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
Powered by GoodWidgets.com
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