Tuesday, May 23, 2017

Road Repeats ~~~~~~

I decided to do today's run on the road instead of Chev. track which meant I could wear my new shoes as they wouldn't get wet running on the sealed road!  This madness usually lasts only until the shoes get their first mark! 

Today's Program:

10-20 min warm-up
2 x 1600m (12:17 based on a 39 min 5km time)
1 x 800m (6:01 as for 1600m)
400m RI


1600m in 12:33 ....... Just behind VP!
400m walk RI

1600m in 12:11 ....... Just ahead of VP!
400m walk RI

800m in 5:43  .........   ahead of VP again!

Cool-down walk.

1600m on road.

Monday, May 22, 2017

Saturday & Sunday ~~~~~

My Weekend!

Nothing to write about! 

Saturday:  Missed parkrun:  felt too tired and not recovered from Thursday's session.

Sunday:  Missed long run due to tummy bug! Probably had something to do with why I was so extra tired yesterday.

A better week coming up!

Thursday, May 18, 2017

Tempo Run ~~~~~ Bowral Parkrun course so pretty in Autumn!

Program :
1.5k warm-up
3km @ ST pace (7:58m/k.. based on recent finish time for 5k at parkrun)

1.5km easy

3km @ ST pace

1.5km easy

3km @ ST pace

1.5km easy

No telling who you'll meet!


3km in 24:48
Avg pace 8:15m/k (VP ahead but did my best!)
TE  2.0

3km in 23:31
Avg. pace 7:50m/k  (I'm ahead of VP..... just!)
TE 2.0

Cool-down 2km
finishing at top of parkrun hill
Stretches on the grass!

TOTAL 11km

Wednesday, May 17, 2017

Rest Day ~~~~~

Usual nothing much!  Few strength exercises at home in the lovely sun which, I hear, is about to change to rain but hopefully not until after tomorrow's tempo run.

Tuesday, May 16, 2017

Chevalier College Track ~~~~~

Arrived early - early by my standards - to use the oval before the school kids came down to practise for their athletics carnival.  Worked out nicely and I finished a cool-down and stretches just in time.

10-20 min warm-up ..  I did 1km
5 x 800m (VP set to run 6:01 based on my recent 38:52 5km time at parkrun) 
400m RI ... I walked these
Cool-down & stretches... short cool-down walk + stretches

5x800m :  5:52;   5:55;   5:51;   5:56;   5:57

AHR 86%-93% of Max.

TE  Minor!

Ran these a few times during warm-up!
My very own 400m lane!

Monday, May 15, 2017

Rest Day ~~~~~

Today, just the usual strength exercises that I normally do on a non-running day.

Sunday, May 14, 2017

Saturday & Sunday ~~~~~~

Saturday :  Bowral Parkrun
86.32%  Age Graded (pleased to be back in the 80%!)
TE  3.2  Improving ... at last!
1:39 min. faster than last parkrun! 

I was more thrilled than I can say to get below 40 minutes for Bowral parkrun where I've been labouring to run below 40 minutes for some weeks, but today I did and I relished the adrenaline rush that came with it for the rest of the day! I was, in fact, as thrilled as if it had been a PB .... well, almost!

Sunday  :  Long Run
10km easy running... few uphill 80m strides
AHR 79% of Max.
TE  2.2  Maintaining

Easy and enjoyable run from school, Diamond Fields Road and back.  That's week one of my 12 week 10km program finished.  I've registered to run the 10km Sydney Harbour 10k on July 9 and I feel I've got off to a good start.  Now to keep the energy and drive going and not get injured!

Thursday, May 11, 2017

First Run for New Shoes!

5km ... Bowral Parkrun!  New NB Fresh Foam Zante Version 3 went for their first run this morning and they felt just fine!  In case they got wet on the downhill grass, I tucked them under my arms and jogged down in bare feet!  Funnily enough, the grass was dry for a change so it wouldn't have mattered had I worn them, but I'm sure they appreciated the care I took of them!  Same, coming back up grassy hill .. no shoes, bare feet!

So.... 5km easy running
8:17m/k avg. pace
HR 110bpm;  MHR 122bpm
TE  1.9  Minor!

My New Runners!

Tuesday, May 09, 2017

Chev. Track ~~~~~

A long time since I was last at Chev. for a track session.  No lanes marked but my friend Phil, the ground's keeper, came down and mowed a wide section of grass around the oval for me!  How good is that?

The program was:
10-20 min warm-up
8 x 400m (3:03 based on a 40min 5k)
400m RI

What I did!
2km warm-up
5 x400m
200m RI
Short cool-down & Stretches on the grass ... in the warm sun!

(1)  3:00;    (2)  3:11;    (3) 3:06;   (4)  3:04;   ( 5)  3:18

AHR 79% - 93% of max.

TE    1.3,  1.2,  1.2,  1.5


Monday, May 08, 2017

Easy Run ~~~~

I had the entire weekend off!  No running at all, so it was back to business this morning after I'd finished at Highlands School.

Nothing more than turning the legs over with a short, easy run that included a few 80m strides and 4 times run up/walk down a 200m hill.  Lovely, warm & sunny day.

Thursday, May 04, 2017

Short & Easy jog ~~~~

3km easy with 4x80m strides

Tuesday, May 02, 2017

A Few Road Repeats ~~~~~

Around to Scarlett Street for this.  Program had 6 repeats but I did 4.  Cool and windy.  No idea why Garmin recorded only half the distance in last repeat unless I pressed a button by mistake.

Warm-up 1km
4 x 500m
2 min. RI
Cool-down  (+ stretches at home)

3:27;  3:52;  3:27;   (0.27 in 2:05)

Monday, May 01, 2017

Easy Running with strides ~~~~~

Too tired to run yesterday, Sunday, so a must to get the legs moving this morning!

4km with 4 x 80m sprints.