Out before the early morning mist had lifted! I started at 6:30 a.m. knowing we were in for another 30+ degrees.

Program : 5km

I ran this 5km as I felt, which was half asleep! AHR = 62%; MHR = 79%

A Horribly Hot Run!

I keep leaving it too late to run at all well in this hot weather.

Program : 10km. If feeling good try for a negative split.

Not a chance in the world of a negative split this morning. I felt so exhausted on the return 5km, I walked most of the last kilometer.

Results: 5km out in 44:48; 5k return in 47:36!!

Easy Does It....

Program : 4km run 'as you feel'.

A cool day makes a big difference..

Results : About 7 or 8 minutes of drills followed by 4km at AHR 67%.

Australia Day!

A happy Australia Day, 2009!

Today is a rest day after yesterday's long run of 24km. I was out on Range Road at 6:30 a.m. fearing more of the recent heat, but as it turned out, it was cool, breezy & completely overcast.....perfect for a long run!

I ran 2(2 x 6km) out from & back to the car, carried some Poweraid to have at 6km & then a gel at 12km. I also broke this run down into a jog/walk of 5/2 & finished feeling quite fresh & ready for more! I'll keep this ratio of jog/walk going until I reach somewhere around 30k over the next couple of Sundays.

Long Run Distance = 24km

Mid-Week Medium Long Run ....

Up & on the road by 7:30 this morning to avoid running in the heat again. So good at that time, I'd almost forgotten! It was cool, nice breeze & lovely perfumes coming from different eucalypts.

Program : 12km @ AHR 75%.

Results : An easy 6km out in 50 minutes. AHR = 70%; MHR = 80%.

6km return in 52 minutes. AHR = 70%; MHR = 80%

I felt really good for this run. I must get up earlier more often!

Hot Hills!

Program : 3km warm-up.
2 x 60 seconds up hill....jog down.
3 x 40 seconds up hill...jog down.
3km warm-down.

I did the above session but hated just about every minute of it....it was so hot! I'm starting to think I just can't train in this weather. I'm 'good for nothing' for the rest of the day....except for watching tennis!

Results : MHR, according to Garmin, for each of the above hill repeats : 99%; 99%; 82%; 81% ; 76%.

The Long Run....

The run that became longer than expected. I set off at 7:30a.m.on Range Road.

Program : 19km @ 75% of MHR.

I planned loops out & back to the car where I left the usual supply of water & sports drink. By some weird mistake I did 6km out instead of 5 but didn't realize this until I got home & looked at the run on Montion Based. So that was 12km which, at the time, I thought to be 10km!

I then set out on a loop of 2 x 5km. Well, the last 5km was something awful! Try as I might, I could only get a jog/walk (6/3) going. I felt like I'd run a marathon & probably looked like it too as I wobbled along the road. I was so incredibly tired after 22km, I couldn't wait to get home, shower, have some breakfast .....& sleep, which I did for nearly 2 hours! I don't feel very much refreshed even tonight & that after just 22km!

A rest day tomorrow.........

Weather OK, but Everything Else Messed up!

PROGRAM : Chev Track.

2km warm-up, stretches, drills, strides
12 laps 'sitting on' 86% of MHR.
Time each 2 laps.

Ewen had sent me an alternative program to use if the day turned out to be as hot as recent ones. It didn't, so I was able to do the above session - with one exception - when I arrived at Chev track I found I'd left the heart rate monitor & Mr G-armin at home! Both of them!!

I petty well know by now what 86% of MHR feels & sounds like (an old cow!), so I decided to go by that.

2k warm-up on the usual course through the grounds.
Stretches, drills etc. on the track.

Distance = 6km
Then 12 laps, unable to time each 2, but felt like 86%...i.e. hard work! Changed directions occasionally. Finished with some stretches on the grass in the shade.

I Hate Heat!

Program : 10km lower aerobic 75%.

I hated being out this morning! At 7:30 a.m. it was a real scorcher & I struggled to finish & get home & out of the heat. I haven't heard the temperature yet, but has to be top 30's. I can't imagine doing a track session tomorrow - and surviving - if the weather stays as it has been all week.

Results : 10km
5km out in 46:30. AHR = 67%; MHR=76%.
5km return in 49:17. AHR = 67%; MHR = 77%

An Early Start

33 degrees forecast & I'm sure it passed that easily....tomorrow even hotter, so I must get out earlier than I did this morning at 8:30 a.m.

Program : 6km 'lower aerobic' run @ 75% of MHR.

I ran on Diamond Fields Road where there was shade, but even there it was hot.

Results: 6km.

3k in 26:33; AHR = 67%; MHR = 76%.
3k in 25:51; AHR = 74%; MHR = 79%.

A Change of Direction....

......Changing the direction every so often is what kept me going round & round the track at Chev for 7km today. It was also very hot at 27 degrees - later to get to 29 degrees - and this is a cool climate? I decided to use the track at Chev for its flatness instead of the road.

Program : 7km @ 85% ...Upper Aerobic Run.

After a few warm-up drills......

Results were : 7km in 51:11
AHR = 82%; MHR = 86%.
Laps 7:07; 7:04; 7:08; 7:13; 7:24; 7:37; 7:42.

I find it very difficult 'sitting on' a certain heart rate for that length of time - sometimes having to slow down the pace, other times hurrying it up. Anyhow I managed close enough at 82% of MHR.

Out early tomorrow - 33 degrees forecast!

First of the Long Runs...

...... It was the turn for the Skirtsports "Gym Girl Classic" to strut its stuff in this morning's run. It's the one I bought & wore in the Melbourne Half Marathon last year. I really like this one..soft & light.

Program : 16km Lower Aerobic @ AHR 75%.

I was out on Range Road by 6:30 a.m. - most unusual for me! It was superb at that time - very cool, completely overcast & no sun until almost the end of the run.

I did the run in 2 x 5km out & back to the car & then 2 x 3km out & back, to make 16km while having access to water in the car at each return.

Results were : 1st 5km in 39:46. AHR = 76%; MHR = 81%.

2nd 5km in 38:50. AHR = 79%; MHR = 84%.

1st 3km in 24:48. AHR = 75%; MHR = 80%.

2nd 3km in 22:26. AHR = 81%; MHR = 88%

The cooler, earlier start sure makes a difference! I've planned to start every Sunday long run no later than Canberra Marathon starting time. I felt really good for the whole run & was pleased to see some negative splits on this hilly course!

Forgot....

I forgot that today's run was supposed to be an 'upper aerobic' one! Instead I ran at the usual' lower aerobic' pace...which I prefer anyhow!

Program: 12km 'upper aerobic' @ AHR 80%.

Results : 12km @ 73% AHR & MHR of 84%.
50 minutes out & 52 back.

It was a cool morning with misty rain for part of the run, so why I was so slow is a mystery even to me, especially when I "feel like" I'm running fast. Such a pain getting older & older/slower & slower all the time!

What a Difference.....

....a drop of more than 14 degrees makes!. I found yesterday's heat just too darned hot to go out in, so I missed the 16 x 100m track session. Today, no trouble in getting out.

Program : Recovery 6km run @ 75% AHR.


With nothing to recover from, plus the cool morning, this was a very easy 6km run.


Today I committted myself, in spite of swearing that I wouldn't ever again, to doing this year's Canberra Marathon! "What the hell," I thought. "At 79 years of age, there can't be that many more I'll be here to do, so no time to put things on the back-burner!" At the same time, it will keep me motivated & 'in shape' for my assault on the 50km in 2010! Accommodation booked & entry form on its way for 2009 Canberra Marathon.


Arrangements are also in place for : SMH Half Marathon; Gold Coast Half; Blackmores Half & Melbourne Half Marathon.


Now.....which skirts will I wear?

It's Getting Hotter ........

Today 32 degrees &, even though I made a huge effort to be out by 8:30a.m., it was already very hot.

Program : 6km @ AHR 75%.


Results : 6km....bit of a struggle! Walked on some of the hills to keep heart rate down.

AHR =76%; MHR =79%.

Lower Aerobic Run

A very hot run (31 degrees) even though there was plenty of shade on Diamond Fields Road.

Program : 12km lower aerobic AHR 75%.

Resuts: 12km.

6 km out AHR = 70%; MHR = 80%

6km return AHR = 75%; MHR = 79%.

A Temperamental Tempo Run...

Program : 2km warm-up. Stop....Rest...Psych yourself up.

4km 'hard' (tempo Run) - running fast as for a 'good tme' - a little below racing effort - about HR 134.

I think I put too much effort into psyching myself up and when I think of having a 'good time' it means having a few drinks with friends! Instead, this was a 'rotten time'.....struggling & wheezing my way round Chev track trying to run fast enough to get my heart rate up to 134 (90%). Again, I started late at 11:30a.m & it was already 26 degrees, feeling like 36! I'm getting too old for this sort of caper!

Results : 2km warm-up.

4km tempo Run.
Time = 28:13
Avg. Pace = 6:58.
AHR = 85%; MHR = 90%.


1km laps = 6:53; 6:59; 7:05; 6:58

Track Work in Progress....

Program : 2km warm-up.

Stretches, strides, light drills.

16 x 100m strides with heart rate not exceeding 88%. 100m jog recoveries between each.

The morning was perfect - warm with a cool breeze blowing. I decided to go across to Chevalier College & use their track. The grass in the 400m lane is kept cut short so I did the 100m repeats in barefeet. The warm-up etc in #3 Frees. So....

Results : 2km cross country through Chev grounds for warm-up

Some stretching, light drills.

16 x 100m strides (jog recoveries back to the start).

MHR 85%.

I was very pleased with this session! I felt good for the entire 16 repeats and especially pleased that I managed to do all 16, after being 'all out for 8' last Friday! Progress just might be starting up again!

The Bloomer Girl!

<..... another little number to begin 2009 with! The charcoal skirt is pulled up to show the orange compression tights underneath, but I didn't run holding the skirt up like this!! Just a peep of orange showing!

Program : Medium Aerobic Run (AHR 79%) 10km. Try (again!) for a negative split.

I took to Range Road which I don't usually use during the week, but I guessed rightly that there wouldn't be much traffic on New Year's Day. It was hot though & windy especially on the run back to the car.

Results: 5km out in 44:34 minutes

AHR = 72%; MHR = 80%.

5km return in 43:13.. .... Yea! 1:21 Negative Split!

AHR = 76%; MHR = 84%

Distance = 10km.