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!