Out of Shape for Mountain Running

Today:
Distance: 25.6 km
Time: 2 hrs 41 mins 56 secs
Rate: 6' 19" per km
Weather: cloudy, temp 13-18 degrees, humidity 60%, wind calm
Week: 83.0 km
Nov: 25.6 km
Year: 3966.8 km


The Cotter group have returned to run in the city during summer. The Cotter area is very open and exposed with little shade after the bush fires a few years ago. The usual summer start area at Molonglo Reach is also a bit of a hazard due to road works, so the new start area is behind the Australian War Memorial where there is a car park, room to assemble and a drinking water tap. The up hill start is a bit of a wake up so early in the morning.
I misjudged the time to get there due to the extra distance and the roadworks so arrived about 2 minutes after 7:00 am. A large group had gathered, mainly female with a few of regular Cotter group runners. Debbie has done well to gather a group of females and get them out early on a Saturday morning. They did the Mt Ainslie base track circuit.
The group was heading towards the gun club and then along the track above Campbell Park offices. I had reached the front of the group by the up hill to the saddle that separates Mt Ainslie and Mt Majura, then turned right towards the reservoir above Hackett. At the exit from Trent's hill, to my surprise, Chris L was emerging, well done to him, I leave that track until later when I can actually up run it. We ran together to the reservoir when Chris went left and back to the start. I went right down to the Majura pines area to have a look at the course for November monthly handicap. Then back to the horse stile, up the mountain running course to the 4 ways at the half way to the top of Mt Majura. Walked most of this section, it is steep, but I can usually run it, although slowly. Turned down the zig zag track after a rest and to admire the view. All the way to the houses and then along to the main Mt Ainslie base track.
Bit undecided as to where to go, feeling and running ok on the flat, not so good on the hills. Needless to say, the only way to improve is to do it. So up to the saddle, on to the roller coaster track for a short way, then up to the top of Mt Ainslie. Walked again up this section until the track levels out nearing the top. Short stop at the top, then down the main front track to the start. Plenty of people about again, mainly female as well and good to see everyone out there getting the most out of a nice morning.
At the War Memorial the GPS said only 20.4 kms, not nearly enough, so I headed towards the Campbell High school, on to the Mt Ainslie base track towards the gun club, then found a track upwards that finished about half way up the main front Mt Ainslie track. A few walkers I had met going up said good morning again as I slowly jogged, at least looked good to them.
Found a newly graded track to get me down and finally made it back to the start. Everyone had gone that had been there at 7 am, so a drink and a piece of cake ( carbos).
The flat running acceptable, the up hill was very average, so I am out of shape for mountain running at this time. A few hills a couple of times a week will hopefully sort that out, plus a good solid long hilly run on Saturdays. There is plenty to do over the next two months before the serious training starts to get to SFT.