I Can't Get Started!

"Next patient!"

I just can't get a clear break!  I must be falling apart and, in the process, quietly losing motivation to run again.  The sore throat developed into a whacking head cold and grave-yard cough during which time I felt extremely unwell.  I hardly ever catch a cold but when I do, it's always a beauty.  I've stayed mostly indoors apart from a few things that had to be done outside including giving Amy and Oscar their daily walk which, for the three of us, was a real breath of fresh air!

I will feel well enough to start something next week, but......will I be able to muster up the lost motivation?  I'll know on Monday!

For the Time Being.....Mon, Tues, Wed....cont. ~~

.......and at least till the end of this month, the plan for each day is to walk or walk/run 5km each day.  By so doing, speed sessions will be on hold and hip flexor strain will be under less stress and disappear for good!

Monday  :  5km run/walk

Tuesday   :6km....some short walk breaks

Wednesday    6km Run/Walk.  Few drills to start, stretches to finish.

Thursday  :    6km Easy Running....same drills and stretches

Friday  :     5km + F.I.R.S.T. ( RLRF)  Strength & Stretch

Saturday  :  Nil Running ~~~  Mittagong Markets instead!

Sunday  :     Nil.....Have developed very sore throat making this weeks restart, of several aborted restarts, unlikely....stumped for words!!

Missed ~~~

I missed out on today's tempo run but will try for it tomorrow and move the long run from Saturday to Sunday.  That's the plan anyhow!

Cross-Training ~~~

Today, cross-train........walking.  Forgot to turn the Garmin on for first kilometre.  A very humid morning; walk OK;  flies bothersome!  Tempo run tomorrow - probably do this at Chev track and more than likely shorten the distance for this week.

5km Walk

Today.....  5.2km

Track at Chev. ~ Workout #1

Getting back to my program is hugely motivating!  I felt like a kid getting a new toy as I drove across to Bowral for the first real running in weeks!  I need a program and a goal and without either one, I'm just no good at all at this running business.....bored to tears walking, not walking, jog/walking etc...does nothing much for me at all, which is why I was all smiles by the time I reached the track at Chevalier College.

2km warm-up

For the warm-up, I ran on the roads through the grounds to avoid the long wet grass.  On the way I came across the very obliging groundsman  from last year.  He was on a huge grass cutter on one of the top ovals facing Moss Vale Road.  We both stopped for a few seconds and, as I was about to continue, he called out, "It's too wet on the track;  nothing worse than wet feet.  I'll come down and mow a section for you."  And he did!  Roared past me on the grass-cutter and, by the time I ran back to the track, he'd cut a strip about 2m wide just inside the oval fence....if that's not a kind and thoughtful thing to do for a person, I don't know what is!  The 'track' measured a distance of 455m, but I had the Garmin set to alert vibration at 400m so no problem with the exact distance....just kept running till I felt the vibration on my wrist.  Changed directions after every two reps.

I had VP set at the correct pace but didn't dare look at him till after I stopped! I ran what I felt was my best for my first day back.  However, I only did half the number of repeats from the program because I felt the remaining ones would just go from bad to worse.  I could feel myself slowing down in the sixth repeat.  As it was, I did well, I think, for six of the twelve and thought it better to quit whilst ahead and feel good rather than grind out the full program and go home disappointed in myself.

Program : F.I.R.S.T. Half Marathon, Week 18.

10-20 min warm-up
12x400m in 2:21 (5.52m/k)
90 sec RI
10 min cool-down.

400m of 455m!

2km warm-up
4 drills with strides between
2:23 (75/85%);   2:22 (73/86%);   2:27 (77/87%);   2:23 (77/88%);   2:20 (77/895);  2:24 (77/88%). 
Timed 90 sec RI between
1km cool-down + stretches. 

........drove home, no niggles, feeling quite chuffed with my effort!

For today....5.4km 

Cross Training ~~~

I'm hoping that this will be Week 1 of my half marathon program...hoping!  The only thing that will put yet another temporary halt to that will be if the hip flexor misbehaves!  Tomorrow, Tuesday, I'll start very conservatively on the track at Chevalier College with the first week of sixteen.  I hope the usual lane has been got ready for me at Chev!

Today  :  5.7km brisk walk

Today's 5.7km Walk

It Might As Well Be Winter!

Today, was to be a cross training, walking day, but it is so cold here, 12 degrees now at 1:00pm - 10 degrees when I set off earlier -  that my fingers started to turn blue!  It was then I decided to make the session a combo of walk/run just to keep warm. The same fog and misty rain in the air as the past few days and the wind very cold!  I know it's supposed to be summer, but I prefer this to the heat any day.  I started and finished at home.

8km walk/jog in 73 minutes
No HR monitor

Walk/Jog Combo

Today.....8km

First of the Month ~~~

A few heavy drops of rain just as I reached the door....a storm well and truly on the way now at 12:30pm.  No sign of it while I did another easy run; in fact, it was a cool, breezy morning just right for a longer run.

Amy, my little dog, is terrified of storms and knows well in advance when one is approaching.  Nothing can calm her nervous shaking even when she is huddled in a shivering heap on my lap, which is where she is right now, puffing and panting with fear and making my typing effort more difficult than I'd like!  Spell check will have a job to do later.

So.....before all of this, I ran easily out and back along Diamond Fields Road for a change of scenery and a softer surface on the dirt road.  The council must have sent out their steam roller recently because the surface was good, with rocks and stones embedded in the dirt instead of waiting there for me to do another face plant!  I walked for a few seconds at the top of a couple of steep rises just to catch my breath before the next one!  An enjoyable, longer run.

Where I ran today

9km in 68 minutes
AHR 75%;   MHR 86%

No niggles from recent injury, so........I hope that by next week I can start my half marathon program, having in mind, if I'm fit and fast enough by May, to run a half marathon in Canberra.

Today :  9km

 (So dark outside, even I'm getting scared of the black skies and approaching storm.  All is eerily quiet.......I think I'll join Amy who is hiding under the table now!)

Who's afraid of storms?  I am!

End of the Month! ~~~

Oh dear, one full month of 2013 gone already!  I saw Easter Buns in Woolies this morning.  They've been on sale since the Christmas mince pies finished ....I think that's a bit cheeky!  Instead of buying buns  - I do like something sweet with a cuppa  -  I made some healthy muffins.  I don't know if the link works, but I'll give it a go....

http://www.kieranspt.com/healthymuffinrecipe.html

had one at lunch and I thought it quite delicious!  Lots of suggestions for changes of flavour.  I did the recipe on the video using coconut and banana.  The muesli bar looks tasty too!

After that long introduction, all I have to add now is that I took today as a rest day, just in case I start another strain somewhere!  Tomorrow, I intend to do another easy run and thunderstorms are forecast so I must get out and back before that all happens.

Today :  about 1km walking around Woolies in Bowral!

If link doesn't work, go to website!

Walking Briskly ~~~

To be on the safe side, I walked this morning.  I don't enjoy it much at all, but I suppose it"ll all help to get back some fitness; feels like it's going to take the rest of the year!  I started and finished at home and, surprisingly, found I'd worked up quite a sweat even though there was heavy cloud cover, likely more rain and a couple of glimpses of the sun when it felt really hot.

8km Walk

For today....  8km

Easy Running....cont. ~~~

Much the same as yesterday ...an easy jog-along!  A mix of weathers : lovely light rain, so light I could just feel it touch my face; some windy streets and even the sun broke through for a minute or two; pleased to see it go as it only made for more humidity.

I set off from Renwick again, then surrounding streets and found the old bush track reopened (at 4km mark approx.) that had been closed when the new development began.  Unfortunately, after only about 200m I found myself back at Renwick Drive!  I think it might continue further but today I could see water and mud ahead and decided to wait for a better day to go exploring.

Today's Easy Run.

For today :  7km....incl. a few walk breaks uphill
AHR 69%;  MHR 82%
 

What a Day! ~~~

Conditions couldn't have been kinder this morning when I once again surfaced!  Light rain - more constant now at 2:00pm - and mist covering the surrounding ranges.  When I first peeped through the curtains at 9:00am, I thought, "Oh, I couldn't go out in that!  Much too wet!"  But then will power kicked in and said, "Of course you can!  You've had no hip or rib pain for several days so stop thinking like a frumpish shrew, get out there and do what you usually do!"

I did and there I was, cup of coffee later, parked in one of the many empty streets in Renwick, ready to make yet another comeback, my second during the past couple of weeks.  I aimed for and achieved an easy jog, no walking and with no aches or pain anywhere, old or new!  The light, misty rain soon stopped and it was just a fabulous feeling to be on the move again; no looking back now!

6km easy run.

No one to be seen anywhere.....Harmony!

Ducks ..barely visible in the rain ..crossing a paddock.

And a few friendly faces!

6km easy
AHR 67%;  MHR 77%

I Can't Believe This .....

 My GP isn't sure of the cause, but I now have what is infamously called 'costochronditis'!  In Google language :  it's inflammation of the junctions where the upper ribs join with the cartilage that holds them to the breastbone, or sternum!!  In my language, it feels like someone is continually stabbing me in the left rib cage with a sharp knife.  Thought I was having a heart attack when it first started.! Uncomfortable and disheartening, to say the least!  I could have caused a strain in this region while doing some of the exercises to fix my hip flexor strain, both on my left side....this is just too crazy!  My life is fast becoming one big strain and I'm heartily sick of it all.

More days off!  (Colour change deliberate!)

"I wonder what's next!"

Feels Like a Start! ~~~

I really should check the weather the night before a run or a walk.  I didn't.  I left home at 10:30 a.m. and returned at 11:30 to see that the temperature was 31.1 degrees.  No wonder I felt and looked fully baked!

Today I did a walk/jog routine, parked in the usual place in Renwick where all is a-buzz again after the holiday break.  Some of the houses are already occupied, so they obviously move in as soon as the building is finished and later on attend to the grounds, gardens etc.  It still seems strange to see this land that I used roam over when I had three dogs, when there were cattle grazing, lots of trees and grass and not another human in sight, now filling up with houses, builders, workmen, machinery, tall cranes and now, people living there!  Progress, I suppose, but I'd much rather it the way it was.

However, back to today's routine-can't call it training yet!

1km walk
4km easy jog
1.3km walk
Time 55 minutes
AHR 70%;  MHR 91%.....surely I'm not that unfit!  It has to be the heat.

No hip flexor pain at all!  Hurray!!  Stretched at home after an almost cold shower to put out the flames!!

6.3km Walk/Jog

Today......6.3km

Some Motivational News! ~~~

Physio this morning : exercises, bike and hydrotherapy pool......plus I can now walk/jog each day, stopping the jog part if there's any hip flexor pain;  in fact I  can do what I want, within reason, but....again must stop if any sign of pain in the groin area.  I call that very good news!

 Starting tomorrow, then, I'll do the 5km or 8km loop that I've been walking, depending on how my leg feels, in a jog/walk routine and hope for the best outcome.

I've see that the YMCA of Canberra Runners Club have their half marathon on May 19 this year, so I think that's what I'll aim for.  Too late for the half in April.  It's exactly 28 days today since my last training session, but only in the last week have I decided to get some treatment, thinking rest alone would fix the problem.  If only I'd gone to the physio sooner!

Anyhow....there we are - or rather, there I am - on the comeback once again, with an easy,  slow and careful approach!  I haven't the time or interest in being injured again!

Variations on a Walk ~~~

Part of the Old  Malt House...an abandoned ruin for many years...I took the photo, very overcast morning, at the turn-around after Lap 2 on the map.

Another walk, much the same course as yesterday, but in reverse direction and adding another couple of loops, one of which took me past Tooths Old Malt Works, Mittagong.  Perfect, cool conditions again....just right for running, but I resisted, with some difficulty, the temptation to jog slowly.  The hip flexor strain is definitely improving but.... patience be my guide!

Today, I'll continue with the strength/stretch exercises Ellie has given me.  I see her again tomorrow and I'm hopeful she'll be pleased with my progress. Ellie is always admonishing me to "learn to  slow down", which is all very well if you have lots of time, in which  case it's OK to slow down.  However,  at certain stages  -  I was going to say 'ages' - there comes a time when time keeps on running, but I'm not!  Besides, I find walking a bit boring; it's so slow...says someone who can't run out of sight on a dark night!

For today :  8.2km......walk!

At Last ~~~ Able to Walk!

I walked briskly this morning, taking the same loop from home that I used last time ....whenever that was!  Seems months ago, but probably more like a week or two.  My guess back then, because I didn't have the Garmin with me, was that the distance was about 3km which proves I have little or no ability at all in judging distance without the aid of technology!

This morning, in amazingly cool conditions, I walked the same route and, from door to door, the distance was 5.07km exactly...call it 5km!!  My leg felt fine while walking, but I'll know by tonight exactly how it reacted to that distance; seems to take several hours after exercise if there's going to be any pain.

Like Roger Rabbit, I'm very pleased with myself this morning!

....and it's a start!

5km Walk

Hydrotherapy ~~~

Over to the Physiotherapy and Hydrotherapy Centre today.  I must ask what the water temperature is, but all I can say is that it's HOT!  Too hot for me anyhow, though others floated around happily enough, jogging forwards and backwards for 30 minutes had me in quite a sweat.  I enjoyed it just the same..good to be doing something!


After the pool, Ellie gave my thigh another needling which I wasn't expecting, but if it helps- and it does -  I'll take it anytime!  Over the weekend I continue with the strength and stretch program and have permission to try a brisk 30 minute walk but with orders to stop if there's pain. Pain at any time means I'm to stop what I'm doing, even the exercises,otherwise I just worsen the injury.  Pain has to become my guide.....for now!

How to stay cool...

Awfully hot here now at 39 degrees!

Physiotherapy Today ~~~

An early call this morning at 8:30 asking if I could make it for an appointment at 9:00a.m.  Now, 8:00 to 8:30am is usually my time for thinking about getting out of bed!  However, after a quick shower and a cup of coffee I made it with time to spare!

I have the best of the best Physiotherapists. She is Ellie Scott who is in charge of the Physiotherapy and Hydrotherapy Department at Bowral Private Hospital.  I haven't had much need for Physiotherapy but other Physios I've been to in past years seem to treat several patients, all during the same time frame, going in and out from one to the other.  Ellie just doesn't do that! From start to finish she's there for each patient and believes in the 'hands on' approach to treat an injury unless, of course, other equipment is needed or ordered by a doctor for a specific reason. I think she's great!

To begin, after a fair bit of questioning and looking at the x-rays, she tested each leg for range of movement in every direction,  then felt the left groin area until she hit a spot which hurt so much I yelped and snatched her hand away! Right on the spot of adductor tendinitis!  This was followed up with "needling" which is not  like acupuncture at all : Apparently, whether your muscle is overacting inappropriately or under-acting inappropriately, the needle seems to have a normalizing effect. It acts as reset button for the injured muscle and seems to give some immediate relief.  That took about 10 minutes while I lay there and relaxed!

I was put through 5 gentle exercises which I must do 3 times every day.  Tomorrow, I use the hydrotherapy pool for about 30 minutes walking, with strict instructions that I don't race up and down the pool as I did last time I was there, 2 years ago.  I see Ellie again and use the hydrotherapy pool on Monday and then the stationary bike when I'm told and under her supervision.  She thinks I go like a maniac unless I'm carefully watched!

What a long talk I've had to my blog and it listens without interruption!  I write more on my blog now that I'm on my own than I used to when I had Jim to listen to me....and he never interrupted either!  Anyhow, I'm pleased I've made a positive start to ridding myself of this injury.  I can't see that I'll be ready to run the Canberra Half  Marathon in April, but I think there's one in May that I would hope to do if I can start my half marathon program no later than the end of this month.  I'd never enter any race half baked!

Well, dear little blog (and any readers), that just about covers all relevant recent rehab and I'll add any further fun as we go!

Look on the Bright Side!!

Out Again! ~~~ Same Injury ~ Updates 1, 2, 3 and 4!

Bad luck....I had uncomfortable pain in my groin strain last night, only two days after returning to the roads, so I'm off again today and until I can move without any sign of discomfort and pain.  When that will be, I have no idea. Will blog again when/if I resume running.

I wish I could think in the same way Jiminy Cricket does  : 

"When you feel downhearted
And don't know what to do :
Give a little whistle, Give a little whistle and
Always let your conscience be your guide."

All very well for him to talk....but I can't whistle! 



 

Friday,11th....latest on my injury!
Saw doctor this morning as there didn't seem to be any sign of improvement ~~~ Grrr!
Pain could be hip related ~~~ GRRRRR! Wondered about this myself.
Both hips have had x-ray ~~~ Quick and painless!
Results on Monday ~~~ eek!
May need some physio ~~~ that's OK! Have an excellent one ~~~
Next report, Monday ~~~  more to come!



Well......a report earlier than expected!
Phone call this morning, Saturday, 12th.  Dr wants to see me Monday, 10:00am about hips x-ray results!  Now, that's what I'd call fast work!
Surely it's only to tell me she's never seen such magnificent hips ...........outside of a zoo!  What else could it be? My tip is arthritis in the hip with referred pain in the groin!
Definitely another report on Monday!

Monday, 14th

I was wrong!  No sign of arthritis, osteo or otherwise, in either hip!  HURRAY! Just tendonitis in the groin area which physiotherapy (starting on Wednesday) and time will take care of.  Time, is a bit of a worry and patience I don't have a lot of but, heaven be praised, I live to run  again some day soon!

Fabricati Diem!!

Wednesday, 16th ~~~
I had to cancel today's physio appointment until next week all because of a nasty gastric upset yesterday; OK today but not ready for anything other than watching tennis!

Better Luck Next week!

Another OK Day! ~~~

  The plan for this morning was to try for 5km without having to walk at all and I did just that except for one short, steep hill where I walked to be on the safe side.  It was a very slow jog routine, keeping my feet close to the ground and taking short, quick steps which seem to work in keeping pain away.

5km jog in 38 minutes
Avg. pace 7:41
AHR 72%;  MHR 80%

Finished with gentle groin stretching and icing at home.

A Slow 5km

 For today, pleased to say 5k!

First Day Out - and Back, 2013!

This morning I thought it time to see how my injured leg would behave, or not, on the road.  With walk/jog in mind I set off from the Highlands School to Diamond Fields Road where I planned , if all went well, to call in on some friends at just past the 5km mark, knowing I had the option of turning back if there was any sign of pain.  All did go well, no groin pain, so I stayed with walking/jogging both ways.

Diamond Fields Road - Out and Back - 10.5km

I walked the first 2km and then a slow jog, followed by walking - about 50/50 -  walking up and down any hills. So good to be moving again!

Friends were at home and after about 45 minutes sitting on their verandah chatting over a glass of icy cold water, making friends with their new pup and watching a bird feed her two chicks in a nest precariously balanced in a vine that trails along the verandah, I was on the way back, leg intact and no pain unless I tried to lift it far from the ground.  This way, the jog looked more like a quick shuffle, but it got me there and back in good shape.  On with the ice pack and gentle groin stretch at home and...so far so good!  Tomorrow, I'll cut the distance down to 5km....big sigh of relief!

Today : 10.5km
Avg. pace 9:26m/k...slow but sure on a very rough dirt road!

Another Year Begins ~~~

....but with no running - or blogging - for me until this wretched groin pain has gone!

Here's to a Happy and Injury Free 2013!

A Very Happy Christmas Day to All.....

From LL!

Workout #1....Track ~~~ Unfinished!

Well, that's done it!  With only six repeats to run, I couldn't complete the last one because of the groin pain in my left leg. And I mean serious pain, otherwise I wouldn't have given up. I don't think I have any choice now other than to stop running, do the RICE thing and hope it goes away in time to resume training for a 1 mile race on January 10th.

I used Radio Road beside the Highlands School :  very hot but some shade.

Program :
2km warm-up
Drills
6 x 150m 'flat out'
5 min RI between each.

I did the 2km warm-up + drills
5 x  150m....couldn't run flat out!
5min RI

Icing as I type!

I think I'll join them!

 

Sunday ~~~ Off.

I'm not running today's easy 5km; instead I'm resting/icing my left leg where I have some slight groin pain.  Awful nuisance with only three weeks to the 1 mile race in Canberra.

I've been waiting for this "Little Gem" magnolia to flower for quite a few years and now, right at Christmas, it's brought forth its first beautifully scented white flowers with several buds still to open.  DLT!

Saturday's Workout #3...~~~

Better late than never  ~~~

Program :  
5km HR Evaluation

Same course as for last several Saturdays : School > Renwick>School.

5km course - out and back.

Few drills to start
5km 'easy'
AHR 118 (75%);   MHR 128 (81%)
Avg. Pace 7:14m/k   =  7.6 x 118 = 849.6...up from previous Saturdays....not good!  I have some pain in my left inner thigh to take the blame!
 Stretches.

Saturday 5km

Workout #2 ~~ Track ~~~

I did tomorrow's training today as I won't be able to fit it in tomorrow.

Program  : 
2km warm-up
Drills
6 x 200m 'strong'
50 sec RI.
 
Once again a warm, sunny day for this session at Chev where I wanted to run on the grass track instead of another workout on the road.  CC for the warm-up; 211m track for repeats.

2km warm-up
1 set Magill drills (no strides)

Warm-up and Track.

1:00.6 (68-82%);   :59.4 (78-85%);   :59.3 (76-86%);   :57.8 (73-85%);   :59.6 (78-87%);  :58.5 (77-88%).

I ran these repeats 'strongly' just like the program said! 

Today 3.2km

Easy Day ~~

Glorious sunny day in the Southern Highlands after the odd mixture of the past couple of days.  Today's session was an easy 5km for which I stayed in the Renwick streets.  This way, I had a variety of hills...long and short together with some flat sections.

Easy 5km

Slowed down when heart rate climbed into the 80% range.

 Few drills
5km in 36:30
Avg. Pace 7:18
AHR 111 (70%);  MHR 125 (79%).
Stretches.

Today  ~~  5km 

Workout #1 ~~ Track

Across to Bowral and Chev track again for today's session. Weather the exact opposite of yesterday's, which was 30 degrees; today, very cool, light rain, so far only 13 degrees and the ranges covered in mist.  A much better day for a track session, so I'm not complaining.

Program :
3km warm-up
Light drills and strides
4 x 800m 'strong effort'...last 'very hard'
4-5 min RI

With the school closed for long holidays, I can run anywhere! For the warm-up I ran every which way around the school grounds using, ovals, roads, bike track and cross country......a very enjoyable way to start off the day.  I haven't looked at the times for 800m repeats yet, but I struggled in each of them so I'm not expecting too much in the results.  Sleepless nights - until one, two and three o'clock before sleeping and then waking up like a zombie - haven't helped my training at all.  Nothing good comes out of being overly tired when it comes to training on the track especially.

3km Warm-up

3km warm-up through Chev campus
4 drills with stride between
4 x 800m ~~  4:40 (77/85%);  4:36 (78/87%);  4:43 (77/86%);  4:36 (78/86%).
No cool-down .... home to change.

Today  ~~  6.2km

Workout #3 ~~ HR Evaluation Run

Same course each week for this session.  Today was overcast, few drops of rain, very humid and I was very tired!  Have been tired since my one day and one night in Sydney on Thursday!  Does this mean, and I fear it might, that I'm past having a night in the big city?  I thought Sydney looked very grey and tired...much like I do... and I wasn't the least sorry to leave and return home.  I did enjoy the night though!

Program :
5km...on the easy side.

Starting at the school :  Few drills
5km in 36:35
Few stretches

5km RS course.

 
Avg. Pace 7:19m/km
AHR 112 (74%);  MHR 127 (84%).
RS Scale ( Heart beats per km)  =  817 (down from last Saturday...  Whoopee!)

Today   5km. 
 



 

Thursday's Late Edition ~~~ on Friday!

I was unable to write up Thursday's training because I made a very late decision  - while running truthfully - that I would get myself to this year's Cool Running Christmas drinks in Sydney.  I told myself - while running of course - that if I found accommodation for an overnight stay, I would be on the next train to Sydney, and I was and so very pleased that I made the effort to be there. The reservation was made at 2:pm. and I was on the 3:00pm train Sydney bound and ready for good night on the town...and it was exactly that!

I stayed as close to The Rocks area as I could afford!  That was Travelodge Wynyard, right by Wynyard Station and a short walk to Harts Pub where the Xmas drinks were being held.  It's some years since I last attended CR drinks and I couldn't help but notice how the numbers have become fewer than in earlier years.  Why have so many gone to Facebook never to return to Cool Running?  In years to come are we only going to meet friends and such like by looking at a screen and tapping away on a keyboard?  I don't know, hope not and won't be here to see it, thank goodness!  There's something so very special, I think, about being physically in the presence of family and friends, talking, laughing, sharing good food and drinks.  Pity if it goes the way of a lot of old, well-tried customs and the small screen and keyboard take their places...much as I love my computer, tablet and mobile phone!

Enough of these musings, but where else can I 'let it all out' if not here on my blog?  This way I don't have to bore or annoy others with my rambling thoughts.

Back to Thursday's run  ~~~

2km warm-up
Drills
6 x 150m 'all out' sprinting
5-10 min RI between each.

Renwick streets used :
2km warm-up + 6 drills
:37.9;  :38.1;  :40.8;  :42.7;  :40.9;  :38.3.
5 min RI
1km cool-down + stretches.

Now, if these weren't true sprints, they were certainly as fast as I could run and, at the same time, think about making important decisions like getting to Cool Running Christmas drinks! 

For Thursday....approx 4km.  ( Nil, today...in recovery mode!)

Another Easy One ~~~

I felt like a change of scenery today so I headed in the direction of Diamond Fields Road.....all stones and rocks as usual.  At 2.5km I was right outside the property where "Slipper" lives with his owner/rider.  I called in to find "Slipper" being put through his paces on the dressage arena.  I wished both a happy Christmas and started on my way back to the school.

Program :
5km easy or Rest 

Diamond Fields Road.. 2.5k each way.

I didn't feel any need to rest.....cool, cloudy morning.

Few drills
5km in 37 minutes
Stretches
AHR 111 (70%);   MHR 126 (80%)

Today 5km

Easy Day ~~~

Today's Program :
5km easy.

Easy 5km

Before running : 1 Set Magill Drills + Stride between each drill.
5km in 35:19
AHR 114 (72%);  MHR 123 (78%).
Finished with usual stretches.

Nice, cool morning; mostly overcast and breezy;  some sunny breaks.  Run seemed to go without any problems, but then, it not supposed to have problems on an easy day!

Today  5km.

Workout #1.. Track ~~~

Over to Chevalier College for today's session, the 2nd of 5 weeks' training trying to run faster.  It's back to winter here, cold and light rain. Crazy weather for December but I like it!

Program :
3km warm-up;  light drills/strides.
4 x 800m ...4-5min RI.....I took 4 min this week, 5 last week.
Cool-down. 

I ran 3km warm-up on what I thought was the CC course but, after talking to the groundsman, I learned that where I was running, after leaving the main grounds, was in fact the mountain bike course!  Now I know why there were so many huge humps and corners to manoeuvre in this section!

3km Warm-up. Lower left..Section of mountain bike course!

 So...3km warm-up

4 drills with strides between
 4:50.8  (118/130, 75/82%);  4:44.2 (119/131, 75/83%);  4>46.6 (120/123, 76/85%);  4:33.3 (123/136, 78/86%).
1km cool-down + stretches.

I felt these were fairly good repeats......tried to run strongly and put on a spurt to make the last one hard/very hard!

Today....7.2km 

Workout #3 ~ "Heart Rate Evaluation" Run ~

This run, done weekly on the same course every week, will be a guide as to how aerobic conditioning is holding up - depending on weather.  The number should stay the same or get lower over the weeks to follow. That's the theory and I'll be really interested to see just how this works out.

Program  :  
 5km....run 'by feel'; on the easy side.

Heart Rate Evaluation 5km

Few drills
5km in 34 min.
Avg. Pace 6:48m/k
6:59;  6:39;  6:43;  6:48;  6:52
Stretches.
AHR 121 (77%);  MHR 132 (84%)
HR Evaluation =  786.5....Oops!  Error Alert!  Should be 822.8

Run felt OK; hot and very humid morning; waiting for afternoon storm likely.  Began at the Highlands school and into Renwick for 2.5km; returned the same way, 2.5km.  This will be the course I use each week for a HR evaluation run.  Cool!!

For today    5km 




 

Workout #2 ~~ 200m Repeats

I really enjoyed this session, mainly because I love running downhill but, besides that, I believe it's good for the musculoskeletal system.  It was a superb day, all day, here in Mittagong  :  sunny, warm but not hot and a cool breeze.  The perfect weather and running downhill combined to make this a fast, fun workout!

Program  :

2km warm-up
Drills
6 x 200m 'strong effort'
50 sec RI
1km cool-down.

I ran the first 3 x 200m from the car and down a gentle sloping road in the new Renwick development which seems to provide all I need for running purposes : no traffic, uphills, downhills, long and short stretches of new bitumen roads and no one to observe my strange antics especially when doing drills!  Because I finished each 200m further ahead on the road, I ran the last three on a downhill footpath at the other end of the development.  55 seconds RI...jog back for that time and take off again!

First 3 reps here...

2km warm-up
Drills
0:58.0;   0: 57.4;   0:55.7;   0:53.7;   0:56.2;   0:51.2
1km cool-down + stretches. 

Last 3 reps. here.

For today....a lovely day!  :  4.2km

Another 5km ~~~

What a gale we have blowing today.... and a cold one at that!  A couple of sections I had to walk into a headwind that had me tripping over my own feet!  All things considered, it was a better run than yesterday.  Not exactly the same course.

5km Easy Running.

5km

Couple of drills
5km in 35:06
AHR 113 (72%);  MHR 137 (87%) 
Avg. Pace 7:11m/k
6:58;  6:51;  7:05;  6:58;  7:11.
Usual stretches.

For Today....  5km

Easy Run? ~~~

After yesterday's track, an easy run sounded good, so why didn't it feel all that easy?  One reason could be a bad night's sleep :   until around 9:00pm last night I was so tired I felt like I couldn't wait to get to bed, but from then on, to my surprise and horror, the fatigue lifted bit by bit, more and more wide awake so that by  10:00pm when I went in, sleep had deserted me altogether.  The hours ticked by and I saw 3:00am, then 4:00am on the clock before I finally dozed off for a couple of hours.  I hate nights like that because I know how the run next morning is going to feel....not easy!

Program :  4 - 5km easy

5km through Renwick

Renwick streets :
Few drills.....I knew immediately how the run would be so stopped after two...
5km in 35:16
AHR 113 ( 72%);  MHR 126 (80%)
6:40;     6:37;     7:11;     7:15;     7:31  ......slowing progressively with each kilomotre
Usual stretches. 

Other than lack of sleep, it was very windy and that didn't help at all.  Another easy 5km tomorrow before a hard day on Thursday and I hope that 5km will feel easier than did today's.

For Today....5km

Track ~~ Workout #1

Glory be!  This session was very, very hard work this morning!  Temperature down to 20 degrees from previous days of 35 but it was extremely hot and humid and the grass track very wet from overnight and early morning rain.  Nevertheless,  I had to give this first day of training (for a 1 mile race) my best shot no matter what the conditions.  And give it my best, I did!

Program : 
 3km warm-up
Light drills/strides
4 x 800m 'strong effort' ...first one slowest, last very hard.
4-5 min RI......I took 5 min.
Warm-down + stretches.

Rather than do the 3k warm-up in the 210m lane I decided to run a section of Chev's CC course and enjoyed it a lot, even though I had to about turn when I almost ran into some cows resting in the shade under trees.  Gave me quite a fright!

A Section of Chev's CC Course.

 On the Track :
 4 drills + strides

4:42.1 (129-140, 82-89%);  4:40.2 (129-141, 82-89%);  4:41.9 (129-140, 82-89%),  4:37.6 (130-145, 82-95%).

1k cool-down + stretches.

For the last repeat I couldn't have taken another step without falling over...legs lactic and came to a stop right on the 800m mark!  

This first track workout was a really tough one, so thank heavens for an easy day tomorrow!

For today ...7.5km

Another Goal ~~ 5 Weeks to Go!

Starting tomorrow, Monday, another change of program.  With help and good advice from Ewen regarding training, I hope to run a 1 mile race in Canberra on January 10 which gives me 5 weeks to be ready to fly!  This will be quite a challenge, however there's nothing like a challenge to stir and renew enthusiasm!

The new program is mainly geared towards speed so I'm in for a whale of a good time as of tomorrow when I begin the first day's training on the track at Chevalier College!

More stories to come over the next 5 weeks!