The Rain Stopped ~~~~~

.....just long enough for me to walk to and back from the school this morning.  Now, at mid-day, the skies are darkening and raining very soon.  Went into the classrooms to wish all a happy Easter and then the same for the goats and cows!

 

A shelter is being built for the goats and the kids that will be born mid-winter and I'm helping by encouragement and holding posts steady and tramping in surrounding earth!  Next time, I'll take a photo of the 4 posts that now stand as testament to my efforts and then the various stages of construction! 

Today :  4km

 The start of The Goat Shed!

This is 'Mara' and that's the sound she makes!

That's 'Daisy-May with her calf 'Missy, almost as big as her mum!

"Anyone Home?"

Peek-a-boo!

I call her "Old Sheep"

Time Trial....Supposedly!

The less said the better! 


I was carrying bag of potatoes on my back......no, for sure.


I was raining, but that's no excuse.


I did too many drills yesterday.....I don't think so.


I had too large a Thai meal last night.....I'm sure so!


..I walked half the distance and that's all I'm saying!


The program was;
2km warm-up
5km...@ 7:23m/k
1km cool-down.

For today:  8km...jog/walk

5k of 8km

Not Just Easy ~~~~~

~~~~~  very easy!   Has to be extra easy if I'm to do any good at all in between two hard days :  yesterday, track; tomorrow, tempo run.


This morning at the school soccer field I did a short warm-up followed by 1 set of Magill drills with a stride between each drill, over a distance not quite 100m; short jog cool-down followed by a visit to the cows and goats!  I sat for a while and watched the calf hungrily taking in a flat white happily provided by her mother, Daisy-May!






 It's good to sit sometimes and do nothing, absolutely nothing.




In all :  3km

Track at Chev College

An overcast and humid morning.  The grounds at Chev muddy from soccer matches.  Ran on the least muddy section..i.e. where markings were for the outside of the soccer field...a rectangle!

The Program was :
10-20 min warm-up
400m (2:44);  600m (4:08); 800m (5:32); 1200m (8:23); 800m;  600m;  400m...times based on 36min 5km F.I.R.S.T. training.
10 min cool-down.

With increasing difficulty, I ran following times:
2:44; 4:04;  5:28;  8:19;  5:34;  4:06;  2:38  (1.5k warm-up + strides; 1km cool-down)

First running in a week, so no wonder I felt like I was about to collapse!

I can't transfer my map from Garmin Connect to Google Earth...something has gone wrong and I can't fix it!

For today : 8.3km

Feelin' Better!

Should be good to trot by tomorrow.  This reaction to flu shot has been very unexpected and annoying!

Feelin' Fluey!

Earlier this week I had the flu shot...like I always do around this time of year but for the first time I've had some side effects : headache, sore throat, tired etc. and sleeping like a log!  As a result, I didn't get to do the usual tempo run on Thursday or today's longer run. 

Will write the week off and start again on Monday.

Half Marathon Training Begins ~~~~~

   Sixteen weeks to Southern Highlands Challenge where I've entered the half marathon on August 31st.

Not having run for the past 2 days might have something to do with finding today's track session tough...very tough!

The program for today:

10-20 min warm-up....I did 1.5k + strides
12x400m in 2:44......based on F.I.R.S.T. 5km time of 36min.
90 sec. Recoveries
10 min cool-down....did 1k, exhausted!!

The oval had been marked out for soccer and I couldn't find MY little track!  Instead, I ran along the rectangle mowed low for soccer, while the rest of the oval was wet with some long, sticky grass.

2:47;  2:45;  2:39;  2:42;  2:43;  2:43;  2:44;  2:46;  2:44;  2:47;  2:48;  2:48....slower and slower!

I can't easily recall a training session like this one.....completely done in!

For today:  7.3km

Tempo Run ~~~~

I was a little disappointed, not so much in the time, but more about how I felt!  I stopped a few times for a couple of seconds when I was out of breath.  I shouldn't have expected this as the Garmin  -  and VP!  -  were set at 7:23 m/k as per program.  Anyhow, it happened, but I was quite cross with myself!

Program:
1.5km warm-up
5km @ ST pace (7:23 based on 36min 5km)
1.5km cool-down.

A cold and windy morning, few raindrops while running, just finished ahead of a downpour.

Splits:  7:26;    7:31;    7:25;    7:34;    7:22
AHR 73-84%/115-133

5km

Today:  8km

Track With VP ~~~~~

Surprise, Surprise!  The forecast rain didn't happen and the sun was out!  In case a change was on the way, I was at Chevalier College track by 9:30 by which time the sun had gone, cloud and humidity set in.  VP was allowed to run again this morning and, having been beaten by him in last Thursday's tempo run, I was determined to keep him well in the background today!

Program :
10-20 min warm-up  (I did 1km & few strides)

4 x 1200m in 8:23 (6:59m/k)....based on 36 min  F.I.R.S.T. 5km time.

10 min cool-down (I did 1km + stretches)....

......and the results are : 
 8:22 (6:59m/k);    8:19 (6:56m/k);    8:12 (6:51m/k);    8:01 (6:41m/k).
YES....YES...YES....and YES!!!!

I ran with a close eye on VP and fast enough just to stay ahead, which turned out that I could have run each repeat faster as none of them felt at all like hard work!  I did push the last 1200m a bit though, a final crushing blow for Virtual Partner!

Today: 6.8km ...Hurray!
 

Stormy Weather ~~~

Pleased that today was an intended rest day!   Heavy storms all morning, but no hail this time.  Tomorrow's track session should be a good slog through swampy grass!

I Am Going.......

....No, not to the Lordie quite yet!  Last night I had a long talk to myself after being distraught for most of the day, that I'd try a 5km run this morning and if I went under 40 minutes I'd do Park Run 5km in Canberra, Saturday 29th; if I went over 40 minutes, I might just as well go to 'Lordie'!

I did a 1km warm-up starting at the school, where I asked the cows and goats to stay on their knees and pray....or I wouldn't come back to feed them later! 1km cool-down.

I had VP set for 7:00m/k, but knowing I probably wasn't going to win that one.....and I didn't. He finished 168m in front of me, damn!

So to cut a short story of a short run even shorter :

I went under 40 minutes!  38:28.

So, weather, physical and natural disasters permitting, I'll run Lake Gininnderra 5km this coming Saturday, 29th.  It's an important date for another reason as well :  next day, April 1st, I start the 18 weeks F.I.R.S.T. half marathon program.  Of course, it would be April Fool's Day, wouldn't it?

5km TT

Total 7km

Longer and Slower~~~~~

I returned to Diamond Fields Road today, first time since I tore the medial meniscus there, so I was super careful not to trip over rocks etc.  It's still such a quiet, beautiful place to run; not a soul in sight.  However, I was very disappointed in my run which involved walking the hills and took over 90 minutes to finish! Back at the start, I sat on the grass and cried with disappointment!  What a wimp I am, but I was so exhausted and disappointed in myself, I couldn't stop the tears!

Anyhow .......hours later!

10.5km

42.8 for the week.

Walk Day ~~~~

Easy one after yesterday's hard effort!  Walk from home to school : talk to the animals; walk home.

4km total.

Tempo Run With/Against Virtual Partner!

I allowed VP to run this morning!  Guess who won?

My program :
1.5k easy
3.0k @ ST (Short Tempo) pace
1.5k easy
3.0k @ ST pace
1.5k easy.

Basing 5km time on 35 minutes as of this week from previous 40 minutes, I set VP to run at 7:11m/km...according to the F.I.R.S.T. 5km training program.

Those 2 x 3km were tough!  I took only 500m easy after the first 3km because there was a long downhill facing me and I wasn't about to let that advantage VP!

1st 3km in 21:21.  Avg. pace 7:06m/k   YES!

2nd 3k  in 21:24.  Avg pace 7:07m/k    YES!

 

 

So pleased with myself.....for a change!

Finished both 3kms over 30m ahead of VP!  A triumphant restart to our long relationship!  Have to admit to nearly killing myself to stay in front of the little man on my Garmin!

Today : 10.5km

Just Walking ~~~~~

An easy day :  50 minutes walking; lovely autumn day!

Came across this poser!!

Tomorrow, a faster, harder tempo run!

Another Level ~~~~~

My mood was cheerful this morning, as it usually is on a track day because I like this kind of training, I think mainly because its pain is short lived!  I cheerfully decided then to upgrade the 5km time of 40 minutes I've been using for track and tempo, to 35 minutes!  Way, way out of my comfort zone I was to find out!

The Program, therefore, was :

6 x 800m in 5:22
1:30 min. RI between each.

2km warm-up incl. 4 drills with strides

6 x 800m   :   5:23 (80-92% of Max. HR);      5:18 (76-89%);      5:13 (78-87%);
                       5:15 (81-89%);                           5:20 (82-92%);      5:22 (83-91%).

...and I think that was a damned good effort! 

   I'll stay with 35min 5km time until I do a Park Run in Canberra at the end of this month or early April and get an accurate time.  I'm tipping it'll be over 35 minutes because my lungs were bursting at this pace just over 800m!!  Finished with 1km walking cool-down + stretches.

For today 7.8km

MARCH 17 ~~~~~~

Today was another easy MAF run.  About half way and where there were no prying eyes, I did all 9 of Pete Magill's drills with strides, continued run and then back to the start at school.

A Run and Drills.......65 minutes

Unsuccessful Tempo Run !!!!!

Simply couldn't keep the pace!

Program
1.5k warm-up 6km @MT pace (i .e. 7:38m/k)
1.5k cool-down.

 

 

 

I set VP for the first time in ages, thinking there couldn't possibility be a problem with that pace......WRONG!

8:52;  8:36;  8:07;  8:12;  8:44;  8:54.........and I thought I was running really hard! What a big mistake!

I don't have an answer or an explanation for finishing so far behind Virtual Partner, but very disappointed and cross with myself.

Today : 9km

A Walk Day ~~~

Between track yesterday and tempo tomorrow, decision made to walk today.  Some very light rain, sun and humidity....but good to be out nevertheless.

Today : 60 minutes walk

Oscar (with tongue hanging out) 13 today!

 

A Very Happy 13th Birthday, Dear Oscar!

At Chevalier Track ~~~~~

Another glorious autumn day!  Love this time of year!

Today's Track Program :

10-20 min warm-up
10x400m...3:03 ( 90 sec recoveries)
10 min cool-down.

Chevalier College Track

I would have liked longer recoveries!  No lanes marked so I ran just inside the boundary fence.  Grass wet and spongy.

16 min warm-up incl. 4 drills and strides

10x400m : :   3:30;  3:12;  3:01;  2:57;  2:56;  2:53;  2:41;  2:45;  2:37;  2:36.

1km cool-down + stretches.

OK with these times;  didn't have to run too hard, except for last 400m that I wanted to be the fastest!

7km total.

What a Day! ~~~~~

Today is what could well be called 'the perfect day' :  sunny and warm; not hot and no humidity, and a cool breeze.  I was thinking while I was out this morning :  now, if every day could be like this!  But then I thought :  if that was the case, I probably wouldn't appreciate it as much, if at all!

I did the usual easy run/walk, watching MAF heart rate.

55 minutes.

Today's 6km

Tempo Run ~~~~~

Looking at the times from F.I.R.S.T. based on 40 min 5km, each of today's 'fast' sections of 1.5km, were to be run at 8:11m/k.

Program:
1.5km easy
1.5km @ ST pace...8:11m/k
1.5km easy
1.5km @ ST pace
1.5km easy
1.5km @ ST pace
1.5km easy

3 x 1.5km time/pace :  11:11/7:25;   11:26/7:30;    11:20/7:31.

I felt the last 1.5km the hardest, but on the whole, I quite enjoyed the session, especially the 'easy'
sections!  Some hilly streets included.  Overcast, humid day.  Started at the school with couple of drills and finished with stretches and a visit to the calf!

Total : 10.5km

Track in the Rain ~~~~~

The day was wet and the grass was wet and long! At Chevalier College where preparations were under way for their cross country event....what a day for it!  I've run the course myself once or twice for a bit of fun on my own and on a fine day, but even then I finished with muddy legs; can't imagine how slippery it will be today; should be fun for those taking part!

PROGRAM:
10-20 min warm-up
1600m/12:36;    1200m/9:21;    800m/6:10;    400m/3:03...based on 40 min 5km
400m RI
10 min cool-down.

1600m/12:10;    1200m/8:50;    800m/5:40;    400m/2:35...I would have been ahead of VP!

I ran each rep. by feel..... i.e. slow enough that I didn't have to stop mid-way!  Ran harder in the 400m.



Good session, apart from the wet and especially the long grass.  I'll have to have a word with my groundsman friend!

Today:  7km total

A Grey Day ~~~~

The sun shone brightly but briefly;  too briefly for me to catch it!  By 9:00am it was grey skies everywhere and an ever so slight drizzle.

An easy 55 min run keeping to MAF heart rate.



It's a Rainy Day ~~~~~ and the 1st day of Autumn!

Lovely rain and mist surrounding ~

I stayed indoors and did 45 minutes on the stationary bike.  I'll get wet enough later today when I have to go to the school to feed the goats and cows!

 : 8 minutes warm-up; 30 minutes keeping MAF heart rate; 7 min cool-down.

So good to see such constant, light rain at last!

A Misty Morning ~~~~~

I didn't run this morning, but I did do a walk instead.  I'm sure that walking is good at any time but more so now when all I'm doing is trying to recapture lost fitness.

Started from home, to school, through Renwick and home. A grey day to match the grey roofs in Renwick.  Every house, and there must be several hundred by now, has a grey roof!  I can't  imagine why this is.  Why not an occasional blue or green or even a few of the red roofs of Sydney?

 Could it be a Landcom ruling that every single house has to have a roof in shades of grey?  Or could it be something more sinister like providing a camouflage from aliens hovering over us in space?  Whatever the reason, and there surely has to be one, it certainly makes for dull viewing even from ground level.  I'll try to remember to take a snapshot tomorrow.  Suppose I could call Landcom and get an answer there.

Today :  1 hour brisk walking

Tempo Run ~~~~~

The sun was shining at 8:30 this morning, so no hurry to get out.  Settled down with a coffee and read the SMH on line.  Ready to leave 9:30 : no sun, light drizzle and mist coming in over the ranges...time to go!  At the school, ready to set off when I spied the calf, my calf, out of its paddock and in the orchard having a breakfast feast from the branches of the plum trees!

I knew She would follow me provided I hand fed her along the way back with lots of goat kibble.  However, just in case she took off towards the road, I secured the help of 2 students to block her if she tried.  As I guessed, food was the bigger attraction and she followed very docilely after me while she munched on the kibble in my hands.  The boys opened and closed the sets of gates and in no time calf and mother were reunited.  I have a feeling the calf would have preferred to stay in the orchard.  How she got out, no one knows.  I've searched all fencing and can find nowhere that she could have escaped.  Did some unknown person let her out?   Will check on her this afternoon.

Tempo Run :
1.5km warm-up
5km @ ST pace (8:11m/k still based on 40 min. 5km)
1.5km cool-down.

5km in 38:40  (best time this month!)
7:26;    8:02;    7:42;    7:35;    7:48

I turned Garmin off while I took some photos of the llamas and forgot to turn it on until about 500-600m later!

Today :  8km

Lazy Day ~~~

I woke up really tired!  Too tired to even think about running...even easy running.  Instead, I did 1 hour's brisk walking.  I didn't wear socks and by half way felt blisters on both heels!  Removed shoes, tore tissues into small pieces, stuffed them into shoe heels and got home without too much damage. 

The idea of walking was that I wouldn't be tired tomorrow for a tempo run and after yesterday's track.  Well, I may not be tired but I just might have two sore heels!  That's live...a running one anyhow!

For today:  walking 1 hour.

Track in Kansas City!!

That's what Google map showed this morning!  I was running in Kansas City!  Now I know why I thought I was 'Dorothy' from the "Wizard of Oz"!


2k warm-up incl. Magill Drills & Strides

4 x 1000m (400m RI)  ....7:45 based on 40 min 5km

7:50;  7:55;  7:12;  7:01

1km cool-down + stretches.

No idea what happened to the map after transferring to Garmin Connect!  I ran inside the oval fence which is just about 400m.  Got carried away in the first repeat and ran 1800m instead of 1000m....running from the Wicked Witch from the West!

 The session was OK, nothing too difficult.  Superb morning again :  quite warm and sunny with good breeze.  Changed direction after each repeat.  Heart rate between 70 - 85% of Max. for each rep.  Cool-down 1km + few stretches + few seconds under the sprinkler!

End of Week ~~~~

Finished the week with another easy run, but ran for a slightly longer time:  70 minutes.  Such a great morning, it wasn't hard to stretch the time a little :  overcast again and a lovely cool breeze.  I didn't meet a single person while out...not even a llama; beautifully quiet!  Still keeping a MAF heart rate.

70 min easy running

34km for the week.

A Walk in the Sunshine ~~~~~

I woke feeling very tired this morning and even a good strong coffee did little to improve that feeling!  A run was the last thing I was going to do, but a brisk walk seemed more to my liking and, at least, better than doing nothing at all.

I walked from home, 20 minutes to the school, fed the cows, calf, goats, fought off the goats while I fed the old sheep, chatted with the groundsman comparing how our tomatoes are growing ( or not!) and then walked 20 minutes back home.

Perfectly lovely morning, like early autumn.

Today : 40 min walk

Is This Winter or Wot?!

It was really cold!  A cold wind blowing across the Southern Highlands this morning.  Not only that, but I met a llama being taken for a walk on a lead!  Needless to say I came to a sudden halt and had a chat with his young girl owner!

Today's Tempo run was slow; surprisingly slow when I check on Garmin Connect, especially when I thought I was putting in some effort!

1.5km warm-up
6km @ MT (mid-tempo) pace (8:20m/k based on a 40 min 5km)
8:10;  8:16;  8:00;  9:00;  8:25;  8:21
AHR 116/63%
1.5km cool-down

I don't like those times at all!  Certainly felt like I as doing better.  Doesn't say much for an improved 5km time.  Oh well, we just keep on trying!

6km tempo run

9km for the day.

Easy and Short ~~~~~

Cut short today's run because I wanted to save some energy for mowing the lawns (which I've now done) and also because tomorrow's tempo run is going to be longer and, supposedly, a faster pace than last week! 

To make up for a shorter time, I took in all the steep, incline roads and downhills through Renwick. Few drills warm-up. It was hot and humid and looks like storms approaching now at 12:30pm.

Short, Hilly Run 35 minutes


 

Track at Chevalier College ~~~~

I thought this was going to be a fairly easy session, but that was before I got started.  It was a little more than moderately tough! Lovely day :  warm and sunny with a nice breeze.

From F.I.R.S.T. track session I had to do :

10-20 min warm-up
200m (200 RI);  400m (400 RI);  600m (400 RI);  800m (400 RI);  800m (400 RI);  600m (400 RI);  400m (400 RI);  200m
10 min cool-down

For warm-up : 1 set Magill Drills with strides

For above distances (based on 40 min 5km) :
 1:14 (70/76%);  2:38 (70/77%);  4:17 (glitch ahr);  6:20 (92%);  5:36 (70/78%);  4:19 (72/91%);  3:04 (72/85%);  1:13 (75/86%)

Cool-down + stretches

On Track for 800m

Times were OK; pretty much what F.I.R.S.T. had set; a couple were a bit faster!

Chatting with the grounds keeper before I began, found out he was a triathlete and half marathon runner before moving to the Southern Highlands and putting on 20kg!!   Only about my height (167cms), 62 years of age and way overweight!  He's starting a program at a gym to lose weight and get back into training.  Says he'll run with me when he's fit!  Told him to aim for a 5km time and then we'll race!!  Will be interested to follow his come-back as I see him every Tuesday.

Another 'Get Fit' Week Begins ~~~

....and it begins as always with some easy running; MAF heart rate 96-106.  Super morning out:  very cool, almost autumnal, light misty rain; hushed, bushy road....can't ask for anything more!

Peaceful!



Today ~~~~~  50 minutes

Longer, Easy Run

A light drizzle of rain to start with then fine, cool and very overcast, hopefully with more rain to come.  I ran longer than other days this week, mainly because it was cool, even though I was feeling a bit tired....six days in a row is quite new for me though I'm getting used to it and enjoying it more each week.  By the end of March I should be loving it!

 

 

Today 75 minutes
AHR 106/67%

For the week :  40km

Easy Running ~~~~~

Easy
running

Another cool morning...and may there be many more to come!  Slightly humid but nice breeze.


45 minutes MAF heart rate
AHR 107/68%

Another easy run tomorrow and then a day off...I won't know what to do with myself for a whole day with no running!

A Testing Tempo Run ~~~~~

Today's tempo run was the longest over the past three weeks and also the most tiring! This is what I had to do ~~~~~

1.5km easy
3km @ Slow Tempo pace (7:43 for me)
1.5km easy
3km @ ST pace
1.5km easy

Set off from the school as always, after a quick visit to the goat paddock. The lump on "Mara's" face was a pocket of grass in her mouth, so Steve told me!  I ran the 'easy' sections easily and the 2 x 3km with what felt like good effort, especially the second one in which there were some hills and I was feeling really tired. Not hot, but a humid day.

 This, then, is what I did for 2 x 3km ~~~~~

1st 3km in 22:53
Avg. pace 7:38m/k
AHR 149 (94%).....inaccurate I assume?

1st 3km

2nd 3km in 23:03
Avg. pace 7:40m/k
AHR 135 (85%)...sounds about right.

2nd 3km with a couple of hills in the middle.


 

For today  10.5km

Jog Around Renwick ~~~~~

Short of time this morning.  Easy jog, in lovely, cool, misty weather, around the streets of Renwick.  A chance to inspect the new houses and gardens.. quick cuddle for the goats and calf back at the school!

  "Mara", one of the new does, had a large lump on the side of her face, so I had to find the teacher and report, in case it was something serious that hadn't been noticed by anyone else.  He assured me it was nothing but would check.  Startled look from students at the appearance of elderly lady in running gear barging in on lessons!

40 minutes Around Renwick

Track ~~~

A better day for track, I couldn't have wished for!  It was cool and overcast, about 20 degrees and a pleasant breeze.  I drove across to Chevalier College track for the following session :

10-20 min warm-up (I did 2 km + Magill drills)

2 x 1600m   (F.I.R.S.T. time for each  12:36 ...7:53m/k based on 40 min 5km)

My times :  12:32 (avg. 7:48m/k);     11:57 (avg. 7:26m/k)


1 x 800m    (F.I.R.S.T.   6:10..  7:43m/k)

My time :  5:30...(avg. 6:46m/k)

1km cool-down   +   stretches.

I didn't find this too difficult at all, so maybe I could have run harder?  Always afraid I'll blow up mid way, so erred on the side of caution.

Even though the day was cool, I stood under the sprinkler system for an even cooler cool-down!

Easy Running ~~~~~

Starting the week with some easy running...all part of getting fit!  A much better day:  cooler, cloudy, slightly humid...but much, much better than last week.

55 minutes easy running; few walk breaks to keep to MAF heart rate 96-106.

Avg. HR 114 (72%)


Track tomorrow:  Long repeats!!

Easy Run/Walk 5.7km







 

A Tempo Run ~~~~~

Woefully slow and, 'Heavens to Betsy', it was all hard going!  Nice breeze but hot at 28 degrees by 10:00 am.

5km Tempo Run

2km warm-up

5km ..... at what felt like the 'right effort'.

8:10;  8:09;  8:29;  7:41;  7:47
Avg. Pace ........ 8:04
Avg. Heart Rate ... 154 (97%)..... a glitch surely!

2km cool-down.

Time ~~~~  40:20

Total 9km

F.I.R.S.T. pace for tempo run based on a 40 min kilometre is 8:11m/k so I guess I did that...just!

Easy Run/Walk

 

Another lovely cool day for another easy run...with some walking to keep heart rate at 96-106 MAF.

AHR 107 (67%)

I'll be in Sydney for the next 2 days staying with a definitely non-running friend at Randwick!  To make up the missed sessions, I'll do Thursday's tempo run on Saturday and Friday's easy run on Sunday. Till then....

Bucky chasing no.1 concubine!

It's Back to Winter! ~~~

Who would believe we would drop temperatures from 32 degrees yesterday to 16 degrees today!  By comparison, today could well be a winter's day: light drizzle and surrounding mist over the ranges.  Perfect!

Chevalier College track:

12 min warm-up
4 strides and drills

5 x 800m at good effort, no set pace.
6:12;    6:00;    5:43;    5:45;    5:41

Short cool-down and stretches.

Based on a 40 minute 5km ( the slowest in the F.I.R.S.T. programs!) 6:10 time for 800m, my effort would seem to have been OK!  Good to finish feeling I could have run each repeat faster. 

A long way to go, but at least I'm on my way!

One Week Finished ~~~

Today's run marks the finish of one week of my get-fit program...and I made it to the end!  A nice, relaxed week without having to worry about paces.



Easy running 70 minutes

 

Another easy run day, though much hotter than I expected it to be.  Frequent walk breaks to keep heart rate at MAF ...96-106 for me.

Checked on cows, calf and goats after finishing at the school.  All very quiet in the goat paddock!  I think Bucky must have had an exhausting night!

'Bucky' hiding behind tree speculating on who's next!!

Today : 70 minutes

Easy Run/Walk ~~~~~

Another day of easy MAF heart rate running.  Actually, it was run/walk.  The morning was fairly hot but with a nice breeze...will be hotter (31) later.  I did the usual 'Gallowalk' so as to keep heart rate down.  AHR 65%.

Started at the school after a brief visit to meet the 3 new goats whose lives are now destined to be part of Bucky's harem!  I've never seen a happier goat than our Bucky is right now...inspecting all the does with an invitation that blatantly says, "Right, who wants to be first?"!!!

After the run I called in at the school to wish everyone a happy school year.



Today's 58 minutes

Run/Walk



 

"With Good Effort".........

That's what I aimed for and that's what I hope I achieved : a good effort, but good grief, I'm slow despite what felt like a good effort!

4km @ 'good effort'!

2km warm-up + usual 2 drills..... (school to Renwick)

4km :    7:50;  8:04;  8:26;  7:50** 

Avg. Pace   8:03m/k

2km cool-down + usual stretches


Oh well!  With continued 'good effort' I can only improve on that!

For today  :  8km.....perfect morning for run : warm with cool breeze and shade.

** Had a look at pace in F.I.R.S.T. 5k program for this tempo run after I got home and saw it's 8:11 based on my estimated 5km 'time' of 40 minutes, which means I had finished ahead of Virtual Partner!

Lake Alexandra run/walk ~~~

Part of the get-fit program is some easy running.  At 8:00 this morning I had to have the car in for a new muffler to be fitted so, after dropping the car in and since it was tipped to be over 30 degrees today, I set off from the garage, down Queen Street, to Lake Alexandra which is on the opposite side of Mittagong from where I live on the Frensham College side. 

At 8:00am it was already hot but trees around the Lake gave some shade.  The many ducks and other water fowl, however, were just starting to wake up from their beds under a tree in the sun.  A few still had beaks buried in back feathers refusing to be disturbed by the soft gurgling of the early risers!  Circling the Lake a few times, taking photos of the ducks, I headed away for some steep, hilly streets and a short jog along a rough bush rack at the base of Mt Alexandra and finally back to the lake and then garage only to hear they'd been sent the wrong piece!  Things happen!!  Anyhow, it might be a good place to do another easy session.....when they get the right piece in.

To keep heart rate down  -forgot to wear strap -  I can 'Gallowalk' parts of these easy sessions and just as well it is allowed because the area is all hills!

Lake Alexandra, Mittagong.

 

Today: 52 minutes run/walk



'Gallowalk'

Back to Track ~~~~~

Over to Chevalier College track on a warm, breezy morning!  Nothing like the last time I was there and struck down by the heat for the next 2 weeks.

Ewen's suggestion for track sessions and tempo runs is not to think about the pace in the F.I.R.S.T. program, but for the next month or two to run these sessions with 'good effort' and record times.  That's what I did today and here are the results of my good effort!

10 min warm-up
4 strides, each preceded by a drill...butt kicks and high knees.

8 x 400m  :  3:04;  3:11;  3:00;  2:59;  2:50;  2:46;  2:48;  2:34.

200m walk recovery between each.
Short cool-down
Stretches...quads, hammies, calves, glutes periformis

I thought this was OK for another "comeback".   After I was home I looked at the F.I.R.S.T. 5km training program from which I've taken these sessions and found they have 3:03 for each 400m, based on a 'guess' time of 40 minutes 5km for me, for now!  So, I reckon I did OK!!

Today's 400m repeats


 

Found out today that the 200m+ lane I use is really the boundary for cricket!  There I was thinking it was kept mowed just for me to use!!  Cricket must be over - I wouldn't know if it was or not - because the grass is longer than when I was there 2 weeks ago.

"Going Up...First Floor!"

First floor, first step...same thing and just means I've made yet another start!

I've worked Ewen's suggestions for the week into a day by day plan and for a Monday it's going to be either cross-training (stationary bike) or walk.  This morning being such a cool, sunny day I decided on the walk, and to kill two birds with the one stone, I walked into town and home instead of driving to pick up the paper.

I have also included for Mondays and other easy days, strength exercises from the F.I.R.S.T. training programs.  They include what they see as most beneficial for runners : Standing Wall Squat, Single Leg Squat;  Walking Lunge;  Calf Raises;  Push-up on stability ball...which I don't have; Single Arm bent over row with dumbbell.

Tomorrow, I return to the track where I was sun-struck over a week ago.  Better luck this time!

For today :  50 min Walk

Going Up?

That's what lift drivers used announce :  "Going Up"...in the days when we had lift drivers!  Here, it signifies a climb back from unfit to fit with the next 2 to 3 months spent with running easily most days to regain some fitness before embarking on a specific program for a specific event like a half marathon.
Thanks to Ewen ...... special blessings be upon you and your running! ..... I now feel enthusiasm returning form the deep black hole of quitting where it has been for far too long. What I'll be doing is something like the following :

Monday XT OR Walk
Tuesday:  Track ( weekly alternating long and short intervals)...from F.I.R.S.T. 5k program
Wednesday :  Easy Running 45-55 min.  MAF heart-rate
Thursday :  Tempo Run...from F.I.R.S.T. 5k program
Friday :  Easy Running 45-55min  MAF
Saturday :  Easy Running up to 60 min. MAF
Sunday : Rest

In my spare time!  :  I'll do stationary bike, some strengthening exercises much the same as I've always done;  warm-up,  drills and stretching as usual.

That's what I'm going to begin with on Monday, 27th January, 2014!


"Going Up! Up and Away!"

l to r.  new goat, old goat!

Heat Wave ~~~

....and, unwisely I went out and got sun struck!


Chev Track :

10-20 min warm-up
6x800m
10 min cool-down

Warm-up...OK
Got through 3x800m, felt dizzy and nauseated.  Stopped! Drove home and paid the consequences for training in the heat!  The past 24 hours: bad headache and sick!

Indoors, until.........

Cross-training ~

Stationary Cycling

8 min warm-up
30 min moderate (90-100rpm)   No way!
7 min cool-down.

I cannot get comfortable on this seat!  I tried a cushion and my feet couldn't reach the pedals; I tried a thick towel and it kept slipping off the seat; nothing else but to grin and bear it.

Warm-up
30 min @ somewhere between 70 and 80 rpm!
Cool down

For today : 45 min stationary bike

Cross-training OR Rest ~~~~~

For Sundays, F.I.R.S.T. program gives a choice of either a rest day or light cross-training.  I chose the latter to see if I could work off some of the stiffness from yesterday's crippling 'run', and set off for a walk on Diamond Fields Road, the scene of the meniscus tear to my left knee nearly 6 months ago.  The road is in terrible condition with potholes, rocks, stones everywhere.  I don't think I'd even walk there again until it's graded.

I called in to one property for a brief chat and strolled around the old Historic Catholic Cemetery to see if there had been any 'new arrivals' since I was last there and, of course, there were!

It was very hot and dusty on Diamond Fields Road and I was glad to finish.  I couldn't help but notice changes along the way :  small trees that were newly planted in paddocks a few months back were now giants hiding properties that were one visible from the road......the passing of time!

Today : 6km walk  (well over an hour!)

I Don't Want to Say Anything!!

.....about today's long run!!  I want to wipe it from my memory!

However........I do have to say :  it was the most physically demanding and morally destroying time I have ever spent on my feet!  Only 13km and I shuffled, walked, dawdled, plodded, trudged and stumbled every step of the way!  Slower than a geriatric with ankle weights and that's all I'm going to say about it!  I stopped at 3 taps for water.  27 degrees.

The Program was :

13km ...forget about the pace!

This really hurts me to have to say how long it took!

2hours 25 minutes!

There, I've said it!

Finishing at the school, I fed the goats and cows because I couldn't face going out again later today!

Today:  13km
The Week :  34.6



13km ...out of gas!

Forgot to mention the only good part of today's session: after I finished: a feast of ripe plums!  There are 2 trees at the school with
 branches weighed down to the ground with delicious red plums of which I had my fill!













'

A Day Off ~~~~

My program has Friday as a rest day and I took it :  did some shopping, walked Amy and Oscar and helped move the 3 cows and calf from the school, cross a road into another paddock where there was more grass for them.  The calf was so funny;  she set off at a furious pace across the road, into one paddock, then the next one which she galloped around several times.  Tired of all the fun, she walked up to me for her usual treat and settled down to her new environment!

Tomorrow, long run.

Tempo Run ~~~~

How frustrating is it when 5km seems like 50!  And what took 31 minutes 6 months ago, now takes 41!  I doubt that I'll live long enough to make up the lost time, regain fitness and when 5km is a breeze instead of a grind.  Anyhow..... in the meantime.....and while there is time:

Today's Program :  9km Tempo Run (2+5+2)

2km warm-up
5km @ MT (mid tempo) pace...for me right now that's 8:20m/k
Holy Moses, I couldn't even do that!!!
2km cool-down.

I started from the school as usual,  ran (?) through Renwick and surrounding streets, including a few hills and 2km of rough dirt road.

5km in 42:43...Ouch!

Splits: 8:18;   8:20;  8:24;  9:21;  8:15.... that's downright embarrassing!

What can I say?  I just have to keep trying in spite of daily disappointment.

Can't get much slower than that!  It's so terribly hard trying to get fit and back to what one used to be...fast and furious!!

Today:  9km

Cross Training ~~~~~ 1 of 2 days per week

I did one of the F.I.R.S.T. cross training workouts today, which was :

Stationary Cycling (45 minutes)

10 min easy warm-up

Alternate Level 4* for 1 minute with 4 minutes at Level 1**.

Repeat 6 times

Finish with 5 minutes easy cool-down

* Hard. Noticeable increase in breathing.  Difficult to talk in full sentences.  (No Kidding!)
** Easy.  No increase in breathing; can go all day.  Oh yeah?
 ( My bottom was so sore from the hard seat I couldn't walk properly for an hour!!)


Nevertheless, I finished 45 minutes stationary cycling!

Track ~~ Chevalier College

A far, far better day for a harder session than I had last week!  Some sun but mostly cloudy and nice breeze.  Had a brief chat with the cricket pitch keeper who thought I'd died or had done something else equally sinister during the past six months!

I did the warm-up around the College grounds and then a few strides and drills on the oval.

Warm-up 1.8km

The session was :
10-20 min warm-up...for me 1.8km

400m (3.03);  600m (4:37;  800m (6:10);  1200m( 9:21);  800m;  600m;  400m....times based on 40min 5km.
400m RI.

10 min cool-down.....1km

Results for repeats :
3:02;  4:36;  6:06; ........ 9:00.......5:47;  4:19;  2:42

I didn't mind this session at all, in fact I enjoyed it.  I suppose the times are slow, but still basing on a 40 min 5km for now.

My very own 212m lane!

The groundsman had a sprinkler on just near where I was running so every time I finished a repeat I stood under it for a cooling shower....much to his amusement!  He said he'll leave it there for me next week....very thoughtful man!

Total for today......7.6km

This Week ~~~~~

On Saturday my long run should have been 13km....I did 9km.  Surprisingly, all weekend I was still feeling the effects of heat and exhaustion from the tempo session on Thursday, so I wasn't too fussed about missing a few kilometres at this stage.  Better to feel right for the week ahead!

Today : 5km easy jog/walk

5km from school and back.

The Day Off ~~~~~ and I have a Samsung Ultrabook!

The FIRST program has today marked as rest....not even cross training!

I gladly took the day off!  What a difference from yesterday when I looked outside this morning : thick fog, mist and light rain.  Now, if only that was yesterday!!

Long run tomorrow and bet it's hot again!

My new ultrabook is the Samsung ATIV Book 9 Plus...very nice too!

I first enquired at Bing Lee in Bowral about another Samsung from the one I actually bought, but because it wasn't in stock and came with a bonus printer/scanner, the very nice and smart Bing Lee people gave me the printer/scanner free of charge! ACER AUSTRALIA & WHEREVER ELSE YOU ARE, DID YOUR HEAR THAT?

I bought the Samsung Book 9 Plus from a local retailer where there were real live humans to talk to!

Samsung ATIV Ultrabook 9 Plus......

Tempo Run ~~~~~

I went to Chev track for today's session to run on the flat and avoid hills.
It was too darned hot!  29+
1.5km warm up
5km @ ST pace ("s" stands for short !)
1.5km cool down.

I did the warm up around the grounds of Chev College......then, 5km on the outer part of the oval, keeping just inside the fence.  I can't think right now of the right words to accurately describe how depleted, debilitated, drained and dead I felt, but those will have to do until my disabled brain recovers!

It embarrasses me no end to have to give the statistics of that 5km, but here goes....

Time : 42:07
1km splits : 8:18;  8:07;  8:26;  8:27;  8:43
AHR 106%;  MHR 146%...that felt about right!!

I felt nauseous about half way through, no doubt from heat, and, after showering, spent several hours lying down!  Not hungry...will try some light soup later tonight.

This was not a good start to my training!!

Today :  8km

Cross Training Workout ~~~ January 1st, 2014

From "Run Less Run Faster" I decided on : XT#1 Mode:

Stationary Cycling and.....  This is what I was supposed to do:

45 min
8 min easy spinning
30 min moderate
7 min easy
Cadence about 95-100rpm

95-100 rpm!!!!  Who's kidding who?   But I'm determined to get fitter!

This is what I did :

30 min
8 min easy
14 min ...what I call moderate for now!
8 min easy
Cadence:  held 80rpm or about 20 sec!!

Today 30 min stationary bike.

Tomorrow Tempo Run....God help me!!