Short of the Mark!

Virtual Partner wins again on the track, but for a short time I was close behind.  I think those fancy racing flats held me back!


Chev Track Program:


10-20 min warm-up
3 x 2000m @ 6:12 min/km 
400m RI
10 min cool-down.


2km warm-up + few drills
2000m @ avg. 6:14 min/km AHR 84%;  MHR 88%
2000m @ avg. 6:35 min/km  AHR 82%; MHR 89%
2000m @ avg. 6:30 min/km  AHR 82%; MHR 89%
Recovery intervals were 5 -10 min before I could start the next repeat!
1km cool-down + stretches
 
I was struggling with all three 2000m repeats and almost gave up after the second one, but the thought of letting VP off so lightly brought me back to the start for the last one!


Total 9km
 

Before I Get Too Old to Dream!

....I'd better write up my last run and then forget it!


It was Sunday's long run and I found it a real stinker!  Not the weather; that was OK though a bit warm by the time I finished; not even the distance should have been a problem, but it became a significant one for the last 8km of a total of 24km.  At 16km I could have finished happily but by that time I was back at the school where I started, and there were still 8kms to go.


I hadn't intended to be there until I'd finished the whole 24km, but I had this terrible burning in the ball of my right foot- I get this often in long runs -  and had to remove my shoe to ease the pain, so I decided to finish 8km bare foot on the grass.  The grass was sheer magic but my body wouldn't co-operate; why I found this 8km sheer hell, I don't know! Why I thought I would collapse, I don't know.  Why I had to go to bed for several hours, I do know....ageing might be why!  Why I found 24km so difficult, I don't know!  It's not that far considering the distances I ran last year for Blackmores Marathon in Sydney.


Fortunately no one was around to hear the gasping for breath  -  I need one of those things Ewen has started using!  -  the moaning and groaning that accompanied me around and around and around and around that damned field for 8kms!  Even 8kms isn't that far, so why it all fell apart, I don't know.  I was just plain bloody exhausted!


Anyhow.....I feel fine today and had a rest from all running.


Here's Sunday's Run:
Program :
24km @ 7:30 min/km


Results:  24km
Time = 3 hr 8 min!
Avg pace = 7:51 min/km
AHR 114 (72%);  MHR 130 (82%)  (I have a new HR strap and transmitter that works!)
5km laps = 39:52;  37:17;  39:14; 38:32 & 4k in 33:27 


Oh well, just one of those things I hope!

Too Far! Too tired!

That's how I feel after today's long run. I spent the afternoon asleep and wrung out!

I'll write it up tomorrow and go and watch Agatha Christie's "Miss Marple" instead.

Time Trial

The replacement  heart rate monitor strap and transmitter came in this morning's mail from HTA Melbourne so I was able to use it for today's time trial.

Program:

8km run @ MT pace (i.e.6:38 min/km)

I ran along Old South Road, starting late at around 12:15pm, 4km out & 4k back.  Fairly flat but some long inclines made for harder running on the return 4km. 

Very overcast day and humid;  maybe a storm approaching.  Here are the results:

4km out in 26:28
Laps = 7:07; 6:32;  6:26;  6:17
AHR 74%;  MHR 83%
Avg. Pace 6:35 min/km


4km return in 28:16
Laps = 6:29;  7:06;  7:30;  7:08
AHR 79%;  MHR 86%
Avg Pace 7:03 min/km


2km Recovery walk


Total = 10km

A Good Day at the Track

Chevalier College track :

Program:

10-20 min warm-up
10 x 400m in 2:23 (5:57 min/km)
400m RI
!0 min cool-down

I was at Chev by 9:15 this morning so as to avoid clashing with any of the students coming down as they did last Wednesday.  No one came so I had the oval to myself as usual.  Ran in bare feet.


15 min warm-up + drills & strides.
10x400m =  2:21 (5:51m/k);  2:21 (6:00m/k),   2:27 (6:05m/k);  2:21 (6:02m/k);  2:26 (6:02m/k);  2:23 (5:57m/k);  2:19 (5:53m/k);  2:17 (5:44m/k);  2:20 (5:51m/k);  2:17 (5:49m/k).


400m Jog RI


!0 min cool-down + stretches.


I didn't find this session at all hard and could have run faster, but kept to the program!

Total = 7km



 

I Nearly Didn't Make It!

Long Run  :  I set the alarm for 7am and said, "I'm not getting up!"  I reset the alarm for 8:00am and said, "I'm not getting up!"  I reset the alarm for 9am and said, "If I don't get up now, I'm going to regret it by tonight!"  I got up!  Cup of tea while changing into running gear and out the door, at the school, ready to start by 9:30am.

  I did the first 6km up and down Radio Road, in and around the school grounds to wake myself up before attacking Old South and Range Road hills for the second Sunday long run.
I was more than a little surprised that I didn't have to walk any of the 4km hill as I did last Sunday. Admittedly, it wasn't what you'd call running but neither was it walking; more like fast crawling!  I wore my fuel belt this week with two flasks of water and could have done with a third one.  Cool though the day was, I still worked up a  thirst.

All was going well, below the program pace, but the course slowed me down, until 'racing' as fast as I could down Old South Road with about 1km to go, I did a 'CJ' on the gravel road!  A really good one too : I fell on my hands, knees, left side of my face, my lip and chin, all of which now have an ugly red graze!  I limped the last 1k back to the school where I washed the bleeding bits and drove home to administer antiseptic and look for sympathy...which I got of course.  I looked like I'd been in brawl!  Mr LL was ready to confine me to the house for at least the next week or two;  not possible I told him; only a few scratches!  Anyhow, I'll just have to apply lots of makeup before leaving the house tomorrow  -  or wear a heavy veil over my face!  - as we're going to Gosford to spend the day with friends.

This is how I landed!

Now to the serious business of the day:

Program said:
22.5km @ 7:30 min/km


I did :
22.5km @ avg. 7:50 min/km  (tough course, falling over & walking back didn't help!)
5km splits = 38:33;  43:06 (up, up and up the hill);  38:34;  37:48 and 2.5k in 17:50
No HR strap;  it's gone back to HTA in Melbourne for replacement ...giving erratic, high numbers for several weeks.

And so I've come to the end of another long run! 

The Photos Were OK!

I wish I could say the same for the Time Trial!   I just didn't have the energy I needed this morning so it was a true trial!  I decided on Iron Mines Oval so as to use two soccer fields for extra distance.  I find running in circles to be not all that exciting!  As well as running on the grassed areas I also ran on the roads/tracks that surround the ovals; I even ran up and down the steps and the grassed hills for a bit of a wake-up call!

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Program:

2 km warm-up
6km @ 6:38 min/km
2km cool-down

I did:

2 km warm-up + few drills
6km @ avg pace 7:25 min/km!!!!!
Skipped the cool-down
Did a few stretches
Drove home in disgust!

Total = 8km

Cross-training, Session 2

In the pool of course!

5 min warm-up
3 x 10 min hard running
1 min easy recoveries
5 min cool-down

...and that's it for me for today!

Chev Track

Cool, almost cold start to the day and the season but soon enough warmed up!

Chev Track Program:


10-20 min warm-up
1km, 2km, 1km, 1km...
(1km @ 6:04 pace; 2km @ 6:14 pace)
400m RI
10 min cool-down.


Just as I finished the warm-down, dozens of students arrived!   Luckily I'd made an earlier start than usual and I had only a few stretches to do so that was OK.  I didn't find the session hard at all and think I ran goof!


3km warm-up + few drills and strides
1km repeat 6:00 m/k
2km repeat @ 6:13 m/k
1km repeat 6:00 m/k
1km repeat 6:00 m/k
1km warm-down + stretches


Total = 9km 

At the Pool

I took yesterday as a rest day and so today it was back to the pool for some more water running......

5 min warm-up
3 x 10 min steady running
1 min easy recovery btw.
5 min cool-down

A Good Long Run!

I  had such a good long run this morning that I wonder if it's the same person who ran so badly last Sunday!  A world of difference today and I do wonder why?  Last Sunday a terrible struggle with lots of walking;  today almost effortless, though I did take a couple of walk breaks on the steepest hill on Old South Road.

I started from the school at 8:00am; very overcast day, a few drops of rain and a cool breeze; just about perfect for running.  I did the first 5km in and around the school to warm-up, then out onto Bong Bong Road, to Old South Road to Range Road.  It was this first section of Old South Road, about 3km of a winding hill, where I took a couple of walk breaks.  When I can do this steep hill without stopping to walk, I'll know I can handle anything that Canberra half marathon can throw at me!

The rest of the course is one of rolling hills which make for a pretty tough run but this morning I almost breezed through the lot!  What's more....I feel no need to crash on the bed as I did last Sunday....which isn't to say that I won't take a wee kip later this afternoon!

20km 
Time = 2 hours 35 min
5km splits :  39:08;   43:33;   36:59;   35:16

How different is it when a long run feels so good!

Canberra Half Marathon, April 10th

PHEW!  Just by chance I discovered that today is the last day for 'early bird' entries!  Entered!

Now to get a few longer Sunday runs in  to make sure I can go the distance....with a smile .....or a sort of one!

70 & Over, the last category!  I mean to say......!!!!!!   Do they think we're all dead?

A Different Trial Time

Program:
1.5km easy
3.5km @ MT (mid tempo) pace (6:38 min/km)...I ran avg. 7:19pace; (best 5:49)
1.5k easy
3.5k @ MT pace (6:38 min/km)...I ran avg. pace 6:50; (best 5:27)
1.5km easy

I particularly liked being able to have two 'easy' runs between the faster ones!  I haven't done a Time Trial like this before so it was good to have some variety in the program.  However,VP was ahead when I should have been in both 3.5km sections!

I ran ( bare foot) on the grass in Renwick soccer field which had been mowed earlier in the morning, so good to run on.  Being a bit of a sook, I ran the last 3.5km on the road outside the soccer field but with shoes on;  then back on the grass for the last 1.5km and some stretching.

I can't say it was an easy tempo run, just different.  Weather good, but hot running with no shade in the oval.


Total :  11km

Track

I won every repeat!

Program:

 10-20 min warm-up
 2 x 1200m @ 6:07 min/km (7:21)
2 min recoveries
4 x 800m @ 4:50 min/km  (6:02)
2 min recoveries
10 min cool-down.



This is what I did:

15 min warm-up +  drills
2 x 1200m @  5:59 min/km;  5:55 min/km
4 x 800m @  4:47 min/km;  4:48 min/km;  4:49 min/km;  4:46 min/km
10 min cool-down + stretches. 


I let VP get ahead of me at the start of every repeat but kept an eye on him and then put the foot down towards the finish and won every time!  I was so pleased that I patted myself on the back for a change instead of feeling like thumping myself in the head!  I did the session in bare feet as I always do when running on grass.  The entire oval had been mowed yesterday and 'my track and my lane' were in perfect condition.  Very satisfying to have a good day!  About 8km all up.

A Hill Is.....

I suppose anything under one minute would be considered 'short' and one to two minutes as 'long' when it comes to hill repeats.  That's how I'm looking at it for now anyhow but I don't think this one was steep enough to be properly called a 'hill', more like a long 'incline'.


However, I've just looked up the meaning of 'hill' in the dictionary and it says "a naturally raised area of land, not as high or craggy as a mountain', so I guess I could call my session this morning "Hill Repeats", not naturally raised though, but put down by man as a road.  Just rambling on here as was the session...I made it up as I went along:


20 min warm-up on the road
Bong Bong hill repeats  : 8 x 30 seconds hard
Slow walk back to start
10 min cool-down ( bare feet) in the soccer field; the grass was so cool!


That was my first hill running session in a long while and I hope to do one each week.  I'll try anything to improve on the indifferent running I've been doing of late!

A Rest Day

Other than having to do some shopping, I'm taking the remainder of today off from all unnecessary activities, like running!  I still feel far from sprightly! I won't, however, deprive the dogs of their ramble through the paddocks later this afternoon.  That's relaxation for all of us!

I wonder if I'm more than usually tired because of the two days of pool running.  I wouldn't have thought so, though they are quite hard workouts.  Surely age isn't becoming a problem....can't let that happen!  We'll see how this week sorts itself out before I make any drastic and possibly regrettable decisions.

An Ugly Long Run...Very ugly in fact!

The only good thing about this morning's long run is that I like the look of 18km rather than a big fat zero!  I had a terrible run!

Set of at 7:50am but right from the start I didn't have what it takes to run well.  I ran 9km out on Old South Road, a fairly hilly road, turned and jogged/walked 9km back.  Thirst was my greatest enemy; I looked everywhere for a tap but none to be seen even though I walked onto a couple of properties hoping to find a tap or even beg at the front door for a glass of water!

Apart from thirst, I was so tired and empty of all energy all over, not just in the legs, the only thing that kept me going slower and slower was the thought of getting back to the school from where I'd started, finding a tap and sinking to the ground....which I did!

I can't account for such terrible inertia in my entire body; at home I showered and collapsed onto the bed where I remained asleep for the next four hours!  This does not bode well for being fit to run a half marathon at the beginning of April.  I am very disappointed and fear ever again feeling as I did today...totally exhausted!

  Here's what I was supposed to do:

Program:

18km @ 7:30 min/km

Here's what I did:

9km on Old South Road (fairly hilly)
Time = 1 hour 13 min
Avg pace = 8:15 min/km

9km back
Time =  1 hour 19
Avg pace =  8:57 min/km

Now, at 6:00 pm I still feel terrible; no appetite and legs like I've run a marathon!  Like I said at the start, the only good thing I can see about this run is that it's better to see 18km in my diary than a big fat zero for the day!

A Rest Day

..and glad of it!  Very humid here today and tomorrow looks like much the same, so... an early start for my long run...but not before daylight!

Time Trials Are Not Easy!

I'm nowhere near the running level I was at this time last year!  So frustratingly slow this morning;  I couldn't keep anywhere near the pace, especially in the second half.  Late start at 10:15 am  - not that that's unusual  - but it was so humid and hot;  I even took a few walk breaks on the return because I started to feel a bit squeamish...possibly the weather and the course was far from flat.  Altogether, I was very disappointed in the results and very cross with myself!

Program:
10km Time Trial  @ 6:47 min/km.

I used the first 2km to warm-up.

5km out from Radio Road to Old South Road
Time =  35:36
Avg. Pace 7:02 min/km 

5km back 
Time = 42:10
Avg. Pace 8:32!!!! This is terrible!

Total  =  10  too slow kilometres!

Cross-training, Day 2.

POOL RUNNING:

5 min warm-up and few drills
4 x 10 min steady running (with hand weights!)
1 min easy recoveries
5 min cool-down and stretches.

A good workout!

On Track

Time was slipping away!


Chev Track Program:

10 - 20 min warm-up
3 x 1600m in 9:56  (6:12 m/k)
1 min recoveries
10 min cool-down.


I did 16 min warm-up
3 x 1600m : 10:12 (6:22m/k);  10:23 (6:29 m/k);  10:01 (6:15 m/k)
10 min cool-down + stretches 


I ran bare foot...no problem with that, but I just couldn't get the pace right as per program.  I was too slow!  These long repeats are hard; much harder than 400s etc.    I don't have the speed ...yet!   The grass needed cutting but that's about the only excuse I can think of!  Cloudy day, so no sun was good and there was a slight breeze.  Not fast enough but it's all good to be back training even though VP wins again!

Total = 8km 

Cross-training, Day One

In the Pool:  Intervals 


5 min warm-up
1 min hard, 1 min easy; 2 min hard, 1 min easy; 3 min hard, 1 min easy; 4 min hard, 1 min easy; 5 min hard, 1 min easy; 4 min hard, 1 min easy; 4 min hard, 1 min easy; 2 min hard, 1 min easy; 1 min hard. 
5 min  cool-down.

Total workout = 43 min

Sleepless in Mittagong

I couldn't stay asleep last night. No reason why; just one of those nights,  I saw just about every hour on the clock so that by 5:00am and anticipating the forecast rain that never came, I got up, dressed, had a cup of tea and set off for my long run in the pitch dark!  There are no street lights out of town and it was so creepy where I parked at Renwick school. I wasn't game to take to the main road until some light came through.  I ran, therefore, up and down Radio Road along side the school for 2km waiting for dawn to appear and give me the courage to set off!  I was even wary of going into the toilet block where I could barely see my hand in front of me...just as well it was my hand and not one belonging to someone else!!

I'd decided Saturday night to run on Range Road where I hadn't been for ages and at the same time get some hill running done.  I won't do this too often though; because of the hills I can't keep anywhere near the pace set down in my program...e.g this morning's long run should have been run at 7:23 min/km.  I was therefore very slow but it was a good hilly run, but only to be run now and again!

Program:
15km @ 7:23 min/km

I did 2km along side the school in 18:15 waiting for dawn!
7km with 2km straight uphill on Old South Road, turned left and still uphill onto Range Road to a turnaround when the Garmin showed 7km.




7km return mainly downhill...during which I could feel some knee pain!  Downhill running was how I tore the medial meniscus last year so I walked down the steepest sections.  I was quite shocked to have some pain reappear.  Warning heeded!

All up, 16km in 2 hours 14 min.

I was back and showered before the rest of the household had even stirred!

A Not So Good TT!

Decided on Iron Mines Oval as the venue for today's Time Trial because it has two football fields and thus gives a larger area to run around.  I want to run on grass whenever possible and this was the ideal location.  However, the grass was so spongy, the humidity so high and with no breeze at all, I found the session extremely difficult; I had to stop several times in order to get my breath and, worst of all, VP won!  It was not the Time Trial I had been expecting in which I saw myself racing past VP at every round!

Program:
1.5km easy
5km @ 6:29 min/km
1.5km easy.

This is how it turned out:

1.5km easy...ok
5km in 33:07
Avg. Pace =6:36 min/km


1km Splits = 6:42;  6:45;  6:26;  6:29;  6:40

1.5km easy...ok

Room for improvement here for sure!

Rest tomorrow to get ready for a long run on Sunday....when rain is forecast!

Cross Training Day 2

Pool :  5 min warm-up Incl drills
           70 min steady running.........down, across, up, across, repeat ad infinitum!
            5 min cool-down.

A Sleuth at Work!

This morning I drove to the track at Chevalier College as I did every Wednesday in 2010 but this was for the first time this year.  I had completed the warm-up and was about to start a few drills and strides when I noticed a lone male stranger walking around the outside of the field, heading in my direction but looking around elsewhere.

Ah Ha, I thought!  "I wonder who this can be?"   Have to say here that the track is way down at the bottom of the school grounds, far away from everyone and everything so I'm always wary of strangers in or out of cars hanging around. To this guy, from a distance, thought I,  I might look like a lone, attractive, fragile, young thing!

It was at this precise moment then that amateur 'Detective LL'  took over!  I continued to jog towards where I'd left my gear near the fence, bent down and retrieved my mobile phone from my bag.  I thought with glee : if that guy comes any closer, I'll spring a surprise on him by whipping out the phone and, with camera turned on, snap him before he has time to run! I said to myself : In case he's going to flash 'it', I'm going to snap 'it' and head for the nearest police station!  I turned around, camera at the ready, only to find no one in sight; he'd done a runner!  The bugger! He'd probably assumed, wrongly, that at close inspection, I the vic* had had all the 'thrills' one can expect to have in a lifetime.  I was furious and determined to get this 'perp* and finish him off once and for all!

This amateur sleuth was not to be put off so easily so it was then that 'Chief Superintendent LL'  took charge, determined to flush out this possible perp*; and so, with "Smith & Wesson  Fox 3.6 M & P 15-22  .22LR" rifle (aka mobile phone) extended and tightly grasped in both hands  - as they do in the movies and all good crime fiction (or is that only with revolvers?) - anyhow,  I crept towards where the stranger had been near my car  which was parked at the corner of the equipment/toilets block just outside the track (see above pic.)  "Please God," I said over and over to myself, " if he's going to flash "it" don't let it happen till I get close enough to take the photo!" 

I crouched low while passing the car, turned the corner of the building, Smith & Wesson aimed steadily at where the vital area would be, ready to yell, "Stop or I'll shoot the thing into a million pieces and then blow your head off to make sure you don't ever do this again and while you lie in agony in a prison hospital tonight you'll be able to watch the whole incident on UTube!"   I'd forgotten he wouldn't have eyes or a head to watch with since I'd have blown him all over the place!

Fortune was not with me this time, however.  Not a sole in sight...not anywhere as I turned 360 degrees with my S & W Fox 3.6 hunting rifle still holding steady.  "Bugger," I thought.  "The perp* has got away!"  There wasn't much else I, the possible vic**,  could do other than keep my eyes peeled as I strode back towards the track and went on to finish what I'd come to do...a track training  session!

* cop lingo for perpetrator!
** cop lingo for victim!

I know....he might have been quite innocent, a member of staff, someone out for a stroll;  it's just that I read far too much Crime Fiction!  Imagine if I'd lost my cool and blown him to pieces without any warning!

The Program:  In bare feet.

10-20 min warm-up
 5 x 1km @ 6:04 min/km
400m recoveries
10 min cool-down
7km total.

I did :  1km warm-up jog
4 x drills & strides
1km laps :  6:04;  5:59;  6:01;  6:01;  5:59  Joy of joys, I beat VP in each one!!
1km cool-down & stretches.

I felt really good for each of these 1km repeats; strong & ran well...I thought so anyway!  Of course, I realize that's because I was still carrying my Smith & Wesson M&P 15-22 Rifle  until I'd finished the session!

Showing a Far Superior Command of Mathematics!

 

What a Change!

Just over a couple of hours what joy!  The cool change came through yesterday afternoon; the dogs went for their usual walk for the first time in a week; Mr LL and I had a smile on our faces.....also for the first time in a week!  I had, not one, but two blankets on the bed last night to snuggle down under; the fan was turned off and the most wonderful cool breeze came through the windows all night!  Oh joy!  Oh bliss!  And all day I've had to wear a pullover, socks instead of bare feet and long pants instead of shorts.  Oh Bliss!  Oh Joy!

May it stay at 16 degrees, as it is now, forever!  Shame today was a non-running day for me.  However, it was a profitable day in another way: being taught how to use our new TV!!  I didn't realize I was quite so dumb until we bought this at the weekend!

Here's hoping for the remainder of the week to stay cool!

Early Long Run....

Yes, It was an early start!  When the alarm rang at 5:00am I thought I was in the middle of a horrible nightmare in which a loud evacuate the house alarm - like it's burning down  - was loudly sounding out!  You can't imagine my fright!

No wonder that I bounded out, almost awake and stumbled blindly to where I had laid out my running gear the night before.  This must not happen too often or else my heart may have an attack!

I dressed quickly while having a cup of tea, did the bathroom thing(!) and drove to Renwick school and began  my run at exactly 5:45am.  It was pitch dark when I left home but enough light to begin my run by the time I'd done the usual 'loosening up' exercises.

As last week, I'd decided on the Inkerman Road loop where there is plenty of shade and no traffic to speak of, certainly not at that hour!  There was a coolish breeze so running was pleasant even though the real cool change hadn't come through at that time.  It did later and now the temperature is a glorious 15 degrees!

I had no trouble with my run....knee seems to be all good!

Program:
15km @ 7:23 min/km

What I did:

15km @ Avg. 7:40 min/km in 1:55:20
Best pace 5:49 min/km
5km laps = 39:59;  38:00;  37:17 
Last 3km on grass in the soccer field in bare feet.....lov-er-ly!


When it came to transferring the run to the computer, Garmin sent a message saying there was a problem with the ANT application and to go to the clipboard, paste in the error and then e-mail it to them!

CLIPBOARD?  Never heard of it!  Googled how to find it; that worked; then couldn't paste error onto stupid clipboard; some time later it appeared on stupid clipboard, then couldn't copy it to e-mail, so I made up my own procedure by sending the stupid clipboard message to the desktop and from there sent, what I hope was on the stupid clipboard message, to Garmin!  Never had this happen before so I had to manually upload my run to the computer and some data eg HR is missing.

HOWEVER......I had a good 15km run which is all that matters I suppose! 

Edit: 6:22 pm : OOPS!  Having just looked at GC again, I now find my long run is there in its entirety!


 

Nothing Doing!

 Right now,  I'd prefer winter snow!

Rest day; 35 degrees!  Tomorrow's forecast looks better...only 26 degrees and rain. Even so,  I have every intention of starting my long run at 5:30am.  I hope this best of intentions doesn't go astray as some of mine have been known to do!


I hate this stinking hot weather and the sooner it ends the better for me and all around me!

Time Trial....Cancelled!

Too hot again for me to run outdoors....Henley Brae pool session:

5 min warm-up
1 hour steady running
5 min cool-down.

I don't like missing training like I've been doing this week but I simply could not have done even a half-hearted session in this sort of heat; today 32 degrees.  I think/hope I achieve more benefit from pool running!  Looks like Sunday will be cooler for a long run;  whatever it is on Sunday, I will be aiming for an early start.

The Pool.....

After a rest day yesterday, I was looking forward to my Wednesday track session.  However, the continuing horribly high temperatures put an end to that.  No way was I going to risk being out running in 32 degrees!  Not any more!

Instead, I took myself across to Henley Brae pool for this intervals session:

5 min warm-up
1 min hard, 1 min easy;  2 min hard, 1 min easy;  3 min hard, 1 min easy;  4 min hard, 1 min easy;  5 min hard, 1 min easy; 4 min hard, 1 min easy;  3 min hard, 1 min easy;  2 min hard, 1 min easy;  1 min hard.
5 min cool-down 

Total
Time 43 min.

I used foam dumbells -  which become quite heavy under water - for an upper body workout at the same time.

Probably not as productive a session as when done on the track, but better than nothing and certainly so much more pleasant in the water on such a hot day.  I can't recall a week such as this and  I'll be so glad when 'normal' temperatures return to the Southern Highlands.

Sunday's Run on Monday

I didn't make it out yesterday because it became just too hot to bother by the time I dragged myself out of bed!  This morning I was on the road by 6:15am.  I thought that was early enough but by the time I'd finished I was wishing I'd started at 5:30.

Program :

16km easy & relaxed; at no set pace.

I took that as gospel and found myself so relaxed I was walking instead of running!  I must have walked well over a kilometre in bits and pieces, on hills, on the flat; in fact whenever I felt like it which was probably quite a bit more than I should have.  It was so hot that I ditched the shoes and socks and ran the last 3km on the wet grass in the soccer field and what a relief for the feet that was!

16km jog/walk
2hours 19 min.
AHR 113  (71%);  MHR 127 (80%)

Workout #2...Time Trial

Program:

3.5km easy
5km @ 6:23 (on road);  6:59 (on grass).
1.5km easy.

Renwick Soccer Field:

3.5km easy on grass, bare feet.
5km @ Avg. pace 7:03 min/km wearing shoes, on road!  No wonder VP was laughing!
1.5km easy on grass, bare feet.
1km laps:  7:15; 7:21; 6:57; 6:52; 6:49
5km Time = 35:23

Total = 10km


I couldn't run @ 6:23 min/km, try as I might!  Are the days gone when I used beat Virtual Partner every session?  February and March should have the answer to that!

Surprisingly cool day in Mittagong after the temperature reached 34 degrees yesterday.  Sunday seems to be a return to the hot weather; luckily my long run says to run an easy, relaxed effort at no set pace!...that's at least more civilized!

Cross Training #3

Today, 50 minutes steady pool running including a few drills and stretching.....very nice on another hot day!

No Training!

Cross-training #2....Easy Running.

Since I won't be training tomorrow  - Australia Day and out to an all-day lunch!  -  I'll have to miss this week's track session unless I can fit it in later in the week; not worried about missing it at this stage though.

Today, at 1:00pm when the temperature was 30 degrees (felt like 40) I drove to the school and ran in some shade on Radio Road alongside the soccer field.  There was a breeze, but it was a hot one, and so was the day and so was the run...HOT!  I took it very easy and it served as a few more kilometres on a hard surface.

Funny how I've become so used to running on the grass in bare feet!  Shoes felt so heavy & sweaty by comparison.  Something I'll have to get used to again no doubt; also running in heat because it's always hot by the time I finish a marathon or even a half marathon for that matter!

5km easy running.
41 min.
AHR 70%

Cross-training #1.....Pooling

This afternoon I drove across to Henley Brae for some water running.  My quads were very stiff after yesterday's road running.  I did 35 minutes including flat-foot marching, high knees, butt kicks ( all a sight for sore eyes!) and then running all around the pool....good fun, no one else there, and quads feel much less stiff.

First Long Run in a Long While.

The thought of running 15km barefoot on grass, as I've been doing for two weeks, was more than I could cope with this morning.  Going round and round the soccer field for that distance seemed to paralyse my brain as well as my legs!  So, when getting my gear ready on Saturday night I brought out my running shoes and set them alongside singlet and skirt for this morning's first run on the road.  I wanted to see how my knee held up, or rather held me up, for 15km on a hard surface.  I wasn't concerned with what pace I should have been running;  the idea was to test my knee on the road with an easy run.

I can happily report it gave me no problems at all!  Starting at 8:00am was more like the time I should have been finishing!  7.5km out on Old South and Aylmerton Roads was fine, but I found the last few kilometres on the return were very tiring; so not all fitness back yet I have to assume from that.

To make sure my knee didn't have any added stress other than running, I walked the very steep hill leading into Aylmerton village and also the one on Bong Bong Road just before the school where I started and finished.  So, all good on the knee front!  However, I'll still continue to do track and tempo runs barefoot on grass and pool running twice each week as cross-training.  Two weeks of my program done!

Program:
15km @ 7:58 min/km

I did 2 x 7.5km
7.5k out in 62 min  7.5k return in 64 min 
Avg HR 72%

Total = 15km ( and the longest run since September last year!)

Not So Much Like An Elephant!

Today was the first day I didn't feel like I was a plodding elephant; didn't feel like a gazelle either, but definitely a little easier and lighter than during the past two weeks, so I'll settle for more like a donkey!

Program:  Tempo Run 8km

1km warm-up
6km @ 7:08 min/km (adjusted slower to allow for grass running)
1km cool-down

I did 1.5km warm-up
6km @ Avg. pace 7:22;  Best pace 5:06
AHR 127 (80%);  MHR 155 (98%)?
1km cool down walking

1km laps:  7:35;  7:17;  7:16; 7:08;  7:33;  7:24

As usual, a late start at 10:00am but, even though the sun was quite hot, there was also a pleasant, cooling breeze.  After the cool-down I did some stretching then packed my bag, slapped myself on the back and drove home feeling better about my running than I have been of late!

8.5km

Thrashed Again.....

This is becoming a regular Wednesday punishment for me!  Well, it's happened twice now.


I decided to use the track recently mowed for me at Renwick soccer field with its easy access to water and toilets!  The grass was still very wet and soggy; the day was hot and humid; I was not in my best form at all, but I'm still making some allowance for the fact that this was only my second track workout since September 2010.  I'll take any excuse I can think of!


This is what the program wanted....up and down a ladder of all things! 

Before starting I had to measure all distances with Mr G-armin and then found some yellow potplants to place as markers!


10 - 20 min warm-up
400, 600, 800, 1200, 800, 600, 400 (400m recoveries)
Times,  corresponding to the above distances = 2:20; 3:31; 4:43;7:11; 4:43; 3:31; 2:20


BUT these are the times I ran:


2:27; 3:53; 5:00; 7:49; 5:22; 4:14; 2:44

Need I say more?  Except I think I'll have to readjust my best 2010 5km time of 31 min to around 40!


Virtual Partner has, of today, become my nemesis!

Cross Training .....Pooling Again

Today's session at Henley Brae pool:-

5 min warm-up + drills
7 x 5min hard
1 min recoveries
5 min cool-down + Stretches.

For track tomorrow, for a change, I'll probably use the one that the nice grounds people mowed for me in the Renwick soccer field - my own personal track! -  instead of going across to Chev in Bowral.  I'll also have easier access to water and toilets if needed!

Taking Strewth's Advice

Which means that this is a rest day today!  Not at all displeased with the idea : it's hot, humid and with a storm promised for later this afternoon.  In any case I have to take all three of my lovely dogs to the vet this afternoon for vaccinations and health checks, so I'll have more time to get that done by taking a free day.

I'm very pleased that I have no knee pain at all after yesterday's long run.  Tomorrow might be pool running, though I have Tuesdays planned as short hills cross-training on my program, but feel it would be safer to leave hills alone for at least another week.  Even I can apply more common sense after injury and setbacks from two too early returns!

Disclaimer:  The above picture in no way resembles or is any way connected to my very attractive and good friend, Strewth!!

Something 'Funny' Happened on My

 Certainly something strange happened.to my Garmin during today's run!  I was dying on my feet at 11.5km and every time I looked at the watch face it still showed the distance as 11.5k; it never seemed to move on! I didn't give it much thought; either I was in a worse state than I felt....very likely, or time was standing still...sure seemed like it  - or something weird was going on with the Mr G-armin...well, someone has to take the blame!  I was more dead than alive by 11km so I decided to finish at 11.5k and not push ahead for 13km as per program.

The strange/funny thing was that after transferring the run to the computer at home, it showed I'd run 13.4km....0.4 more than I should have!  I'll take it for sure!  I started at 9:20am and the day just got hotter and more humid especially on the wet grass with hardly any shade and I got quite sunburned; hence an early finish...or so I thought!  I hope Mr G-armin recovers more quickly than I probably will!

I ran 10km barefoot on the nicely mowed track in the soccer field and have to say that by the time I stopped I felt pretty much like I do after completing a marathon!  For the last 3km I put socks and Newtons on and tried out on the road....no knee problems there either!  Wee Hee!  However, it was such a hard and mostly difficult run that I wonder if I'll ever get to the stage of running even a half marathon again;  I have so much to make up for if today's run is any measure of my fitness...or more like lack of it!  Anyhow, now that I've got all that off my chest:

This is what I should have done:

13km @7:13 min/km.

BUT 

This is what I did:

13.4km @ avg. pace 7:55 min/km....see what I mean?  So slow!
AHR 79%; MHR..off the scale @ over 100%!  Wouldn't surprise me if that was correct!

Well, that's Week One completed and only seventeen more to do!

I'm so exhausted, wrung out, weary - in other words, just plain tired! - that I'm taking my book to bed and resting for.......I won't say how long!

Plodding Along

It was a not a good Time Trial this morning... not very successful I'm afraid.  I drove to the soccer field knowing the grass was long and the field bogged with water, but I wasn't expecting the jungle that had grown in two days!  Nevertheless, I decided to give it a go rather than run on the road at this stage especially as my knee seems to be going well on the grass surfaces.

I was about half way through the warm-up when a teacher and a groundsman arrived to mow the field.  Knowing me as well as they do, they offered to cut a track around the field first for me to use.  Now, wasn't that a thoughtful thing to do! So much better than ploughing through the watery jungle. After that, all I had to do was manoeuvre where there were bogs and small lakes!

This is what I should have done:

3.5km warm-up
5km @ 6:23 pace
1.5km cool-down.

BUT

This what I did:

3.5km warm-up
3km @7:09 pace
1 lap walking cool-down

By 3km in the Time Trial I'd 'had it' and I couldn't see any advantage in continuing getting slower and slower and achieving nothing more than wearing myself out more than I already was!  First TT since September last year!  Heat, humidity, bogs and grass had 'done me in'!

I began the workout wearing water running shoes with socks but removed them after the warm-up by which time they'd become choked with grass and water-logged.  I was moving slowly enough without the extra weight!.

Hopefully, I'll do better next Friday's Time Trial.  Sunday's long run is 13km....can I run round and round and round for that distance?  We'll see!

For now, I'm OK with the result.

Pool.....Cross-Training.

Back to Henley Brae this afternoon for some water running.  The ladder looked like this:

5 min warm-up...incl. drills

1min  hard, 1 min easy; 2min hard, 1 min easy; 3 min hard, 1 min easy; 4 min hard, 1 min easy;  5 min hard, 1 min easy; 4 min hard, 1 min easy; 3 min hard, 1 min easy; 2 min hard, 1 min easy; 1 min hard.

5 min cool-down...incl. stretches.

Time = 43 min

I always enjoy deep water running; I'm sure it's had a lot to do with knee rehab and my recent return to running; I'll use it for cross-training one or two days each week.

Looks Like a Fresh Start!

 The Shoes and The Track!

The track at Chev was in a miserable condition after days of rain, but not daunted too much by that, I started Workout #1, worried more by how or if my knee was going to take to a fairly hard session, especially since it's the first since September 2010!


Well, my knee was so good I could have hugged it at the finish except it was too far to bend down! Here then is due a huge thanks to the comments left on my blog when I was really down, down in the dumps, not seeing a way to run again.  Now, I think I'm on the way back!


The rain held off while I did the session but it was humid, fairly windy and the grounds like a quagmire.   Here is how the workout went...the only thing that hurt was having Virtual Partner win every 400m repeat, but let him have his day of glory while he can!


Workout #1 Track: 
10-20 min warm-up
12 x 400m each in 2:20  (5:50 pace) 90 sec recoveries.
10 min cool-down.

I did 15 min easy jog warm-up
12 x 400m
10 min cool-down walking.
A few stretches.

  Time/Pace; HR Min & Max

2:32/6:18;    129/142 (81-89%)
2:31/6:15;    123/139 (77-88%)
2:37/6:28;    123/140 (77-88%)
2:33/6:15;    123/138 (77-87%)
2:29/6:06;    123/138 (77-87%)
2:34/6:21;    122/141 (77-87%)
2:31/6:13;    126/141 (79-89%)
2:27/6:00;    129/148 (81-93%)
2:27/6:00;    127/147 (80-93%)
2:30/6:11;    125/146 (79-93%)
2:28/6:00;    127/148 (80-93%)
2:28/6:02;    128/147 (81-93%)


Not the best times but who cares today?  Not me!  That I completed the workout as best I could and with no knee trouble is more than enough...for now!  These cheap BigW aqua shoes are great for running on grass as well as in the pool!  Today though, after two repeats they were so clogged with grass and water, I removed them and ran barefoot.

I'm so pleased this evening and feel that I just might get back to competing again.  I'd love it to be in time for the new Canberra Marathon in April, though I'd only be running the Half, if I can make up for four months of lost time and with no more setbacks!   Today was a good day!

Tomorrow, cross-training will be more pool running.

What a long post!
Edit: Have just seen the floods in Q'ld on TV.  I feel so sad for those affected.

A Last Attempt.....OR

This week I'll make what is very likely my last attempt to restart my 3-day running program.  If my knee misbehaves again I'm calling it quits.  The reason for this is pretty obvious, to me anyhow : it's almost too late to be ready/trained for any decent attempt at any of the races I would have liked to take part in this year....certainly in the first half anyhow.....and motivation is steadily going downhill.  It's been so long since September last year!

So, come Wednesday, I'll head off for Chev track in Bowral and do the first of three workouts for the week.  If my times for the 400m repeats are slower than they should be, I won't mind, but if my knee forces me to abandon the session or is painful afterwards....THAT'S IT!

I'll continue daily walking and pool running for fitness but with no intention of competing in  events I'd hoped to do before this disaster struck!

I hope I have a 'run' of luck!