Easy Long Distance ~~~~~

Program:

2 - 2.5 hrs easy running. 
I did the minimum .... 2 hours 2minutes 10 seconds!

Started at school, Diamond Fields Road to where it ends and back to school.  Stunning morning!  As usual on D.F. Road, the surface was rough and strewn with rocks and stones so the aim was to do the time on feet without face-planting!  Long time since I've run anything over 10km but felt really good, only a couple of walk breaks, ran all hills, and there were plenty of them, except for part of a really long one which I walked.  Finished feeling 14k was about as far as my hammie was happy to run!

14km in 2:02:10
8:43m/k
AHR 80-92% of max.
Avg. Cadence 165 spm
TE ~~  2.8 = Maintaining!

...... this morning's run on Diamond Fields Road .....

On Bowral Parkrun Course ~~~~

While checking out the improvement or otherwise of the grassy hill this morning, I then ran along the cycle path to do today's 'sort of' extra track session:

Warm-up
12x 200m @ 6:15m/k...with RI
Cool-down

I did 2km warm-up out along cycle path

Too much distraction trying to see every 200m on Garmin.  Ran what I thought would be 200m with easy jogging RI keeping an eye on VP and pace for the 200s instead of distance.  Ahead of VP for each but not sure of how many I ran!

Our grassy hill still has a couple of wet sections, so guessing it's back to Course B again this Saturday.

Cruise Intervals ~~~~~

Warm, sunny morning; ran on Scarlet St instead of Chev. track.  Quiet street, bitumen surface, fairly flat.  Better than the rough grass on Chev track oval.  Repeat of last Tuesday's track with better results!

Program:
1k warm-up
4-8 x 1000m  VP @ 7m/k.   .... I did 4!
1min approx. RI walking around
1k cool-down.

Scarlet Street

7:05 (TE 1.9);  6:46 (TE 1.9);  6:55 (TE 2.1);  6:48 (TE 2.6)

What a Mess! ~~~~

It was raining lightly and cold at Chev track this morning.  The oval was like a ploughed paddock, not just from the rain but adding to that, the football games being played on it.  My attempt at running was just as messy! It turned out to be a very disappointing session with all repeats much slower than the pace in program and I only got the distance right in the last one!

Program: 
Warm-up; couple drills
4 - 6 times 1000m  ... I did 4!
7:15.. based on Parkrun 5km time of 36 minutes

Results as follows:

7:30;   7:47;  7:21;   8:13

I never know if anything at all is achieved on this sort of day, in this kind of weather on a soggy, uneven surface, but I hate quitting before trying and I did the best I could.

The 4th and Last 1000m Repeat

Long Run ~~~

Today, one of the windiest this winter so far, and cold!  Walked a few of the hills and the last 1.5km which was straight into the wind. Leah ran with me.

From School, Diamond Fields Road and back:

10km (90 mins run/walk)

AHR 70-87% of max.

TE    2.1....Maintaining!

Repeats at Chevalier College Oval ~~~~~

The oval was rough and muddy in parts but got the session done as best I could with ground conditions not the best.  Lane markings barely visible, so just ran anywhere!

20x30 sec. 1min RI

Program :
Warm-up
10 -20 times 30 secs @ 1500m pace
1 min RI between each
Cool-down & stretches

I did 20 x 30 secs....counting reps. and keeping an eye on Garmin for times is quite a challenge for me!
1min jog Recovery Interval after every fast 30 seconds
Few stretches to finish.

I did this session as one continuous run.

Sunday and Monday ~~~~

Both days I've been doing easy running on different sections of our Bowral Parkrun course. No Garmin and I felt lost without it, but left it at home on purpose.  Both runs were to see if the water was receding and how much of the cycle path was clear so that Saturday's RD can post which course we'll be using. Today was much better than yesterday except for the cold wind; water drying out and it's looking like course 'B' will be the one for this Saturday.  Another check on Thursday should do it!

Bowral Parkrun Cancelled!

All three of our courses, A, B and C were either waterlogged or had dangerous branches falling.  Disappointing but the right call considering the terrible windy conditions throughout the whole area.

Hill Repeats ~~~~~ on Bowral Parkrun Course

Program: 6 x 90 seconds
Walk down RI
Warm-up jog from Briars to Hoskins Reserve and back.
TE 1.4  minor!

The entire hill, from top to bottom was either mud or water or both!  Even the steepest section where I did the reps was slippery and muddy and wet!

I check out the course each Thursday during winter so that the RD can decide which course to use the following Saturday.  So far, we have Courses 'A', 'B, and 'C'.  Both  A and C use the hill so both those are out this weekend.  Instead, we'll be using B this Saturday and it starts at Hoskins Reserve about 500m down the road from Briars towards Moss Vale.  From there, it's doubling out and back on the cycle path.  Most dislike it because of all the extra turnarounds but it's dry and, more importantly, where a PB is more likely with no hill to climb at the finish!

One of several 'lakes' on the parkrun hill

Easy Jog/Walk ~~~~

My program had 50 -70 minutes easy distance run for today but my legs said otherwise!  Light rain.

30 minutes easy jog
20 minutes walking

50 mins jog/walk

Chev. Track ~~~~ Tuesday.

I failed to get anywhere near what the progrm said I should do!


After a warm-up


12-20 x 400m @ 10k pace.  Looking that up on the pace chart, 2:52 (7:10m/k)


After just 7 reps I'd had it!  Did usual stretches and went home.


2:53;   2:53;   2:51;   2:51;   2:52;  3:03;  3:04


Tomorrow's easy run is going to be very easy!

Westies Joggers "Festival of the Feet" ~~~~ Sunday

I did the 7km with my friend from Bowral parkrun, Jo, but she was much faster than I!  A hard, hilly course that I can remember well from when I used run their half marathons.


7km in 58:06
Avg pace 8:01
Splits:  7:28; 7:41;  8:09;  8:20; 8:16;  8:05;  8:04
TE  2.6 =  Maintining


4th of 4 in 70+ age category!!
1st 43:21
2nd 45:41
3rd 55:23
4th 56:07 ...me!!

7km course

Easy Distance Run ~~~~~

Lovely, sunny morning and no wind!


Today's Program:
30 -70 minutes easy running.




I did 60 minutes
Diamond Fields Road
Avg Pace 8:57m/k
AHR 74%-86% of max.
TE  2.0 = Maintaining.


Made this run/jog very easy .... Parkrun tomorrow.  Westies Joggers 7km Fun Run Sunday.

Tempo Run ~~~~~

Ran  on our Bowral Prkrun course and OMG the wind was icy running downhill for a warm-up!!  The lower section is muddy and wet which should make for some fun on Saturday!


My program :
2 x 10 minutes (7:15m/k)
3 min jog RI between


500m jog downhill warm-up!
10 mins @ 7:29m/k  TE  2.5 Maintaining
3 min jog
10 mins @ 7:10m/k  TE  2.6 Maintaining
500m uphill cool-down.

Course 'A' ..... not being used for now!  We have 'B' and 'C' when needed!

Track at Chev. College ~~~

Sunny, but with a cold wind.


Program for Today:
Warm-up
 12 - 16 x 200m (in 1:16 or 6:20m/k based on my 35 min for 5km at Parkrun)
200m RI jog
Cool-down.


I did 12 x 200m
1:13;  1:13;  1:14;  1:14;  1:18;  1:18;  1:13;  1:13;  1:14;  1:15; 1:14;  1:13.


12 repeats were enough!  A fairly hard session.  Grass track dry, but spongy.

Easy Distance Run ~~~~

Cold and windy on Diamond Fields Road and plenty of loose stones after rain.
TEnty of loose stones after rain.


Easy Distance Run 60 -75 minutes
9:33-10:56 m/k ... based on my 5km time of 35mins. 


70 minutes
8:50m/k avg.
AHR 75-92% of max.
TE   2.0  Maintaining!

Diamond Fields Road/Buckmans Lane

Week 1, Day 1, of 6 week training for 10km.

Sunday Distance Run ~~~~~

Diamond Fields Road.


9km

TE 1.3 Minor!

Bowral Parkrun ~~~ My 60th run!

Only 40 more to reach the magic 100!  This morning I was a few seconds slower than last Saturday.  I was so out of breath towards the top of the hill, I had to take a short walk break ... and there went 8 seconds!


5km in 35:48 ......   89.86% Age Graded
AHR 89-97% of Max.
Avg. Cadence 170spm
Avg. Pace 7:15m/k


TE  2.9 ... Maintaining!


6:58;    7:05;    7:04;    7:11;    7:31

Wearing my 50th parkrun Tshirt!

Easy Day ~~~~

Always something easy the day before Bowral Parkrun.  This morning, it was .....


10 min easy jog warm-up
1 set Magill drills with strides
10 min jog/walk cool-down.

Tempo Run ~~~~

On our Bowral Parkrun course:


2 x 10min @ 7:10m/k
3 min jog RI between.


Did 10 min warm-up jog along cycle path
Uphill jog cool-down.


Results of this session lost somewhere between my Garmin and Garmin Connect.  I know from looking at the Garmin while running, that I was ahead of VP for both sections.

Distance Run ~~~~~

This week's program seems to be mostly running with no track and just one tempo session.  OK with that, but running in such cold, windy weather for me is twice as hard as on a better day.  Home and totally exhausted; surprised I felt so "done in" for the rest of today, especially unexpected after a good night's sleep and not covering much distance. So very tired and stiff.   Has to be the very cold weather!


Distnce Run:
50 - 75 minutes. Through Renwick and surrounds.


I did 75 min.... 9km
Avg. pace 8:30m/k
TE  Improving!

75 minutes run.

My 59th Bowral Parkrun ~~~~~

To avoid a flooded section on the cycle path, our RD, Barry, set out an alternative course in the shape of a 'T'.  I liked it, not so much to avoid the water and wet feet, but more because after the 2nd turnaround, it felt much quicker getting back to the start!


My 59th Bowral Parkrun:
35:40 ...9 secs better than last week!
Avg. pace 7:16m/k
Avg. Cadence 170spm
AHR 86-97% of max.


TE ~~~~~  3.7 .....Improving!


Age Graded 90.00%


7:01;   7:07;   7:14;   7:07;   7:11

Course 'C'

Easy Distance Run on Bowral Parkrun Course ~~~

Worst conditions ever!  Fierce and bitterly cold wind; soggy grass hill and a huge puddle across the cycle path ... with worse to come at the weekend.  I check out our parkrun course on Thursdays during winter so that the RD can then decide to use an alternate course on Saturday if necessary.  That is under way right now and we'll know tomorrow where to run on Saturday.


8km from Briars to end of cycle path and back. through the slush and ankle deep water.

 Need say no more!

Road Intervals ~~~~~

.....  except they weren't on road.  Ran on grass track at Chev instead where it was freezing cold and blowing a hurricane!  Got through the session and back home as fast as possible.


10 -20 times 30 seconds @ 1500m effort (6:32m/k for me)
1 min RI


I did a warm-up of about 10 min.
20 x 30 seconds ..... all under 6:32m/k
60 sec RI
Few stretches ... into the car & home!

Long Run ~~~~~

60 -75 minutes on program.....


From school, Diamond Fields Road and return to school.  Cool with light, steady rain ..... perfect conditions for a longer run.  Took a few walk breaks so as not to overwork hamstring on such a hilly course.


90 minutes
10km
AHR 72-90% of Max.
TE  2.8 ...Maintaining.

Bowral Parkrun ~~~ My 58th ~~~~~

BROKE THE 36 MINUTE BARRIER ....first time since returning to running after hamstring injuries.  VP set to finish in 35:55!  Rain held off and conditions were ideal for an attack on 36 minutes!


Made it in  35:49!


7:13m/k
AHR 88-96%


TE  3.9..... Improving!  Nearly got to 'Highly Improving' at 4.0.


Splits :     7:04;     7:10;     7:12;     7:07;     7:10


First run in weeks that I felt so good the entire distance, not that it was easy but not the struggle it has been lately.  Must be the 3 days training including the hill repeats I did yesterday!

Hill Repeats ~~~~~

On Bong Bong Road .....  Short warm-up from school to bottom of hill:


6 x 90 seconds
Walk down


Cool-down walk back to school.


Ok but not easy!

Easy Distance Run ~~~~~

Bowral Parkrun course today to check on cycle path.  All puddles, bar one, have dried up. The very large one last Saturday has shrunk and provided there's little or no rain tomorrow, all good for Saturday.


Today: 8.14km (1hr)
TE 3.4 ....  Improving!
Felt sluggish!


Lovely morning along such a pretty course.

 

Rest ~~~~~

I let today's easy distance run go.  Myleft leg, is aching badly after track ysterday.  With just half of the hamstring muscles working in that leg, this is going to be an ongoing problem of which I'm going to have to be very careful in the future and so, when it tells me to step back a day or two, I'll do just that!


After this morning at school, therefore, I enjoyed sitting in the sun reading instead of running.  Tomorrow, I have to check out our Bowral parkrun course in order to let RD know if flooded cycle path is clear... or not!

Track Session ~~~~

Chev. College track where the lines from the athletics carnival are still visible ... barely!  Cold and windy in spite of the sunny morning. All track is hard!


Warm-up + few drills etc
12 x 400m in 2:53 (7:10m/k) ... based on 36min for 5km
400m RI
Cool-down + few stretches.


I did 6 of the 12 repeats and that was enough!  Breathing difficult in cold weather and I have 3 consecutive days of running ahead before Saturday's parkrun.  Hamstring OK but that leg still aches (like toothache!) after every run!  Being careful ... I hope!

400m.. Chevalier College track.

2:46;   2:44;   2:47;   2:45;   2:44;   2:42

Longer Run ~~~~~

I'd almost forgotten how lovely Diamond Fields Road is; such a long time since running there, but I was back today for a long(ish) run or rather... a longer time on feet but not distance.

60 - 120 minutes easy running.


I did 73 minutes  .... hilly course!
AHR 71-87% of max.
TE 2.3 Maintaining.


Good to spend a longer time running than I've been doing recently and it's much needed too!  Back to Sunday runs from now on.

Bowral Parkrun ~~~~ 57 for me!

I forgot to update my blog with Thursday's tempo run and, going by this morning's disappointing parkrun, I might just as well have stayed in bed!


Thursday's tempo run:
2 x 10 minutes (7:27m/k based on my 36 min 5k time for now): Avg Paces 8:09 & 7:27 m/k
3 min jog RI
2k warm-up & 2km cool-down ...this was OK!


I did the tempo run on our Bowral Parkrun  course so as to provide an update on the flooded cycle path ... it was still flooded in a few sections then, and as it was this morning for parkrun, but only 1 section ankle deep with the others drying out.  Grassy hill had a few muddy patches as well, so wet shoes and socks from the start.


Today's Parkrun .... felt slow...was slow!  In fact slowest time since returning to running after hamstring injuries! 


5km in 38:30.... age graded 83.38%
Avg pace 7:43m/k
7:30;  7:30; 7:39;  7:39;  8:09


TE 3.6...Improving!?


Hoping for better next week!

Finishing on an 'off' day!

Easy Distance Run ~~~~~

I decided to check out our parkrun course after all the rain and flooding and it wasn't looking too hopeful for the water to clear before Saturday.  The lower section of the grass hill is like a quagmire and the cycle path has three sections where there is no other option but to splash through.  However, with the strong winds blowing, it could improve by Saturday.  Tempo run tomorrow on same course.


Easy Run
60 minutes
7km
AHR 71-84% of Max.
TE  2.5  ~~~Maintaining!




One of three puddles on the course.

Track on Road ~~~~

I knew there was no use driving to Chev track this morning; it would have been well and truly under water.  Instead I drove and left the car in Renwick and then walked to where I knew I had a sheltered stretch of road on Scarlet Street.  Here I measured a flat 200m and used that for repeats.

200m track!

2km warm-up jog/walk from car to Scarlet Street.
12 - 16 x 200m @ 1500m effort .... for me, based on recent 5km time of 36min, 1:18 each rep.
RI 1-2min...I did slow jog back to start.
2km walk cool-down back to car.

12x200m ~~~~~  1.19; 1.14; 1.13; 1.10;1;08; 1;08; 1.08; 1.08; 1.07; 1.08; 1,08; 1.07.


12 of 16 repeats were enough!

Bowral Parkrun ~~~~~

What a Day!  Heavy rain and strong wind!  Awful down on the cycle path, but still a lot of fun and laughs from the eight of us who turned up to run under such terrible conditions, as well as the two volunteers who timed us.  Surprised to see a large pelican in a paddock beside the course and wonder where it flew in from... or was blown in!


5km in 36:25 
Age Graded 85.79

On your mark ......!!

Only time I'll ever get a podium finish as 2nd female across the finish line today!  2 female and 6 male competitors and not a PB amongst us!  It was a lot of fun and I was so pleased I'd got up from my lovely warm bed and braved the conditions with a few other like-minded enthusiastic crazies!

Hill Repeats ~~~~~

Clariville Street ... not too steep.  All ok.


10 min warm-up jog.
 8 x 45 seconds uphill.
Walk down between each.
10 min cool-down brisk walking.

A Little Longer Distance Run ~~~~

  A heavy fog across Bowral and the Parkrun course this morning.  Nevertheess, a good run past our turnaround to the end of the cycle path, right into Railway Road Burradoo, past Oxley College, right into Sullivan Road and down a steep path to rejoin the cycle path and back to the Briars where I began.


9km in 72 minutes
TE 3.1 Improving!


I hope to build on this longer distance on Thursdays to regain some indurance/fitness and then another shorter run on Sundays.

9km Bowral Parkrun Course Plus!

It's Called HIIT! ~~~~~

.......and that stands for 'High Intensity Interval Training' in the Pete Magill program that I'm using now.


8 x 60 seconds @ 5km effort.
70 seconds RI jogging.


I drove across to Chev College track so as to run on the softer grass surface and found the lanes had been newly marked in preparation for athletics.  That wasn't important today because the program is based on 'time on feet' not distance.  Nevertheless, it was a nice change to follow the lanes instead of the field boundary.

60 sec repeats at Chev. track

10 min warm-up + couple drills with strides (Magill again!)
8 x 60 seconds   (70 seconds jog between each rep.)
All around 6:00m/k.


Rain held off;  all repeats short & therefore felt good!

Bowral Parkrun ~~~~~

Parkrun # 55 fo me and the rain held off nicely, unlike the forecast that predicted early constant rain.  I was surprised that I ran about20 seconds SLOWER than last Saturday, especially after running the whole distance this morning, whereas I walked a couple of times last week.  I even felt I was running better this morning, so a little disappointed that I didn't break 36 minutes.  However, the hammie was good, enjoyed the run and conditions and, more so...coffee after!


5km in 36:48
7:22m/k
7:02;  7:10;  7:15;  7:18;  7:53  the uphill!
Age Graded 87.23%
TE 4.2.....Highly improving!

Hard going uphill!

Distance Run ~~~~~

  Light rain but without last week's wind on our parkrun course this morning.  Added a bit extra by taking in the new pathway that goes off to the right just before the turnaround.


6km
52 minutes
TE 2.5 =  Maintaining!

Bowral Parkrun Course Plus...

Slow Tempo ~~~~~

Seems like the 3rd week in my program is a step back with easy sessions which is fine by me!


Easy Tempo
15-20 minutes @ 7:50m/k


Another windy day.  Brisk walk 15 minutes to school soccer field...to run on softer grass surface.
20 mins @ 6:57m/k
Added 1 set Magill drills + strides
15 mins brisk walk home.

School soccer field

Bowral Parkrun #54 for me! ~~~~

Just so warm this morning, hardly a trace of autumn in the air and certainly no sign of winer! This was the first time I've run the course (except for last Thursday) since my hamstring injury on March 12, keeping as even a pace as I could do comfortably and without worrying the hamstring.  All good, no niggle; jogged from start to finish.


Bowral Parkrun 5km
36:20  (PB 33)
7:18m/k avg.
Avg. cadence 168spm
Splits: 6:57;  7:06;  7:14;  7:09;  7:53


TE...  4.4..... Highly Improving! 
Age graded 88.35%


Pleased with run and time all things considered. Felt fine. Coffee after to finish a good morning!

Made it!

Bowral Parkrun Course ~~~~

Drove across to our parkrun course this morning to re-acquaint myself with the course before Saturday.  A fierce wind all the way downhill, somewhat sheltered on the cycle path and finally blown back up the hill to finish 5km!


Program;
Distance Run 30 minutes @ 8:00m/k

Bowral Parkrun 5km

5km in 40:32
Avg. 8:02m/k
Avg. Cadence 163spm
HR 82-90% of Max.
TE    3.9!!  Improving!!  WooHoo!!


Apart from the dreadful windy conditions and being slow, this run was ok; no hammie problems at all.  I'm still amazed by how well I've recovered from major hamstring injuries, especially having been told by the first physio that I'd never run again!  Baloney!!

Hill Repeats ~~~~~

On Bong Bong Road near school, a not too steep hill. 

Warm-up jog from school
10 x 30 seconds @ 3k effort not pace.
Walk down RI
Jog back to school.


All OK for the above repeats; probably not as steep or as fast as program, but enough of both for me to handle at this stage with hamstring recovery.  Only feel some stiffness on left side of body after exercise, but suppose that's because the left side is weaker and where the injury is.  Very pleased so far and looking forward to a better run on Saturday at Bowral Parkrun after one more run tomorrow.

Road/Trail Repeats ...at Chev. Track ~~~~~

I used Chev. track instead of road so as to run on the softer grass surface.  Very windy but happy to say that left leg hamstring behaved and gave no trouble at all.  Still being cautious, but it seems the more I use the leg the better it feels.  Strength exercises etc still ongoing.


6 x 2 minutes @ 5km effort
3 min RI


10 min warm-up walk/jog
Avg. pace:  6:36;   7:04;   6:56;   7:08;   7:04;   7:09
Cool-down. Stretches.


 I was satisfied with results, even if it's just because my leg felt good and I was able to do a faster session for the first time since March 12.

Just to Prove I Can! ~~~~~

Sick and tired of hamstring dictating what I can and cannot do!  Sat around for 3 days 'listening' to niggle and this morning, after school, I said 'enough is enough; hold me up or let me down hamstring'.... put on the runners and set off for the easy distance run that I would have done yesterday, Sunday... but didn't!


No problems, after a good warm-up!  Too much molly-coddling if you ask me!  Doing something, better than doing nothing.


4.8 km in 34 minutes
TE 3.2 ......  Improving!

4.8km otherside of Renwick Estate.

Bowral Parkrun....Missed!

Slight niggle in hamstring so I stayed home from parkrun which I hate missing!   Tomorrow, I'll try something easy.  Can't take any risks with 1.5 muscles out of action from my left leg hamstring!

Distance Run ~~~~~

Yesterday, and alternate days, indoor bike and hamstring strengthening exercises.


Today : 30 minutes run .. ...conversational effort.




To this I added:
10 min brisk walking warm-up
10 min cool-down walking.


30 minutes easy run
3.5km
AHR 81-89%
164spm
TE 3.3 = Imroving!


Very windy again but no problems with hamstring during or after the 30 minutes; took it easier than program suggested but with no walk breaks.


Altogether 50 minutes today.

30 min easy running.

Restarting 'Proper' Training! ~~~~~

First day of what I call 'proper' running since March 12 when I tore 1.5 hamstring muscles off the tailbone of my left leg!  Ouch!!  I went back to the start of the 12 week Program (one of Pete Magill's) that I had been about half way through.  The session was easy and there was narry a squeak from the injury!


Today:  5km Road & Trail Repeats ......  in other words a track session on road or trail.


10 min warm-up walk/jog
8 x 1 minute @ 5km effort...... Time & number of reps increases and varies over 10 weeks.
2 min RI Jog... I walked!
10 min cool-down.
TE  (training effect)  1.1 =  MINOR!  That's okay for now!


A fairly easy session with which to start up again! 

..... away from the wind and the world!

Bowral Parkrun ~~~~~

I felt awful during this morning's parkrun!  Practically no sleep previous night ...just couldn't go off.  Pain in the gut while driving across to Briars necessitated a late trip to the loo and as soon as I reached the cycle path it was just about all over.  Mostly walking with some light jogging, and as I walked back up the hill that dreadful dry retching started!  Haven't had that in months; a sure sign of pushing too hard on a day when I lacked fitness.  Finished sick, drove home sick,  let the school chooks out sick, at home showered sick, went to bed sick, slept for 3 hours and felt much better!


Last Saturday, my time with no walk breaks was 40:54... way off my Pb of 33:? but okay with that while hamstring injury continues to improve and no proper training.  I was surprised, then, to see on today's results page, my time was 40:59.  That lifted my spirits a whole lot!  Things weren't as bad as I thought and felt at the time.


I intend to try a return to my program in the coming week:  Pete Magill 12 week program which includes 4 days running but I'll start with three only and see how it goes.


Bowral Parkrun (my #53) in 40:59

Warm-up and Jog ~~~

Warn-up 10 minutes brisk walking.


30 minutes very easy jog.....no walk breaks!


Beautiful morning to try jogging without taking a walk break!  Long way to go till back to where I was before hamstring injury though!

Permission to Run/Walk Granted! ~~~~~

Yesterday, Physio gave the nod to walk/easy run which I did this morning at Bowral Parkrun.  What a joy to be moving again... running very slowly but, nevertheless, it was moving faster than I've been able to do for the past 7 weeks since tearing 1.5 hamstring muscles off the tail bone, which leaves me with 1.5 good muscles same leg! However, to avoid further injury, strengthening exercises have to continue ad infinitum, but I'm okay with that because it allows me to return to what I love doing best.


Bowral Parkrun ( #52 for me) 5km
Run/Walk in 40:54
Age graded 78.48%
TE 4.9 ...Highly Improving...I should think so!

No idea what was so funny unless it was that I'd had a fun run!

With one of our fast juniors!

Bowral Parkrun ~~~~ Walk!

From Physio :  Very pleased with progress and within 2 weeks walk/jog; in 4 weeks back to running! I'm already (secretly) adding some very easy jogging in my walking each day!  As well as walking, still doing daily strengthening exercises for hamstring, indoor bike, foam roller etc. and it seems like all the hard work is paying off.




Escorted to the finish, Bowral Parkrun, last Saturday!

My 50th Bowral Parkrun ~~~~~

A lovely Autumn day to complete my 50th Parkrun, even though I had to walk not run, but I did sneak in a little jog at the finish!

Parkrun #49 for me! ~~~ A Walking PB!!!

 1 min 47 sec walking PB this morning and will be walking for some weeks to come while hamstring continues to strengthen.  I took Barry's (RD) dog, "Charlie", with me and I'm sure that's how I got the walking PB!


5km in 45:00min
AHR 75%
TE  3.3  =  Improving!


Just the most beautiful Southern Highlands morning again this week, finished off with coffee at the Briars.  Physio ongoing : walk and cycle as much as I like; no stretching or running though!  Till next week .....

"Charlie" & Me Setting Off

"Charlie" & Me Finishing!