Sydney Running Festival ~~~~

Blackmores 9.23km Bridge Run ~~~~~~~~

A great weekend in Sydney!  Stayed at the Menzies Hotel Saturday night, right opposite Wynyard Station, so only a one stop/3min train hop to the start at Milson's Point.  Pre-race meal with friends at the Hart pub at the Rocks : delicious steak and mushroom sandwich with the best chips I've tasted in a while, all washed down with a cold beer.
The start was at 9:00am but it was 9:25 before we slowly walked to the starting mats ... such was the enormous crowd. Then we were off and away on what was for me, the most fun and enjoyable run of this size I can recall in quite some time! Running across the Harbour Bridge, the views, the crowds, overhead helicopters....something not to miss! 
It's quite some time too, that I've felt so good for an entire run; not the easiest course especially that long uphill climb from Lady Macquarie's Chair, but I didn't walk anywhere and, joy of all joys .... I was not only running with many others, but passing some along the way!!  An advantage gained, I'm sure, by including regular short hill sprints in weekly training. A light drizzle of rain did nothing to daunt my enthusiasm and I positively 'flew' ...hmm... the last few hundred metres to the finish!!



Blackmores 9.23km Bridge Run, 2015.

Results: 9.23km Bridge Run .....
Time : 1:07:26
Avg.Pace 7:12m/k.  Heart Rate 81-89% of Max.
Splits : 7:41; 7:25;   6:44; 7:29;   6:58;  7:04;  7:26; 7:22; 7:11 +(1:30 for 0.23)
TE ... 5.0 ...Overreaching!  TE must have been having a heart attack!!

Results Age Category 85-89.....
1st Place ( in both women and MEN categories!  WOOHOO!!!).  I just can't help feeling a little smug!

Summary Blackmores Bridge Run 80+ Female Country Name / Bib#:

Norma WALLETT  #39935

Status - Finished

Gender: Female Division: 80+

Team:

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OFFICIAL TIME 01:07:26

Overall Rank Category Rank Gender Rank 8045 from 11465 finishers 1 from 4 finishers 4670 from 7162 finishers   SHOW SPLITS SPLIT ACCUMMULATIVE LOCATION TIME DISTANCE SPEED/PACE RACE TIME OVERALL DIVISION GENDER 3.5k 00:27:05 3.5km 7.75 / 7:44 00:27:05 10225 2 6248 9.23k 00:40:21 5.7km 8.52 / 7:03 01:07:26 9383 1 5651

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5km Easy ~~~~

No warm-up; no cool-down.  5km easy on Bowral Parkrun course.  Only one puddle to negotiate!


5km in 36:19
Splits : 7:48;   7:16;   7:12;   7:08;   6:54 .... faster running uphill than down!


TE 3.5 = Improving!

a Few Strides etc. ~~~~~

At the same incline as a week or so ago :  first, a few drills followed by 6 x 80m uphill strides.  Perfect Spring day; hard to see that the weekend is to be wet for Sydney Running Festival.




These drills Part 1 and Part 2 :
https://youtu.be/KLcafa-wHLw
https://youtu.be/DNm2E6lueF8




I'd have made short work of that child!!

Track ~~~~~

Chev. College track.  Groundsman had just mowed a narrow 400m lane for me!  Windy conditions.

15 min warm-up +  strides/drills

6 x 400m 2:39

2:32;  2:42;  2:42;  2:33;  2:31;  2:28

Cool-down/stretches 

Tempo Run ~~~~

Over to Bowral Parkrun course again for today's run.

XXXL puddle blocking cycle path!

5km easy
Time 36:01
TE =3.0 = Improving!!

Really beautiful day for such an easy scenic run!

Track at Chev. ~~~~~

My narrow grass lane was muddy in parts; windy on the oval.  Not such good results!


10-20 min warm-up ....I did 10 min.
3 x 1600m (400m RI)
10 min cool-down ....I did 5min.

3 x 1600m :  11:37;   11:22;   11:12 ... VP did each rep. in 11 minutes!!

Bowral Parkrun #49 ~~~~~

A lovely morning; no gloves, no thermals and back to short sleeves!  You'd think I'd run well with those conditions, but I struggled the entire 5km; one of those days that I can happily do without;  felt bad, took several, short walk breaks and just didn't have it together in spite of a warm-up etc. and thinking I had a chance for a new PB.  Oh well, maybe next week!

5km in 34:36 (Age Grade 92.69%)
Avg. Pace 6:58m/k
6:37;    7:00;    6:59;    7:12;    6:46
Avg. HR 80-86% of max.
TE   3.9 ~~~ Improving!

Tempo Run - Bowral Parkrun Course ~~~~

In order to check out the course for Saturday, I started at our alternate course guessing the initial one would still be under water in parts .... and it was! Splashed through a large puddle ankle deep in water.  I included a run up the grassy hill and then down to see what it was like ... not much better!  The alternate course looks likely again for this Saturday.

10.5km Bowral Parkrun Course.

Quaint little bridge still standing....

Today's Tempo Run:
3.0km @ ST pace (7:10m/k) ...... for me 22:45; TE 2.0 Maintaining!
1.5km easy
1.5km @ ST pace .... 10:58; TE 2.1
1.5km easy
3.0km @ ST pace .... 23:12;  TE 2.9

Total :  10.5km

Some Strides ~~~~~

Jog/walk about 10 minutes from car to usual incline.
6 x 100m strides up; walk down for complete recovery
Jog/walk back to car.


Warm spring day; nice short session!

Track at Chev. ~~~~

This morning I changed from Half Marathon program to my 5km since I've also changed from Blackmores Half Marathon to the Bridge 9km run... all as a result of pulling up badly after the ACTVAC Half Marathon 2 weeks ago. 




I didn't do too well this morning either; all reps, bar one, slower than they should have been.




20 mins warm-up incl. drills and strides
5 x 1000m @ 6:45m/k
10 min cool-down and stretches.


5 x 1000m :    7:04;    6:43;    7:14;    7:10;    7:14
Approx. 300m RI between each.


Surprisingly cold wind blowing across the oval, but at least I had my own little lane to run in! Lots of improvement I hope in the coming weeks... months!

Southern Highlands Challenge, 2015.

6km

6km event started at 11:00am this year; last year it was 8:00am.... so there was time for a nice sleep-in before Leah picked me up for the hour drive to Wingello State Forest where we followed directions to a far off fire trail for parking.  A real god-send this year was a shuttle bus to the start which was several kilometres away!  A much bigger event this year; seemed to be endless fire trails filled with cars and hundreds of people milling around the stalls, BBQ, donkey rides...tempted!; animal farm and lots more.
I haven't seen such superb organization of cars, people, runners of all different distances from ultra down to 4km, SES and volunteer fire fighters at every one of the hundreds of crossings through the forest and they were there from dawn and, I guess, to almost dark! 


Trails were in excellent condition especially after the recent heavy rain throughout the Highlands. Weather, the best.  The hills, and there were plenty of them, I walked!  Chatted with some Bowral parkrun runners and had a good run through some really spectacular forest scenery.


6km in 43:39
Avg. Pace 7:36m/k
Splits:   7:55;   7:47;   7:50;   7:15;   7:31;   5:18!!!  downhill!


..... and best of all results :  TE 4.3   Highly Improving!

Just Strides ~~~~~

Today:
10 minutes easy jog
5 x 100m on incline
10 minutes easy jog.

In an effort to awaken my dead legs, I drove through Renwick, parked the car and jogged to the same incline I used last time I did this session.  I hope that helps for tomorrow's park run and then the Southern Highlands Challenge on Sunday where I'm doing just the 6km fire trail run.

Parkrun Course under flood!

A Decision Made ~~~~

.... and it is that last Sunday's ATVAC Half Marathon is the last of any long distances for me!  I didn't pull up as I'd expected and, in fact, I was quite surprised at just how unwell it left me feeling for most of this week : constant headache and nausea for 48 hours at least.  In the past a half marathon left no ill effects at all and I was always ready to resume running immediately.  Not this time!  And so, after some serious talking to myself and a good friend, I've decided to concentrate on 5km distance in the future. I've also changed from running the Half Marathon in September's Sydney Running Festival to the 9km Bridge Run.  I think I will enjoy that and, when all's set and done, enjoyment is and should be what it's all about.


This morning I went across to our Bowral Parkrun course and found it and the surrounding countryside almost entirely flooded from the Wingecarribee River overflow.  The grassy hill also was the worst it's been, soggy even in the upper sections and flooded in the lower.

Bowral Parkrun Course, 27/8/15

40 minutes easy run.... where it was dry!
My legs still feel like wooden planks; hoping a few strides tomorrow will bring some life back.

ACTVAC Half Marathon ~~~~~ 23/8/15

A Flying Finish!

The Start

Lake Ginninderra

On the way...

Three times around Lake Ginninderra ... and glad there wasn't a 4th!




In the lead up to Blackmores Half Marathon on September 20, the aim yesterday in the ACTVAC Half Marathon was to finish under 2 hours 45 min and to get an idea of how much work I needed to do in the next 4 weeks ... I finished in 2 hours 42 minutes and I know what I need to do ...  !!




Three times around Lake Ginninderra was an up and down, giddy experience!  I don't know that I like this sort of course, preferring the former course of out and back. The run went according to plan even though I'm somewhat the worse for wear today!  My body is tired and my mind is tired! Nothing that a few rest days and another night's sound sleep won't cure but I feel as weary today after 21.1km as I used after 42.2km!  Recovery time at 85 seems to take much, much longer now than it did after running the same distances 50 years ago and not much I can do about that!  So, after Blackmores half I think I'll have had enough of these long distance events and will be quite happy to concentrate on and improve my 5km times.




Here are the details of the ACTVAC Half Marathon, 23/8/15:

Time: 2:42:09
Avg. Pace 7:43m/k
5km splits:  38:18;  38:26;   38:31;   39:20 and last 1.1km in 7:30mins.
Training Effect: 4:0 ... Highly Improving!!

A bossom at 'Home Sweet Home!"

Before ACTVAC Half Marathon ~~~~

  Leaving at around 5:00am tomorrow for Canberra.  I have a head cold starting up so I'm sipping a hot drink of lemon and honey (minus the shot of scotch!), right now at 8:00pm whilst sitting up in my bed!
 ......... I hope not!

Easy Run ~~~

Just 5km easy on Bowral Parkrun course this morning and what a glorious morning and day it is here!  Difficult to think about Canberra being wet for Sunday's ACTVAC Half Marathon.  Oh well.....might be more fun in the rain 



... and slower!!

Track at Chev. ~~~~~

A narrow 400m lane has been mowed on the oval and, according to the ground's keeper, it's going to be kept there. Good to know!

10-20 min warm-up .... did 15 incl. 4 strides/drills
6 x 400m (using 6:30m/k) in 2:46
400m RI
Cool-down.

2:37;    2:43;    2:28;    2:27;    2:25;    2:27

Glorious day : slightly windy but warm and sunny on the oval.

Bowral Parkrun #46 ~~~~~~

NO PB this morning!  Not even close!  Heavy fog and frost but quite warm along the cycle path.

Time : 35:29  Waaah!!  Boo Hoo!!!

6:53;   6:59;   7:05;   7:18;   7:08

... pleased that's over!

BUT ... TE 3.7 = IMPROVING!

Tempo Run on Bowral Parkrun Course ~~~~~

Biting, cold wind while running down the grassy hill this morning but it has, at last, dried up the muddy patches completely and the cycle path is completely clear of water, so all good for this Saturday's 5km run.

My program : TEMPO RUN
1.5km easy
8.0km @ MT pace
1.5km easy

First 4km OK and then got slower and slower!  So I was ahead of VP (6:52m/k) for the first half and behind for the finish! The reverse would have been the right way to go!  Anyhow, despite slowing down, I forced myself to do a non-stop run back up the hill.

8km in 57:53

Avg. 7:15 m/k

HR 75-84% of Max.

Splits: 6:53;  6:39;  6:52;  7:06;  7:14;  7:07;  7:52;  8:10!!

TE 3.7 = IMPROVING!!

Total 11 km

Change From Track ~~~~~

Still a bit weary this morning so did some strides instead of a harder track program :


15 mins easy
6 x 100m strides on incline .... same place as last week.
15 mins easy.

Same for tomorrow and then tempo run on Thursday.

Long Run with Leah ~~~~~

Started at 9:00am from school, Diamond Fields Road, back to school.


15km of rolling hills and inclines.


4:30pm now and I'm so tired I could fall asleep right where I'm sitting!

Bowral Parkrun PB ~~~~

I wrote all about this earth-shattering effort on Bowral Parkrun FB and I'll leave it there!


Time : 33:34 (with pacesetter Peta Davies)
9 seconds PB (from 33:43)  ..... all 3's and 4's!!
TE 4.3 ~ Highly Improving!






I should buy 3 or 4 lottery tickets!

Strides ..... Again & Again! ~~~~~

15 minute easy here, and



2 x 80m strides here!

Tomorrow at Bowral Parkrun I'm going to try for a PB or as close as I can get to 33:43!!

Just Strides... Again ~~~~~

15 minute warm-up here and.....

 

 

4 x 80m here on slight incline.

 

 

Just Strides ~~~~~

15 minute warm-up easy running.
6 x 80m strides with full recoveries.

DONE!

Track at Chev. College ~~~~~

Did 20 min warm-up + few strides
Program:
4 x 1200m (2 min. RI) in 8:31

8:23 (TE 2.6);  8:32 (TE 2.4);  8:37 (TE2.4);  9:16!!! (TE 2.3)

Usual problem running out of breath and stopping.
Chev oval like last week: muddy on the shady side of oval.  Stayed close to outside fence.

Long Run/Jog with quite a few Walk Breaks! ~~~~~ with Leah

8:00am start from school, 5km around Renwick Street loop, 14km out and back on Diamond Fields Road.  Seemed to take all morning!  TE 2.1 Maintaining!

19km!
 

Bowral Parkrun #44 ~~~

While I was running, I was just about certain I would run a PB : did 20 min warm-up, and felt like I was running really fast from the start!  Not fast enough!  Missed out on a PB and was very disappointed!  I don't think I could try any harder than I did this morning.  33:43 seems out of reach!

5km in 35:04 official; 34:58 Garmin

7:15;  7:07;  7:02;  7:03;  6:28

HR 78% - 85%

The good news is TE was 3.8 ... Improving!  At last!

Tempo Run ~~~~~

It was blowing a freezing wind on Bowral parkrun course this morning and, even with a thermal top and a woolly pullover, I was still cold. I ran poorly too; can't workout what's wrong lately; getting slower and slower and has nothing at all to do with age, so no one need tell me it is, thank you! This morning I had VP running a 7:00m/k and I finished way behind.  I suppose I can only keep on doing what I'm doing and hope for improvement when the weather changes.

Program:  Tempo Run
1.5km easy
7:00km @ 7:00m/k
1.5km easy.

Results:
7:00km in 56 minutes
7:23;  7:50;  8:19;  8:01;  8:14;  8:09;  7:56

I ran on the alternate Bowral parkrun course and had to splash through a large ankle deep freezing puddle and then on the return came face to face with 7 large black cows on the path.  We all pretended we couldn't see each other!

Track at Chev. College ~~~~ not a good day!

 

Struggling at Chev oval!

I don't seem to be able to do the paces for track and tempo sessions at all!  I'll have to consult my friend, Guru Ewen, and see what can be done.  I had to run just inside the outer fence of the oval where, unfortunately, it was rough paddock and a couple of muddy patches.

Program:
10-20 min warm-up ....  I did 15 min + couple strides.
2 x 1600m (11:00) based on my 35 min 5km time.
2 x 800m (5:22)  also based on latest 5km time at Bowral Parkrun
10 min cool-down ...I did just a few stretches.

2x1600m ~~~ 11:54.1;  13:17.1

2 x 800m ~~~6:16;    6:21

Once again, I wasn't able to keep paces;  this is so frustrating!  I will consult with Guru Ewen tonight!

Long Run ~~~~

Most unpleasant morning: cold, but worse than the cold was the raging wind. Diamond Fields Road again this weekend.

15km ... some walk breaks where it was just too windy to run.
TE = 2.2 Maintaining.



Diamond Fields Road

Bowral Parkrun #43 ~~~~

I loathe getting up when it's still dark but I did, reluctantly!  Not so cold this morning but the wind was something else, blowing across the open paddocks, on the left going out and then on the right coming back to the start.

Parkrun #43:

I did 20 min warm-up, few strides ... and thought this is my day for a PB;  I've done everything right this time: pasta last night; good sleep; coffee & banana, warm-up, strides etc... and I'm again disappointed!

I got so out of breath....again!  I had to stop a couple of times... again! I really don't know what's wrong with me! I'm finding it so hard!  I'm very cross with myself and disappointed with my run this morning.

5km on alternate course

5:0km in 35:27

7:02;  7:07;  7:12;  7:04;  6:57

TE 2.1 ... Maintaining!  The only good news!  That, and 35 minutes today is better than 37 minutes last Saturday but still 2 minutes  slower than my PB 33:43.

Tempo Run ~~~~~

Bowral parkrun alternate course.

Tempo Run
1.5km easy
3.0km @ MT pace (7:20m/k)
1.5km easy
3.0km @ MT pace
1.5km easy

3:0km in 21:07 (7:08;   7:10;   6:48) TE 1.5 = Minor
3:0km in 20:53 (7:06;   6:56;   6:50) TE 1.7 = Minor ...again!

No one out on the course this morning at all while I was there.  Started at our parkrun alternate course at Cecil Hoskins Reserve and was able to run out as far as the large puddle on the stretch leading to the old turnaround point.  Waved to the boggy hill each time I passed!  Did better today than last Thursday.

Track on Road ~~~~~

All grass areas seem to under water locally.  Chev, track for sure would have been so I didn't go there.  Instead I used a section of quiet road just past Renwick and only about 5 minutes from home.  I've used this before and measured out 400m.

The program was :
10-20 min warm-up ..... I did 25 'cos I was felling lethargic!
2 Sets (6x400m) in 2:39 based on 35 min 5km recent time.

Scarlett Street

I DID ONE SET ONLY! That was sufficient for me; too hard!!

6 x 400m :  2:16;    2:22;    2:11;    2:11;    2:10;    2:10

Short walk cool down.

Beautiful day here in Mittagong :  plenty of sunshine, no wind, no snow and no rain!  Who could ask for anything more?

Long Run ~~~~~ and Podcast!

I had Leah for company this morning which was a good thing for both of us since we'd planned a longer run than what we've been doing up till now on Sundays.  Started at the Highlands School where I arrived early to let the chooks and goats out first!

Diamond Fields Road gave us a perfectly beautiful stretch of quiet country road.  To get the extra distance in we took a couple of side roads: Buckmans Lane and another leading to the Diamond Creek Estate winery. Lots of hills, muddy in parts from melting snow but always a lovely, quiet and scenic run.

The morning was just right too: light, misty rain kept us cool, keen ... and enthusiastic!

Long Run today : 17km .... didn't bother about pace or time; aim was to increase distance now, leading up to ACTVAC Half Marathon in August and then..... Blackmores Half Marathon as part of the Sydney Running Festival in September.

A week or so back, I was contacted by 2 runners from Sean Williams' group (Dean Degan and Andy Reid) to do a podcast for radio called "Run With Sole ... Everyday Hero."  I was tickled pink to be asked especially after hearing the title of the program!  I was also surprised and a little amused, but still secretly pleased, that anyone would be interested in what running I do at age 85!  I did the podcast this afternoon. 
https://l.facebook.com/l.php?u=http%3A%2F%2Frunwithsole.libsyn.com%2Fpodcast&h=QAQECuNfw


Seems like some good listening to be had from these people ...

https://itunes.apple.com/au/podcast/runwithsoles-podcast/id989654399

Bowral Parkrun #42 ~~~~~

Martin Dent from Canberra ran our original course this morning in 15:19; through large, deep, icy puddles on the cycle path and the hill a quagmire from start to finish!  I wonder what he thought of the course!! 

For me, this morning was a waste of time and energy; mud and icy water flowing after the snow and splashed knee high was just too damned cold and has taken me 2 hours so far trying to get warm.  Why we didn't use the alternate course this morning of all mornings, I don't know.  Too much for me anyhow and I don't think anyone (of 22 runners!) would have enjoyed it much if at all.

5km in 37:35
TE 2.0 ~~  Maintaining!

Tempo Run ~~~ Bowral Parkrun cycle path ~~~~~

Cold, windy and bleak describes what it was like this morning on Parkrun cycle path. Nevertheless, I write a report on the course for the coming weekend at parkrun so that everyone knows where to go on Saturday: the initial course or the alternate course depending on the water and mud present!

Tempo Run:
1.5km easy
8.0km @ MT pace (7:20m/k at the moment based on 35min 5km time)
1.5km easy.

Out and Back Course

8km in exactly 1 hour!
HR 71-77% of max.
7:30;  7:21,  7:22;  7:48;  7:41;  7:33;  7:33;  7:44
TE 1.8 =  MINOR!!

Total 11km.

Track at Chev.~~~~~

The oval was wet and muddy near the fence area, so once again I had to make do with running where the soccer field markings were, but even there it was slippery mud on one of the longer sides.  Once again, it was not the session it should have been and I cut it short rather than push on and get even slower and muddier than I already was to start with.

10-20 min warm-up ... I did 10 min + few strides/drills
6 X 800m in 5:22 (6:42m/k) ..  I did 4

5:35;    5:34;    5:30;    5:44

Few stretches to finish ..... with mud caked almost knee high on both legs!

Long Run ~~~Didn't Happen!

Too Darned Cold!  2 degrees at 10:00am, cold winds blowing .... Run?  Not Today!

Bowral Parkrun # 41 ~~~~~

Let's talk about a frustrating week!

 

Second thoughts : let's NOT talk about frustration!

The week ended, except for tomorrow's longer run which will surely be a disaster like all other sessions this week, with the worst Parkrun time EVER, and that's all I'm going to say about it!

37:31 ... Incredible!!

Tempo Run ~~~~

Not good again today!  Not a good week so far really.  I was slower than my program's pace of  a 7:00m/k for 3km and if I can't do that for 21.1 km in Blackmores Half Marathon in September, I'm going to be pulled off the course.  This is becoming a worry!

Tempo Run:
1.5km easy
3.0km @ 7:00m/k
1.5km easy
3:0km @ pace
1.5km easy.

By mistake, I ran 3.5km each time instead of 3km, but the times below are for 3km:

22:32;     22:39

I used Bowral Parkrun course again plus another loop, and the last 1.5km included jogging up the grassy hill.  Happy to hear we are returning to our initial course this Saturday, with only one puddle to manoeuvre. 

Track Abandonned!

No idea why!  Track was dry but I just couldn't breathe! I thought the session would be OK when I finished the warm-up but it was so bleak and cold I couldn't get moving at all.  Hoping it's just the cold day responsible. I did 1x1200m instead of 2; then I should have done 4x800m but after 1x800m I was gasping for breath, stopping and starting and gave up!

I know how it feels!

Now that I'm nice and warm at home, after a hot shower, the heating on and brunch with 2 poached eggs on toast, I feel good and wonder if I should have pushed on?  At the time though, I couldn't!  Hopefully, I'll do better with Thursday's tempo run.

Longer Run ~~~~~

For today :  10km on Diamond Fields Road.  Intended to do 14km but felt tired and turned back after 5k.

Bowral Parkrun #40 ~~~~~

Alternate 5km Course

 

It's not just me! Everyone was doing everything and anything to get warm this morning while waiting for our run to start and the heavy frost did nothing to help either.  I tried warming up for about 1km but it was just plain, mean cold and left me gasping for breath.

5km in 34:32
HR 79%-89%
TE 2.2 Maintaining!
6:51; 7:01;  7:11;  7:02;  6:21

Looking forward to getting back to our initial course; doubling back half way today, I didn't much like; prefer the old course even with its hilly finish!

Not a PB today, but getting closer (to 33:34) and a better time today than in some recent Parkruns.

Tempo Run on Bowral Parkrun Course ~~~~~

I nearly froze to death! Thermal top, beanie, gloves, woolly jacket, long tights did little to keep out the bitterly cold wind this morning ... and that was at 10:00am!  I wanted to check out the initial Bowral Parkrun course to see if it would be fit to run this Saturday, but the grassy hill was still muddy in patches and what I'd call a small lake was blocking the cycle path.  Undaunted, (or demented), I tried to warm-up (1.5km) from Briars to the start of the cycle path under the Moss Vale Bridge; run cycle path from start to finish and splash through "lake"; detour at end of path up Sullivan Street; back on path, splash through "lake" again, back to start of cycle path; cool-down (1.5km) back to Briars Inn.

It was a bitterly cold, windy morning ... almost blew me off course in places!

10 of 13km

Freezing water in this 'lake' came up over the top of my shoes!

Tempo Run
1.5k warm-up
10km @ 7:40m/k ...based on 36min 5km
1.5km cool-down.

10km in 1 hr 18 min.
Avg. pace 7:57m/k
HR 71-79% of Max.
TE 2.1 'Maintaining' ....Just!!

Total :13km

Knowing how cold and windy it was going to be, I had a choice of cutting the distance short and running faster (hmmm!) OR doing the distance and running at a slower pace.  It's obvious I chose the latter!

Back to Track ~~~~~

After more than a week off and still with a nasty cough I made a start this morning, albeit a very slow one! The grass track was wet and muddy so I moved to a footie field further up but it turned out to be almost as bad as the lower oval. Did the best I could; all reps were slow but at least it's another start.

10 min easy jog
5 x 1000m. VP set to run 7:00m/k

Results .... slower than expected!
7:41;   7:35;   6:58;   7:31;   7:40

Add caption

Nothing for Me This Weekend ~~~~~

I've a doozy of a sore throat and cold taking over! Nothing doing outdoors this weekend at least!

Tempo Run/Jog/Walk! ~~~~~

Woke this morning with a sore throat so I'm going to blame that, and whatever it's leading up to, for such an awful run today.  I was out of breath, constantly stopping and generally feeling miserable in spite of the beautiful scenery.

5km of total 10km

 I left the cycle path into Sullivan Road (see pics), turned into Osborne Road and followed it to where it ended and then retraced my steps back to The Briars Inn.

Over the past two days, we've had two sets of twin baby goats born - 3 sets altogether now!  Two girls, boy and girl and 2 boys.  The girl in the middle set has had to be cared for by the hour for several days and nights which meant I didn't get to bed until early morning hours on a couple of occasions, taking turns to see that she was fed since she couldn't stand on her back legs, now in splints, damaged at birth. Today, one of the new twins has needed help also, so it's been in and out of the rain, disrupted sleep all week and now, a sore throat to top it off! I took some pics this afternoon :

Just a few hours old! Weaker one still unable to stand!

1st set of twins: Coconut and Goldilocks! Camera shy!

 Little girl with splints and now doing well!

Today's Tempo Run:
3.5km easy
5km in 36:11
1.5km easy ...

Parkrun Course; muddy. and wet, grassy slope. Felt terribly cross with myself for stopping so often ... I'm my own worst enemy, whatever that means!  I think it means I'm hard on myself and accept no excuses for poor performance.

Road Track ~~~~~

Chev College would have been too wet so I used a flat stretch of road on Scarlet Street.  Program was supposed to be 6x800m but I was too tired for that and intended instead to do 8x400m.  Seems I wasn't up for that either and after #4 I'd had enough.  Late night and lack of sleep is to blame!

20 mins warm-up + strides/drills
4 x 400m ~~~~~ 2:36;  2:40;  2:29;  2:38
 

Long Run Missed ~~~~~

That's my excuse too!