Two Fruits

Wednesday, January 21, 2015

Three Weeks Gone


Year to date:  282.85 kms

Altitude gain:  6687 metres

Weekly ave:  94.3 kms

Consistency so far with no overly big weeks.
Most weeks are highlighted by the long hilly, sometimes a mountain, run on a Saturday mixed with mostly very short recovery running during the week.
Altitude gain for strength is still the main focus to the detriment of speed. Last Saturday's double run of 28 kms over Mt Tennent was the best for a couple of years and only 2 minutes over 4 hours, target time. Very happy with the effort.
However, it has resulted in a flat feeling few days since, hopefully only excessive tiredness.
Otherwise, all good, even if I did have to push my pace to keep up on the bike path around the lake with Ewen on his bike. Really need some speed work.

Tuesday, January 13, 2015

Up We Go

Year so far:

Distance:  191.2 km

Altitude gain:  4306 metres

This year has only two target events, one a race & one a fun run.
However, both are long with the first coming up soon in mid March being the CBR 100 km over the north side trails on the Canberra Centenary Trail.
It's not that hilly, undulating in places, nothing steep. Looking at 13 hours hopefully, may be a little more depending on the day.
The second target event will be in outback Australia, on a similar basis to the one I did 18 months ago now on the Birdsville Track.
This year there are 3 choices in locations & each will depend on the prevailing weather at the time.
The main issue is the cold weather in winter in the outback deserts. The temp can drop below freezing at night & me & cold are not really friends.
So timing will be important. If I run in northern Australia, then winter will be Ok, so June, July & August are in play.
If I run in southern Australia, then timing may be in September or early October.
I don't want hot weather, so fine, sunny, dry tracks & mild temperatures up to 25-30 degrees in the daytime will be perfect.
Meantime, I'll keep to the hills, mountains & fire trails where I feel completely at home even though the outback tracks are almost dead flat. Strength & endurance come before speed.

Sunday, January 4, 2015

Long & Hilly in 2015

Year so Far:

Distance:  78.35 km

Altitude gain:   2433 metres

While there have been only 4 days of the year, the focus has to be on long & hilly.
Basically, if I am to run this year injury free, then speed must decrease & endurance with strength must increase.
As this well be my last year in this ultra running game, I need to make it a good one.
First priority is the CBR 100 km in March, a hilly run along the Canberra Centenary Trail on the north side of the city. The organisers have included a walking section with a 36 hour time limit, so the easier part of the full 145 km trail has been marked as the course.
Second priority will then be some silly long outback run similar to what I did in 2013. Just where & when will depend on too many other outside factors including work & family.
If that doesn't come to fruition, then the 48 hour at Caboolture may be considered. I've done it before, as a lead up to my 2013 Birdsville run, but it's no where as interesting or challenging than running in the desert.
So at the moment, I need to maintain consistency with over 100 km weeks, then a ease back recovery week. Will be looking to some 130-140 km weeks as the months go by, before some bigger totals once the weather cools off into autumn.

Thursday, January 1, 2015

Year in Review 2014

Running Totals:

Distance  2685.55 km
Running Days:  208
Ave per run day:  12.9 kms
Ave per week:  51.5 kms
Ave per month:  223.8 km

If it wasn't for the last couple of months of reasonable running, then the year would have been a disaster, mainly due to a lingering hip flexor injury.
The year started out Ok, with Jan & Feb both running more than 320 kms each then a good March with 450 kms.
Then, it all fell apart with a hip flexor injury caused by carrying a large object from the car to inside the house & twisting the wrong way.
Rest & known recovery methods didn't work, so an intended long run during the winter was cancelled. Four months later, treatment finally kicked in and the hip is probably now at 95% which I can handle with care.
The last few months have allowed running totals of 406 kms & 377 kms which mean there is a descent base to build on into 2015.
Short term plan is the Canberra 100 km in mid March, but later than that is yet to be worked out.
This year has started well with a mountainous run up Stockyard Spur from Corin Dam of 32 kms with just under 1400 metres of elevation gain. Moving time at around 4 and half hours is also a great start to the endurance base.

Tuesday, December 9, 2014

December - Weekly Average

December:  so far -  109.6 kms

Year: 2417.45 kms in 49 weeks at ave 49.33 kms

December has started off well, running everyday, although there was a very short jog in there last Friday.
The main focus has been to build strength with the endurance side taking a back seat for the moment.
Saturday's long run has recently been centred on a series of hills or a mountain.
Last week, a good run over Mt Tennent, down to Bushfold Flats & out to Booroomba Rocks and back. Distance just over 31 kms but it had 1520 metres of altitude gain.
These training runs/walks are certainly not based on speed, that will hopefully return one day.
To average 50 kms per week for the year, I only have to run another 190 km in 3 weeks, or 65 kms per week. Recently being doing between 85 - 105 kms per week.
Not a bad recovery from a low of near 40 kms per week a few months ago after almost 6 months of little running due to a hip flexor injury. The nice warmer weather is helping with that.
I may have a slight chance of catching Ewen if he doesn't get on top of his recent injuries. Going to be a close call.

Sunday, November 30, 2014

November - A Good Month

Running:

Last week:  101.35 km

November:  406.85 kms in 26/30 days at ave 15.65 kms per run

Year:  2307.85 in 11 months at ave 209.8 kms  per month

I wrote after the October monthly handicap, 5 weeks ago, that I felt as though I had turned the corner.
There is no speed in my legs but the endurance base is there and a 4 hour run now feels quite normal.
Lucky there were 5 Saturday's in the month allowing an extra long weekend run. During the week I keep the distance of the running quite short, protecting my almost recovered hip injury.
I can now moved from what I have called base rebuilding to now a return to run training.
Not much will change except to focus on the CBR100 km in March.
So slowly increasing the length of Saturday's long run, upping the distances of the mid week & looking to get some speed back into the legs.
There were 4 over 30 km long runs this month, plus a solid if slow Mt Tennent run early in the month.
Of course, there has to be a maintenance of the recovery process. I won't get far if get injured again.
All good at this stage, looking forward to a nice summer of running.

Sunday, November 16, 2014

First Half of November

Running:

Last week:  110.9 km
November:  221.8 km
Year:           2122.8 km

Slowly starting to build this base with many short week day runs now due to some very warm spring weather. Last Friday, afternoon temps hit 37 degrees, so on these days I just go short.

I have finally cracked the 100 kms for the week for the first time since back in March before injury to my hip. It's taken a long time to get it almost right, probably now at 95%. Cold weather doesn't help.
Consistent running has now increased the weekly total average to just over 46 kms per week for the year. A good target now with 6 weeks to go would be 50 kms per week average.
One part lacking from my running is speed, but base building is more important at this stage.
There are no race plans for remainder of this year with the Canberra 100 km in March next year a goal to make the start line. Early bird entries close at end of this month so that's an incentive to keep going.
Otherwise, all good. Hope the nice spring time weather continues. Don't mind the heat, don't like the rain.