My Kinda Day! ~~~

Light drizzle and heavy fog on Range Road this morning; visibility less than 100m and beware the occasional motorist suddenly appearing from the mist on any of the many twists, turns and hills.  Other than being mindful of that, I loved the cool, foggy morning run on Range Road.  I started and finished at "The Abbey" nursing home and must have given a false but nonetheless stunning performance of an elderly occupant for anyone driving past as I stormed (?) up the hilly driveway to the finish!

Long Run :  11km in 1 hour 30 minutes..... several walk breaks on hilly sections.
AHR 67%;  MHR 80%
Training Effect 2.4  =  Maintaining  ... almost reached "Improving" status!

Week 2 of 10k program.......Done!

Tempo Run ~~~~ A headache!

The run was a headache and I had a headache!   I woke up with a headache and not feeling the least like a run, so I hummed and hawed, will I?  Won't I? Take the day off?  Get out and try?  The last mentioned won; can always stop if things go 'belly up'! It wasn't quite 'belly up' but near enough when I look at what the run should have been:

1.5km easy
3.5km @ Short Tempo pace (6:55m/k based on 34 min 5km time)
1.5km easy
3.5km @ ST pace
1.5km easy.

Instead of that it faded into :

1.0km easy
3.4km @ 7.7 m/k avg.....walk breaks!
1.5km easy
3.0km @ 7.4 m/k avg......walk breaks!
1.0km easy ... walk!
TE 2 = Maintaining.....surprising!  Thought it would be 'Minor' which is as low as it goes! 

All  9.9kms were a struggle.  Headache forced too many walk breaks, so if I achieved anything at all, I've yet to work out what it was! I hope it was better than not doing anything.  Rest tomorrow and back to Bowral Parkrun on Saturday after missing the last 4 weeks.

Track at Chevalier College, Bowral ~~~~~

I used the 200m+ mowed lane which is still visible but won't be for much longer as the grounds man was preparing the oval for football.  I was supposed to do 5 repeats of 800m, but I just didn't have anything left after the 4th so I quit!  Weather : overcast but warm; light wind.

I did : 10 min warm-up jog + few drills and strides.

Program: 5 x 800m in 5:12... (hate 800's...so hard!)  I did 4.
400m Recovery Intervals ....walk.
Cool-down + some stretching

4 x 800m : 
5:05.3 (76-85%) TE...Minor!
5:09.4 (76-84%) TE...Minor
5:09.6 (78-84%) TE...Minor
5:18.3 (78-84%) TE...2.0  Maintaining!! 


Again...I hate 800m repeats!

Long Run ~~~~~

I returned to Range Road for today's longer run.  Ages since I ran there but I'm going to use it each Sunday because I can't think of anywhere else I'd get such a thorough workout on hills!

This morning was windy, but that's par for the course up on Range Road which overlooks Mittagong, Bowral and beyond. I didn't bother about pace or time, just happy to go the full  distance for today...... with a few walk breaks.  Enjoyed the run very much  - magnificent views - even though it wasn't an easy run by any means.

Turn around at 5km

 10km in 1 hr 20 min
Avg. Pace 8:10m/k
AHR 70%;  MHR 82%

Training Effect (TE) = 2.6 (Maintaining!) 

....and that's Week 1 of my 10km program....Done!

.

Training Run ~~~~~

I was a volunteer at Bowral Parkrun this morning but once finished with that I ran the course ...slowly!  Beautiful morning, though a heavy fog hung low over Bowral for the starters........

 A foggy day in Bowral town!

  By the time I set off with Jan and Max (who had already run the 5km) it was sunny and warm.  Next Saturday I plan to start with the others, after missing three Saturdays with a heavy cold/cough.

Today : 5km
35:55
AHR 123 (78%);   MHR 140 (88%)
Training Effect 3.4 ....  Improving!!

Tempo Run at Parkrun ~~~~~

For the second time this week I drove to "The Briars" - Bowral Parkrun course - for today's run.  I love running on this course :  it's totally quiet and very picturesque as it follows alongside the Wingecarribee River and open fields for miles around.  I didn't see another person on the path the entire time.

Tempo Run :  8km
1.5k easy ...down grassy slope and cycle path
5km @ ST pace (6:56m/k based on 33:50 5k time).... along cycle path 2.5k and back)
1.5k easy ..... cycle path + up grassy slope without stopping!

My  time for 5km : 34:14.....not too bad considering ......
Avg. Pace 6:50m/k ...OK with that.
AHR 129 (81%);    MHR 140 (88%).
Training Effect : 3.6 = Improving!

Very much enjoyed this run;  pace was comfortable; no walk breaks; lovely sunny morning that has now, at 2:00 pm, changed to another thunder storm.  So far so good for this week!

 

At Chevalier College for Track Repeats ~~~~

Week 1, Day 1 :  F.I.R.S.T. 10km Training Program  :   Paces based on 33:50 5km time.

Track Repeats :

10-20 min warm-up ......did 10 min + few drills & strides
8 x 400m (2:33)  .....  400m RI walk/jog
10 min cool-down...did 5 min + stretching.

8 x 400m  :
2:25.8 (AHR 75%);  2:25.9 (78%);  2:21.9 (78%);  2:31.2 (79%);  2:27.4 (80%);  2:25.5 (83%);

2:24.2 (AHR (80%);  2:20.5 (83%).

Training Effect ranged from "Minor" to "Maintaining"!

The morning was overcast...good!  I felt...... good!  Repeats..... also good!

5km non-stop! ~~~~~

I drove across to "The Briars" at around 11:00am this morning to see if I could get through the 5km Bowral Parkrun course without a single stop.  I did!  Slowly, but surely, after several weeks off and only light jogging last week, I managed to get through the 5km course without a break, not even on the final hill.  It was quite hot with a strong breeze.

5km in 38:45
AHR 127 (79%);   MHR 150 (94%)
8:12;    7:45;     7:38;     7:17;     7:46

Bowral Parkrun 5km Course.

Training Effect 3.8 =  Improving!  4.0 would have been highly improving!

Next Saturday I'm down as volunteer .....scanning bar codes; by the following Saturday I will be running with the others!

I've also made a change to my running during the week by changing to the F.I.R.S.T. 10km training program from the 5km which I've been using for several months now.  I need change as a challenge and for motivation! This, like all F.I.R.S.T. training programs has all paces based on a recent 5km time.  Recently, mine was 33:43 so I'm using 33:50 for the three major sessions : track repeats, tempo run and long run.  Start Tuesday at Chevalier College track.

Continuing to 'Maintain' ~~~~~

Just made it into the "Maintaining" category today!  An unpleasant, windy morning when I left the Highlands School at 11:00am.  I moved on to Week 5 in C25k to add a little more time to the session.  Hopefully, back onto my 5km program next week.


Week 5, Day 1:  45 minutes
Brisk 5 min walk warm-up
Jog 5 min; Walk 3 min
Jog 5 min; Walk 3 min
Jog 5 min; Walk 3 min
Jog 5 min
5 min walk cool-down.

AHR 97 (61%);    MHR 123 (77%).
TE 2.0 .....  Maintaining!

"Maintaining" ~~~~~ Continuing!

A warm and very windy day!  Started 'fitness' run/walk at school, to Diamond Fields Road and back to school.  A couple more hills today and all OK!  Feeling stronger each day....woohoo!

C to 5km Week 4, Day 3:  35 min approx.

Brisk 5 min warm-up
Jog 3 min
Walk 90 seconds
Jog 5 min
Walk 2.5 min
Jog 3 min
Walk 90 sec
Jog 5 min
Walk 5 min cool-down 

AHR 97 (61%);  MHR 146 (91%)
TE 2.2 : "Maintaining"!!

"Maintaining" ~~~~~ Fitness?

Today was much warmer and more humid than yesterday when I began my C to 5km return to fitness regime.  Nevertheless, there were no problems with the following easy 30 minutes :

5 minutes brisk walk warm-up
Jog 3 min.
Walk 90 seconds
Jog 5 minutes
Walk 2.5 minutes
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Walk 5 minutes cool-down.

3.5km
AHR 102 (64%);   MHR 132 (83%).
Training Effect 2.3  =  Maintaining!  WooHoo!! Included a couple of hills.  Better result than yesterday's.

After Almost 3 Weeks Off ~~~~~

....with a horrible cold/cough, I got myself out this morning and what a glorious morning to make a comeback: sunny, warm, slight breeze, a hint of autumn in the air and green leaves, that will soon change their colour to red, orange and gold, starting to fall from the trees.

I used the C to 5km app on my phone so as to keep some sort of rhythm going and also to take any guess work out of what I was to do....

C25km, Week 4, Day 1...about 30 minutes
Brisk 5min warm-up
Jog 3 min
Walk 90 sec
Jog 5 min
Walk 2.5 min
Jog 3 min
Walk 90 sec.
Jog 5min
Cool-down walk 5min.

AHR 92 (57%);  MHR 113 (71%)
Training Effect 1.5 =  Minor!!  

Fingers crossed I'll continue with Day 2 tomorrow and so on for approx the next 2 weeks until I'm fit enough to resume my 5km program.  So good to be out and about again!


 

Bowral Parkrun #22 ~~~~~

Definitely should have stayed in bed! I wasn't expecting to be so completely annihilated :  couldn't breathe, couldn't run, couldn't stop coughing and stomach cramps the entire time.  This bug is taking its toll nearly 2 weeks later; nevertheless, after having tried out on Thursday, I really thought today might be better.  Instead I came home with a blazing headache and stomach cramps.  I showered and went to bed for a couple of hours.  No idea how I'll tackle this coming week; just wait and see, I suppose, how I feel from one day to the next.

I must have looked nearly as bad as I felt because another runner insisted I sit down and brought me a glass of water, asked if I'd like a cup of tea at the Briars and then offered to drive me home! The water was welcome; couldn't stomach tea and drove home without crashing!  The same runner has since phoned to see how I am......a very kind Parkrunner indeed!

Getting sick is such a pain!

Today 5km in 36:20

AHR 81%;   MHR  89% .....much too high for mostly walking pace.
Splits : 6:35;  7:01;  7:15;  7:27;  8:00  

Missed the Whole Week ~~~~~

Never had a common cold like this one!  Nothing 'common' about it either; it was a very superior sort of cold!  Kept me in bed a couple of days and housebound the entire week, until this morning I just had to get out to see if my legs still knew what to do when asked!  To do this I drove across to Bowral Parkrun course where I hope to reappear on Saturday without falling in a heap!

I jogged/walked the 5km taking several breaks to use my puffer and ease my breathing which sounded like that of a rusty old steam train.   I hope not to make these noises on Saturday!  I was very slow, didn't look at the Garmin at all and, despite some early breaks, I didn't stop at all on the final climb.

Today:  5km in 37:20
Avg. pace 7:35 m/k
AHR 118 (74%);   MHR 141 (88%)

TE 2.5 ~~~ Maintaining.

Missed Bowral Parkrun #21 ~~~~~

I'm down and out with a monster sore throat and head cold!

 OK till about 7 pm last night when I suddenly felt sick which isn't the way I usually start a cold;  in fact I didn't think I had a cold at all until the sore throat kicked in a few hours later.  Now, Saturday, I'm staying inside, all the while sneezing, blowing and feeling miserable!  By resting all weekend, I'm hoping to be fit to run next week......fingers crossed!

Tempo Run ~~~~~

Today's tempo run :

1.5km easy
1.5km @ ST (short tempo) pace
1.5km easy
1.5km @ ST pace
1.5km easy
1.5km @ ST pace
1.5km easy

I had VP set to run at 6:59 m/k based on 5km time of 34 minutes.

3 x 1.5km @ ST pace .........     6:43;    6:52;     6:58...close!

Very warm; some breeze; not an easy session!

Hills ~~~~~ Short Ones!

Today:  walked to the bottom of Bong Bong road and then short hill sprints up, walk down... 10 times.

Track at Chev. College ~~~~

Hot and humid on the oval; no lanes so I ran just inside the boundary fence which is a little over 400m.

10-20 min warm-up ....easy jogging + few drills and strides....16 minutes.
1600m 10:41(my time 10:52; TE 2.2 maintaining);
1200m 7:54  (my time 7:55;   TE 2.1 maintaining);
800m   5:12  (my time 5:14;   TE 1.8 minor);
400m   2:34  (my time 2:28;   TE 1.3 minor).

I went from 'maintaining' to 'minor' Training Effect!

Big struggle this morning; just managed to stay close to VP!  Used 34 minute 5km time for all paces.  A much harder session than I thought it would be!  Breathless except for recoveries!

Longer Run with Leah ~~~~~

Very hot by the time we met at the Highlands School at 10am so decision made to take it easy for 8km on Diamond Fields Road where there would be some shady sections.  We ran easily on the flats but hit a good pace on every hill!  After yesterday's Parkrun that was quite enough for me.  I did a few drills and jog on Radio Road while waiting for Leah to arrive.

Today's Total : 8.3km

Bowral Parkrun #20 ~~~~~

Difficult to get a day as perfect as it was in Bowral this morning : quite cool which was nice, and no humidity which was even nicer.   7:15am at "The Briars" for the usual warm-up jog and a few drills and right on 8:00am off we go....75 walkers/runners...down the wet, slippery grass slope and onto the concrete path for 2.5km and the turn-around.

I knew I was running quite well and felt I just might get below my last PB of 34:45 and I did!  After crossing the finish, I looked at the time on my Garmin 620 and thought I saw 34:43 which wasn't all that exciting but still "beggars can't be choosers" and I'll take anything that's even a second faster!  Then I took another look ....   33:43!  To say I was excited is an understatement of monumental proportions!  Organizers must have thought I'd taken leave of my senses as I raced back, thumping my fists in the air and shouting : 33:43!!  Not the sort of behaviour you'd expect from an 85 year old at all and that's 7 PBs out of 16 runs.

Last week's training went well and that would have had a lot to do with the improvement today I'm sure.  Here are some stats :

Time  :  33:43 (33:42.9 to be exact)
Splits :  6:33;   6:39;   6:40;  6:41;  7:09...up the hill!
Avg. Pace  6:45 m/k
AHR 133 (81%);  MHR 147 (90%)
Points... 79, making a total of 1449 so far.
45th out of 75.
Training Effect (TE) 4  =  Highly Improving! 
Age Graded Score ....   91.5%!   "Bloody Good!", I said out loud and I don't normally use such unseemly language!

I've been so excited all day about today's Parkrun time...can't help it!  I don't think I've fully grown up yet!! 

Tempo Run ~~~~~

I was a little disappointed with my run this morning.  I felt I was running better than usual, I didn't feel as though I was pushing myself too hard, I didn't stop or walk at all, the weather was cool and I was sure I'd go under 35 minutes even with a couple of hills thrown into the mix!

My program was : Tempo Run
1.5km warm-up
5km @ ST pace 7:05m/k based on 34:40 5km time
1.5km cool-down...OK around Renwick streets.

I did the warm-up through Renwick OK.  Set VP at 6:55m/k

 

5km Tempo Run

5km in 35:59...disappointing! 
6:49;  7:09;  7:20;  7:23;  7:15

Avg Pace 7:12m/k

TE 3.6  =  Improving... really?

AHR 87%;   MHR 94%

I've run better than that at Parkrun!  Oh well, we'll see what this Saturday brings!

Today :  8km
 
 
 

Listening to Music and Spinning ~~~~~

From 12:30 till 1:00pm I listened on ABC Classic FM to Margaret Throsby who played past interviews with Tom Uren and his chosen music at the time of each interview.  I had no idea he was an opera lover and so the 30 minutes of easy spinning on my indoor bike passed very pleasantly, not just with the music but more so hearing his views about peace and people learning to understand and love each other more.  One of his favourite pieces was a cello concerto.  I know nothing at all about how to play the cello but I just 'leave this world behind' whenever I listen to its soothing and sorrowful sound.  For me the cello is the most beautiful and elegant of all musical instruments and this piece brought a tear to my eyes.  Prior to listening to it, I'd seen on a website a human being in a cage, doused with petrol to be burnt to death by Islamic State militants.

I don't know that too many people have heard or heeded any messages form anyone over the decades for peace and understanding. let alone love!

 RIP Tom Uren, aged 93. 

Chev College Track ~~~~~

I managed to record only the warm-up and one repeat when I saw the battery was flat on the 620.  I'll take the time for the one recorded as much the same for the other repeats since I felt I was running with the same effort.. Very annoying when I can't be sure though!

10 min warm-up incl. Magill drills with alternating strides.
4 x 1000m @ 6:45m/k...re 5k race time of 35 min.

1st and only recorded rep. ....6:44...
Fingers crossed for the remaining 3!

Weather OK this morning; sun in and out from clouds; humid; could rain later.  Used a mowed 200m narrow lane which has something to do with the cricket boundary I think.  Works well for me too!

Long Hill Repeats ~~~~

I'd finished my hour, 10-11 a.m., at the Highlands School, rushed through the supermarket and then drove across to the Briars Inn with the intention of doing a few repeats on the dreaded hill that marks the finish of Bowral Parkrun 5km course.

Warm-up Jogging Down.......

Had the whole place to myself -  such a lovely part of the world!  - and did a short warm-up jogging down hill to where the grass slope meets the concrete cycle/walking path, about-turn to half way back where the climb begins.

>>>>>>>>and up!

Running Up >>>>>>>>>>>>>>

I ran 8 times up hill, walked down, waited a couple of minutes and started all over again. Each run took approx 90 seconds. I didn't have my Garmin 620 with me as it wasn't until I'd finished at the supermarket earlier, that I decided to do this hill session.  I hope it helps this coming Saturday!

Sunday's Longer Run ~~~~~ and

 I met Leah at the Highlands School 10:00am and from there we headed down Bong Bong Road, into Old South Road and then Diamond Fields Road  ~  5km out and 5km back ~ ran hills strongly ~  couple of walk breaks.  As always, this is my favourite course because it has everything a runner (like me) could want ....uphills, flat, downhills and, most importantly, a quiet countryside setting.


While waiting for Leah I moved the goats into another paddock and then did a few Magill drills and strides.

Today :  10km.
T.E.  2.5   =  Maintaining!

Bowral Parkrun #19 ~~~~~

Volunteered this morning at Parkrun....my job, handing out the tokens to finishers. I like this; it gives me a chance to encourage others to sprint to the finish as I see them coming in!  First male finisher this morning was a Canberra runner, Scott Imhoff, in 17:49. 73 runners/walkers today and what a glorious morning it was too.

After my job was done, another volunteer and I jogged the 5km together.

I   LOVE   BOWRAL   PARKRUN ............   

In My Hoka "Cliftons"!!

Tempo Run ~~~~~

Crazy weather!  This morning, more like autumn than mid summer : cool to cold wind but plenty of sunshine.  I was glad of the cool change because I had to do the longest tempo run in my program:

1.5km easy
3.5km @ ST pace
1.5km easy
1.5km @ ST pace
1.5km easy
3.5km @ ST pace 
1.5km easy.

14.5km

I don't know at what pace I was running the short tempo sections :  the automatic 1km laps, which I should have cancelled but didn't, were overlapping the tempo laps, so I just ran those sections at what felt like a fairly hard effort.  I think the session was a good one :  ran hard when I had to but felt OK while doing so.  I felt quite pleased when I finished, not tired, and three strides towards the end made for what I felt was a worthwhile training session.   Total : 14.5km

 I talk to my tomatoes! This one is called "Beefsteak"....true!

Ripe for the picking!

Longer Run ~~~~~ Australia Day!

What a perfect day for a run!  Very cool and overcast in the Southern Highlands.  I enjoyed every kilometer from the Highlands School along Diamond Fields Road and back stopping only to take a few photos.

Diamond Fields Road Run

Today :   11.3km
T.E.  2.5  =  Maintaining!

Bowral Parkrun #17 ~~~~~ 34:58

I don't know why my official times at Bowral Parkrun are sometimes not correct!  Today. 35:05, only 6 seconds slower than my Garmin 620 of 34:58, so I won't worry about it.  But, rightly or wrongly, 'my time' being right means a lot to me so I'm taking my GPS time as being the correct one in future.  It's not that I take seconds to start; I'm in the front line of a small group of runners, press start when RD says "Go" and press 'Finish' as I cross the finish line and go immediately to have bar code etc scanned.  I know I can notify RD when there are errors  and I did so last Saturday when Garmin time was 34:45 and a PB whereas published time was 35:01 It was later corrected in results but I don't like making a regular fuss about timing.

Whinge Over!!

I was running really well this morning and well in line for another PB....until the finish hill when I began to violently dry retch;  couldn't run and barely walk the 500m to the end; collapsed on the ground and thanks to Christine RD and others who either fanned me or gave me water to drink...what a mess I was in!  A local doctor who runs every Saturday assured me I wasn't about to have a heart attack which cheered me up no end! I owe all who helped me a huge thanks!

Googled "the heaves/retching" and it seems to be because of insufficient fluids and pushing too hard...sounds right!

My time according to Garmin 620 : 34:58

Take a look at the splits!  6:35;     6:42;     6:44;     6:46......and.....8:09!!!!!!  Tells its own story!

Avg. Pace 7:01 

TE (Training Effect) :  4.5 = Highly Improving (5 is 'overreaching!)

I wasn't the only one affected by the weather today.  All to whom I spoke found it very much as I did :  wickedly hot and atrociously humid!

Next Saturday I'm a volunteer so I have time to recover and go after that lost PB!!

Easy Jog/Walk ~~~~~

Having done no running this wet week, time to see if the legs would move.  They did, but awfully slowly! As usual, a too late start and it was too hot and humid to do much more than jog/walk, but I wanted to do something before Parkrun tomorrow.  Clouds coming across now so the forecast for storms might turn out to be correct.

Today :

6km jog/walk

 

The Local Rag ~~~~~ and Bowral Parkrun!

Good to see Parkrun receiving some publicity in the local press!  I don't get this particular paper and had no idea a local identity had been featured until I had a call from a neighbour who said she was glad this person hadn't been referred to as a 'legend' again! Some months ago when Bowral parkrun started up, 'legend' had been used.

I didn't know how to get the information onto my blog except to take a photo of the article and then transfer it here.  I'm sure there is a better way of doing it, but this will suffice.

The pressure is on for those points now!

                                                                                    
                                                                                        

Hill Repeats ~~~~~

Bong Bong Road

Surprisingly cool morning!

Parked in Highlands School (top left), short jog around school grounds, downhill on Bong Bong Road to where it meets Old South Road.

6 x 90 seconds long hill repeats
Jog down. Wait few minutes & Repeat.
Jog back to school where I moved the 6 goats into another paddock and then home.

 I was too tired to do a long run yesterday.  Thought it more gainful to rest and today do something short, but requiring some effort.  Hill repeats did the job!

Bowral Parkrun #16 ~~~~~

A new PB at last!!  It was Parkrun #12, December 13, that I ran a recent PB in 34:59. Today, it happened again and I had a feeling before I started that today was going to be be the day for another one!

I was at 'Briars Inn' around 7:15am for the usual warm-up of an easy jog and a few drills, a drink and a toilet stop!  67 runners/walkers this morning which is good for a small Parkrun such as ours.  Weather good : warm, very warm running but a welcome breeze kept conditions pleasant and the course has to be one of the prettiest Parkruns...a downhill grassy start (muddy in one section after rain), along the cycle/walk path which runs parallel to the Wingecarribee River on one side and open fields on the other.  Country-life at its best!

Bowral Parkrun 5km

For all of the 5km I felt quite confident I was in line for a PB ...funny how you just seem to know it on a particular day, right from the start!  Wasn't easy though and I had to stop once to retie a shoelace...there goes 5 seconds, I thought, and then put on a spurt to catch up 5 seconds!  No stopping on the hill climb to the finish either and finally a sprint, well I call it a sprint, to the finish. I must be mad.....I give this run everything I've got; you'd think there was a million dollar prize waiting for me...I try so hard!  Can't help it; it's the way I am! VP set to run 6:59m/k and I won!

5km in 34:45
Avg. Pace 6:59m/k  ...same as VP!
Splits : 6:45;    6:51;    6:58;    6:58;    7:10

**TE   3.7   =  Improving! 

Age Graded Score ...88.78%   WooHoo!!  Can I get to 90%??

I should give some credit to the new shoes I wore for the first time today...Here they are :

Hoka One One "Clifton"

A light, well cushioned runner...thanks Ruth for the thumbs up!  I wasn't disappointed.
 
**TE stands for 'Training Effect'.  One of the many features of the new Garmin 620.  It uses heart rate to measure accumulated intensity of exercise on your aerobic fitness and indicates if you are maintaining your current fitness or improving it.
1.0  -  Minor
2.0  -  Maintaining
3.0  -  Improving
4.0  -  Highly Improving
5.0  -  Over-reaching.

Tempo Run ~~~~~

5 of 8km

 

 

Lovely morning!  Warm, cool breeze...just right!

Tempo Run : 1.5k warm-up from home to Renwick.

5km @ 7:11m/k based on 35 min 5km time.

1.5km cool-down ..Renwick to home.

Time : 36:12
7:33;  6:58;  7:10;  7:20;  7:10
TE 3.1 = Improving!!

VP was set to run 7:00m/k so I finished about a minute behind him..... BLAH!!
 

Track........On Road ~~~~~

Unable to get across to Chev College today.  I walked from home to Highlands School and ran up and down Radio Road, which is at the side of the Highlands School.

Radio Road 300m + 100m on BongBong Road

2km walk to Highlands School.
 
6 x 400m...program time .. 2:39 based on 35min 5km time F.I.R.S.T. 5k training.

My times:  2:35;    2:32;    2:30;   2:31;   2:33;    2:31

2km walk home. 

I didn't leave as much recovery time between each repeat as I usually do and, strangely, I felt I ran better with less recovery!  Maybe not time for momentum to lapse?  I don't know!

Rest tomorrow!

I Did a Couple of Short Hill Sprints!

I don't usually do any running on Mondays and I'm without my car for a couple of days this week, today being one of those days.  Tomorrow, I won't be able to get to Chev track either but 'the show must go on' regardless and so I'm having to make a few adjustments for the week but still keep today fairly easy.

I decided on the following :

2km walk to Highlands School warm-up.
4 x 8 seconds sprints up grassy slope near basketball stadium.
1 set Pete Magill Drills with strides in quadrangle.
2km walk home cool-down.

...and that's what I did!  I don't think the slope was steep enough and barely 8 seconds; the grass was almost knee high and wet but I felt "good" when I finished because I'd made an effort to do something constructive after being worried for days about not having my car available every day.  It's been tragic how I've dreaded not having a car; couldn't sleep last night just thinking about it!  I've never, ever been without my car in all my life for anything more than a service, never had an accident until now when a careless driver put a dent in the front and which I'm now having to get repaired.  As I said, it's tragic how dependent I am on a car and it's been like preparing for major surgery leading up to this morning when I had to part with it...like an amputation really!

The best 'hill' I could find!

 Tomorrow, I have a plan for my track session : walk to school again and use the quadrangle for a track.  Checked the soccer field but the grass is too long and too soggy.  I'll have to measure the quadrangle first with the Garmin and probably change the program to suit the confined space.... ..something like 400m repeats instead of the 1200m that I should be doing.  I'm hoping the forced changes don't set me back too far...Ha Ha!!  Anyhow, I'm determined not to let it stop me altogether; besides, it should make good viewing on the CCT scanners!

Bowral Parkrun #15 ~~~~~

Bowral Parkrun 5km

What a day for surprises!  I knew Ewen and Jim were driving from Canberra to try out our course, but had no idea that Barry, Ruth and Margaret were also coming.  Such a thrill to see these lovely ACT friends again....made me realize that I really do miss them.

Ewen was placed 4th overall and Margaret took out the 65-69 record..great runs for both!

I was quietly pleased that all found the course more difficult than the ones they run in Canberra!  That made me feel a whole lot better about my own times.

Today's 5km in 35:16.  Age Grade Score 87.31%.....still can't get past my PB of 34:59 Age Grade Score 88.18%.   So, the challenge to speed up on the final hill continues!

 

Running 'that hill' I was scared the little girl with her dad might catch me!  She was a great little runner...did the whole 5km without a stop!

6:45,  6:56;  6:58;  7:15;  7:20
Avg. Pace 7:05m/k
TE  4 = Highly Improving!    That cheered me up no end!

 Actually, I was quite happy with that time for today.....a very humid morning; heavy fog over Mittagong; grassy slope/hill (depending on which direction one is running!) wet grass but I've seen it worse.

Breakfast at McDonalds, Mittagong, finished off a perfectly lovely morning! 

...and here we all are!

Easy Run with Leah ~~~~~

It just was too darned hot this morning to do the planned tempo run, so it turned into a pleasant jog along the Bowral Parkrun course with Leah for company.  Started at 9:00am and it was already very humid; grass hill wet..hope it's been mowed before Saturday!  With Leah charged with seeing that I didn't stop on the uphill to the finish, I managed to keep away the demons that had made me walk last Saturday!

8km Bowral Parkrun Course

Track ~~~~~ at Chevalier College.

The faintest sign of the 400m lane visible with longish, wet grass and high humidity.  That's what the oval at Chevalier College was like this morning at around 10.00am.

The program :
10-20 min warm-up......I did about 8-10min.
6 x 800m in 5:22.....based on my 5km time of 35min. in the F.I.R.S.T. 5km training program.
Cool-down.

And the results were.....a little disappointing, but considering the heat and humidity, I was satisfied.

5:34;     5:44;     5:44;     5:30;     5:26;     5:25 

For Thursday's tempo run, I think I'll use the Parkrun course ...and hill....again!

 

Resolution for 2015 ~~~~~

....and it is never,ever, ever again for as long I shall live, ever run in the heat again!  I've been lying down all day feeling sick as a dog.  I was badly effected by the sun and especially the humidity right from the start, taking more walk breaks than I care to count and completely walked the final hill where I felt that I'd throw up if I didn't soon finish, then sat under a tree in the shade till I felt well enough to drive home where I showered, put on light clothing and collapsed on the bed till now at 4:00pm!

The course felt like a steam bath!  Temperature 30 degrees here today, maybe less at 8:00am but felt more like 130 on the cycle/walking track surrounded  by acres of wet grass in the surrounding low lying paddocks.  Until now, I haven't been able to stomach even a drink of water, let alone my much loved cuppa!  From hereon, I have to accept that I cannot risk running on days with high temperatures and humidity.  Just can't do it!

So here is this morning's awful attempt at Bowral Parkrun #15 ~~~~~

Time : 37:21
Splits :  6:39;  7:14;  7:24;  7:34;  8:28!!
T.E.  3.8  'Improving'.......could have fooled me there!
Running Dynamics :  160 spm;  Avg. Cadence 201 spm;   Avg. stride length 0.83m.

Parkrun 5km on a very hot day!

 

Bowral Parkrun Tomorrow! ~~~~

Rest today; ready for Bowral Parkrun tomorrow....my favourite run of the week!

Briars Inn, 1893.  Major J.J. Walters and two of his sons!

Briars Country Inn,  Now!  .... Start/Finish for Parkrun.

2015 STARTS!! ~~~~~

A New Year begins and long may it run!

 I met Leah at the Highlands School at 10:00am and it was already steaming ...nearly said stinking ... hot! What would have been a tempo run became an easy, social and very hot run.  Called in at her parents' house for a drink of water after 2km.  Even though we tried to keep to shady streets, it wasn't the most pleasant way or time of day to run at all.  Nevertheless, it does for a start to 2015. And it was extremely hot!  We did approx. 8km including warm-up and cool-down walk.

Stepping Out for 2015!