Monday, December 31, 2007
Program : 8km 'lower aerobic' run.... AHR 107.
This worked better than yesterday's run....thank goodness or I'd have been seriously worried! A few walk breaks included.
8km on Diamond Fields Road : 4k out with AHR of 97 (65%). 4k back AHR 105 (70%).
Later in the day Jim & I met Ewen (returning from Sydney to Canberra) in Mittagong for lunch at "Gilberts"....a very pleasant closure to 2007!
Distance for today = only 8km!
Sunday, December 30, 2007
Program : 16km (that's all!) averaging heart rate 114 (77%).
I used the same course as last Sunday....shady, taps for water. Out for 8km was OK but coming back my hips & legs ached like you wouldn't believe....even I couldn't believe it! Once home, I fell in & out of the shower, crashed onto the bed & slept for two hours!
8km out in 1:03. AHR = 106.
1km splits = 7:40; 8:28; 8:01; 8:34; 7:31; 7:11; 8:01; 8:15
8km back in 1:06. AHR = 110.
Splits = 7:18; 8:41; 9:06; 7:44; 7:29; 8:15; 7:55; 9:42
Total of 16km in 2:09 (4 minutes slower than last Sunday)...AHR 108.
Week's Total = 57km
Friday, December 28, 2007
......much better than I expected!
Program : 1.5km warm-up.
20 laps (Lane 8) with AHR 120 (80%). Time each 4 laps.
Surprised to find this session wasn't as difficult as I was expecting it to be.... in fact, 2nd fastest time for this particular track session & average heart rate right where it should be. The section of grass that's kept cut on lane 8 is becoming more difficult to see & I wandered off course in the first lap. Luckily I had a pocket full of white tissues with me &, without stopping on the next lap, I dropped them at various danger points & didn't go astray again!
Each 4 laps = 12:07; 12:20; 12:26; 12:34; 12:39
AHR = 120. MHR = 125. Time = 1:02:08. Distance = 8.4km. Warm-up 1.6km, warm-down walk 1km.
Distance for today = 11km
Thursday, December 27, 2007
......Program : 10 - 12km with heart rate averaging 112 (75%).
Tired legs after yesterday's 'upper aerobic' run even though this morning was cool & a very light rain to start with.
Ran a slow 12km with heart rate averaging only 106 (70%). Oh well! Some days are like that but it doesn't look good for track tomorrow!
Wednesday, December 26, 2007
1st 4km as warm-up.
2nd 3km 'upper aeropbic' AHR 127.
I used the same section of Old South Road along the Mittagong airstrip.
3km 'upper aerobic' in 21:00. AHR = 127.
MHR = 132.
Splits = 6:49; 6:56; 7:12. Avg. Pace = 6:58
A pleasantly warm mid-morning run...3km not getting any easier! 1km walk warm-down to the car.
Total Distance = 8km
Monday, December 24, 2007
......definitely how this morning's run felt, only a ball & chain on both feet!
Program ; 9 - 10km with AHR 107 (72%).
10km with AHR 97 (65%)!!
Nothing in the legs at all this morning..tired & slow dragging those balls & chains! I walked the last 1km uphill to the car.
Definitely no running tomorrow...Christmas Day!
Sunday, December 23, 2007
A perfect morning for running : cool @ 20 degrees, a very slight breeze & a mixture of sun, cloud & shade from trees along Diamond Fields Road.
16km with AHR 112. Time 2:05
8km from car to the end of the road in 1:02.
8km back to the car in 1:03.
Week Total = 56km
Friday, December 21, 2007
Thursday, December 20, 2007
Tuesday, December 18, 2007
First 4km warm-up.
Next 3km 'upper aerobic' AHR 127 (86%).
But what happened : I had run, at a guess, about 1km into the fast 3km & realized I hadn't turned the monitor on! No turning back, so I clicked it on & started the 3km from that point...which really makes a fast4km approx......& resulted in my having to do the last 1km up the hill I had planned to avoid.
Ewen politely called it "a senior's moment"...I called it something else & not politely!
Warm-up 4km (+1 extra fast!)
3km with AHR 124; MHR 133.
Time = 20:20 (37 seconds slower than last Tuesday)!
Splits = 6:48; 6:29; 7:08
TOTAL = 9KM
Yesterday, Monday : 9 - 10km "lower aerobic" with AHR 107.
This went well...AHR 106 for 10km
Monday, December 17, 2007
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Some weeks back, CR 'Digger' said he was sending me a "Finisher's" towel for the Melbourne Marathon....there were none left when I finished!
In today's mail, with the towel, he also sent me a "Team Digger T-Shirt", a DVD of the Marathon and...WAIT FOR IT!
To crown it all, literally.......a new Cool Running cap on which he had asked Robert DeCastella to write a message & autograph it personally for me!! Added to that, my name & the Australian flag had been embroidered on the sides & back! I can't think that I will ever own a more cherished and precious piece of memorabilia.
The message says: "Go Norma - Luckylegs - May they never fail you!"
After his autograph, Deek has signed off with the time for his marathon PB 2:07:51.....what a nice touch that is!
And I have 'Digger' and 'Deek' to thank for the lot!
What more can I say...I'm speechless!
Sunday, December 16, 2007
Friday, December 14, 2007
Thursday, December 13, 2007
....a very light rain falling, but I didn't feel like running on muddy tracks or hills of any sort so off to the gym! Besides, I want to wear in new Asics 2120 (bought at Melbourne Marathon Expo) to wear for Canberra Marathon without getting them dirty...yet!
Program : 8 - 10km averaging heart rate 112 (75%).
10km on treadmill (no incline) set for 8.2kph kept heart rate around 112 (75%), 76 minutes.
76 minutes gave me time to listen to "Paint Your Wagon" almost twice through...providing some rollicking songs to run with. Also, to pass the time I took the opportunity of counting, a couple of times for one minute, how often my right foot landed....85 times mostly....I think I've read somewhere that's what's recommended, 85 - 90. Anyhow, it gave me something to think about!
Tuesday, December 11, 2007
Monday, December 10, 2007
........what a difference a cool change & no sun makes!
Program : 8 - 10km with AHR of 107 (72%).
10km with AHR 107 (72%).
1st 5k of 10 in 40:53 AHR 105.
Splits = 7:40, 8:34, 8:12, 8:40, 7:73.
2nd 5k of 10 in 39:27 AHR 106 (71%).
Splits = 7:40, 7:25; 7:53; 7:33; 8:50.
Negative split 1.31 minutes!
Sunday, December 09, 2007
Today's run finished here ....as far as is allowed along Diamond Fields Road.
Program : 8 - 10km 'lower aerobic' with AHR 114.
I chose this course today because it was a hot morning & there's plenty of shade & a few taps to get water from.
Total of 13km with AHR of 105 (?)
6.8km out in 53 minutes; 6.8km back in 56 minutes.
Week Total = 34km
Back to 'normal' training this week!
Friday, December 07, 2007
Each 4 laps : 11:53 AHR = 114; 11:58 AHR = 119; 12:25 AHR = 120; 12:29 AHR = 120
Total Distance = 10km.
Very hot & humid & happy to finish with 12 laps instead of the usual 20! Storm gathering & broke with much thunder & lightning around 2:30p.m.
Thursday, December 06, 2007
Tuesday, December 04, 2007
Monday, December 03, 2007
I drove to Sydney on Saturday afternoon, stayed the night with friends & was picked up by Superflake at 4:40 Sunday morning for the drive to The Entrance.
In any field of runners I'm bound to be at the very tail end, but in such a small field I was most definitely at the very tail end! The 'sweeper' (I didn't know there was one for this race) thought he was running with the last runner, until someone got a message to him that there was someone else behind him! And so, I had Steve, the sweeper, run with me for the last 4kms until we came to Eagle & Gnome waiting to join in with about 2km to go. At about 50m to the finish line, a number of Cool Runners had gathered & gave me the cheer I needed to 'kick up my heels' & finish.
A very scenic course following the water, shady in most parts, mostly flat & an event I hope to be back for next year. Volunteers were wonderful & were still there at every water station until I finished....doesn't always happen this way! I thank them sincerely for their time & care.
The only hiccup on the drive back to Sydney was having to ask Superflake to pull over from the middle of a freeway because I was car sick & about to throw up all over the interior of his lovely car! Rather than have this happen, he found a spot to stop & after a couple of breaths of 'fresh' air, we were on our way again without further mishap! I'd forgotten my cap & might have had a 'touch of the sun' after the run.
I stayed an extra night in Sydney rather than drive back to Mittagong feeling tired & a bit"off". Home today, Monday.
Half Marathon Time = 2 hours 36 minutes with AHR of 127 (85%).
1hr:17 to the turn around; 1hr:19 return.
Week Total = 60km
Friday, November 30, 2007
For once, I was there bright & early, but there were no lanes; cricket season...as if that mattered!
Program : 1.5 km warm-up. 16 laps, lane 8 with AHR 120 (80%). Time each 4 laps.
All that can be accurately gauged from this session is that I ran round & round, all over the oval, never in the same lane twice, but remembered to time each lap & keep AHR at 120 or thereabouts!
Vague 4 lap times are : 12:14; 10:11; 11:57; 12:16.
No warm-down : drove home 'cross as crabs'!
Total of 8km.
Rest & drive to Sydney tomorrow. Central Coast Half Marathon Sunday...courtesy of a lift from Superflake!
Thursday, November 29, 2007
Tuesday, November 27, 2007
First 4km as warm-up.
Second 3km 'upper aerobic' AHR 127 (86%)
I walked downhill to start on a flatter part of Old South Road....0.8km
Warm-up 4km in 29 minutes.
'Upper aerobic' 3km in 20:34 with AHR 127 (86%)...right on the mark!
1k splits : 6:34; 7:05; 6:46
Walk back to the car 3.5km in 27 minutes. Dark clouds around the ranges when I started at around mid-day. Southerly head wind for the 3km upper aerobic. Tough session, still manageable although not conversational.
Total Distance = 11km
Monday, November 26, 2007
Diamond Fields Road again. Humid & finished just ahead of the first showers for today. Okay run.
1st 5k of 10km AHR = 102 in 45:25 (slow!)
2nd 5k AHR = 104 in 43:07 (slow, but not quite as slow!)
Sunday, November 25, 2007
Run = 12km........AHR = 110 (74%)
First 6km AHR = 105 (71%)..... in 47:13
Second 6km AHR = 114 (77%)... in 50:11
This morning was very humid & sticky & looking like there's more storms to come later today.
The 12km was very comfortable ....except for the million flies sitting on top of my cap (the same one, Melbourne Marathon 2007, with which I beat off the chook!) getting a free ride back into town!
Week Total : 51km.
Friday, November 23, 2007
Thursday, November 22, 2007
Tuesday, November 20, 2007
Monday, November 19, 2007
Sunday, November 18, 2007
Saturday, November 17, 2007
...this wimp at the left is using only a 3kg weight!
A good day to not run - too hot! Indoors at home, I did about an hour or more of weight training (4kg dumbbells!) for upper & lower body, core strengthening & stability exercises.
I quite enjoy doing this session on my two non-running days.
Friday, November 16, 2007
20 laps lane 8, averaging HR 120. Time each 4 laps.
2km warm-up in 16 minutes.
20 laps of lane 8 (8.38km) in 1:05.56
AHR 120 (81%); MHR 124 (83%)
5 x 4 lap splits = 12:09; 12:38; 13:07; 13:47; 14:13
2km warm-down in 20 minutes : jog/walk/take photos of the grounds at Chev.
About 20 minutes stretching, looking up at the sky & thinking how marvellously I had done!
TOTAL DISTANCE = 12.5km
TOTAL TIME = 1 hour 42 minutes.
A very hot start to the day at 10:00a.m. Even though I was able to maintain an AHR of 120, each 4 laps got slower than the previous set. I think this was due to it being a hot day.
So, now I just gotta get fitter & gotta get a cool day...or gotta get up earlier!
The motor bike was in the parking area, presumably belonging to one of the teachers...a BMW 2007 K 1200lt! What a ride on the wild side that would be!!
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Thursday, November 15, 2007
Tuesday, November 13, 2007
Monday, November 12, 2007
10km Run : 1st 5km in 40:39. AHR = 105 (71%).
2nd 5km in 42:39. AHR = 109 (74%).
AHR for 10km = 107 (72%)....how did I do that?
After the run I stayed outside the soccer field for some stretching! The oval caretaker was cutting the grass with a ride-on mower & the cowardly cock (a-doodle-don't!) was nowhere in sight... ...hiding & lying in wait for some poor defenceless old lady to return!!
Sunday, November 11, 2007
Friday, November 09, 2007
Thursday, November 08, 2007
Wednesday, November 07, 2007
.......a Rest Day! Nearly frightened the life out of Jim & the doggies by doing some core strengthening exercises on the floor at home & then throwing dumbbell weights up, down, sideways & every which way....for an hour!
I filled in the entry form for the Central Coast Half Marathon, December 2nd & will post it off tomorrow. Today...too wet to bother going anywhere.
Tuesday, November 06, 2007
I stayed on Old South Road which is a flatter sealed road & not muddy as are all the dirt roads right now. Another cool, delicious, misty rain morning! I was pleased with the second 3k..... keeping AHR exactly where it was supposed to be!
3km warm-up in 24:49. AHR = 107 (72%).
3km 'upper aerobic' in 21 minutes. AHR = 126 (85%). MHR = 132 (89%). Avg. Pace = 6:58.
Tomorrow : Rest...but a few drills, strides at the soccer field...not the one where the demon rooster is/was....haven't seen him this week!
Monday, November 05, 2007
Friday, November 02, 2007
Wednesday, October 31, 2007
Monday, October 29, 2007
Monday, October 22, 2007
Saturday, October 20, 2007
AHR = 110bpm (74%). Distance = 4km.
Friday, October 19, 2007
Thursday, October 18, 2007
Program: Walk/Jog : 2 /4 for 42 minutes.
This was OK with a little less walking & a little more jogging!
After some Google searching, I've found a couple of exercises for the micro-tear in my tensor fascias latae muscle. I like the sound of that diagnosis....sounds like something real runners get! I've been doing these & another suggestion made on the message board, but I can't remember who wrote it or where it is!
Anyhoo, as 2P says in his blog, as soon as I get home from training I lie on the floor & have my legs raised onto the bed until my feet begin to tingle. If I remember rightly, this sends all the 'bad' blood back to the heart which then immediately starts to pump 'good' blood back to the legs when I stand up! What a clever thing the body is!
I can do a short run tomorrow ......5 or 6k! Goodbye grasshoppers!
Wednesday, October 17, 2007
.....with the grasshoppers in the oval!
Program : Walk/Jog : 2/3 .....for 45 minutes....yesterday was 3:2, so moving along!
No pain in my thigh muscle where the tear is, but the swelling hasn't gone right down yet.....continuing with ice & Voltarin.
AHR = 99 (66%); MHR = 125 (84%). Distance = 4.5km.
Tuesday, October 16, 2007
Monday, October 15, 2007
Wednesday, October 10, 2007
Not on the Message Board is that the day after Blackmore's Half Marathon I found a large & painful swelling at the top of my left thigh. With icing & Voltaren I kept training for the marathon & it improved. However, it came back with a vengeance during the marathon & luckily I had put a couple of Panadol in my pocket with the gels, etc. Hardly able to walk without pain ever since, today I saw my GP who has diagnosed it as severe bursa inflammation. Tomorrow, an ultrasound to make sure nothing more is wrong & then complete rest, not even walking, until it repairs itself....possible cortisone injection depending on results over the next few days. The timing is OK though..... a few weeks rest & still time to be ready for Canberra Marathon...I hope!
I returned from Melbourne late last night, Tuesday...giving myself a couple of extra days to recover...and I needed them more than I'd expected!
I now realize that, for me personally as an ever-increasing septuagenarian, I must not in the future enter marathons where the course is opened to traffic etc.. within a time frame I am no longer able to meet.
Out to the turnaround point was a wonderful experience & even though I was running alone & used to that, I thoroughly enjoyed the course, the scenery around the bay and most especially, the continual encouragement from runners already coming in the opposite direction on their way to the finish....thank you so much...you lifted my spirits more than you could know! I was thinking how 'cool' it'll be to be running down hill just like that on my own return! Wrong, it would not happen that way! Cato and his dog, a cool duo, both wearing cool running t-shirts, waiting for me at the turnaround were the highlight of the first half of the marathon.
But after the turnaround point...and I'm speaking only for myself...was a nightmare! Running on the footpath meant watching that I didn't trip over tree roots; the cycle path became a dodging competition to see how quickly I could hop out of the way of cyclists...once I nearly didn't move quickly enough & was almost clipped by the bicycle. Please remember these are just my feelings & emotional reactions......others may not have been bothered by any of this at all.
I began to feel totally depressed as I tired more & more & could see that all the barriers, flags & directions had been removed, the traffic was flowing & the footpaths filled with people, children, dogs etc. At around 25km I realized I would be completely lost unless I could keep 2 runners in sight... way up ahead, one wearing a white singlet, the other a red one. From there, it became a frustrating & almost tearful battle to pick them out from others on the footpath which kept changing from bitumen, to grass, to dirt, rough patches.... and the pain in my quads from stepping up & down the curbs was difficult enough, but how painful was it to have to wait at all the traffic lights to change to green!
That was until at around 35 or 36km I saw Ewen, Eagle & Horrie waiting for me! From there to the finish, Ewen would run ahead & have the lights change to green by the time our trio reached the crossing! Has anyone ever heard of someone doing that for a tired & ready-to-give-up runner? I never have & will forever be grateful!
The cheer squad where Courtley Love & others waited? What can I say? I had yet to meet up with Eagle & Co. & I was fading fast, but you cheered me up & had even kept an icy pole & some snakes to keep me going!
Horrie & Ray warned me of any dangers they saw at every curb crossings - including an approaching tram - so I really didn't have to do any thinking for myself...just keep lifting one foot after the other & listen to their on-going encouragement. How truly I love these three great friends who have so often 'brought me home'!
Sounds like I had a bad day & didn't enjoy it at all? Not quite true & anyone who is still running at 78 will one day face these formerly unknown frustrations for themselves....maybe try it now so as to know what's ahead in the future!
However, I'd do it all again, the same way as Sunday, just to experience what I felt when I turned at the "Transport Hotel" & heard the cheering from all the Cool Runners who had assembled on the deck waiting for this Cool Running quartet to come by! You brought me completely undone & all the emotions I'd been holding back came pouring out... I broke down there & continued to sob all the way to the finish!
Coming into the completely empty MCG meant little if anything...it was just where I could stop running! Sorry if that offends anyone, but that's the truth; that's how I felt ...it was finished!
Melbourne Marathon 2007 will not be remembered by me for the marathon event only ...Net 5:58:00.
Melbourne 2007 will continue on in my memory for as long as I live as how blessed I've been to have Cool Runners, who have always been there to 'rescue' me on so many occasions, as an integral part of my life..... and you did it again on October 7th, 2007. That I will never forget!
I re-read what I wrote before going to Melbourne : "I expect the very best of myself and the very best is coming to me".............and it all happened exactly as I said it would!