasty headwind after the turn around point at 6km.

For the first time, I used "Garmin Connect" to download my run to the PC. Very soon that's what 'Motion Based' will be using exclusively, so I thought it a good idea to get used to it. Lots of new features & a 'new look' for Motion Based from what it is now.

6km out in 39:39
AHR 72%; MHR 80%.
Avg. Pace 6:59; Max. 5:34.

6km back in 44:09.....no negative split today!
AHR 76%; MHR 90%.
Avg. Pace 7:26; Max. 5:40.

Today's Distance = 12km








.

Friday, July 10, 2009

!st Run Post Gold Coast

Having walked each day for about 45 minutes since the Gold Coast half, I thought it about time to speed things up a bit before starting back on the full program next Monday.

6.5km very easy.

All body parts, bits & pieces seemed to hold together well! Lovely clear morning after a night of light rain. I'll do a couple more easy runs like this before resuming my 3 week training cycle on Monday.


Tuesday, July 07, 2009

Gold Coast Half Marathon, 2009


.......................from the 22nd floor.

My aim for each of this year's runs is to try to better the times for the same events of 2008....so far it's working!

I spent 6 days at the Gold Coast, staying at Main Beach, "Pacific Views" on the 22nd floor & right across the road from the beach! I didn't have far to go for a daily surf & found I hadn't forgotten how to swim since the years of swimming at Bronte & Clovelly beaches in Sydney.

I repeated the lead up to this half marathon exactly as I'd done for the SMH Half back in May : 2 days taper but with the wonderful ocean to surf in this time!

An early 6:20 a.m. start Sunday morning was cool & pitch dark making my way across to the where the races began at Southport and meant getting up at 4:30a.m....not my time of day at all, but good for this particular climate change. This year, I didn't lock myself in or have to break down doors & smash locks as I did last year! In fact, everything, including the half marathon, couldn't have gone better!

My time on this course last year was 2:27:02. On Sunday I ran 2:21:06! This gave me (at 79) 1st place in my age category (75-79); 2nd place was a Japanese runner who was somewhere around half an hour behind me!! Lucky I didn't know she was there until I saw the results in the paper next morning!

I felt great throughout the entire run; never uncomfortable & didn't need to stop at two of the drink stations; I just kept on flying past everything & everyone I could overtake! I think I can run faster than I did & will practise a 6:30 per km pace in training runs of 12-14km in the weeks ahead of any future half marathons....Bankstown probably being the next one.

Thank you to all who have left encouraging comments on my blog; you keep me motivated to keep running on into my 80th year which begins this September!

Sunday, June 28, 2009

Last Longish Run....

......before Gold Coast Half Marathon next Sunday. I'll take tomorrow off, do a 'Hills" session Tuesday & fly out on Wednesday. Thursday, at the Gold Coast I'll do some 100m strides on the beach, go to the Expo on Friday ( no running) & rest up completely on Saturday.

Today's Program : 12 to 14km 'easy'. Push harder for the last 3km.

14km in 1 hour 48 minutes.

7k out in 56:31....very easy!
7k return in 51:43...the brakes were off & running into a strong head wind. However, a nice little negative split of 4 minutes 48 seconds feeling good all the way!


Distance for the week = 42km

And that's it from me for now.

Good night & good luck everyone!

Friday, June 26, 2009

Another Track Day...

....and a good one at that; at least I thought so!

Program : 2km warm-up.
Drills, stretches, a few strides.
12 laps (5.07km) at AHR 133 (85%); time each 2 laps.
1km warm-down.

So I did the warm-up etc & then got started on the hard part!

12 laps in 31:15
Distance 5.07km
Avg. Pace 6:09
AHR 130 (84%); MHR 138 (89%).

Each 2 laps = 5:21; 5:06; 5:10; 5:14; 5:17; 5:14
1km warm-down jog.

The reason I thought this a good session was that I ran 56 seconds faster than the exact same session 2 weeks ago but AHR was the same, or a little lower.

Distance today 8km.






Thursday, June 25, 2009

Medium Long Run....

Program : 10km @ AHR 75%.

Late start at 1:00p.m. Fairly cold & windy. Old South Road, 6k out & return. Felt OK for 2 extra kilometres.

12km
AHR 74%; MHR 84%.



Tuesday, June 23, 2009

A Good Day at the Track...

I decided to do today's session at Chev track as I had done 3 weeks ago so as to compare times, heart rate, etc.

Program : 7km @ AHR 85%...."Hard".

I did a drills warm-up first & a few stretches, then started on the 7km 'hard'; and I tried to run very hard!

7km in 44:23.
Avg Pace = 6:20
AHR = 137 (88%); MHR = 154 (98%)!
1km Laps =
6:31; 6:25; 6:17; 6:16; 6:19; 6:24; 6:17

1km warm-down & few stretches.

I
was particularly pleased with today's results. I did this same session 3 weeks ago in 47:35; today was 3 minutes 12 seconds faster!

Conclusion to all this : Nothing works better than consistent hard work!


Distance today = 8km



Sunday, June 21, 2009

Long Run Before Gold Coast

I intended to do only 18km this morning, so I set off without brekkie, water or any other supplies. Getting to 9km, I decided I might as well do one more, turn around & make a total of 20km for the day. This would take me as far as the village of Alpine where there are berry farms galore!

I ran along Old South Road (9km) to where it meets the Old Hume Highway. Turning right, the road was all down hill...... down the ranges all the way to Sydney, which I might have reached had I kept running, in about 6 months time!

After 1km down hill & turn around it had to be 1 km up hill! I found this incredibly tough especially having to watch for cars coming round bends. Safely back on Old South Road, light rain falling, it was more up hill & down dale for the run back to the car. The last 5k was really hard : I longed for a drink & something to eat! I walked the last 1km up another hill to the car.

I think it's good to feel that sort of fatigue occasionally! Shades of what's to be expected in the real thing even with aid stations.

20km
Time 2 hours 35 minutes.

10k out with AHR 111 (72%); MHR 129 (83%).
10k back with AHR 121 (78%); MHR 131 (85%).

Distance for this week = 66km


Friday, June 19, 2009

Two in One

Having missed yesterday's 6km but full of energy today, I added it on to today's 12km making a nice longish run of 18km.

12km + 6km = 18km ....spelt out like this so that Ewen, if he looks at this post, will see that my Maths isn't as bad as he says!

I ran on Old South Road. Not much traffic as I was late starting at 11:30 a.m. Run felt good both out & back. Cool; excellent for running!

18km.
AHR 113 (73%); MHR 131 (85%).




Tuesday, June 16, 2009

Fancy That!

No burning pain under my right foot today!

Program : 6km @ AHR 75% ...recovery day.

I wore the DS Trainers again today with the insert from the Podiatrist & ran without any soreness at all! At 6km I thought this was too good to be true so I went on for another 4k to see if the burning would set in. It didn't & was I a happy runner! Light rain in parts. Road a bit muddy.

5km on Diamond Fields Road.
Time 40 minutes.
AHR 109 (70%); MHR 123 (79%).

5km return
Time 37 minutes
AHR 115 (74%); MHR 133 (86%)
Best Lap 6:09 m/k

Distance today 10km...a very 'goof' day!

Monday, June 15, 2009

I Dood It!

.....though the legs were tired from yesterday's tempo run, 'I dood' 12km today. Why? Because the Program said so!

12 km @ AHR 116 (75%) Lower Aerobic. Recovery Day.


I changed shoes for this morning's run from the Asics 2140 (too stiff & heavy when new) to the DS Trainer (also new) but much lighter & more flexible. I also put the original orthotic from the Podiatrist in the right shoe, covered the tender area of my foot with Blister Block & it all seemed to work! The burning in the ball of my right foot was decidedly less than it has been; not completely gone, but I was able to do the run with 'minor discomfort'...or a bit more! So.........

12km on Old South Road.....not too much traffic during the week.
AHR 113 (73%); MHR 130 (84%).

Today's Distance = 12km








Sunday, June 14, 2009

Tempo Run....Hard!

........sure was hard, but it was supposed to be & wasn't more so than I'd expected it to be. Once again no one in sight at Chev track. I'm so lucky to have the use of this venue....and all to myself!

Program : 2km warm-up. Short rest. Then 4km 'hard'.

Did all of the above! Results, I think, were OK & I 'ran like the wind' as I was told to; trouble was there was very little wind today!

Distance = 4km
Time = 24:58
Avg. Pace = 6:14; Max. Pace = 5:09
AHR = 134 (86%); MHR = 149 (96%).
Laps = 6:25; 6:08; 6:13; 6:10

Distance for today = 6km

Distance for this week = 39km


Saturday, June 13, 2009

A Nice Light Run....

....before tomorrow's 4km tempo run.

9km on Old South Road.

I tried a metartarsal pad on my right foot as soon as the ball of foot pain struck after about 2km. Seemed to work....there was somewhat less pain in the area for the remainder of the run.

Friday, June 12, 2009

Yesterday & Today.....

Yesterday, a terrible 10km run!
I felt awful & tired from start to finish. Terribly windy afternoon run & I hate running in the p.m. but shopping had to done first. Traffic on Old South Road was terrifyingly fast, necessitating hopping off the road & standing until speeding cars went by. I wore the new Asics 2140 which I bought in Sydney at the time of the SMH Half Marathon. They felt very restrictive & heavy & the ball of my right foot was screaming all the way! I took several walk breaks because of the pain in this foot. Seeing a Podiatrist but getting nowhere so far.

Today, 16 x 100m strides....a much better day.
I always enjoy this sort of session : short, fast (?), on grass & done with!
After 2km warm-up, a few drills.
16 x 100m : slowest 33 seconds; fastest 25 seconds.
2km warm-down; stretches.

Total both days 16km.

Tuesday, June 09, 2009

The Hills Were Alive...

...with the sound of wild wind for a cold & windy hill session this morning.

Program : 3km warm-up
A few drills, etc
2 x 60 seconds + 3 x 40 seconds uphill; jog down.


I've been gradually adding extra uphills to this session, so for today :

3km warm-up & light drills.

6 x 60 seconds + 6 x 40 seconds uphill. Jog down between each.

3km warm-down

This was a successful session : hard but manageable despite the cold & windy conditions. Approx. 7km .



Sunday, June 07, 2009

For a Change...Range Road!



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I hadn't forgotten how hilly Range Road is, but I had forgotten how many there are & how badly I feel coming back up from Glenquarry. There definitely should be a chair lift for that hill in particular! I took a few photos as an excuse to stop!

I'd decided to make this run a long one : 20km : - 10k from Mittagong & the same return.

The first 10km along Range Road to Glenquarry (7k) & then 3km of winding road down Tourist Drive/Macquarie Pass. That was O.k but coming back up I thought I'd just lie down & wait for someone to come to my aid! However, fear of being run down by speeding cars & motor cycles on blind corners soon put that to rest!

So once again : plod/jog/walk back up to Glenquarry, then to be faced with an almost vertical hill from there to the top of the road into Mittagong. I was feeling awfully tired; didn't take water, but found a tap to drink from. Even though it was cold & windy, I had a terrible thirst & I don't think there was much water left in the tank by the time I finished drinking!

Anyhow, it's done now & apart from feeling half dead & new blisters on top of the SMH Half ones, it was an interesting, hilly run....2 hours 52 minutes 38 seconds to do 20km!!!

When I explained to Ewen how dreadfully tired I was, he came up with an excellent suggestion for the tiredness : " don't go to bed tonight in case you don't wake up in the morning!" Cute, isn't he?

For this week 54km.






Saturday, June 06, 2009

Yesterday....

...Friday, yet it seems so far away! But I had a much better day than Thursday. Sunny, clear morning; muddy, wet track in parts. Frees had to be washed under a tap when finished & the mud scraped off them ....and my legs!

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

12 laps (5km); first 2 laps working up to HR 133 then 'sitting on' 133 (86%). Time each 2 laps.

And this time I did NOT stuff up!!

Did the 2km warm-up etc... through Chev grounds...no pupils! They must have taken an extra extra long weekend!

12 laps (5km) in 32:11... 36 secs faster than 2 weeks ago!
Avg Pace 6:20
AHR = 129 (83%); MHR = 140 (90%)

Each 2 laps..... 5:43; 5:12; 5:10; 5:16; 5:20; 5:26

1km warm-down.

Distance = 8km

I was very pleased with this session, especially after feeling like a hippo the day before!


Thursday, June 04, 2009

A Wretched Run!

Not even a run really: plod, walk, plod walk, plod. Some days are just plain bad! And hard! And nightmarish! And painful! In short, I was completely out of fuel!

Program said 6km.

I wanted to do 10km.

I 'did' 8km.


I turned back after 4km mainly because I was stuffed & felt like I was carrying an elephant on my shoulders!

The other reason I cut it short was I have a hard track session tomorrow & heaven help me if I stuff that up!

Wednesday, June 03, 2009

Recovery Day...

Program : 6km @ 75% of MHR.

I was feeling good this morning & a light misty rain falling, so I decided to run a couple more kilometres.

10km
AHR 70%; MHR 83%.

Just as I got back to the car....down it came! Not the car, but heavy rain. Just made it in time! A good run on Bong Bong Road & into Diamond Fields Road...far away from any traffic!




Tuesday, June 02, 2009

I took to the Track.....

........for today's session so as to do a 'hard' session on grass & without hills!

Progam : 7km "Hard" 85% of MHR.

First a few drills followed by :

7km in 47:35
Avg. Pace 6:45
AHR 121 (78%); MHR 145 (94%)
Laps: 7:56; 6:57; 6:48; 6:20; 6:28; 6:15; 6:21


It was a "hard" session, but I enjoyed going round & round & round & round for 7km on the wet & muddy track! Warm-down 1km jog.

Distance today = 7 + 1 = 8km (even Ewen won't be able to find anything wrong with that maths!!)


Sunday, May 31, 2009

I Knew Where I Was Going......

....but because something had happened to flatten Mr G-armin's battery, I had very little idea of how far, what pace, heart rate or anything else! That being the case, I had no choice but to run to the very end of Old South Road knowing that, from the car to the end, the distance was 9km. No use me guessing where the 7km turn around might be!

Program : 14km. Try for negative split.

I ran 18km!

Neg. Split? For sure! I just about ran my legs off on the way back, especially down the long inclines that I'd struggled up earlier!!

Distance this week = 64km. Not bad!


Friday, May 29, 2009

Upper Aerobic Run

Program : 12km @ 82% of MHR.

Fairly cold wind this morning - tailwind on the way out but a strong headwind for the return.

14km (added 2k on)

7km out in 51 minutes.
AHR = 70%; MHR = 80%.

7km return in 54 minutes....against the wind!
AHR - 81%; MHR = 83%.


An OK run except for having to stop several times to apply blister block to the arches of both feet where I could feel blisters forming. .....bugger! They're big ones too! Made a trip to the chemist & bought 2 different sizes of "Elastoplast Aqua Protect Silverhealing" dressings! Hope they do the job of healing before Sunday's long run.






Thursday, May 28, 2009

Yesterday & Today....

First yesterday....

6km @ AHR 75%...Done!

Today: 2km warm-up.
Strides & light drills. 16 x 100m. 2km warm-down.

16 x 100m with slow jog in between each.
Fastest was 27 seconds; slowest 31 seconds.
MHR - 73%.....
which looks like I wasn't even trying, but I was huffing & puffing & running my legs off!!

6km both days = 12km total

Tuesday, May 26, 2009

Preparing for GC.......

Ttoday I had to change the training week around a bit, so as Phase 3 is the last week for Gold Coast.

That meant that I nearly 'stuffed up' - heaven help me against Ewen's wrath - by going from Phase 3 to Phase 2 this morning when I should have begun with Phase One. I checked my diary before leaving & was thus able to avert the catastrophe of doing the wrong week!

Program : 6km @ HR 75% (116)

I ran on Old South Road for 8km - 2km more than planned. The morning was such a good one: not at all cold; in fact MB shows 21 degrees. I wish MB would speed up! It's so slow bringing up results.

AHR 67%; MHR 88%

For the return 4km I ran accelerations from one roadside post to another & then jogged to the next one. That way, I included some speed & got back quicker!


Monday, May 25, 2009

The Week After......

For last week following the SMH Half - still bewildered and thrilled at 7 minutes improvement on last year's time! - I chose what I thought to be the most important sessions and took rest days on the others.

So........

Tuesday, May 19 : 6km 'easy'

Wednesday, May 20: 10km @75% of MHR

Friday: May 22 Chev Track.....2km warm-up, stretches, drills, strides
Then, 12 laps - about 5km - 'sitting on' HR 133 (86%). Hard!

Sunday, May 24: 12km 'easy'.


Week's total = 35km


This week back to 'normal' training to fully recharge the batteries for the Gold Coast Half Marathon on July5th....only 5 weeks to go!


Monday, May 18, 2009

SMH Half Marathon

I had a fantastic day! Arrived Sydney Saturday afternoon and stayed overnight at the City Park Regis, just across the road from the start...very handy and comfortable.

Sunday morning, after a short warm-up in Hyde Park with Ewen, we made our way to the start and as it turned out, just 26 seconds from the timing mat, so we were pretty close to the start line. From there, much to my surprise, I immediately was able to find a rhythm of running with short, quick strides and made up my mind I'd hold it till the end...no matter what!

I felt great and enjoyed every part of the run and, though it sounds crazy, I didn't even notice the Argyle Cut hill which I can recall having to walk parts of in previous years, and Hunter Street didn't bother me even on the second time around! For the first time in any run, I carried coke and sipped on it as I ran instead of Gatorade. I stopped once for water.


In short....I had the best run in a while, taking 7 minutes off last year's time & 2 minutes faster than 2008 Gold Coast Half. I'm still stunned, and very pleased, today!!

Since starting my thoughts about yesterday's run, I've read on Cool Running so many complaints about overcrowding, missing Gus, soupy Gatorade, walkers, slow runners, couldn't get near the start line, having to stop, et cetera...et cetera...et cetera!! Well, call me a nut case, but some of these were the very things that "made my day"!

Being used to running alone & lonely at the back of every race, I was tickled pink to have so many others around me for the entire run; I couldn't help but have a big smile on my face every time I dodged in and out of other runners to get ahead...and I did. I hardly ever get that chance, but I had it yesterday! I even laughed with delight to see such a huge crowd at the Hickson Road drink station so that I didn't even think of stopping there but just kept on running instead of waiting! I carried my own gels and coke to sip on the course instead of depending on the aid stations to have something left when I knew as an "old slowie" that there were over 8,000 runners participating. I had the best fun ever and, in spite of seeing a huge, ugly blood blister on my big toe afterwards, I still managed to get the "icing on the cake" by a 7 minute faster time than in any of 2008 half marathons, including the Gold Coast.

But now......I must mention the huge lift the Cheer Squad gave me each time I passed them. What an unselfish group they are to stand there for hours just to cheer others on their way! I have a special "Thank You" for Cool Runner "sfGnome" who returned to the Domain after his run, waited for me to come by & then ran the last kilometre with me, helping me to finish in....

2:26:09 Gun Time
2:25:45 Net Time

Finally : To have run 7 minutes faster than last year, I must have the best of all coaches!






Friday, May 15, 2009

On a Windy Day......

The last session before Sunday's SMH Half Marathon.

Program : 2km warm-up, light drills, stretches.
12 x 100m strides

DONE!
Nearly blown sideways by the wind!

Leaving tomorrow morning for Sydney, stay overnight, return Sunday afternoon. Looking forward to seeing 10,000 runners on Sunday! Phew! What a crush that's going to be!

Wednesday, May 13, 2009

Two In One.....

Having missed out on yesterday's training (on hills), I doubled up today adding hills to an easy, lower aerobic run.

Program : 6km @ AHR 75% + 2 x 60 seconds hill + 3 x 40 seconds hill repeats. Jog down.

Warm up 3km to one of the hills on Diamond Fields Road...
3 x 60 seconds (1 extra!)
3 x 40 seconds.
Easy run for another 2km.
W
arm-down 3km

Approx 7km total.


Monday, May 11, 2009

A Day Off.

No training today......instead we went to Sydney & had lunch with friends on Garden Island. A really lovely way to spend a rest day!

Sunday, May 10, 2009

End of a "Big" Week....

OK....... 67.5km that's big for me!

Today's Program : 14km Medium Aerobic with AHR 79%. Try for negative split.

Cool, misty rain morning. Where has all that lovely sunshine gone? Nevertheless, it was excellent weather for a long run. So good was it, that I did a bit extra....4km. Old South Road to the end where it meets the Old Hume Highway. Fair amount of traffic to be careful of.

18km altogether.
Out in 1:11:32
AHR 77%; MHR 86%.

Back in 1:04:46
AHR 80%; MHR 88%.

Negative split!


67.5 for the week....biggest week in a while!

Saturday, May 09, 2009

Easy Recovery Run...

An easy lower aerobic run today.

Program : 6km @ 75% of MHR.

Old South Road. Felt OK so ran a little extra.

7.5 km in 60 minutes.
Forgot heart rate monitor, but felt about the same effort.




Friday, May 08, 2009

Blisters....Bugger!

I did today's run with orthotics in my usual shoes, got to 6km & could feel blisters forming in the arches of both feet! This I do not need! I sat down, took the offending orthotics out of my shoes & finished the run comfortably without them.

Program : 12km @ AHR 82% Upper Aerobic Run.

At 6km having taken out the othortics from my shoes, I ran very comfortably without them for the return 6km. At home I looked at the damage & saw a very large blister on the inside arch of my good left foot & a smaller one, same place on my not good right foot! So there go the orthotics for now. I'm hoping the blisters will have gone by Sunday week. I've put blister block over both...tomorrow will tell if this temporarily fixes the problem.

12km run.
6km from the car in 47:20
AHR 79%; MHR 90%
6km return in 44:56
AHR 83%; MHR 92%.
Neg. Split 2:24



Thursday, May 07, 2009

Recovery Run...

Program : 6km @ AHR 75%.

I ran on Old South Road today so as to get used to the new orthotics on a hard surface. So far so good!

6km at AHR 76%; MHR 84%.

Wednesday, May 06, 2009

Track...

Instead of going to Chev track I used the soccer field for today's training. I began running in #3 Frees, but soon discarded them to run barefoot on the lush, damp grass.

Program : 2km warm-up; stretches, strides, light drills.
16 x 100m with slow jog recovery between each. MHR of 133 (88%) on strides.

After the warm-up etc I did the strides down the long side of the soccer field, exactly 100m & jogged back to the start after each one. By #16 I was happy to finish!


Fastest stride was #12 in 26 seconds. AHR 128 (85%) Highest heart rate for the entire session was 140 (93%).


Finished with a few stretches on the grass on a beautiful, sunny Autumn day!

Tuesday, May 05, 2009

My Right Foot.....

....has got help at last!

I saw my GP ( the best in the whole world!) yesterday. Knowing the SMH was coming up soon, she rang a Sports Podiatrist & I saw him same afternoon. After at least 90 minutes of studying my feet & standing & walking every which way, I came away with semi-rigid orthotics under which he has placed various pieces of 'something' that will support my arch, lower the metatarsals & relieve pressure underneath my foot. He was more than surprised to see that I have 2 entirely different feet! Perhaps one belongs to someone else!

This might be a temporary measure so as to make running possible & less painful over the next 2 weeks & through the Half Marathon. It could be the permanent fix' I need, but only time & more running will tell. Today's run was short, so not able to judge until I run longer, but today was just about pain free.

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

3km from the car with AHR 70%; MHR 80%.
3km return with AHR 76%; MHR 83%.

Fingers crossed for tomorrow's track session.

Monday, May 04, 2009

2 Weeks to SMH Half Marathon

After a couple of days off, I started up again with a "real" program for the 2 weeks left in the lead up to SMH Half Marathon on May 17th.

Program : 12km @ 75% of MHR.

On one of the best of all possible mornings I ran on Diamond Fields Road for 12km.

6km out with AHR 78% of MHR; 6km return with AHR 78%.....Done!




Wednesday, April 29, 2009

Running on Grass....

This morning, when the weather looked like rain, I decided to do the session in the soccer field where the car was parked so that I could make a quick exit if rain happened. It didn't! Very overcast & cold. Warmed up with a few stretches & drills before starting.

Program 1/2 to 3/4 hour lower aerobic....70 -75% of MHR.

I did my run today going around - how can you go "around" a rectangle? - going 'rectangle-wise' in Renwick soccer field.

Time = 45 minutes.
Distance = 5.4km
AHR = 74%; MHR = 85%.

On every 2nd short side I ran stride-outs but have no idea of how many because I lost count!

Tuesday, April 28, 2009

Shades of Autumn

This morning's run along Old South Road.

Time 1 hour
Distance 7.3km
AHR 74%; MHR 84%

Not quite as cold as the last couple of days but still windy & cool. Run was OK.

Monday, April 27, 2009

First Day Back.....

...since Canberra Marathon. Cold & very windy 5 - 11 degrees. No problems from right foot & very happy to be running again!

Ran easily with AHR 70%, MHR 83% (the hills!).

Time 45 minutes.
Distance 6.3km.
Wore #3 Frees

Saturday, April 25, 2009

Much Later.....


A big big "Thank you" to everyone for your comments, good advice & encouragement after Canberra Marathon 2009!


Having taken this week off from running - walking only - I feel good to go again. So, come Monday & with only 3 weeks to the SMH Half Marathon, I'll be out on the road hoping my legs remember what to do!


As for the ball of foot pain, I'm seeing my GP next week & depending on what she says, then a really, really good Podiatrist....hoping there is a really really, really good one in the area!

Tuesday, April 21, 2009

Snail's Pace......

.....just about sums up Canberra Marathon 2009 for my unlucky legs! Although, it wasn't really my legs that let me down, rather it was the most awful searing pain in the ball of each foot, particularly so on the right foot, that with time, spread its ugly way right up both legs! It's not a new problem but with the length of the run & from about the 15km mark, this awful pain became so bad that it meant I hobbled all the way to the finish. It felt like the soles of the feet were on fire!

The run was long but the report will be shorter!

I drove to Canberra Friday afternoon, staying at Forrest Hotel & Apartments, about 8 minutes walk to the start/finish. Ewen called in after work & we drove into the CBD to one of the best noodle eateries I've been to! I had seafood with soft noodles/veges; Ewen, King Prawns with soft noodles & veges.

Back at the apartment we watched, by sheer chance, a movie called "Hey Hey; It's Esther Bluberger", which I'd never heard of & don't wish to see a repeat of & during which Ewen fell asleep! If only he'd admit that "Gosford Park" was a far better movie! So that accounts for Friday night at the movies!

Saturday, doing all the right things, I stayed off my feet except for crossing the road to sit in the park & read for a couple of hours in brilliant sunshine & later going to the Registration Centre to pick up Bib number etc. Ewen did the 10km race (ran well too!) & later brought back some take away for himself while I had pasta & a sauce that I'd brought with me from home, and that accounts for Saturday night & whatever was on TV.

Sunday morning, up at 4:30a.m., a muffin with honey for brekkie, a few light body looseners performed in the room of course (!) & off to the start.

And then.......


Instead of flying on the wings of the wind, I hobbled to the finish in 6:04:24 with clipped wings, at half speed, at funeral pace, little by little, step by step, inch by inch to make it the slowest of my 9 marathons & 30 minutes slower than last year's Canberra marathon. OMG!! This is becoming so depressing a story!


I'll no doubt have to make some enquiries about what might cause this ball of the foot pain....could be feet, could be the shoes. I don't know. What I do know is : I don't want another apathetic long run in slow time & waddle with mincing steps across the finish line!


How I managed to get to the finish line at all is almost entirely - I should score out 'almost' - due to Cool Runner & friend Ewen, who 'turned up' at various parts of the course &, in spite of my grunting, puffing & pleading, encouraged me to keep moving. However, he did have to get the whip out to aid my advance up the last hill! The wonderful cheer squad of guys & dolls were at their usual best & were of immense support for this runner.



The final 12km I was able to keep him in sight when he stayed about 20m or so in front ....just enough bait for me to keep nibbling at; to see that I didn't cross the roads near the finish & end up under a car & occasionally pointing out a few 'walkers' ahead that I should be able to pass!


The fact that I finished at all is entirely due to his support. Much obliged once again, Ewen, though by comparison with Melbourne Marathon last year, this would have to be one of the better ones. Please tell me this is true!

Setting out for the after party at Rydges in Ewen's car, I began to feel sick & asked to be let out before an 'accident' happened. Ewen probably doesn't recall what was a gentle, but nonetheless purposeful, shove in the back he gave to get me out the door lest I sullied the spotless car interior! Back in the apartment I threw up the day's takings of GU, sports drink etc & then felt well enough to walk across to Rydges. Here, I had some time to catch up with Cool Runners I hadn't seen for quite some time, but I was weakening fast & decided to walk back to the apartment & rest.

Once more, a repeat performance of the above 'throw up'! Not too long after, Ewen called in for a cuppa & to see how I was doing, but I was feeling so ill by this time I returned the earlier shove out the door, figuratively speaking, so as not to inflict my sea of troubles on anyone else!


I told Ewen that if I ever mentioned running another marathon, to go get a gun & shoot me dead!

But then I thought secretly to myself, I'll be 80 before the next Canberra marathon, so ................"Will I? Won't I? Will I, Won't I, Will I Join the Dance?"


Official Time = 6:05:24 ( that's 6 hours that felt like 6 days)!!



........and with less than 4 weeks now to SMH Half Marathon...Oh well, that's another day!

Later.....

Canberra Marathon report coming later today when I might be able to sit down & get up from the chair without screaming from quad pains!!!

Wednesday, April 15, 2009

A Quiet Week...

Nothing much doing this week : 8km Tuesday, 6km Wednesday & that's it for me!

We saw "Duplicity" this afternoon....good fun, even though confusing at times...either that or my brain is dulling over with thoughts of the impending Canberra Marathon!

Leaving Friday about mid-day; returning Monday. Prayers please!

Sunday, April 12, 2009

Count Down Time......

This time next week? I wonder how I'll be feeling! Just as long as I've finished is all that really matters, especially when Ewen said he doesn't want to hang around for six hours waiting for me to finish!

Program : 12km run.

I ran on the dirt road (Diamond Fields Road) which is in the worst state I've ever seen it. Heavy trucks & earth moving machinery have been going back & forth during the last few weeks to where a property is being "done over". It was on the market recently for 1.6million, don't know what it went for at auction, but the new owners are in the process of clearing just about every tree off the entire 5 acres, with the result that it now looks like a bomb site! I suppose it'll be a grand residence when finished but such a shame to see all the lovely bush ripped out.

And that's what makes the road very tricky to run on right now....one slip or trip is all it takes so I'm being super careful while running there. It would take longer than 6 hours for the marathon if I had to use crutches & wouldn't Ewen be cross!!

6km out in 51:35.
6km back in 49:06

AHR = 72%; MHR = 82%

A very pleasant & easy run both ways.
33.7km for the week.

Thursday, April 09, 2009

Who Could Ask For Anything More....

.....than 2 good days in a row?

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

And was I feeling good? Certainly was! Same as yesterday : plenty of energy & no walking in spite of the several hills & avoiding tripping on the rocks & ruts in the road. Diamond Fields Road again & even with the hills & terrible surface, it's a lot more pleasant than facing cars on Old South Road which I used only to be able to get more distance for the long runs that I no longer have to do!

Results : 10km in 78:49

An easy 5k out in 41:50.
A faster 5k back in 36:59.......included some surges along the way & up the hills.

Negative split 4:51!!

Again I felt happy about today's run. Good to be running easily & feeling relaxed at the same time.

Now, if could only feel like this for an entire marathon!!

Wednesday, April 08, 2009

And All I Needed.......

......was a couple of days off & then a great run this morning!

Program : 5km Run

I could barely keep up with myself during today's run! I felt great! It wasn't my fastest 5km but the feeling of running was effortless as I sped uphill & down dale (!!) on one of the most beautiful of mornings : warm, sunny, cool breeze. I think I had the perfect run which included 3 steep hills that I ran easily!

Results : 5km in 38:10.
Avg. Pace = 7:35
AHR =80%; MHR = 83%..
Laps : 7:31; 8:07; 8:02; 7:30; 7:04.

I returned to Diamond Fields Road to get away from the speeding cars on Old South Road. Shame it's become a speedway; it's less hilly than most other roads & has views to the hills & over all the surrounding farms. Too dangerous, so back to the dirt roads for now.

The best thing about today's run was that rare feeling (for me) of very little effort being involved!

Sunday, April 05, 2009

Last Long One...

....and a bit of a struggle to boot! Dead legs don't run! And that's what mine felt like this morning.

Program : 18km...last 8km at Marathon Pace....i.e 7:45

Results for last 8km : Time = 1:05. AVG Pace = 8:08 (too slow).
AHR for each lap = 64%; 72%; 74%; 72%; 74%; 75%; 74%; 78%.

Reads like I wasn't trying! I was, but getting nowhere. As a result I now have 2 days off to get some spring back into these aching legs. Seeing a movie (or 2) seems like the way to relax, so tomorrow we'll see "Easy Virtue" which has had some very good reviews.


Distance today = 18km
For the week = 47.5km

Wednesday, April 01, 2009

Heavy Rain, Heavier Legs....




Legs felt like lumps of lead on the road this morning! Light rain to start, but increased as time went by as it does ......ever so slowly when I'm running!



Program : 18km....6km warm-up then 8km at marathon pace (for me that's 7:45); 4km very easy warm-down.



Warm-up 6km OK except my legs felt tired & heavy right from the start.
Time = 51:48. AHR = 66%; MHR = 77%.

8km @ marathon pace (7:45) : Time = 62 minutes. Avg. Pace = 7:46!!
AHR = 75%; MHR = 84%.
Laps = 7:49; 8:12; 8:04; 7:25; 7:40; 7:35; 7:45; 7:51


This 8km section of Old South Road, after the turn off to Aylmerton Road, I haven't run in a long while, so I was a bit taken aback to find it was all up & down hill! I'd been hoping for a flat surface for the 8km at marathon pace....it would have been easier!

I got the pacing fairly OK but I can't say it was easy running except when there was a flat stretch of road...then all good!


4km warm-down in 35 minutes.

Total of 18km today....feeling pretty miserable by the time I finished - soaked & tired!








Tuesday, March 31, 2009

Rain, Lovely Rain.....

Nevertheless, I didn't feel like being soaked, so off to the gym for :

Program : 6km

6km Done!

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.

Friday, March 27, 2009

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!

Thursday, March 26, 2009

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!!




Wednesday, March 25, 2009

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!

Tuesday, March 24, 2009

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!

Sunday, March 22, 2009

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

Saturday, March 21, 2009

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

Friday, March 20, 2009

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



Wednesday, March 18, 2009

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

Tuesday, March 17, 2009

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

Monday, March 16, 2009

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+

Friday, March 13, 2009

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

Thursday, March 12, 2009

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.

Wednesday, March 11, 2009

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.

Sunday, March 08, 2009

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!

Saturday, March 07, 2009

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!

Friday, March 06, 2009

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.



Wednesday, March 04, 2009

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.

Tuesday, March 03, 2009

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

Sunday, March 01, 2009

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!