Tuesday, November 21, 2017

8km Run with 5k @ Tempo Pace ~~~~~

1.5k warm-up

5km Tempo Run:
7:50;   7:55;   7:52;   7:56;  7:25

1.5k warm-down

The plan was 4k tempo but I forgot to look at the Garmin and ran 5k instead.  Ran the last k faster purposely!

AHR 115 -128bpm;  84% -95% of max.

  TE   2.3

Total 8km

Bowral Parkrun Cycle Path

Monday, November 20, 2017

Short Run With Intervals ~~~~~


10 mins. warm-up; 5 x 1.5mins; 1.5 mins. RI; 5 mins cool-down


Thursday, November 16, 2017

Run with Intervals ~~~~~



Alternative way to exercise your dog?
12 mins. warm-up
6.7km including 15 x 90 seconds intervals; 90 seconds RI
12 mins cool down

AHR  97-126bpm
71% - 93% of max.

TE 2.2

Wednesday, November 15, 2017

Tuesday & Wednesday ~~~~~

Tuesday :   Progression Run

On Bowral Parkrun cycle path:

20 mins easy including short walks

Then  4 x 1km Progression
8:21;    8:23;    8:04;    7:17

AHR 89% of max
TE   2.6

Cool down Jog/walk
TOTAL : 7.68km

Wednesday:  Easy Day:  Warn-up.....Drills with strides, cool down (3.55km)

Tempo run 1km (looking for even 250m splits)
1:39;  1:35;   1:38;   1:41

1km cool down

Total 5.55km

Monday, November 13, 2017

Jog/Walk ~~~~~~

Somewhat tired this morning but got out just to turn the legs over.  Pleased I did because my legs felt better when I finished than when I started.

Jog/Walk
60/30 seconds

4km

Sunday, November 12, 2017

Fisher's Ghost 5km Race - Today!

5k on a demanding, hilly course in the grounds of the University of Western Sydney, Campbelltown.

Time 38:53

7:37;  7:37;  7:41;  8:39;  6:59

1st place Female 70+!!






Monday, November 06, 2017

Run With Long Intervals ~~~~~

Raining!

Warm-up

5 x 3 minutes

2 mins RI

Cool down.


Thursday, November 02, 2017

Short Intervals ~~~~~

12mins. warm-up
15 x 1.5 minutes
1.5 minutes RI
15 mins cool down.

Felt good during this workout!



Tuesday, October 31, 2017

Progression Run ~~~~~

Warm-up
 4km  ...  starting easy and progressively making each km 10seconds faster
Cool-down.

Using Bowral Parkrun course, down the grassy hill, up hill and down hill for warm-up!  (1.4km)

Cool-down:  1.3km on cycle path & up hill; stretches on grass.

4km splits:  8:55;  8:45;   8:32;   8:01  ... improving!

TE 2.3 


Monday, October 30, 2017

Long Intervals ~~~~~

12 mins warm-up

5 x 3.5minutes
1:55 RI

Cool-down

I used the intervals setting on Garmin for this workout.



Saturday, October 28, 2017

Bowral Parkrun - #102

5k in 39:44  (88.67% age grading)
7.59m/k
AHR 125-137bpm (92-101% of max.)

7:44;   7:37;   7:51;   7:57;   8:36 (walking up that bloody hill!)

TE  3.2 Improving! (First time to go over 3 in months!)




Thursday, October 26, 2017

More Catching Up! ~~~~~

I can't seem to get ahead or even on time lately!  So here are the past 3 days' training:

Monday's Long Intervals:
5 x 4mins
2mins RI

4.78km
AHR 101-133bpm (74%-98% of max.)



Tuesday's Progression Run: 8km:  not good!  Pace all over the place!

Thursday's Short Intervals:  Warm-up;  15x90secs; 45 sec RI; Cool-down.

Monday, October 23, 2017

Catching Up ~~~~

Saturday, 21/10 .....Bowral parkrun
Volunteer Tail walker

44:07
79.6% age graded.

Monday:  Long Intervals
12 mins warm

5 x 4 minutes (hard!)
2 mins RI

Cool-down.



Wednesday, October 18, 2017

Short Intervals ~~~~~~

Warm-up 12 mins.
15 x 150m
150m RI
Cool Down

150m up slope - 150m RI down!

100th Parkun & WorldRecord!!

14/10/17 ....  World Record for oldest woman to run 100 parkruns!










Wednesday, October 11, 2017

Tempo/Progression Run ~~~~~

.... where each 1km is supposed to be run around 5 seconds faster than the previous one!  I think I did better with this this week; last week pace was all over the place.  Nice to see any improvement!

On Bowral Parkrun course: 6.72km

AHR 107-127bpm  =  79%-93% of max.

TE 2.3

Splits   8:36;  8:28;   8:19;   8:08;   8:07;   6:29



Monday, October 09, 2017

Long Interals in Continuous Run ~~~~~

Renwick and surrounding streets.

12 minutes warm-up
5 x 400m
400m RI brisk walk
Cool-down.

2:56;   2:46;   2:40;   3:01;   2:59

AHR 94-130bpm  =  69%-96% of max.

TE 1.9

Total 6.15km





Friday, October 06, 2017

Just Turning the Legs Over ~~~~~

School Soccer Field
An easy, rest day before my 99th parkrun tomorrow!  1 Set Magill drills with strides alternating.




Wednesday, October 04, 2017

Short Intervals ~~~

Phew!  These left me huffing and puffing!  Nice change though.  Rest day tomorrow!

12 minutes warm-up
15 x 60 seconds hard
30 secs RI
12 minutes cool down.

3.58km in 35 mins total
MHR 125bpm = 91% of max.
TE 2.0



Tuesday, October 03, 2017

Long Progression Run ~~~~~

1.5k warm-up
6km gradually increasing pace each km
1.5k cool-down.

I used Bowral parkrun course for this session.  Gorgeous morning for a run!

6km in 50:35
Avg. pace 8:25m/k
AHR 109-130bpm = 80% - 90% of max.

Avg. Pace: 8:27;  8:26;  8:29;  9:00;  8:15;  7:57

TE  2.1

Included a few short hill reps up the grassy hill during the cool down!  Stretches at finish.




Monday, October 02, 2017

Making Some Changes ~~~~~ Long Intervals

Stepping away from my usual program and trying some different runs.  It'll take a few weeks/months to make a judgement about improved and faster pace for 5km.

Long Intervals:
12 minutes warm-up
5 x 3minutes ... around 5k pace
1.5minutes RI walk
12 minutes cool-down

This was interesting and a welcome change from the usual Chev track session.


5x3mins paces : 7:11;   6:52;   7:25;  8:18;   7:28
AHR 74%-90% of max.

TE 1.8!

Sunday, October 01, 2017

Bowral Parkrun - #98!!

Nearly there!

38:45  (90.92% age grade)

AHR 123-135bpm (90-99% of max.)

7:28;    7:32;    7:37;    8:03;   8:04

TE 2.4

Strong wind all the way out and back!



Thursday, September 28, 2017

Tempo Run - and some rain!

Windy and a few light showers- what a relief to see rain again!

My Program:
1.5k easy
1.5k @ pace 7:52m/k
1.5k easy
1.5k @ pace 7:52m/k
1.5k easy

My pace for both pace segments:
7:50m/k and 7:51m/k....Phew!  Just ahead of VP!

AHR 102-122bpm/75%-90% of max.

TE 2.0



Tuesday, September 26, 2017

7 Weeks to Fishers Ghost 5km ~~~~~

Kicked started the week yesterday with some Magill Drills/Strides - about 30 mins.

Today:  Chev Track

2.3km warm-up/couple strides
1600m, 1200m, 800m, 400m ... 400m RI

VP ran 12:07;  9:00;  5:56;  2:56

I ran    13:14;  10:37;  6:29;  3:16 .. way too slow!  Couldn't go any faster!



Tuesday, September 19, 2017

Back to 5km Training ~~~~ Fishers Ghost 5km, Nov. 12

Blackmores 10km Bridge Run - done!  A slow 1:23:10 on Sunday, 17th.




Today, Tuesday, 19th:
Track at Chev. College

Program: 8 x 400m 2:56 (VP set to run 7:20m/k based on 38:30 for 5km at parkrun)
400m RI

2km warm-up
4 x 400m ... legs still tired after Sunday!
2:52;    2:52;   2:52;    2:49

Short cool-down walk and few stretches.

It's a start!





Saturday, September 09, 2017

Thursday and Today ~~~~

I can't seem to keep up updating my blog!  So the last 2 runs were:

Thursday:  6km 
5km run on Bowral parkrun cycle path + 3 x 3minute uphill

Today (Saturday) : Bowral parkrun 5km
38:26 (91.67 Age Graded)

Tomorrow (Sunday), last long run (11km) before Blackmores 10km Bridge Run on Sunday, 17th Sept.


Busy looking after new triplets!




Tuesday, September 05, 2017

Saturday, Sunday and Today ~~~~~

Saturday : 95th parkrun.. parkrun horribilis!  So many walk breaks! 41:45mins. 80.36% Age Grade.

Sunday : Long run/walk, 30/30seconds ..felt much better after this one!  12km

Today (Tuesday) :  for the first time that I can recall I had to abandon a track session at Chev. College.  Never before have I felt such a fierce, freezing cold gale sweeping in every direction across the oval!  I did 2 of 6x600m before making a bee line for protection in the car!

Not the best start to another week with just 2 more before Blackmore's 10km Bridge Run!


Thursday, August 31, 2017

Run and Hill Repeats ~~~~~

Bowral parkrun cycle path and bloody hill!

5km warm-up
6x30 seconds + 2 x 3:30 minutes Hill Repeats;  walk down RI.

Felt lethargic for the entire time!  I'd like to blame the new Hoka Clifton IV shoes but that would be a false accusation, though I think they are noticeably heavier than wat I've been wearing.  Not the shoes, just me!



Total  6.76km

Tuesday, August 29, 2017

Chev. Track ~~~~~

I don't like long repeats one little bit!  They're just too damned hard!  And, to make matters worse, VP nearly always finishes ahead of me!

So this morning: Chev. College : no lanes marked this week so I ran just inside the boundary fence on the oval, two and a bit times around to make 1000m reps.

1.4km warm-up incl. few drills/strides

3 x 1000m (7:45);  400m RI

7:59  AHR 114-127bpm (84%-93% of max.)  TE 1.5

7:46  AHR 116-129bpm (85%-95% of max.)  TE 1.6

8:15  AHR 115-133bpm (85%-98% of max.   TE 1.6





Saturday, August 26, 2017

Bowral Parkrun (with a twist) - My 94th Run ~~~~~

Another exceptionally cold, frosty and foggy parkrun!  However, I was pleased to run the entire course without a walk break and for the first time in a long while - didn't slow down much at all on the final uphill leg.  So, the hill repeats I've been doing on Thursdays for the past 3 weeks just might be paying dividends.  Anyhow, it was encouraging enough for me to continue with the session for  a few more Thursdays.  Besides, I like doing it!

5km in 39:16 (55 seconds better than last Saturday!)
85.44% Age Grading
AHR  123-138bpm;  90% - 101% of max.
TE 2.7  'Maintaining Fitness'
7:57;   7:51;   7:48;   7:39;   8:01





Earlier this morning : 
Alarm rang; dressed quickly; said good-bye to Amy (still curled up on her heated rug!); gave her a treat for no reason other than that I was leaving!  So dark, cold and foggy; not another car on the road; street lights still on.

Briars car park deserted.. except for me! Jump out, start warm-up jog 15 minutes; return to car park - still empty!  Had I got the day wrong?  Was it really Saturday? Yes, yesterday was Friday and tomorrow is Sunday so it must be Saturday!  Where is everyone?  Should be arriving by 7:45am ... as I thought it was!  Check Garmin time -- panic, fright, dismay - it was  6:45am!  I'd got up at 5:15am; Briars at 6:30am; finished warm-up at 6:45am!!

Mortified and with egg on my face, back into the car where I lay low,
emerging 30 minutes later to start the warm-up all over again!

How could this happen?

Thursday, August 24, 2017

5km Plus Hill Repeats ~~~~~

Bowral Parkrun cycle path for warm-up including a few drills/strides.

5km warm-up + few drills/strides

First Set:  6 x 30 seconds Hill reps; walk down RI
Second Set : 4 x 3:30 mins;  walk down RI

AHR 101-129bpm/74% - 95% of max.   TE  1.4

Stretches on grass to finish a fairly exhausting but enjoyable session!






Wednesday, August 23, 2017

Tuesday's Track ~~~~

Chev. oval, lanes no longer visible.

Program:

10-20 mins warm-up
2 of 4 x 1200m ... both slower than VP!

Changed to 6 x 100m intervals by running the long sides of the soccer field and walking the short sides as RI.





Monday, August 21, 2017

Saturdy and Sunday ~~~~~

Another cold and slow Bowral parkrun: my 93rd!

40:11 .....  83.49 % age grade
TE 4.5  Highly Improving!   What?  OK, I'll take it!  

Sunday ...  Long Run : 10km Diamond Fields Road... TE 2.9


Road surface improving as graders move further along the dirt road.