Two Fruits

Thursday, July 30, 2015

Week 30 - Not Big Enough

Running - Year to date:

Distance:   2,463.35 kms  in 30  weeks at  ave  82.1 km ( up from 80.9 km last week )

Last week:  116.1 kms in 6 days at ave 19.35 kms

Altitude:   47,459  metres in 30 weeks at  1,582 metres  ( up from 1,571 metres last week)

Last week:  1,893 metres in 6 days at ave 316 metres

Another good week but not really getting in the big distances or altitude that I need. While I have had only 3 rest days this month, the long runs need extending. The short mid week running is at easy pace, with a good hilly one in there of about 20 kms with around 400 metres of up hill on Tuesday.
Highlight of the week was a win ( Gold medal) in the monthly veteran's athletic running handicap over the 9 km Little Black Mountain course. It was undulating and a good back up run as I had done a 40 km training run the day before.
Otherwise, all good. Seem to getting it together. A week of reasonable winter weather has helped. 

Wednesday, July 22, 2015

Week 29 and Getting Better

Year To Date

Running to week 29:

Distance:  2,347.25 kms  in  29 weeks at  ave  80.9 km  per week ( up from 79.8 km last week )

This week:  113.7 kms  in  6 days  at  ave   18.95 kms  per run day

Altitude:   45,566 metres in 29 weeks at  ave  1,571 metres per week ( up from 1,530 metres last week )

This week:  2,740 metres in 6 days  at  ave  457 metres per run day

The month is going well with 365 kms ran so far in 20 days with 2 rest days.
Highlight of the week was last Saturday with a good trip up Mt Tennent and out and back to the old deep space tracking station at Honeysuckle. That journey accounted for 40 kms and just under 1,700 metres of up hill for the week.
Followed up on Sunday with an easy run of 20 kms over a course to be used for our next work group bush walk. A good weekend with the other run days being the " junk" easy days that make a good proportion of my running. The rest day last Thursday was spent buying new trail running shoes.
On target for 500 kms ( the plan) for the month, so don't have to do anything too much to get there.
It's still winter so I hope the weather doesn't turn feral just yet. Been fairly lucky so far.

Thursday, July 16, 2015

Week 28 - A Good One


Distance:  2,233.55 km in 28 weeks  at  ave  79.8 kms ( up from 78.07 km last week )

Last week:  125.65 kms ( 7 days  at  ave  17.95 kms )

Altitude:  42,826 metres in 28 weeks  at  ave  1,530 metres  ( up from 1,497 metres last week )

Last week:  2,409 metres ( 7 days at  ave  344 metres)

A consistent week managing to run on all 7 days ( shortest 12.2 kms, longest 32.1 kms ) getting it done despite some ordinary winter weather.
Nothing really special to report with Saturday's long run being up on to Mt Rob Roy where visibility being down to may be 50 metres due to low cloud. The mountain is just under 1100 metres in  height so no view from the top is not uncommon.
A bush walk on Sunday ( 22.5 kms ) with some people from work counted in the totals as it part of the training plan. Riding the mountain bike to and from work or just for a ride doesn't count as it's not recorded.
Otherwise, all good, no problems as the countdown continues with only 6 more weeks to go. I've entered the Bush Capital 63 kms in 2 week's time, but won't taper for that, just have an easy day or two before hand.

Wednesday, July 8, 2015

Week 27, Another Good One

Running - Year So Far

Distance:  2,107.9 kms in 27 weeks at ave  78.07 km ( up from 76.78 km last week )

This week:  111.55 km

Altitude:  40,417 metres in 27 weeks at ave  1,497 metres  ( up from 1,458 metres last week )

This week:  2,511 metres

Another good week considering I had yesterday ( Tues ) as a rest day. No problems, just had too many other things to do. Plus a rest is always good.

Highlight of the week was on Saturday with a long solo run along the Bullen Range. I had previously been along the first half so I knew where to go. A park ranger also had given me an idea of where some of the tracks went. I was confident of not getting lost.
I had thought the first half was difficult, plenty of ups and downs with only a couple of steep parts.
But the second half is really hard. Not expecting to have to walk down some of the slopes sideways & hang on to any small tree I could find.
The morning out measured 40 kms with just over 1600 metres of up hill. In comparison, Mt Tennent for a double trip has the same altitude gain in 28 kms, but this felt even more difficult.

A great training session, will certainly do it again but need company to help ease the pain.
Otherwise, all going well and still on plan.

Thursday, July 2, 2015

Half A Year Done Plus A Day

Running to Date - Week 26

Distance:  1996.35 kms in 26 weeks at ave  76.78 kms ( up from 75.76 kms last week )

Distance last week :  102.3 kms

Altitude:  37,906 in 26 weeks at ave  1,458 metres ( up from 1,440 metres last week )

Altitude gain last week: 1,887 metres

Progressing along nicely at this stage without many long hard days. Only the hilly longer run on a Saturday morning is more than what most weekday running is at around the 12-15 kms. Once a week I throw in either a quicker, for me, short run, a lap of the lake which is basically flat, or a race.
Highlight this past week was doing the ascent of Mt Ainslie twice and also going up Mt Majura on Saturday mixed in with a surveillance of the monthly handicap course. A good 30 kms the day before racing the around the base of Mt Ainslie on Sunday.
I had a good run, starting back in group 31, to get a 25th place finish.
Consistency is still key to the training with the main aspect now to slowly increase distances from just over the 100 km mark.
A day off running next Tuesday, trip to Sydney, so trying to hit 120 kms will be a challenge in 6 days. Weather is forecast to be cold, hoping for no rain. All good, holding it together well.

Wednesday, June 24, 2015

Week 25 - A Good One

Year to Date to Week 25

Distance:  1,894.05 kms in 25 weeks at ave  75.76 kms  (  up from 74.4 kms last week )
Last week:  107.85 kms

Altitude:  39,019 metres in 25 weeks at ave  1,440 metres ( up from 1,420 metres last week )
Last week:  1,922 metres

Today was the end of week 25 for the year, and a good one running all 7 days if you count a short 3.2 kms last Wednesday as a running day.

The weekly target at this stage is to consolidate around the 110 kms, and increase all through July and August to top out with a couple of weekly totals at the 165 kms ( just over 100 miles ).
Given that most of my long Saturday training is undulating to hilly, I work on the lack of distance will be made up by the amount of climbing I do. Strength will ultimately help more than pushing beyond my limits chasing distance.
At this stage, the plan has been written, I must follow it to avoid burn out, injury or sickness.
Really need the winter weather to hold to cold & dry, no more rain. If we get rain, please let there be snow on the western mountain range so we can get a run done up there to enjoy a proper winter wonderland.

Wednesday, June 17, 2015

Sri Chinmoy Week

Running:  Year to Date

Distance:  1,786.2 kms in 24 weeks at  ave  74.4 km ( down from 74.8 kms last week )

Altitude:  34,097 metres in 24 weeks at ave  1,420 metres ( down from 1,478 metres last week )

The week was highlighted by a trip to Sydney for the Sri Chinmoy ultra events consisting of a 24 hour, a 12 hour & my fun run, the 6 hour.
I didn't really taper for this & treated it just like a normal weekend training run having just a day off on Friday.
A normal 400 metre lane track at Campbelltown on the southern outskirts of Sydney with busy traffic close by as well as the train line. No problems with either and the occasional passing train just a slight distraction.
The other major distraction as far as the girls were concerned was the rugby league players going through their warm up routine in the middle of the arena. The guys were massive in size, obviously built for footy, doubt they would last an hour on the running track.
Run for me started well for first 3 and half hours, then I developed a tender spot on top of my left foot. As well, another tender spot across lower back. Worked out both were related, the foot being the referred pain site. Not really a foot problem. May be another issue in there somewhere, all interconnected.
A visit to the medical tent to get foot taped as a precaution, then back out to finish off the last hour and pick up some pace. I had slowed and walked more than I wanted in that 4 hour section.
Finished off with a good last hour to clock up 54.9 kms in the 6 hours. The clock doesn't stop if you do, so the overall km rate is not reflective of the actual running time having sat in the medical tent for around 15 minutes doing nothing.
A short cold shower after the run, then crewed during the night getting 2 x 1.5 hours of sleep in the early but coolest hours.
A typically good event put on by the Sri Chinmoy group with a runner from New Zealand setting a new world record in the 24 hour event for his first 12 hours in my age group of M60 of around 132 kms.
I haven't ran this week due to travel on Sunday and then 3 days of rain since Monday.
I did manage to get a small window of opportunity to get to the very cool waters of the Murrumbidgee River on Monday. Great help and I should be back in action on Thursday or Friday, weather permitting. All aches & pains have gone & new training plan has been written for next 2 and half  months.