About Me

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Mittagong, NSW, Australia
Have been a keen runner for more than 40 years; member of ACT Veterans Club. Ran my first of 11 marathons in 2000 and the NYC Marathon in 2005 where I carried the Australian flag at the "Friendship Run" (photo at left). Have Australian Age Category Records for two 50km Ultra Marathon events, a half marathon and 5000m track race; ACT record for 1 mile. Born in 1929 (!), I lived in Sydney with my husband, Jim, until we moved to the Southern Highlands in 1995....Jim passed away in 2011 after 45 years together, during which time we travelled extensively and made NYC our favourite destination at Christmas.

Tuesday, March 31, 2015

Track at Chev. ~~~~

10 min warm-up + few strides
400m 2:34
600m 3:53
800m 5:12

I ran all of the above within the required times but .......NO TRACE OF ANYTHING ON GARMIN WHEN I CHECKED AT HOME LATER!!!!  I don't know what's gone wrong with Garmin, but it makes me very annoyed whatever the problem is!

Sunday, March 29, 2015

"Longer" Run ~~~~~

Range Road again, and with Leah for company, for my longer run this morning.  Weather and scenery perfect! Easy running.

10km of rolling hills in 1hour 30 minutes.

Week 3 (of 10k program)...done!

Saturday, March 28, 2015

Bowral Parkrun #27 ~~~~~

Great to be back at Parkrun this morning after several weeks off and it was such a beautiful day to make a start! A very cold start but not long to warm up.  I ran very conservatively and didn't expect to do much better than the time (37:?) I did on the course last Saturday after volunteering.  I was very pleased then to see 34:44 on the Garmin 620 when I finished and that's  the official results time as well.

After looking at my time on the Garmin I accidentally discarded the entire run so I have no stats at all for this week!  Nevertheless, I'm OK with the time which wasn't that far off my PB of 33:43 for this course and therefore I'm encouraged to train well this coming week and chip away at 34:44 over the next few runs. Seems possible!

Today :
5km in 34:44
Age Graded Score 88.82%

Thursday, March 26, 2015

Tempo Run ~~~~~

Drove across to Bowral to run on Saturday's Parkrun course; a few cyclists, a couple of walkers; otherwise I had the path to myself.  Windy but sunny morning.  Slower than planned.

Tempo Run:
1km warm-up
6km @ Mid Tempo (MT) pace ...7:25m/k for me
1km cool-down...included running the hill at finish!

6km in 44:30
AVG Pace 7:25m/k
AHR 74%;  MHR 83%
TE 2.9 'Maintaining'.  3.0 would have been improving!

Total : 8km

Tuesday, March 24, 2015

Track ~~~~~

Well, this is a first!  All trace of the first 2 repeats lost! Gone! Disappeared from my Garmin and the face of the earth!  I looked at each repeat as I finished each one and they were THERE!  Saved on the Garmin 620, but now gone!  I've searched and tried everything I can think of, but still no luck. Very strange that the last repeat is showing but first 2 missing!  And, yes I DID save them!   1600m reps were really, really tough and now I have no record of how I ran them, except that I think it's safe to say I was slower than I should have been.

To top it all off, it was raining;  there was thunder; there were no lanes so I had no choice but to run on the mowed marking for soccer or football...whatever it is they play at this time of year, cutting the corners to look like some sort of oval shape!

The session was :
10-20min warm-up.....did about 10min + couple drills with strides.
2 x 1600m in 10:41 (6:40m/k).. ?...?..

1 x 800m in 5:12 (6:30m/k) ..... I ran 5:18!
AHR 78%;  MHR 86%
TE 2.0 =  Maintaining!
Short walk cool-down + stretches.

I'm really, really annoyed that I can't find the two 1600m repeats

Sunday, March 22, 2015

My Kinda Day! ~~~

Light drizzle and heavy fog on Range Road this morning; visibility less than 100m and beware the occasional motorist suddenly appearing from the mist on any of the many twists, turns and hills.  Other than being mindful of that, I loved the cool, foggy morning run on Range Road.  I started and finished at "The Abbey" nursing home and must have given a false but nonetheless stunning performance of an elderly occupant for anyone driving past as I stormed (?) up the hilly driveway to the finish!

Long Run :  11km in 1 hour 30 minutes..... several walk breaks on hilly sections.
AHR 67%;  MHR 80%
Training Effect 2.4  =  Maintaining  ... almost reached "Improving" status!

Week 2 of 10k program.......Done!

Thursday, March 19, 2015

Tempo Run ~~~~ A headache!

The run was a headache and I had a headache!   I woke up with a headache and not feeling the least like a run, so I hummed and hawed, will I?  Won't I? Take the day off?  Get out and try?  The last mentioned won; can always stop if things go 'belly up'! It wasn't quite 'belly up' but near enough when I look at what the run should have been:

1.5km easy
3.5km @ Short Tempo pace (6:55m/k based on 34 min 5km time)
1.5km easy
3.5km @ ST pace
1.5km easy.

Instead of that it faded into :

1.0km easy
3.4km @ 7.7 m/k avg.....walk breaks!
1.5km easy
3.0km @ 7.4 m/k avg......walk breaks!
1.0km easy ... walk!
TE 2 = Maintaining.....surprising!  Thought it would be 'Minor' which is as low as it goes! 

All  9.9kms were a struggle.  Headache forced too many walk breaks, so if I achieved anything at all, I've yet to work out what it was! I hope it was better than not doing anything.  Rest tomorrow and back to Bowral Parkrun on Saturday after missing the last 4 weeks.

Tuesday, March 17, 2015

Track at Chevalier College, Bowral ~~~~~

I used the 200m+ mowed lane which is still visible but won't be for much longer as the grounds man was preparing the oval for football.  I was supposed to do 5 repeats of 800m, but I just didn't have anything left after the 4th so I quit!  Weather : overcast but warm; light wind.

I did : 10 min warm-up jog + few drills and strides.

Program: 5 x 800m in 5:12... (hate 800's...so hard!)  I did 4.
400m Recovery Intervals ....walk.
Cool-down + some stretching

4 x 800m : 
5:05.3 (76-85%) TE...Minor!
5:09.4 (76-84%) TE...Minor
5:09.6 (78-84%) TE...Minor
5:18.3 (78-84%) TE...2.0  Maintaining!! 

Again...I hate 800m repeats!