Age Category results for SMH Half Marathon are out!  I got first place in W70 to 99!!


There was another runner in my age category but, from the results page, she was a non-starter.  I can only hope the results would have been the same  .... cool and funny!

Something Exciting!

....so it's worth blogging about!

I ran the SMH Half Marathon yesterday through the streets of Sydney.  It was a perfect morning, even quite cool when I got out for a warm-up at 6:30am and Hyde Park was already abuzz with hundreds of runners going about their pre-race rituals!


I came to Sydney on Saturday, stayed overnight and returned home on Sunday afternoon.  I love this SMH run!  Probably my favourite run.

There's something special about runners having the city roads to themselves for those few hours.  I always get a thrill running down Hunter Street  - and any other downhills for that matter - when I think about how they're crammed during the week with people, cars, buses, etc.  Even running up Hunter Street  - and the Argyle Cut too  - has something for me to enjoy including the encouragement from other Cool Runners  - CR Thomo especially, who all but stopped the run when he bellowed while running down Pitt Street: "Go Norma!"  Sook54 caught up near the Art Gallery and ran a couple of kilometres with me until she headed off at a faster pace.

I didn't expect to run faster than at the CRRF HM....and I didn't!  In fact, 4 minutes slower.  I set a pace on the Garmin to get me in by 2hours 25 minutes allowing for a tough, hilly course, but for the first time the Garmin must have cut out for about 7 minutes in the high rise areas and I didn't bother too much  about looking at it during the second loop.

So...............
I was astonished to see the finishing clock at the Archibald Fountain say 2:21:16.....5 minutes faster than last year's time of 2:26:09....and that for me was exciting and worth blogging about!

Updating My Blog....

I've decided to update my blog in future only after having taken part in a race or some special event or if something really exciting, funny or interesting happens.  Training will remain the same i.e. 3 days running, 2 days cross training.

Typing the same training week after week has become boring for both myself and Virtual Partner!!

Longish Run

A shorter 'long' run this morning before SMH Half Marathon next Sunday.  Another perfect Autumn day and a joy to be out running.

I chose running around to Inkerman Road and back to get more hills in before meeting Hunter Street next  weekend!  I kept the hardest and steepest hill - on Old South Road -  till last when I was feeling tired, just as I will be during the second time running up Hunter Street or out of the Domain at the finish of the SMH Half, though I hope not feeling as leg weary as I was at the finish of today's run.

Program: 13km.... slower than half marathon pace @ 6:35 to 6:50 min/km.

13km in 1 hour 35 minutes.
Avg. Pace 7:18 slow on the hills!
AHR 124 (78%);  MHR 141 (89%)...effort on the hills!

Thrashed by Virtual Partner!

What a perfect Autumn day!  Just sheer pleasure to be out today : no wind, warm sun and Autumn colours everywhere and VP took advantage of the conditions to give me a good thrashing!

 10km Tempo Run.

3.5km easy.
5km with VP set to run 6:12min/km.
1.5km easy.

It didn't quite turn out like that though!  Where I'd been doing most runs on flattish roads in the lead up to CRRF, it was time now to attack the hills before SMH Half Marathon on May 16th.  With that in mind I set off, after the warm-up, to Diamond Fields Road where there are hills aplenty and it was there VP had his 34 minutes of glory!

The flat and downhills were OK, but I couldn't keep up with Virtual Partner running up the hills.  He sprinted away keeping the same pace throughout and, to add insult to injury, finished the 5km nearly 600m in front of me!

5km in 34:30
Avg. Pace 6:54! 
AHR 129 (81%);  MHR 138 (87%) 

 

A Bit of This and That.....

I skipped, as in didn't do, today's track session; I also took Monday and Tuesday as rest days after my Canberra RRF Half Marathon effort which is in the process of being recorded as an Australian age category record and 3rd fastest world same age category!

Today I did 4.5km which included :  some drills & strides, jogging, walking and a few sprints uphill...keeping in mind that the SMH Half Sunday week is a hilly course.  All easy!

It wasn't very nice out either; rain to start with, then wind and finally some sun.  Autumn is here!

I'll do some cross training tomorrow, stationary bike if the weather stays bad, and a tempo run on Friday by which time I should be back to normal 3-day running program.

Canberra Road Running Festival Half Marathon

Well.....I had a very happy run today!  The weather was absolutely perfect;  I didn't feel it at all cold as I walked less than 10 minutes to the oval and did a short wam-up at 6:30am and then lined up for the start of both the marathon and half marathon runners at 7:00am.

My plan was to start at 6:38 min/km which would have me finish in 2 hours 20 minutes......one minute faster that my recent best half marathon of 2 hours 21 minutes at SMC on April 18th!  I kept at this pace in the early stages despite the urge to go faster, telling myself that if I did, I'd slow down towards the finish.  Experience is a great teacher!

The plan was a good one, because I had plenty of energy in the second half and was able to draw on the very last of my reserves to finish 4 minutes faster than the SMC half  last month!

Time 2:17:25(official).
Avg. Pace 6:28 min/km
AHR 133 (84%);  MHR 153 (96%)
5km splits     33:57;    32:33;    32:51;    30:40;    (7:25 for 1.1km)

The day was a tremendous success for the ACTCCC who put on a brilliant day, a fast course, great volunteers everywhere encouraging each runner often by name and  finishing,  where again each runner was called by name wherever possible, by doing a round of Manuka Oval.  This was a very special thrill!  Was I the only one whose age was also announced as I ran down the finish chute?  That was another special thrill!!    


While talking of thrills....another was 1st place in age category,  a kiss from & photo taken with Rob de Castella!  I'll put the photo here when it comes up on the website.

Altogether, a great weekend catching up with friends and spending up at the Expo! Now, to get ready for the SMH Half Marathon in two weeks' time!

Enquiries are being made to see if this is a W80 age-category Australian Record for the half marathon  & the likihood of it also being  the world's third fastest of all time W80 half marathon!  Will update when I find out how to do all this and what the results are.

Easy & Relaxed

....that just about describes this morning's run, the last before Sunday's CRRF Half Marathon.

5km including 6 x 100m surges in 38:04
Avg. pace 7:36 min/km
AHR 112 ( 70%);  MHR 139 (87%) 

Leaving for Canberra mid-morning tomorrow; returning Sunday afternoon.  Should be another good fun weekend!

Against the Wind, Virtual Partner & the Grass Cutting Machine!

A short session at Chev track today :  6 x 400m @ 5:42 min/km (2:17 lap).

2km warm-up; few drills & strides.

1) 2:17.  Avg. pace 5:42; AHR 78%;  MHR 86%.
2) 2:13.  Avg. pace 5:33; AHR 77%;  MHR 83%.
3) 2:15.  Avg. pace 5:36; AHR  76%; MHR 84%.
4) 2:15.  Avg.pace 5:36;  AHR 77%;  MHR 84%.
5) 2:13.  Avg. pace 5:31; AHR 78%;  MHR 86%.
6) 2:16.  Avg. pace 5:39; AHR 77%;  MHR 87%.

1.6km warm-down.  


Except for the wind, this was a good session I think.  I managed to stay ahead of Virtual Partner easily but a huge grass cutting machine was another matter, hence the zig-zag up, down and across the lines of the soccer field for a warm-down!

Anzac Day....

Just a short, easy 13km this Anzac Day in the lead up to next Sunday's Canberra RRF Half Marathon.

A Change of Program...

Instead of a Tempo Run today, I changed to doing just an easy run.  My legs and I didn't feel 'fresh' enough for a good tempo run.


9km :  Radio Road, Bong Bong Road to Inkerman Road and return.

Chev Track....

As soon as I started running I knew I was tired but  I got through what I had to do; a surprisingly warm day but the grass was damp and cool on my bare feet.

1.5k warm-up; drills & strides.


5 x 1000m @ 5:52 min/km
 (1) 5:48;  (2) 5:50;  (3) 5:49;  (4) 5:48;  (5) 5:46...ahead of VP who was staying with 5:52.

Forgot to wear HR monitor strap!

1.25k warm-down & pleased to finish!

Time to Smell the Roses.....

Two easy days after SMC last Sunday  :  Monday...nothing, except cutting a few "Mr Lincoln" roses for indoors.....large blooms and a divine fragrance!

Today, Tuesday  :  Cross-Training.   The car was booked in for service and, after leaving it at the garage, I walked 30 minutes home.

Mid-morning, 15 minutes walk to the soccer field for 25 minutes of drills & strides; 15 minutes walk home.

Mid-afternoon, 30 minutes walk to pick up the car.

....I'm calling all that walking as 1 hour 55 minutes of cross-training!

SMC Half Marathon

This is what I said to myself yesterday when I finished the SMC Half Marathon in 2 hours 21 minutes and 58 seconds!!   My fastest time in  the past two years!.

I had decided on a pace of 6:50 min/km as a last long run before Canberra RRF weekend after next.  I didn't ease up in the days prior to the run, in fact I had a fairly tough track session two days previously.  I said to myself  :  just get out there and do it!.  The results are :

Time 2:21:58
 Avg. Pace 6:42min/km
AHR 133 (84%;  MHR 153 (96%) 

1km splits:   7:01;  6:58;  6:59;  6:46;  6:54
                     6:38;  6:43;  6:32;  6:34;  6:30
                     7:04;  6:16;  6:32;  7:03;  6:26
                     7:07;  7:00;  6:24;  6:45;  6:14
                     (0.59) 

I enjoyed the run; even the hills where each one was identified by a sign with a smiley face and an encouraging "HTFU"!!!

I Was Nearly Beaten!

I made a slight variation today in the course I usually use for tempo runs by including a couple of long hills. To my horror Virtual Partner was ahead of me just about all of the way by anything up to 16m. I pushed on the hills but couldn't seem to make any progress or get any nearer, so when I started on the downhill sections I set off in hot pursuit! Into the last flat kilometre, I flashed past VP who had put on his skates in the hope of winning, and touched base 18m in front! Poor old thing!

Program : 8km.

2km warm-up
4km @ 6:21min/km
2km warm-down

Results: 4km in 25 :17
AVG Pace 6:19

AHR 131 (82%); MHR 140 (88%)
Splits 6:21; 6:39; 6:07; 6:09

This was a little harder than I usually have to run on Friday's tempo run! Nothing more until Sunday's SMC Half Marathon.

Track at Chev.

Today's program was :

warm-up & drills
2 x 3200m @ 6:08 min/km (i.e.19:38 time)
warm- down.

3200m warm-up (to measure distance)

1st 3200m @ 6:02 min/km (19:20 time) + 400m walk recovery.

2nd 3200m @ 6:00 min/km (19:16 time)

1km warm-down.

I thought this was going to be a much harder session than it turned out to be! It was fairly comfortable. Another beauty of a day......actually very warm. Forgot to wear heart rate monitor; ran in bare feet on the cool damp grass.

Both repeats were well ahead of VP's 6:08 min/km pace!

Cross-Training ...Monday & Tuesday

Monday....after WAG 5km run in Canberra on Sunday I took today off running.


Tuesday : I went to the soccer field at Renwick, a couple of minutes up the road, and did 10 minutes jog warm-up; 35 minutes of drills and 10 minutes warm-down.....on a glorious Autumn day!

ACT Women's & Girls' 5km Run

I left home at 5:30am so as to have plenty of time to drive carefully, put in a late entry form and do a 10 minute warm-up. I was about 2km onto the freeway heading towards Canberra when....... BANG! A tyre blew, split in half & lay shredded on the road! It also happened to be pitch dark and not a light in sight. In the breakdown lane I put the hazard lights on & waited for a dirty big truck to roar along, plough into the back of me and send me into oblivion! Such was the panic I was in and I really had my heart set on running this particular 5km race.

Several dirty big semi-trailers did pass but eventually one giantic one with a million lights shining trough the blackness, stopped and out hopped a small but chivalrous driver to come to my assistance! I had already phoned the NRMA person who, it turns out, was given the wrong directions & sent off to the Old Hume Highway instead of the Freeway! He phoned to see where I was & soon was on the spot to put some air into the tyre; the semi-trailer driver wasn't able to do this. God bless him for stopping though & saving me some time!

Meanwhile panic was rising fast; nearly 45 minutes had elapsed & I could see myself having to turn around & go back to bed. After the NRMA technician put air into the tyre; I looked at my watch & had an hour and a bit to get to Canberra before registrations closed at 8:30am. For a few seconds thoughts flashed through my mind : will I go home? will I make it in time? No use arriving after entries had closed. The freeway was empty at that hour even though the sun was now up and, without further thinking, I took off like Dr Who in his flying machine!

I made it to Canberra at 8:10am; Ewen queued up for me to register while I went off and tried to cool down & at the same time do a warm-up! No problem! I was in the first row at the start line of over 1000 women & girl runners!

A great day! I loved it! I didn't run a PB but I was happy with 31:25 in a crowd where it was impossible to get ahead on the way out & then a mighty wind coming across the lake on the return leg.

The results are already up on the website. I got 1st in my age category & had to go up onto the stage to receive my medal and shake hands with the attending dignitaries. Second place in my category was 42:18 and third 1:02:13. So, why wouldn't I be as pleased as Punch!

After sitting on the grass on a sunny, Sunday morning, Ewen, Strewth & I walked over to Regatta Place restaurant & partook of pancakes with caramelised bananas & cream!

The drive home was surprisingly uneventful but I was tensed up the whole time thinking a wheel might fly off any minute & send me into eternity....wherever that is! Anyhow, it wasn't meant to happen and it didn't!

All things dramatic considered, I had a really great day & thoroughly enjoyed the 5km race.

A Change of Pace....

Friday is normally a tempo run day but today it wasn't! Instead, it was another track session brought about by the fact that I decided last night that I would do the "Women's & Girls' 5km Fun Run" in Canberra on Sunday, so an easier session today.

2 Sets of 4 x 300m in 1:35 each (5:17 min/km)
300m jog between each repeat. 300m walk between sets.

1.5km warm-up & a couple of drills & strides.
Set 1 : 1:30 (5:01); 1:30 (5:00): 1:29 (4:57); 1:25 (4:42)
Set 2 : 1:28 (4:50); 1:28 (4:52); 1:25 (4:44); 1:25 (4:44)

All OK I thought!

I'm looking forward to the run on Sunday....starts at 9:00am....my previous 5km in 30:35 was at Fisher's Ghost about 6 months ago; Sunday should be an interesting & fun day!

Workout #1.....Track

Not having run 2000m repeats before and following on from Sunday's hilly long run, I was a bit in awe of today's track training and expecting the legs not to want to work.

Needless fear! In fact, after the warm-up and a couple of drills & strides, the actual session was relatively easy.

Program : 10-20 minutes warm-up
3 x 2000m in 12:05 (6:03min/km).
400m recoveries
10-20 minutes warm-down.


2000m in 12:03. Avg. pace 6:01. AHR 79% MHR 82%.

2000m in 12:02. Avg. Pace 6:01. AHR 80% MHR 83%.

2000m in 11:34. Avg. Pace 5:47. AHR 80% MHR 86%.

Virtual Partner was running along quite happily, as was I, with this pace for the first two, just staying almost together, so I decided we both needed a bit of a shake up for the last 2000m. I ran faster....faster than VP & finished about 60m in front!

I was quite surprised and happy with the outcome of the training session! VP somewhat peeved at the finish of the last 2000m!