Tomorrow...

I met with the orthopaedic surgeon this afternoon and tomorrow, yes tomorrow,  he'll do arthroscopic surgery on my right knee. The plus side of being in a health fund!

My guess was right about the MRI report in that he thinks the pain is from the meniscus tear...at least he's hoping that's the cause!  I am so lucky to be getting it done tomorrow and not having to wait weeks or perhaps months..  At 11:00a.m I have to front up!

More news to come after that.....  All good, I hope, but I have to expect that there will be no running for some time yet. A come-back in 2011 would be nice.  I hope there's some motivation left by then....it's very low at the moment.. It's been so long I think I could very easily hang up the trainers for good!

Thanks to all for 'being here' for me right now.  I can do with a friend.....or two, or three!

My Guess...

......the trouble with my right knee!

In today's mail I received a copy of the MRI results.  Now, I realize the two pages of  technical and medical terms will take more than my brain to decipher but, from what I understand, I have an oblique undersurface tear, posterior horn medial meniscus.  If that is the case, it's exactly what I thought after spending hours on the net over the past 8 weeks  - that long - looking for an answer!

What the two page report really means, and what needs to be done about it, I'll hear from the orthopaedic surgeon on Monday afternoon.  All up though, I think the news is good!

Happy days might be here again!!  I know I'm dead sick of these days!

Change is as Good as.....

Since scenery is the only thing I can change right now,  I thought I'd go for a new look on my blog.  At least I've been occupied for a couple of hours getting to understand a few of the newer blog templates and gadgets, thus taking my mind off my miserable right knee.

I never knew there were so many things one could do to a blog, but not being too tech minded, I've stuck to a couple of basics and will explore others in my spare time ......of which I have plenty!

I looked at all the gadgets and now I want to put up a sliding picture show but I can't get the Slideshow gadget thing to work!  I've tried numerous ways suggested on Blogger Help but no success so far.  Any help would be appreciated!  In the meantime I'll keep trying......if at first you don't succeed etc.  etc..

While I was waiting for sleep last night I mentally started making a list of all the things I can't do now while my knee is so painful; it's an exercise in self-pity, I know, but here it is:

Things that matter but which I'm unable to do:

I can't run
I can't jog
I can't walk
I can't drive the car
I can't do the gardening
I can't sleep well
I can't lie on my side
I can't go up steps
I can't go down steps
I can't sit down...I crash!
I can't get up after sitting...I lead with my head!

While I'm awake now it's only fair, I suppose, to list the things I can still do!  But.....


I can think of very few!  This is real bad news, but here it is:


I can use a walking stick
I can read
I can watch television
I can think....even if it's only about the things on the ever- expanding list of the things I can't do!

MRI

On Friday I took the next step in finding out what is wrong with my  right knee.  I had an MRI of the knee and a right hip x-ray; the latter just for ruling out anything in that area.  I'll have the results of these on Tuesday, Nov. 8.  Unhappily, my knee seems to be getting more painful by the day and I'm hobbling - even more unhappily - around the house with a cane.  Never thought I'd see the day!  I can't imagine what's wrong to be in such constant pain.

Patience!  Did I see someone write recently in their blog about having patience?  I'm beginning to think that this here & now might be where my running ends....and with such promise for at least another year or two!!  Oh well, some other life!  If nothing else...I've had a "good run"  for  many years & I guess everyone has to stop sometime.  I am really most miserble about it all though!

What is Wrong?

....and here we go! 

Today I saw an orthopaedic surgeon.  He needs for me to have an MRI.  He's pretty well ruled out arthritis because there's only the slightest sign of it and, looking at the x-ray, the level & consistency of pain that I have is way too high for it to be arthritis.  "There's something more going on there," he said.  Hence an MRI to find the correct diagnosis.  All sounds good so far, but trying to get an MRI in  the near future (i.e. in my lifetime!) is quite another thing!  So, here's the string of appointments:

First available appointment six weeks away and appointments for an MRI are only after hours at night!  That's with Medicare cover; if I pay for the MRI, I can get in sooner and within normal hours. Needless to say, I'm going for the 'out of pocket' version.  Time is of the essence here!  MRI on 29th October.


Next.....try getting back in to see the Orthopaedic guy for the results:  "Sorry, nothing available till end of November!"  This, after being told by his receptionist that I would be given an appointment within a couple of days after the MRI in order to learn the results of the damned thing!


"Wait a minute," says I!  "You told me...blah, blah, etc, etc."


"No," replies the receptionist in her unlovely patronizing voice, "you seem confused; we said if we can."


Me (getting hoity):  "No, you didn't!  You said 1 or 2 days after the MRI."


"Well, let me see," says the now confused receptionist, " we will fit you in on November 8th."   Why didn't she do that in the first place?

I only want the results asap; maybe she thought I wanted surgery as well!

BIG DEAL, I thought!  I could be dead by the time I get to find out what's even wrong with my stupid knee, let alone do whatever has then to be done.  Easy to see I'm a first timer with specialist surgeon, x-ray and MRI scenario!

That's where I'm at for now anyhow. All future running plans cancelled until I get results.. In the meantime, I sit around doing quad strengthening exercises, unable to walk or run.  Next update, if I'm still here,  will be after the results are read out on November 8!


Oh, what a feeling!














 

After Blackmores Marathon

Well.... my recovery after Blackmores Sydney Marathon hasn't been going well at all!

For some months before the marathon I had a painful right knee which became just about unbearably painful during the run and since then, even more so.  No let up at all. Even walking around the house is painful.

Now, I thought arthritis was only for old people!  To my dismay however, an x-ray showed a slight version of it in my right knee but, if this pain is the result of slight arthritis, I'd hate to be a victim of the serious stuff!  The result is that I haven't had what could be called a decent run over the last four weeks.  I've tried a very easy jog three times and fast walking once but could go no further than 5km each time before I've had to quit.

Having  tried physiotherapy (R.I.C.E.) with no improvement, the next stop from my GP, is to see an orthopaedic doc who might be able to shed more light on what, if anything, is happening.  That's on Monday and will report here with the results.

This is more than just a damned nuisance.......it's soul destroying!  The likelihood of training for anything in the months ahead will depend on whether something can be done to relieve the pain in my knee.

So, there it is; very disappointing because I'd hoped to do some serious training in preparation for a couple of exciting races later this year and also in the first half of 2011.

I believe there's no cure for arthritis.....ah, woe is me.....for now!

SPRING.....In Our Backyard!

Powered by GoodWidgets.com

11th Marathon...

Australian Record W80

..........well, that's #11 done and I'll be able to claim an Australian Record for W80 Marathon with a time faster than that of my Marathon W75 Australian Record!  Official time 5:26:24 net.  Other than my 2nd marathon in 2001, this was the only other time I've run under 5.5 hours, so getting older isn't necessarily a negative thing!  I was totally shocked and thrilled to have gone under 5.5 hours this time round!  That's a Boston qualifier I think!

My plan was to keep as near as possible to 7:27m/k and never to slow down further than 7:42m/k even though 7:49m/k would still meet the 5:30 cut-off.

Garmin time was 5:25:49 and distance 42.69km!

I think everyone should, just once, run at the back of the pack in a marathon!  It is so inevitably 'alone' on those long stretches of road with no one in sight in front and rear for quite some time.  It makes for a much different race than with lots of other runners around for company and motivation.  Alone at the back, there's only one's self to do it all;  things like trying to keep someone in sight;   fearing having taken a wrong turn, on the right course? Seeing barriers being dismantled; aid stations being cleared, and for this marathon especially, having to constantly think about strictly enforced cut-off points along the course...am I going to make each one?  Worry, hurry! Just being alone for most of these things and at the same time think about how to race: form, pace, hydration, self-talk, etc.etc.!  So many things bring on extra stress at the rear end that I don't think front and middle pack runners have to worry about.  Anyhow, they're just my thoughts and how I am affected as a slow runner during a marathon.

Apart from all that or perhaps because of all that, I had a great run; not an easy one....after all, it was a marathon!  There were stages where I thought the whole thing would never end; way up ahead at times I could see 'little dots' (runners!) and thought: God Almighty, do I really have to run that far still?  However, with a lot of self-talk and relaxing all parts of the body, I managed not to slow down too much except on the long inclines and finally made a very strong rush for the finish line without 'hitting the wall' at all!  I walked through all drink stations but that was the only walking I did; quite unlike other marathons where I've been forced to walk and drag myself to the finish.  I actually raced around the Circular Quay area to the applause/amusement of people eating at the outdoor cafes and to hear my name AND AGE called out by the commentator as I crossed the finish mat was the final flourish!

I am very happy about how I ran my 11th Marathon!  I followed a marathon training program of only 3 days running each week from the book "Runner's World, Run Less Run Faster" ....and they were right...I did run faster!

5km splits/Avg pace:  35:32/7:06;  37:22/7:28;  37:38/7:31;  37:25/7:29;  37:40/7:32;  39:43/7:56;  39:09/7:49;   41:10/8:14;  (20:06/7:27)

Forgot to bring HR monitor.  I have a quite painful right knee today and have had  it x-rayed just to make sure nothing sinister is going on in there!  I am far too young to retire from my athletic career!!

The Last Sprint to the Finish!

Feeling a Little Aprehensive!

"The sun will come up tomorrow", ........... and I'll run what will very likely be my last marathon!  Look on the bright side of my life!

Returning home Monday night so the report will not be till Tuesday......at the earliest!

On Sunday, 22nd August, at the ACTVAC Annual Half Marathon, I managed to take 13 seconds off the time for my Australian Record, W80 Half Marathon set on May 2nd of this year!  That's all it was......13 seconds !  I suppose that makes it a new Australian  record!

I'd entered for this event a few weeks prior but left it till Saturday afternoon to decide booking Saturday night accommodation rather than driving down so early on Sunday morning as intended.  I managed to secure a very nice room at Olims Hotel, not more than five minutes from the start/finish at Stage 88, Commonwealth Park.

I had a cracker of a run!  Felt great the entire distance, even those three monster hills couldn't slow me down;  I just ploughed onwards and upwards, never stopping!  And as for passing other runners.....well, what can I say!  Scenery beautiful, off road and a glorious morning for running : no wind, no rain, just sunshine all the way.  Catching up with Strewth, CJ, Peter and some other ACT friends was the icing on the cake and many of these also received medals for age category wins.  Smiles all round!

As well as setting a Record W80 Half Marathon time for the ACTVAC, I was positively astounded to be called out to receive and to hold for one year,  the lovely trophy awarded for "Performance Records (Age%) - Women, with a score of 79.7%.   It will be engraved and returned in time for next year's event.

Time = 2:17:12
5km Splits: 33:19, 32:13; 32:34; 32:40; (6:19).  Avg. Pace = 6:31 min/km

No wonder than, having run my heart out and received the awards that I was so exhausted I had to break the drive home by stopping at three different rest areas and wander around for a few minutes in a daze!

With only 4 weeks to Blackmores Marathon now,  that's the end of the fun and games for the next few weeks! 

...........the storm came through on Macquarie Pass and Range Road during yesterday's long run.

Powered by GoodWidgets.com

For about ten minutes an icy wind and rain stormed its way through the Macquarie Pass and Range Road; the coldest and fiercest I've ever been out in and the temperature plummeted at least ten degrees!  Then, much to my relief and in fear for my life, the sun came out again!  18km out + 18km return = 36km!

I had an on-air chat with the guys from "Triple M" radio station today about the article and photo in the Telegraph yesterday and the marathon in September.  Surprise!  Surprise!

I ran the entire 14km yesterday without stopping!  I was determined to finish further away from that 100 minute Green Group cut-off time than the last time I ran this run in 2008....missing last year because of a heavy cold.  Finishing time 2008 was too dangerously close at 98 minutes!  I carried a small 6oz bottle of sports drink and drank from that immediately after each drink station.  Great not to have had to fight my way through the crowds and I didn't need anything more than that.

According to official results :   94:03 yesterday.  I think the Garmin  had some trouble with the tunnel but seems to have corrected itself on exit;  clever little thing!!

I loved the run and didn't feel I was struggling - as I usually do  - on those hills.  Has to be something to do with my present training program which I feel is making me just that little bit stronger and, dare I say it....faster!

We left Mittagong by coach at 5:30a.m. and so quick was the trip, I stood from 7:oo in the freezing cold until the start at 8:30am.  I've never felt the cold like this before; another fellow traveller shared her thick jacket with me by each sharing an armhole!

Lunch provided at the Charing Cross Hotel : I had a big bowl of fettucine with Neapolitana Sauce.   Back home - tired - at 5:00pm.... but a great day!  I really love this run!

2nd place in 70 to 99 age category (125 runners).  YIPPEE!

She's not the only one to have her photo in the papers!

I had a visit from a photographer and journalist from the "Sunday Telegraph" yesterday for an article about taking part in Blackmores Sydney Running Festival Marathon.  Why they'd land on me, I can't imagine!  Could it possibly have something to do with my age? 

We went to a nearby soccer field and all I had to do was run towards the camera...but I had to do it a million times from different angles...or so it seemed!  It was quite amusing and good fun.....each time the photographer was ready, he'd call out: "Right. Go for it!" and off I'd trot.  These were followed up with a couple of portrait
shots of me leaning languidly  - I nearly typed 'seductively'  -  against the fence railings....just like a real star!

It's to be in tomorrow's Sunday Telegraph, I think.  Be quick because I might buy all editions!

..........that I wouldn't be home before sunset, I started today's long run just before sunrise!  A small bowl of oats with a dollop of yoghurt at 4:00am and reset the alarm for 6:a.m. This training is serious stuff and serious measures such as these are now becoming necessary!  But, how I hate getting up anything before 9:00am, never going to bed before the usual time of midnight!

For today, 37km : first 10km loop along Old South Road before the traffic and full sunrise; second 10km around to Inkerman Road where I had a good view of how the new Renwick housing development is coming along...it is, in leaps and bounds.  3rd loop of 10 +7km took me to the end of Diamond Fields Road and beyond, where angels fear to tread!  Strangely, once out  and about the semi-dark start was quite enjoyable!

Each loop had its ups and downs  - mainly ups  - and the surface of Diamond fields Road, especially the bit beyond, was rough and rock strewn.  I suppose that's why my knees are sore tonight, especially the right knee so,  good that tomorrow is a rest day.  After each 10km I had a gel, water and sports drink. 

I did today's long run as an experimental run/walk (6/1).....walking the 'walk' as fast as possible.  After each 10km I was back at the car for a gel, water and sports drink.  What is of concern with this, I think,  is that it's extra stopping/rest time at the car that I won't have during the marathon; I tend to linger! It's not continuous run/walk, so next long run I'm going to carry what I need and do away with the extra minutes at the car.  I believe, in doing this there'll be quite a difference in how I feel at the end of 38km or more and very much more like how I'll be feeling during the marathon next month, ( next month?  Shriek!) though I suppose I could chat to the Ambos for a break.  4 hours moving time today.

Anyhow, that's how preparations are progressing....I hope that's the right word to describe the passing weeks!

I'm very tired tonight!

All the roads on which I usually run Friday's Tempo Run are either being repaired, widened or in some way dug up.  A change of plans was in order, so after 1.5km warm-up I headed for Old South Road, which wasn't being dug up,  where I ran hill repeats.

Without having any idea of its gradient, I ran 9 x 90 seconds uphill and walked down after each.  Garmin says 200m.  It wasn't too difficult and in fact I enjoyed the change.  Next time I decide to do this I'll go further up the hill where it gets much steeper, but today was OK for starters!  I finished with 1.5km cool-down and some stretches on the grass in the soccer field.

A very satisfying session......for me, I thought!

Powered by GoodWidgets.com

A MAGICAL MOMENT!

 Powered by GoodWidgets.com
 These beautiful twin lambs were born a few minutes before I took these pictures!  I've come to know the staff, students and farm animals at this school very well over the years that I've been running and taking my dogs for their daily walk there and in the surrounding paddocks..  I see new calves arrive, but never on the day they're born.  The two most recent calves I've named "Fred" and "Ginger" (!) and I feed them bread by hand each afternoon.  As soon as they see me or the dogs, they come galloping across the paddock, knowing well what I have for them!

This afternoon, a very happy teacher called to me that twin lambs had just been born.  Well,  I was never so excited and, forgetting about the dogs, rushed to the paddock to see them.  They were so tiny and stumbling to get on their feet, with mum nudging & licking them upwards!  I think that was when I started to cry and didn't stop until the teacher asked me if I'd like to come with him and pick up one of  the lambs and, with their mother following and bleating loudly, carry it to a shed where they would be safe and warm for the night.

I picked up this tiny, still wet little thing and held it close all the way to the shed! It was just one of those beautiful, never-to-be-forgotten moments!

In today's mail!  The certificate for my Canberra Half Marathon Australian Record, 2nd May 2010 at the ACTCCC Road Running Festival.  I am so excited and proud to have achieved this recognition!  My third Australian Record too!

..........finishing with today's long hilly run of  32km in 4 hours 12 minutes.  All going slowly but well so far!

  If there's one single thing that I've felt with every marathon I've ever run,  it's that I feel I've never run enough long runs in training and the long runs have never been long enough.  In other words, not enough kilometres in the legs.

......and that's what I'm especially concentrating on this time round.

So.....36km yesterday!

3 x 12km loop : the first on Old South Road, 7:15am before the traffic started; second, to Inkerman Road and the third loop on Diamond Fields Road.

This took me just about 5 hours.  A gel, water and sports drink at the car after each of the first 2 loops. Lots of hills and quite 'done in' by the finish.  Yes, I did have a nap after that one!  Feel good today though, Monday.

32km today to finish off Week 4 of my marathon training program.  I can't remember when I last ran so far and for so long, so it's worthy of a mention here!

I ran 3 loops of 10km (+2km), all in different directions and on different surfaces : 2 on dirt roads and 1 sealed and  it took me 4 hours 12 minutes to complete!  I then lay on the grass in warm sunshine, did a few stretches and felt very pleased with myself!

Surprisingly, I felt quite good after finishing and didn't need the usual  nap that used follow a long run.  The pace was a bit slower than it should have been, but I hope that will improve as the weeks progress.  50km this week.

My new Garmin 310xt arrived at 8:00am today, less thant 24 hours after ordering it from 'Highly Tuned Athletes' in Melbourne!  Now, I'm putting it together (wish they'd label the bits and pieces for the technology challenged!).  Finally worked out which bit goes where and have it charging the battery right now.  This 'Getting Started' section is quite different from my recently and sadly departed 305.

Hopefully I'll take it with me on Sunday's 21km long run which marks the end of week 1 of 16 towards the Sydney Marathon on September 19th.

For this morning's  tempo run I ran by time using an ordinary watch : 25 minutes warm-up; 20 minutes all uphill and breathing hard!  25 minutes cool down, down hill.  I chose an uphill section  in the middle so as to get some hill training done and it was slower, but much harder than the usual flattish roads I use on Fridays for a tempo run.

 Have entered Blackmores Sydney Running Festival...for the marathon!  Crazy!  My 11th....one each year starting in 2000AD!

....My poor old  much loved Garmin 305 died on Monday.  Died, good and proper! Now I have to get a new one and it's going to be the 310xt as it has pretty much the same features as the 305 plus a few extras.  I bought the 305 from the US when they first became available about 4 or 5 years ago I think. It has been a very close friend and has never let me down.  I will be sad.... until the new one arrives!

SOMETHING SURPRISING!

How do I spend this $50 for Half Marathon Masters W80 winner?


In today's mail a gift voucher that can be redeemable only at "The Runners Shop", Canberra!


Guess I'll have to make a trip to the ACT or perhaps I can use it on line or keep it till next year.

...Yes, almost ran a 10km PB at SMC 10km this morning....but not quite!

Best 10km at SMC was in January when I ran 1:02:46.  Today, I ran 1:02:49!  Where did those few seconds escape to?  Must have been when I grabbed a few jelly beans on the way back!

In any case, I was very pleased with my time : I had run only two very easy 5k runs since the SMH Half Marathon last Sunday and the CRRF Half Maraton a couple of weeks before that, so I was expecting around 65 minutes this morning ....those are my excuses and I'm stcking to them!

Perfect running conditions : very cool, slight breeze and completely overcast.

10km in 1:02:49.
Avg. Pace 6:15
AHR 135 (85%);  MHR 150 (94%)...that was a stampede to the finish line heart rate with a young man who was finishing the 25k race!  We had a good laugh about who got there first.

5km Splits 32:36; 30:06....the hills on the way out are what slow me down.  I'll have to conquer them!

Age Category results for SMH Half Marathon are out!  I got first place in W70 to 99!!


There was another runner in my age category but, from the results page, she was a non-starter.  I can only hope the results would have been the same  .... cool and funny!

Something Exciting!

....so it's worth blogging about!

I ran the SMH Half Marathon yesterday through the streets of Sydney.  It was a perfect morning, even quite cool when I got out for a warm-up at 6:30am and Hyde Park was already abuzz with hundreds of runners going about their pre-race rituals!


I came to Sydney on Saturday, stayed overnight and returned home on Sunday afternoon.  I love this SMH run!  Probably my favourite run.

There's something special about runners having the city roads to themselves for those few hours.  I always get a thrill running down Hunter Street  - and any other downhills for that matter - when I think about how they're crammed during the week with people, cars, buses, etc.  Even running up Hunter Street  - and the Argyle Cut too  - has something for me to enjoy including the encouragement from other Cool Runners  - CR Thomo especially, who all but stopped the run when he bellowed while running down Pitt Street: "Go Norma!"  Sook54 caught up near the Art Gallery and ran a couple of kilometres with me until she headed off at a faster pace.

I didn't expect to run faster than at the CRRF HM....and I didn't!  In fact, 4 minutes slower.  I set a pace on the Garmin to get me in by 2hours 25 minutes allowing for a tough, hilly course, but for the first time the Garmin must have cut out for about 7 minutes in the high rise areas and I didn't bother too much  about looking at it during the second loop.

So...............
I was astonished to see the finishing clock at the Archibald Fountain say 2:21:16.....5 minutes faster than last year's time of 2:26:09....and that for me was exciting and worth blogging about!

Updating My Blog....

I've decided to update my blog in future only after having taken part in a race or some special event or if something really exciting, funny or interesting happens.  Training will remain the same i.e. 3 days running, 2 days cross training.

Typing the same training week after week has become boring for both myself and Virtual Partner!!

Longish Run

A shorter 'long' run this morning before SMH Half Marathon next Sunday.  Another perfect Autumn day and a joy to be out running.

I chose running around to Inkerman Road and back to get more hills in before meeting Hunter Street next  weekend!  I kept the hardest and steepest hill - on Old South Road -  till last when I was feeling tired, just as I will be during the second time running up Hunter Street or out of the Domain at the finish of the SMH Half, though I hope not feeling as leg weary as I was at the finish of today's run.

Program: 13km.... slower than half marathon pace @ 6:35 to 6:50 min/km.

13km in 1 hour 35 minutes.
Avg. Pace 7:18 slow on the hills!
AHR 124 (78%);  MHR 141 (89%)...effort on the hills!

Thrashed by Virtual Partner!

What a perfect Autumn day!  Just sheer pleasure to be out today : no wind, warm sun and Autumn colours everywhere and VP took advantage of the conditions to give me a good thrashing!

 10km Tempo Run.

3.5km easy.
5km with VP set to run 6:12min/km.
1.5km easy.

It didn't quite turn out like that though!  Where I'd been doing most runs on flattish roads in the lead up to CRRF, it was time now to attack the hills before SMH Half Marathon on May 16th.  With that in mind I set off, after the warm-up, to Diamond Fields Road where there are hills aplenty and it was there VP had his 34 minutes of glory!

The flat and downhills were OK, but I couldn't keep up with Virtual Partner running up the hills.  He sprinted away keeping the same pace throughout and, to add insult to injury, finished the 5km nearly 600m in front of me!

5km in 34:30
Avg. Pace 6:54! 
AHR 129 (81%);  MHR 138 (87%) 

 

A Bit of This and That.....

I skipped, as in didn't do, today's track session; I also took Monday and Tuesday as rest days after my Canberra RRF Half Marathon effort which is in the process of being recorded as an Australian age category record and 3rd fastest world same age category!

Today I did 4.5km which included :  some drills & strides, jogging, walking and a few sprints uphill...keeping in mind that the SMH Half Sunday week is a hilly course.  All easy!

It wasn't very nice out either; rain to start with, then wind and finally some sun.  Autumn is here!

I'll do some cross training tomorrow, stationary bike if the weather stays bad, and a tempo run on Friday by which time I should be back to normal 3-day running program.

Canberra Road Running Festival Half Marathon

Well.....I had a very happy run today!  The weather was absolutely perfect;  I didn't feel it at all cold as I walked less than 10 minutes to the oval and did a short wam-up at 6:30am and then lined up for the start of both the marathon and half marathon runners at 7:00am.

My plan was to start at 6:38 min/km which would have me finish in 2 hours 20 minutes......one minute faster that my recent best half marathon of 2 hours 21 minutes at SMC on April 18th!  I kept at this pace in the early stages despite the urge to go faster, telling myself that if I did, I'd slow down towards the finish.  Experience is a great teacher!

The plan was a good one, because I had plenty of energy in the second half and was able to draw on the very last of my reserves to finish 4 minutes faster than the SMC half  last month!

Time 2:17:25(official).
Avg. Pace 6:28 min/km
AHR 133 (84%);  MHR 153 (96%)
5km splits     33:57;    32:33;    32:51;    30:40;    (7:25 for 1.1km)

The day was a tremendous success for the ACTCCC who put on a brilliant day, a fast course, great volunteers everywhere encouraging each runner often by name and  finishing,  where again each runner was called by name wherever possible, by doing a round of Manuka Oval.  This was a very special thrill!  Was I the only one whose age was also announced as I ran down the finish chute?  That was another special thrill!!    


While talking of thrills....another was 1st place in age category,  a kiss from & photo taken with Rob de Castella!  I'll put the photo here when it comes up on the website.

Altogether, a great weekend catching up with friends and spending up at the Expo! Now, to get ready for the SMH Half Marathon in two weeks' time!

Enquiries are being made to see if this is a W80 age-category Australian Record for the half marathon  & the likihood of it also being  the world's third fastest of all time W80 half marathon!  Will update when I find out how to do all this and what the results are.

Easy & Relaxed

....that just about describes this morning's run, the last before Sunday's CRRF Half Marathon.

5km including 6 x 100m surges in 38:04
Avg. pace 7:36 min/km
AHR 112 ( 70%);  MHR 139 (87%) 

Leaving for Canberra mid-morning tomorrow; returning Sunday afternoon.  Should be another good fun weekend!

Against the Wind, Virtual Partner & the Grass Cutting Machine!

A short session at Chev track today :  6 x 400m @ 5:42 min/km (2:17 lap).

2km warm-up; few drills & strides.

1) 2:17.  Avg. pace 5:42; AHR 78%;  MHR 86%.
2) 2:13.  Avg. pace 5:33; AHR 77%;  MHR 83%.
3) 2:15.  Avg. pace 5:36; AHR  76%; MHR 84%.
4) 2:15.  Avg.pace 5:36;  AHR 77%;  MHR 84%.
5) 2:13.  Avg. pace 5:31; AHR 78%;  MHR 86%.
6) 2:16.  Avg. pace 5:39; AHR 77%;  MHR 87%.

1.6km warm-down.  


Except for the wind, this was a good session I think.  I managed to stay ahead of Virtual Partner easily but a huge grass cutting machine was another matter, hence the zig-zag up, down and across the lines of the soccer field for a warm-down!

Anzac Day....

Just a short, easy 13km this Anzac Day in the lead up to next Sunday's Canberra RRF Half Marathon.

A Change of Program...

Instead of a Tempo Run today, I changed to doing just an easy run.  My legs and I didn't feel 'fresh' enough for a good tempo run.


9km :  Radio Road, Bong Bong Road to Inkerman Road and return.

Chev Track....

As soon as I started running I knew I was tired but  I got through what I had to do; a surprisingly warm day but the grass was damp and cool on my bare feet.

1.5k warm-up; drills & strides.


5 x 1000m @ 5:52 min/km
 (1) 5:48;  (2) 5:50;  (3) 5:49;  (4) 5:48;  (5) 5:46...ahead of VP who was staying with 5:52.

Forgot to wear HR monitor strap!

1.25k warm-down & pleased to finish!

Time to Smell the Roses.....

Two easy days after SMC last Sunday  :  Monday...nothing, except cutting a few "Mr Lincoln" roses for indoors.....large blooms and a divine fragrance!

Today, Tuesday  :  Cross-Training.   The car was booked in for service and, after leaving it at the garage, I walked 30 minutes home.

Mid-morning, 15 minutes walk to the soccer field for 25 minutes of drills & strides; 15 minutes walk home.

Mid-afternoon, 30 minutes walk to pick up the car.

....I'm calling all that walking as 1 hour 55 minutes of cross-training!

SMC Half Marathon

This is what I said to myself yesterday when I finished the SMC Half Marathon in 2 hours 21 minutes and 58 seconds!!   My fastest time in  the past two years!.

I had decided on a pace of 6:50 min/km as a last long run before Canberra RRF weekend after next.  I didn't ease up in the days prior to the run, in fact I had a fairly tough track session two days previously.  I said to myself  :  just get out there and do it!.  The results are :

Time 2:21:58
 Avg. Pace 6:42min/km
AHR 133 (84%;  MHR 153 (96%) 

1km splits:   7:01;  6:58;  6:59;  6:46;  6:54
                     6:38;  6:43;  6:32;  6:34;  6:30
                     7:04;  6:16;  6:32;  7:03;  6:26
                     7:07;  7:00;  6:24;  6:45;  6:14
                     (0.59) 

I enjoyed the run; even the hills where each one was identified by a sign with a smiley face and an encouraging "HTFU"!!!

I Was Nearly Beaten!

I made a slight variation today in the course I usually use for tempo runs by including a couple of long hills. To my horror Virtual Partner was ahead of me just about all of the way by anything up to 16m. I pushed on the hills but couldn't seem to make any progress or get any nearer, so when I started on the downhill sections I set off in hot pursuit! Into the last flat kilometre, I flashed past VP who had put on his skates in the hope of winning, and touched base 18m in front! Poor old thing!

Program : 8km.

2km warm-up
4km @ 6:21min/km
2km warm-down

Results: 4km in 25 :17
AVG Pace 6:19

AHR 131 (82%); MHR 140 (88%)
Splits 6:21; 6:39; 6:07; 6:09

This was a little harder than I usually have to run on Friday's tempo run! Nothing more until Sunday's SMC Half Marathon.

Track at Chev.

Today's program was :

warm-up & drills
2 x 3200m @ 6:08 min/km (i.e.19:38 time)
warm- down.

3200m warm-up (to measure distance)

1st 3200m @ 6:02 min/km (19:20 time) + 400m walk recovery.

2nd 3200m @ 6:00 min/km (19:16 time)

1km warm-down.

I thought this was going to be a much harder session than it turned out to be! It was fairly comfortable. Another beauty of a day......actually very warm. Forgot to wear heart rate monitor; ran in bare feet on the cool damp grass.

Both repeats were well ahead of VP's 6:08 min/km pace!

Cross-Training ...Monday & Tuesday

Monday....after WAG 5km run in Canberra on Sunday I took today off running.


Tuesday : I went to the soccer field at Renwick, a couple of minutes up the road, and did 10 minutes jog warm-up; 35 minutes of drills and 10 minutes warm-down.....on a glorious Autumn day!

ACT Women's & Girls' 5km Run

I left home at 5:30am so as to have plenty of time to drive carefully, put in a late entry form and do a 10 minute warm-up. I was about 2km onto the freeway heading towards Canberra when....... BANG! A tyre blew, split in half & lay shredded on the road! It also happened to be pitch dark and not a light in sight. In the breakdown lane I put the hazard lights on & waited for a dirty big truck to roar along, plough into the back of me and send me into oblivion! Such was the panic I was in and I really had my heart set on running this particular 5km race.

Several dirty big semi-trailers did pass but eventually one giantic one with a million lights shining trough the blackness, stopped and out hopped a small but chivalrous driver to come to my assistance! I had already phoned the NRMA person who, it turns out, was given the wrong directions & sent off to the Old Hume Highway instead of the Freeway! He phoned to see where I was & soon was on the spot to put some air into the tyre; the semi-trailer driver wasn't able to do this. God bless him for stopping though & saving me some time!

Meanwhile panic was rising fast; nearly 45 minutes had elapsed & I could see myself having to turn around & go back to bed. After the NRMA technician put air into the tyre; I looked at my watch & had an hour and a bit to get to Canberra before registrations closed at 8:30am. For a few seconds thoughts flashed through my mind : will I go home? will I make it in time? No use arriving after entries had closed. The freeway was empty at that hour even though the sun was now up and, without further thinking, I took off like Dr Who in his flying machine!

I made it to Canberra at 8:10am; Ewen queued up for me to register while I went off and tried to cool down & at the same time do a warm-up! No problem! I was in the first row at the start line of over 1000 women & girl runners!

A great day! I loved it! I didn't run a PB but I was happy with 31:25 in a crowd where it was impossible to get ahead on the way out & then a mighty wind coming across the lake on the return leg.

The results are already up on the website. I got 1st in my age category & had to go up onto the stage to receive my medal and shake hands with the attending dignitaries. Second place in my category was 42:18 and third 1:02:13. So, why wouldn't I be as pleased as Punch!

After sitting on the grass on a sunny, Sunday morning, Ewen, Strewth & I walked over to Regatta Place restaurant & partook of pancakes with caramelised bananas & cream!

The drive home was surprisingly uneventful but I was tensed up the whole time thinking a wheel might fly off any minute & send me into eternity....wherever that is! Anyhow, it wasn't meant to happen and it didn't!

All things dramatic considered, I had a really great day & thoroughly enjoyed the 5km race.

A Change of Pace....

Friday is normally a tempo run day but today it wasn't! Instead, it was another track session brought about by the fact that I decided last night that I would do the "Women's & Girls' 5km Fun Run" in Canberra on Sunday, so an easier session today.

2 Sets of 4 x 300m in 1:35 each (5:17 min/km)
300m jog between each repeat. 300m walk between sets.

1.5km warm-up & a couple of drills & strides.
Set 1 : 1:30 (5:01); 1:30 (5:00): 1:29 (4:57); 1:25 (4:42)
Set 2 : 1:28 (4:50); 1:28 (4:52); 1:25 (4:44); 1:25 (4:44)

All OK I thought!

I'm looking forward to the run on Sunday....starts at 9:00am....my previous 5km in 30:35 was at Fisher's Ghost about 6 months ago; Sunday should be an interesting & fun day!

Workout #1.....Track

Not having run 2000m repeats before and following on from Sunday's hilly long run, I was a bit in awe of today's track training and expecting the legs not to want to work.

Needless fear! In fact, after the warm-up and a couple of drills & strides, the actual session was relatively easy.

Program : 10-20 minutes warm-up
3 x 2000m in 12:05 (6:03min/km).
400m recoveries
10-20 minutes warm-down.


2000m in 12:03. Avg. pace 6:01. AHR 79% MHR 82%.

2000m in 12:02. Avg. Pace 6:01. AHR 80% MHR 83%.

2000m in 11:34. Avg. Pace 5:47. AHR 80% MHR 86%.

Virtual Partner was running along quite happily, as was I, with this pace for the first two, just staying almost together, so I decided we both needed a bit of a shake up for the last 2000m. I ran faster....faster than VP & finished about 60m in front!

I was quite surprised and happy with the outcome of the training session! VP somewhat peeved at the finish of the last 2000m!

The Hills Were Alive.....

Driving back over Range Road after Easter Sunday lunch with friends at Robertson, I decided to do my long run over this course which I hadn't ventured on for months...too many, too steep hills! However, I wanted to do a long, continuous run instead of the shorter loops I've been doing of late and this was going to be it.

At 7:00a.m it was raining, so back to bed for another hour ...or two! At 11:00a.m it was very overcast, plenty of black clouds but no rain so I set off for a run of anything up to 24km...if the legs held out on the hills! The pace was to be 7:06min/km but doubted that I'd keep that on the hills...and I didn't.

From kilometre 3 to 8 was a hill so steep that the surrounding ridges resounded with the sound of my groaning! From there on, it's one rolling hill after the other, the surrounding countryside so beautiful it more than makes up for the pain in getting there. I took some photos but they're not the best because of the heavy cloud and no sunlight. None of the Autumn colour changes have begun yet, so I'll return - when I recover in a few weeks - when all the trees and hedges will be dressed in their finery of red, orange and gold.

Tonight, I can hardly walk; my poor old legs are stiff and sore, telling me to get out there more often and harden up! So for today, Easter Monday:

23km in 2 hours 40 minutes.
Avg. Pace 7:45
AHR 111 (70%); MHR 128 (81%)
5km Splits 40:44; 42:22; 39:28; 3:52 (3km in 7:10).

A great day out on the ranges and I will return!

Powered by GoodWidgets.com

Out For Lunch!

Good Friday

A late start, 11:30 a.m, for today's tempo run. A super Autumn morning!

The program : 8km total running including 4.8k @ 6:21 min/km.

1.6km warm-up.
4.8km @6:14min/km.
1.6km warm-down.

By staying just ahead of Virtual Partner all the time, I knew I was running at the correct pace, actually finishing about 20m ahead of him! A very enjoyable run for both of us!