Two Fruits

Thursday, February 11, 2016

Week 6 - A Big One

Running:  Year to Date

Distance:  575.65 kms in 6 weeks at ave  95.9 kms  ( up from last week ave 88.5 kms)

Last week:  133.00 kms

Altitude:  11,959 metres in 6 weeks  at ave  1,993 metres  ( up from last week 1,892 metres )

Last week:  2,496 metres

Biggest week for a long time mainly due to a long run last Saturday and being on holidays this week.
That resulted in another long run today with a couple of others to Mt Rob Roy for the 72nd time in my running life.
Last Saturday was 40 kms and reasonably flat ( 700 metres ) and today 28 kms ( 1032 metres) making up the bulk of the weekly totals. A good session on the soft grass down on the oval make for a nice change last Sunday.
In the past, I have ran plenty of times over 130 kms in a week. At the moment, two main goals in training, a solid, not fast, strength & endurance long run complimented by a speedy session when there is no race day.
Going well at the moment, no worries.

Thursday, February 4, 2016

Week 5 - Up and Go

Running:  Year to date

Distance:  442.65 kms  in 5 weeks at ave  88.5 kms  ( up from 87.3 km last week )

Last week:  93.4 kms

Altitude gain:  9,463 metres in 5 weeks at ave  1,892 metres ( up from 1,824 metres last week)

Last week:  2,165 metres

A good week just gone with a rest day on Monday.
Highlight of the week was a great trip along the Bullen Range which accounted for a 38% of the distance, 35 kms and 67% of the altitude, 1450 metres.
I had the company of my usual Saturday morning running mate plus a female who has been training for Buffalo Stampede marathon. Plus a newie getting ready for his first Six Foot Track.
We had a good morning, out for over 4 and half hours of moving time plus some rest breaks. Stopped at the river at Point Hut on our way home for a beaut 15 minutes in the cool water, so nice.
First vet's athletic club monthly running handicap the next day over the short 6 kms. Started out Ok, just consistent, but dropped off the pace with 2 kms to go. Nothing unexpected, all good.
Rain early on Monday, then found myself a bit busy to run, so called it a rest day.
Tuesday's easy run started out terrible, legs not in sync with the head. Rest day's don't seem to help. After first km, stopped at the river to try to get the legs feeling Ok. recent rain has increased the water level, plus knocked a degree or two off the water temperature. It's back to a cool/mild temp, so now having a real beneficial effect. Worked wonders after 8 minutes, so continued my run which improved heaps.
The upcoming weeks will hopefully see less altitude and more distance as the training continues towards a 6 hour track run in mid March.
No problems at this stage, all good.









Thursday, January 28, 2016

Week 4 - A Scenic One

Running:  Year to Date
  
Distance:    349.25 kms in 4 weeks at ave  87.3 kms  ( up from 86.4 kms ave last week)

Last week:  90.1 kms

Altitude:  7,298 metres in 4 weeks at ave  1,824 metres  ( up from 1,624 metres last week)

Last week:  2,427 metres

A couple of really good trips this past week. A good run/some strong walking up to Mt Rob Roy on Saturday morning with company training for several different mountain events. A couple hadn't been down my way so I took them to all the scenic lookouts just so they can say they have been there.
We first went up Theodore Hill, then detoured into the Solar farm, top of Mt Rob Roy ( to the trig itself, which is hidden to the side on a rough track), then back to the short steep climb up Tuggeranong Hill. This trip of 33 kms accounted for almost 1300 metres of climbing, fair chunk of the weekly total. Great morning, the others all went well.
The second and certainly the highlight of the week was a trip to the Snowy Mountains on Tuesday to start a run from Charlottes Pass to get to the very top of Australia at Mt Kosciuszko. We did the Main Walking Track loop to add some distance & height making around 23 kms for the day with 760 metres of up hill. Not a real difficult trip at all, but thoroughly enjoyable with some strong walking & good running on the downhill.
Charlottes Pass is about 1850 metres above sea level & Mt Kozi tops out at 2229 metres. That's not very high by world standards, but we certainly noticed the extra effort required at this higher altitude.
A beautiful day, heaps of others about as Tuesday was Australia Day, so we stood on top of Australia on Australia Day. A great feeling.
A short tempo session on Sunday afternoon was good trying to get some speed back into the legs to be ready for the CBR 6 hour in March.
A good week, we are having some strange summer weather which is making consistency a bit difficult.








Thursday, January 21, 2016

Week 3 - Just Average

Running:  Year to date

Distance:   259.15 kms in 3 weeks at ave  86.4 kms ( down from 87.02 km last week)

Last week:  85.1 kms

Altitude:  4,871 metres in 3 weeks at ave  1,624 metres ( down from 1,709 metres last week)

Last week:  1,452 metres

A mixed week with a good long run ( 35 kms) on Saturday morning and a nice track session ( 9.8 kms at 4' 20" ) on Sunday afternoon.
In between, 4 days of less than 10 kms due to, too busy, a day trip to Sydney ( 8 km walk near the harbour) & a couple of very warm weather days.
Short term plan for early this year has changed with dropping the 100 km trail run in Canberra in early March for a 6 hour track run in mid March, also in Canberra.
The 100 km is almost the same as last year's except they are running the course in reverse with a few minor changes. But the entry fee has almost doubled.
I can run the course any time except it's mostly north side of the city.
The track run is part of a 48, 24 & 12 hour program so should be good fun afterwards watching many familiar faces going around in circles.
I need to get more speed into my running as well as increase the distances to be able to run without stopping for the 6 hours. Still plenty of time to be ready.

Thursday, January 14, 2016

Week 2 - A Hot One

Running: Year to Date

Distance:  174.05  kms in 2 weeks at ave  87.02 km ( down from 98.8 kms last week)

This week:  75.25 kms

Altitude:  3,419 metres in 2 weeks at ave  1,709 metres ( down from 1,827 metres last week)

This week: 1,592 metres

A couple of highlights during the past week. A really good run up Mt Tennent on Saturday morning with a dozen others all of whom I did not know except my usual running mate.
Most of this group are training for Six Foot Track and haven't been up and down Mt Tennent before. Easy to understand why, as it's about 750 metres of up hill in the first 7 kms. We did a loop around the back of the mountain, so 4 kms of fast down hill on the fire trail followed by more up hill to complete the loop. Then the technical 4.7 kms down the walking track which requires plenty of care as it's rocky, very steep in places & plenty of steps & logs to negotiate. Only the last few 100 metres are really open runnable.
My best run up and down for almost 3 years, happy to be as close to the younger ones as I was.
Most of this week's distance & altitude came from this one run.
The other highlight, or lowlight, was the hot weather from Monday to Thursday morning. We are having summer in full with temps this week reaching the very high 30's C.
Managed to run all days this week, but with these hot days, pulled back the distance & kept it flat. These day only around 7-9 kms each resulting in the low weekly total.
However, all good. A bit of heat is always welcome. Best part, very low humidity and little wind.

Thursday, January 7, 2016

A New Year - 2016

Running:

Distance:  98.8 kms  in first week

Altitude:  1,827 metres in first week

We start a new year leaving behind the good and the bad from 2015.
So far, so good with this week slightly above the final averages from last year.
Couple of highlights, a nice Saturday morning run at the Cotter to farewell Clint who is heading to New Zealand to work & live.
The day before and the first day of the year I headed to the grass running track to run 25 laps in lane 5. A good session with 11.4 kms done in 50 mins. As usual, ran bare feet on the grass which was in reasonable condition at the time and would be much better with the rain we had on Tuesday.
That meant a day off running, very welcome to have an excuse to rest after 13 straight days without a spell.
But, the next day, as I have experienced before, was terrible with the legs just not wanting to move with rhythm.
Off to a solid start, plenty to work on in these early weeks & months of 2016.

Thursday, December 31, 2015

Year in Review - 2015

Running:

Ran only 6.25 kms today with not much to add to any of the yearly totals.

A fairly good without being outstanding year with the 4238 kms being above the long term average but no where near the all time best.
More importantly, I recorded altitude figures this year and finished with an elevation gain of 76,387 metres. As most would know, most GPS figures for distance and especially ones for height are not that accurate and should be taken as a best possible guide.
However, I am happy with both of the above for the year. The altitude obviously involved plenty of hard work as I tend towards the steeper hills & mountains.
One of the reasons to tackle this area this year & probably cut back a bit on distance was to gain/maintain strength & endurance especially as I get older.
If I can maintain my present level, then I am hoping in the future my health & general well being will hold together.
Highlights racing wise were few, a couple of 6 hour track runs, the Bush Capital Ultra of 63 kms in winter in cold & wet conditions. I did win 2 gold medals at the veteran's athletic club monthly handicaps. Hadn't won one before this year, so 2 was a big bonus.
Then the long run along the Darling River from Bourke to Wilcannia of 335 kms in 6 days. Easy running, windy against couple of days, then warm/hot days later. Testing but enjoyable week.
Best of all had some great training sessions in all conditions. Both Stockyard Spur run in late winter in the snow and the Neverest 6 times up and down in early winter were great.
Also discovered the Bullen Range now upgraded to suitable fire trail conditions and ran/walked along it 8 times. Very tough, all hills, some steep, no flat parts, wonderful location so close to home.
Then last Monday, ran a full circuit of Googong Dam just over the border in NSW. An easy side and a hard side of 40 plus kms with around 1600 metres of up hill. A good day out.
Happy with the year overall, but not sure what 2016 will have in store.