Two Fruits

Thursday, July 21, 2016

Week 29 - Another Solid Week

Running:  Year to Date

Distance:  2,641.35 kms in 29 weeks at ave  91.1 kms ( up from 90.9 kms in week 28)

Last week:  95.85 kms

Altitude:  61,635 metres in 29 weeks at ave  2,125 metres ( up from 2,122 metres in week 28)

Last week:  2,212 metres

Another solid & enjoyable week of running with a good " race " and a good mid week hilly training run.
First, last Sunday a run in the Sri Chinmoy 30 kms, Gungahlin Gallop starting at Hall showgrounds and using and out and back on the Canberra Centenary Trail including twice up to the top of One Tree Hill.
Basically a chance to pace Mandy along to get her a good results in the female section ( she finished 5th) and picked up a 1st in my own age group. A beautiful day weather wise but running on a muddy trail after rain earlier in the week. Otherwise, perfect winter running conditions, even a touch on the warm side.
Then, a couple of easy days before a " last time" Cotter run on Wednesday with the lovely Rosie. better not get on her wrong side, she can get you thrown in jail. Contacts you know.
Weather a little iffy on the day, so be stayed close to the dam and enjoyed some wonderful views from the top of Mt McDonald. Squeezed out 25 kms in under 3 hrs with 960 metres of up hill. Great day, very enjoyable.
This may well be my last routine week of running as packing, moving house interstate will disrupt any running chances. There is another week to go, so play it as it happens. Otherwise, all good, enjoying this mild winter weather, but a bit of sunshine would be nice.

Thursday, July 14, 2016

Week 28 - Above Average

Running:  Year to Date

Distance:  2,545.5 kms in 28 weeks at ave  90.9 kms  ( up from 90.55 kms in week 27)

Last week:  100.4 kms

Altitude:  59,425 metres in 28 weeks at ave  2,122 metres ( up from 2,107 metres in week 27)

Last week:  2,543 metres

I had a rest day on Tuesday to have an important lunch date with Mrs Muscles. First time in over a year, and so good to catch up again before I head overseas to live back in Tasmania in a few week's time.
A couple of hilly training runs, one of 34 kms & one of 25 kms with around a thousand metres of up hill in each.
The three remaining days were around the 10 kms in distance and ran at about 5' 30" pace.
Happy to again hit the 100 kms for the week, above average vertical as well.
I'm thinking now that with no target events coming up in the near future, Point to Pinnacle is not until mid November, I might have to find a short even flat race to maintain focus.
Hopefully, this weekend's Sri Chinmoy 30 kms might help. Not sure on whether to treat it as a fun event & run along side Mandy, or stretch it out and run it as race chasing an age group win ?
Whatever, running is always meant to be fun and that's how I will treat it.

Thursday, July 7, 2016

Week 27 - All About the Vert

Running:  Year to Date

Distance:  2,445.1 kms in 27 weeks at ave  90.55 kms ( up from 90.4 kms at week 26)

Last week:  93.75 kms

Altitude:  56,880 metres in 27 weeks at ave  2,107 metres ( up from 2,061 metres at week 26)

Last week:  3,296 metres

I didn't run last Saturday, so this was achieved in 6 days. Should be happy with that.
With no long run, distance was achieved by consistency with a couple of days at 21-23 kms & a couple at 14 kms each. Happy also with the pace at the moment as I can stroll along easy if I want but still seem to have a bit of speed when I need especially on a bit of down hill.
This week was really all about the hills. Three of them had serious amount of altitude gain ( vert) starting with 900 metres on a run on the eastern side of Googong Dam last Friday, ( pace 7'00" per km)
Saturday was the rest day.
Sunday was another trip to the Bullen Range, 23 kms with a nice 930 metres of vert, ( pace 7'54" per km)
Couple of easy flat runs on Tues & Wed.
Then today, a rare solo run up and down Mt Tennent on the single narrow walking track with it's rocks, steps & fallen timber to negotiate. It's 7 kms of up hill one way. So 14 kms altogether, with 816 metres of vert. ( pace 8'16" per km).
A good week, no problems although I don't think over 3000 metres of vert is possible every week.

Thursday, June 30, 2016

Week 26 - Half Year Done

Running:  Year to date

Distance:   2,351.35 kms in 26 weeks at ave  90.4 kms ( same as week 25 )

Last week:  92.15kms

Altitude:  53,584 metres in 26 weeks at ave  2,061 metres ( up from 2,046 metres in week 25)

Last week:  2,426 metres

The first half of the year is done and dusted. The averages per week haven't varied by much all year and I'm happy with the consistency.
With only 2 main feature events, the 6 Hour track run in March and Neverest at the end of April, tapering and full recovery hasn't meant much down time.
Also, there have been few really big weeks. Distance wise, biggest week was only 124 kms.
Altitude wise, excluding Neverest week, that was 4,200 metres, the others were all around the average.
Maintaining consistency is all that matters now. Once back in Tasmania to live, I'll prepare for my first attempt at Point to Pinnacle, a road run up Mt Wellington from sea level to the top of the mountain at 1,270 metres in mid November. Should be fun as the event gets big numbers.
However, the weather can be all seasons experienced in the few hours to do the event. Cold, windy, may be snow can be expected.




Thursday, June 23, 2016

Week 25 - Consistency

Running:  Year to date

Distance:  2,259.2 kms in 25 weeks at ave  90.4 kms ( up from 90.2 kms at week 24)

Last week:  94.2 kms

Altitude:  51,158 metres in 25 weeks at ave 2,046 metres ( down from 2,065 metres at week 24)

Last week:  1,583 metres

Some one on Facebook shared an article on what is the most single important aspect of running. It's not about any secret training plan or eating habit, not the good physio or masseur.
It's about being consistent with all aspects, mixing up the various functions of training, but doing it all on a regular basis.
At the moment, I'm just trying to be consistent. No racing plans in the foreseeable future, so a little bit everyday. It's working well with easy 10-12 kms jogs being done at very comfortable pace with a few hills in there for strength. Longest run this week, 19.5 kms.
Not always will I be able to get 90 kms per week done. When I need to tap back in and ramp up the training, it shouldn't be much of a drama.

Thursday, June 16, 2016

Week 24 - An Up and Down One, Twice

Running:  Year to date

Distance:  2,165.00 kms in 24 weeks at ave  90.2 kms ( up from 89.75 kms in week 23)

Last week: 100.8 kms

Altitude:  49,575 metres in 24 weeks at ave  2,065 metres ( up from 2,019 metres in week 23)

Last week:  3,146 metres

The headline title refers to the two wonderful trips along the Bullen Range over the long weekend.
Saturday a group of us started at the northern ( Cotter) end and ran along the top of the range as far as the Deep Space Communications Station. It's about 13 kms each way, so just over half way.
Also, it's certainly the more difficult section to do with a fairly steep up after the first 500 metres. Saturday accounted for 28 kms and 1,159 metres of altitude gain of the week's total.
An easy 12 kms on Sunday, felt good.
Then on Monday morning,  I had the company of my usual running mate to do the southern end. It's just 10 minutes drive from home.
This end we have covered many times before, we now know when all the up sections are expected, and there are plenty of them. This trip again about 28 kms with slightly less but still plenty, 1,083 metres of up hill.
Another cold start, big frost, -3.5 degrees but sunny and no breeze making a perfect morning to admire the scenery. Being up high on the mountain range is so good, the clear, crisp sky making the edges so clean. One of the best day's out for a long time.
A good week, a rest day on Tuesday, happy to get to the 100 kms and over 3,000 metres for the week.



Thursday, June 9, 2016

Week 23 - No Long Run

Running - Year to date

Distance:   2,064.2 kms in 23 weeks at ave  89.75 kms ( down from 90.75 kms in week 22)

Last week:  67.75 kms

Altitude:  46,429 metres in 23 weeks at ave  2,019 metres ( down from 2,060 metres in week 22)

Last week: 1,108 metres

This is what happens when we survive a week of around 100 mls of rain mainly falling over the weekend.
Managed to get only 12 kms done on Saturday afternoon, but didn't venture out on Sunday. Consistent rain, although not heavy wasn't my idea of a fun 3-4 hours on the trails.
Longest run of the week was 13.0 kms, shortest run was today at just under 8 kms. Not much elevation gain either, so the averages have fallen on all counts. I'm keen to get the distance average back above 90 & keep the elevation above 2,000.
However, I'm cruising along nicely when I'm out there, quite enjoying running without the pressure of having to focus on actually training for some long off event.