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.





Saturday, August 19, 2017

The Week So Far ~~~


Forgot Tuesday and Thursday!

Tuesday: 4 x 800m  Ok but still struggled.  About 5km incl. warm-up and cool-down.  Chev track.

Thursday:  So cold and windy I almost called the session off;  Bowral parkrun cycle path long warm-up then 3x 30seconds up hill repeats followed by 3x60seconds uphill reps.  6km total.

Friday:
New Hoka Hoka One One, Clifton IV shoes.  Sun visor, cap, T-shirt and compression socks a gift from Hoka!  Would like more of their socks!  Love them!

Tuesday, August 15, 2017

Saturday, Sunday and Today ~~~~~

Saturday:  Bowral Parkrun in another slow time of 39:40 (84.58% age graded).

Sunday:  Long Run/Walk 13km.  TE 2.8 .. Maintaining!

Today, Tuesday:  Track at Chev. College
4 -6 x 800m ... I did 4!
6:10 or 7:43m/k

My times:   6:08;    6:26;    6:30;    6:15

Lanes not visible so it was guess work where to run!


"Leg Drains"!


Thursday, August 10, 2017

Continuous Session including Hill Repeats ~~~~

The








on our Bowral Parkrun course!

After a long warm-up :  First set: 6x30 seconds with 30sec RI.

Second set:  4x3:30minutes with jog/walk down RI.

Short cool down walk and stretches.

Very pleased with myself after this tough session!

7km.  AHR 100-134bpm (74% -99% of max.)

Wednesday, August 09, 2017

Strength Exercises!

... as set out in my program from "Run Less Run Faster", on non-running days.  While I can still hold 'the plank' comfortably for 2 minutes, I'm happy!

Tomorrow, some long hill repeats; another assault on the
.... on our Bowral Parkrun  course!

Tuesday, August 08, 2017

Road Repeats ~~~~~

Jog warm-up about 20 mins.  Scarlett Street.  Super morning, but bit windy on every second repeat where I turned around to return to the start ... to run the next repeat.

10 x 400m (3:03), 90 secs. RI

Pleased that all 10 were ahead of VP!

2:56;   2:53;   2:56;   2:59;  2:53;   3:01;   2:52;   2:59;   2:53;   2:56






Sunday, August 06, 2017

Saturday and Sunday ~~~~~

Saturday : Missed parkrun!

Sunday :  After probably more than 2 years I made a return to Range Road for a long run this morning...


12km:  Run/Walk 30/30 seconds

2hours;  AHR 104-131 bpm/76% -96% of max.  TE  2.9 ... Maintaining!

I'd just about forgotten how tough and hilly this road is but very soon reminded!  I parked at the "Abbey Aged Care facility" on Range Road ..... thought it a good advertisement to be seen running down the long driveway and up the first of many hills! 

Wonderful views from the crest; recalled the many much longer runs I'd done there years back when preparing for a marathon; all the way to Glenquarry and then down winding Tourist Road and the hard climb back up again!  Four, five and six hours! Recall driving the course on the previous day and placing water bottles along the course to save carrying any!  When I look back to those days, I don't know how I did it!  Those were the days, my friends!  Those were the days!

Very much enjoyed the change from the rough surface of Diamond Fields Road to a sealed road all the way. At 6km turnaround I ran every 2nd run segment as a 30 second acceleration; got back faster that way to where I started looking more like a resident of the Age Care facility than when I set off!






Thursday, August 03, 2017

An Uphill Battle! ~~~~~

Forgot to write up Tuesday's track session at Chev.  Nothing to shout out loud about either!  I was behind VP for the entire time so I'll leave it at that!
1600m 1200m, 800m 400m.

Today, Thursday:  and another change from the usual tempo run.....

As a continuous run......  Long Hill Repeats ... Bowral Parkrun grassy hill and cycle path: 6.5km total...

12 mins warm-up on cycle path

First Set:
6x30 seconds up hill with 30secs RI downhill

Second Set:
4 x 3:30 minutes from the bottom to the top with jog/walk down RIs.

15 mins cool-down

This was a tough slog up that hill!

MHR 134 bpm.... 99% of max.!! 

TE only 2.8 after all that donkeywork!


From almost at the top.





Tuesday, August 01, 2017

Saturday and Sunday ~~~~~

Saturday's Bowral Parkrun, #91 for me!  :  did the entire 5km run/walk, 60/30 seconds right from the start and still managed to go under the vital moment of 40 minutes!

5km in 39:01 Age Grade 85.99%
TE 5.0  =  OVERREACHING!!  Meaning the activity was very demanding.. and it certainly felt that way!

Finishing a "very demanding" parkrun!


Sunday's Long Run :  did the same 60/30 jog/walk for 14km in 2hrs 16mins.
TE  2.8 ... Maintaining!




Thursday, July 27, 2017

A Mixed Bag ~~~~~

In order to keep Thursday easier, I set off to do a MHR test instead of the usual tempo run.  This involved a thorough warm-up, 3 minutes hard running, 3 minutes easy, 3 minutes hard running; take the highest reading from the 2nd 3 minutes as MHR.  Bowral parkrun course.  Beautiful morning!

3.5km warm-up .. starting from Briars

First fast 3km :  118 -127 bpm

3 mins. easy

Second fast 3km : 125-132 bpm

5.7km Run/walk 30/60 incl. 10 x 30 secs. strides.  Finishing at Briars; stretches on the grass.

Total 10.4km

And that was it!  Test shows MHR of 132bpm, added on 4 more for good measure making MHR 136 bpm, which is exactly what I've been using as MHR before doing the test!






Tuesday, July 25, 2017

Road Repeats ~~~~~~~

Today's session:

10-20 min warm-up
4 x 1000m (400m RI)
7:45m/k (pace in my program based on 40min finish time for parkrun 5km)
Cool-down

I did 2.6km warm-up + Few strides/drills

7:49;  AHR 122 bpm/90% of max. TE 2.3
7;42;  AHR 116 bpm/85% of max.  TE 2.1
7:33;  AHR 117 bpm/86% of max.  TE 2.1
7:45;  AHR 117 bpm/86% of max.  TE 2.2



Pleasantly warm morning for a change!



Sunday, July 23, 2017

Saturday and Sunday ~~~~~

I'd like nothing better than to forget both days! 

Bowral parkrun on Saturday with temperatures below zero and thick white frost like snow all over the grassed areas, wasn't any way comfortable for me to even think about running and so I chose to run/walk, 30/30 seconds, but still felt positively done in at the finish!

5k in 40:52
Age graded 82:10%

Last night, Saturday, I must have slept for best part of 10 hours and woke looking forward to the Sunday long run/walk of 14km which my 10km program told me I was to do!  An unwise decision, in hindsight, was I changed the usual 30/30 run/walk I've been incorporating into long runs, to 60/30.   After just a few minutes I could see and feel the folly of my thinking!  Dead legs!  Not just dying, but dead and 14km to go!

While I could still think straight, I kept 60/30 going but, with 6km still to go, I was feeling nauseous and unsteady on the rough dirt road.  Of course, something more than a mug of coffee before leaving home, would have been a sensible thing to do!  Made a switch in the run/walk scenario from 60/30 run/walk to 30/60 run walk!  That way I made it back to where I started, a sad and sorry mess!  In the p.m. slept, exhausted for nearly 2 hours, falling asleep stretched out on the lounge with 'Amy' comfortably asleep on my stomach!

I may have to 're-design' the coming week's program to better suit my enfeebled state of mind and body!






13.5km in 2 hrs 20 mins.
AHR 98-118bpm (72-87% of max.)
TE 2.3 ...  Maintaining Fitness!  I was dying on my feet!

Thursday, July 20, 2017

Tempo Run in Wicked Wind!

1st 3km @ ST pace.
Horrible conditions on Bowral cycle path this morning!  Unbelievably windy everywhere but especially going down the grassy hill where it felt like trying to go down on an escalator that's going up!

1.5km warm-up
3km @ ST pace VP 8:10m/k)
1.5k easy
3km @ ST pace
1.5km easy .... skipped this!

First 3km OK and ahead of VP.  
AHR 112-121 bpm =  82-89% of max.
TE 3.1 Improving!

Second 3km not so good!  Garmin battery went flat at 2.2km but I knew it would be 3km once I got back to the top of the hill at Briars.  VP was in front .... just!
AHR 117-134bpm = 86-99% of max.
TE 2.9  Maintaining 

No cool-down!  Too darned cold and windy!





Tuesday, July 18, 2017

Saturday, Sunday, Monday and Today ~~~~~

Saturday and Sunday : 5km and 6km respectively, run/walk

Monday : Nothing!

Tuesday :  Starting up 10km program with 8 weeks till Blackmores Harbour Bridge 10km

10-20 min warm-up
400m 600m, 800m, 800m, 600m, 400m
3:03;  4:37;  6:10 etc......

I did 20 mins warm-up, then
400m (2:46);  600m (4:35);  800m (6:00);  400m (3:03)

I skipped the second 800m and 600m because I was out of energy!






Thursday, July 13, 2017

A-CHOO! AAAA-CHOO!

Laid up all week so far with the doozy of a head cold that I brought back from Sydney last weekend after running the Real Sydney Harbour 10km. Coughing, sneezing, nose blowing - in short, I feel lousy!  One thing that knocks me down is the common cold and  I always feel like I'm about to die!


Can't see that I'll do any running this week for sure, but I was hoping, that by next week, I'd feel well enough to ease back into something short and easy.  At the moment, even that looks doubtful.  Nothing much I can do about it so no point in fretting; just do what I've been doing - rest, sitting in the sun, keep up fluids etc.


Monday, July 10, 2017

Saturday and Sunday ~~~~~

Saturday, I caught the train to Sydney for Sunday's Sydney Harbour 10km run.

Sunday:  Sydney Harbour 10km




10km  (1:18:33)
Flat, scenic course and happy to go under 80 minutes!

Next ... prepare for Blackmore's 10km Bridge Run, September 16.  I needed to take a few walk breaks during Sunday's 10km; must do something about this before Blackmore's!

Thursday, July 06, 2017

Walking Up and Jogging Down ~~~~~

I've heard about the hills on Oxley Drive, Mt Gibraltar, but never ventured there until this morning and might be a while before I go there again!  Starting at the bottom of Oxford Street, it was all up steep hill, all the way!  Never levelled out at all, and after seeing that it just kept on going up and up into the unknown, I turned back -  jogging downhill all the way to where I started.

I don't think I could ever run these uphills; just walking had me puffing and panting for breath and hair-pin bends make it virtually impossible to see on-coming cars;  dangerous!  Anyhow, I only wanted a short walk today - and that's what I got - a tough one nevertheless!

Puffing My Way Up Oxley Drive - and Jogging Down!  4km

Wednesday, July 05, 2017

Googling reasons for 620 stopping/starting mid activity ~~~~~

After a good deal of Googling I've come across a couple of suggestions to try:  (1)  If I have 'auto pause' on, which I do, start moving just before pressing 'start'; it seems that if pressing 'start' standing still, auto pause kicks in. Poor Garmin - it's only doing what it's been told to do! I doubt this is the cause for me as the Garmin stops/starts recording when well into run  ....  OR (2) try turning off  'auto pause' which apparently works for some.  I've decided on the latter suggestion and will see what happens during tomorrow's easy run.  In the meantime I'll do some further searching.

I have doubts that this will get rid of this recent problem but worth a try ... before Sydney Harbour 10km on Sunday!

About 'auto pause' - it's possible, with auto pause on, that the Garmin thinks I've stopped running when it's because I'm running so slowly it believes I've stopped!!


Tuesday, July 04, 2017

Intervals that Garmin messed up! ~~~~~

Messed up big time and I was so cross I could've screamed with annoyance!  If I mess up, that's OK but Garmin?  No siree!  The awful thing kept freezing up in the middle of the activity and all I could do was stop/start the thing and hope it got moving again.  Sometimes it did, sometimes it didn't, so I cursed and swore, got myself into a thoroughly bad mood and for most of the workout I had very little idea of what I was doing!

What I set out to do was:

12 mins warm-up  .... I did 14mins.

Set 1:
6 x 30 seconds. 30 secs RI .. did these on long incline Renwick Drive

Renwick Drive

Set 2
4 x 3.5 minutes hard  .. did these on level ground in Scarlet Street
RI 90 secs to 4 minutes

8min cool-down

Scarlet Street


I will have to look into why Garmin is refusing to work; cold weather?  I need it to work properly on Sunday!   Hope to find out because this morning's activities sent my blood pressure sky high for sure!