A False Start.......

I have to write this week off unfortunately.  I've had nasty stomach pains for three days now; saw GP this morning and it seems I have some sort of infection; antibiotics started; training stopped....until next week.  Just a glitch I hope.

A Day Off.......

No Frills Drills.......

 Cross-training today.  As in days not long gone by I drove to the school, parked and used one of the grassed areas for drills, Pete Magill drills.

10 min warm-up + few strides
1 set Magill drills...about 22 min (2.4k)....thank God for privacy while I did these!
10 min cool-down....followed by....

30 min (4km) easy running.....through Renwick Drive and return. 

  I've always enjoyed this session; a nice change from the hard stuff.  And, I've made it to Day 2!

Self Doubts and Motivation.....

It's now six months since Jim died and I'm beginning to feel that I might run again.  I know Jim wanted me to keep going but the motivation just hasn't been there....until lately and particularly after finding out that I'm no good at all without a goal and a training program.  I did some walking but I just found other things to do instead of getting out on a regular basis.  Too easy to put off.  What that says about me as a runner, I don't know and I don't suppose it matters really.  So, last night I decided to train for Fisher's Ghost 5km in five weeks' time and get a new 5km time on which to base any further training, keeping in mind that I'd like to run Canberra half marathon in April next year.  For now, I'm using 30:50 as a 5km time.

I've printed off a copy of the FIRST 5km training program which has three key workouts throughout the week and cross-training or easy runs on the other days of the week.  I know now that if I have a goal and a program for training, I'm not likely to welch on the deal!  I began this morning with the first key workout.

Track:  1km warm-up
8 x 400m (2:19) with 400m Recovery Intervals (RI)
1km cool-down.

Times for each 400m = 2:18;  2:22;  2:18;  2:21;  2:17;  2:22; 2:18;  2:20

I used Radio Road alongside Renwick school because the track at Chev would have been under water by now.  The session was pretty easy and I was expecting it to be much harder starting back with a speed workout after such a long break.  I enjoyed it too.  Strange how motivated I become when I have a specific program  to follow and an event to work towards....hopelessly unmotivated otherwise!


"When she was just a girl she expected the world!"('borrowed' from speedygeoff's blog!)...and she still does!

For the Week.......

Walk:   20km
Pool:   30 minutes

A slack week, but better than doing nothing and, for now anyhow,  I'm enjoying walking and taking time to look around my local area.

For the immediate future, or until I find a goal to train for, I'll continue with walking and the pool.

Finding a Start.....

Found my start this week!

 Walking a total for the week of 30km.

Walkabout....

OK....So for the past week I've started regular daily walking....not running! I'm just not ready for that, if ever.

Five to six kilometres. At left, is today's walk starting from home, to the school, through the main drag of Renwick known, not surprisingly, as Renwick Drive and back home.

Today:  6.4km in 1:04:11...I can only get faster!

 

Renwick Drive

On a Whim.....

After a picnic lunch at Lake Alexandra on Saturday, without rhyme or reason and not having run at all in the past two weeks, I decided to make a huge effort and do the Bankstown Half Marathon on Sunday. I think the motivation was to finish my 81st year with a bang!

It was a bang alright and a debacle as well : I walked/jogged the entire distance, nearly died on the hills and finished with a roaring headache in 2:39:40; twenty minutes slower than in Canberra two weeks previously! No other competitors in the W70+ age category so I got away with a medal! I was surprised that there were no other entries from any 70+ year olds....where have they all gone?

21.1 painful kilometres in 2:39:40 to end my 81st year!

The End of the Road?

It's looking very much like it!

Wanting to continue running, I thought of Blackmores Half Marathon but found there was no accommodation available anywhere near the start or finish; everything booked out.

I turned to Melbourne Half Marathon or the 10km and found that all events there were full and no further entries taken.

For myself, I can't see any future in running, rightly or wrongly, unless I have a goal to work towards and there doesn't appear to be one.

For these reasons and some other personal ones, for now, I have no motivation to run and will leave Blogland until or unless I can see some reason to continue running.

It's been fun and I've had a wonderful 'run'! Thanks to all who have stopped by over the years giving their support.

ACTVAC Half Marathon

Friends drove me to Canberra on Saturday, stayed overnight, had excellent dinner and enjoyed the half marathon on Sunday morning, except that I'd forgotten how hilly this course was!

Nevertheless, I held onto my Half Marathon W80-84 age category Australian Record but slower by about one minute!  I was presented with a wonderful, BIG trophy on which my name has now been recorded for the second year in a row and my time was 81.73% on the World Age Grading or Standard....whatever it's called!

Time 2:19:46  (I was aiming for 2:20)
Avg. Pace 6:42m/k
5k splits 34:00;  33:17;  32:42;  33:36;  (6:49)
AHR 135 (85%);  MHR 151 (95%)

Easy Run....

Just an easy and relaxed 5km this morning.  Raining lightly, but I didn't mind that at all.

In the Water.....

Today, I did 45 minutes water running and stretching at Henley Brae pool where it was lovely and warm and, as usual, I had the pool all to myself!                      

Track..... on Radio Road!

It was cold and wet this morning  -  still is this afternoon  -  so there was no point in going to Chev.  Instead I used Radio Road, same as last week and it works quite well once the distance is worked out.

Program:
10-20 min warm-up
6x400m in 2:24 (6:00m/k)
400m jog btw. each
10 min cool-down. 

I did:
1km warm-up + 2 strides
6x400m = 2:24;  2:32;  2:23;  2:21;  2:21;  2:16
400m jog between each.
No cool-down; it was too cold and wet! 

City to Surf

Unofficial results :  from Garmin 310xt:

Distance : 14.12km
Time :  1:37:33
Avg. Pace 6:54 m/k
7km splits:  50:20;  46:33;  (0.12)

Official time:

1: 36: 25    ....better than  I thought!  Pace 6:53m/k


 10km 1:11:07  Pace 7:06m/k;  Finish 25:17  Pace 6:19

2nd place Age Category  F70 to 90!!

Tempo Run

3.5km easy
5km @ 6:35 m/k ( ran 6:55 m/k)
1.5km easy.


Ran this on hilly Diamond Fields Road.  Last run before C2S on Sunday.

Track on the Road.....

Program:
10-20 min warm-up
5 x 1km @ 6:08m/k
10 min cool down.

I didn't go to Chev track to do today's program; I knew the grass would still be wet and muddy.  Instead I used Radio Road which, by running its length 3 times, gave me 1km exactly.  Worked out well.

1km warm-up + couple strides
5x1km :  6:07;   6:02;    6:11;    6:07;    6:08
1km cool-down  

Total 7km 

Long Run...

Through Renwick and beyond for:

20km in 2:29:53
Avg. pace 7:29 m/k
5km splits :  39:36;  35:59:  36:58:  37:19
AHR 72%;  MHR 82%

Today....

Should have been an 8km tempo run but it didn't turn out that way because I stopped mid-way for an invitation for a cup of tea at friends' place on Diamond Fields Road!

Instead: 10km
Avg. pace 6:40m/k 

Cross-training, .... Day 1

45 minutes running in Henley Brae pool today.  Feels like Summer...20 degrees outside!

On Track.....

At 18 degrees today, it made getting out early a whole lot easier to head over to the track at Chevalier College, although I was surprised to find that the shady section of the track is still a bog of grass, mud and water.

Program :

10-20 min warm-up
3 x 1600m @ 6:16 m/k
400m RI  btw.
10 min cool-down.

1.6k warm-up + 4 drills & strides.
3 x 1600m :  6:10m/k (9:45);  6:09m/k (9:44);  6:07m/k (9:36)
1.6k cool-down + stretches.

Total 8km

Sunday's Long Run.....

Program: 16km @ 7:28m/k

The usual course through the new streets of Renwick and beyond....so quiet now, but wait until building starts!

16km @ avg. pace 6:48m/k
5km splits = 39:00;  36:42;  36:58; 1k in 7:00

Tempo Running......

Beautiful day, 15 degrees; feels like Summer!

Tempo Run:  Program:
1.5k easy
3.5k @ MT pace i.e. 6:44m/k
1.5k easy
3.5k @ MT pace
1.5k easy. 

This worked out well for a change!

1.5k easy in   13:08
3.5k in 23:19.  Avg. Pace = 6:39m/k
1.5k easy in  11:35
3.5k in 22:54.  Avg. Pace = 6:29m/k
1.5k easy in   12:00

Total 11.5km

A Social Day.....

Instead of running today, which would have been a cross-training day anyhow, I went to Sydney and lunched with a friend in the QVB ....my first 'social' without Jim since he passed away in April.  It was good for me but just not the same!

On Road Track....

I knew Chevalier College track would be water- logged today, so I made a decision last night to do the same session but on the road instead of at the track.  It didn't go too well!

Program : 
10 - 20 min warm-up
3 x 2km @ 6:18m/k (12:37)
10 min cool-down.


What happened was:
 3km warm-up + couple strides

2km @ 6:36m/k (13:04)
6:41; 6:23


2km @ 6:45m/k (13:20)
6:54; 6:25

2km @ 6:37m/k (13:45)
6:50; 6:54

1km walk back to car. 


I felt it much harder on the road, with a couple of hills included;  a bit disappointing!  However......

Total 10km

Running Longer....

22km today.  

Started at the Renwick school and finished at the same school; legs almost dead, 2hours 45 min later!

Tempo Run

I should have done this run yesterday, Friday, but the weather was just too awful.  Today, not much better, windy but not raining while I was out.  Dark & cold!

Program:
8km@ 6:44m/k

8km @ 7:00m/k....on the slow side!
AHR 120 (76%)  MHR 130 (82%)

Ran round and round all the newly opened streets in Renwick.  Great area : no people.... yet and no traffic.

Cross Training, #2

Another not very nice day; drizzling rain but I sought shelter under the pine trees on Radio Road, so not too bad for a short cross-training session.

10 Min warm-up + 2 strides.  One set of McGill drills.  10 min easy jog cool-down.

Cross-Training #1, In the Pool

An ideal day for running in the warm pool water.   Outside, cold and wet....miserable!

5 min warm-up

8 x 5 min hard
1 min rcoveries.

10 x 45 sec hard 
15 sec recoveries.

 5 min cool-down

Total 68 min.

This was quite a hard session but perfect weather to cross- train indoors! Outside we've reached our top for the day...9 degrees.

A Waste of Time??

Raining as I reluctantly left for Chev Track this morning; nevertheless, I thought I'd give it a go; not for long though : the freezing rain turned to freezing snow flakes and then to ice particles!  The track, of course, was a bog again.  I really think it was a waste of  time as I only completed half  the program by which time I was so wet and so very cold, I could take no more!

Program:  10 - 20 min warm-up
10 x 400m @ 6:00m/k (i.e 2:24)
400m RI btw.
10 min cool-down.

Of this, in  rain, snow, wind & ice,  I did:
1 k warm-up + 2 strides
5 x 400m (with about 20 sec btw..too cold for any longer!)
No cool-down.

400m results: 2:27 (6:04m/k);  2:28 (6:00m/k);  2:24 (5:58m/k);  2:26 (6:03m/k);  2:26 (6:03m/k)

Tomorrow, I look forward to running in the warm pool!


 

Long Run....

Program:  16k @ 7:42m/k

Started at the school as usual: Renwick Drive, Inkerman Road etc. & return to school.
16km 
Avg Pace 7:41m/k
Time 2:03:00
AHR 112 (70%);  MHR 131 (82%)


The day's weather not so good :   misty rain for most of the time but pleasant to run in.

Total 16km

Easy & Relaxed!

That's what the program said for today's 10km tempo run.  To finish the loop the final distance was 10.68km

10.68km easy and relaxed effort.
Time 1:21:29 
Avg. pace 7:38

Cross-Training, #1

45 min pool running.  I could have stayed in the warm water all day......Outdoors, 6 degrees in Mittagong today...freezing!

Track Session

Program :
10-20 min warm-up
3 x 1600m @ 6:16m/k (10:02)
10 min cool-down.

Ok weather today; not too windy; grass track starting to dry out; session didn't have any problems....that I know of!

1.6k warm-up
3 x 1600 
9:45 (6:13m/k)
AHR 137 (86);  MHR 180??
9:44 (6:09m/k)
AHR 127 (80%)  MHR 138 (87%)
9:49 (6:09m/k)
AHR 128 (81%)  MHR ( 87%)
1km cool-down


Total = 7.4km


TotaL
 

Long Run Cut Short!

Program:  22km @ 7:35m/k

I managed just half of what was on the program.  I could NOT (even for a million dollars) have stayed out any longer in the atrocious conditions: wind gusts of  85k per hour, trees down and roads covered in debris.  Well, maybe for a million I would, but not for a cent less!  I started at the school, ran through Renwick Drive - as I now know it's called - up and down Inkerman Road twice, a couple of other roads and then back to the school and HOME!

11.65km
Time 1:27:24
Avg. pace 7:30m/k
AHR 113 (71%);  MHR 132 (83%)
5k splits 37:55;  36:59; (1.65k in 12:29)

A New Road Opens!

The main road through the new Renwick land development has opened, so I took the opportunity of running through during this morning's run.  Nice and flat and it will be a very picturesque place to live once it's finished and 600 new houses begin to pop up all over the place!

Program:  2k warm-up;  5k @ 6:44 m/k;  1k cool-down

2k warm-up
5km in 33:31
Avg. pace 6:41....good!
1k cool-down
AHR 108 (68%);  MHR 148 (93%)
1k splits 6:41;  6:39;  6:47;  6:31; 6:49

This new road will be a good place to 'start' in future when looking for 'happiness', a flat course - about 1.5km -  and also as a loop during long runs before heading out into wilder territory!

Total =  8km 

Yesterday, Tuesday....

I went across to Chev College track yesterday knowing it was going to be windy, but having no idea of the gales that awaited me!  For the past 24 hours we've been battered by terrifying gales which only worsened as the day wore on; no power all day until 9:30 pm last night. Sirens have been blaring around the area for more than 24 hours now.  I felt quite scared for myself until I thought of the poor buggers working all day and all night in horrendous conditions  -  SES, Fire Brigade, etc  - trying to restore power, remove fallen trees, open roads etc to the entire Southern Highlands.  At least I have a gas stove and was able to heat water and cook a meal at night.  I also had two very large torches that provided sufficient light.  No damage around the house.

Today, Wednesday, a slight improvement but not much and nothing, absolutely nothing would have me out training today!  People have been advised to stay indoors so that's what I'll be doing.  However, since it's a cross training day, I might make the short 5 min drive to Henley Brae and stretch my legs in the warm water later this afternoon.  Now, back to yesterday's Chev track :

Program:  10-20 in warm-up
1km in 6:06,  2km in 12:37, 1km, 1km (400m RI)
10 min cool-down.

I did 2km warm-up + 2 strides...without warming up at all and the gales of wind bringing me to a halt in some sections while in others, sending me flying ahead and/or across the still muddy lane!


1k in 6:31; avg. pace 6:24 m/k
2km in 12:50; avg. pace 6:25 m/k
1km in 6:32; avg. pace 6:22 m/k
1km in 6:21; avg. pace 6:17 m/k


Not even a thought of a cool-down; not needed since I ran this session in 3 layers of clothing, gloves, goggles,  a beanie buff and a hood on my head!

Today, later.......
30 min pool running.

Long Run....

I started late at around 10:00 a.m.  Perfect sunny morning; clouds rolling in towards the finish. 

Program :    16km @ 7:28 - 7:42 m/k

Starting as usual at Renwick school, then to Old South Road, Diamond Fields Road and back.  This road is somewhat less hilly than Range Road so less difficult than last Sunday's long run.  For now, I'll alternate between the two for Sunday runs.

16km in 2 hours 04 min
Avg. pace 7:47 m/k
AHR 110 (69%)  MHR 125 (79%)
5km splits = 39:18;  37:39;  39:38;  (1k 7:58)