Two Fruits

Saturday, September 29, 2007

The Long Runs are Getting Longer

Distance: 44.4 km
Time: 4hrs 34 mins 16 secs
Rate: 6' 10" per km
Weather: sunny, temp 12-15 degrees, humidity 40%, strong westerly wind.
Distance: 112.9 km
Running days: 5/7
Ave: 22.58 km per run day
Distance: 423.55 km
Running days: 20/29
Ave: 21.18 km per run day
Year: 3320.7 km
Last 22 months:
Distance: 7458.6 km ( GPS recorded)
Time: 689 hrs 19 mins 12 secs
Rate: 5' 32 " per km

I split today's run into three sections so not to be daunted by needing to do a long, long run. From home (refer last week's story) I went over to Wanniassa Hills, over the trig, down to Long Gully Road, a half loop on top of Isaacs Ridge, over the open paddocks to the reservoir and houses at the back of MacArthur, down Isabella Dr and back home. Stopped for a drink and half a can of creamed rice, then out again for a circuit of Tuggeranong Hill, back past Calwell shops and back home. Stopped again to finish off the creamed rice and a banana before going out again on the last lap. This took me down Woodcock Dr to the dog exercise area at the river, along the track past Pine Is, up to the car park and finally back to the central beach. Stop, finished, that was enough.
Arranged to be collected here as I wanted to recover in the cold water for 15 minutes and not undo the good work of the water or the wonderful massage I had yesterday. As I write this about 2 hours after I finished the run, everything seems OK, just a little tired. A few hours at work tonight and all will be back to normal. Another rest day tomorrow, no need to push the limits too far, only 3 weeks to BC.
I accidentally pushed a button on the training centre program I download the GPS recording to discover all these weekly totals that go back to Dec '05 when I bought the Garmin. I am actually slower over the long term at 5' 32" per km pace than I thought, need to quicken the average training pace by reducing the distance and run faster.
Messages: Ewen, may only be you and I at SFT, the rest seem to have gone walkabout,return to Molonglo after BC. Strewth, keep CJ off the coffee, that could be part of the problem, chocolate is OK. Caffeine decreases bone density. We need her back and running.

Thursday, September 27, 2007

Wanniassa Hills

Distance: 16.95 km
Time: 95' 19"
Rate: 5' 37" per km
Weather: sunny, mild, temp 17-19 degrees, humidity 37%, light north breeze
Week: 68.5 km
Sept: 379.15 km
Year: 3276.3 km

Another nice day in the nation's capital today. Went out looking for some downhill to get some pace, but to get down, first you need to go up. I went over to Wanniassa Hills, up to the trig and then a long down stretch over the open paddocks near Long Gully road. Eventually came out at the back of MacArthur and home via Isabella Dr and Ashley Dr.
Rest and massage tomorrow then long run on Saturday.

Wednesday, September 26, 2007

What's brown,1 metre long,moves and is not a stick

Distance: 16.45 km
Time: 88' 02"
Rate: 5' 21" per km
Weather: sunny, mild, temp 18 degrees, humidity 40%, light north breeze
Week: 51.55 km
Sept: 362.2 km
Year: 3259.35 km

The dangers in running are not just about whether you run out of puff, or twist an ankle, but as much about what nature throws at you. Mostly I run on bush tracks and fire trails away from civilization. Consequently, nature provides the freedom and the inspiration while out there.
Today, although close to the suburbs, nature did provide the excitement on a warm sunny spring day. I ran down to the river, did a bit of out and back course and back home. Nothing unusual about the run, taking it reasonably easy and enjoying the day.
Just past the playground on the dirt track, heading north at Pine Is reserve, for no reason I stopped. I turned around and there on the sandy track, a 1 metre, head on one side of the track, tail on the other, thin brown snake going down to the water. Watched him (or her) continue on before I kept going.
Not far from home nature intervened again, dive bombed by a magpie. Normally very friendly except at this breeding time of the year. There is so much going on out there.
Again, a good day for running, very enjoyable.

Tuesday, September 25, 2007

Theodore Hills

Distance: 19.35km
Time: 1 hr 46 mins 33 secs
Rate: 5' 30" per km
Weather: sunny, light north wind, temp 17-19 degrees, humidity 37%.
Week: 35.1 km
Sept: 345.75km
Year: 3242.9 km

It doesn't get much better than this for running, left home about 10:45am heading down past the Calwell shops and oval to the track behind Theodore. Reached the sub station and went Conder side of Tuggeranong Hill until I reached the track over the ridge. Fairly steep climb over the ridge and down the other side to the two reservoirs then completing the circuit back to the sub station. Returned home the same way as I left, very few people out today for a walk or other exercise on a perfect day. Pity to have to work in the day time.
The car is in for a service today so after riding the bike home early this morning, it is nearly time to ride back to collect and go to work.

Sunday, September 23, 2007

Monthly Handicap

Distance: Race- 8.0 km plus warm up & cool down = 15.75km
Time: Race - 33' 56"
Rate: 4' 14" per km
Finished: 51st
Weather: sunny, cool early, temp 6-14 degrees, humidity 40%, light wind.
Week: 15.75 km
Sept: 326.4 km
Year: 3223.55 km

Monthly vet's handicap from Deeks Forest Park, Parkway Run. Good morning for running, bright and sunny, on firm gravel track, no recent rain. Solid run after yesterday's long run, finished the final few kms well although not enough speed to keep up with the others in group start on first downhill.
Passed by a very fast Jackie Fairweather after 1 and half kms, she started just 1 group behind me and finished 5th.
Rest day tomorrow and massage booked in for Friday.

Saturday, September 22, 2007

Cotter- Home of the Brindabella Classic

Distance: 38.65 km
Time: 4 hrs 3 mins 8 secs
Rate: 6' 17" per km
Weather: sunny, temp 8-16 degrees, light southerly wind, humidity 40%
Distance: 100.4 km
Running days: 5/7
Ave: 20.08 km per run day
Distance: 310.65 km
Running days: 15/22
Ave: 20.7 km
Distance: 3207.8 km
Running days: 175/ 265
Ave: 18.33 km per run day

Today was the first time back at the Cotter since May with a winter break due to the possibility of adverse weather conditions. A couple of times a few years ago I got caught out when the snow started to fall, so have not been out there since preferring to stay closer to civilization.
The group meets at 7:30 am so I arrived hoping to have some company for at least part of the way, but found no volunteers. Consequently ran alone on a very nice spring morning doing the 18 mile run in reverse but including Mt McDonald on the way back. The start of the climb up the mountain is about 20 km into the run so the uphill resembles the run up to Bulls Head in the BC in 4 weeks time. The run off the top back to the start is then just under 5km so similar to the down hill off Bulls Head down Bendora Dam road towards Warks Road on the 3rd relay leg at BC.
Arrived back at the start to discover everyone else had gone, so I had a banana, drink and a piece of chocolate before going back up past Pierce's settlement to the creek. A small loop around and back down the track to the start. Finished off with an extra 400 metres to help the weekly total go past 100km and make today's run a reasonable length without overdoing it as there is a vet's handicap race tomorrow morning.
Maybe it's me, but any previous company that would have have done this in the past are now either too old, no interest any more or injured. In any case it's not worth the travelling to run alone when I can do that from home after sleeping in. The variety of places to go from home, all off road and as hilly as you want, means I don't think I will be out there again for a while. Too bad as well if I had finished up like the poor runner who has disappeared in Namadgi National Park at present after setting out alone from Corin Dam. No one would have found me either today until too late if something had gone wrong.
Seems to be the days off looking after each other are over, such a busy world we live in. Doesn't really matter, a very enjoyable day in perfect conditions.

Friday, September 21, 2007

Friday Jog

Distance: 12.55 km
Time: 72' 51"
Rate: 5' 48" per km
Weather: sunny, temp 16 degrees, humidity 40%, wind from north at 20 kmph
Week: 61.75 km
Sept: 272.0 km
Year: 3169.15 km

Nice day to get out today taking it easy with a long run tomorrow. Stayed close to the river and spent 10 minutes standing in the water before going back to work. Seemed to have picked up a sore ankle after yesterday's fast session, so I took it easy today in a different pair of shoes.
I also had lunch before going out today to test speedygeoff's theory of not eating before running. A sound theory that doesn't fit into ultra running, where the two main reasons for DNFs are feet problems (blisters) and a digestive system that packs it in. The best idea is to keep the stomach reasonably full so the digestive process is accustomed to processing food while you keep on moving. I have never had a problem but I have seen the results when food is no longer tolerated. It is not pleasant. No problems today.

Thursday, September 20, 2007

A Change of Pace

Distance: 13.85 km ( 8x1000 mtrs) plus warm up & cool down
Time: 65' 58" (total session)
Rate: 4' 46" per km (total session)
Weather: sunny, high cloud, temp 16 degrees, humidity 40%, wind strong from south 25 kmph
Week: 49.2 km
Sept: 259.45 km
Year: 3156.6 km

I decided to take a leaf out of Ewen's book today and headed for a flat stretch of dirt track to do some faster running. There are plenty of slow kms in the legs but very little fast stuff, not really required when running 50 or 80km ultras. The track I ran is that gravel track behind Bonython that goes from Woodcock Dr to the Bonython houses, used a couple of times as part of a vet's handicap a few years ago.
There was a fairly strong southerly wind blowing so the kms going out towards Woodcock Dr were against the wind. So kms 1, 3, 5 & 7 went 4:49, 4:31, 4:20 & 4:18. Kms 2,4,6, & 8 went 4:08, 4:05, 3:55 & 3:51. Each comparative km was a little faster with the bigger improvement in the against the wind efforts. A thought behind this is there is plenty of strength in the legs but not much speed, so the increase in speed is less with assistance from the wind.
Something to work on, the faster legs speed will help the downhill running at BC & other events, as well as the track season should be here shortly. A session I actually enjoyed today especially as I finished up at the river standing in cold water for 15 minutes, that makes jogging back to work a bit difficult, so it must be good.
This session I must really do at least once a week, it was good fun.

Wednesday, September 19, 2007

Didn't Quite Make It

Distance: 20.0 km
Time: 1hr 52 mins 58 secs
Rate: 5' 38" per km
Weather: sunny, light high cloud, temp 18-20 degrees, humidity 40%, NW wind at 25 km
Week: 35.35 km
Sept: 245.6 km
Year: 3142.75 km

I wrote yesterday that I needed to get out for 2 hours, but I just didn't quite make it. Pushed for time a bit in the finish with a few other matters requiring attention, just so much to get done in a 4 hour break.
I had intended to go to Kambah Pool and back but the sight of Urambi Hills was too much of an attraction on a very nice spring day in the nation's capital.
Work to Urambi Hills, I didn't go to the top but ran the track up around the back past Black Sally where we ran a vet's handicap a couple of times until it was decided the course was too difficult ( hilly). Got as far as Gleneagles and that's where I changed my mind about Kambah Pool instead returning to Tuggie Creek across the open paddocks at a fair clip of pace for once, downhill with wind behind. Then decided to head out to Red Rocks Gorge gate and return to get some extra distance before following the low river track back to Pine Is and eventually back to work.
Great day out there, summer is nearly here. And last week's slow days were just a sign of needing a few day's rest. Better today by 5 secs per km over 20 km, that's alright.

Tuesday, September 18, 2007

No Kookaburras

Distance: 15.35 km
Time: 87' 44"
Rate: 5' 43" per km
Weather: sunny, temp 16-17 degrees, light NW wind, humidity 60%
Week: 15.35 km
Sept: 225.6 km
Year: 3122.75 km

This time last week I ran a similar course to today at 6'07' per km. Today, although not at race pace was a big improvement on that effort. The run is not flat by any means on an undulating, sandy track in places and rocky and rough grass in other places.
Out past Pine Is and over to Tuggie creek I went, turned around at the kookaburra gate just short of Red Rocks gorge, then back on the higher tracks above the river before getting back to Pine Is and eventually back to work. I had a rest day on Sunday and then worked all day Monday so no chance to run. Sometimes resting brings you back fresh and rearing to go. Other times is is really a struggle to everything moving and so it was today. Probably took half an hour before I found a rhythm, so the km rate is not really a true reflection of the run. With a bit more time tomorrow I hope to push out a 2 hour run on a flatter course and increase the pace.

Saturday, September 15, 2007

Better, Much Better

Distance: 30 km
Time: 2 hrs 55 mins 13 secs
Rate: 5' 50" per km
Weather: sunny, cool, temp 12-16 degrees, humidity 60%-45%, wind NW steady at 15kmph
Distance: 98.4 km
Running days: 5/7
Ave: 19.68 km per run day
Distance: 210.25 km
Running days: 10/15
Ave: 21.02 km per run day
Distance: 3107.4 km
Running days: 170/ 258
Ave: 18.28 km per run day

After a couple of very average runs during the week, I decided not to go to the Cotter with the group. A few reasons including Friday's storms, the average week running wise, late night Friday watching the twenty/20 cricket, the AFL footy and Virginia Trioli on Lateline(she's a bit of alright), I turned off the alarm for 6:15 am and slept in. As well, I was conned to start work this afternoon at 3:00pm instead of 7:30pm so out the door went the longer run and the afternoon siesta on the couch.
So I went first over to Fadden Pine and MacArthur, around the back to Long Gully Road, into Isaacs a bit, under Yamba Dr, crossed Farrer Ridge on the vet's handicap course, up onto Wanniassa Hills, down thru Gowrie and back home. Stopped for a honey sandwich and a drink before continuing down Johnson Dr and Woodcock Dr to Point Hut, along the river track past Pine Is beach to the top car park, a short loop track goes around the back of there and I finished back at the main central beach area.
Arranged to get picked up here after I stood in the cold water to 15 minutes, I can suffer the cold water now without having to get out after a minute.
Considering the average week, I thought today's effort was OK, not expecting much in fact was expecting to have to walk home but this did not eventuate. Now have only 4 Saturday's to BC, so the next couple of runs will need to be long, bad luck about vet's handicap next Sunday, just have to struggle through after needing to get 40 km in on Sat. Hopefully it will be back at the Cotter. Anyone up for 24 miles?
Good luck to all running Canberra Times Fun Run on Sunday, have a good day.

Thursday, September 13, 2007

Slow Again

Distance: 20.3 km
Time: 2hrs 4 mins 45 secs
Rate: 6' 08" per km
Weather: sunny, temp 16-17 degrees, humidity 50%,, windy from NW

Week: 68.4 km
Sept: 180.25 km
Year: 3077.4 km

Earlier this week I wrote about the need for a few easy days after a rest day. Well, the weather improved and today was nice and sunny, a bit of a breeze but OK and I had plenty of time in the middle of the day to go for a run. Admittedly, the distance both yesterday and today was not short but the pace was on the slow side. Very comfortable I would say with a bit of speed on some flat parts and down hill but barely moving on some of the up hill parts.
On days like today, I prefer to stay near the river so I headed down that way and finished going past Red Rocks Gorge arrived at Kambah Pool. Up the road to the golf course, over to Gleneagles and across the paddocks ( the fastest part) to Tuggie Creek crossing over on the bridge before getting back to Pine Is. Stopped for the usual standing in the water for 10 minutes before a slow jog back to work. The reconstruction work after the floods has partly stuffed the beach at Pine Is, too many small rocks and a steep bank into the water. Another few kms in the bank although the speed needs to be reintroduced shortly.

Wednesday, September 12, 2007

Going Slow but Still Going

Distance: 15.85 km
Time: 96' 49"
Rate: 6' 07" per km
Weather: mostly sunny, temp 16 degrees, calm, humidity 50%,
Distance: 48.1 km
Running days: 3/ 4
Ave: 16.03 km per run day
Distance: 159.95 km
Running days: 8/ 12
Ave: 19.99 km per run day
Distance: 3057.1 km
Running days: 168/ 255
Ave: 18.2 km per run day

After thinking of the effects of over training and under resting in recent weeks, I had yesterday as a rest day. Today was therefore to be an easy day speed wise just keeping up a jog on a nice sunny day. The sun had finally appeared and with no wind and no people around, I took off from work down by the river tracks to Red Rocks Gorge. A couple of kms from Kambah Pool, I turned around, back past the kookaburra gate, over Tuggie Creek to return to Pine Is.
Recovery in mind, the water is cold, I stood in the river at Pine Is for 15 minutes before heading back to work. Away for a couple of hours, you could have been forgiven for not wanting to go anywhere else but to find a large shady tree and have an afternoon siesta.
There is a fine line between doing too much and getting enough done to be able to take up the next challenge. Mostly that comes from experience and recognising the warning signs. Today was one step back to go one step forwards.

Monday, September 10, 2007

Warning Signs

Distance: 16.75 km
Time: 96' 40 "
Rate: 5' 46 " per km
Weather: cloudy, cool, temp 13 degrees, light NW wind, humidity 80%, light drizzle at times

Week: 32.25 km
Sept: 144.1 km
Year: 3041.25 km

Today's run was very average with little enthusiasm or intent in the effort and the weather doing little to help.
The journey took me from work up Athllon Dr to Learmonth then on the base track of Urambi Hill as far as Gleneagles. I had intended to go to Kambah Pool but changed plans and headed across the open paddocks back to Tuggie creek crossing on the small bridge. Then down to the river track to past Pine Is to the nature park at the southern end, followed a fence to the gravel track behind Bonython and eventually back to work.
Seemed to lose interest fairly early and struggled after that. There may be warning signs to be interpreted as the legs felt heavy and there was no rhythm in the run at all. A day off running tomorrow and a few light easy days this week may be needed before returning to the Cotter on Saturday.
I can't afford a lapse or setback at this stage before BC.
By the way, at GH last weekend, Tugger( David Waugh) ran 16 hrs 10 mins for 160 km in terrible conditions, rain, mud, puddles to smash the race record, and Rachel, his wife ran the 160 km in just over 20 hrs to break the female race record. Well done to both. Results on "coolrunning", Can't wait till next year now!

Sunday, September 9, 2007

Down by the River

Distance: 15.5 km
Time: 84' 33"
Rate: 5' 27" per km
Weather: sunny, temp 14 degrees, humidity 50%, light east breeze

Week: 15.5 km
Sept: 127.35 km
Running days: 6/9
Ave: 21.22 km per run day
Year: 3024.5 km

I wondered how today would go after yesterday's hilly effort. First half was OK but then is was downhill with a bit of a tail wind. The way home was a different story with the effects of the day before showing up.
The run was easy enough, just down to the river, up the far end of Pine Is and back the same way. The run was more about backing up with the 2 day total for distance just over 50 km, getting close to the distance of BC.
Still time to get it all together, providing nothing goes wrong and I get enough kms in during the week. Back to the Cotter from next weekend to get familiar with the tracks to be used in 6 weeks time.

Saturday, September 8, 2007

Mt Rob Roy

Distance: 35.0 km
Time: 3 hrs 48 mins 14 secs
Rate: 6' 31" per km
Weather: cool, temp 12 degrees, cloudy, humidity 75%, wind light easterly 15km

Distance: 111.85 km
Running days: 5/7
Ave: 22.37 km per run day
Sept: same as above
Year: 3009.0 km

Today I passed the next milestone in distance for the year and also recorded my 30th trip to the top of Mt Rob Roy, the first one in July 2002. The first few I did know that the actual top of the mountain was not on the main track but a trig point hidden in the bush an little further on. It is not that easy to find now with any semblance of a track slowly being eroded.
Today, for a fairly average day, always looking like rain but nothing happening, had many people out where I would normally not see anyone, let alone know them to talk to. Firstly, saw a fellow bus driver walking through the bush near Conder with wife and kids, stopped for a chat, secondly on top of Mt Rob Roy, another fellow worker with his mountain bike looking for the trig, showed him the track and had a chat, and thirdly back at the sub station behind Theodore, an ex home street local and triathlete out for an early spring training run.
I broke today's run in two sections with the first part going over to Theodore and Conder and up to the top of Mt Rob Roy from the water tank behind Conder. Touched the trig and back down on the Monaro highway side to the sub station and back home. I seemed to be going well on the uphill but the down seemed slow which is not so good for BC in 6 weeks time, need more speed. Total distance just over 25km.
Stopped at home for a honey sandwich and a drink, then continued down Johnson Dr and Woodcock Dr to the dog exercise area and the river track leading to Pine Is. A short loop past the top car park and back to the main central beach was enough for almost 10 km making the total distance 35 km.
I had arranged to be picked up here after standing in the cold water of the Murrumbidgee River for a while.
Good run to end a biggish week, just need a few more of them. Only regret, today in Qld the running of the 100 mile at Glasshouse Mountains, wish I was there.

Thursday, September 6, 2007

Small & Slithery

Distance: 15.8 km
Time: 87' 53"
Rate: 5' 34" per km
Weather: sunny, temp 18 degrees, humidity 40%, wind from NNE at 20 kmph

Distance: 76.85 km
Running days: 4/5
Ave: 19.2 km per run day
Sept: same as above
Year: 2974.0 km

A sign that spring and summer are not far away, at least down this way. Running back on the GSWW track, a small stick moved across the path in front of me. The bigger the snake, the easier it is to see and the higher and longer you have to jump. But little baby tiger snakes just seem to be out enjoying life in the sun.
A really nice day out today, a bit of warmth in the sun with a light breeze off the sea making an almost perfect day, just could have been a few degrees warmer.
Fairly easy run at no rush enjoying the scenery, breathing in salt air, finishing down at the beach soaking legs in the Great Southern Ocean, doesn't get much better than today. Anybody that can find a better place to run, let me know and I will check it out one day.

Wednesday, September 5, 2007

Calm and Collected

Distance: 22.15 km
Time: 2 hrs 8 mins 17 secs
Rate: 5' 47" per km
Weather: sunny, mild, temp 16 degrees, humidity 40%, wind from NNE at 10 kmph

Week: 61.05 km
Sept: 61.05 km
Year: 2958.2 km

Today's title reflects the change in the conditions as the sea has finally calmed down to a lovely flat surface, no waves crashing into the base of the cliffs. The collected reflects the holiday mode I am currently enjoying. So far so good.
The wind has finally eased as well and is now out of the north, so a little warmer making good running conditions No need to hold on to the hat when it could have finished half way to the South Pole a few days ago.
I went a little closer to South Aust today, not by much, following the GSWW track westwards along Bill's Walk, Smelter Nature Walk, and Sam's Walk, over Two Bob's Bridge ( not built for 2o cents but by two men both called Bob). I could have kept going to the Cape Nelson Lighthouse, that is a good run, magnificent scenery just like the tracks on the cliffs in Royal National Park near Sydney.
Finished the run with a 15 minute recovery in the salt water at Pivot's Beach, I was surprised that the water was not as cold as the Murrumbidgee River at Pine Is at home, I guess there is no snow in the sea to cool it down. Great for the legs and injury prevention.
Hope to get a shorter run in tomorrow before heading home on Friday and going up Mt Rob Roy on Saturday. A week is not long enough but any holiday beats working.

Tuesday, September 4, 2007

Salt Air and Rough Seas


Distance: 20.4 km
Time: 1 hr 49 mins 22 secs
Rate: 5' 22" per km
Weather: cloudy, temp 12 degrees, humidity 60%, wind easterly at 18 kmph

Week: 38.9 km
Sept: 38.9 km
Year: 2936.05 km

Having spent the last 15 years living in Canberra well away from the sea, the smell and taste of salt air brings back memories of growing up on the coast in Tassie. A holiday break near the sea without any mountains or hills is a big change and I am yet to decide where I like the best. That decision is not a priority for the moment.
So a chance to eat and breathe salt make today's run very nice, the wind coming off the sea from the east so it was not as cold as yesterday. I stayed closer to civilization going past the port area where a couple of big ore carriers waited out at sea for the tug boats to guide them in.
Part of the run was down at sea level while the rest was at 35 metres above on the cliff tops. This time I tried to follow the GSWW track where it finishes after the 250 km circuit, but I lost the track where it goes inland after leaving the outskirts of town. I suppose I could have done the full circuit just to know where it comes out, maybe another day or 2 or 3 or 4 or 5.
This afternoon we are going to try to find a couple of Australian Fur Seals who live down in the port area, knowing my luck the will be out fishing.
Good stuff in holiday mode, that's when you can relax after a run and go play tourist later. Must get the prioties in the right order.

Monday, September 3, 2007

Great South West Walk

Distance: 18.5 km
Time: 99' 33"
Rate: 5' 23" per km
Weather: cool, cloudy, temp 9 degrees, humidity 60%, wind from wsw at 17 kmph

Week: 18.5 km
Sept: 18.5 km
Year: 2915.65 km

After a couple of days travelling and resting, it was time to get the legs moving again. Rain overnight had created a few puddles and softened the tracks making the run today interesting. Much more spectacular was the view from the cliff tops overlooking the Southern Ocean towards Antarctica. No icebergs in sight, maybe tomorrow. Beautiful rough water with great crashing waves, no surfers around although I have seen dolphins before.
Started from near the centre of Portland township heading west into a steady wind on a track called the Great South West Walk. This track actually continue in a massive loop of 250 km going into South Aust along the coast and returning on an inland course through farmland. In the past I have only ran 45 km of the track but a group of runners did the full distance as a 5 day stage run, written about in AURA magazine a couple of years ago.
This first part is about 50 metres above sea level with the undulating track up and down back to sea level and then up steps and stairs to the top of the cliff. Mostly sheltered from the wind around the section until it opens out at a Gannet bird sanctuary at the end of Bill's Walk. The next section is called Smelter Nature Walk around the back of the aluminium smelter.
I normally continue on the GSWW track but today headed back inland on and back into town where the GPS said only 13km, not enough. Ran on past the wharf and port area and up to the golf club. I though I knew the way back from here after going around a few street corners, watching where the sun was, down few dead end streets, and as only a male would not do, I was lost. Not really lost, lost but didn't know how to get to back. So, eating humble pie, I asked a local digging in his garden where I needed to go. I was in the right street just going the wrong direction and not far away from the finish.
Made it back, great day out, the wind is still blowing but the sun has come out, quite happy with the run on a twisting undulating track. Good place to run.