Saturday, December 31, 2011

Last Run for 2011

Workout #3....Long Run

Program : 15km @ HMP+12sec/km (7:50m/k)

It was a cool and overcast morning; sunny and warm now in late afternoon.  I ran on Diamond Fields Road and enjoyed the quiet on this last run for 2011. There were plenty of hills to slow me down, especially the last kilometre, but a few good down hill runs to catch up!

15km in 1:51:57
Avg. Pace 7:28m/k
5km splits : 40:09;  37:10;  37:37

Hopefully, looking forward to 2012!

Thursday, December 29, 2011

Workout #2...... Tempo Run

Program for today  :  8km
                                   2km warm-up
                                   5km @ MT pace
                                   1km cool-down

 1km splits of 5km @ 7:02m/k :  7:42; 6:39; 6:39; 6:33: 6:16
Avg. pace 7:10.  AHR 79%.

Overcast and humid morning.  This was not an easy 5km.  Ran in and around the streets of the new Renwick development....not a soul around!

Wednesday, December 28, 2011


One set of Magill drills then 20 minutes easy jogging.  An easy day!

Tuesday, December 27, 2011

Another Track....Workout #1

My New Track!
This actually worked quite well as a makeshift track, using a course around the school and on the road.  This gave me a distance of a little over 300m and then identified as closely as possible all other distances by some object such as a tree, lamp-post etc.  Other than 1200m, which happened to be spot on, the others were a little over but only by a fraction before stopping the Garmin.  None were short!

Program : 10-20 min warm-up
Based on 5k time of 33 min....1200m (7:47);  1000m (6:26);  800m (5:07);  600m (3:50);  400m (2:32);  200m (1:16).
10 min cool-down.

....and the time for each distance was :  7:33;  6:25;  5:05;  3:48;  2:28;  1:13

Total distance  =  6.2km (incl 1k warm-up & 1k cool-down)

Saturday, December 24, 2011

If Only in My Dreams.....

Jim and I spent many Christmases in New York City.  Streisand makes it all the more poignant for me this Christmas, the first without Jim by my side.

Nevetheless, I wish all, who have come by here on my blog during  2011, a very merry Xmas....and not only in your dreams!

Easy and Relaxed...

....that's what the program said "16km @ no specific pace.  Easy/relaxed effort run."

I understood that to mean I should walk all the up hills and jog the down hills and flat...and that's exactly what I did!  Nevertheless, the weather was hot and humid and I was tired and thirsty.  I couldn't wait to get back to the school to drink from a tap and splash water over my face.

For the week :  41km

Friday, December 23, 2011


That's what I'm calling two hours of mowing the lawns, trimming the edges, sweeping the paths...etc and hoping there's enough energy left for tomorrow's long run!

Thursday, December 22, 2011

Workout #2....a Good One Too!

Section for the 5km Tempo Run
Today's Program :  3.5km easy
                                5km @ ST pace (6:53)
                                1.5km easy.
Light rain throughout but I like this weather which probably makes me one of the few who prefer it to the Summer we should be having.

3.5km warm-up
5km @ 6:37m/km.....
1.5km cool-down. 
1k laps 6:49; 6:30; 6:37; 6:35; 6:34

Time = 33:08!  That's faster than my most recent 5km time at Fisher's Ghost of 33:33, the time on which all paces are based for the 3 Key Workouts.

I had Virtual Partner running and, by keeping a close eye on him, I finished more than 100m in front!  I was very pleased about that!

Total = 10km

Tuesday, December 20, 2011

The Full Monty!

I missed last week's longish run due to the fact that I spent all of Friday, Saturday and Sunday using a pressure cleaner around and all over the house.  It started by my thinking that only the pavers needed doing, but as one thing leads to another when one starts any sort of cleaning, I water blasted anything in sight : the front driveway, all guttering, eaves, windows, doors, bricks, paths, steps,  trellis, lattice, garden furniture and tubs and, finally, the pavers....I had done the full monty.....of a different kind!

 Have to say I didn't realize until I started just how grubby everything was but all is now sparkling bright!  Three full days....but strangely I enjoyed doing it. I'm calling it 'cross-training' because it's the most upper body work I've ever done!

Today, I decided to do last week's longish run rather than the track session set down for today.  I need distance  right now, speed will come later, I hope!
Today's Run

Last Week's Long Run : Workout #3 :   15km @ HMP + 12 sec/km (i.e. 7:50 m/k)

Starting at the school, Bong Bong Street, Old South Road and Diamond Fields Road...called in to wish Tom and Patricia a happy Xmas and then met another couple from a property further on and had a chat with them too.

15km;  avg. pace 7:55m/k;  quite cool and overcast.

Thursday, December 15, 2011

Key Workout #2

From  School/Renwick./Inkerman Road/and Return
Tempo Run : 8km @ MT pace - Mid Tempo - (for me 7:02m/k).

Results: 1km splits = 7:15,7:09,7:07, 6:42, 6:57, 7:03, 7:09, 6:43

Avg. Pace = 7:01m/k  (how close is that!!)
AHR 74%

Cool, sunny morning .  Felt good.

Total 8km

Wednesday, December 14, 2011

Cross Training

After a couple of drills, forty minutes of easy jogging to Tom's and Patricia's property on Diamond Fields Road; no one home except for 'Fonzie' the dressage horse.  In the stable fridge I found him some carrots so he was pleased I'd stopped by!.  Cool and cloudy morning.  Just right!

Tuesday, December 13, 2011

Track on the Road

This is 1200m on Radio Road/Bong Bong Street
Yesterday, Monday, I cut all the lawns and I'm counting that as cross-training!  Much harder than an easy run too.

Today, with Chev track being too wet I stayed on Radio Road as I did last week  -

Workout # 1 :  10 - 20 min warm-up, then up and down a 'ladder':
                         400m (2:32);  600m (3:56);  800m (5:07),  1200m ( 7:47), 800m, 600m, 400m 

10 min cool-down.

Results:   1km warm-up + 2 strides
2:31;  3:44;  4:58;  7:26;  4:54;  3:42;  2:21km.  1km Cool down and stretches.

Not an easy session but all times were under program, and I was especially pleased when a  man coming out of the house that is the local FM radio station (small building on left opposite school) said, "I'm proud of you!"  That certainly made me finish with a smile!


Saturday, December 10, 2011

Workout #3...Long Run

Roses growing wild alongside Old South Road

I did today's run out and back on Old South Road, passing the "Mittagong Historic Aerodrome" so as to avoid too many hills.  A very humid mid morning with storms approaching which was the reason I did this workout today instead of tomorrow.

Program  : 13km @ HMP + 12 sec/km (i.e. 7:50m/k based on most recent 5km time)

Results: 13km in 1:36:32
Avg. Pace =  7:20 m/k....good!
5km splits 35:10;  38:21 (7:47, 6:59, 7:03)
AHR 123 (77%); MHR 141 (89%)

The only difficulty today was the few hills; otherwise this was a very comfortable run....and that's the three Key Workouts for the week done.  35km total unless I do more on a cross training day tomorrow and that'll depend on whether or not the predicted thunderstorms arrive.  I managed the paces for the three workouts....Hurrah!

Thursday, December 08, 2011

Workout #2 ...Tempo Run

5km ST Pace Run

Based on my most recent - and slowest - 5km time (33:33), the pace for today's Short Tempo Run was 6:53m/km.  It rained lightly all  through the run but I felt the pace comfortable enough for the second of these paced workouts and getting the pace right for each of the three workouts is said to be the most important feature of the FIRST training program.

Key Workout #2   3.5km easy
                               5km  @ ST pace  (i.e. 6:53m/k)
                               1.5km easy.  

Results for 5km ST = 1k laps : 7:04;  7:10;  6:53; 7:08;  6:50
                                     Time 34:53
                                     Avg. Pace = 6:58m/k
                                     AHR = 124 (78%);  MHR = 133 (84%)

I felt this was a fair session; close enough to the set pace for the first of these tempo runs.  10km total.

Wednesday, December 07, 2011

Cross Training....

On Radio road again; sunny morning for a change.

Total Time  =  45 minutes (incl. warm-up and cool-down):  1 set Magill drills + strides

Tuesday, December 06, 2011

Starting "FIRST"...

Half Marathon Training Program starts today with three key workouts each week and to either cross-train or complete easy runs on at least two other days.  Running paces for all workouts are based on my most recent 5km time which was 33:33 at Fisher's Ghost fun run in November this year.

Workout #1   10 - 20 min warm-up
                       12 x 400m (2:32); 90 sec RI
                       10 min cool-down.

Results  :    2:26; 2:26; 2:27; 2:26; 2:30; 2:27; 2:30; 2:28; 2:29; 2:22; 2:31; 2:30

Radio Road and the School
This workout was OK; not difficult to go under 2:32 for all 12 repeats.  I walked around for 90 sec recoveries before starting the next 400m.  I used a 400m stretch on Radio Road instead of Chevalier College track which would have been muddy; weather not good...rained the whole time!  Important thing is....I've started the 18 week program leading up to the half marathon, April 2012 in Canberra.

Monday, November 28, 2011

Last of the Easy Runs!

Next week the plan is to start the FIRST Half Marathon program, the same one I've been using for some time now ...more about it then.  For this week, continue with low heart rate runs beginning with today.......:

Monday    :    REST!  only it wasn't real rest; I cut all the lawns and trimmed the front hedge that was growing furiously all over the place; altogether about four hours and far more exhausting than running!

Wednesday's Happy Cows!

Wednesday's unhappy 10km
Tuesday    :  Nil Running.  As this is the last easy week I had no qualms about going out to lunch instead!  Truth is, I'm still aching from yesterday's overly ambitious garden spree!

Wednesday  :  10km....Jog/walk; very humid; thunder means storm on the way. Felt very lethargic...too much lunch yesterday?

Thursday     :    6km ..December 1st

Friday   :    8km 

Saturday:  Nil running.  Spent the whole day lopping branches with my trusty chainsaw and in the process just about wrecked myself! 

Sunday a.m.  ...clean up backyard.
             p.m.  ...out to lunch.

This Week's Total =  only 24km!  Oh well, I'm hoping for serious running in the coming weeks and months!

Monday, November 21, 2011

Sunday's Sunset!

Sunday's sunset

...if only the trees hadn't been blocking the big ball of fire!  Nevertheless, the orange glow inside the house made me look outside at what I first thought might be a distant bushfire.  Instead, a magnificent sunset, though the photos don't do the sight justice.

This week : more easy, low heart rate running :

Monday    :    6km easy

Tuesday     :   6km + few drills

Cows sleeping in the rain!
Wednesday  :After listening to the 'bad me' for two hours moaning "it's raining, it's too wet and misty, I need a rest day,  how much nicer to curl up with a book etc. etc", the 'good me'  gave  'bad me' a resounding whack over the head and that's how we both got out at 11:00am and did today's run in a fine, misty rain, enjoying it as much as did these cows with their calves in the paddock!

9km....Yeah, did it!

Thursday:   6km...and a good soaking in the rain!

Friday    :    8km.....hills hidden behind a screen of mist and light rain; perfectly lovely weather for a run!

Saturday  :  6km.....fine and sunny for a change. 

Sunday     :  12km.....sunny and windy.

Total for the Week  =    53km.....even if I say so myself..... for me this was a very good week!

Monday, November 14, 2011

More Aerobic Running......

First run of the week

Much the same as last week :  Short, easy runs.....Tip from Greg McMillan :

"Your task, then, isn't to spend hours reading opinions on running form and footwear. Your task is just to think about running tall over the next week. This doesn't mean running stiff. It means simply holding your body in a relaxed yet balanced position. Once you achieve this relaxed, balanced position with your body, then the rest of your form is pretty easy to correct."

Monday:         4km easy.  AHR 76%.  School/Renwick/School.  Hot & windy.
Tuesday:         6km easy.  AHR 77%. 
Wednesday:   8km easy.  AHR 72%.  Cool morning; lower heart rate = fewer walk breaks!

Thursday:    Rest Day... went out for lunch.
Last run for the week
Friday:         Drills + 4 km easy.
Saturday:    6km on Diamond Fields Rd for shade...very hot; walk breaks to lower HR.

Sunday:       12km.  Started at 8:00a.m!  Google Earth update shows a new look for maps!

Total for the week = 40km

Sunday, November 13, 2011

Fisher's Ghost 5km....

Not a disaster at all but slower by about two minutes from the last time I did Fisher's Ghost 5km in 2009.  I was happy with my time considering I've only been doing easy runs for the past two weeks.

Conditions were unusually good : cloud cover but still quite hot.  I had a free massage after and that was a very pleasant way to finish, plus 1st place in 70+ age category in which to my surprise this year there were no other competitors!  Perhaps that's why my age category wasn't called at the presentations until I reminded someone that I really was there and had run the 5km event!  I felt embarrassed doing this but what the hell....I had run!

5km in 33:33!
Avg. Pace 6:42
AHR 89%. 
257 of 464 finishers.... (44.6%)
117 of 256 Female finishers....54.3%

Sunday, November 06, 2011

Sunday's 'Long' Run and the Week Ahead......

In today's heat 10km seemed a long run!  Ran on Diamond Fields Road where there was plenty of shade;  took walk breaks when heart rate started to go through the roof! Still wheezing from bronchitis and breathing somewhat laboured.

Sunday:      10km.  AHR 74%

Monday:     Rest and GP check on bronchitis. OK.

Tuesday:    Warm-up followed by Magill drills followed by :
5 hot km on Diamond Fields hot hills without allowing myself any walk breaks uphill as prep. for Sunday.  Oh boy, was I sweating at the end of this 5km!!
AHR 78%;  MHR 87%

Wednesday:  Woefully hot, humid and slow run/walk! Renwick 8km.  AHR 74%;  MHR 89%!

Thursday:     Took a Rest Day.

Friday:          On Radio Road :  6 x 400m in 2:19 (5:37m/k).
                       Results =  2:15;  2:14;  2:14;  2:16;  2:11;  2:14

Saturday:      5km 'easy'.

Sunday:    Fun Run : Fisher's Ghost 5km....Possible disaster, but I have to start somewhere!

Monday, October 31, 2011

The Week As It Happened..........

Aerobic Running : i.e. no higher than 75% of MHR

Sunday :         9km @ AHR 74%..Renwick
Monday:         6km @ AHR  78% ..Renwick
Tuesday:         5km....forgot HR strap!  Diamond Fields Road = hills!
Wednesday:    1 Set Magill Drills  +  6km @ AHR 75%...Renwick
Thursday:       4km @ AHR 73%....light, misty rain....very nice!
Friday:            7km @ AHR 73%...Diamond Fields Road = hills!
Saturday:        4km @ AHR 75%...Renwick.

Made it through one full week!     41km

Sunday, October 30, 2011

Starting All Over Again!

Finally felt well enough to try my legs on the road this morning.  Perfect sunny day - at last - with a cool breeze.  For the next four to five weeks I plan to run short distances each day, disregarding time and pace but keeping heart rate around 75% until I get the hang of things again after another long break...thanks to bronchitis!

Today, starting from Renwick School and then through the new Renwick housing development, I wheezed my way  through the quiet streets with not another soul in sight.  I was pleased to be out on such a lovely day and at least a new start has been made, albeit a very slow one.  I walked short breaks whenever heart rate reached more than 75%....which was often!

AHR 74%;  MHR 83%

Saturday, October 15, 2011

Falling Apart?.....Feels like it!

I'm trying to get started, but every time I get up after one mishap I get struck down with another!  Here's the list so far  :  the stomach thing fixed with antibiotics, followed immediately by the usual Spring allergy in eyes, nose and ears so that I could barely see where I was going indoors let alone outside on the road; that straight way led onto what I have now : the worst cold I can remember : for three days I haven't stopped sneezing, blowing, moaning and have a cough that could shatter brief, I feel like I'm falling apart!  I don't seem able to get a clear 'run'!

In spite of all this, I have hopes of making another start with training in the coming week.  I hope the odds are not too long!

Edit, Monday, 17/10/11 :  Saw GP & now have bronchitis.  There goes another week!
Edit, Thursday, 20/10/11 :  Still out of action! 
Edit. Friday, 28/10/11 :  Bronchitis improving;  maybe next week?

Wednesday, October 12, 2011

Maybe Next Week!

No training for the past two weeks.  Starting to look like Fisher's Ghost 5km is in doubt.  Four weeks left.  I won't run unless I feel I can acquit myself with at least some semblance of dignity as a runner!

Friday, October 07, 2011

A False Start.......

I have to write this week off unfortunately.  I've had nasty stomach pains for three days now; saw GP this morning and it seems I have some sort of infection; antibiotics started; training stopped....until next week.  Just a glitch I hope.

Thursday, October 06, 2011

Wednesday, October 05, 2011

No Frills Drills.......

 Cross-training today.  As in days not long gone by I drove to the school, parked and used one of the grassed areas for drills, Pete Magill drills.

10 min warm-up + few strides
1 set Magill drills...about 22 min (2.4k)....thank God for privacy while I did these!
10 min cool-down....followed by....

30 min (4km) easy running.....through Renwick Drive and return. 

  I've always enjoyed this session; a nice change from the hard stuff.  And, I've made it to Day 2!

Tuesday, October 04, 2011

Self Doubts and Motivation.....

It's now six months since Jim died and I'm beginning to feel that I might run again.  I know Jim wanted me to keep going but the motivation just hasn't been there....until lately and particularly after finding out that I'm no good at all without a goal and a training program.  I did some walking but I just found other things to do instead of getting out on a regular basis.  Too easy to put off.  What that says about me as a runner, I don't know and I don't suppose it matters really.  So, last night I decided to train for Fisher's Ghost 5km in five weeks' time and get a new 5km time on which to base any further training, keeping in mind that I'd like to run Canberra half marathon in April next year.  For now, I'm using 30:50 as a 5km time.

I've printed off a copy of the FIRST 5km training program which has three key workouts throughout the week and cross-training or easy runs on the other days of the week.  I know now that if I have a goal and a program for training, I'm not likely to welch on the deal!  I began this morning with the first key workout.

Track:  1km warm-up
8 x 400m (2:19) with 400m Recovery Intervals (RI)
1km cool-down.

Times for each 400m = 2:18;  2:22;  2:18;  2:21;  2:17;  2:22; 2:18;  2:20

I used Radio Road alongside Renwick school because the track at Chev would have been under water by now.  The session was pretty easy and I was expecting it to be much harder starting back with a speed workout after such a long break.  I enjoyed it too.  Strange how motivated I become when I have a specific program  to follow and an event to work towards....hopelessly unmotivated otherwise!

"When she was just a girl she expected the world!"('borrowed' from speedygeoff's blog!)...and she still does!

Sunday, September 25, 2011

For the Week.......

Walk:   20km
Pool:   30 minutes

A slack week, but better than doing nothing and, for now anyhow,  I'm enjoying walking and taking time to look around my local area.

For the immediate future, or until I find a goal to train for, I'll continue with walking and the pool.

Sunday, September 18, 2011

Finding a Start.....

Found my start this week!

 Walking a total for the week of 30km.

Saturday, September 17, 2011


OK....So for the past week I've started regular daily walking....not running! I'm just not ready for that, if ever.

Five to six kilometres. At left, is today's walk starting from home, to the school, through the main drag of Renwick known, not surprisingly, as Renwick Drive and back home.

Today:  6.4km in 1:04:11...I can only get faster!


Renwick Drive

Tuesday, September 06, 2011

On a Whim.....

After a picnic lunch at Lake Alexandra on Saturday, without rhyme or reason and not having run at all in the past two weeks, I decided to make a huge effort and do the Bankstown Half Marathon on Sunday. I think the motivation was to finish my 81st year with a bang!

It was a bang alright and a debacle as well : I walked/jogged the entire distance, nearly died on the hills and finished with a roaring headache in 2:39:40; twenty minutes slower than in Canberra two weeks previously! No other competitors in the W70+ age category so I got away with a medal! I was surprised that there were no other entries from any 70+ year olds....where have they all gone?

21.1 painful kilometres in 2:39:40 to end my 81st year!

Sunday, August 28, 2011

The End of the Road?

It's looking very much like it!

Wanting to continue running, I thought of Blackmores Half Marathon but found there was no accommodation available anywhere near the start or finish; everything booked out.

I turned to Melbourne Half Marathon or the 10km and found that all events there were full and no further entries taken.

For myself, I can't see any future in running, rightly or wrongly, unless I have a goal to work towards and there doesn't appear to be one.

For these reasons and some other personal ones, for now, I have no motivation to run and will leave Blogland until or unless I can see some reason to continue running.

It's been fun and I've had a wonderful 'run'! Thanks to all who have stopped by over the years giving their support.

Monday, August 22, 2011

ACTVAC Half Marathon

Friends drove me to Canberra on Saturday, stayed overnight, had excellent dinner and enjoyed the half marathon on Sunday morning, except that I'd forgotten how hilly this course was!

Nevertheless, I held onto my Half Marathon W80-84 age category Australian Record but slower by about one minute!  I was presented with a wonderful, BIG trophy on which my name has now been recorded for the second year in a row and my time was 81.73% on the World Age Grading or Standard....whatever it's called!

Time 2:19:46  (I was aiming for 2:20)
Avg. Pace 6:42m/k
5k splits 34:00;  33:17;  32:42;  33:36;  (6:49)
AHR 135 (85%);  MHR 151 (95%)

My Encouragement is here!

Friday, August 19, 2011

Easy Run....

Just an easy and relaxed 5km this morning.  Raining lightly, but I didn't mind that at all.

Thursday, August 18, 2011

In the Water.....

Today, I did 45 minutes water running and stretching at Henley Brae pool where it was lovely and warm and, as usual, I had the pool all to myself!                      

Wednesday, August 17, 2011

Track..... on Radio Road!

It was cold and wet this morning  -  still is this afternoon  -  so there was no point in going to Chev.  Instead I used Radio Road, same as last week and it works quite well once the distance is worked out.

10-20 min warm-up
6x400m in 2:24 (6:00m/k)
400m jog btw. each
10 min cool-down. 

I did:
1km warm-up + 2 strides
6x400m = 2:24;  2:32;  2:23;  2:21;  2:21;  2:16
400m jog between each.
No cool-down; it was too cold and wet! 

Monday, August 15, 2011

City to Surf

Unofficial results :  from Garmin 310xt:

Distance : 14.12km
Time :  1:37:33
Avg. Pace 6:54 m/k
7km splits:  50:20;  46:33;  (0.12)

Official time:

1: 36: 25    ....better than  I thought!  Pace 6:53m/k

 10km 1:11:07  Pace 7:06m/k;  Finish 25:17  Pace 6:19

2nd place Age Category  F70 to 90!!

Friday, August 12, 2011

Tempo Run

3.5km easy
5km @ 6:35 m/k ( ran 6:55 m/k)
1.5km easy.

Ran this on hilly Diamond Fields Road.  Last run before C2S on Sunday.

Tuesday, August 09, 2011

Track on the Road.....

10-20 min warm-up
5 x 1km @ 6:08m/k
10 min cool down.

I didn't go to Chev track to do today's program; I knew the grass would still be wet and muddy.  Instead I used Radio Road which, by running its length 3 times, gave me 1km exactly.  Worked out well.

1km warm-up + couple strides
5x1km :  6:07;   6:02;    6:11;    6:07;    6:08
1km cool-down  

Total 7km 

Sunday, August 07, 2011

Long Run...

Through Renwick and beyond for:

20km in 2:29:53
Avg. pace 7:29 m/k
5km splits :  39:36;  35:59:  36:58:  37:19
AHR 72%;  MHR 82%

Friday, August 05, 2011


Should have been an 8km tempo run but it didn't turn out that way because I stopped mid-way for an invitation for a cup of tea at friends' place on Diamond Fields Road!

Instead: 10km
Avg. pace 6:40m/k 

Wednesday, August 03, 2011

Cross-training, .... Day 1

45 minutes running in Henley Brae pool today.  Feels like Summer...20 degrees outside!

Tuesday, August 02, 2011

On Track.....

At 18 degrees today, it made getting out early a whole lot easier to head over to the track at Chevalier College, although I was surprised to find that the shady section of the track is still a bog of grass, mud and water.

Program :

10-20 min warm-up
3 x 1600m @ 6:16 m/k
400m RI  btw.
10 min cool-down.

1.6k warm-up + 4 drills & strides.
3 x 1600m :  6:10m/k (9:45);  6:09m/k (9:44);  6:07m/k (9:36)
1.6k cool-down + stretches.

Total 8km

Sunday, July 31, 2011

Sunday's Long Run.....

Program: 16km @ 7:28m/k

The usual course through the new streets of Renwick and quiet now, but wait until building starts!

16km @ avg. pace 6:48m/k
5km splits = 39:00;  36:42;  36:58; 1k in 7:00

Friday, July 29, 2011

Tempo Running......

Beautiful day, 15 degrees; feels like Summer!

Tempo Run:  Program:
1.5k easy
3.5k @ MT pace i.e. 6:44m/k
1.5k easy
3.5k @ MT pace
1.5k easy. 

This worked out well for a change!

1.5k easy in   13:08
3.5k in 23:19.  Avg. Pace = 6:39m/k
1.5k easy in  11:35
3.5k in 22:54.  Avg. Pace = 6:29m/k
1.5k easy in   12:00

Total 11.5km

Wednesday, July 27, 2011

A Social Day.....

Instead of running today, which would have been a cross-training day anyhow, I went to Sydney and lunched with a friend in the QVB first 'social' without Jim since he passed away in April.  It was good for me but just not the same!

Tuesday, July 26, 2011

On Road Track....

I knew Chevalier College track would be water- logged today, so I made a decision last night to do the same session but on the road instead of at the track.  It didn't go too well!

Program : 
10 - 20 min warm-up
3 x 2km @ 6:18m/k (12:37)
10 min cool-down.

What happened was:
 3km warm-up + couple strides

2km @ 6:36m/k (13:04)
6:41; 6:23

2km @ 6:45m/k (13:20)
6:54; 6:25

2km @ 6:37m/k (13:45)
6:50; 6:54

1km walk back to car. 

I felt it much harder on the road, with a couple of hills included;  a bit disappointing!  However......

Total 10km

Sunday, July 24, 2011

Running Longer....

22km today.  

Started at the Renwick school and finished at the same school; legs almost dead, 2hours 45 min later!

Saturday, July 23, 2011

Tempo Run

I should have done this run yesterday, Friday, but the weather was just too awful.  Today, not much better, windy but not raining while I was out.  Dark & cold!

8km@ 6:44m/k

8km @ 7:00m/k....on the slow side!
AHR 120 (76%)  MHR 130 (82%)

Ran round and round all the newly opened streets in Renwick.  Great area : no people.... yet and no traffic.

Thursday, July 21, 2011

Cross Training, #2

Another not very nice day; drizzling rain but I sought shelter under the pine trees on Radio Road, so not too bad for a short cross-training session.
10 Min warm-up + 2 strides.  One set of McGill drills.  10 min easy jog cool-down.

Wednesday, July 20, 2011

Cross-Training #1, In the Pool

An ideal day for running in the warm pool water.   Outside, cold and wet....miserable!

5 min warm-up

8 x 5 min hard
1 min rcoveries.

10 x 45 sec hard 
15 sec recoveries.

 5 min cool-down

Total 68 min.

This was quite a hard session but perfect weather to cross- train indoors! Outside we've reached our top for the day...9 degrees.

Tuesday, July 19, 2011

A Waste of Time??

Text generator online

Raining as I reluctantly left for Chev Track this morning; nevertheless, I thought I'd give it a go; not for long though : the freezing rain turned to freezing snow flakes and then to ice particles!  The track, of course, was a bog again.  I really think it was a waste of  time as I only completed half  the program by which time I was so wet and so very cold, I could take no more!

Program:  10 - 20 min warm-up
10 x 400m @ 6:00m/k (i.e 2:24)
400m RI btw.
10 min cool-down.

Of this, in  rain, snow, wind & ice,  I did:
1 k warm-up + 2 strides
5 x 400m (with about 20 sec btw..too cold for any longer!)
No cool-down.

400m results: 2:27 (6:04m/k);  2:28 (6:00m/k);  2:24 (5:58m/k);  2:26 (6:03m/k);  2:26 (6:03m/k)

Tomorrow, I look forward to running in the warm pool!


Sunday, July 17, 2011

Long Run....

Program:  16k @ 7:42m/k

Started at the school as usual: Renwick Drive, Inkerman Road etc. & return to school.
Avg Pace 7:41m/k
Time 2:03:00
AHR 112 (70%);  MHR 131 (82%)

The day's weather not so good :   misty rain for most of the time but pleasant to run in.

Total 16km

Friday, July 15, 2011

Easy & Relaxed!

That's what the program said for today's 10km tempo run.  To finish the loop the final distance was 10.68km

10.68km easy and relaxed effort.
Time 1:21:29 
Avg. pace 7:38

Wednesday, July 13, 2011

Cross-Training, #1

45 min pool running.  I could have stayed in the warm water all day......Outdoors, 6 degrees in Mittagong today...freezing!

Tuesday, July 12, 2011

Track Session

Program :
10-20 min warm-up
3 x 1600m @ 6:16m/k (10:02)
10 min cool-down.

Ok weather today; not too windy; grass track starting to dry out; session didn't have any problems....that I know of!

1.6k warm-up
3 x 1600 
9:45 (6:13m/k)
AHR 137 (86);  MHR 180??
9:44 (6:09m/k)
AHR 127 (80%)  MHR 138 (87%)
9:49 (6:09m/k)
AHR 128 (81%)  MHR ( 87%)
1km cool-down

Total = 7.4km


Sunday, July 10, 2011

Long Run Cut Short!

Program:  22km @ 7:35m/k

I managed just half of what was on the program.  I could NOT (even for a million dollars) have stayed out any longer in the atrocious conditions: wind gusts of  85k per hour, trees down and roads covered in debris.  Well, maybe for a million I would, but not for a cent less!  I started at the school, ran through Renwick Drive - as I now know it's called - up and down Inkerman Road twice, a couple of other roads and then back to the school and HOME!

Time 1:27:24
Avg. pace 7:30m/k
AHR 113 (71%);  MHR 132 (83%)
5k splits 37:55;  36:59; (1.65k in 12:29)

Friday, July 08, 2011

A New Road Opens!

The main road through the new Renwick land development has opened, so I took the opportunity of running through during this morning's run.  Nice and flat and it will be a very picturesque place to live once it's finished and 600 new houses begin to pop up all over the place!

Program:  2k warm-up;  5k @ 6:44 m/k;  1k cool-down

2k warm-up
5km in 33:31
Avg. pace 6:41....good!
1k cool-down
AHR 108 (68%);  MHR 148 (93%)
1k splits 6:41;  6:39;  6:47;  6:31; 6:49

This new road will be a good place to 'start' in future when looking for 'happiness', a flat course - about 1.5km -  and also as a loop during long runs before heading out into wilder territory!

Total =  8km 

Wednesday, July 06, 2011

Yesterday, Tuesday....

I went across to Chev College track yesterday knowing it was going to be windy, but having no idea of the gales that awaited me!  For the past 24 hours we've been battered by terrifying gales which only worsened as the day wore on; no power all day until 9:30 pm last night. Sirens have been blaring around the area for more than 24 hours now.  I felt quite scared for myself until I thought of the poor buggers working all day and all night in horrendous conditions  -  SES, Fire Brigade, etc  - trying to restore power, remove fallen trees, open roads etc to the entire Southern Highlands.  At least I have a gas stove and was able to heat water and cook a meal at night.  I also had two very large torches that provided sufficient light.  No damage around the house.

Today, Wednesday, a slight improvement but not much and nothing, absolutely nothing would have me out training today!  People have been advised to stay indoors so that's what I'll be doing.  However, since it's a cross training day, I might make the short 5 min drive to Henley Brae and stretch my legs in the warm water later this afternoon.  Now, back to yesterday's Chev track :

Program:  10-20 in warm-up
1km in 6:06,  2km in 12:37, 1km, 1km (400m RI)
10 min cool-down.

I did 2km warm-up + 2 strides...without warming up at all and the gales of wind bringing me to a halt in some sections while in others, sending me flying ahead and/or across the still muddy lane!

1k in 6:31; avg. pace 6:24 m/k
2km in 12:50; avg. pace 6:25 m/k
1km in 6:32; avg. pace 6:22 m/k
1km in 6:21; avg. pace 6:17 m/k

Not even a thought of a cool-down; not needed since I ran this session in 3 layers of clothing, gloves, goggles,  a beanie buff and a hood on my head!

Today, later.......
30 min pool running.