About Me

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Mittagong, NSW, Australia
I've been a keen runner for more than 40 years; member of ACT Veterans Club. Ran my first marathon (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, the marathon and half marathon distances; 5000m track race; ACT record for 1 mile. I lived in Sydney with my husband, until we moved to the Southern Highlands in 1995....

Thursday, February 11, 2016

Easy Distance Run~~~~~

I did all of today's easy run up and down Scarlet Street, on the far side of Renwick where I had shade from trees on both sides of a road.

25 minutes @ 9:05m/k + 4 - 8 strides ...... I did 8 strides each about 15-20 seconds after 25 min. run.

Avg pace 8:54m/k
HR 65%-72%
Avg. cadence 173 spm.

TE  3.0 ....IMPROVING!

 

Wednesday, February 10, 2016

Easy Distance Run ~~~~~

Today: 30-50 minutes

I did 30 min.  same area from school>Renwick>School
8:45 m/k 
Avg. Cadence 158 spm
HR 66%-76%

TE  3.2  =  IMPROVING!  WooHoo!! 

Tuesday, February 09, 2016

Easy Distance Run ~~~~~ Magill 5k Training

I didn't find it all that easy!  Sometimes a struggle towards the finish even at such a slow pace.  I forgot to check the minimum -maximum time and did the max by mistake so maybe that's the reason, plus I can't set the Garmin at any slower pace than 8:55m/k.  Tomorrow, I'll know to do the minimum or somewhere in between.

Today:
Easy Distance Run
30-50 minutes
9:05 -10:25m/k



I did 50 minutes
Avg. Pace 8:31m/k
HR 66%-74%
Distance 5.86km (distance doesn't count, but I like to know it anyhow)
Avg. Cadence 166 spm

T.E.  2.3  =  Maintaining!

I had cloud cover the whole time and a cool breeze, so the forecast hot day didn't bother me at all. 

Monday, February 08, 2016

Week 3, Pete Magill's 5km Training - Road Intervals ~~~~

10 - 20 times 30 seconds @ 1500m -3km pace
1 min jog recoveries.

About 8min warm-up + couple drills (my own make up!)

10 x 30 seconds (sufficient!)...... Garmin says I ran 80m for each 30 seconds!
1 min jog RI
Cool-down walk to car. 

It couldn't happen to anyone else I'm sure...... walking, not even jogging, back to the car I tripped on something and landed on 2 knees, 2 hands and 1 elbow!  On loose gravel!  I don't know!!!

 

Sunday, February 07, 2016

Long Run ~~ Week 2 Done!

Well that's 2 weeks finished of Magill's 5km training!  All good so far, but quite a bit more difficult than my former program.  All sessions to date, except track are 'time on feet' not distance and pace is based on 5km time.. I've been using 35 minutes, but for the coming week I'm going to use 33 minutes which is my PB time for Bowral parkrun.  I can drop back if necessary.

Today:  LONG RUN
60-75 minutes

I did 75 minutes
School > Diamond Fields Road > Buckman's Lane...return to school.
Avg pace 9:00m/k
Distance 9:12km
Avg. cadence 160 spm.
HR 68% to 101%??
TE  2.4 ....Maintaining!



The morning was cool, the scenery beautiful, my running slow but it was one hill after another!

Looking at next week (week 3) seems like all easy sessions, except for Monday, tomorrow, when I have 'Road Intervals' to do; that's new! 

For the week : 31.5km
 

Saturday, February 06, 2016

Bowral Parkrun ~~~~

Gosh!  It was great to be back at Bowral Parkrun this morning!  Grassy slope a bit wet but the weather was just about perfect.  I ran with the sole purpose of keeping an even pace as much as  I could and I wasn't disappointed with my result....but I hope it will improve!

5km in 35:46
Age Graded 89.75%
HR 79-89%
Avg. cadence 175 spm.
 7:20;   7:06;   7:06;   6:50;   7:17 

And best of all ...TE 4.2 = Highly Improving! 

 

Thursday, February 04, 2016

Long Hill Repeats ~~~ Magill's 5km Training.

This new program is much harder than I thought at first glance!  Nevertheless, so far I'm enjoying the extra training involved, though only nearly finished week 2 so far.  I'm prepared to change and compromise where I feel it's necessary for me to do so.  For example :  I did a 50 min. 'Distance Run' yesterday, to be followed by another today at a faster pace.  Instead, mainly because of the rain, I did Friday's training today which was Long Hill Repeats and will do as easy distance run tomorrow because I want to get back to Bowral Parkrun on Saturday, and this seemed to me to be a better way of using the 2 sessions.

For a long hill I could think of nothing better than our Bowral parkrun grassy hill even though the rain was quite heavy and the morning cold!  So, over I went!

6 x 90sec. repeats.... timing the 1st rep. only & using whatever that distance was as the benchmark for the others.
4 to 5 min. Recoveries

I did 6 x 90 seconds.....walked down & waited about 4 min RI..in the cold rain!

I was thoroughly drenched at the finish but enjoyed the work in spite of the rain.  However, I was so cold driving back and even when at home, not even a hot shower warmed me up, neither did a hot coffee so I had to put the heater on (middle of summer!) and stand right in front of it till I could stop shivering!   I felt colder this morning than I could remember feeling in mid-winter!  I hope for sunshine tomorrow.

 

 

Wednesday, February 03, 2016

Easy Distance Run ~~~~~

I didn't find it that easy at all!  It was already hot when I left school at 11:00am but I did have some shade when I got as far as Scarlet Street on the far side of Renwick.  At times, this 'easy' run became a bit of a struggle, but that could be that I'm not used to running every day...accumulative effect perhaps.

Easy Distance Run
40-70 minutes @ suggested pace 9:33-10:56 m/k.   Garmin only goes as far as 8:55m/k so I set it for 8:30m/k, quite a bit faster pace than in the program for an easy run!
Post run stretching.


I did 50 minutes
Avg. pace 7:58m/k...could have slowed down?
Distance 8.3km
HR 74%-84%
Avg. Cadence 173 spm.
TE  4.1  which means HIGHLY IMPROVING!

After 50 minutes I stopped running and walked about another 1km back to school for recovery. Did the usual stretching  on the soccer field.  Tomorrow's training is a "Distance Run".... looking at the pace range for tomorrow, (8:30-9:30m/k) I think I did a distance run today!