Tempo Run ~~~~~

PHEW!   It was hot and it was humid when I finished today somewhere around mid-day and it's taken all day to recover!  Actually, Garmin 620 tells me I need 23 hours to recover and I'm thinking it might be right!

Tempo Run :  11.5km ~~~
1.5km warm-up
3.5km at ST pace (7:35m/k for 5km time of 37min)
1.5km easy
3.5km at ST pace
1.5km easy.

1st 3.5km in 26:34.  7:35m/k.  TE 3.1 'Improving'!

2nd 3km in 25:59.  7:59m/k.   TE 3.5 Still 'Improving'!!

Track ~~~~~

Got to Chevalier College at 11:00a.m and it was very hot and very, very humid after last night's heavy storms.

1600m at Chev track

I had to do :
10-20 min warm-up........incl 4 drills & strides
2 x 1600m in 11:39
1 x 800m in 5:41
...based on 37min 5km time
10 min cool-down.

2 x 1600m :  11:02;  11:10
1 x 800m 5:35


A few stretches to finish with...too hot and exhausted for anything more!




































































Just 

 

Long Run ....with Leah ~~~~~

Range Road 10km ..out and back.

We parked in "The Abbey" nursing home grounds on Range Road and I don't think a fitter pair were ever seen running down that driveway!

I wanted to do a long hilly run and that's what I got. With Leah for company the 5km out and back  didn't seem too bad but we did have to take a couple of walk breaks on some of the hills.


Warm and humid morning; thunderstorms predicted for the afternoon.

This was a good week having got all sessions done : Track, Short Hill reps, Tempo Run, Parkrun and Long run.  That's how I hope the coming weeks will pan out.

Today 10km.

Bowral Parkrun #10.......Volunteering.

I handed out the tokens to each finisher this morning and I must say it was interesting to see the frontrunners come in and their sweaty bodies collapse to the ground! I always see how the back-of-the-pack runners finish ...because that's where I am .... so it was interesting to say the least, to watch the fast runners finish.  Some of the little kids are amazingly fast!

And so.....I did my 5km (slowly & with walk breaks) after finishing the volunteer job;  very warm on the course and windy as well :

5km in 38:20...no stats. 

Tempo Run

I can't begin to guess why the Garmin 620 gives me a predicted 5km race time of 27 minutes when I'm puffing and blowing to finish this morning in 38 minutes!What it doesn't say is how many years of training this would take!

Tempo Run :
1.5km warm-up
3.5km @ ST pace (7:23m/k based on 36 min for 5km)
1.5km cool-down.

Overcast with a very light rain; good for running.  Course included 3 good hills!

Time : 38:13
7:35;  7:27;  7:57;  7:50;  7:21
AHR 80%;  MHR 90%
TE  2.8  (a little more than half way between 'Maintaining' and 'Improving'!!)

5 of 8km

TODAY  :   8km

Short Hill Repeats ~~~~

I had a look at Pete Magill's short hill repeats....all in the hope of tackling the hill at Parkrun each Saturday!  This coming Saturday I'm on the volunteer roster, so I have an extra week before running it again.  I used do  Magill hills and drills regularly, haven't in ages, enjoy them.

Magill Short Hills :

8 - 10 times, fairly steep, 40-80m, just under 'all out' effort, walk down, walk around for 2-3 minutes and start all over again!

Down from the school where I'd been for an hour : on BongBongRoad I chose a section that was steep enough for me, and did the full 10 repeats over a distance of about 50m.  On one or two of the 3 days I help out with one of the children at the Highlands School, after I finish is an opportunity to do some training on either drills or hills......if I feel up to it!

Track at Chev. and Amy's Pool! ~~~~~

Amy's Pool!

Amy's pool is located outside the back door, so I see it as I come from the garage to the house.  This morning, returning from Chev. I looked at it, as I usually do, and saw a poor little beetle swimming frantically to reach a leaf.  Mesmerized, I watched as it swam and swam in an effort not to drown and reach dry land!  After a magnificent crossing of the pool and the leaf right in front, the tiny beetle made a last valiant struggle and climbed aboard the leaf!  Relief, but now what would happen?  Endless pool crossings clinging to a leaf?  Attacks from other critters? Starvation?  This was all too much for me so, suddenly aroused from my reverie back to reality, I quickly bent down and gently lifted the leaf with beetle still on board onto dry land!  Deep sigh of relief and pleased with my good deed, I felt I'd done something really worthwhile as the beetle, without so much as a glance back, scampered off to do whatever it is beetles do for the rest of the day!

On the other hand.......My Track Session at Chevalier College!

The Program :
10-20 min warm-up
5x800m (5:32) based on 37 min 5km time. 
400m RI
Cool-down.

Warm-up was a light jog followed by set of Magill drills with strides between each.
5x800m :    5:29;    5:36;    5:39;    5:43;    5:38
400m RI walk between each.
Short cool-down + stretches.

I don't like 800m repeats!

 Despite the pleasant conditions, I really don't like 800's!  They're hard work!  I was intending to finish after the 4th repeat and only continued with the 5th because my Garmin 620 showed I had a new VO2Max of 37 and .......predicted a new 5km time of 27:50!!  It also showed I needed a recovery time of 7hours!
 

PARKRUN BOWRAL #9 ~~~~~

Terribly disappointed with my run this morning, especially when I was sure I was going for a PB!  I didn't take any walk breaks which is why I was more than a little surprised when I looked at results on my Garmin 620 at the finish.   Anyhow it's done and there's no use moaning about it now....but I am disappointed, surprised and annoyed that I was so far off PB of 36:16!

Garmin Time :  36:43
Official :  36:46

7:19;  7:13;  7:14;  7:12;  7:43
AHR 90%;  MHR 97%

5km Sleep Walking!

Tempo Run ~~~~~

....and a hot one at that!  I didn't start until 10:00am due to a lack of sleep during the night which meant I had to cancel meeting Leah at 7:00am, catch a couple of hours sleep and then attempt today's tempo run.

I didn't feel too bad running but when I stopped I was lathered in sweat and feeling any old how!

So here's what I had to do :

1.5km warm-up
3.5km @ 7:27m/k  (based on a 5km time of 36 min in F.I.R.S.T. Program)
1.5km cool-down.

This is back to Week 1 of 12 in the F.I.R.S.T. 5km program.

3.5k of 6.5km

Results  ~~~~~
3.5km in 25:46
AHR 87%;  MHR 97%
Avg Pace 7:20m/k...just made it!
TE  3.5  ~~  Improving!
Splits:  6:58;  7:18;  7:54....3:35

Total : 6.5km

Track at Chev. ~~~~~

These days I need 2 days to recover properly from Parkrun 5km so today was the first run since last Saturday.  I find I do a better session taking adequate rest after a hard run.

 A pleasant morning : warm, cool breeze; grass dry on a mowed 400m lane.

This week's track session :

10-20 min warm-up......including 4 strides with drills
8 x 400m  (2:49)
RI 400m jog/walk

2:42;  2:50;  2:45;  2:44;  2:35;  2:38;  2:28;  2:28

I didn't mind this session at all :  felt good and ran fairly hard, puffing at the end of each repeat!

 

BOWRAL PARKRUN #8 ~~~~~

Missed a PB by 10 seconds!!  BAH!!  GRR!  BOO!  BAH!  If only I hadn't taken those few walk breaks!  I should be satisfied with today's results, not having done a single run since Fisher's Ghost 5km last Sunday!  A whole week off!!  That's one run on my "not to do again" list!   It took the entire week for me to feel fully recovered. 

My time today = 36:16
Official time    = 36:26

Pleasant enough morning though quite humid while running. 

5km BongBong Common

Some stats from my Garmin Forerunner 620 .......

Time 36:16  (official 36:26)
Avg. Pace ... 7:20m/k
AHR 131 (92%)
MHR 146 (102%) ?
TE 4 =  Highly Improving!  Woo Hoo!
Splits :  6:47;    7:18;     7:21;     7:31;     7:16
Age Graded Score  = 84.68%

So.....that's Ok for now, but I'll be aiming really, really hard to get past those 10 seconds next Saturday!

Fisher's Ghost 5km ~~~~~

5km course

Spoils of the day!

Well!  For sure, that was the toughest 5km I can recall!  The old, and much kinder, course has been changed to make way for new development, buildings etc. and what was left for a new course were hills, hills and more hills!  More drink stations than previous years...they must have known it was going to be a hard day for most!  

The awards,  M & F under 8 yoa and every year from there up to 16 (or was it 18?) yoa, dragged on forever, seasoned intermittently with unstoppable chat from Council member etc..etc.  I thought I might reach my next age category before they finished!

However, I did manage 3rd place in 70+ age category which, at age 85, seemed to me like a damned good effort....even if I say so myself!! 

My Results : Fisher's Ghost 5km, 2014 :   Garmin distance 5.3km!

Time :  38:48
Avg. pace   7:17m/k
AHR 90%;  MHR 100%....?
7:27;   6:53;   7:21;   7:37;   7:25

606 runners in 5km
149 of 308 female runners

1st place getter 70+....33:35
2nd ..............................37:28
3rd................................38:48..Me!

Will I be back next year?   Doubt it!

2nd & 3rd places

(l. to r.) 2nd, 1st & 3rd

Track at Chev. ~~~~~

10:00am start at Chev track and looking very much like an approaching storm.  It's forecast for later today but so far no sign of it :  sunny, quite warm day.

Program : 
10-20 min warm-up
4 x 400m in 2:45
RI
Cool-down

I did the warm-up + few drills with strides.

2:51;  2:35;  2:34;  2:32

Cool-down + few Pete Magill drills.


 

400m lane at Chev.

Tempo run on Thursday, no parkrun on Saturday, Fishers Ghost 5km on Sunday.......and it's going to be the usual sweltering hot day!   

BOWRAL PARKRUN #6 ........and the wheels fell off!

My 2nd slowest time!  I suppose I could make excuses like :  it was so hot and so windy!  And it was! But I won't!  Just one of those days when, right from the start, you know it's all going bad and can only get worse.  And it did :  several walk breaks and a struggle from start to finish.  One of 'those' days!

5km in 37:47.......I'll say no more!

Track at Chevalier College ~~~~

Windy morning everywhere in the Southern Highlands!  However, someone had mowed a narrow lane at Chev. which I measured as exactly 400m.  I think it might have been done by the nice grounds keeper...just for me!  If not, I was still grateful that there was an accurate lane to use.

My program was :
10 min warm up + srtides
200, 400m, 600m, 800, 600m 400m, 200m.
Cool-down.

My times were :
1:16;   2:38;   4:29;   6:10;        4:25;   2:47;   1:14  

Longish Run ~~~~

Can hardly call any run I do as "long" these days, so "longish" or "longer" seems more accurate.  A warm and windy morning.  I used Diamond Fields Road again, but ran the hills and long inclines only once, not twice as I did last week; walked quite a bit where the road was strewn with rocks and stones, making sure that my none too fresh feet didn't trip and find myself doing a 'face-plant'!

I turned off  D.F. Road when I got to about 4km and went straight uphill to Diamond Creek Wines Estate....not for a tasting which would have been very nice, but because it added another hill and it was years since I'd been there.  That added another 500m until I came to the gate of a private property.  I took a couple of pics of this section and began the return run.

Diamond Fields Rd to the left.  Straight ahead to Diamond Creek Wines!

Today : 9km
Worked on the hills
Some walking
AHR 77%;   MHR  94%
TE 4 =  'Maintaining'

9km..Diamond Fields Road.

Bowral Parkrun #5,,,,,,,,, and another PB!

Last Saturday my time was 36:38, so I set VP at 7:18m/k to get me to the finish in 36:30 hopefully and with that improvement I would be satisfied.....for now!  At right on 8:00am, 71 runners set off down the 500m grassy hill....the same one we run UP at the finish!

The morning was very hot and I really didn't expect to stay ahead of VP at all......but I did and no one was more surprised then I was!  Here are the results :

Time : 36:16
Avg. Pace : 7:14
AHR 129 (90%);   MHR 141 (99%)!
TE 4 =  Highly Improving!
Splits :  6:54;     7:03;     7:13;     7:14;     7:45...uphill!
Place : 42 out of 71;  18th female.

....and.....Age Graded  .......85.06%...was I thrilled or was I thrilled?   You bet I was!

Now, if I can just nibble away, bit by bit, at that 16 seconds!

Tempo Run ~~~ VP Won!

I started with VP (set to run 7:11m/k), but finished 1min 45sec behind, so I was a little disappointed.  Truthfully, I was more than a little disappointed ..... I was furious!  With myself!  Couldn't get ahead.  The closest was 15sec behind and after that, well, the results speak for themselves!

Tempo Run
1.5km warm-up
5km @ 7:11m/k
1.5k cool-down.

5km including 2 long hills!

5km in 37:35
Avg. Pace 7:26
7:41;   7:07;    7:38;    7:34;    7:33
 TE 3.8......improving! 
AHR 120 (84%);  MHR 136 (95%).

Very warm when I started at 10:00am;  very hot when I finished! 

Today :  8km 

Track at Chev. ~~~~~

I can't believe how cold it is here today!   Cold and windy at Chev track at 11:00am.  Still only 11 degrees now at 3:00pm, so it'll be on with the electric blanket tonight for sure!

 I was very pleased to see a narrow, exact 200m lane had been mowed in the oval.
 
The session was :

10-20 min warm-up ( including 4 strides + drills)
3 x 800m in 5:32....based on 36min 5k time.
10 min cool-down (plus stretches)


Before I began, I thought I'd do 4x800m but I found 3 were enough! 


Results :  5:28;  5:27;   5:27..........Just ahead of VP!! 

Long Run ~~~~~

A very warm day with plenty of sunshine and slight breeze, so the only way to spend such a beautiful morning was with an easy run along shady Diamond Fields Road.  As usual, there was no one but me on the road, which was, for the most part, in good condition.

I think Bowral parkrun could become an obsession of mine!  I look forward to it from one Saturday to the next and, keeping in mind how the last 500m is a slow uphill struggle for me anyhow, I decided this morning to do something about it.  Diamond Fields Road has some very nice steep hills and long inclines and my decision was that I would run each hill twice on the way out and again on the return!

And I did!  As I approached a hill, I took a deep breath into my big beautiful lungs (as I've recently had them called!) and charged to the top!  Jog/walk down, another big breath into the same big beautiful lungs and another recharge up!  I did this three times on the way out and three times on the return.

Marvelous what you can do when your mind is made up to do something!  Usually I moan and groan, head down, shoulders slumped as I jog and walk these very same hills, but not today :  head up, knees high, arms pumping .......parkrun is only six days away and I'm going to kill that 500m hill towards the finish!  I will NOT let it beat me next Saturday!  See what I mean by "obsessive" about this parkrun thing?

Today:  9.5km (didn't worry about time or pace, just distance and hills)

 

 

Parkrun...Bowral & a NEW PB!

I ran and I ran, determined to improve my Bowral parkrun times of  37:27, 37:34 and 39:29 the one where I missed the start!  I didn't miss it this morning!

After a short warm-up and a couple of strides, I got myself to the start line somewhere in the middle of the other 75 runners.  I didn't stop once, the only thing slowing me down was that darned 500m hill at the finish!

Time :   36:38
Splits : 7:12;  7:17;  7:19;  6:54;  7:42
Avg. Pace : 7:17.......had VP at 7:15m/k!

57th of 76 runners;  22nd female;  79 points, making a total of 276

and.........

Age Graded  84.21%!  (from 82.38%)

Parkrun Bowral 18/10/14

 


 

 

This Is Becoming Embarrassing! ~~~~~

For about an hour today I had a lung capacity test and I nearly blew the machine and nurse/technician out of the room!!  I've never had this test before, just like the stress test on Tuesday..a first for both.

So.... I had to breathe in and out; pant with air passage blocked, hold my breath for ? seconds; blow hard and fast; slow and normal and every which way into a machine with tubes all over the place and......with a peg on my nose! And do every test 3 times sitting in a closed cubicle!

Well, I blew and I blew till I almost blew the hospital down!  The scales went way off the radar for every test and I think the technician was getting worried that the equipment might have to be replaced after I'd finished!  I can't remember what each different test was for, but one was for lung capacity; oxygen, carbon dioxide; measuring how much air is still left in the lungs after a hard expulsion; signs of asthma and others too technical for me to understand.

To say the nurse was gobsmacked is an understatement! She said she hadn't seen lungs like mine or such results in anyone even near my age, and brought another technician in to show the results,   In fact she said I had the lungs of an extremely fit 20 year old! She checked and rechecked telling me they were well satisfied if patients got to 80-100%. Mine 'blew' off the scale to somewhere at 170%!  The nurse told me she was 34 and my results were far better than hers!

I left there with a very big smile on my face and that's the last of the tests my GP wanted done.  All these good results make me think maybe I'm going to be the first person to escape mortality!

And now, for parkrun tomorrow!

Treadmill Stress Test & Tempo ~~~~

I had a treadmill stress test on Tuesday at the Cardiac Unit of Bowral Hospital to see if there was any reason for increasing breathlessness while running.  Never had one before.  All wired up, started walking, told to slow down (!), no jogging (!!), speed and incline increased every 3 minutes, I asked if I could jog (reply yes!) and off I went.....easy!  Dr asked if I could keep going longer than their usual time...reply, sure!  Off I go again....easy!  Dr and nurse ask can I keep going if they increase speed dramatically and put in a steep hill...reply, sure!  And off I go again!  By this time, Dr and nurse ready to collapse with surprise while I just kept on running until they stopped the treadmill when heart rate got to 142bpm.  I could have kept going but was starting to puff!

The nurses and Dr couldn't hide their surprise and told me I was 'disgustingly fit', and going by the looks of the people who were there before me -  I was last on the list  -  I can understand why they were so surprised!  I was pleased to get an updated MHR of 142bpm as I'd been using 132.  It probably is higher than 142 but that's where the test stopped so that's what I'll use for training in future.  On Friday, I have a lung capacity test just to make sure there's no problems in that area.  Have already had blood tests (no results yet) and chest x-ray (no results yet).

I didn't like the Dr much when, commenting on my breathlessness while running, he added, "Well, you're not getting any younger, you know."  To which I replied, "Really?  I hadn't noticed!"  And after that, our feelings for each I'm sure were mutual!

5km

Now for today's run:  Tempo Run
1.5km warm-up
5km @ 7:11m/k
1.5km cool-down.

 5km in 36:23....improving!
Avg. pace 7:16m/k

Weather back to normal after wind and rain for past two days.  Today : sunny, cool and breezy.

Total today  :  8km

Chev Track ~~~~~

I could see the storm approaching which is why I got out really, really, really early this morning and was at Chevalier College track by 9:00am!  I did all but the last two repeats before the rain poured down, leaving me soaked (but happy!) after the morning's session.

10-20 min warm-up + 4 strides with drills

6 x 400m in 2:41 ...(6:42m/k based on 35 min 5km time)

3:00;      2:59;      2:54;      2:50;      2:46;      2:31

No cool-down!

Bowral Parkrun #3 ~~~~~

What a mess I made of this one!  Got to "The Briars" in good time to do a warm-up only to find that I'd left my bar code at home!!  About turn, roared home 'real fast' (!) and roared back 'really, really fast'! Ran to the start, no one in sight, just a blur of colour in the far distance of the walkers and mums with strollers.  Undaunted, and swearing like a trooper, I clicked the Garmin and set off in hot pursuit.  The only runners I met were those on the return leg!

I was, still am, absolutely furious with myself!  It was the first of these three park runs that I didn't  feel I needed a walk break and even ran the 500m hill at the finish! As as result I have two times : the Garmin and the official :  37:25 and 39:29 respectively!  The official, of course, stands but I can't wait till next Saturday to remedy this!

Parkrun Bowral #3:

Time : 39:29;    78.13%;  72 Points...making a total of 197 points.

Tempo Run ~~~~~

7:15am with Leah, from Highlands School. With daylight saving, it was a bit chilly to start with, but a lovely morning nevertheless. We did the warm-up together, then Leah did 4km to my 3km in the same time space!  Met up for the cool-down.

Program :
1.5km warm-up
3km @ ST pace ....... 4km @ ST pace for Leah!
1.5km cool-down.

Virtual Partner ahead of me this morning!

 3km in 23:33.....not good!

3km

 
 

Track ~~~~~

Beautiful morning all over the Southern Highlands! 

Track Session.... Chevalier College :

10-20 min warm-up......+ 4 drills & strides

2 x 1000m in 7:13 based on 5k time of 37:20
7:23;    6:58

Cool-down + stretches. 

I enjoyed this session :  perfect weather with breeze and sunshine; easy session....maybe that's why I felt good!

Chev College Track

ParkRun #2 ~~~~~

Another brilliant day....warm and slightly windy on the way out.

I struggled again on that last 500m.....called an 'incline' but I say it's a steep hill and had to walk most of it.  I was feeling like dry reaching at the finish so I must have tried!!  Anyhow, it's something to chip away at in the next weeks.

Today  :  37:34;     82.12%;  53rd of 66 finishers;  22nd female....and 79 points!

I love the idea of this parkrun every Saturday in Bowral!  Good to see so many children, mums and dads, runners and non-runners taking part.



5km out & back on BongBong Common

Tempo Run ~~~~

Met Leah at Highlands School, 7:15am for today's run.

3.6km @ tempo pace

I lagged behind badly this morning! Leah ran at her own pace after the warm-up and left me struggling in  her wake.  Struggling and puffing are becoming the norm lately.  Check-up with GP next week.  Or....can this be age?!

Program :
1.5km warm-up
3.6k @ ST pace......supposedly!
1.5km cool-down

Today:  6.6km

Track ~~~~~

Met Leah at Chev track at 8:00am.  A very warm start to an even warmer day, more like summer than early spring.  The session was :

10-20 min warm-up
6 x 400m with 90 sec recoveries
10 min cool-down.

2:58;   2:51;   2:46;   2:52;   2:52;   2:43  .......my times!  Leah was ahead of me for all 6!

BOWRAL PARKRUN ....#1 ~~~~~

Parkrun has arrived in the Southern Highlands and this morning was the first run!

Gorgeous spring morning; start/finish at the Briars Country Lodge & Inn; course on the walk/cycle track across Bong Bong Common; flat, except for short incline towards the finish.  128 runners today.

Bowral parkrun 5km

I didn't run all that well; way off my best 5km time!  Felt out of breath and took a few walk breaks, but that's OK...it's a run, not a race!  It'll be interesting to see if I can improve each week.

Today : 5km in 37:27
96th of 128;  55th female
Age Grade 82.38%
44 points!

Track ~~~ Leah's first!

I'll get it out of the way now...... I suffered the indignity of being lapped at every repeat!  Leah did well;  I was hopeless!  Chev. track;  very warm morning at 8:00am;  grass wet from overnight dew.


Today's Session :

10 min warm-up
1600m, 1200m, 800m, 400m...400m RI
10 min cool-down.
Usual stretches.

Leah's times :  10:20;  7:48;  5:10;   1:46

I didn't run these repeats;  instead I jogged along behind Leah for about half of each distance!  I just couldn't do it today!

Kept an eye on Leah for her first track session; she was running with VP and ahead of him for all reps.

Long Run ~~~~~

Started at the school with Leah, 10:15am.  Beautiful day, quite warm; Diamond Fields Road quiet and shady; as always a lovely place to run.  I had Lead do a couple of hill repeats on the way out and back, while I jogged and watched!  She did well and is really keen to improve in the next 7 weeks leading up to Fishers Ghost 5km on November 11.

Diamond Fields Road

 

Today  :  10km

Easy Run ~~~~

The usual 5km with Leah and Ross at 7:15am.  School term finishes today.  During the next two weeks I'm doing the three sessions of my 5km program only :  Track, Tempo Run and Long Run...Leah will do some of these with me when her time permits.

Today  :  5km

Tempo Run ~~~~~

I don't usually do two 'hard' sessions on consecutive days, but I did this morning when I changed the tempo run from tomorrow to today because it fitted in with Leah being able to run with me at 7:15am.

1.5km warm-up
5k @ 8:11m/k....(based on a 40 min 5k time.)
1.5k cool-down

5km ~~~~
7:11;    8:07;    8:09;    8:01;    8:24

For me, this was not easy running!  Cold, windy morning.  Leah could have run faster!!

Track ~~~~~

Leah unable to come so I drove across to Chev and did the session, running just inside the boundary fence...no lanes!

The Session:
10-20 min warm-up.......did 400m jog only
8 x 400m (3:03)
400m RI...took about 60 sec.
10 min cool-down...nil

I was rushed for time and had to cut down on the warm-up, recovery intervals and cool-down.

8x400m = 3:04;  3:05;  3:00; 2:57;  2:56;  2:58;  3:00;  2:43

What a Difference......

.......a week off makes!  Puff! Puff!  Nevertheless, I made it back with Leah and Ross at 7:15 this morning for our usual 5km loop from the school, through Renwick and back to the school.  Surprisingly warm morning followed by an even warmer day; the most beautiful weather over the past few days in Mittagong.

5km loop

Tomorrow, I'm taking Leah through her first track session!  Ross not terribly interested and is doing upper body work instead.  For this week we'll be using the soccer field at the school so as Leah can shower in the gym and be in time for school at 8:30.  Whether we get through the whole program will be determined by the time available. 

I can't help wondering what she'll think of the drills and strides prior to the workout! 

Looking forward to it!

A Week Off ~~~~~

....thanks to a particularly nasty gastric problem that began last weekend, lasted 4 days and left me feeling as flat as a pancake! Nevertheless, Leah and Ross kept going and I'll re-join them tomorrow, hoping for a better week before school holidays begin.

An Easy Week Ahead ~~~~

Gosh!  I'm so tired today!  So is Leah and that makes me feel a whole lot better!  This week I'm  working on a program that might fit in with Leah's work and improve her 5km time which, for now, we're taking as 40 minutes......same as mine!

We both intend doing the 5km Fishers Ghost on November 9.

Today : 5km with Leah and Ross from the school at 7:15am.

"Southern Highlands Challenge", Wingello. 6km

A brilliant day, after leaving Mittagong in fog and light rain at 7:15am : the sun came out, the trails were mostly dry....at least for the 6km course.... and Leah and I had a great fun run!  We didn't stop or walk at all, not even on a couple of especially long, steep hills. I was so pleased for Leah!  She ran strongly and was quite relaxed......after the starting gun went off!.  We stayed together and ran across the finish mat holding hands, our arms in the air!

I was given a special mention during presentations!   Embarrassing but nice!!  Met quite a few Cool Runners I hadn't seen in ages.  Lovely to see them again and catch up with what each has been doing in recent years.

The website mentioned that the distance was something over 6km and my Garmin has 6.4km.

 

The event seems to have been a great success judging by the hundreds of people running and the families and children enjoying the food, stalls and farm animals.

6.4km in 51:35
Avg. 8:03m/k; Max 6:01m/k
1k laps :  8:15;  8:07;  8:26;  8:02;  7:55;  7:42; (3:06 for 400m)

....and I didn't fall over this time!   Saw a few who did though!  Will definitely do this run again.

5km ~~~

With Leah and Ross at 7:15 this morning :  5km

Tomorrow : Rest...before Sunday's 6km trail run at the Southern Highlands Challenge, Wingello!

Good Morning Sunshine! ~~~~~

The three of us this morning : 7:15am start from the Highlands School.  The rain had stopped and the sun was shining.

5km

Today : 5km with Leah and Ross

By Myself ~~~~~

In heavy rain, at 7:15am, I ran all by myself!  Leah and Ross had to get to work and, having to change and shower, they didn't have sufficient time.  I haven't seen so much water in months and months :  creeks and gutters overflowing everywhere. Unexpectedly, I really enjoyed running in the rain, something I haven't done in ages, being more inclined to stay in bed on wet winter days!

Home, throw wet clothes in washing machine, shower and large mug of steaming hot Milo did the trick and left me feeling quite pleased with myself!

Today : 5km

5k Each Day! ~~~~~

As part of Leah's graduation from Couch to 5k and in preparation for Sunday's 6km, Leah and I are running 5k each morning this week.  Glorious morning this morning!  Tomorrow....who knows, but this afternoon's storm might chase the rain away.

Couch to 5k Graduation!! ~~~~~

Leah and Ross completed the 8 week program this morning! Congratulations to both!  5 to 10k coming up!

 For me, only managed Couch to 5k and 2 Crossfit classes this week because of the constant rain which is forecast for most of next week.  It's much needed, so not complaining.

Sunday week, Leah and I run the 6km event in the Southern Highlands Challenge, Wingello State Forest trails.

Tempo Run ~~~~ 8km

 

5km of 8km

A perfectly lovely morning!  Sunny, warm, no wind.

Enjoyed the 5km...without any stops at all!  Woo Hoo!

1.5km warm-up
5km @ ST pace.. 8:11m/k (for 40min 5k time)
1.5k cool-down.

8:20;  8:09;  8:26;  8:27;  7:47
Avg. pace 8:14

C to 5k

7:45am :  35 min C25K with Leah;  Ross absent!

1:45pm :  Crossfit........ 10's  ...30 min...... Started 'Chin-ups' with a little help!!

Track ~~~~~

Bitterly cold at Chev. this morning :  3 degrees in Mittagong felt like -3 on the oval!  The whole time I wore gloves, jumper, beanie and track pants.  First repeat felt not so good and I thought I was in for a day when VP could wipe me out!  However, I ran easy, things improved and I stayed ahead for last 2 repeats.

10-20 min warm-up......I did 1.7k
3 x 1600m in 12:36 (based on 40min 5k time)
10 min cool-down......didn't need to cool down but did usual stretches.

3 x 1600m :  12:38;    12:14;    11:50

Lanes were in the process of being marked ahead of the carnival next week.  I ran inside the boundary fence.  Kids came and went while I plodded on!

Wingello ~~~ A Trial Run ~~~~~

Decided to drive to Wingello (50Km)  to check out the 6km tail course in preparation for August 31, Southern Highlands Classic......  and I had only one fall at about half way!  Having manoeuvred all the larger rocks, ditches etc, I managed the best version of a CJ I could have imagined!  CJ would have been proud of my results! I tripped on a protruding stone of about 2cm and landed on hands, knees and forehead slap bang onto the rocky, dirt trail!  As a result of this clever little trick, apart from sore hands and right shoulder and one cut knee, I have a beauty of a purple lump just above my right eye where I landed the hardest!  Amazingly, I didn't knock myself out! 

SHC 6km course

Lesson learned the hard way!  In hindsight, I shouldn't have gone there on my own, not just because of an accident which would be bad enough, but there is no way of getting help that I know of.  Another thing, it's too isolated an area alone on those trails...I think so anyhow.  There wasn't another person anywhere after leaving the camping ground.  Anyhow, it's done and I'm relieved not to have returned home in an even more sorry state!

The 6km course was tougher than I'd expected :  more hills and more difficult terrain than I wanted.  Hate to think what the half marathon and 50km are like! At least, I'll know what to expect on 31st August.

 Trail running is definitely an acquired talent!

C to 5k + ~~~~~

7:45am C25k :  Week 6, Day 2

1:45pm :  Crossfit (at school) :  "Tens" today.  Kids told they weren't allowed to use my light kettlebells for 'Farmer Carry' OR the chair I use to jump up onto the stage!!  So funny!

Chevalier College Track ~~~~~

....and still no lanes marked!  However the grounds keeper told me they'll be marking them on Monday of next week when Rugby finishes.  Today again, I ran just inside the boundary fence which gives me approximately 430m.  Kids came down to the oval and practised hurdles, long and high jumps.

My Program was :
 10-20 min warm-up......I did 1k + strides
5 x 1000m (7:44 for 40 min 5k)
10 min cool-down....I did 1km + stretches

5 x 1000m  :  7:41;     7:29;     7:19;     7:16;     6:55

Not a bad sort of day : bit windy, otherwise sunny and warm.  Session OK.

Today 7km.

Couch to 5k ~~~~

7:45 a.m. in a freezing cold 2 degrees!  With Leah and Ross :  Week 6, Day 1...heading towards the finish at Week 9.

1:45 p.m.  Cross Fit ...... at Highlands School with the kids!  I'm getting the hang  - or swing -  of those kettlebells at last!!

Today Off ~~~~~

So tired today!  Fell asleep sitting on the lounge with the sun streaming in and my laptop on my lap!

C to 5k early tomorrow morning!  Week 6....surprised it's been going for that length of time!

Long Run ~~~~~

Diamond Fields Road

 

1:30pm start with Leah from the School, out and back on Diamond Fields Road.  A very pleasant afternoon; surprised that the wind had dropped but cold nevertheless.  Jog/walk....mostly jog!

Today : 11km

C to 5k

What a dreadful morning!  At 7:45 when we began our run it was blowing up such a raging wind that I couldn't hear anyone speak.....that's if anyone did speak! I think all three of us were saving breath just to keep moving.   A light sleet to start with didn't do much to help either!

In spite of the atrocious conditions, we finished Week 5, Day 3 of C25k.  Hoping for better days at the weekend for the long run...11km again this week.

Tempo Run ~~~ I Won!

I finished 227m ahead of VP this morning and Oh, what a feeling!!  Warm but windy day.

Tempo Run;
1.5k warm-up
5k @ ST (short tempo) pace ...8:11m/k for 40min 5km.
1.5k cool-down.

5km @ ST Pace

5km :  38:38
7:46;    8:13;    7:38;    7:36;    7:24.

Avg. Pace :  7:44m/k

For Today : 8km

C to 5km

With Leah and Ross this morning : Week 5, Day 2....done! This is fast becoming one of my favourite runs....despite the early start and the cold and the wind!!  30 min.

Track ~~~~~

1200m

Still no lanes marked so once again I ran just inside the boundary fence of the oval at Chevalier College.  Windy, but not cold.  Session OK!

10-20 min warm-up.......I did 10 min + strides
4 x 1200m (9:21 for 40min 5km.)
10 min cool-down....I did 5 min + stretches

4 x 1200m
9:17;    9:07;    9:05;    8:53

Talk About Dedication!!

I can't believe I'm still braving these early and cold morning starts!  Never would have thought I'd do it, but here I was up again at 7:00am today for the start of Week 5, Day 1, Couch to 5km with Leah.  Ross missing due to a bad throat!   Not a nice morning at all : very cold and very, very windy.

3.8km

Long Run with Leah ~~~~~

A 12:45pm start with what looked like a raincloud about to open up!  Only a dozen large drops and it ended just as Leah and I set off from the Highlands School for our jog/walk long run.......chat, chat chatting all the way!  So nice for me to have company on these  longer runs.  Fierce wind came up at the turnaround point, but we battled bravely on!

Diamond Fields Road

 

Today : 11km

C 2 5k +

Couch to 5km this morning; Cross Fit this afternoon; long run tomorrow!

C 2 5K

Despite the frost, 7:45am start with Leah and Ross.....Week 4, Day 2.

Track ~~~ Interrupted!

Warm-up just finished when school kids descended on the oval to train for their athletics carnival!  It made little difference to me really as there are still no lanes marked.  I moved to the area just inside the boundary fence while they used the centre for some heats.  A very nice morning at Chevalier College, Bowral :  sunny and no wind, the grass a bit rough but short and not too wet after the earlier fog.

My Program :
10-20 min warm-up....I did 10 min + strides
6 x 800m (90sec RI)
10 min cool-down....I did 5min + stretches

5:39;  5:40;  5:52;  6:03;  5:56;  5:41...ahead of VP for each repeat!

800m track

Fitness Class ~~~~~

I missed C to 5k with Leah and Ross, having had a sleepless night last night. However I did get to Cross Fit at 1:45pm with the school kids!  A hard session :  "Twenties" ~~~~~

Just managed twice through!

Long Run ~~~~~ with Leah.

10km

 

Leah ran with me this morning...her first 'long' run!  Good company for me and we chatted out and back along Diamond Fields Road.  Beautiful morning, 10:00 start, jog/walk, no wind, sunny and warm....just perfect!

Today : 10km

Fitness Class : School ~~~~~

I missed C25k with Leah and Ross because I simply couldn't face any more windy runs after yesterday.  However, I made it to the Cross Fit Class this afternoon. 

Today was "Tens" ~~~~~  I got through most of these twice....excluding chin-ups!!

Tempo Run ~~~~~ VP Won!

.....by about 100m!

6km

It was not my favourite morning :  cold and windy and I struggled most of the 6km.

1.5km warm-up
6km @ MT pace (8:20 based on 40 min 5km time)
1.5k cool-down.

6km in 49 min 33sec
8:12;  7:56;  8:07;  7:55;  8:10;  9:07......walking!

I spent a short time with the goats  and their 2 babies when I got back to the school .....  felt I was in good company!

Today : 9km

Early to Rise!

I'm never up before 7:00a.m.!  I was this morning though..... to join Leah and Ross at the school for C25K, Week3 Day 2 and it was lightly raining! They have to start early now, so I'll join them whenever I can, but without compromising my other 3 days of 5k program.  Whether or not I'll be able to add the Fitness Class as well is another question!

Today : 3.5km Jog/Walk

I did get to the school Fitness Class after all!  30 min.

Track ~~~~~

Cold, grey, bleak morning!  No sign of lanes at Chev. College oval so, once again, I ran along the rectangular markings of the football field.  Wore woollen cap, top and gloves for the entire session and was shivering by the time I cooled down, drove home and immediately downed a hot chocolate before a very hot shower!  The session was OK.

The Session:
10-20 min warm-up.....I did 1km + strides
10 x 400m (3:03 for 40 min 5k)
400m Recoveries...jogging
10 min cool-down....did about 500m + stretches.

10 x 400m
3:01;  3:01;  2:59;  3:01;  3:00;  2:59;  2:57;  2:55;  2:49;  2:45

Long Run ~~~~~

A white frost this morning.....but no wind at all!  Such a relief and even better........the sun was out! Where else would I find a better place to run on this beautiful day than Diamond Fields Road which, to my surprise and delight, had been recently graded so that there were no rocks or stones awaiting the fall of the unwary jogger!  At least, not for the first 4km, though after that it did become a bit rougher.  Unparalleled for its beauty and quiet!

Today :  10km .....walked the first and last 1km and a couple of hills in between.



10km

Couch 2 5km

Another horribly cold and windy morning!

3.8km with Leah and Ross.  When school resumes next week they're on their own!  Has been very rewarding seeing them start running and enjoying it.  I'll also miss their good company.

Tempo Run ~~~ Cold and Windy!

10.5km Tempo Run

Atrocious weather!  The wind was strong and so cold...not an enjoyable run but it's done and I was ahead of VP for the ST pace sections.

1.5k warm-up
1.5k @ ST pace
1.5k easy
1.5k @ ST pace
1.5k easy
1.5k @ ST pace
1.5k cool-down

Today : 10.5km

Couch to 5k

Week 2, Day 2.....on a cold, frosty morning.  Good fun with Leah and Ross from the Highlands School ....and where 2 baby goats have been born this week, which makes 5 for me to look after now..lucky me!

Born today, 9th July

   

Born 3rd July

Cross-Training? ~~~~~

Couch to 5km with Leah and Ross :

4km Today!

Tempo Run ~~~~~

5km @ ST Pace

What a glorious day!  Blue sky, no cloud, sunny and warm and no wind!  Perfect!

1.5km warm-up
5km @ ST pace (8:11 m/k)
1.5km cool-down.

7:55;  8:24;  7:55;  7:58;  7:52....2 hills, otherwise flat.



Today :  8km

Cross-training? ~~~~~

Couch to 5k :   3.8km!

Track ~~~~~

A much brighter and warmer morning with little or no wind.  What a relief!

Chev Track :

10-20 min  warm-up ........I did 15 min + 4 strides

4 x 1000m (7:45m/k based on 40 min 5km)

10 min cool-down....I did 5 min + stretches

4 x 1000m    :    7:39;    7:33;    7:28;    7:16

Couch to 5k tomorrow!