Two Fruits

Sunday, March 18, 2018

Week 11 - After Gone Nuts

Running:  Year to Date

Distance:  1080.35 kms in 11 weeks at ave  98.2 kms ( down from 107.5 kms at week 8)

Last 3 weeks:  220.5 kms

Altitude:  33,235 metres in 11 weeks at ave 3,021 metres ( down from 3,647 metres at week 8)

Last 3 weeks:  4,060 metres

Ran, enjoyed & finished Gone Nuts 101 kms 2 weeks ago. Amazingly scenic run over the Nut at Stanley on far North West coast of Tasmania, along beaches, through outgoing creek flows over the sands,farmland tracks, bush & rocky outcrops to finish at Wynyard.
For all the training I had done, especially the vertical metres and plenty of time on feet, I felt I ran out of " running legs".
With around 3000 metres of up hill in the race, I had heaps of solid walking pace & climbing, but after around 65-70 kms, just didn't have the legs to run. Combined with darkness & some rough tracks carved out of farmland, liked this last section of the race, I finished walk strong, just not enough pace. Final race result was 17 hrs 47 mins for 101 kms. Would have liked around 14 hours to finish in the daylight. So, I'll work on that aspect for next time. Overall, a fantastic event.
After race day, we had a week on holiday near the beaches of Port Sorell near Devonport where I spent 2-3 times a day in the sea to help the legs recover. No problems at all, just a bit tired.
The past week, back to some gentle jogging. On one very easy, going slowly, run I felt a twang in my left Achilles. Walked home, booked a massage.
The wonderful Jodie found several deep down sore spots, one of which was the cause of the Achilles ache. Massaged out the soreness, all good now although very careful.
Neverest Challenge in Canberra is next on the plan. Seems more like my scene now with steep up hill, power walk, and steep down hill where I can gently jog.

Sunday, February 25, 2018

Week 8 - Easing Back

Running:  Year to Date

Distance:  859.85 kms in 8 weeks at ave  107.5 kms ( down from 115.2 kms at week 7)

Last week:  53.45 kms

Altitude:  Garmin: 29,175 metres in 8 weeks at ave  3,647 metres ( down from 3,929 metres at week 7)
               Strava:  31,694 metres

Last week:  1,674 metres

It's taper time, which I'm not good at. You feel really good, fighting fit as best you can be, ready to go. But it's still a week or more until race day.
I'm all set to go. Bought the last of the compulsory gear, a pea-less whistle from BCF. Why does it not need a pea ? Who knows ! But now I have one with & one without.
A good last solid run today over my local hill. Felt great, no worries at all about the 17 kms with just over 1100 metres of up.
We will head up north early next week to settle in, explore part of the course & rest.
Biggest problem will be attending the race briefing on Friday night, then getting out of bed at 3:30 am to catch the bus to the start line at 4:30 am for a 6 am start. Not much sleep that night. May be nana nap on Thursday afternoon, problem solved.
Next problem, getting 101 kms done before sundown. That's an incentive to keep going.

Sunday, February 18, 2018

Week 7 - A Little Easier

Running:  Year to Date

Distance:  806.4 kms in 7 weeks at ave  115.2 kms ( down from 117.7 kms at week 6)

Last week:  100.25 kms

Altitude:  Garmin  27,501 metres in 7 weeks at ave  3,929 metres ( up from 3,890 metres at week 6)
                 Strava   29,806 metres

Last week:  Garmin 4,164 metres
                    Strava   4,455 metres

With only 2 weeks to go until Gone Nuts 101 km, this was the last week of training before easing back. My longest run has been just over 40 kms, most vert in one run was 2323 metres with plenty of long runs in the 5-7 hour time range.
I hope I've done enough, not only to get through the race, but to have a reasonable run and not struggle over the final stages. I would like to be able to run most of the way and only walk up the steepest climbs.
Not much else to be done now except keep moving, may be a short quick session on the oval one day. Also need to book a massage.
The training plan based on 10 days has worked well. Much of the time I have been just in front allowing for plenty of easy days. Always running fresh, no injuries or tiredness.

Sunday, February 11, 2018

Week 6 - Right on Plan

Running:  Year to Date

Distance:  706.15 kms in 6 weeks at ave  117.7 kms ( down from 117.9 kms at week 3)

Last 3 weeks:  352.45 kms

Altitude:  23,337 metres in 6 weeks at ave  3,890 metres ( down from 4,373 metres at week 6)

Last 3 weeks:  10,177 metres

I'm catching up after being away on a short holiday for 10 days where there was plenty of easy, but flat, running. However, most of that was on either beaches or bike paths. I did get some faster than usual tempo runs done which is normally missing.
Managed to find only a few hills that really did not contribute to keeping the averages on track.
Back home and started on Saturday with a solid 40 kms run with 2300 metres of up hill. Long day out, over 6 hours on the move with a few stops to chat & admire the views from my local mountain summit.
As mentioned in my previous post, I now run to a 10 day plan instead of a 7 day plan. Although, the figures above are the normal Mon - Sun as a full week this year ends on a Sunday.
My 10 day plan allows more flexibility, now I don't need to work, to run longish during the week if necessary. Rest or real cut back days, walking, can be had anytime.
It's now 3 weeks until Gone Nuts 101 km. A couple more long runs this week, then start to ease back the distances, freshen up and hope I have done enough to get to the start line, then the finish line.

Sunday, January 21, 2018

Week 3 - New Plan is Working

Running:  Year to Date

Distance:  353.7 kms in 3 weeks at ave 117.9 kms ( up from 116.65 kms after 2 weeks)

Last week:  120.6 kms

Altitude:  Garmin - 13,160 metres in 3 weeks at ave  4,387 metres ( up from 4,373 metres after 2 weeks)

Last week:  4,414 metres

Altitude:  Strava - 15,013 metres

The new training plan is based on 10 days. However, the figures above are based on a normal 7 week. Now that week days & weekends kind of mix, I can run long or short or easy or rest any day.
It's all based on averages over 10 days. Started the year with distance at 12 kms per day, so 120 kms over 10 days. Vertical started at 350 metres per day, so 3500 metres over 10 days.
A good long run, a good medium long run means I can have plenty of easy days. These are more likely to be double walk days incorporating some river recovery sessions. No pressure to meet daily targets.
Averages rise a little each 10 days, distance up to 15 kms, vertical up to 500 metres. After 20 days, averages rise to 18 kms & 600 metres with the last day of the month, a complete rest day.
With Gone Nuts distance at 101 kms and around 2500 metres of up hill, I should be on the start line reasonably trained up, but also fresh.
At this stage, I'm ahead of target. But I know at the end of the upcoming week, we will be away on a short holiday. That's fine, no pressure to do much except go for relaxing short runs followed by a swim in the sea.
Finally, note the big difference between Garmin & Strava vertical. Got me confused.

Sunday, January 14, 2018

New Year - First Two Weeks

Running:  Year to date

Distance:  233.3 kms in 2 weeks at ave 116.65 kms ( both Garmin Connect & Strava)

Garmin Connect:  8,746 metres in 2 weeks at ave  4,373 metres per week
Strava:                10,508 metres in 2 weeks at ave  5,254 metres per week

Off to a good start for the year working to a newish training plan.
Having built the base for both endurance & strength, it's time to up the training for a tilt at Gone Nuts 101 km in early March.
These first couple of weeks have included longer mid week runs and a few very short run or walk days instead of complete rest days. I find doing nothing days are not good for me as the next day is difficult to get going again.
The Gone Nuts race is undulating ( not gently) with many ups and downs as opposed to very hilly. My vertical metres base should come in very handy.
The new plan is based on a 10 day instead of the normal 7 day routine with an increase for 3 weeks, then a cut back week.
So far, so good.

Saturday, December 30, 2017

Week 52 - Another Year Completed

Running:  Year to Date

Distance:  3,955.85 kms in 52 weeks at ave  76.1 kms ( up from 75.8 kms in week 51)

Last week:  88.25 kms

Altitude:  135,248 metres ( record) in 52 weeks at ave 2,601 metres ( up from 2,573 metres in week 51)

Last week:  4,015 metres

Long term average ( past 19 years) for distance is 3,880 kms per year, so this year is slightly above average.
Vertical metres have only been measured for 3 years with the availability of reasonably accurate GPS devises. Still plenty of debate as to which figures should be used as I have found big variances recently between Strava, Garmin Connect & Relive my Run.
This year, by a big margin, most vertical metres going up from 76,400 to 102,900 to this years over 135,000 metres.
The bigger mountain behind my current home in Hobart, Tasmania compared to the hills and mountain ranges in Canberra has meant a reduction in distance & increase in up hill. Even the flatter trails are undulating. Unless you stick to the edge of the river & suburban streets, then there is no choice but to do hills.
Biggest month for both distance ( 368 kms) & vertical ( 16,050 metres) was November settling back into a home routine after being away on a 2 month holiday. September was the lowest for both distance & vertical.
I won't run on the last day of the year, may be a short walk, but that's all.
Overall, a good year finding some spectacular scenery from plenty of mountain tops. Hopefully these old legs will be still Ok for another year before it's time to cut back & do all this just for fun.