Thursday, January 29, 2009
Wednesday, January 28, 2009
Tuesday, January 27, 2009
Monday, January 26, 2009
Wednesday, January 21, 2009
Tuesday, January 20, 2009
2 x 60 seconds up hill....jog down.
3 x 40 seconds up hill...jog down.
I did the above session but hated just about every minute of it....it was so hot! I'm starting to think I just can't train in this weather. I'm 'good for nothing' for the rest of the day....except for watching tennis!
Results : MHR, according to Garmin, for each of the above hill repeats : 99%; 99%; 82%; 81% ; 76%.
Sunday, January 18, 2009
Saturday, January 17, 2009
2km warm-up, stretches, drills, strides
12 laps 'sitting on' 86% of MHR.
Time each 2 laps.
Ewen had sent me an alternative program to use if the day turned out to be as hot as recent ones. It didn't, so I was able to do the above session - with one exception - when I arrived at Chev track I found I'd left the heart rate monitor & Mr G-armin at home! Both of them!!
I petty well know by now what 86% of MHR feels & sounds like (an old cow!), so I decided to go by that.
2k warm-up on the usual course through the grounds.
Stretches, drills etc. on the track.
Distance = 6km
Then 12 laps, unable to time each 2, but felt like 86%...i.e. hard work! Changed directions occasionally. Finished with some stretches on the grass in the shade.
Thursday, January 15, 2009
I hated being out this morning! At 7:30 a.m. it was a real scorcher & I struggled to finish & get home & out of the heat. I haven't heard the temperature yet, but has to be top 30's. I can't imagine doing a track session tomorrow - and surviving - if the weather stays as it has been all week.
Results : 10km
5km out in 46:30. AHR = 67%; MHR=76%.
5km return in 49:17. AHR = 67%; MHR = 77%
Wednesday, January 14, 2009
Program : 6km 'lower aerobic' run @ 75% of MHR.
I ran on Diamond Fields Road where there was shade, but even there it was hot.
3k in 26:33; AHR = 67%; MHR = 76%.
3k in 25:51; AHR = 74%; MHR = 79%.
Tuesday, January 13, 2009
Program : 7km @ 85% ...Upper Aerobic Run.
After a few warm-up drills......
Results were : 7km in 51:11
AHR = 82%; MHR = 86%.
Laps 7:07; 7:04; 7:08; 7:13; 7:24; 7:37; 7:42.
I find it very difficult 'sitting on' a certain heart rate for that length of time - sometimes having to slow down the pace, other times hurrying it up. Anyhow I managed close enough at 82% of MHR.
Out early tomorrow - 33 degrees forecast!
Sunday, January 11, 2009
...... It was the turn for the Skirtsports "Gym Girl Classic" to strut its stuff in this morning's run. It's the one I bought & wore in the Melbourne Half Marathon last year. I really like this one..soft & light.
Program : 16km Lower Aerobic @ AHR 75%.
I was out on Range Road by 6:30 a.m. - most unusual for me! It was superb at that time - very cool, completely overcast & no sun until almost the end of the run.
I did the run in 2 x 5km out & back to the car & then 2 x 3km out & back, to make 16km while having access to water in the car at each return.
Results were : 1st 5km in 39:46. AHR = 76%; MHR = 81%.
2nd 5km in 38:50. AHR = 79%; MHR = 84%.
1st 3km in 24:48. AHR = 75%; MHR = 80%.
2nd 3km in 22:26. AHR = 81%; MHR = 88%
The cooler, earlier start sure makes a difference! I've planned to start every Sunday long run no later than Canberra Marathon starting time. I felt really good for the whole run & was pleased to see some negative splits on this hilly course!
Friday, January 09, 2009
Program: 12km 'upper aerobic' @ AHR 80%.
Results : 12km @ 73% AHR & MHR of 84%.
50 minutes out & 52 back.
It was a cool morning with misty rain for part of the run, so why I was so slow is a mystery even to me, especially when I "feel like" I'm running fast. Such a pain getting older & older/slower & slower all the time!
Thursday, January 08, 2009
Program : Recovery 6km run @ 75% AHR.
With nothing to recover from, plus the cool morning, this was a very easy 6km run.
Today I committted myself, in spite of swearing that I wouldn't ever again, to doing this year's Canberra Marathon! "What the hell," I thought. "At 79 years of age, there can't be that many more I'll be here to do, so no time to put things on the back-burner!" At the same time, it will keep me motivated & 'in shape' for my assault on the 50km in 2010! Accommodation booked & entry form on its way for 2009 Canberra Marathon.
Arrangements are also in place for : SMH Half Marathon; Gold Coast Half; Blackmores Half & Melbourne Half Marathon.
Now.....which skirts will I wear?
Tuesday, January 06, 2009
Monday, January 05, 2009
Sunday, January 04, 2009
4km 'hard' (tempo Run) - running fast as for a 'good tme' - a little below racing effort - about HR 134.
I think I put too much effort into psyching myself up and when I think of having a 'good time' it means having a few drinks with friends! Instead, this was a 'rotten time'.....struggling & wheezing my way round Chev track trying to run fast enough to get my heart rate up to 134 (90%). Again, I started late at 11:30a.m & it was already 26 degrees, feeling like 36! I'm getting too old for this sort of caper!
Results : 2km warm-up.
4km tempo Run.
Time = 28:13
Avg. Pace = 6:58.
AHR = 85%; MHR = 90%.
1km laps = 6:53; 6:59; 7:05; 6:58