Workout #3........Long Run

I waited until the heavy fog lifted before starting out on this morning's run.  I couldn't see the end of the street when I first looked outside at 8:00am.  By 9:15 there was some visibility improvement and there was no rain so off I set.

The program  :  16km @ 7:41m/k  (based on a 5km time of 32:30 instead of 31:28)

 16km in 2:02:32
Avg. Pace 8:03 m/k
5k splits :  40:19;   39:21;   40:27;  + 1k 8:49.

A Foggy 16km!

I was pleased there was no sign of rain until a very light drizzle commenced just as I finished so it turned out to be a foggy morning for what was an enjoyable run on Diamond Fields Road.

Cross-training......also Raining!

Raining, but only very lightly and certainly not heavy enough to put off getting out....though I did consider it for a minute or two!

I parked in one of the many deserted streets in Renwick near where I was going to do some Magill drills.  The session consisted of :

10 min warm-up and a couple of strides.
1 Set Drills with a stride between each.
3 long hill (60sec) repeats......starting half way up!
5 min easy jog.

The Long Hill

It continued raining lightly the entire time so I was wet enough after about 45 minutes to call it a day!

Easy, Relaxed Running

That, mercifully, was on my program for today instead of the usual tempo run.  Someone must have realized it was time!

Program :   10km easy, relaxed running.

 Taking in the Scenery.

....and that's what I did!  Diamond Fields Road.

10km in 1 hour 15 min.  Avg Pace 7:34m/k

The morning was fine, some sun, some cloud, a little humid but at my easy, relaxed pace I hardly noticed it.

Virtual Partner Wins!

.....not just once, but for all three repeats!   Massive defeat for me...all three repeats!

The Program:

10-20 min warm-up
3 x 1600m 
10 min cool-down.

The pace for these repeats was based on my latest 5km time of 31:28.  On the program of paces I chose a 5k time of  31:30.....near enough!  Well......I made a truly miserable debut with the new pace of 6:10 m/k as against 6:36 m/k on the old 5km time of 33:33.  I may have to choose a pace somewhere between the two 5k times.

It turned out - badly - like this :

3 x 1600m.......Avg. Paces..... 1)  6:30m/k;   2)  6:28m/k;   3)  6:34m/k

I ran today's track session on the grass, bare foot, in the soccer field;  a little muddy in parts. 

 I felt this was a dreadfully and horribly hard session!  It all but killed me!!

The Scene of a Bitter Battle with Virtual Partner!

Total 8km. 

 

 

Longest Run in a Long While!

Today's Long Journey!

The program was for 22.5km.


That's the longest long run since I can't remember when!  As usual, first I ran 14km on Diamond Fields Road where I walked all the hills, fearing I'd have too little left to finish with!  I'm OK with walk breaks on these longer runs;  it's time on feet that counts for me so I still consider it as part of training for endurance.

I stopped back at the school for a long drink of water before heading to Renwick for the last 8.5km; here I didn't walk at all....mostly flat!  

Have to admit I was dead tired at the end of 22.5km!

22.5km in 3:05:37.......no wonder I was tired!
5km Laps :  42:01;  41:44;  41:25;  38:03......and 2.5km in 19:23

I had a look at next week's long run and it's only 16km!!  Big sigh of relief! 

A Tempo Run To Remember!

The Fabulous Five!

Even before I type today's program I just have to say how childishly delighted and surprised at any age level I was, and still am, by the 5km time in this morning's Tempo Run!  Since Fisher's Ghost 5km time of 33:33  in 2011 I have been using that time as the basis for the three workouts of the FIRST Half Marathon program that I've been using for the past three years.  All three workouts are based on one's most recent 5km race time, hence the 33:33 I've been using since that race.  I had run 31:38 in a 5km race in Canberra in 2010.

 However, this morning saw a breakthrough....a small one, but nevertheless....still a breakthrough.

The program went like this  :  2km warm-up
                                                5km @ 7:02m/k (based, in FIRST program, on 33:33)
                                                1 km cool-down

However, what happened for the 5km this morning - and it was hot and I was trying so hard - were these splits:    6:23;   6:27;   6:24;   6:40;   6:28
AHR 81%;  MHR 92%.  Avg. Pace 6:29.

And my time was :   32:28!!!

 

Surprised?  You bet!

Cross-Training

Today, for a change I decided to run some Magill hills....the short ones.  He recommends running these almost flat out for whatever distance one can cover in ten seconds.  Not surprisingly, ten seconds barely saw me no more than my shadow length ahead!  I could see no gain in continuing in this manner, so I stretched the time to thirty seconds and in that way I got in some decent distance and some satisfying puff!

I did ten of these on a hill in Diamond Fields Road but I don't think it was steep enough;  I think the session should have been more difficult....unless I'm acquiring the dynamics of an Amazon!  It will have to do as a hill session though, keeping in mind that tomorrow's Tempo Run will be hard enough even for an Amazon!

I don't count cross-training days in weekly distance, only the three major workouts.  Today was about 45 minutes with warm-up and cool-down included.

Workout #1.....Track

The 2k repeat

As usual I ran this workout on the road measuring the distances as accurately as possible with the Garmin.

The Program :  10-20 min warm-up
                          1km, 2km, 1km, 1km (6:26, 6:37m/k)
                          400m RI
                          10 min cool-down. 

I didn't find all of these long repeats easy at all.  I seemed to be running into a head wind no matter in which direction I ran!  Anyhow, here are the results  :

2km warm-up + 4 strides
1km in 6:26
2km in 12:48 (avg. 6:23m/k)
1km in 6:33
1km in 6:26
2km cool-down  
9km total

 

 

Workout #3.......The Long Run

Not too long today.  I felt really good during the run but, oh boy, I'm so tired now an hour after finishing, I could crash right this very minute!

Program : 16km @ 7:50m/k

I ran on Diamond Fields Road again;  it provides a good combination of hills, long inclines, some flat and, best of all, plenty of shade, no traffic and a dirt surface.

16km in 2:05
Avg. Pace 7:43
5k splits :  41:25;  38:47;  38:05;  (1km ..8:04....uphill finish!)
AHR 74%; MHR 86%. 

Tempo Run

No sooner had I returned home than an almighty electrical storm broke loose : the full works - lightning, thunder, hail and rain.  How glad was I to have finished my run and to be hiding inside!
 
Program for Workout #2......10km Tempo Run
                                               2km warm-up
                                               7km @ 7:02m/k
                                               1km cool-down......did 2km.

7km splits :  6:54;  6:56;  6:57;  7:11;  7:08;  7:06;  7:03
Avg. Pace 6:59m/k.  AHR 89%
2km cool-down


Total 11km
 

Workout #1......Track on Radio Road

Radio Road..3.5 times =1200m

Program  :  10-20 min warm-up                     3 x (2x1200m) in 7:47 (6:25m/k)
                     2:00 RI (400m RI between sets)
                     Cool-down.

It hurts me no end to have admit to not being able to count to 6 without making a mistake, but that's what happened at track this morning and so I ended up doing 7x1200m!  To some that will come as no surprise but never ceases to amaze and annoy me!

1.6km warm-up including 4 strides
1200m times :  7:34 ((6:18m/k);  7:37 (6:22m/k);  7:33 (6:18m/k);  7:33 (6:18m/k);  7:22 (6:17m/k);  7:28 (6:17m/k);  AND 7:19 (6:14m/k)
1km cool-down + stretches
Total 11km.

I was pleased with all times and nothing too difficult about this workout at all.  I have to give due credit though to Virtual Partner who kept me honest by forcing me to stay ahead of him for all repeats.

Cross Training

Thirty minutes is what FIRST recommends for cross training so that's all I did from home and back!

A Brisk Walk 2.5km

Long Run

21km!

Plenty of Water in all Creeks

After waking to lightning, thunder and heavy rain, I pulled the blanket back over my head and thought, "Goodie, I don't have to get up!"  Within minutes the storm vanished, the sun came out and I had no excuse to delay starting the longest run in a fairly long time.

Wearing Their Weekend White Waistbands!

Program :  21km @ 7:58m/k

14km loop on Diamond Fields Road
7km loop through Renwick streets.

Time 2:41:24
Avg. Pace 7:41m/k
Splits (1km 7:29);  5k splits 40:40;  40:51;  40:33;   35:57

Back at the school after 14km I stopped for a drink of water and then set off for the last 7km.  I think the last 5 kilometres were the fastest because I could see lightning and hear thunder rolling in over the ranges.

I felt good for all of this run....amazingly!  And no walking uphills at all!

I Call It Cross-training!

Pilates DVD (using resistance band)

Strength Exercises (as in FIRST program) :  20 times  each :  Standing wall slide, Single leg squat,  Walking lunge, Calf raise, Pushup.....the last mentioned is supposed to be done on a stability ball....no one in their right mind should ever try this life threatening feat! Stick with the floor!

Long Run tomorrow.....21km.  OMG!

Workout #2

Another view of my "DLT"!

Program :  Tempo Run......8km

2km warm-up
5km @ MT pace (7:02 for me)
1km cool-down

5km splits  =  7:07;   7:06;   6:46;   6:46;   6:42........all good I'd say!
AHR 79%;   MHR 86%

Time...34:10

Felt good for the 5km and could have run faster.....but I didn't!

Cross Training



 My new Netbook which I have named "DLT", short for "Dear Little Thing"!

About 45 minutes including 1 set Magill drills with a stride between each drill, followed by 20 minutes easy jog in the soccer field, wet grass and bare feet.  Very enjoyable!

Track on Road......Workout #1

 Radio Road once again for today's track workout.  Ideal weather.....lots of lovely misty rain!  

Program:  10-20 min warm-up
                 3x1000m (6:26m/k)
                 3x600m  (6:23m/k)

1000m =  6:26m/k;  6:25m/k;  6:21m/k
600m   =  6:20m/k;  6:15m/k;  6:11m/k)
1km + stretches cool-down.

I finished the session feeling as I like to.........if I'd had to push harder, I could have!

6.8km total.

Workout #3......Long Run

I started late at 11:00am today.  The main reason being I have spent so much time playing around with my lovely new rose coloured netbook!  The ASUS EeePC.....thank you, Ewen and Strewth for steering me in the direction of this little beauty!  I was in love with it the minute I saw it!  How cute can a computer get?

Now, today's run:

20km in 2:50:40.......slow, but it was very hot; I stopped for a lengthy chat with a woman on horseback on Diamond Fields Road and walked the uphills.

14km on DF Road
Return to school for water......so thirsty!
6km running around the soccer field.......ran the long sides like strides and walked the short sides to recover.  That was the only way I was going to complete 20km!

In the soccer field I removed shoes and socks and ran in barefeet on the cool, damp grass which included a couple of puddles to keep the feet cool on each round!  I was never so pleased to finish a run!

20km total.

Tempo Run

Workout #2....Program.....2km warm-up
                                        5km @ MT pace ((7:02m/k)
                                        1km cool-down.
                                        8km.

2k warm-up
5km splits =   6:40;  7:14;  6:32;  7:06;  7:06
2km cool-down.

Total  9km


Light rain meant all the workers were off so I had the entire new Renwick development streets to myself!  I enjoyed this fact and also that the day was cool and the rain was light....in fact, just right!  I even did an extra kilometre.



Addendum:
 If anyone reading here knows anything about buying a laptop, please add your tips here.  Not the most expensive please!   Just something for internet access, Office, email, etc. The reason I'm asking is that the very next time this desktop crashes, I have to get a new computer and I have my heart and mind set on a laptop so as I can have it with me at all times!  Pretty sick, I know, but it's my lifeline to the rest of the world!

I've done some research, talked to salespeople but I think some of you who call in here might have ideas from your own experience.  If so, you'll be doing me a favour by adding your tips, so go right ahead and tell me what you think I should buy when the inevitable happens! 

Oh, another thought....and most important  :  the best place to buy!

Back in Business...

Computer crash and if it happens again, according to the repairer, I'll have to get a new one! So I'll skip last week's training which I have in my running diary, and start with this week's.

Tuesday :  Track Program:
                  10-20 min warm-up
                  2 x (6x400m) in 2:32 (6:20m/k)
                  10 min cool-down.
2k warm-up
2:28 (6:13m/k); 2:27 (6:12m/k); 2:30 (6:20m/k); 2:28 (6:14m/k); 2:29 (6:18m/k); 2:26 (6:09m/k).
2:30 (6:16m/k); 2:25 (6:07m/k); 2:24 (6:04m/k); 2:21 (6:00m/k); 2:23 (5:55m/k); 2:18 (5:57m/k).
1k cool-down.

Total 7.8km

 


               

Workout #1...Track

I leap over buildings!

I had onlookers this morning in the persons of the the Headmaster and Deputy while I did my track session at the school!  They were in making preparations for the start of school next week and came out for some fresh air and a chat. I'm so lucky to have the use of their grounds, taps and toilets!  I probably won't go back to using Chevalier College track in Bowral though it would be more accurate I suppose.  Not enough to make much difference in results.

Program :  10-20 min warm-up
                   6 x 800m in 5:07 (6:23m/k) 
                   10 min cool-down.

1k warm-up + 4 strides
5:10;  5:10;  5:09;  5:11;  5:05;  5:03......all good!
1km cool-down + few stretches.

 
                  

Workout #3 - Long Run

Along lovely Diamond Fields Road...

One of many hills!

I waited until the rain stopped and then started my run at 11:00am.  A good day weather wise - overcast, nice breeze, 20 degrees and only slightly humid.

So why was I so tired for the return 8km?  Not a good night's sleep Saturday; lately I've been awake until 3, 4 or even 5'oclock before getting to sleep. No wonder then that I sleep in!

Why were the soles of my feet so sore?  Never felt this particular pain before!  Just about all others are quite familiar by now, but not sore soles of both feet.  Walked some of the hills...most of them to be truthful!

Program:  16km @ HMP+12sec/km (7:50)

Result:  16km in 2:11:57
Avg. Pace 8:15m/k  AHR 109 (70%);  MHR 130 (82%).
5km splits = 40:14;  40:29;  42:36;    (8:37)

Workout #2

Tempo Run 10km

1.5k easy; 3.5km @ MT pace (7:02m/k); 1.5k easy; 3.5km @ MT pace; 1.5k easy.

1.5k easy....OK
3.5km  :  24:44;  Splits = 7:02;  7:05;  6:44;  (3:25).
1.5k easy....OK
3.5km  :  25:28;  Splits = 7:15;  7:05;  7:01;  (3:30).
1.5k easy ... and happy to finish!


Total 10km.


It was SO humid at 11:35am when I started!  I took the 'easy' sections very easy and then tried harder in the 2x3.5km.  Glad to finish and get to some shade and a tap.

Workout #1 - Track

Program:  1km warm-up
                  2 x 1200m  (7:47 )
                  4 x 800m ( 5:07)
                  1km cool-down.

I ran on my makeshift track around the school and on the road.  Measured the distances before starting and lined up a finishing point for each.

2x1200m .......9:04;  8:47 ....way too slow!
4x800m..........5:27;  5:30;  5:21;  5:23.....also too slow!

7.6km total. 

Cross-Training

Today   -   30 minute brisk walking + a few strength exercises.

Thinking about strength and athleticism.....reminds me  :  Dan Daily, Gene Kelly and Michael Kidd:  

Runnin' in the Rain....

After having a gastric thing during the week, I really had to force myself out this morning and that's about all I accomplished - getting myself out.  I didn't so much mind the light rain, mist and being soaked as much as making the effort to start up again!  My program had 18km for today's Workout #3, long run;  however, I only did 8km and headed for home and a hot shower.

Reminds me of.......

Workout #3

Late edition!  Last Sunday's long run.  Computer on the blink for most of the week.

Workout #3 : 15km long run @ 7:50m/k

5km splits 39:09 (7:49m/k);  39:38 (7:55m/k);  41:20 (8:15m/k).

I haven't run yet during this week thanks to a vile stomach virus!

Workout #2 ...Tempo Run

Program : 1.5k warm-up
                  5km @ ST pace (6:53m/k)
                  1.5k cool-down.

A much better day : cooler, some humidity as if a storm might come later, but quite a bit easier than Tuesday's workout!

5km splits -  6:53;  6:44;  6:55;  6:42;  6:43. 

Total  8km.......all OK!

Lactic Legs.....

Using the same make-shift track again this week for today's workout :

10-20 min warm-up
5 x 1km @ 6:26m/k 
10 min cool-down

(1)  6:26;  (2) 6:27;  (3) 6:29;  (4) 6:29;  (5) 6:46

This session felt absolutely dreadfully hard!


Excuses : the heat - terrible coming off the bitumen and cement; breeze cut off by surrounding buildings and trees; legs lactic for last two repeats - this is so painful! -.....finished ready to collapse; sweat dripping to the ground!

I sat in the shade for quite some time trying to get my breath and cool down before driving the short distance home.  Not sure what I achieved at this workout.  At least I finished it and didn't think I would after just the first two repeats.  No cool-down jog; a few stretches and that was it.  Can't remember feeling so drained.

6km total

2012 Begins.....

....with a cross-training session :

35 minutes easy jog/walk including 5 short hill sprints of about 20 seconds each on Diamond Fields Road.

Last Run for 2011

Workout #3....Long Run

Program : 15km @ HMP+12sec/km (7:50m/k)

It was a cool and overcast morning; sunny and warm now in late afternoon.  I ran on Diamond Fields Road and enjoyed the quiet on this last run for 2011. There were plenty of hills to slow me down, especially the last kilometre, but a few good down hill runs to catch up!

15km in 1:51:57
Avg. Pace 7:28m/k
5km splits : 40:09;  37:10;  37:37

Hopefully, looking forward to 2012!

Workout #2...... Tempo Run

Program for today  :  8km
                                   2km warm-up
                                   5km @ MT pace
                                   1km cool-down

 1km splits of 5km @ 7:02m/k :  7:42; 6:39; 6:39; 6:33: 6:16
Avg. pace 7:10.  AHR 79%.

Overcast and humid morning.  This was not an easy 5km.  Ran in and around the streets of the new Renwick development....not a soul around!

Cross-training....

One set of Magill drills then 20 minutes easy jogging.  An easy day!

Another Track....Workout #1

My New Track!

This actually worked quite well as a makeshift track, using a course around the school and on the road.  This gave me a distance of a little over 300m and then identified as closely as possible all other distances by some object such as a tree, lamp-post etc.  Other than 1200m, which happened to be spot on, the others were a little over but only by a fraction before stopping the Garmin.  None were short!


Program : 10-20 min warm-up
Based on 5k time of 33 min....1200m (7:47);  1000m (6:26);  800m (5:07);  600m (3:50);  400m (2:32);  200m (1:16).
10 min cool-down.

....and the time for each distance was :  7:33;  6:25;  5:05;  3:48;  2:28;  1:13

Total distance  =  6.2km (incl 1k warm-up & 1k cool-down)

If Only in My Dreams.....

Jim and I spent many Christmases in New York City.  Streisand makes it all the more poignant for me this Christmas, the first without Jim by my side.

Nevetheless, I wish all, who have come by here on my blog during  2011, a very merry Xmas....and not only in your dreams!

Easy and Relaxed...

....that's what the program said "16km @ no specific pace.  Easy/relaxed effort run."

I understood that to mean I should walk all the up hills and jog the down hills and flat...and that's exactly what I did!  Nevertheless, the weather was hot and humid and I was tired and thirsty.  I couldn't wait to get back to the school to drink from a tap and splash water over my face.

For the week :  41km

Cross-training...

That's what I'm calling two hours of mowing the lawns, trimming the edges, sweeping the paths...etc and hoping there's enough energy left for tomorrow's long run!

Workout #2....a Good One Too!

Section for the 5km Tempo Run

Today's Program :  3.5km easy
                                5km @ ST pace (6:53)
                                1.5km easy.
                               
Light rain throughout but I like this weather which probably makes me one of the few who prefer it to the Summer we should be having.

Results:
3.5km warm-up
5km @ 6:37m/km.....
1.5km cool-down. 
1k laps 6:49; 6:30; 6:37; 6:35; 6:34


Time = 33:08!  That's faster than my most recent 5km time at Fisher's Ghost of 33:33, the time on which all paces are based for the 3 Key Workouts.


I had Virtual Partner running and, by keeping a close eye on him, I finished more than 100m in front!  I was very pleased about that!

Total = 10km

The Full Monty!

I missed last week's longish run due to the fact that I spent all of Friday, Saturday and Sunday using a pressure cleaner around and all over the house.  It started by my thinking that only the pavers needed doing, but as one thing leads to another when one starts any sort of cleaning, I water blasted anything in sight : the front driveway, all guttering, eaves, windows, doors, bricks, paths, steps,  trellis, lattice, garden furniture and tubs and, finally, the pavers....I had done the full monty.....of a different kind!

 Have to say I didn't realize until I started just how grubby everything was but all is now sparkling bright!  Three full days....but strangely I enjoyed doing it. I'm calling it 'cross-training' because it's the most upper body work I've ever done!

Today, I decided to do last week's longish run rather than the track session set down for today.  I need distance  right now, speed will come later, I hope!

Today's Run

Last Week's Long Run : Workout #3 :   15km @ HMP + 12 sec/km (i.e. 7:50 m/k)

Starting at the school, Bong Bong Street, Old South Road and Diamond Fields Road...called in to wish Tom and Patricia a happy Xmas and then met another couple from a property further on and had a chat with them too.


15km;  avg. pace 7:55m/k;  quite cool and overcast.

Key Workout #2

From  School/Renwick./Inkerman Road/and Return

Tempo Run : 8km @ MT pace - Mid Tempo - (for me 7:02m/k).

Results: 1km splits = 7:15,7:09,7:07, 6:42, 6:57, 7:03, 7:09, 6:43

Avg. Pace = 7:01m/k  (how close is that!!)
AHR 74%

Cool, sunny morning .  Felt good.

Total 8km

Cross Training

After a couple of drills, forty minutes of easy jogging to Tom's and Patricia's property on Diamond Fields Road; no one home except for 'Fonzie' the dressage horse.  In the stable fridge I found him some carrots so he was pleased I'd stopped by!.  Cool and cloudy morning.  Just right!

Track on the Road

This is 1200m on Radio Road/Bong Bong Street

Yesterday, Monday, I cut all the lawns and I'm counting that as cross-training!  Much harder than an easy run too.

Today, with Chev track being too wet I stayed on Radio Road as I did last week  -

Workout # 1 :  10 - 20 min warm-up, then up and down a 'ladder':
                         400m (2:32);  600m (3:56);  800m (5:07),  1200m ( 7:47), 800m, 600m, 400m 

10 min cool-down.

Results:   1km warm-up + 2 strides
2:31;  3:44;  4:58;  7:26;  4:54;  3:42;  2:21km.  1km Cool down and stretches.

Not an easy session but all times were under program, and I was especially pleased when a  man coming out of the house that is the local FM radio station (small building on left opposite school) said, "I'm proud of you!"  That certainly made me finish with a smile!

6.8km

Workout #3...Long Run

Roses growing wild alongside Old South Road

I did today's run out and back on Old South Road, passing the "Mittagong Historic Aerodrome" so as to avoid too many hills.  A very humid mid morning with storms approaching which was the reason I did this workout today instead of tomorrow.

Program  : 13km @ HMP + 12 sec/km (i.e. 7:50m/k based on most recent 5km time)

Results: 13km in 1:36:32
Avg. Pace =  7:20 m/k....good!
5km splits 35:10;  38:21 (7:47, 6:59, 7:03)
AHR 123 (77%); MHR 141 (89%)

The only difficulty today was the few hills; otherwise this was a very comfortable run....and that's the three Key Workouts for the week done.  35km total unless I do more on a cross training day tomorrow and that'll depend on whether or not the predicted thunderstorms arrive.  I managed the paces for the three workouts....Hurrah!

Workout #2 ...Tempo Run

5km ST Pace Run

Based on my most recent - and slowest - 5km time (33:33), the pace for today's Short Tempo Run was 6:53m/km.  It rained lightly all  through the run but I felt the pace comfortable enough for the second of these paced workouts and getting the pace right for each of the three workouts is said to be the most important feature of the FIRST training program.

Key Workout #2   3.5km easy
                               5km  @ ST pace  (i.e. 6:53m/k)
                               1.5km easy.  

Results for 5km ST = 1k laps : 7:04;  7:10;  6:53; 7:08;  6:50
                                     Time 34:53
                                     Avg. Pace = 6:58m/k
                                     AHR = 124 (78%);  MHR = 133 (84%)

I felt this was a fair session; close enough to the set pace for the first of these tempo runs.  10km total.

Cross Training....

On Radio road again; sunny morning for a change.

Total Time  =  45 minutes (incl. warm-up and cool-down):  1 set Magill drills + strides

Starting "FIRST"...

Half Marathon Training Program starts today with three key workouts each week and to either cross-train or complete easy runs on at least two other days.  Running paces for all workouts are based on my most recent 5km time which was 33:33 at Fisher's Ghost fun run in November this year.


Workout #1   10 - 20 min warm-up
                       12 x 400m (2:32); 90 sec RI
                       10 min cool-down.

Results  :    2:26; 2:26; 2:27; 2:26; 2:30; 2:27; 2:30; 2:28; 2:29; 2:22; 2:31; 2:30

Radio Road and the School

This workout was OK; not difficult to go under 2:32 for all 12 repeats.  I walked around for 90 sec recoveries before starting the next 400m.  I used a 400m stretch on Radio Road instead of Chevalier College track which would have been muddy; weather not good...rained the whole time!  Important thing is....I've started the 18 week program leading up to the half marathon, April 2012 in Canberra.

Last of the Easy Runs!

Next week the plan is to start the FIRST Half Marathon program, the same one I've been using for some time now ...more about it then.  For this week, continue with low heart rate runs beginning with today.......:

Monday    :    REST!  only it wasn't real rest; I cut all the lawns and trimmed the front hedge that was growing furiously all over the place; altogether about four hours and far more exhausting than running!

Wednesday's Happy Cows!

Wednesday's unhappy 10km

Tuesday    :  Nil Running.  As this is the last easy week I had no qualms about going out to lunch instead!  Truth is, I'm still aching from yesterday's overly ambitious garden spree!

Wednesday  :  10km....Jog/walk; very humid; thunder means storm on the way. Felt very lethargic...too much lunch yesterday?

Thursday     :    6km ..December 1st

Friday   :    8km 

Saturday:  Nil running.  Spent the whole day lopping branches with my trusty chainsaw and in the process just about wrecked myself! 

Sunday a.m.  ...clean up backyard.
             p.m.  ...out to lunch.

This Week's Total =  only 24km!  Oh well, I'm hoping for serious running in the coming weeks and months!

Sunday's Sunset!

Sunday's sunset

...if only the trees hadn't been blocking the big ball of fire!  Nevertheless, the orange glow inside the house made me look outside at what I first thought might be a distant bushfire.  Instead, a magnificent sunset, though the photos don't do the sight justice.

This week : more easy, low heart rate running :

Monday    :    6km easy

Tuesday     :   6km + few drills

Cows sleeping in the rain!

Wednesday  :After listening to the 'bad me' for two hours moaning "it's raining, it's too wet and misty, I need a rest day,  how much nicer to curl up with a book etc. etc", the 'good me'  gave  'bad me' a resounding whack over the head and that's how we both got out at 11:00am and did today's run in a fine, misty rain, enjoying it as much as did these cows with their calves in the paddock!

9km....Yeah, did it!

Thursday:   6km...and a good soaking in the rain!

Friday    :    8km.....hills hidden behind a screen of mist and light rain; perfectly lovely weather for a run!

Saturday  :  6km.....fine and sunny for a change. 

Sunday     :  12km.....sunny and windy.

Total for the Week  =    53km.....even if I say so myself..... for me this was a very good week!

More Aerobic Running......

First run of the week

Much the same as last week :  Short, easy runs.....Tip from Greg McMillan :


"Your task, then, isn't to spend hours reading opinions on running form and footwear. Your task is just to think about running tall over the next week. This doesn't mean running stiff. It means simply holding your body in a relaxed yet balanced position. Once you achieve this relaxed, balanced position with your body, then the rest of your form is pretty easy to correct."


Monday:         4km easy.  AHR 76%.  School/Renwick/School.  Hot & windy.
Tuesday:         6km easy.  AHR 77%. 
Wednesday:   8km easy.  AHR 72%.  Cool morning; lower heart rate = fewer walk breaks!

Thursday:    Rest Day... went out for lunch.

Last run for the week

Friday:         Drills + 4 km easy.
Saturday:    6km on Diamond Fields Rd for shade...very hot; walk breaks to lower HR.


Sunday:       12km.  Started at 8:00a.m!  Google Earth update shows a new look for maps!


Total for the week = 40km

Fisher's Ghost 5km....

Not a disaster at all but slower by about two minutes from the last time I did Fisher's Ghost 5km in 2009.  I was happy with my time considering I've only been doing easy runs for the past two weeks.

Conditions were unusually good : cloud cover but still quite hot.  I had a free massage after and that was a very pleasant way to finish, plus 1st place in 70+ age category in which to my surprise this year there were no other competitors!  Perhaps that's why my age category wasn't called at the presentations until I reminded someone that I really was there and had run the 5km event!  I felt embarrassed doing this but what the hell....I had run!

5km in 33:33!
Avg. Pace 6:42
AHR 89%. 
257 of 464 finishers.... (44.6%)
117 of 256 Female finishers....54.3%

Sunday's 'Long' Run and the Week Ahead......

In today's heat 10km seemed a long run!  Ran on Diamond Fields Road where there was plenty of shade;  took walk breaks when heart rate started to go through the roof! Still wheezing from bronchitis and breathing somewhat laboured.

Sunday:      10km.  AHR 74%

Monday:     Rest and GP check on bronchitis. OK.

Tuesday:    Warm-up followed by Magill drills followed by :
5 hot km on Diamond Fields hot hills without allowing myself any walk breaks uphill as prep. for Sunday.  Oh boy, was I sweating at the end of this 5km!!
AHR 78%;  MHR 87%


Wednesday:  Woefully hot, humid and slow run/walk! Renwick 8km.  AHR 74%;  MHR 89%!


Thursday:     Took a Rest Day.

Friday:          On Radio Road :  6 x 400m in 2:19 (5:37m/k).
                       Results =  2:15;  2:14;  2:14;  2:16;  2:11;  2:14


Saturday:      5km 'easy'.


Sunday:    Fun Run : Fisher's Ghost 5km....Possible disaster, but I have to start somewhere!

The Week As It Happened..........

Aerobic Running : i.e. no higher than 75% of MHR

Sunday :         9km @ AHR 74%..Renwick
Monday:         6km @ AHR  78% ..Renwick
Tuesday:         5km....forgot HR strap!  Diamond Fields Road = hills!
Wednesday:    1 Set Magill Drills  +  6km @ AHR 75%...Renwick
Thursday:       4km @ AHR 73%....light, misty rain....very nice!
Friday:            7km @ AHR 73%...Diamond Fields Road = hills!
Saturday:        4km @ AHR 75%...Renwick.

Made it through one full week!     41km
 
  

Starting All Over Again!

Finally felt well enough to try my legs on the road this morning.  Perfect sunny day - at last - with a cool breeze.  For the next four to five weeks I plan to run short distances each day, disregarding time and pace but keeping heart rate around 75% until I get the hang of things again after another long break...thanks to bronchitis!

Today, starting from Renwick School and then through the new Renwick housing development, I wheezed my way  through the quiet streets with not another soul in sight.  I was pleased to be out on such a lovely day and at least a new start has been made, albeit a very slow one.  I walked short breaks whenever heart rate reached more than 75%....which was often!

9km
AHR 74%;  MHR 83%

Falling Apart?.....Feels like it!

I'm trying to get started, but every time I get up after one mishap I get struck down with another!  Here's the list so far  :  the stomach thing fixed with antibiotics, followed immediately by the usual Spring allergy in eyes, nose and ears so that I could barely see where I was going indoors let alone outside on the road; that straight way led onto what I have now : the worst cold I can remember : for three days I haven't stopped sneezing, blowing, moaning and have a cough that could shatter glass...in brief, I feel like I'm falling apart!  I don't seem able to get a clear 'run'!

In spite of all this, I have hopes of making another start with training in the coming week.  I hope the odds are not too long!

Edit, Monday, 17/10/11 :  Saw GP & now have bronchitis.  There goes another week!
Edit, Thursday, 20/10/11 :  Still out of action! 
Edit. Friday, 28/10/11 :  Bronchitis improving;  maybe next week?

Maybe Next Week!

No training for the past two weeks.  Starting to look like Fisher's Ghost 5km is in doubt.  Four weeks left.  I won't run unless I feel I can acquit myself with at least some semblance of dignity as a runner!