Tuesday, September 26, 2017

7 Weeks to Fishers Ghost 5km ~~~~~

Kicked started the week yesterday with some Magill Drills/Strides - about 30 mins.

Today:  Chev Track

2.3km warm-up/couple strides
1600m, 1200m, 800m, 400m ... 400m RI

VP ran 12:07;  9:00;  5:56;  2:56

I ran    13:14;  10:37;  6:29;  3:16 .. way too slow!  Couldn't go any faster!



Tuesday, September 19, 2017

Back to 5km Training ~~~~ Fishers Ghost 5km, Nov. 12

Blackmores 10km Bridge Run - done!  A slow 1:23:10 on Sunday, 17th.




Today, Tuesday, 19th:
Track at Chev. College

Program: 8 x 400m 2:56 (VP set to run 7:20m/k based on 38:30 for 5km at parkrun)
400m RI

2km warm-up
4 x 400m ... legs still tired after Sunday!
2:52;    2:52;   2:52;    2:49

Short cool-down walk and few stretches.

It's a start!





Saturday, September 09, 2017

Thursday and Today ~~~~

I can't seem to keep up updating my blog!  So the last 2 runs were:

Thursday:  6km 
5km run on Bowral parkrun cycle path + 3 x 3minute uphill

Today (Saturday) : Bowral parkrun 5km
38:26 (91.67 Age Graded)

Tomorrow (Sunday), last long run (11km) before Blackmores 10km Bridge Run on Sunday, 17th Sept.


Busy looking after new triplets!




Tuesday, September 05, 2017

Saturday, Sunday and Today ~~~~~

Saturday : 95th parkrun.. parkrun horribilis!  So many walk breaks! 41:45mins. 80.36% Age Grade.

Sunday : Long run/walk, 30/30seconds ..felt much better after this one!  12km

Today (Tuesday) :  for the first time that I can recall I had to abandon a track session at Chev. College.  Never before have I felt such a fierce, freezing cold gale sweeping in every direction across the oval!  I did 2 of 6x600m before making a bee line for protection in the car!

Not the best start to another week with just 2 more before Blackmore's 10km Bridge Run!


Thursday, August 31, 2017

Run and Hill Repeats ~~~~~

Bowral parkrun cycle path and bloody hill!

5km warm-up
6x30 seconds + 2 x 3:30 minutes Hill Repeats;  walk down RI.

Felt lethargic for the entire time!  I'd like to blame the new Hoka Clifton IV shoes but that would be a false accusation, though I think they are noticeably heavier than wat I've been wearing.  Not the shoes, just me!



Total  6.76km

Tuesday, August 29, 2017

Chev. Track ~~~~~

I don't like long repeats one little bit!  They're just too damned hard!  And, to make matters worse, VP nearly always finishes ahead of me!

So this morning: Chev. College : no lanes marked this week so I ran just inside the boundary fence on the oval, two and a bit times around to make 1000m reps.

1.4km warm-up incl. few drills/strides

3 x 1000m (7:45);  400m RI

7:59  AHR 114-127bpm (84%-93% of max.)  TE 1.5

7:46  AHR 116-129bpm (85%-95% of max.)  TE 1.6

8:15  AHR 115-133bpm (85%-98% of max.   TE 1.6





Saturday, August 26, 2017

Bowral Parkrun (with a twist) - My 94th Run ~~~~~

Another exceptionally cold, frosty and foggy parkrun!  However, I was pleased to run the entire course without a walk break and for the first time in a long while - didn't slow down much at all on the final uphill leg.  So, the hill repeats I've been doing on Thursdays for the past 3 weeks just might be paying dividends.  Anyhow, it was encouraging enough for me to continue with the session for  a few more Thursdays.  Besides, I like doing it!

5km in 39:16 (55 seconds better than last Saturday!)
85.44% Age Grading
AHR  123-138bpm;  90% - 101% of max.
TE 2.7  'Maintaining Fitness'
7:57;   7:51;   7:48;   7:39;   8:01





Earlier this morning : 
Alarm rang; dressed quickly; said good-bye to Amy (still curled up on her heated rug!); gave her a treat for no reason other than that I was leaving!  So dark, cold and foggy; not another car on the road; street lights still on.

Briars car park deserted.. except for me! Jump out, start warm-up jog 15 minutes; return to car park - still empty!  Had I got the day wrong?  Was it really Saturday? Yes, yesterday was Friday and tomorrow is Sunday so it must be Saturday!  Where is everyone?  Should be arriving by 7:45am ... as I thought it was!  Check Garmin time -- panic, fright, dismay - it was  6:45am!  I'd got up at 5:15am; Briars at 6:30am; finished warm-up at 6:45am!!

Mortified and with egg on my face, back into the car where I lay low,
emerging 30 minutes later to start the warm-up all over again!

How could this happen?

Thursday, August 24, 2017

5km Plus Hill Repeats ~~~~~

Bowral Parkrun cycle path for warm-up including a few drills/strides.

5km warm-up + few drills/strides

First Set:  6 x 30 seconds Hill reps; walk down RI
Second Set : 4 x 3:30 mins;  walk down RI

AHR 101-129bpm/74% - 95% of max.   TE  1.4

Stretches on grass to finish a fairly exhausting but enjoyable session!