Two Fruits

Saturday, March 31, 2007

Cotter- Home of the Brindabella Classic

Distance: 28.65 km
Time: 2 hrs 40 mins 00 secs
Rate: 5'35" per km
Weather: perfect, cool,sunny,calm,temp range 5-15 degrees, humidity 30%

Distance: 104.35km
Running days: 6/7
Ave: 17.39 km per day

Distance: 326.5 km
Running days: 20/31
Ave: 16.32 km per day

Distance: 1127 km
Time: 104 hrs 2 mins 47 secs
Calories: 87113

Well it doesn't get any better than today. Absolutely enjoyed the day from start to finish and afterwards in the river to soak tired bodies and a chat around the table after that.
First the run, cooler days now mean the requirement of taps and water are not so important although Vanity's crossing still has a crystal clear flow and drinkable if required. The course obviously still has few trees so there is no shade, but little wind and no heat means very pleasant conditions. Started out with a group of 8 and soon it had split into 4 lots of 2. Out there alone is not recommended but it is nice to know others are there just in case.
I ran along in a comfortable mode,talk pace when needed or in another world. A very easy partner to run with looking at ease.
Everything was great today, not much more you can say.

Friday, March 30, 2007

Could not help myself

Distance: 12.75 km
Time: 64'27"
Rate: 5'03" per km
Weather: Part sun/cloud,temp 14 degrees,strong NW wind at 25kph,humidity 50%

March: 297.85km
Year: 1099km

Just could not stay still today so headed out against the plan I am following for GH in May. And must say I am glad I did although the cool NW wind didn't make running easy. Simple circuit from home down to Drakeford Dr, Conder side of Tuggy Hill to sub station then behind Theodore houses to Calwell oval, shops and up Johnson Dr.
First half of the run is hilly but had the wind behind so ran at 5'15" km pace but the best part was the 2nd half of 6.5km at 4'47" against the wind, very happy.

Thursday, March 29, 2007

Repeat of Monday

Distance: 14.0 km
Time: 70 mins 21 secs
Rate: 5'02" per km
Weather: cloudy,mild,temp 18 degrees,strong west wind at 25 kph,humidity 80%

Same run as Monday down to Point Hut crossing, along the river track to Pine Is and back home on the gravel track behind Bonython. About as flat a run as I can get off road but there is always the climb up Johnson Dr in the final km. Felt good all the way with 19 seconds of stop time waiting to get across a road.

Tuesday, March 27, 2007

Theodore Hills

Distance: 19.33km
Time: 1hr 46mins 14secs
Rate: 5'29" per km
Weather: sunny, calm, temp 17 degrees, humidity 50%

It has been a while since I have been around the Theodore hills and with no real mountains needing to be climbed, a good chance today just to go for a run. Down past the Calwell shops, the oval and along the edge of the drain to a fire trail behind the Theodore houses to the electricity sub station before a circuit of Tuggeranong Hill. The track goes over the ridge and connects Conder with Theodore/Calwell houses offering great views of the Tuggeranong valley and as far as Woden and Mt Taylor.
Fairly solid run at no great pace, just out there to enjoy the day and appreciate no drizzle or cool winds to ruin the day.

Monday, March 26, 2007

Back in the swing

Distance: 13.93km
Time: 70 mins 43 secs
Rate: 5'04" per km
Weather: cloudy, light drizzle to start,temp 15 degrees, light SE breeze,humidity 70%

Distance: 29.6 km
Running days: 2/2
Ave: 14.8 km per day

Distance: 251.7 km
Running days: 16/26
Ave: 15.73 km per day

Distance: 1052 km
Time: 97 hrs 21 mins 44 secs
Rate: 5'33" per km
Calories: 81178

Today is the real start towards the next mission, Glasshouse Mtns on 20th May. Ran a usual course down to the river and back with not much different to the usual except one small bunny out for a breath of fresh air(as well as me).Run was good at easy tempo with no ill effects from yesterday's race.
Now looking forward to some good running, this tapering and recovery for races just delays the reason we like to get out there and enjoy our natural surroundings. Always seems like lost time to run, I could have done another 150km in those 2 weeks when the weather was at it's best.
Autumn is here and winter is not far away,too cold,normally too wet,chance of snow and dark for half of the day. Bring on spring.

Sunday, March 25, 2007

Monthly vet's handicap - Kowen Forest

Race distance: 7.5 km plus
warm up and cool down 8.2 km = 15.7 km
Race time: 31'45"
Rate: 4'14" per km
Finished 42nd
Weather: sunny,cool with southerly breeze, temp range 10-15 degrees,humidity 45%

A change to be able to run thru the pines trees again as most in the local area were destroyed by bushfires over the past few years. This course while not hilly is not all flat with a good mixture of short uphill and some fast downhill parts to complement the open flat fire trails.
The handicapper hit me one group after last month's result so now start out of group 39 with only the good runners behind me. That is enough to get the feet moving right from the start hoping not to be overtaken early in the race. In fact only 3 went past me so that was good.
I had a good race today with Peter Cullen who started out of the same group and there was not much between us all run. I lead early but Peter caught me by the 4 km mark and we pushed the last 2.5 kms home with both our km times well under 4 minutes per km. Held Peter out in a sprint by just a few seconds.
Very happy with the run at racing pace and finished 10 seconds faster than last year over the same course both times 2 weeks after SFT. Although last year I finished 17th and this year 42nd, no justice.
Finished off the day with a 6.2km cool down and now feel as if the recovery is complete.
Kowen is a very good venue and course and although the southerly was cool, a nice day was had by all.

Saturday, March 24, 2007

First 1000kms for the year

Distance: 24.35km
Time: 2 hrs 24 mins 41 secs
Rate: 5'56" per km
Weather: bit of sun/part cloud,calm to start, windy later,temp range 18-22 degrees, humidity about 50%

Distance: 76.1 km
Running days: 5/7
Ave: 15.22 km per day

Distance: 222.1 km
Running days: 14/24
Ave: 15.86km per day

Distance: 1022.0 km
Time: 94 hrs 53 mins 30 secs
Rate: 5'34" per km
Calories: 79041

Today was never going to be quick but a really enjoyable run at chatter pace. Much discussion about SFT and upcoming Canberra marathon, what to do in the gap between them and how the recovery is going. Hopefully all will be right on the day for all those backing up.
Today was as flat as we could make it without going near the lake so we headed out past the golf course, the War Memorial and behind the houses of Ainslie, Hackett and Watson to turn around and go back the same way. Seemed to be no wind going out but it blew from behind to help on the way back. At one point during a break in the clouds, the sun came out and the warmth was very noticeable. At that stage we were nearly finished which was lucky because too much more would have been a struggle. Just far enough today to be comfortable.
Good run today with some good company to take the mind off any lingering tiredness. CJ had the new cute iPod, so small and light.

Thursday, March 22, 2007

Track - A.I.S.

Distance: 8.75 km
3,000 metres = 11'44"
8 lap spiral(3,412 metres) = 13'56"
warm up and down = 2,338 metres = slow
Weather: mild,calm, temp about 25 degrees, humidity 30%

Last night of the season at the track for me, but with too much slow running in the legs and not enough recovery time yet, a slow night going around and around.

Still a good night and lots of fun so very worthwhile and good to see how others are going after SFT.

Wednesday, March 21, 2007

Run in the sun

Distance: 10.95 km
Time: 55 mins 08 secs
Rate: 5' 01" per km
Weather: sun/part cloud,calm,temp 21 degrees, humidity 50%

A gentle easy run from Woden bus interchange down to Southern Cross Club, right Hindmarsh Dr to Tuggie parkway, right up Oakey Hill and down to sub station, over to the horse paddocks and down to Cotter Road, behind North Curtin oval, follow drain back to start.
The sun finally came out today it was still humid, but at least it didn't rain on my parade. Nice and easy, still lingering tiredness almost gone but not interested in pushing either time or distance at this stage.

Almost to 1,000km for this year so I will update when it happens.

Tuesday, March 20, 2007

Different Hills

Distance: 16.8km
Time: 96 mins 45 secs
Rate: 5'45" per km
Weather: PM run, cloudy,light NW breeze, temp 22 degrees, humidity 70%

A run I do more often in winter than any other time of the year for no real reason I did today just because I needed a change of scenery. After work runs are always a struggle to get done both mentally and physically and there was no inspiration from the weather, same as the last week without the showers.

Started out from home down Ashley Dr to Gowrie and into the Wanniassa Hills nature park. Climbed the hill to the trig and down the back where the track goes left to Isaacs or right towards MacArthur and Chisholm. Turned right on what was previously a nice single file bush track, but the laws of bush fire prevention have now created a bitumen fire trail across the top of the nature park. May have to now go down to Long Gully road and go across the open paddocks instead to keep some grass under foot. The track goes behind Karralika and eventually reaches Isabella Dr and Fadden Pines. Continue down the bike path to Ashley Dr and back home.

Nothing to report about the run, didn't even see a kangaroo.

Monday, March 19, 2007

Bring back the Drought

Distance: 15.2 km
Time: 79 mins 59 secs
Rate: 5'15" per km
Weather: cloudy,calm,temp 18 degrees,humidity 90%, light rain at times

Woke up this morning to the sound of rain again on a public holiday when it should be nice and sunny to allow everyone to get out and about and enjoy the day off.
This is now 3 running days in a row that it has rained while I have been out and I am not impressed. I say, bring back the drought.
Usual run down to the river and back nothing remarkable about the run only it was very soft under foot and the grass is getting longer where the kangaroos have been slack in keeping it down.
I was on the river track between Pine Is and Point Hut and went past the biggest male kangaroo (eastern grey) I has ever been so close to (within a few metres). He didn't want to move far so just watched as I went by. When he stood tall, he would have been well over 2 metres tall, very impressive but very timid.
Today was the first run as part of the 9 weeks to Glasshouse Mtns in Qld in late May, looking forward to the training as long as it stay fine.

Saturday, March 17, 2007

The Doctor's Orders

Distance: 16.35 km
Time: 1 hr 43 mins 29 secs
Rate: 6'19" per km
Weather: cloudy, temp 20 degrees, calm, light drizzle late, humidity 85%

Distance: 40.4 km
Running days: 3/7
Ave 13.47 km per day

Distance: 146.05 km
Running days: 9/17
Ave: 16.23km per day

Distance: 945.9km
Time: 88 hrs 1 min 30 secs
Rate: 5'35" per km
Calories: 73581

Today's run was just what the doctor ordered. A pleasant, cloudy, clam day, not too hot,not too far, a light drizzle late in the run to wash off the sweat as the humidity was high early. Only 6 brave runners turned up with most in Tasmania for a walk thru the Cradle Mtn - Lake St Clair national park on the overland track. That should be a great trip for them. The other Six Foot Track runners were still in recovery mode and decided to take it easy although today was a good way to get all parts moving again including the brain which is probably the hardest part.

A very casual run around the base of Mt Ainslie with much chatter about the SFT and the upcoming Canberra marathon. We are now well informed on the past,present and future in the running world. A very enjoyable day.

Friday, March 16, 2007

Change of Weather

Distance: 12.8km
Time: 70 mins 59 secs
Rate: 5' 32" per km
Weather: cloudy, wind NW 25kmph,temp 22 degrees, light drizzle, humidity 90%

Distance: 24.05km
Running days: 2/6
Ave: 12 km per day

Distance: 129.7 km
Running days: 8/16
Ave: 16.2 km per day

YTD: 930.65km

A real change to be out running in the rain( well, a light drizzle) but is was wet and cool. Perfect for slow recovery running with no heat generated and nice and easy.

A short trip from home around the Conder side of Tuggeranong Hill and back, a little undulating, very slow on the ups. No soreness left and I think the bike rides during the week have contributed to the ease of the recovery.

Wednesday, March 14, 2007

That's enough rest

Distance: 11.25km
Time: 61'55"
Rate: 5'30" per km
Weather: sunny, calm, temp 20%, humidity 60%,

Back into it today, 3 days off is enough. The soreness has gone although there is still no spark in the energy levels yet. Not a problem. First run since SFT and a bit surprised at how well it went. The calves were still a bit tight but most other parts didn't complain. Really easy run as flat as I can get from home just enjoying a nice day.
One of those days when, at better fitness level you would want to go 25-30km just because you can. Bike ride tomorrow checking out new vet's handicap courses with a run again on Friday and Saturday.

Tuesday, March 13, 2007

Getting Better

Running distance: Nil
Bike ride: 15km
Weather: nice day, temp about 21 degrees, sunny, calm,

Bike ride today down to the river for a 20 minute stand in the cool water.
In hindsight, I should have gone down to the river at Jenolan Caves after the run.Probably was too far to go in my condition at the time.

Recovery is going well, tomorrow will be first short run since SFT. Only the quads have any soreness left and that should be gone by tomorrow.

Monday, March 12, 2007


Sunday: Nil
Monday: Nil

You know how hard the run was when days later the legs and abs are still complaining. Both calf and quads are not happy although a short ride on the bike this morning to take the car for a service and collect it again have greatly improved the situation. A bit of active recovery for a few days with a short jog on Wednesday maybe on the cards.

I am not good at this resting, seems like a waste of good running days especially when the opportunity is there to get out and about.Other than getting over the run, feel as though nothing else has gone amiss, so it won't be long before I can get out there again. Winter is not that far away when I can hibernate for a few months.

Saturday, March 10, 2007

Six Foot Track

Distance: 45.00km (GPS distance 43.87Km)
Time: 4 hrs 50 mins 00 secs
Rate: 6'26.7" per km
Weather: sunny, calm,temp range 12- mid 20's, humidity low.
Track conditions: wet in places, muddy, river & creek crossings had plenty in them, very rocky where soil has been washed away.

It over again for another year with No 9 now in the bank. Got away to a good start at the back of the 1st main group with a good walk down Nellie's Glen without a problem. Made it out into the open and started running and immediately fell over taking skin off left elbow, & both knees. No running damage done so continued on down to Cox's River where everyone went into the river to come out on the sandy bank with shoes full of sand. Had so much in right shoe had to stop and try to remove the sand as that would no doubt have lead to blisters.
Ran all the mini saddle except last 100 metres and charged down to Alum Creek. Going OK at this stage and ran all of pluviometer and onto black range where I passed a couple of ACT runners. Still going well until I turned into the deviation and just starting that awful uphill section when had an attack of the cramps on inside of left thigh. Had to sit to massage out the knots to relieve the pain,but was able to get to the next drink station at Cave's Road. Took a salt tablet there which did wonders and was able to run on then to the finish although must say I was getting nervous about the cramps returning. If not for that doubt, I was feeling reasonably strong.
Necessary stops for a fall, sand in shoe and cramps probably cost 10 minutes in time but that is just part of what can happen on race day. Finish position of 136th will mean a group 2 start next time but that's just the way it is.
Great day catching up with other runners I have come to know over the years of running ultras, a great bunch who all know what the others go thru in these events.

Week total:
Distance: 59.05km

March total:
Distance: 105.65km
Running days: 6/10
Ave: 17.61 km per day

YTD: 906.6 km

Easy week to recover then will have to start on Glasshouse Mtns 80km in May. I have already written out the training plan.

Thursday, March 8, 2007

Last Run

Distance: 5.00km
Time: 24 mins 56 secs
Rate: 5'00" per km
Weather: Cool, cloudy, temp 19 degrees, humidity 90%, light drizzle

Last run before SFT from Woden bus Interchange(scene of a stabbing of bus supervisor on Wednesday morning)around the block. Down to Hindmarsh Dr, left up to Yamba Dr, left past hospital to big roundabout, left past swimming pool, down past Tradies Club to Hellenic Club and back to the start. Strange for me to be running such a short distance, but even stranger to be running in a light shower of rain.

Very light week, can't wait now for Saturday morning at 8:00AM and down Nellie's Glen we go!! Yea Hah!!

Tuesday, March 6, 2007

It's almost time

Distance: 9.05km
Time 45'08"
Rate: 4'59" per km
Weather: Sunny, southerly wind, temp about 18 degrees, humidity, low.

Second last run before the big day this morning. Ran out of Woden bus interchange past the drain to Nth Curtin oval, start of last month vets handicap. Up that same long hill and back on the tracks to Melrose Dr and back to the start. Took it very easy with the wind behind no need to go fast or stupid.
Working too many hours this week but there are plenty away from work. They all seem to have a problem with their "vision". Ring up and tell the boss they "can't see themselves coming into work today". Someone has to take the people home.

Monday, March 5, 2007

No Choice

Distance: Nil

Sunday distance nil, Monday distance nil, neither by choice but that's life. Brother visiting from Tassie over the weekend plus replacing storm damaged phones meant Sunday was a rest, but it usually is anyway.
Today, back at work after 2 weeks off meant being at work before CJ had started her early morning run. Then, instead of an easy 10km late in the afternoon, someone decides not to come to work so worked back to take 80 kids home.
Too easy to lose interest in running after that so did nothing, tapering can an excuse for opting out without feeling guilty. As Strewth said, take it easy, so I did.
Tomorrow, must go for a short run at lunch time. Of course, riding mtn bike to work and back home doesn't count.

Saturday, March 3, 2007

Six Foot Track Training

Distance: 16.4 km
Time: 1 hr 34 mins 37 secs
Rate: 5'46" per km
Weather: sunny after fog,calm,temp range 16-20 degrees,humidity high 65%

Distance: 87.4 km
Running days: 6/7
Ave: 14.57 km per day

Distance: 46.6 km
Running days: 3/3
Ave: 15.5 km per day

YTD 847.55km

Today was last of any kind of distance run before next weekend. Easy run from Molonglo reach around the base of Mt Ainslie. Temp good for running with the run starting just after sunrise but there was plenty of fog around and the humidity was high. Would not have been pleasant starting any later.

Short summary of the training for Six Foot Track since start of November. I had finished Brindabella Classic in late October so there was a big base to kick off the training for Six Foot Track, just increase the amount of uphill was the basic plan of attack.

Total distance since start of November, 1572.73km on 89 running days = ave 17.67 km per run. No. of days 123 so plenty of rest & recovery days. I seem to know my limits and not get injured or sick.

Reached top of Mt Ainslie 10 times, top of Mt Majura 6 times, top of Mt Tennent 9 times, plenty of uphill just in the three mountains plus most other runs had some form of undulating track. No road running at all, a few times at the AIS track, probably not enough.

Too late now to change anything, I think I had a better plan than last year but only time will tell.

Friday, March 2, 2007

Storm Damage

Distance: 15.55km
Time: 1hr 24 mins 28 secs
Rate: 5'25" per km
Weather: afternoon run,warm,calm,temp 24 degrees under cloud, warmer in sun, humidity 60%

Distance: 71.0km
Running days: 5/6
Ave: 14.2 km per day

Distance: 30.2 km
Running days: 2/2
Ave: 15.1 km per day

YTD: 831.15 km

Went out for a run today just for the fun of it, no training meant to be gained, not too fast and not too difficult. Of course it had a few small hills thrown in just because I could. Tapering is not easy because most of the time the weather is always good and it seems like a day wasted if you don't use it.

Not much to report today about the run, except the river has more water in than for the last 5 years, plenty of flow, but a dirty brown colour.

After the storm on Tuesday night, we thought we may have escaped any damage. The house is OK, but the electrics did not fare too well. Looks like we have lost 2 TVs and 2 telephones from either a lightning strike to the TV antenna or a power surge. The computer was not plugged in or that would have gone as well.

Now I know why we pay contents insurance every year, one day you may have to make a claim.

Thursday, March 1, 2007

New Month

Distance: 14.65 km
Time: 1hr 14 mins 41 secs
Rate: 5'05" per km
Weather, similar to previous week, cloudy,humid,70%,temp 23 degrees,stiff southerly wind.

Ran down to the river and Pine Is along my favourite tracks. Wind out of the south kept conditions cool with the threat of thunder, lightning and rain about again. Not many people about also kept a lookout for a fox I saw in the area a few days ago in the daylight which was unusual. There are plenty about but only sighted at night.

I have my younger brother with us for the weekend, he is here with another mate from Tassie for the Hash House Harriers national meet, they had their Red Dress Run from the National Library into the city at lunch time today. The weekend is full on for them, but as they say, they are drinkers with a running problem. Very social lot.