Two Fruits

Monday, June 30, 2008

Half Year Review

Distance: 18.65 km
Time: 1 hr 46 mins 29 secs
Rate: 5' 42" per km
Weather: sunny then cloud, temp 12-15 degrees, humidity 50%, strong NW wind at 35 kmph
Week: 37.45 km in 2/2 days at 18.72 km per run day ave
June: 468.4 km in 26/30 days at 18.01 km per run day ave
Year: 2560.25 km in 138/182 days at 18.55 km per run day ave
2560.25 km in 26 weeks at 98.5 km per week ave
2560.25 km in 6 months at 426.7 km per month ave

Today I was lucky enough to run from work to home before the weather turned very winter late this afternoon. The run took me along the edge of the river to Point Hut, past the Gordon pond and Lanyon shops to the base track of Tuggeranong Hill. Over to the sub station, behind Ewen's house towards Calwell shops and home.
Half year review shows the biggest number of kms I have ever done, but I did 3 ultras in the first 5 months. Lots of kms in Dec, Jan and Feb resulted in good runs at Maroondah Dam 50 km, Six Foot Track 45 km and Glasshouse Mountains 82 km.
The next 2 months will need to each be over 500 km each, but the long run each Saturday is more important than the total kms completed. They just make the Sat runs easier. The drought to continue for the next 8 weeks would be good, maybe a little drizzle overnight to fill the dams.
Strewth, the good news is early August I will get my week in Qld, just a few thousand kms north of the Gold Coast. "Salad" will go back to Tassie soon after, but may be back in Feb next year for a few weeks.

Sunday, June 29, 2008

Mt Ainslie - Monthly Handicap

Race: Distance - 9.3 km
Time: 40' 43"
Rate: 4' 23" per km
Finished: 51st / 101
Cool Down: Distance: 9.5 km
Time: 51' 38"
Rate: 5' 26" per km
Day totals: Distance - 18.8 km in 92' 21" at 4' 55" per km ave.
Bike ride: Warm up - 9.5 km around course putting out km markers
Weather: light high cloud, temp 5-12 degrees, humidity 50%, light NW breeze
Week: 18.8 km
June: 449.75 km
Year: 2541.6 km

Monthly handicap around the base of Mt Ainslie on a perfect winter's day in the nation's capital. The dirt surface was in very good condition with just a few rocky parts. Great course with undulations, flat sections and a big climb after 7.5 kms just to top off the run, fast down hill finish.
I had a solid if not good run, felt comfortable all the way, no real fast pace in the legs due to not going to the oval for tempo training. Back to that later when the ultras are out of the way.
Finished mid pack to climb to 2nd in the overall points score for the year. That will change when I miss next month on duty and the day after the Bush Capital 60 km.
Good cool down run around the course after presentations with Speedygeoff, just what the coach ordered. Strange how after two pleads over the PA, we couldn't get any others starters to do it all again. Just no commitment.

Saturday, June 28, 2008

Locate the Markers

Distance: 26.95 km
Time: 2hrs 29 mins 29 secs
Rate: 5' 33" per km
Weather: cool early, temp -1 to 12 degrees, humidity 80% down to 50%, wind calm
Week: 97.15 km
June: 430.95 km
Year: 2522.8 km

Sunday is monthly handicap around the base of Mt Ainslie, ( we could go over the top, that would be fun for all the master's, they are faster and stronger than veterans). It's a course I have run every year since I started with the club, and like most, I really like it. It has plenty of everything in it's 9.3 km length, all off road of course, gently undulating to start, then fast and flat around the back and a nice steady climb between kms 7 and 8, with a very fast down hill finish.
Today, I parked the car at Molonglo Reach, and after negotiating the road works, headed around the outside of the golf course to find the track at the back of Mt Ainslie. Over to the saddle and down to the start area where the orienteering club was having it's afternoon out running through the bush.
Resetting the GPS, and trying to remember where the km markers are to go, I carefully trotted around the course putting small piles of rocks at each km, these to be replaced with proper signs tomorrow.
Back at the finish line, I had used up far too much time, so headed back to the car. It was one of those days when I wished I could have run all day, felt really good, beautiful winter's day, great location with just a few people about either running, bike riding or walking with the dog.
A couple of easy days, yesterday short run, and the bike ride on Thursday seem to have renewed the energy supplies. Maybe the nice days are helping as well.

Friday, June 27, 2008

Something Special

Distance: 10.75 km
Time: 62' 40"
Rate: 5' 49" per km
Weather: beaut, temp 12 degrees, sunny, humidity 50%, wind almost calm
Week: 70.2 km
June: 404.0 km
Year: 2495.85 km

Perfect winter's day for running, although I did run slowly. It was more a case of enjoying the day, than a need for speed. So good, the singlet came off during the run along the edge of the river on my way home from work for lunch.
I read that Strewth has to wear layers to keep warm at night, not a problem for me. You need to go part time Strewth, then mix a bit of work with a lot of fun, not the other way round.

Thursday, June 26, 2008

On Ya Bike.... and Hold On

Running: nil
Bike ride: 20 km in 90 mins approx.
Weather: sunny, temp 9-11 degrees, humidity 60%, wind strong NW at 30 kmph

It was a case of hold on to everything today as the wind would have blown away anything not tied down. A rest day from running, last week I did an easy 9 km after the bike ride. Just felt as though the riding would be enough, and it was.
Four of us left the depot, a couple piked out, just after 11:00 am, deciding to do the Kambah, Murrumbidgee Golf Course, Gleneagles, Urambi Hills loop. Mostly off road, bit of bike path and parts very hilly.
Locals will know some of the track we travelled, as it was the old vet's handicap course on the base of Urambi Hills. The out and back course, not the great loop with that almighty climb on the river side of Urambi Hill. That was a ripper of a course, should be part of the mountain running club program. One reason the club opted not to use the tracks was the rough surface and rocks, but the track was in very good order, perfect for bike riding and would be great for running.
Thirty kms of biking today with the ride to and from work, a nice change from the running, but only once a week.

Wednesday, June 25, 2008

Thirteen in a Row

Distance: 11.25 km
Time: 63' 23"
Rate: 5' 38" per km
Weather: sunny, temp 11 degrees, humidity 60%, wind strong from NW at 25 kmph
Week: 59.45 km
June: 393.25 km
Year: 2485.1 km

Today was the 13th day in a row I have been out for a run, unlucky some might say, but I have well and truly exceeded my limit. Very average performance even with a tail breeze, need a rest day from running. The guys from work will be bike riding tomorrow so a change of exercise type might be the go.
I ran from work to home for lunch via Pine Is, the river, Point Hut and a small hill on the way. I thought about running back to work, another 6.5 km but just couldn't be bothered. Time for a rest day. The bike ride will be easy, plenty of stops and a bit of fun.

Tuesday, June 24, 2008

Tagged by Strewth !!!

Distance; 18.0 km
Time: 98' 32"
Rate: 5' 28" per km
Weather: low cloud then sunny, temp 8-11 degrees, humidity 80%, calm
Week: 48.2 km
June: 382.0 km
Year: 2473.85 km

Another run from work to home for lunch and back to work. Finding a different course to go is becoming harder when I have run over every track there is almost in the Tuggeranong valley. Today a slight variation, along the river track to Point Hut, past the Gordon pond to Lanyon shops, up on to the base track of Tuggeranong Hill and home for lunch. About 12 km in total.
Back to work down Johnson and Woodcock Dr to the gravel track behind Bonython, detour around the road works on Athllon Dr and just enough time for a shower before slaving over a hot wheel.
Pity about the breakdown later in the afternoon, only managed a couple of hours before the bus suffered a from a fault in the engine management system. The mechanic arrived where I had stopped near Fraser terminus to say that it would be a tow truck job if I couldn't nurse it back to Belconnen depot. Slowly and carefully I made it with the breakdown van behind me just in case. Bus left at Belconnen to be towed to Tuggeranong tomorrow. Easy afternoon, rode the bike home afterwards with a big tail wind, no effort required there either.
Tagged by Strewth, I will have to read the instructions to see what I need to do. Maybe tomorrow, too busy now organising flights to FNQ for August.

Monday, June 23, 2008

High Noon Running

Distance: 15.15 km
Time: 81' 59"
Rate: 5' 25" per km
Weather: sunny, light high cloud, temp 11 degrees, humidity 60%, calm
Week: 30.2 km
June: 364.0 km
Year: 2455.85 km

I saw the results of the Canada Day fun run from Sunday and noted that CJ had a " not so good" result by her standards. Maybe too much work and too little play and rest are taking their toll. I am definitely in the second group, maybe I should work more and play less.
Not many years ago, I thought running 300 kms a month was a lot, then 400 kms a month was really good. Now, maybe I do have a big picture item coming up, but now I think close to or above 500 km a month is the target. Maybe somewhere in between is optimum.
Today I ran home from work in my midday work break. Up Isabella Dr to Chisholm shops, around the back of Gilmore and Chisholm houses to Johnson Dr near the Calwell oval, and finally after adding a bit of out and back made it home for lunch. Beaut winter's (if you can call it winter) day, after the fog lifted. Cool and sunny, no wind, perfect running conditions.

Sunday, June 22, 2008

Short Run on Short Day

Distance: 15.05 km
Time: 78' 49"
Rate: 5' 14" per km
Weather: sunny, temp 13 degrees, humidity 50%, light SW wind at 10 kmph
Week: 15.05 km
June: 348.85 km
Year: 2440.7 km

Back up run after yesterday's long run, better than expected. A nice winter's day in the nation's capital, it hasn't really been cold so far. Not much snow for the skiers yet, but not much rain either.
Today an easy run down to the river and back. Stopped to talk to a couple of mountain bikers out for ride on the track beside the river. This track is fun to ride being undulating on a soft sandy base, very nice to run as well.
I need to average 20 km per day for the rest of the June to make 500 kms for the month. Just need some good weather to make it happen.

Saturday, June 21, 2008

Long Run on the Shortest Day

Distance: 44.45 km
Time: 4 hrs 39 mins 01 secs
Rate: 6' 17" per km
Calories used: 3370
Altitude gain/loss: 675 metres
Weather: fog early, then sunny, temp range 1-13 degrees, humidity 90% down to 60%, wind calm
Week: 126.15 km
June: 333.8 km
Year: 2425.65 km

Cool enough for long sleeved shirt and light gloves with the start temp near zero, but luckily no wind all day. I had arranged to meet softshoeshuffle on the track behind his house in Theodore just after 8:15 am. The fog blanketed the Tuggeranong valley as we went around the back of Theodore towards the Moraro highway. Finding the track behind the houses of Chisholm and Gilmore, the fog was still thick in places but at least the temp was warming up a bit.
Crossing Isabella Dr we we went around the back of MacArthur , past the controversial proposed site of the gas fired power station. Crossing the nature park near Long Gully road, the kangaroos were lucky to be seen as we slowly made our way up more hills to Farrer.
Finally the sun made an appearance as we passed Farrer on our way to Mt Taylor. I had been up the new zig zag track on Wednesday and we went up that way again. Damn slow and hard work but well worth the effort as the views of Woden and Tuggeranong are great on a clear day. Plenty of people out walking the dogs, dodging and weaving our way down the mountain. Crossing Farrer ridge to the underpass at Yamba Dr, we again found another hill up onto Wanniassa Hils nature park before exiting at a gate near Fadden. Some down hill at last as we moved quickly through Gowrie to Ashley Dr to the roundabout with Johnson Dr. Softshoeshuffle went left towards Calwell shops and I had a short trip to home.
A small can of creamed rice and a drink and off again, I had done 35.7 km and wanted to go over 40 km plus my legs really needed cold water to ease the effects of the long run. Down Johnson Dr and Woodcock Dr, through the dog exercise area to Point Hut and carefully into the very cold water of the mighty Murrumbidgee River. Four times 30 seconds was all I could handle before a very slow jog back home. Cold water still works wonders, even short periods at a time.
Strewth, LBG is like summer compared to today in the river, no need to ask permission to get out, just need to be brave enough to get in.
After a cold start to the day, a very nice morning and a good run. Thanks to softshoeshuffle for the company.

Friday, June 20, 2008

Home for Lunch and Back to Work

Distance: 12.7 km
Time: 66' 29"
Rate: 5' 14" per km
Weather: cloudy, temp 10 degrees, humidity 90%, wind calm
Week: 81.7 km
June: 289.35 km
Year: 2381.2 km
I keep the profile of the Coast to Kozi run to remind me that is still on the plan for later in the year, HOWEVER, distant a possibility it is.
Today, an easy day with a small part of the training process in there. I ran home for lunch after the morning session at work. An hour or so at home, then run back to work. Six km plus each way on the flat gravel track behind Bonython, just a small up hill bit nearing home.
The small part of the training was to able to run back to work after eating lunch, getting the digestive system to be able to process food while on the move. I have never had a problem with eating and running, no problem today either, but many ultra runners can't digest food and run, and ultimately bomb out of the event.
Weather terrible again, cool, no sun, no rain, just a nondescript waste of a day. Long run tomorrow with softshoeshuffle.

Thursday, June 19, 2008

Bike then Run

Bike ride: Distance - 21 km in 90 mins
Run: Distance: 9.95 km
Time: 54' 02"
Rate: 5' 26" per km
Weather: cloudy, temp 8-13 degrees, humidity 80%, wind calm
Week: 69.0 km
June: 276.65 km
Year: 2368.5 km

The Boot Camp group from have reformed following our recent shift changes at work and we now leave at 11:00 am once a week. A very nice time especially in winter. Cool however for the bike ride, track suit top and long pants, gloves for a while until we warmed up. Up Isabella Dr to Fadden Pines where we stopped to remove the long tops and gloves.
Over to near Rose Cottage where we then followed the track behind Gilmore houses to Johnson Dr near Calwell oval. I presume this is where Ewen runs on his 16 km trip round trip, a very nice dirt track, good fun on the down hill on the mountain bike. Back to work on the bike paths where the others made their home for lunch and a rest.
I had a sandwich and orange juice, then out for a run to Point Hut and back to Pine Is on the river track. A little difficult to get the legs moving after the bike, don't know how the triathletes do it so well, practice I guess.
A good midday out and about, none at any great pace, nice and easy. It should now become a weekly routine, good cross training, probably better than a complete rest day. Will also be better when spring and summer return.

Wednesday, June 18, 2008

Mt Taylor- the New Track

Distance: 19.7 km
Time: 1 hr 48 mins 49 secs
Rate: 5' 31" per km
Weather: cloudy, temp 14 degrees, humidity 70%, wind calm
Week: 59.05 km
June: 266.7 km
Year: 2358.55 km

I am still experimenting on where I can run during my midday break at work. Today I headed up Athllon Dr to Sulwood Dr, then on the monthly ( I used to say vet's, but can't get into calling it master's) handicap course on the eastern side of Mt Taylor.
Last year, ACT Environment closed the track on the difficult eastern side from Torrens to the top of Mt Taylor. It was basically a direct, straight up the face track to the top. I could only ever run to a seat about half way up before stopping and walking the rest of the way.
A new zig zag track has been built and much easier and I must say a very good job has been done in it's creation. One section near the top is rocky, maybe 30 metres in length, the rest is good dirt trail, plenty of logs to stop erosion, low to ground so easy to step over, and overall runable all the way. Total distance from the bottom to the top is just under 1 km ( about 990 metres). It took me 10 mins 30 secs to run. Total elevation from base to top of 170 metres. A new seat is still there about half way up.
After admiring the view, I continued down the easiest western side to Sulwood Dr, back to Athllon Dr and around the lake back to work. A good solid run today, most enjoyable, and even though there was no sun, it wasn't cold.
Thanks Ewen for the technical advise, photo deleted, no problems. That $50 that I owe Strewth, you should get part thereof, just send her the account. No GST payable, under cover cash transaction.

Tuesday, June 17, 2008

Mt Tennent & Bushfold Flats

Distance: 14.2 k
Time: 78' 17"
Rate: 5' 30"
Weather: part sun/cloud, temp 14 degrees, humidity 60%, wind 15 kmph from NW
Week: 39.35 km
June: 247.0 km
Year: 2338.85 km

The image of Mt Tennent & Bushfold Flats reminds me that this is another area that will be used during December, Jan & Feb getting ready for Six Foot Track. Although not using Mt Tennent very much last summer, I remember writing that I stood on top of the mountain 9 times the year before. It is a tough day out every time you go there, but it is really a top area to run. The track from the back of the mountain, highlighted on the image is the track used for the ACT and Aust mountain running championships, 6.5 km from bottom to top, and not much rest on the way.

Today, a run from work to home during a break in the day. This time up Athllon Dr to Farrer ridge behind the ACT Environment HQ, cross over the ridge, under Yamba Dr to Wanniassa Hills nature park, then down through Gowrie, along Ashley Dr to home. Lunch, write this story then back to work for a few hours.
Great day at noon, perfect winter's day, bit of warmth in the sun, very light breeze.
Strewth, Mt Tennent is where you may go a few times if you decide on SFT next year. Meanwhile, how is the ankle, and where are the photos? No damage done I hope so close to GC.

I think having the image on the right side of this page is better.

Monday, June 16, 2008

Beautiful Monday

Distance: 11.2 km
Time: 61' 14"
Rate: 5' 28" per km
Weather: sunny, temp 13 degrees, humidity 60%, wind light SE at 5 kmph
Week: 25.15 km
June: 232.8 km
Year: 2324.65 km in 24 weeks at 96.8 km ave per week

Ran home for lunch on a beautiful Monday morning via Pine Is, the river track and Point Hut. A light wind just taking the edge off the warmth in the sun.
A few thoughts as well during the run about next year, will need to organise a plan as well as holidays. Seems that it is so far away, but needs to done now.

Sunday, June 15, 2008

Boxing Day Tradition

Distance: 13.95 km
Time: 74' 41"
Rate: 5' 21"
Weather: sunny, temp 13 degrees, humidity 60%, wind from south at 20 kmph
Week: 13.95 km
June: 221.6 km
Year: 2313.45 km
Yesterday, much discussion was on Six Foot Track for next year. Before that can be attempted, much hill training is required. Traditionally for me, well last 4-5 years, I have run from home to the top of Mt Rob Roy on Boxing Day morning.
It serves a couple of purposes, stops overindulging on Christmas Day and it signals that the training must start to be serious from now on. The above course profile of Mt Rob Roy was kindly provided by Ewen in 2006 and this is my first attempt at putting an image on my blog. Thanks to Strewth for a little knowledge yesterday on where to start. I am really dumb at this technical stuff.
Today, a short run down to Point Hut and Pine Is. Plenty of people out enjoying a sunny afternoon, a nice day but with a cool southerly wind just taking the edge off the temp.

Saturday, June 14, 2008

No Hills Today

Distance: 38.3 km
Time: 3 hrs 42 mins 24 secs
Rate: 5' 48" per km
Weather: sunny, cool, temp 5-11 degrees, humidity 60%, wind calm early then up to 30 kmph from south

Week: 96.8 km in 4/7 days at 24.2 km ave per run
June: 207.65 km in 11/14 days at 18.88 km ave per run
Year: 2299.5 km in 123 / 166 days at 18.69 km per run

Softshoeshuffle and I met at Molonglo Reach just before 8:00 am to get an hour of running done before the girls arrived at 9:00 am. We completed a circuit that went outside of the golf club, over to the War Memorial, down Anzac Parade to the edge of Lake Burley Griffin and back to the start. A little longer than expected at just under 11 km and we arrived back only a couple of minutes before CJ, Strewth and Mr Strewth drove in.
I listened to the weather report at 9:00 am, temp 6 degrees, still cool but almost no wind. Decisions made to wear long sleeves proved only necessary for the next half hour or so as the temp rose to around 8 degrees.
Away we went with instructions that there were to be no hills, only 3 weeks out from Gold Coast marathon, the injury prone not taking any risks. Around the outside of the golf course and over to Campbell Park offices, then following a couple of monthly handicap course we reached to saddle between Mt Ainslie and Mt Majura. First small hill negotiated without too many complaints. Down towards the houses behind Ainslie and Hackett, then up on to the base track of Mt Majura, gently undulating ( by my standards) and out to the Federal Highway. Same course as used in the longer events at the Bush Capital Marathon.
Usual discussion followed as to the shortest, flattest way to get back to the start. Down to Heritage Village then along Antill St to Watson. We then followed the Majura and Ainslie monthly handicap courses back past Watson and Hackett to Ainslie. Mostly the main topic of converstation was about next year's Six Foot Track as well as Gold Coast marathon. Looks like CJ is going, and hopefully Strewth will give it a go.
CJ leading the way at this stage, seemed to be in cruise mode most of the way, Mr Strewth about to complete his longest and probably hardest run going well and Strewth, "doing a CJ" and taking a tumble. Phone camera out for evidence, bit of blood on knee and elbow, hope she writes a good story about the fall. Softshoeshuffle, middle of the pack getting the job done well. For some unknown reason I was full of beans and really enjoying the day, even against a southerly wind that had cooled us down enough to put long sleeved tops back on.
We made it back to the start and started to compare distances and times on the GPS that we all wear. Nothing matched, some one had forgotten to restart after a stop at some stage, we all had different times, distances and therefore km rates. Whatever, it was a long way and good fun.
Five minutes was all we could take in the cold water of LBG at the finish, still seems to have done the trick for recovery. I feel good, don't know about the others, CJ left early and missed out, that broken skin on Strewth's knee would have been tender. Mr Strewth piked out.
Thanks for the company all, very enjoyable day, and good luck at the Gold Coast in 3 weeks.

Friday, June 13, 2008

Winter in June

Distance: 8.4 km
Time: 44' 25"
Rate: 5' 18" per km
Weather: cloudy, temp 10 degrees, humidity 70%, wind strong from NW at 20 kmph
Week: 58.5 km
June: 169.35 km
Year: 2261.2 km

The nice days of winter seem to have gone, snow and strong winds in the Snowy's have indicated winter is here. Lucky to be running just after 1:00 pm today, the morning was very average weather wise.
A meeting in the city centre yesterday ruled out any running, a bus break down near the airport meant today's run was cut short. Didn't matter, still got a bit done and a couple of days off every now and then just help the freshening up process.
Roadworks behind the depot have cut off the road down to Pine Is reserve, so I have to get down near the river via the back of the Centrelink building and the Tuggeranong archery range. I would suggest both places be avoided if possible.
A strong west wind helped part of the run near the river, but a head wind on the return made life a bit difficult.

Wednesday, June 11, 2008

Half a Circuit of Tuggeranong Valley

Distance: 19.5 km
Time: 1 hr 52 mins 51 secs
Rate: 5' 47" per km
Weather: cloudy, cool, temp 14 degrees, humidity 60%, wind from NW at 15 kmph
Week: 501.1 km
June: 160.95 km ( 100 miles)
Year: 2252.8 km

The joy of time off in the middle of the day. I have been to work this morning, been for a run around the outside of the Tuggeranong Valley, at home for lunch and writing this story now, then will go back to work for another couple of hours.
Not much of a day today, better than yesterday when it rained, I didn't run but had plenty of other things to do. From work I followed the tracks around the outside of Gordon, Banks, Conder, Theodore and Calwell. The wind was cool, conditions Ok, not that much fun but it had to be done.
Strewth, those poor sore legs of yours are from the down hill, not the up hill, just need more practice. We have all suffered in the past.

Monday, June 9, 2008

Off Track

Distance: 30.6 km
Time: 3 hrs 24 mins 36 secs
Rate: 6' 41" per km
Weather: cloudy, temp 8-15 degrees, humidity 60%, wind calm
Week: 30.6 km
June: 141.45 km
Year: 2233.3 km

It was a great morning to be doing something constructive on a public holiday. The Queen of England has a birthday in April and we get a day off in June. Pity the Queen didn't send out better navigators to Canberra, because, while we didn't get lost, we traversed some unfamiliar territory.
Four of us started at Molonglo Reach just after 8:00am, a bit of sun peeking through the clouds, mild temperature to start and a nice morning considering it is almost the middle of June. The plan was to get to 3 hrs 15 mins of running to keep to Strewth's training program.
We set out the usual way past the golf course to Campbell Park office, on towards the saddle between Mt Ainslie and Mt Majura, then over to the reservoir behind Hackett. The easy part over, Captain Cook's best navigator, Ewen, took control and said " I know a short cut, we just go left here". A nice single file track, not the one we wanted, we discussed the eviction of Renee on BB last night and eventually came out at the saddle again. So while we are here, we may as well do the roller coaster so on we go, walking few steep hills, around to the right to pass the reservoir and on to the Mt Ainslie road. Ewen left us at the gun club to return home for coffee and muffins. He missed the excitement of the next part.
Three remaining explorers ( previously runners) continued on until I found a road that I thought lead to the mid section of the Mt Ainslie walking track. Wrong again by a couple of hundred metres. We followed this road that petered out into the bush, but a single file rough goat track soon started heading up, so up we go. Soon we find a sign that said "No abseiling on the Quarry". Good, no intention of doing that, so Strewth said, we should go right, " this track looks good". Wrong, just up and up and steeper and steeper until it was easier to keep going than turn back.
We made it to the top, the top of Mt Ainslie to be greeted, hero style, by a group of mountain bikers who had been on the track before. That made us feel good. On we went, the km rate on the GPS blown out the door at the slow walking pace up the mountain. Over the other side to the roller coaster track near the saddle, down to the Ainslie houses, past the War Memorial and, following the Bush Capital marathon course, made it to the horse stile at Campbell Park. Easy back to the cars, we had done enough, not in distance, but plenty in time and new tracks covered. Some of those places I may never visit again.
Great day, weather perfect for June, company great, a few stories told, and a good run.

Saturday, June 7, 2008

Twice in One Day

1st run: Distance - 12.15 km in 65' 27" at 5' 23" per km
2nd run: Distance - 8.05 km in 42'22" at 5' 16" per km
Weather: 1st run at noon, sunny, 12 degrees, humidity 55%, SE wind at 10 kmph
2nd run at 2:00pm, sunny, 15 degrees, humidity 40%, SE wind at 15 kmph
Week & June:
Distance: 110.85 km in 7/7 days at 15.8 km ave per day
Distance: 2202.7 km in 119/159 days at 18.5 km per run day

Long run on Monday and rest day tomorrow, so today was a much easier day. I needed to take James to soccer at Wanniassa during the afternoon, so I waited until late morning to get the first run completed. The sun had warmed the day up a bit, but the wind had picked up from the south during the morning. Down Johnson Dr to Stranger Hill behind Bonython, over to Pine Is, along the river track to the dog exercise area, then up Woodcock Dr back home. Short break before going to Wanniassa for soccer.
James played soccer with the under 12s while I did 6 laps around the outside of the playing fields and St Anthony's school. Each lap just over 1.2 kms, all dirt and grass. Stopped a few times to watch the game, James played in the losing team, score 4 - 2, didn't see any of the goals scored. Egg sandwich, protein and carbos on returning home.

Friday, June 6, 2008

Just Rolling Along

Distance: 14.1 km
Time: 79' 08"
Rate: 5' 36" per km
Weather: sunny, temp 15 degrees, humidity 50%, wind calm
Week: 90.65 km
June: 90.65 km
Year: 2182.5 km

Roadworks behind the bus depot are preventing me from starting my runs in the usual direction. The road is being duplicated and it may take another 5 months to complete, according to the guy that operates the stop/go sign.
Today I went on another off road loop run away from civilization. Followed Athllon Dr to Tuggie Creek, then down to the river where I headed out to Red Rocks gorge. Really nice out there today with a group of four bush walkers sitting on a log having lunch, the only people I saw. Back on the track near the river to Pine Is, stopped to stand in the water for 15 minutes and then kick some sand, it almost felt like summer instead of early winter. The water is very cool, not quite cold, but you need to keep still because moving stirs up the cold water. A short jog back to work and a warm shower, lunch and a chat. Good day today, very enjoyable.

Thursday, June 5, 2008

A Big Loop of the Valley

Distance: 15.75 km
Time: 83' 46"
Rate: 5' 19" per km
Weather: part sun(finally) cloud, temp 13 degrees, humidity 70%, strong southerly wind
Week: 76.55 km
June: 76.55 km
Year: 2168.4 km

Left work with no idea of where I was going to run. Headed up Isabella Dr, because it was flat, as far as Ashley Dr roundabout. After more moments of indecision, I went left towards Erindale shops, the continued on Yamba Dr to Farrer Ridge underpass. Looked at the clock for the time as I had left late, and crossed the ridge to the ACT Environment HQ on Athllon Dr. Back to work, better for the down hill but against a fairly strong southerly wind. Pleased with the run, felt Ok overall.
It seems Monday morning at Molonglo Reach at 8:00 am is the go for a long run. Good on Strewth and Ewen for coming along, it should be a good day.

Wednesday, June 4, 2008

Mt Taylor Survey

1. walk over course - 7.05 km + run 6.75 km = 13.8 km
1. walk over course - 79' 40" + run 34' 47" = 1 hr 54 mins 27 secs
1. walk over course - 11' 18" per km + run 5' 09" = 8' 18" ave per km
Weather: cloudy, temp 13 degrees, humidity 80%, strong SW wind
Week: 60.8 km
June: 60.8 km
Year: 2152.65 km

Members of the monthly handicap sub committee surveyed changes to the Mt Taylor event to be held at the end of July. A few minor changes needed to be made around the start / finish area and at the turn around of the long course. We will now use the loop at Chifley as the turn around, the same loop as used on the Oakey Hill course. The short course for the runners and walkers has not changed, the start line has moved 25 metres up the track to give more room at the finish to hand out place cards with the fast down hill finish. Long course is 7.0 km and the short course is 3.5 km.
A map will be in the next Vetrunner and on the website soon. Stuart has done a good job with the picture.
After a rest and discussion, I ran from the the start area down Athllon Dr, around Cathy's side of Lake Tuggeranong back to work.
A pleasant morning out even if the wind was a little fresh.

Tuesday, June 3, 2008

Gentle Rain, Gentle Run

Distance: 11.25 km
Time: 59' 28"
Rate: 5' 17" per km
Weather: cloudy, temp 13 degrees, light drizzle, humidity 90%, wind calm
Week: 47.0 km
June: 47.0 km
Year: 2138.85 km

Most of us in the Canberra had forgotten what water falling from the sky was all about. Then the weather bureau told us it was rain, well light showers, but at least is is something to water the garden.
It didn't stop a few dedicated, or stupid, runners from getting out at lunch time and I was one one of them. Bugger of a morning at work, but at least the break during the day provides a chance for the day to improve, and it did. Due to the weather, I ran a short version of a circuit from Pine Is top Point Hut and back to work. Actually found some rhythm in the soft sand and on the dirt tracks, felt comfortable, did ok.
A look over the Mt Taylor monthly handicap course tomorrow with other members of the handicap sub committee, some have suggested a double loop over the top of the mountain, but I will try and talk them out of that. Two loops, they must be on kidding!!

Monday, June 2, 2008

New Work Arrangements

Distance: 21.75 km
Time: 2hrs 7 mins 40 secs
Rate: 5' 52" per km
Weather: cloudy, temp 15 degrees, humidity 70%, wind calm
Week: 35.75 km
June: 35.75 km
Year: 2127.6 km

New work arrangements started today with the introduction of the new bus network. I now have almost 4 hours off in the middle of the day to do whatever I like. So I will mostly go running, chatting, eating, maybe snoozing, maybe go home, maybe do nothing. My biggest worry is over training, so there will be a greater mixture of exercise to prevent both boredom and injury.
Did you know, from Dickson shops driving a slow bus, geared to a top speed of 85 km per hour, I was driving in the main gates of the Tuggie depot in 25 minutes. Leaving Dickson, via Ginninderra Drive, GDE, Tuggie Parkway to Kambah Village in 15 minutes, and another 10 minutes to the depot. Very good indeed.
Running after a chat and little lunch, I decided to test the amount of running and time I will have during my break. Down to Pine Is, along the river track to Point Hut, on to the track behind Gordon, Banks and Conder to the sub station at Theodore. Plenty of undulations so far. The along the track on the base of Tuggie Hill and the through Gordon to Bonython. Flattens out on the gravel track leading back to Pine Is where I managed to get the km rate under 6 mins per km for the first time. The workmen on the Athllon Dr duplication behind the depot let me jump the barriers otherwise another km to run to get back to work. It's nice to have a rest and chat with then just to catch up on the progress of their work. Another 6 months to get the job done.
Time for a shower, cuppa, chat and into the second half of a working day. Late finish, but I know I have time now to get back some fitness and looking forward to going to Qld in Sept.

Sunday, June 1, 2008

Sunday Morning Reflection

Distance: 14.0 km
Time: 71' 22"
Rate: 5' 05' per km
Weather: cool, cloudy, temp 12 degrees, humidity 70%, calm
Week: 14.0 km
June: 14.0 km
Year: 2105.85 km

The day started out really nice, but a few clouds moved over and the temp has dropped. Forecast for showers later in the week, but we will waited and see, that has been said before, got nothing.
A run to get the month started, it will need to be a big one, up near the all time most kms. A good solid effort without be too much, down to the river and back, no stopping in the water, that will be during the week.
While running, I reflected on what had changed over the last few months. CJ has gone missing, hope I didn't miss the going away party, Strewth is going great guns ready for Gold Coast marathon and Ewen has gone the other way, thinking short and fast is the better option. Some other runners from the last few years have also drifted away. Elizabeth now finds 4 kms a long way, injured again and losing interest fast, never to reach her potential at SFT. We all change our focus over time.