Tuesday, May 26, 2009

Hill Repeats at Parliament House

I met up with Ewen and speedycoach at Parliament House at 4.30pm and was able to run for 8km with them as a warm-up before our training began.
Our main session was hill repeats. We warmed up with our usual loop of PH in and out the trails and tracks before running 20 times up a hill of about 100m jogging back to the start each time. It was a tough session but I quite liked it, especially after the half way mark when you start counting down! We finished with another loop of PH.
Total distance: 16km (including warm up)
I did a gym strength session yesterday morning and another session before work this morning.
Tomorrow morning is RPM class at the gym.

Saturday, May 23, 2009

Windy Weather Wakes a Water Rat!

I met up with Ewen at Questacon carpark and we ran the West Basin end of the lake, a similar run to the one we did a few weeks back but without the extra loop round the Museum. It was a pleasant climate but the wind was a bit strong in parts. We had a great opportunity to catch up on all the news - so many different topics of conversation - great fun. We did spot a very large water rat running across our path - eeek - glad I wasn't swimming in the lake! It was warm enough to run in a singlet top but we cooled down pretty quickly after we stopped. On went all the layers before we enjoyed really good coffee and cake at the little place by the lake.
Total distance: 17.5km
Time taken: 1:50
Average pace per km: 6:19

Friday, May 22, 2009

Training long intervals at speed

At Dickson Oval last night after our warm-up (and brrrr, we needed that warm-up) we ran 3 x 1km round the track fast with a short jog between. Our speedycoach timed us and handicapped us accordingly. I was put on a 15 secs handicap. My times were pretty consistent - 5:00, 4:59, 5:00. We ran a cool down to finish. Lovely people there tonight - some recent newcomers and lots of interesting conversation.
Total distance: just under 8km
Today I enjoyed Body Balance and lots of stretching at the gym.

Monday, May 18, 2009

Why am I going backwards?

That's what my speedycoach asked me after my abysmal effort at Canberra's 40th Half Marathon yesterday. I have no excuses. The conditions were absolutely perfect, no wind, cold but sunny and altogether a beautiful morning for a run. There were over 800 starters and lots of running friends setting PB's. I ran the first km comfortably in 5:35, the next km in 5:38 and then it was all downhill from there - each km being slower than the one before! I didn't walk at all although my pace was nearly walking pace as I ran up the hills. I had forgotten how many there are in this course. The end result was that I finished in 2hrs 6mins which is very slow and 5 mins slower than the Weston Creek Half 5 weeks prior to the marathon. Yes indeed, I am going backwards but now I will have a little break from races - I think my next big event is the City to Surf in August after a 5 week holiday in USA which means my training may be a bit challenged.
Distance: 21.1km (plus 1km warm-up)
Calories burned: 1255
This afternoon I went to speedygeoff's training at Parliament House. We ran a warm-up loop followed by 6 x [1min fast, 1min] slow round the grassy verge in front of PH. We then turned and ran in the opposite direction for 6 x [1min fast, 1min slow]. We followed this with a warm-down long loop.
Total distance: 8km
I was the slowest runner tonight but glad that I at least turned up and managed to run. My legs feel ok, probably because my training runs are faster than my half marathon pace!

Wednesday, May 13, 2009

Is this tapering?

Yesterday morning I did the upper body part of CJ's program at the gym and this morning I did the rest of the program plus a 15mins abs class. After work today I ran from the office and round Lake Ginninderra which is nearby. It was unexpectedly brisk outside with a chilly wind. It was also quite dark by the time I finished which could have had something to do with the fact that half way round the lake I came across Rach and Al walking their dogs and stopped to talk a while (no, surely not) before continuing back to the office in the semi light.
Total distance: 8km
Time taken: 47mins
Average pace per km: 5:57
Calories burned: 458
Now there's just over 3 days until the 40th Canberra Half Marathon. I hope the pleasant weather continues and the wind stays away!

Monday, May 11, 2009

speedy training at PH

Tonight I managed to arrive at Parliament House in time to run the 8km warm-up with Ewen and Geoff. After this we met up with the group and ran a warm-up loop of PH before the main session of 8 x 80secs hard with a slow jog back to the start on 4 minutes. This was run on the flat under lights and afterwards we ran the warm down loop through the trails where I found my headlamp was very useful to show the way.
Total distance: 16.5km
Calories burned: 975

Saturday, May 09, 2009

A Quick Catch-up!

I can't believe it's almost a week since my last blog entry - oops, that's what happens when you have a few nights out in a row. Now I finally have a window of opportunity to update the week.
As there was no training due to the speedygeese dinner in the evening (a great night) I ran earlier in the day. I ran 10km and followed this with 6 x 100m strides (fast out and slow back).
Total distance: 11.2km
Time taken: 58:14 (for 10km)
Average pace per km for 10km: 5:49
Calories burned: 585

I had to go out straight after work for the evening so no running today, just CJ's strength program in the morning before work.

6.15am - RPM class - 45mins
7am - Abs class - 15mins
5.30pm - Short run from home squeezed in before meeting with CJ at gym
Total distance: 5.23km
Time taken: 30:03
Average pace per km: 5:44
Calories burned: 304
6.15pm - CJ's program at CIT Gym - 45mins

5.30pm - speedygeoff's training at Dickson Oval
Two warm-up laps: 2.92k (big loop, stretch, small loop) followed by main set as follows:
In relay teams of 3, 8 x (400 hard - lane 4, anti-clockwise / 400 easy - lane 6, clockwise)
That was the plan but our team only managed 7 sets before we finished with a warm-down lap of 1km.
Total distance: 10:23km
Calories burned: 600

6.15am - Body Balance class - great stretching

This morning I met Ewen at Questacon at the very civilised hour of 9am. We ran down to the lake and ran the West Basin loop of the lake incorporating the loop round the museum before heading back to Questacon. I had forgotten how many undulations there are on that end of the lake but a large part of the run was the half marathon course for next weekend so it was important to try that run again after a long break from the hills. I defnitely noticed them but the company compensated! We enjoyed a lovely coffee in the sun by the lake afterwards before I had to dash off for a shower and a hair appointment and afternoon tea at Tilleys with good friends later - such a great day.
Total distance: 19km
Time taken: 1:58:31
Average pace per km: 6:14
Calories burned: 1126
Happy Mothers' Day tomorrow to all those mothers and grandmothers out there!

Sunday, May 03, 2009

A Perfect Autumn Day

Wow, what a day! It was an absolute stunner. The day started quite early when I drove to collect my son from the airport and then I spent a lovely morning with my daughter-in-law at the Hall Markets. The sun was shining brightly and it was just beautiful outside. Later in the afternoon I went for a tempo run in perfect conditions. There wasn't a breath of wind and the trees were very pretty with all their Autumn colours. I really enjoyed the run. I just love this time of the year on sunny days - not too hot and not too cold - delightful!
Total distance: 10km
Time taken: 57:19
Average pace per km: 5:43
Calories burned: 585
I had popped a chicken in the oven before I left home and beautiful smells wafted to greet me when I arrived home - mmmm!

Saturday, May 02, 2009

Enjoying the Sunshine

After talking with Ewen last night I decided to run with him from the War Memorial this morning instead of the other option of running at the Cotter at 7.30am. Ewen and I met at the civilised hour of 8.30am. The sun was already shining and I wore shorts and a long sleeved top which I tied round my waist as the warmth of the sun became stronger. We ran along the Ainslie track to Campbell Park, Duntroon, the Wetlands, Nara Park, Commonwealth Ave and back to the War Memorial. It was great to have company but by 14km my legs were definitely feeling slow and I was glad when we reached our destination. We were both so looking forward to our coffee only to discover that our favourite spot had closed for renovations. So off we drove to Hudsons in Dickson to imbibe in yummy apple and blueberry crumble and cappuccino sitting outside enjoying the warmth of the sun.
Total distance: 18km
Time taken: 1:52:56
Average pace per km: 6:16/km
Calories burned: 1061

Friday, May 01, 2009

My First Session Back at Dickson

I arrived early for my first session back at Dickson Oval yesterday with the purpose of warming up and squeezing in a few extra kms. Our speedycoach had run even earlier so I ran on my own for an easy and pleasant 5km run round the local streets before the session started. There were ten of us at training. We ran 12 x 200m with a 100m float, which translated to nine laps of 400m starting with the 100m slower. It was great to catch up with Caroline and Marg and to meet another new starter, Heidi. I tried my best to run on my toes for the fast repeats and relaxed for the floats. I was very pleased that I managed to complete the whole session and was only lapped once (by 6 people mind you)!
Total distance: 13km
The temperature has improved in Canberra. Although it was zero degrees as I drove to Body Balance at 6am this morning the day was a very pleasant 17deg and the forecast is for much the same over the next week. The problem is there's only a few hours in the middle of the day when the warmth of the sun makes the days so lovely - pity about the COLD mornings!