Two Fruits

Wednesday, May 20, 2015

A Better Week

Running: Year to Date

Distance:  1391.5 kms in 20 weeks at ave  69.6 kms  pw ( up from 67.9 kms)

Altitude gain:  26,344 metres in 20 weeks at ave  1317 metres pw ( up from 1251 metres )

Finally managed 100 kms for the 7 days from last Wednesday, week 19 for the year.
As the weeks of the year go by, it's getting harder to improve on the weekly averages. But, that will get better as the focus on the remainder of the autumn/winter training for a spring time long run.
I'll continue with tried & tested training routine that has worked previously, so plenty of hills & mountains, very gradually increase the distances so 100 km weeks become the low side of normal.
All good at the moment, just need to take care with any other unusual activities.

Wednesday, May 13, 2015

All Going Forward

Year to date:

Running:

Distance:  1290.8 kms in 19 weeks at ave  67.9 kms

Altitude:  23,779 metres in 19 weeks at ave  1251 metres

Managed almost 100 kms last week to lift the weekly average by 1 km. Doesn't take much to let the weekly ave drop, but it's going to be a big effort over next 3-4 months to move it much upwards.
However, I'm likely to run everyday now, unless something happens like a spell of cold wet winter weather.
Keeping the hill running in the plan maintains the strength and allows a few less kms in distance.
A few short term events to focus on will maintain the interest until decisions on what to do later in the year are made.
All good at the moment.
Ewen, Softshoe is getting over his recent long term injury. Plus has a quiet period soon with an overseas trip to mess up winter running. No doubt spring time will see him back in full swing.

Wednesday, May 6, 2015

Routine Running - Finally

Year to date:

Distance:  1205.5 kms in 18 weeks at ave  66.97 kms

Altitude:   21650 metres in 18 weeks at ave 1203 metres

Finally the packed last few months have settled down finishing with last week's holiday.
Now, 4 months of being at home to survive a Canberra winter.
Early morning bike rides to work with temps below freezing with more layers of clothing to keep out the cold are something I have missed for the last 3 winters.
At this stage, the short term plan is to run a 6 hour event in the middle of June in Sydney.
There won't be much time to get big miles done in May, but 6 hours is not that long to have to survive.
Those weekly ave figures above will both need to improve.
Consistent training without pushing too far, too fast, should set up the rest of the year.

Wednesday, April 22, 2015

Mid Month Slump

Running:

April: 

Distance: 74.1 kms
Altitude gain:  1034 metres

Year:
Distance:  1073.3 kms in 16 weeks at ave  67.08 km per week
Altitude gain:  20,246 metres in 16 weeks at ave  1265 metres per week

Suffering a mid month slump but as I knew, this was to be expected.
I had predicted a while ago, that post CBR 100 km in March, the events leading up to and including the AnzacUltra, would take away the opportunity to get back to routine running.
Lucky, the mountain bike riding and the recovery/freshening up has worked well.
I am slowly getting back into normal routine and the running is coming back nicely. Even found a slight improvement in pace, but I'm sure that will disappear as the length of the long runs increase.
Basically, the rest time has helped, but the winter cold won't.
As mentioned before, what I actually focus on doing later this year will depend on how the next couple of months go.
All going well, I will head outback for a long run in spring.
If not, I'll look a couple of short ultras like Surf Coast Century or Great Ocean Walk, both in Victoria in Sept/Oct or Hume & Hovell in NSW in Oct. All three are 100 kms, very doable off a good solid base of winter training.

Wednesday, April 15, 2015

A Week At Stromlo


Running: 

Distance -  1037.5 kms in 15 weeks at ave 69.2 kms p.w.

Altitude gain:  19878 metres in 15 weeks at ave 1325 metres p.w.

Very little running this month ( 39 kms ) due to being very busy at the Anzac Ultra at Stromlo Forest Park since Friday 3rd.
I managed to get some mountain bike riding done as I marked then demarked the course over the 75 km lap. All up bike riding over some easy bike paths & some difficult undulating trails finished with 146 kms.
Given my lack of endurance bike riding, just short commute to and from home to work during the week, I managed to ride comfortably with strong legs.
I think this relates to being a runner that rides rather than a cyclist that runs.
A hectic week at Stromlo while the competitors completed lap after lap of the southern Canberra Centenary Trail, each lap around 75 kms.
Spent many hours driving to unmanned drink stations & checking the course for any moved or lost signs. Lucky, not much to do as nearly all stayed in place.
Not much sleep, but a hugely rewarding week watching some outstanding ultra runners trying to finish 450 kms, 300 kms, 150 kms or 75 kms ( 950 metres of altitude gain on each lap ) in a big variety of weather conditions.
Massive storm on 2nd night put all but 2 competitors off the course for the night, dreadful weather, heavy rain, cold ( 5 deg C) with very strong winds.
A disappointment now for me is that the CBR 100 km I competed in a few weeks ago will not have any results published, so I will not be able to use it as a qualifier for future events this year.
This means I will have to find another ultra race to do with no or soft entry requirements or head outback ago for a solo fun run.
There are plenty of 100 km events on in spring time, so winter might be solid training time.











Tuesday, March 31, 2015

That Winning Feeling

Three Months Done

Distance:  999.2 kms in 3 months at ave  333.06 km p.m.

Altitude gain:  19, 212 metres at ave  6404 metres p.m.

The recovery from the CBR 100 km 10 days ago has been quicker than expected. However, I think that has much to do with the slow pace as there was no damage done. Just getting enough quality sleep, some easy mountain bike rising & a couple of trips to the river and all is good.
However, there will always be residual fatigue under the surface that will show up as soon as I up the intensity, so care needed.
Last Saturday, I did a beautiful, nice and easy training run over the southern end of the Bullen Range on a picture perfect day. Great recovery and still getting to enjoy the outdoors.
Sunday, somehow, I managed my first ever win at the monthly running handicap. Starting out of a " soft" group start at 23, I managed to pass a few & hold on for the win on the grass cross country course at Stromlo Forest Park.
It's not my most favourite course, but the grass surface certainly is nice to run on & in great condition.
Felt good all the way, passing many that started ahead of me helped the confidence. As an out and back course, done twice, it's easy to see the others all around the course. Slightly undulating in places certainly helps me as I like the more difficult courses.
Probably won't like what the handicapper has to say later this week, but I'll go back to where I really should be. Running badly late last year due to injury pushed my group start forward on a month to the point where I have now recovered & winning was almost a certainty.
Winning gives confidence to keep going.
The past 2 weeks have also given the desire to get outback for another long ultra run later this year. Just where I go, yet to be decided. Warm weather will be needed, I'm not going if it's cold.
Struggling through my first winter in 4 years almost here now will be character building again.
Might well be the last .








Thursday, March 26, 2015

12 Weeks Gone Already

Distance:

957.85 kms in 12 weeks at ave 79.8  km

Altitude gain:

18067 metres in 12 weeks at ave 1505 metres

I ran a very easy 6 kms on Wednesday followed by 10 minutes in the now cool waters of the Murrumbidgee River.
Considering I went in to the 100 km last Saturday underdone, I have managed to get through unscathed except the usual just being tired. Another few nights of good quality sleep and I should be back to normal.
The bike riding at a comfortable pace has also helped the recovery. As it did leading up to the big run.
Time now to get ready for a week of race volunteering at the AnzacUltra2015 starting on Easter Monday. Not sure on what I will be required to do, but guessing there won't be too many quiet times.
After that, I will put a plan together for a long run once spring time arrives.
Training in winter won't be to my liking, but hoping to get most of it done during the warmest times of the day. However, a winter/snow run up Stockyard Spur to Mt Gingera & Mt Ginini once we get the white stuff on the ground will be something worth waiting to do.
This year will the first winter I have experienced in 4 years. Missed the recent ones away on holidays. Might be lucky and only have this year to get through. The future is looking bright, at the moment.