Two Fruits

Thursday, January 31, 2008

End of A Record Month

Distance: 19.35 km
Time: 1 hr 52 mins 6 secs
Rate: 5' 47" per km
Weather: cloudy, temp 22-25 degrees, humidity 60%, wind calm
Week: 100.45 km - 5/6 days = 20.09 km per run day
Jan & Year: 521.05 km (Rec) - 26/31 = 20.04 km per run day

Today's run was the usual course down to Theodore, around the base of Tuggie Hill, over the ridge between Conder and Calwell houses, back to the sub station and home past the oval and Calwell shops.
I am feeling tired from the past two months running over 500 km each month, both records, normally lucky to get to 400 kms on a regular basis.
I planned to run 27 days this month at average 20 km per run, but I had an extra day off early in the month so running days were 26 out of 31. That should set down a fair base for the first half of the year, February will be the hilly month with a few more rest days especially with the Maroondah Dam 50 km on 17th, then easing into Six Foot Track in early March.
Ewen's comment yesterday, I work to recover from running. If I run to get away from the Mrs, then I should be north of Newcastle or in Melbourne early next week. I would think going north would be the better option leading into autumn.

Wednesday, January 30, 2008

The Day after the Massage

Distance: 18.8 km
Time: 1hr 46 mins 43 secs
Rate: 5' 40"
Weather: sunny, temp 22-31 degrees, humidity 40%, wind calm to start then up NW at 16 kmph
Week: 81.1 km
Jan & Year: 501.7 km

I visited Maria after yesterday's run at the oval with no real problems I could find myself. An ongoing problem with my right shoulder is still bad and the left shoulder is not much better but not as sore. Both are work related and don't affect running at this stage. If I can't get them fixed, then remain pain free to continue at work, then some other decisions may need to be made. I like my work, but gee, I could retire, go travelling, fishing and running every day. Unlikely.
Today I went down by the river to Point Hut and Pine Is mainly to get some cold water on the legs and shoulders. A few mums and bubs down there making the most of the last week of school holidays. First part of the run was OK but faded in the heat on the way home, drank plenty on the way, but it was getting warm before the breeze picked up from the NW.
Passed the 500 km mark for the year, so off to a good start, plenty to do this year in what may well be the last year with so much in it. Next year, just a few targeted different events, missing out most of the one's I have done so often.

Tuesday, January 29, 2008

Thirty Two Spiral Laps - Calwell Oval

Distance: 16.4 km
Time: 71' 19"
Rate: 4' 21" per km
Weather: sunny, temp 20-27 degrees, humidity 40%, calm
Week: 62.3 km
Jan & Year: 482.9 km

A different day at the oval after a warm up ride down on the mountain bike. Instead of the usual tempo run in a lane, I did a different version of last Wednesday. Four by 8 spiral laps changing direction after each set and running one set from lane 1 out and the next set from lane 8 in. Total distance 14.15 km at 4' 19" per km with a cool down jog of 2.25km. Rode bike home.
Good fun, something different, should be on the vet's track program for the novelty night before Christmas. The tempo was good, not pushing too fast after Cotter run yesterday, but still OK.

Monday, January 28, 2008

Welcome Back Cotter

Distance : 32.1 km
Time: 2 hrs 59 mins 0 secs
Rate: 5' 34" per km
Weather: beaut, sunny, temp 18-28 degrees, humidity 40%, breeze calm/very light
Week: 45.9 km
Jan & Year: 466.5 km

Ventured back to the Cotter today with Mick C & Michael T for a second long distance run in 3 days. This was my 127th run at the Cotter since the first run in March 1994. The scenery has changed, the trees have gone, the dust and hills remain and it hasn't got any easier. Looking back at some of times I ran, I must have had a big tail wind to go so fast. Still is a good spot to build an endurance base, can be very warm in summer, open and exposed, and very cold in winter with big frosts and cold winds blowing off the mountains.
Today was really nice. If any one didn't get out for some exercise today and enjoy it, I don't know what better conditions you would like.
We started just after 8:00 because I can't get moving early in the morning. Mick C and I did the 21 mile run and Michael T, still recovering from injury did the 15 mile run, plus a bit extra. First time out there, missed a turn close to the finish and did a bit more.
Good going to the top of jelly legs, nice along Bullock's to Padovan's Crossing where the water is cool and flowing. Refilled my drink bottles as I had downed 600 mls so early and up Cliff road to Warks. Mick had taken off strongly again as he usually does, got covered in dust by a couple of 4WDs passing by and later by a couple of trail bikes having a good time.
I got to Vanity's Crossing with water over the weir, nicely cool and flowing, Mick C waiting. We ran almost together to the finish, both getting under 35 minutes for the last part back to the cars. That's OK considering the conditions, yesterday's race and we both did around 35 kms on Saturday. The climb up Ma and Pa will be well known to Brindabella Classic runners after 45km of that event. Past Peirce's settlement, yet to be rebuilt from the bush fires, then Mick takes off on the downhill going sub 4 mpk at times. I tried to stay with him but I had had enough and managed to get back in reasonable shape. That finished off just under 80 km in 3 days, good backing up, but not what Speedygeoff would suggest is the way to train.
The Cotter playground was empty when we left to run early but was packed with people having a picnic or BBQ. As is usual, made our way to the cool waters of the Cotter River, very pleasant indeed. A couple of bananas and a drink or two to replenish used calories and home after a great day out.
Even after today's run, I don't think or hope Maria will find much wrong at tomorrow's massage unless she looks inside my head and finds it empty.

Sunday, January 27, 2008

A Park near Campbell

Distance: race 6.0 km
Time: 25' 15"
Rate: 4' 12" per km
Finished: 11th across the line/ 4th eligible?
Warm up and cool down:
Distance: 7.8 km in 42' 30"
Weather: sunny, temp 18-27 degrees, humidity 48%, very light breeze

First vet's handicap of the year on a typical January morning, very warm, no clouds, no breeze and very sweaty. A day when the front markers feel the conditions and the back markers have a chance given a reasonably flat course with little shade and a nice little hill to climb just before the turn around point at 3km.
Started out well, caught CJ who started a group in front after half a km, but the number cruncher at the turn around cried out 87th place. I was going well but catching no one else.
The second half is nearly all fast downhill, easy to run, easy to pass and I soon started to gather in the main pack. Jumped through the horse stile half a km from the finish and looked to see only a few runners spread out in front. Passed a few more but didn't know at the time that the guy only 10 metres in front would get 3rd place of the eligible runners. What 4th gets you is a no prize and a hard look at by the handicapper. Better have a chat with him and be nice.
Good back up after yesterday on Mt Rob Roy and 34 kms in the legs. Just see if I can do another 30 plus kms tomorrow. Better again, have arranged for Maria to massage this tired body on Tuesday, looking forward to that. Bottom half feels OK but the shoulders do need some help. Maybe that is work related.

Saturday, January 26, 2008

Mt Rob Roy

AM run: Distance: 28.0 km
Time: 3 hrs 9 mins 59 secs
Rate: 6' 47" per km
Weather: sunny, temp 18-23 degrees, humidity 50%, wind calm
PM run: Distance: 6.05 km
Time: 38' 56"
Rate: 6' 25" per km
Week: 132.15 km- 6/7 days = 22.02 km per run day
Jan & Year: 420.6 km - 21/26 days = 20.03 km per run day

The week total looks good because I did a long run on Sunday instead of Saturday as it rained in the morning and I went to a wedding in the afternoon.
Today, I left home just after 8:00 am heading towards Theodore, past the sub station, over to Conder and up the steep hill near the reservoir towards Mt Rob Roy. Approaching the nature park gate, I decided to go across the open paddocks and climbed the mountain from the back. I passed by the track leading to the trig, a hard to find and follow. Walked a few parts, just conserving legs and energy, and admiring the views of the Tuggeranong valley and the mountains beyond. Great view of Mt Tennent, I will be there next weekend.
Continued down to the sub station at Theodore where I has stashed a drink bottle, emptied that in quick time and made my way back home. Good run, not fast, walked a bit, but a good hit out.
Later this afternoon, I met with other members of the vet's handicap sub committee to finalise the course we are to use on Sunday. Rain in December had made a section of the course impossible to use, so we changed the first part, keeping the rest of the course the same and changing the turn around points.
In the current issue of R4YL magazine, Pat Carroll has an article on training for the Gold Coast marathon. One part that interested me was on recovery, the part about stretching and " cold water immersion". I write often about standing in the river at Pine Is, maybe I mention it too often but it does work.

Friday, January 25, 2008

Friday Fill In Run

Distance: 15.1 km
Time: 79' 58"
Rate: 5' 17" per km
Weather: cloudy, temp 20 degrees, humidity 55%, ESE breeze at 13 kmph
Week: 98.1 km
Jan & Year: 386.55 km

Same run as last Monday and previous Friday, down to Pine Is, along the river track to Point Hut and back home. No snakes about, in fact very little activity about at all, the BBQs and picnic areas were deserted. Better run than the previous efforts.
Big weekend coming up so hope it hasn't taken the edge off the fitness.

Thursday, January 24, 2008

Tuggeranong Hill

Distance: 19.35 km
Time: 1 hr 48 mins 54 secs
Rate: 5' 37" per km
weather: sunny, temp 18-20 degrees, humidity 60%, wind calm
Week: 83.0 km
Jan & Year: 371.45 km - 19/24 days = 19.55 km per run day

I had Tuesday as a day off running and it has thrown the weekly plan out the door. Wednesday is normally the hilly run day, but I ran laps at the oval yesterday. Today, I had to do a few hills otherwise Saturday and Monday are going to be a struggle.
Nice morning plenty of sunshine and not too warm and an early (for me) start this week just after 9:00 am. Ran down past the shops, around the outside of the oval, the grass had been cut yesterday after I had ran, behind the Theodore houses and to the electricity sub station near Ewen's place.
The top of Mt Tuggeranong said " up here" but I resisted and did the circuit around the base but going over the ridge from the two reservoirs to Conder side. Back to the sub station and back home the same way as going out past the oval and shops.
Not my best ever time over the course, but an enjoyable run meeting only one lady walking her dog.
Pity I missed the one hour run at the track tonight due to work, would have been good fun although the humidity is high with cloud cover.

Wednesday, January 23, 2008

Spiralling on the Oval

Distance: 16.65 km ( includes cool down of 3 km)
Time: 70' 40"
Rate: 4' 14" per km
Weather: sunny, temp 18 degrees, humidity 55%, light easterly breeze
Week: 63.65 km
Jan & Year: 352.1 km

I rode my bike down to the oval with the intention of doing the usual 30 laps in lane 5 changing direction every 10 laps. Got down there about 9:20 am and found a couple of vets doing their sprint training, well done to Cory and John.
The oval is still in good condition except for lane 1 which gets a bit more use than the other lanes. Grass could do with a trim, ran bare footed as usual, and did the first 10 laps in lane 5 as normal. Stopped for a drink and decided to run the next series of 10 laps as a spiral. Started in lane 1 and at the end of each lap just moved out one lane until I ran lane 8 twice and then moved back to lane 7 to make 10 laps.
Changed direction after 10 laps and it is different doing a spiral going the wrong way and changing lanes each lap, took a bit of getting use to. It did however give the brain something to occupy itself so there was no boredom at all. Great fun.
Good session, pity I was pushed for time as I start work at midday this week and finish at 9:30pm. Terrible hours to get anything done.

Tuesday, January 22, 2008


Distance: nil

Basically, couldn't be bothered so I called it a rest day, slept in and organise the rest of the running month. The above title stands for " Australia Day Long Weekend Running Extravaganza "
The opportunities to catch up with missed running kilometres are few and far between and normally gone forever. This weekend offers the chance to catch up.
My plan is to run from home to Mt Rob Roy and back on Saturday starting at 8:00 am. (Distance around 30 km) Sunday is the first vet's handicap of the year at Campbell Park, short one at 6 km, remember start time is 8:30 am with a few more kms before and after to make the day worthwhile. Monday is the public holiday so I plan to go to the Cotter, usual start place at the playground and do at least the 21 mile.(Distance 33-36 km) Start time 8:00 am.
If I can permission from Ewen and Elizabeth,I may also include the pipeline road just to add a bit more of a hill and a couple of extra kms. The best part is it is late in the run after Vanities Crossing so a chance to cool down and refresh before the last 7 ks to the finish. With a bit of rain recently, the spa should be running at the finish as well.
Anyone wishing to join in, just turn up, all welcome, will run to suit. Just need to bring plenty of drinks as I expect the weather to warm up again after the last few cooler days. This weekend is about time on the feet, speed is not important, walk when necessary, run when you can. There may be a couple of converstaion stopper hills, just part of the fun.

Monday, January 21, 2008

One Red Belly Black

Distance: 15.15 km
Time: 84' 44"
Rate: 5' 35" per km
Weather: cloudy, temp 19 degrees, humidity 67%, wind SE at 20 kmph
Week: 47.0 km
Jan & Year: 335.45 km

Same run as last Friday, down to Point Hut, along the river to Pine Is and back home. One small red belly black snake poked it's head out from the bush, heard my footsteps and went back. That was the only highlight of an otherwise uneventful run. The wind was cool from the south slowing the run.
One day the sun will return and we will again have some summer before it's too late.

Sunday, January 20, 2008

The Day After the Wedding Night

Distance: 31.85 km
Time: 3 hrs 25 mins 42 secs
Rate: 6' 27" per km
Weather: cloudy, temp 21-24 degrees, humidity 67%- 60%, wind NW at 30 kmph
Week: 31.85 km
Year: 320.3 km - 16/20 days = 20.02 km per run day

The stars were not in line yesterday so I used my last lifeline and did not run. A combination of a late Friday night at work, and a not very good one at that, drunks, rock throwing and idiots on the road, rain on Saturday morning and a wedding on Saturday afternoon, all together something had to miss out.
It wasn't a late night after the wedding, a good gathering of around 50 people. Mine, many moons ago was at 11.00 in the morning with 13 in attendance including the minister. We thought that was a bit too much but then you should invite some of the family.
Today's run struggled to find any rhythm, so maybe yesterday and an average day weather wise combined against me. An out and back run from home over thru Gowrie to Wanniassa Hills nature park, over the trig and down to Long Gully Road. Up onto Isaacs ridge where I did a small loop circuit and back down the same way to Long Gully Road. Home the same way over the trig, out at the nature park gate at Fadden, down Ashley Dr and back home.
Stop for a quick drink and a banana, then down towards Point Hut, along the river track to Point Hut. Collected by car after a 15 minute splash about in the water, which appeared to be a bit cooler than recently. Certainly helps as the legs are better off the colder the water is.
Nothing too flash about the run but it did get the monthly average back to the 20 I hoped to maintain for January. Keeping it at 20 will be a challenge as there are no rest days left. See what happens.

Friday, January 18, 2008

Run for Fun Day

Distance: 15.1 km
Time: 81' 55"
Rate: 5' 25" per km
Weather: cloudy, temp 19 degrees, humidity 55%, wind easterly at 25kmph
Week: 88.05 km
Jan & Year: 288.45 km

A change in the weather with a much cooler day but no rain meant good running conditions. The easterly breeze slowed progress at times but the day's run was just to be for the fun of it. Recent running has always had a purpose but today was " just for the fun of it".
Always hard to find a flat course from home when you live on a hill, but the best I can do is down towards the river, gentle along the river track and gradual uphill on the way home. Didn't matter because there was no need to push the pace, no need for speed and no need to walk the hills. Very few people about especially near the river and BBQ's, bit too cool after the recent hot days we have experienced.
A wedding to attend tomorrow afternoon means the weekend running will be much shorter than it should be. I hope to run both days but Sunday morning may be a problem.

Thursday, January 17, 2008

Forty laps in under 80 minutes in lane 5

Distance: 20.8 km ( includes cool down)
Time: 92' 19"
Rate: 4' 26" per km
Weather: sunny, temp 22-24 degrees, humidity 40%, easterly breeze at 15 kmph
Week: 72.95 km
Jan & Year: 273.35 km - 14/17 days = 19.52 km per run day

Bit of rain yesterday and watering overnight at the Calwell oval now has the running track in top condition. Lane 5 was good and lane 6 should be really top as it looks like it hasn't had much use recently.
Rode the bike down to the oval, used those couple of kms as the warm up, couple of stretches and off. Bit cooler so conditions really good for running. Ran in bare feet again, changed directions every 10 laps and generally had a very enjoyable day.
Bike ride back home, collect car and down to the river at Pine Is for a refreshing swim and relax. Pity I have to go to work this afternoon, ruins a nice day.

Wednesday, January 16, 2008

Tour de Tuggeranong Valley

Distance: 18.3 km
Time: 1 hr 48 mins 47 secs
Rate: 5' 56" per km
Weather: sunny, temp 27-32 degrees, humidity 40%, NW wind at 20 kmph
Week: 52.15 km
Jan & Year: 252.55 km - 13/16 days = 19.4 km per run day

This run from home gives great views of the area in which we live. Just a few kms and up onto the tracks that surround Tuggeranong suburbs of Conder, Banks and Gordon. Over in the distance the wonderful sights of the Brindabellas and up close the inviting cool waters of the Murrumbidgee River. No road running down this part of town.
I forgot how hilly this run would be as today was to be my flat easy run. It didn't matter as the morning temp was high even before I started so a bit of walking up a slope or two helped control both body temperature and save the legs for another day.
I arranged to be collected at Pine Is after a wash off the sweat and dirt recovery 15 minutes in the water. The last time in the water was on Friday, so a bit slack on the preventative side of running injury. Absolutely wonderful in the water, a bit cool still, does the job nicely.
Thunderstorms in the sky at the moment so we may get some rain this afternoon.

Tuesday, January 15, 2008

Full Circuit of Tuggeranong Hill

Distance: 20.6 km
Time: 1hr 56 mins 49 secs
Rate: 5' 40"
Weather: sunny, temp 24-28 degrees, humidity 44%, light nth breeze
Week: 33.85 km
Jan & Year: 234.25 km - 12/15 days = 19.52 km per run day

Really nice day in the nation's capital and not too warm. I headed towards Theodore via the Calwell oval to the sub station near Ewen's place. It was the first time in a few years that I have ran the full base circuit around Tuggeranong Hill. Usually I cut over the ridge between Calwell and Conder which shortens the trip by a couple of kms but it has much more elevation going up past the two reservoirs.
This base circuit is not exactly flat, in fact it is very undulating but there are plenty of places to recover before the next climb. Just under 8 kms make it a good challenge.
The oval has had the grass cut again and is in very good condition. With showers forecast for later in the week, the oval will be in top condition by the weekend. Ewen may consider organising the Calwell 12 hour for later in the year just to show off to the rest of the nation.
Great day out today, good solid run, very enjoyable.

Sunday, January 13, 2008

Kicking Grass in Lane 5

Distance: 13.25 km - 30 laps
Time: 59' 28'
Rate: 4' 29" per km
Weather: sunny, temp 23-29 degrees, humidity 48%, wind light early then NW up to 27 kmph
Week: 13.25 km
Jan & Year: 213.65 km

Rode the bike down to Calwell oval as the warm up. Nice morning, no one else about. Thirty laps in lane 5 just for a change. Lane 1 seems to be getting plenty of use and looks like it needed a rest. I wasn't quite up to the speed required to justify lane 3 and lane 6 is off limits. Lane 8 is used for slow tempo running. Compromise day this morning in lane 5.
The grass had been cut last week and the dried clippings gave something to kick to clear out of the lane. It takes about 10 laps to get a clear path, but it gives you something to do while going around and around.
Changed direction every 10 laps, ran in bare feet, feels great just need to be careful not to upset any bees or insects in the grass,they have a very nasty bite.
Another enjoyable day, solid run at even lap times trying to stay under 2 minutes per lap, not fast but just consistent. Bike back home to top off the day.

Saturday, January 12, 2008

Mt Ainslie

Distance: 35.3 km
Time: 3 hrs 54 mins 54 secs
Rate: 6' 39" per km
Weather: cloudy early then sunny, temp 20-30 degrees, humidity 50%-40%, wind calm
Week: 122.4 km - 6/7 days = 20.4 km per run day
Jan & Year: 200.4 km - 10/12 days = 20.04 km per run day

Cloudy start and warm and humid overnight meant today was not going to be easy weather wise. Started at Molonglo Reach early than the main group with the usual start around the outside of the golf course. Decided to drop some drinks off near the War Memorial, as well there is a tap to refill. The next section of the run is a loop I used last year when John K and CJ did it a few times.
Up the front main track of Mt Ainslie where I stopped near the top to check on a couple of girls. One had been to the gym last night and did a leg workout, mistake when early the next day you intend to walk to the top of a mountain. She was struggling but was OK, the legs were hurting, she said she would make it. Lesson No 1.
From the top I went down the back to the power lines, right turn past the saddle and down to the fence line. Up the hill past Trent to the ridge, left turn back past the saddle to the roller coaster track and back past the gun club to the War Memorial.
The sun had appeared at this stage but the time was near the same times for this lap as last year, around 84 minutes for 12.5 km.
Refill at the tap then started out to do the same loop but in reverse. Over to the roller coaster track, past the saddle and up onto the Hackett ridge. Down past Trent to the corner and then right turn up to the saddle. Made a solo decision not to climb Mt Ainslie again, starting to get very warm and had run out of drinks. Instead turned on to the roller coaster track again, 3 times in one day and it has a well deserved name, past the gun club and back to the War Memorial.
Finally made it back to the start where unfortunately the lake is still closed due to the algae so recovery will be a little slower. Humidity a problem today.
Another few kms in the bank early in the year. So far, so good.

Friday, January 11, 2008

Recovery on a Hot Day

Distance: 12.4 km
Time: 71' 21"
Rate: 5' 44" per km
Weather: sunny, temp 32 degrees, humidity 30%, light nth breeze
Week: 87.1 km
Jan & Year: 165.1 km

Bit a struggle to get going today after a late night at the track and then not much sleep. Reasonably happy today with last night's run in the conditions. Martin Fryer said the front runners were around a minute and a half off their expected times, so that puts my run close to 40 minute mark if the temp had been cooler.
Today, started out very slowly just a jog around the river area, nothing exiting about the run. A few tired muscles with some tender spots, so I went looking for some coldish water in the river.
Did the trick as I spent around 30 minutes just relaxing and getting some freshness back.
I can't work out why we ran all 25 laps in the one direction. Seems so obvious to turn around after 10 laps, run on that harder surface than grass and not run bare footed. And all those other people watching?
Martin, recovering from C2K 245 kms, just a few weeks ago ran around 37 minutes plus , how?

Thursday, January 10, 2008

Run around the Track

Morning: Distance: 6.4 km
Time: 34' 08"
Rate: 5' 20" per km
Weather: sunny, very warm, 30 degrees, humidity 35%, light NW breeze
Night: Distance: 10.0 km (plus cool down 2.2 km)
Time: 40' 55"
Rate: 4' 05.5" per km
Weather: cloudy, temp 29 degrees, humidity 40%, wind calm
Week: 74.7 km
Jan & Year: 152.7 km

A messy day at work trying to get organised to get to the track to run in the 10,000 metre event starting at 8:00 pm. I had everything planned for the day including riding the bike to work, running home at lunch time to get the car, loading the bike in the car ready for tomorrow morning, and leaving work around 6: 15 pm leaving plenty of time to get over to the AIS and ready to run. At least there was a plan.
However, bad luck always comes in lots of three and today was number three. Previously, flat battery in car, not once but twice, replaced under warranty. No 2, punctures in bike finally fixed with heavy duty thorn resistant tube and today No 3.
Driving bus along on last trip almost finished just get through Chifley and Lyons, had no one on board, all had got home and bus decides to go slow, and slower and then stop. Gear box has had enough. Mechanics arrive and decide it's a tow truck job. Finally get ride back to depot an hour and a bit later, mad panic to get to the track in time. Rush around like a chook with no head, get Jim White to lap score, get a number, no warm up and on the start line with seconds to spare.
Finally saw CJ in real life for the first time in 5 months with battle scares from a fall, elbows, hands, knee, a real mess, glad I didn't see her earlier, although we normally see injury pictures on the blog site, not bird life.
The 10,000 metres was OK, conditions not good for long distance, much too warm and humid although my time was 35 seconds faster than on 6/12. Ran 1st half in 20' 10" and second half in 20' 45", so a drop off in the later stages, but still OK.
Recovery day tomorrow and long run over Mt Ainslie a couple of times on Saturday morning.

Wednesday, January 9, 2008

On Top of Old Smokey

Distance: 23.05 km
Time: 2 hrs 9 mins 41 secs
Rate: 5' 37" per km
Weather: sunny after cloudy start, temp 23-27 degrees, humidity 50%, light easterly breeze
Week: 56.1 km
Jan & Year: 134.1 km - 7/9 days = 19.15 km per run day

If Mt Taylor had been an active volcano a few years ago, then the title might have been right. But I couldn't think of an alternative. I might have titled today " Superb Views of the Valley" and it was near perfect on top of the mountain. Pity few people get to experience the scenery from above as there is no road, and the tracks are steep.
I left work this morning just as the clouds were breaking up, out came the sun and up went the temperature. Around the outside of Lake Tuggeranong, under Athllon Dr and followed the bike path past Kambah Village to Sulwood Dr. The over to the car park at the end of Waldock St in Chifley and up to the top of Mt Taylor. Stopped to enjoy the view and continued on down to the horse paddocks. Down Athllon Dr to the lake edge and back to work. Stopped for a quick refill of the drink bottle, down to Pine Is, stand in the water for a while and a gentle jog back to work.
A good day out in the valley, nice day not too warm. Legs a bit tired from easy bike ride yesterday, improved as the run progressed.

Tuesday, January 8, 2008

Mountain Bike Ride

Mtn bike - 21 km
Weather: sunny, temp 28 degrees, humidity 45%, wind calm
Running: nil

Rode to work yesterday morning without incident. But, by the end of the day the back tyre was flat, again. Three punctures in a couple of weeks, very frustrating.
So today I went to the bike shop and bought a stronger bike tube, this one is "thorn resistant" as it says on the box. Lunch time I changed the tubes over, got organised and went for a ride, really hoping that I didn't get a flatie again.
The morning cloud had disappeared, the sun was out, nice warm day and no wind. Just needed to find dirt, gravel, sand to test these new more off road tyres I bought before Christmas. They are good, probably better than I need for my limited mountain bike riding ability. The track along the river is undulating and good to run on and even better for bike riding. The dirt and soft sand are great fun. From Pine Is to Point Hut and then up a very steep track behind Gordon. I used every gear I had and I have 27 of them, but I made it without stopping. The legs were feeling the pinch on what was supposed to be an easy day out.
A circuit around the outside of Gordon, Banks and Conder, back to the Point Hut pond and back to work with a quick dip in the river to cool off.
I didn't time the ride, but I did 21 kms by the bike trip meter. A good cross training day, plenty of enjoyment today. Back to the running tomorrow, a mid week hilly one, just hope it is not too warm at midday.

Monday, January 7, 2008

Better Recovery Required

Distance: 13.75 km
Time: 77' 51"
Rate: 5' 39" per km
Weather: sunny, temp 28 degrees, humidity 40%, light nth breeze
Week: 33.05 km
Jan & Year: 111.05 km = 6/7 days = ave 18.5 km per run day

After covering 54 km over the weekend, I should have done more after the oval tempo run on Sunday than just spent the afternoon on the couch watching the cricket. Got slack and paid the price today. A real struggle to get moving although the very warm day didn't help.
I knew what to do today, nice and easy, drink plenty, no speed required, and finishing in the water at Pine Is. Easier said than done as it took along while for the legs to get into any rhythm. Not many running at midday but plenty in the water trying to stay cool.
A few less kms than planned, but it was a late start. I hope to have a good run on Thursday night in the 10,000 metres at the track providing the temp is not too warm.

Sunday, January 6, 2008

Calwell Oval - 30 Laps in Lane 8

Distance: tempo: lane 8 = 30 laps = 14 km
Time: 61' 47"
Rate: 4' 25" per km
Distance: cool down: everywhere: 5.3 km
Time: 24' 37"
Rate: 4' 39" per km
Day distance: 19.3 km in 86' 24" at 4' 29" per km
Weather: sunny, temp 23-28 degrees, humidity 40%, light northerly
Week: 19.3 km
Jan & Year: 97.3 km - 5/6 days at 19.46 km per run day

Ran long and hilly yesterday for 35 km so recovery must have been alright overnight. The water in the river has lost it's coolness but it still is a benefit. So is getting 10 hours of sleep. Easy night at work so no need to wind down when I got home at 11: 30, straight to sleep.
Rode the mountain bike down to the oval, called those couple of kms the warm up. Grass is still in good shape so I ran bare footed again. No one else about so I decided to run in lane 8, wider than Ewen's as I intended to be slower than I have been using lane 3. The closer to lane 1, the faster you need to go. Lane 8 has much gentler curves but has a greater slope down into the bottom corner, bit more uphill.
Tried to be consistent at just under the 4'30" pace with a couple of kms a bit quicker when the wind dropped out. Felt good with no ill effects from yesterday, ran the warm down easy watching the distance to stay close to that magical 20 km per day figure. So far, so good. Nice day out and about, rode the bike home.

Saturday, January 5, 2008

Mt Rob Roy and Pine Is

Distance: 35.2 km
Time: 3hrs 44 mins 36 secs
Rate: 6' 22" per km
Weather: sunny, temp 18-26 degrees, humidity 40%, wind easterly at 15kmph
Week: 103.8 km - 6/7 days = ave 17.3 km per run day
Jan & Year: 78.0 km - 4/5 days = ave 19.5 km per run day

I didn't get to the Molonglo group start as they start too early for me when I finished work after midnight. That happens normally every 4th week, so I then run from home starting much later. I didn't leave until nearly 10:00am and hoped that the temp would not rise too quickly. It was still around 18 degrees and OK for a long run.
I had decided to go back to Mt Rob Roy again, last time was just a week or so ago on Boxing Day. I ran the same tracks from home, down past the Calwell shops, behind the houses of Theodore to the sub station. But I went over to Conder this time to the reservoir behind Conder/Banks to see if the hill was runable going up, to say the least, coming down requires concentration. Ran up the hill, found a mountain bike lying across the track half way up, and decided that mountain bikes and mountains don't go together. Coming down that steep slope would be exciting, hope the brakes work. Bit further on found the owner, and young kid and his dad having a bit of fun.
Continued on to the nature park gate, up to meet the other track to the top and on to the three pegs that mark the high point on the track. The trig is on a bit and hidden in the bush. Turned around, down the track to the Theodore end near the sub station and back home past the oval and shops.
Stopped for some creamed rice and custard, a drink and off again. The GPS measured exactly the same today as on Boxing day for distance, pity it didn't stop the clock at the same time. Bit slower today, but having a partner on Boxing Day does make you keep going, all is good.
The second part of the run is the easy down to the river via Point Hut and Pine Is. The afternoon conditions were really good, nice and warm, just a gentle easterly breeze and only a few people about. Finished at the beach area at Pine Is for the customary cool off in the water and waited to be collected by car. Good solid day out, very enjoyable, energy levels were good and could have gone on if required. However, it is a long year ahead, no need to do silly things just yet.

Friday, January 4, 2008

Campbell Park - January Vet's Handicap

Distance: 7.7 km
Time: 49' 26"
Rate: 6' 25" per km
Weather: sun/part cloud, temp 18-23 degrees, humidity 45%, wind SE at 25 kmph
Week: 68.6 km
Jan & Year: 42.8 km

A quick look at the start area for this month's vets handicap last Saturday showed and the first and last 200 metres of the course has become very rough and rutted from recent rain. I met Stuart ( Alan, new handicapper failed to front) at the start area this morning to find suitable changes. We have come up with a Plan A, Plan B and in need a Plan C. All will depend on January rain.
We needed to bypass the first 200 metres around the back of the office block, so will instead go right from the start to the fence line and on to the horse stile. After that, a decision will be made in a few weeks depending on any rain whether we go the usual way to the right or in need go left up to the Mt Ainslie track.
The main concern is the amount of water in the small dams just after the current short course turn. With the change at the start, the distance to the turn around point will now be beyond the dam. At present, both the dams are full with some water over the track with mud either side. No rain, this area will be OK. Any January rain means this area will be too hazardous for all three events to negotiate out and back.
If that is the case, all three events will run to the left from the horse stile up on the Mt Ainslie track, the short course turn some 200 metres on the main track and the long course turn 200 metres beyond the current 3 km turn. We are hopeful of still using the current course.
Short run today, making the plan from yesterday just a little bit harder to achieve.

Thursday, January 3, 2008

Twenty Seven Days @ 20 km ave

Distance: 15.3 km
Time: 80' 30"
Rate: 5' 16" per km
Weather: cloudy, temp 22 degrees, humidity 60%, SE wind at 25km
Week: 60.9 km
Jan & Year: 35.1 km

That's the plan, 27 running days out of 31 at 20km average per run. That still allows for rest days, easy short days, some cross training and of course, the long run. With Saturday's run increasing in length from now on, getting upwards and over 45-50 km by the end of the month, plenty of days of around the length of today's 15km. The mid week run and the Saturday run will be hilly.
Easy run in pleasant conditions, no sun, cool breeze, but more humidity down to Point Hut, Pine Is, stop in water for 10 minutes and back home. Very few people about, not much activity at all.
Bit jealous today as well, I read on cool running that there are 60 starters for Bogong to Hotham this weekend, good luck to them all. It is a very difficult event, in fact the only run that I missed the cut off a few years ago. That is, I took 6 and half hours to cover 34 kms up Mt Bogong over the the high plains. Terrific event, but tough.

Wednesday, January 2, 2008

Start of the Hilly Season

Distance: 19.8 km
Time: 1 hr 58 mins 0 secs
Rate: 5' 57" per km
Weather: sunny, temp 23-30 degrees, humidity 20%, wind calm
Week: 45.6 km
Jan & Year: 19.8 km

Today set the example of what will be required to fulfill the dream of the year ahead. A mid week run with a hill or two in readiness for a weekend run with a mountain or two.
Left an hour later than I should, it was warm already at 10:00 am but the humidity was low. A run from home down past Calwell shops and the oval to the track behind the houses of Theodore. Turned left through a gate towards the Monaro hwy and up to the top of a hill behind Ewen's place, I call Theodore Hill, I suppose it has a name, but not listed on any maps I can find.
Down to the sub station, a circuit of Tuggeranong Hill, Theodore side first, up the ridge track at the reservoirs to Conder and back to the sub station. Met Mike Worsley twice on the run on this circuit, too busy to stop to talk. Back home via the oval and shops.
Slow run, very warm but at least it started the year off well.

Tuesday, January 1, 2008

Mountain Bike Ride

Distance on mtn bike: 27.1 km
Weather: sunny, temp 33 degrees, humidity 20%, wind calm

Fixed a 2nd puncture in 3 days this morning, so decided to go for a ride this afternoon. Scheduled rest day from running with only 4 days off last month.
Checked a potential starting place for the mountain running champs in April on Mt Rob Roy. Kept going from near Lanyon Homestead behind Gordon to Point Hut and Pine Is. Stopped to get wet in the river with plenty of others trying to stay cool.
Great day in the ACT on New Year's Day, nice easy ride, good cross training day. Drank plenty of water while out so should be hydrated for a 20 km run tomorrow morning.
Top night at work last night, loaded to the front doors in the bus with plenty of revellers heading int0 the city to celebrate the arrival of 2008. Everyone in a very happy spirit, or was the spirit the reason they were so happy. Doesn't matter, excellent night if you have to work.