Day 10

40 minutes slow run at below 75% of maximum HR. In other words "talking to the cows pace"!

Day 9 - A Speed Session

...in my dreams!!!!




The only weather where I can do this session indoors, is if there's a snow storm & lightning around! Just having a gale meant getting over to the track at Chev. where not only was there the wind to contend with, but all the distance markings had disappeared, except for the start & another at 200m. Next time I'll have to go armed secretly with my tape measure & can of spray paint - as I've done before - & leave a few dashes here & there to take the guess work out of the session!

So the best I could do with 2 Sets 100m, 200m, 300m, 200m, 100m after a warm-up & stretches, with 2:30 recoveries & 5 minutes between sets, was :

Set 1. 31.0; 1:02.9; 1:43.1, 1:05.1; 28.6
Set 2. 30.0; 1:02.6; 1:38.7; 1:02.3; 28.0

...none of these repeats were fast, but the emphasis for now is entirely on "Good Form" & not speed!! (I made a gaff there & had "Goof" Form... !!). If that's the case, thankfully no one was there to see it!

Day 8

The program asked for 25-40 minutes of SLOW running with HR at or below 75% of maximum. The day was awful : cold & windy so, without permission, I did 40 minutes on the stationary bike at home!

I hope tomorrow improves as I HAVE to go outdoors to the track ......"unless it's a snow storm and lightning is around"!!

Day 7 - Rolling Up & Rolling Down!

That's what the Pilates DVD says for back extensions or pelvic curl-ups : "Breathe in as you roll up & breathe out as you roll down", but hardly an accurate description of today's session on hills!

Warm-up : 3km walk to the hill I wanted on Diamond Fields Road.

Stretches.

4 x 90m hill (I did 5) repeats with focus on "good form" not times or speed!!

Slow walk down recoveries.

Stretches.

3km brisk walk home.

I liked this session! Some short lived huff & puff on the incline. Had a drink from a tap & stretched out - briefly! - in the old historic Catholic cemetery before walking briskly 3km home.

Took the 3 doggies for their walk just as the sun was setting on a glorious Autumn day in the Southern Highlands.

Day 6

..........a day off!

Day 5

The Session : 10 minutes slow jog......
Stretches.................

2 x 10 minutes 'hard' running.

............ 6 minutes slow walk between each &
after the session.

I didn't like this session very much at all! It was tough!

Average HR = 85%; Max. HR = 90-95% of max.

Day 4...Drills & Spills!

......the wind is a shocker here today, the very day I have to get to the soccer field, first for stationary drills followed by intervals! It would have been easier treading water in a tsumani!!

First : 15 minutes on stationary cycle (at home....the only place it would stay grounded!)

Second: 15 minutes of stationary(?) drills (in the soccer field).

Third: 5x100m with 100m recovery walk between each : 31.3; 28.8; 28.4; 28.5; 28.6
Note for coach: "I thought these were too slow, but the best I could do in such extreme conditions!!"

Day 3

Some lovely Autumn colours where I ran today.
....and no mistakes in the session, I hope!

Which was: 10 minutes (I did 2km) slow jog warm-up. Stretches.
5km on flat road @ 85%+ of Max. HR...a bit harder than Day 1, but not race pace.
Brisk walk 3km back to soccer field for stretches...lying in the sun on the warm grass watching the clouds roll by...should do this more often.....lie in the sun watching the clouds that is!

The road wasn't flat; had a couple of inclines - 1 of which was long (hardly see it except when running!) & the other short - I found the 5km (3km out & 2km return) fairly hard, especially the last 2km into a strong headwind; pleased to finish at 5km & not have another 5 to do!!

5km Time = 33.00.5
1km Splists = 6:00.0; 6:47.2; 6:21.6; 6:39.2; 7:12.5
Avg. HR = 85%
Max. HR = 90-95%


....and tomorrow is another day for Chickybabe!

Day 2

......an 'easy' session, at the gym : 25 minutes on the stationary bike followed by 25 minutes run on the treadmill followed (at home) by Pilates DVD followed by Physiotherapist's exercises followed by stationary form drills followed by walking the dogs if the rain stops!! Phew! Almost followed by time for bed!

Edit (much later!): OK, Coach! OK! OK! I made a mistake! I wasn't supposed to run today! But when the coach says, "25 minutes of running & stationary form drills", I took it to mean do both : run & then do drills!!! Oh Dearie, Dearie Me!! No wonder I'm becoming so fast!! -6%

A New Program - Day 1 of 12.

My new program (from Coach Ewen!) (started today) is based on a 12 day cycle. This looks like a lot of fun on the way to becoming fast enough to run out of sight on a dark night! Off we go......

Day 1 : 10 minutes slow jog warm-up. Stretches. 45 minutes at 85% of Max. HR pace. Short, brisk walk for a warm-down. Stretches.

Results: Warm-up = 1km. Stretches on the grass in soccer field. 7km in 48:32 (4km out & 3km back) @ 85-90%. Warm-down = 2km. Total = 10km. Pilates video replaced stretches.

A good start to the merry month of May!

Guess What the Postman Left This Morning!

............for Ewen, Horrie & Chickybabe!






Now I have a matching pair at last!

Sunday Afternoon in the Paddocks With Dogs.

I took some photos of the dogs having their daily walk in the paddocks of what is called
"Renwick"........in Mittagong.


In the not too distant future all the land will be sold off for housing...about 600 lots!

The old mills will be saved!

I suppose it's called "progress", but a wonderful natural location will be gone .

I have tried to put in a link to "Renwick, Mittagong", because its history makes very interesting reading...but all attempts at a link- so far- have failed!!

Hours later! I think this works...sort of!!

http://www.renwickweb.com.au

Sunday Run - 10km

I took the high road to the right but I can no longer call Sunday runs long! And that I can live with for the rest of this year. So, starting late at mid-day when the morning had warmed up to a wonderful day, I set out once again on the road - first time since Canberra.

Diamond Fields Road is a dirt road so I couldn't wear any of my new trainers! Instead I dragged out the ones I'd used in Canberra for, very likely, nearly their last run!

Glorious day, not a sound...except for the occasional "MOO!"

Another 'Easy' Run

Treadmill again for 5km. Home for some core work, Pilates tape & now to walk the doggies!

The DS Trainers!

What an incentive new trainers are! Today, being very windy, I took the DS Trainers for their first run on the gym treadmill & they are so comfortable! An 'easy' 5km; HR between 75-80% of Max. & 2 very short hills set at 3-6%. I felt so good I could have run all day....or not! I might wear these for the SMH Half....but I hate getting the first dirty mark on new trainers!

Back in Business...Sort of!

I took the new MAgic Racers for their first run today on the gym treadmill & also my first jog since Canberra 50km. Ever so cool....the Magic Racers! An 'easy' 35 minutes, keeping HR around 75% of Max. Nothing more serious than this until after the SMH Half Marathon; then, I'm told, it's down to hard work! Can't wait to get back into it!

A Time & Place to Reflect...

Today is Good Friday & a week since leaving for Canberra...hard to believe that & also almost a week since the "run of my life"....the run I had when I'm no longer running!

I haven't run since last Sunday & not in any hurry to put the trainers back on again; not until after Easter at the earliest.

Still awash with thoughts & emotions about the day & I want to put some here as a way of letting them out! Not for responses really, just to let them go on out into space (or wherever thoughts go!) & leave only memories of the day with me:

- For months.. Ewen, sending weekly programs & commenting on each one.....what a friend I've been blessed with; and after the 50km, checking several hours later that I was alive (if not well!)...bringing something to eat & company for the evening...talking about starting up a new program in 3 weeks' time..

- Horrie's selflessness in giving up his own first Canberra 50km to run with me for nearly twice the time it might have taken him on his own.....will always love & owe him for that...so very different having someone to run with, not wondering am I on the right part of the cycle track where it's easy enough to take a wrong turn, until the relief of seeing a volunteer or an aid station ahead; not being completely alone with no other runners in sight...back or front!...

- The cheer squad & other Cool Runners giving much needed encouragement along the way & staying out there until I finished, forming a "guard of honour"! I don't know of anywhere else I would find such unbelievably supportive friends; they leave me completely humbled, & thankful that I've been fortunate enough to have them come into my life....late & all though it is!

EASTER SATURDAY...
- the 50km was the perfect run; only one other time have I been truly able to say that; twice in a lifetime of running is more than a lot of runners are fortunate enough to experience; not one part of this run would I have wished to be any other way; I really did feel strong, relaxed & in control; some fatigue in the lower back & hip area towards the end (as did Horrie), but otherwise I was calm & felt strong; confident that I would achieve my goal & that my dream would be fulfilled....& it was! In fact it was more than just fulfilled; it flowed over with an Australian Record & a PB of 23 minutes.

There now: therapy session over, the thoughts are 'out'; but that's all looking back & now it's time to let them go, tuck the memories away, recall them whenever I want to think of a perfect run on a perfect Canberra day; an incentive to start again - taking 3 new pairs of Asics (the 2110, DS Trainers & Magic Racers ..for the track!) out of their boxes & arranging them on the top shelf of runners & start to plan for goals for the remainder of the year....that's what Easter is about...new life & so it will be for Chickybabe!

And nowit's Easter Sunday!

Canberra 50km, 2006

.....this photo tells the whole story! I finally got to finish the correct course for the Canberra 50km....with a whole lot of help from some extraordinary people in this Cool Running family
of mine..... but I never dreamed of a guard of honour finish!

I think that Saturday afternoon at the 5km & 10Km races is always the best fun of the weekend; gives an opportunity of meeting up with interstate as well as local Cool Runners ....great to meet all those whom I've never met in person before (too many so I won't mention names); too early for race day tension to have kicked in & still relaxed enough to laugh, enjoy each other's company & encourage the runners; I love race day eve!

We, not just I, had a brilliant run on Sunday! The Cool Running community, Ewen, Horrie & me...we did it together! Mine was the easiest part of this collaboration...I had only to keep putting one foot in front of the other until the finish line! After months of coaching me to "start to run out of sight...day or dark night", Ewen devised the race day plan which exactly took care of every minute, in blocks of each 10kms in a run/walk program ranging from 23-22.5 minutes running/3:40 to 4 minutes easy walking & to finish 50km in a time of 6 hours 35 minutes. He had settled on this run/walk program in view of an injury I had during the 3 weeks leading into the run &... did it work? You bet it did!

I have never ever felt I'd run what I could call my 'perfect race', but without any doubt, this was it! With the programme carefully in hand, Horrie's part was to see that (1) I didn't get lost (again!) & (2) to time the run/walk segments exactly, giving neither more nor less than what the blueprint said! He did this to perfection, even warning me before each run segment that we had 10 seconds to go! He gained a 3 minute lead on the set time within the first 10km & we kept that right to the end, finishing in 6 hours 32 minutes. It shouldn't surprise me then, that I felt strong, confident & relaxed for the entire run & without any thoughts of not finishing, but I was taken aback by finishing more than 20 faster than the time I set for the W70 Australian Record way back as a youngster of 74 in 2004!

Can I ever adequately thank both Ewen & Horrie? Or those who ran part of the course with us on Sunday? Or those who waited long hours for me to finish? Of course not! But deep down in my heart is a "Thank You" which I hope they all know is there. The same for the CR bloggers who gave such encouragement over recent weeks/months.

For the remainder of this year? A big change which I'm so looking forward to : trying to become faster over shorter distances & then, come October/November trying out for these distances in Canberra with the ACTVAC. I can see no reason for not becoming faster..even on a dark night....if I keep trying!

"The Monkey Is Off My Back!"

...and back from Canberra this afternoon; tomorrow, I'll have some thoughts & feelings about a great day, Canberra 50km Road Race, 2006!

Last Run!

....except for turning over the legs for a couple of kms on Saturday.

4km today : 2/3 @ 8m/km;
1/3 @ 8.5km increasing to 9 to 10km/hr.

Is is really another year since finishing the last lot of training for Canberra 50km? I guess so, especially after looking in the mirror this morning..... !!

Blog reopens after Canberra; 'bye for now from Chickybabe!

Thank you, every blogger, for every comment that has helped me get from last year's Canberra event to this one! CB

Only 1 More Training Run To Go!

This morning, 5km : two-thirds @ 8km/hr pace; one-third @ 8.5 km/hr pace.
36 minutes. Shorter run tomorrow. Last massage this afternoon; leave for Canberra mid-day Friday.

6 Days to Canberra, 2006.

Yesterday, Sunday, I didn't run at all....bit of a tummy bug! Great time to hit, (don't you know, God, you're supposed to be on my side?) but better than next Sunday!

So today, feeling good......30 minutes (4.2km) with 2/3 of the time at 50km goal pace & remaining 1/3 a stronger/faster finish!




CB & Horrie next Sunday!!!...................

2nd 10km of 50!

Treadmill again to practise the 2nd 10km of 50km :-

Run 3km @ 7:30 per km.
Walk 3mins 40secs.
..Repeat 3 times.

10km in 78:30 (i.e. 2:38:30 for 20km of 50km).....Nearly there!

Practise! Practise! Practise!

...so I practised the 1st 10km of 50, on the gym treadmill this morning. { Run 3k @7:40 per km / Walk 3mins 40secs (5.5k/ hr approx)} and Repeat Thrice! Tomorrow...practise the 2nd 10km of 50km......!

Last Long Run

25km this morning....went well!

Injection #2 & a 13km Run

....2nd cortisone injection with ultrasound on Wednesday. Rested yesterday, Thursday, & ran 13km today (Friday) without any pain in my left leg or butt! Next run on Sunday, somewhere between 21-28km doing Ewen's run/walk plan along the same flat 7km near the the airstrip as last Sunday. Strengthening exercises are definitely working & today's visit to the Physio confirmed this. Continue with increased resistance & light weight + 1 new exercise.

Starting to feel more confident about the Canberra 50km!

Short Run

Just 9km this morning & to vary running surface, I used the grass track at Chev....22.5 laps, reversing direction after each 1200m. Enjoyed it!

Almost the Last Long Run...1 to go.

Gosh, I appreciated those comments of encouragement on my last post when I got back this afternoon from my long run of 28km! Brought a tear or two to my weary eyes as I read them especially when I've been so slack to return them lately. I quite choked up today...why today? I think because I was so tired after such a short run, thinking : "I'll never make it to 50km at this rate!" & then saw words of encouragement to keep going.. ..& my thinking immediately lifted to : "Yes, I will!" So....there you go! We never know just how powerful a few words of timely cheer can be! Enough emotion for one day...on with business!


Stupidly, I didn't start till 9:00 a.m. & the morning was already hot; 4 times on the same 7km flattish stretch of road with no shade......out & back...run/walk : 20mins/4mins....3hours 44mins....both CG marathons didn't take much longer! Had water, sports drink, gel & energy bar in the car parked somewhere near the middle of 7km "sunset strip"...nearly forgot...& Panadol!

Home, showered & watched the tape of the marathons; I thought I must have fallen asleep because I saw the men start & then in the next shot they'd been running for over 30 minutes! Not enough energy to stamp & cheer for Kerryn McCann...I just shed another 2 or 3 or more tears willing her to win! Then I saw Kate Smyth finish...and I thought, "Now you know what toughing it out really is!" So....too much emotion for one day...I'm all "spent"!

....and another 'Easy' Run

The only flat road I can find is alongside the airstrip. Parked the car near the gates & ran 2km out from the car & then back = 4km & did this 3 times = 12km run/walk : 20mins/4mins. Does get a bit boring!

Another 'Easy' Run

9km Run/Walk : 20mins/4mins. The thinking is that this Run/Walk routine might be the way to do the 50km in Canberra, without putting too much stress on my legs. No leg pain at all today; the strengthening exercises seem to be working well, also the Pilates DVD...I can now do dozens of one-legged squats without toppling over!

A Rest Day

...............with butt strengthening exercises. A massage in the afternoon....that should be enjoyable!

'Easy' Run

Today 8km on flat road :- 25minutes jog/5minutes fast walk (repeat). Time 62 minutes & no leg pain; still some weakness in the left leg; continuing with lots of strengthening exercises......seems I spend more time lying on the floor than I do standing up!

4 Weeks Today!

...and Canberra marathon /50km! Since seeing the Sports Med. Doc. in Sydney last Wednesday, I've been able to do a bit of a jog Saturday (25 minutes) & today Sunday : 40 minutes & no pain at all. So carefully, carefully! The lost time cannot be made up for; I now need to spend time on feet without injury returning & get to the start line.....now that's not asking for too much!!

Update #3....& Looking Good!

5:00a.m. alarm! There was never a time I was "looking good" at that hour! But the news is good......."Glute Medius Tendonitis", same diagnosis as Physiotherapist; how encouraging is it when 2 out of 2 of your medical professionals agree!

The Sports Medicine Doctor, whom I've known for many years, knows me well enough now, that when I say: "Whatever it takes....", after telling me that I'm looking for a "quick fix" & explaining the problem & its causes etc..etc..& that it might hang around for 12 months, nevertheless knows better than to talk sense to this old dame! Instead, after having me stand on one leg at a time & then him twisting legs, hips & back in every direction & telling me my legs etc, were "in good shape!"... he very delicately stuck a very nice long needle in my butt for a cortisone injection which should settle down any inflammation in 2-3 days!! By which time, Hurrah! Hurrah! I can start back slowly but stay away from hills & run on the flat. Easier said than done, but I'll find something I hope. No need for any massage or hands on Physiotherapy, but important to keep up the strengthening exercises given by the Physio. After this 50km, take stock & be sensible!! Of course I will! After Canberra, training will be totally different from anything I've ever done before...or even since!!

This might be of interest : : I was telling him I recently sent away for the DVD "Pilates for Runners & Cyclists" from Studio Pilates Australia (I saw it in this month's Runners World, I think) & he said it's excellent; I've tried Pilates several times & have been bored to tears each time & given up! This concentrates just on core strengthening so I'm going to try to do it every other day. I had a look at it & every exercise is very well demonstrated, it's not at all boring & I know it's something I'd enjoy doing. (No financial interest at all in this product!)

Finally, almost.....I'll have another cortisone injection - under ultra-sound - in 2 weeks time; this one in Bowral! So watch out for the cortisone junkie on April 9!!

Really finally : thanks to all of you for your interest & especially your encouragement, which as much as any injection, will get me to the start line after all! (Let's not even think about the finish!). I can't imagine what my life would be like without all of you being part of it....so says Chickybabe from the heart!

Update #2

Seeing Sports Doctor in Sydney (Crows Nest) tomorrow, 9:00 a.m. Not looking good but not giving up either!

Day 6 - with injury.

Well, it's now 6 days since the pain in my left leg brought last Sunday's long run to a stop & I had to walk the last 5km of 38Km.

Right now, I can't see any improvement & I know I couldn't run even if I had to. Two sessions of Physio during the week & another on Monday; Physio says pain on the outside of the lower leg is referred pain from the damage (or whetever!) to the Gluteus Medius on that side. The strange thing is that the only real pain I feel is in this lower outside part of the leg - a dull throb all the time & more pain doing the lying down side leg raises & one-legged squats which are supposed to strengthen the leg.

I don't know what else to do but go along with the treatment for a few more days, I suppose. Anyhow, I thought I'd leave an update for anyone passing by! Any advice or shared views will be much appreciated...perhaps I should ask on the main message board, but I don't want to bore all of Cool Running with my woes!

Maybe I should ask CR Rudolf!

Another Season - another day off!