Friday, February 28, 2014

A Misty Morning ~~~~~

I didn't run this morning, but I did do a walk instead.  I'm sure that walking is good at any time but more so now when all I'm doing is trying to recapture lost fitness.

Started from home, to school, through Renwick and home. A grey day to match the grey roofs in Renwick.  Every house, and there must be several hundred by now, has a grey roof!  I can't  imagine why this is.  Why not an occasional blue or green or even a few of the red roofs of Sydney?

 Could it be a Landcom ruling that every single house has to have a roof in shades of grey?  Or could it be something more sinister like providing a camouflage from aliens hovering over us in space?  Whatever the reason, and there surely has to be one, it certainly makes for dull viewing even from ground level.  I'll try to remember to take a snapshot tomorrow.  Suppose I could call Landcom and get an answer there.

Today :  1 hour brisk walking

Thursday, February 27, 2014

Tempo Run ~~~~~

The sun was shining at 8:30 this morning, so no hurry to get out.  Settled down with a coffee and read the SMH on line.  Ready to leave 9:30 : no sun, light drizzle and mist coming in over the ranges...time to go!  At the school, ready to set off when I spied the calf, my calf, out of its paddock and in the orchard having a breakfast feast from the branches of the plum trees!

I knew She would follow me provided I hand fed her along the way back with lots of goat kibble.  However, just in case she took off towards the road, I secured the help of 2 students to block her if she tried.  As I guessed, food was the bigger attraction and she followed very docilely after me while she munched on the kibble in my hands.  The boys opened and closed the sets of gates and in no time calf and mother were reunited.  I have a feeling the calf would have preferred to stay in the orchard.  How she got out, no one knows.  I've searched all fencing and can find nowhere that she could have escaped.  Did some unknown person let her out?   Will check on her this afternoon.

Tempo Run :
1.5km warm-up
5km @ ST pace (8:11m/k still based on 40 min. 5km)
1.5km cool-down.

5km in 38:40  (best time this month!)
7:26;    8:02;    7:42;    7:35;    7:48

I turned Garmin off while I took some photos of the llamas and forgot to turn it on until about 500-600m later!

Today :  8km

Wednesday, February 26, 2014

Lazy Day ~~~

I woke up really tired!  Too tired to even think about running...even easy running.  Instead, I did 1 hour's brisk walking.  I didn't wear socks and by half way felt blisters on both heels!  Removed shoes, tore tissues into small pieces, stuffed them into shoe heels and got home without too much damage. 

The idea of walking was that I wouldn't be tired tomorrow for a tempo run and after yesterday's track.  Well, I may not be tired but I just might have two sore heels!  That's live...a running one anyhow!

For today:  walking 1 hour.

Tuesday, February 25, 2014

Track in Kansas City!!

That's what Google map showed this morning!  I was running in Kansas City!  Now I know why I thought I was 'Dorothy' from the "Wizard of Oz"!

2k warm-up incl. Magill Drills & Strides

4 x 1000m (400m RI)  ....7:45 based on 40 min 5km

7:50;  7:55;  7:12;  7:01

1km cool-down + stretches.

No idea what happened to the map after transferring to Garmin Connect!  I ran inside the oval fence which is just about 400m.  Got carried away in the first repeat and ran 1800m instead of 1000m....running from the Wicked Witch from the West!

 The session was OK, nothing too difficult.  Superb morning again :  quite warm and sunny with good breeze.  Changed direction after each repeat.  Heart rate between 70 - 85% of Max. for each rep.  Cool-down 1km + few stretches + few seconds under the sprinkler!

Sunday, February 23, 2014

End of Week ~~~~

Finished the week with another easy run, but ran for a slightly longer time:  70 minutes.  Such a great morning, it wasn't hard to stretch the time a little :  overcast again and a lovely cool breeze.  I didn't meet a single person while out...not even a llama; beautifully quiet!  Still keeping a MAF heart rate.

70 min easy running
34km for the week.

Friday, February 21, 2014

A Walk in the Sunshine ~~~~~

I woke feeling very tired this morning and even a good strong coffee did little to improve that feeling!  A run was the last thing I was going to do, but a brisk walk seemed more to my liking and, at least, better than doing nothing at all.

I walked from home, 20 minutes to the school, fed the cows, calf, goats, fought off the goats while I fed the old sheep, chatted with the groundsman comparing how our tomatoes are growing ( or not!) and then walked 20 minutes back home.

Perfectly lovely morning, like early autumn.

Today : 40 min walk

Thursday, February 20, 2014

Is This Winter or Wot?!

It was really cold!  A cold wind blowing across the Southern Highlands this morning.  Not only that, but I met a llama being taken for a walk on a lead!  Needless to say I came to a sudden halt and had a chat with his young girl owner!

Today's Tempo run was slow; surprisingly slow when I check on Garmin Connect, especially when I thought I was putting in some effort!

1.5km warm-up
6km @ MT (mid-tempo) pace (8:20m/k based on a 40 min 5km)
8:10;  8:16;  8:00;  9:00;  8:25;  8:21
AHR 116/63%
1.5km cool-down

I don't like those times at all!  Certainly felt like I as doing better.  Doesn't say much for an improved 5km time.  Oh well, we just keep on trying!

6km tempo run
9km for the day.

Wednesday, February 19, 2014

Easy and Short ~~~~~

Cut short today's run because I wanted to save some energy for mowing the lawns (which I've now done) and also because tomorrow's tempo run is going to be longer and, supposedly, a faster pace than last week! 

To make up for a shorter time, I took in all the steep, incline roads and downhills through Renwick. Few drills warm-up. It was hot and humid and looks like storms approaching now at 12:30pm.

Short, Hilly Run 35 minutes


Tuesday, February 18, 2014

Track at Chevalier College ~~~~

I thought this was going to be a fairly easy session, but that was before I got started.  It was a little more than moderately tough! Lovely day :  warm and sunny with a nice breeze.

From F.I.R.S.T. track session I had to do :

10-20 min warm-up
200m (200 RI);  400m (400 RI);  600m (400 RI);  800m (400 RI);  800m (400 RI);  600m (400 RI);  400m (400 RI);  200m
10 min cool-down

For warm-up : 1 set Magill Drills with strides

For above distances (based on 40 min 5km) :
 1:14 (70/76%);  2:38 (70/77%);  4:17 (glitch ahr);  6:20 (92%);  5:36 (70/78%);  4:19 (72/91%);  3:04 (72/85%);  1:13 (75/86%)

Cool-down + stretches

On Track for 800m

Times were OK; pretty much what F.I.R.S.T. had set; a couple were a bit faster!

Chatting with the grounds keeper before I began, found out he was a triathlete and half marathon runner before moving to the Southern Highlands and putting on 20kg!!   Only about my height (167cms), 62 years of age and way overweight!  He's starting a program at a gym to lose weight and get back into training.  Says he'll run with me when he's fit!  Told him to aim for a 5km time and then we'll race!!  Will be interested to follow his come-back as I see him every Tuesday.

Monday, February 17, 2014

Another 'Get Fit' Week Begins ~~~

....and it begins as always with some easy running; MAF heart rate 96-106.  Super morning out:  very cool, almost autumnal, light misty rain; hushed, bushy road....can't ask for anything more!


Today ~~~~~  50 minutes

Saturday, February 15, 2014

Longer, Easy Run

A light drizzle of rain to start with then fine, cool and very overcast, hopefully with more rain to come.  I ran longer than other days this week, mainly because it was cool, even though I was feeling a bit tired....six days in a row is quite new for me though I'm getting used to it and enjoying it more each week.  By the end of March I should be loving it!


Today 75 minutes
AHR 106/67%

For the week :  40km

Friday, February 14, 2014

Easy Running ~~~~~

Another cool morning...and may there be many more to come!  Slightly humid but nice breeze.

45 minutes MAF heart rate
AHR 107/68%

Another easy run tomorrow and then a day off...I won't know what to do with myself for a whole day with no running!

Thursday, February 13, 2014

A Testing Tempo Run ~~~~~

Today's tempo run was the longest over the past three weeks and also the most tiring! This is what I had to do ~~~~~

1.5km easy
3km @ Slow Tempo pace (7:43 for me)
1.5km easy
3km @ ST pace
1.5km easy

Set off from the school as always, after a quick visit to the goat paddock. The lump on "Mara's" face was a pocket of grass in her mouth, so Steve told me!  I ran the 'easy' sections easily and the 2 x 3km with what felt like good effort, especially the second one in which there were some hills and I was feeling really tired. Not hot, but a humid day.

 This, then, is what I did for 2 x 3km ~~~~~

1st 3km in 22:53
Avg. pace 7:38m/k
AHR 149 (94%).....inaccurate I assume?

1st 3km

2nd 3km in 23:03
Avg. pace 7:40m/k
AHR 135 (85%)...sounds about right.

2nd 3km with a couple of hills in the middle.

For today  10.5km

Wednesday, February 12, 2014

Jog Around Renwick ~~~~~

Short of time this morning.  Easy jog, in lovely, cool, misty weather, around the streets of Renwick.  A chance to inspect the new houses and gardens.. quick cuddle for the goats and calf back at the school!

  "Mara", one of the new does, had a large lump on the side of her face, so I had to find the teacher and report, in case it was something serious that hadn't been noticed by anyone else.  He assured me it was nothing but would check.  Startled look from students at the appearance of elderly lady in running gear barging in on lessons!

40 minutes Around Renwick

Tuesday, February 11, 2014

Track ~~~

A better day for track, I couldn't have wished for!  It was cool and overcast, about 20 degrees and a pleasant breeze.  I drove across to Chevalier College track for the following session :

10-20 min warm-up (I did 2 km + Magill drills)

2 x 1600m   (F.I.R.S.T. time for each  12:36 ...7:53m/k based on 40 min 5km)

My times :  12:32 (avg. 7:48m/k);     11:57 (avg. 7:26m/k)

1 x 800m    (F.I.R.S.T.   6:10..  7:43m/k)

My time :  5:30...(avg. 6:46m/k)

1km cool-down   +   stretches.

I didn't find this too difficult at all, so maybe I could have run harder?  Always afraid I'll blow up mid way, so erred on the side of caution.

Even though the day was cool, I stood under the sprinkler system for an even cooler cool-down!

Monday, February 10, 2014

Easy Running ~~~~~

Starting the week with some easy running...all part of getting fit!  A much better day:  cooler, cloudy, slightly humid...but much, much better than last week.

55 minutes easy running; few walk breaks to keep to MAF heart rate 96-106.

Avg. HR 114 (72%)

Track tomorrow:  Long repeats!!

Easy Run/Walk 5.7km


Saturday, February 08, 2014

A Tempo Run ~~~~~

Woefully slow and, 'Heavens to Betsy', it was all hard going!  Nice breeze but hot at 28 degrees by 10:00 am.

5km Tempo Run

2km warm-up

5km ..... at what felt like the 'right effort'.

8:10;  8:09;  8:29;  7:41;  7:47
Avg. Pace ........ 8:04
Avg. Heart Rate ... 154 (97%)..... a glitch surely!

2km cool-down.

Time ~~~~  40:20

Total 9km

F.I.R.S.T. pace for tempo run based on a 40 min kilometre is 8:11m/k so I guess I did that...just!

Wednesday, February 05, 2014

Easy Run/Walk


Another lovely cool day for another easy run...with some walking to keep heart rate at 96-106 MAF.

AHR 107 (67%)

I'll be in Sydney for the next 2 days staying with a definitely non-running friend at Randwick!  To make up the missed sessions, I'll do Thursday's tempo run on Saturday and Friday's easy run on Sunday. Till then....

Bucky chasing no.1 concubine!

Tuesday, February 04, 2014

It's Back to Winter! ~~~

Who would believe we would drop temperatures from 32 degrees yesterday to 16 degrees today!  By comparison, today could well be a winter's day: light drizzle and surrounding mist over the ranges.  Perfect!

Chevalier College track:

12 min warm-up
4 strides and drills

5 x 800m at good effort, no set pace.
6:12;    6:00;    5:43;    5:45;    5:41

Short cool-down and stretches.

Based on a 40 minute 5km ( the slowest in the F.I.R.S.T. programs!) 6:10 time for 800m, my effort would seem to have been OK!  Good to finish feeling I could have run each repeat faster. 

A long way to go, but at least I'm on my way!

Saturday, February 01, 2014

One Week Finished ~~~

Today's run marks the finish of one week of my get-fit program...and I made it to the end!  A nice, relaxed week without having to worry about paces.

Easy running 70 minutes


Another easy run day, though much hotter than I expected it to be.  Frequent walk breaks to keep heart rate at MAF ...96-106 for me.

Checked on cows, calf and goats after finishing at the school.  All very quiet in the goat paddock!  I think Bucky must have had an exhausting night!

'Bucky' hiding behind tree speculating on who's next!!

Today : 70 minutes