Two Fruits

Saturday, May 31, 2008

Return to Distance

Distance: 21.45 km
Time: 2hrs 7 mins 0 secs
Rate: 5' 55" per km
Weather: sunny, temp 5-11 degrees, humidity 65%, wind calm
Week: 58.8 km
May: 357.2 km
Year: 2091.85 km

First long run after an easy couple of weeks since Qld trip. Busy at work this week so the enforced days rest helped the recovery process. Started after the frost had gone and the temp warmed up a bit. A circuit covering Gowrie, Fadden nature park, Farrer ridge where I met softshoeshuffle coming the other way. A chance for aquick rest and chat and on our way.
Over to Wanniassa Hills, behind MacArthur houses, then down Isabella Dr and back home. Nice day out, pity I didn't have time to go longer but the buildup will be gradual.
Next Saturday I plan to run from Molonglo Reach and run the Mt Ainslie and Mt Majura trails, starting at 8:00 am. The running will be slow and controlled, no speed required, all welcome.

Wednesday, May 28, 2008

Running Water

Distance: 13.8 km
Time: 78' 04"
Rate: 5' 39" per km
Weather: sunny, temp 15 degrees, humidity 50%, wind calm
Week: 37.35 km
May: 335.75 km
Year: 2070.4 km

Running water means river as distinct from lake. Returning to the south side today, I had time during the day to get out on to the undulating, sandy and rough tracks near the river. Heading north, I crossed over the Tuggie Creek and out towards Red Rocks gorge.
Turned at the kookaburra gate, returned to Pine Is for a cold 5 minutes in the water and back to work. I have really missed the standing in the river recently, maybe a little addicted to the winter pain from the coldness of the water. It sure made the legs feel better.
A quick calculation, I have about 12 Saturday's to get many long runs completed by end of August, ready for GH160 on 13th Sept. This weekend, I will start with an easy 25 km from home, after that probably go to Molonglo Reach for the next few increasing by 5 km each week. Those runs will gradually include both Mt Ainslie and Mt Majura. The July long runs will mostly start from home as I will be doing them on a loop basis, returning home to restock and out again.
August will be nearly all day affairs, just walking and running to get a pattern and plan developed for the big day. Any one interested in joining in, please let me know. All runs will be done very slowly including walking most of the hills, and there will be hills.

Monday, May 26, 2008

A Lap of Lake G

Distance: 9.15 km
Time: 45' 14"
Rate: 4' 56" per km
Weather: cloudy, temp 15 degrees, humidity 70%, wind calm
Week: 23.55 km
May: 321.95 km
Year: 2056.6 km

I used to feel sorry for those that lived on the " dark" side and had to run around Lake Ginninderra because there is no where else to run, except through the suburbs. Well, there is an answer, move .
I had a meal break at Belconnen today so I took the opportunity to run a lap of the lake. Previously, many years ago when I also mealed over there, I had time to head to the Aranda bushland and towards the base of Black Mountain. Sometimes, I went towards Mt Painter where at least there is a bit of up hill and variety.
Not much time today so the lake would be the scenic tour. I ran as best I could on the grassy edge of the bike path, so flat in fact I ran without trying too hard, under 5 min per km pace.
Something different, but glad we live on the south side, aren't we Ewen.

Sunday, May 25, 2008

Oakey Hill - Race Day

Distance - race: 7.5 km
Time: 32' 35"
Rate: 4' 21" per km
Finished: 48 th
Run Number: 142
Warm up and cool down:
Distance: 6.9 km in 53 mins
Weather: sunny, cool, temp 2-14 degrees, humidity 50%, wind calm
Week: 14.4 km
May: 312.8 km
Year: 2047.45 km

Running today after last Sunday's long Qld run, couldn't catch Strewth, in fact did not even see her during the race. The six pack from Ewen can be kept cold for another time. At this time of year, just leave it outside.
A warm up to help the course markers with the first part of the course, the cool down was over the top of the hill after everyone had left. Race was Ok, started to feel the effects on the up hill after the underpass on the way back. Other than that, a call of about 95th just after 4 km to finish 49th was pleasing. Obviously lacking speed to get to Strewth.
Another easy week then really need to set the weekend long run plan in place to get back to Qld in early Sept. Only one long race on the plan will be the 60 km at end of July at the Bush Capital Festival event.

Saturday, May 24, 2008

Oakey Hill

Distance: 10.5 km
Time: 63' 57"
Rate: 6' 05" per km
Weather: sunny, temp 12-15 degrees, humidity 50%, wind calm
Week: 107.1 km
May: 298.4 km
Year: 2033.05 km

The course manager for tomorrow's race needed a look over the course so we met at 10:00am for an easy jog. No recent rain means a very dry track. We located the kms markers, noted where other tracks go and need to be marked off and also where we need marshalls on corners.
I did a short run over the top of Oakey Hill at the end. No pace today but felt as though the recovery is nearly complete. Tomorrow, I won't be pushing the pace, so there is no chance of catching Strewth. Ewen, your six pack is safe, keep it and drink it yourself, at your leisure.

Friday, May 23, 2008

Inactive Recovery

Distance: Nil

Took the last option from yesterday's list and had a snooze on the couch in the TV room at work at lunch time.
Nothing else to report on today.
Tomorrow, jog over the course for Sunday with the course manager, easy 7.5 km, maybe do a couple more to make 10 km.

Thursday, May 22, 2008

A Little Bit More

Distance: 8.45 km
Time: 48' 24"
Rate: 5' 43" per km
Weather: sunny, cool, temp 13 degrees, humidity 50%, wind calm
Week: 96.6 km
May: 287.9 km
Year: 2022.55 km

I have sort of compromised between Speedygeoff doing 25 km just after the marathon and Strewth saying REST. I just jogged 8 and a bit kms at slow pace on the flat during a split break at work, when really I had over 3 hours to go everywhere.
Still plenty of tiredness so tomorrow I won't run, maybe a short bike ride or maybe a snooze in the TV room at work.
I need to save myself for Sunday, me thinks Strewth may win, no penalty for last month's great effort.

Wednesday, May 21, 2008

Short & Slow

Distance: 5.85 km
Time: 34' 44"
Rate: 5' 54" per km
Weather: part sun/cloud, temp 15 degrees, humidity 50%, wind calm
Week: 88.15 km
May: 279.45 km
Year: 2014.1 km

Very unsure how today would feel, yesterday on the bike was OK, but running is different. A slow beginning, then it got slower as I made my way from work down to Pine Is. Left any kind of hill or rise out of the run, just trotted around the area, stood in the water for 5 minutes, then back to work. Not too bad, maybe a little longer tomorrow.

Tuesday, May 20, 2008

Active Rest Day

Bike Ride: 4.5 km to work, 12.3 km at lunch, 4.5 km home
Distance: 21.3 km over 12 hours
Weather: at noon, sunny, temp 15 degrees, humidity 50%, wind calm

A sign of the year ahead is that the mornings for the next 4 months will be very cold and probably foggy. Apart from riding the bike to work dressed up like an Eskimo, the running side will be done at a civilized hour in half reasonable conditions.
Rode to work early this morning, told I had a split shift for the day with 4 hours off in the middle of the day, big grin, how good was that to start the day.
Couple of hours work in the morning, then some lunch before getting on the bike for a ride to find out the legs are and if I have an energy. Legs Ok, still tired, need more time and more sleep. Stopped at the river for 3 time 5 minutes in the water, very cool but not unbearable, after all feeling has gone. Rode back to work for more lunch, shower and a chat. Legs felt much better.
Easy ride home tonight. Might try a short run tomorrow if I get the chance, if not doesn't matter. But there is a vet's handicap ( or do we have a new name from now) on Sunday so I will need to do something soon.

Monday, May 19, 2008

Glasshouse Mountains - 50 miles

Distance: 82.3 km
Time: 9 hrs 37 mins 48 secs
Rate: 7' 01" per km
Finished: 7th out of 18 starters
Weather: cool early, temp at 3:00am start 10 degrees rising to 18 degrees, humidity about 70%, wind from SW up to 35 kmph.
Week: 82.3 km
May: 273.6 km
Year: 2008.25 km

A number of the ultra regulars that would normally go to the Glasshouse Mountains would have been in the Blue Mountains for the North Face 100 km. However, that did not distract from the Queensland event with 18 entrants in the 50 miler, about the same in the 50 km, and around 70 starters in the 30 km event. A race record was set in the 50 miler by David Waugh, and keep your eye on a new girl to ultras from the Sunshine Coast, name Lisa Spink, she is very good.
For me, a much better run than last year, obviously many more training kms help. Similar times for the first 50 kms but much stronger in the second half which is also has the undulating and technical sections. With a race start at 3:00am, we needed torches or head lamps until the sun rose just after 6:00am, so covering the first 28 kms in 2 hrs 55 mins set up a good base for the run.
Swapped the torch for the sunglasses at the Beerburrum School, DS2 and then got into the forest and the beginning of the rough parts called the Goat Track and a very technical track under the power lines. Plenty of time is lost here by most, just getting down some of the slopes requires plenty of caution. Really glad to travel these parts in the daylight.
Back out in the open and on to DS8, a drink station you go to 3 times, the volunteers are very friendly and seem to know everyone's name. There are two loops to be completed, the first of nearly 11 km covering an old railway line where I missed a turn, covered an extra 1.5 kms and 10 minutes of time. Very annoying.
The second loop is shorter, just under 6 km but has a bugger of a climb, Cook's Hill, 200 metres in height in 1 km, walked all of it. Just after the top is DS8 again and only 18 km to go, mostly flat but on soft sandy forest trails. I love this section if only I hadn't already covered 65 kms.
However, from DS8, I had another 8o km runner just 300 metres behind me all the way to the finish. I had no sprint finish left in my legs and was glad he didn't either. Managed to keep him at bay when I could really have done with a walk, but I was not giving up my 7th place for anyone.
Finished in one piece, no problems with food intake ( ate mostly egg sandwiches, watermelon, muffins, creamed rice, drank about 4 litres of sports drink) or feet, wore gaiters over my socks but one small stone got in, quickly removed to prevent blisters. Legs felt fine after finishing, I would have stood longer in the pool but the water is too warm although the pool is closed for the Queensland winter.
A couple of pain killing tablets for the legs when I got back to the motel and straight to sleep after Rebecca got the flick from the BB house.
Caught a flight out of Brisbane at noon today and back to work tomorrow. Of course, I will ride the bike as part of an active recovery program, hopefully down to the river at Pine Is at lunch time, maybe a short run on Wednesday.
Double the distance to 100 miles in Sept is still on, the only difference is there is much more walking earlier in the event. See how winter training goes. A good long run every 2nd Saturday, maybe 6-8 hours followed by a shorter 3 - 4 hours on the opposite weekend. Before then, easy until end of May.

Friday, May 16, 2008

Run, Bike, River

Bike ride: 16.0 km
Distance: 7.75 km
Time: 41' 18"
Rate: 5' 20" per km
Bike ride: 12.0 km
Weather: sunny to start, then cloudy, cool, temp 13 degrees, humidity 70%, NW wind at 13 kmph
Week: 45.6 km
May: 191.3 km
Year: 1925.95 km

Yesterday was an active rest day, so as I needed to go to the bank and to work, I rode the bike. Cheaper and easier than driving, burning calories instead of fossil fuel. Nice day, good easy ride.
Today, was a very short comfortable run just to keep moving. The run was around the back of Calwell to Theodore and home, about as flat as possible I could find when you live near the top of a hill. Just to aid the recovery, I jumped on the bike to ride down to Pine Is to stand in the cold water for 10 minutes. The sun had disappeared and the temp seemed to drop a few degrees, not all that warm to start and now much cooler. Easy ride home.
Easy afternoon packing and going over the list of what I need to take. For all the runners in the Canberra half marathon on Sunday, weather forecast very cool, I have packed the sunscreen, afternoon forecast about 24 degrees.
Speedygeoff, I have a technical term question on running. My Runner's World "Complete Book of Running" page 151 describes speed training. Question is - my speed work at the oval, is it tempo running or "cruise intervals"? I run 10 laps at tempo pace, then have a short break for a drink, change directions and away I go again. Mostly the running time is near an hour, the book describes tempo as " a steady pace but lasting only about 20 minutes". Cruise intervals are " run at tempo pace but broken into three to six repeats with brief rest periods between them". Just a technical term question, whatever I do seems to work for me, and good fun. I like this session almost as much as a real long run.
Ewen, I didn't see your name on the half marathon start list, in fear of being out sprinted by Strewth in the last 100 metres.
Carbo loading today, nothing else can be done now, just get to the start line. Will blog the result on Monday night, if all goes well, a bit of a story, if not, won't be much to tell. Thanks for those that wrote to wish me good luck.

Wednesday, May 14, 2008

The Frustration of Tapering Week

Distance: 12.8 km
Time: 67' 16"
Rate: 5' 15" per km
Weather: sunny/part cloud, temp 18 degrees, humidity 50%, NW wind at 10 kmph
Week: 37.75 km
May: 183.55 km
Year: 1918.2 km

Very frustrating being on leave, nice days and not being able to get some long runs done with a big event on at the weekend. However, I did wait until nearly midday today to get out as I need the temp to resemble that of Queensland. The overnight temp at Woodford will be about 17 degrees at 3:00am rising during the morning to be about 23 degrees at the noon.
Previously on trips to run in Qld, conditions have been good for running except in 2002 when I did the 50 mile at end of Sept. That day, the run started at 6:00am, temp was over 30 degrees by mid morning and 34 degrees when I finished. Strangely, that day was one of my best ever runs, I finished 3rd overall in just a few seconds over 9 hours. Gee, would be glad to do that again.
Today, no chance for the temp to reach 30 degrees, but 18 was nice enough. A run more to get to the river with nothing now to be gained except freshen up. Stood in the water for 15 minutes, cold to get into, but after the body from the waist down goes numb, you don't feel anything. Must be doing good.
Probably a full rest day tomorrow, easy 8 km on Friday early, then fly out on Saturday morning. Race starts at 3:00am on Sunday morning.
I must say good luck to all those mountain goats doing the North Face 100km in the Blue Mountains this weekend. I had thought about entering, but with 4,500 metres of climbing in 100 kms, much of it in the dark on unfamiliar tracks, I decided a mere 80 km on the same weekend would be of more benefit for me in the long term. Glasshouse is virtually flat by that measure and I will be back in Sept as well, so just gaining a bit more experience will help.
Strewth, running hills doesn't make you faster, just the strength you get means you can maintain what speed you have for longer. Tempo runs and Speedygeoff's sessions make you faster. Good luck in the half on Sunday.

Tuesday, May 13, 2008

Beaut Day to be Running Laps

Today: Calwell oval
Distance: 20 laps in lane 5 = 8.95 km + cool down 1.45 km = 10.4 km
Time: 37' 58" + 6' 17" = ave 44' 15"
Rate: 4' 14.5" + 4' 20" = ave 4' 15"
Weather: sunny, temp 17 degrees, humidity 50%, wind calm
Week: 24.95 km
May: 170.75 km
Year: 1905.4 km

Great week so far to be on leave, so a chance to have a morning at the oval. I would have liked to have done more, but there is no point now pushing, the worst part of tapering week.
The intention was just to run a few laps at a slow pace, but it was difficult to go slow, so I just ran at a comfortable pace. Similar day to most previous trips to the oval, lane 5, bare feet, grass is short and soft, changed direction after 10 laps. Rode the bike down and back from home, that's the warm up.
I thought comfortable was going to be around 5 minute per km pace, but the first 5 laps were ran at 4' 25" pace, the 2nd 5 laps at 4'14", the 3rd 5 laps at 4'09" and the last 5 laps at 4' 07" pace. At least the cool down was slower at 4' 20", it all felt really easy as the conditions were perfect. Must say the grass is a little cool in bare feet, but, what a day for the middle of May in Canberra!!

Monday, May 12, 2008

Out and About on the Mountain Bike

Today: Bike ride
Distance: 30.9 km
Weather: sunny, temp 14-18 degrees, humidity 50%, wind calm

I have this week on leisure leave, as opposed to normal annual leave, and, as I had a few places to go, I rode the bike. I called it an active recovery day, nice and easy, low gears, just cruise along and enjoy the day.
I rode from home through Gowrie to Fadden nature park, crossed under Yamba Dr to Farrer ridge and dropped the key to the Mt Rob Roy gates off at the ACT Environment building on Athllon Dr.
From there it is all down hill to Tuggeranong where I dropped of an ink cartridge to be refilled. While I waited, I went down to Pine Is for an hour standing in the water and kicking some sand about to prepare the feet to prevent blisters on Sunday. Collected the ink cartridge and rode home. Beaut day to be out and about at the same time of the day as I will experience all through winter. There's no frost at 11:00 am. How good will that be?

Sunday, May 11, 2008

Running Mountains on Mother's Day

Distance: 14.55 km
Time: 82' 18"
Rate: 5' 39" per km
Weather: cloudy, temp 10-15 degrees, humidity 50%, wind calm
Week: 14.55 km
May: 160.35 km
Year: 1895.00 km

Yesterday was the open events for the Australian Mountain Running Championships. Today was the turn of the veterans to be an Australian champion. The event today over 9 km started at Lanyon Homestead and covered the same course as used several weeks ago for the ACT championships. The run finishes near the top of Mt Rob Roy, height of 1100 metres above sea level. All off road, with one real steep climb of 1 km, the rest of the course gradual up hill with a few flat parts.
As usual, the oldest of ACT veterans turned up, Rad well over 80 years old, some younger ones in their 70's and a couple of real good ones in their 40's.
I didn't run, again being carefull because of next Sunday's run in Qld, but I did get in 14.5 kms of easy jogging while collecting some of the signs. I also had the important job of starting the event with John at the top of the mtn for the finish, and to take photos for R4YL magazine.
Strewth, I hope you gave your legs the cold water recovery treatment after yesterday's long run, they deserved it.

Saturday, May 10, 2008

Jog during Aust Mtn Running Champs

Distance: 15.15 km
Time: 1 hr 43 mins 53 secs
Rate: 6' 51" per km
Weather: perfect, sunny, temp 10-21 degrees, humidity 40%, calm
Week: 103.4 km in 7/7 days at 14.77 km per run day
May: 145.8 km in 8/10 days at 18.22 km per run day
Year: 1880.45 km in 100/131 days at 18.8 km per run day

Beautiful day down in Namadgi National Park and on Mt Tennent for the Australian Mountain Running Championships. I didn't run in the event, just careful not to do any damage before next weekend. I did go for a run from the start area, part way up the main fire trail, turn off onto Bushfold Flats, then followed the Aust Alpine Walking track to the top of the mountain.
Waited for the junior boys and open women races to finish at the top before heading down, stopping a few times while the open men made their way to the top.
Ewen and Strewth- no need to worry about carpet on the floor of Ewen's garage. In the shift spill at work prior to the introduction of the next bus network, I have taken a split shift, 7:30 am start, 7:15 pm finish with almost 4 hours off in the middle of the day. Just perfect for me, plenty of best time of day running, still have time for shower, lunch and chat. They also pay us an allowance of 12.5% to do nothing, and it counts towards superannuation.
So, I will be away from home for 12 hours a day, still get home to watch BB, write Blog and go to bed. Probably after "salad" goes back to Tassie at end of July, I will run home during the split break for lunch, at least keep in the good books a couple of days a week. Cross training on the bike, easy.
From the depot, I can still run 20 km to Mt Taylor, over to Kambah Pool, Tuggeranong Hill or a flat run anywhere near the river. I could ride to Calwell oval for tempo runs or the gravel track behind Bonython is over 1 km long. There should be no excuses from early June, almost a professional athlete, just not as good.

Friday, May 9, 2008

Altitude and Attitude

Distance: 12.7 km
Time: 66' 28"
Rate: 5' 13" per km
Weather: beaut, sunny, temp 19 degrees, humidity 50%, calm
Week: 88.25 km
May: 130.65 km
Year: 1865.3 km

Today was an easy run down to the river to get some cold water on to the legs. Just feeling a little lethargic for no good reason, so the cold water is the tonic. Felt really good on the way back after 10 minutes in the water, but then it is a perfect autumn day in Canberra.
Tomorrow, the reason for the title of today's blog, is the Australian Mountain Running Championships on Mt Tennent. It takes real attitude to run up mountain, the end result on making it to the top is a great reward for the hard work required. Not many will run all the way, most will walk a couple of times on the steep parts. Attitude will conquer altitude, plus a bit of training.

Thursday, May 8, 2008

Can Your Mother-in-law Coach??

Distance: 19.5 km
Time: 1 hr 55 mins 09 secs
Rate: 5' 54" per km
Weather: nice day, sunny, temp 15 degrees, humidity 50%, calm
Week: 75.55 km
May: 117.95 km
Year: 1852.6 km

The obvious answer to today's title is no. She knows absolutely nothing about exercise at all. She still smokes, is bone lazy and swallows down 13 different tablets every day. But she can certainly motivate you to go running for a couple of hours each day. She arrived here in Sept last year to get a knee replacement, all went well and should have gone back to Tassie after the wedding we went to in early April. She is still here and it will now be another 3 months before she leaves. I might be sleeping on the floor at Ewen's place by then !!
All she provides is motivation to run, just to get out or go to work without hesitation. I certainly haven't had a sick day from work in that time.
Today I went out for what may the last long run before GH80 next weekend. This weekend is the Australian mountain running championships on Mt Tennent on Saturday and on Sunday on Mt Rob Roy for vets. I won't run but will help out where needed, hopefully on top of a mountain with a view.
A really nice day for a run down to Theodore, over the ridge of Tuggeranong Hill and back home. I purposely ran slow, but it wasn't easy, no rhythm and the middle section over the hill reflected it in the time. Sure sign to taper and freshen up.

Wednesday, May 7, 2008

A BBQ at Night in Winter

Distance: 12.3 km
Time: 64' 44"
Rate: 5' 16" per km
Weather: sunny, mild, temp 17 degrees, humidity 40%, WNW wind at 25 kmph
Week: 56.05 km
May: 98.45 km
Year: 1833.1 km

Nice morning for running today, sun had a bit of warmth, the wind was light but cool. On my way back home, you could feel the sun from one side, with the cool breeze from the other, it felt just like standing around the BBQ at night in winter. One side warm, one side cold, just felt like turning around like a rotisserie. Running at the oval, that happens every 200 metres.
I ran to Pine Is , a short easy run to get some cold water on the legs. It is cold, today about 3 minutes in the river, a couple of minutes out, then back in for another few minutes. I had felt a slight twinge in the left hammie on the way down, maybe I am just getting paranoid that something may go wrong. However, that disappeared after the cold water treatment.

Tuesday, May 6, 2008

It Nearly Rained !!

Distance: 15.1 km
Time: 77' 07"
Rate" 5' 06" per km
Weather: cloudy, temp 15 degrees, humidity 55%, NW wind at 20 kmph
Week: 43.75 km
May: 86.15 km
Year: 1820.8 km

It tried hard to rain this morning, but just didn't have the moisture to get the job done. It is so dry here now after a few wetter months in summer. Good for the runners, not good for the gardens or the dams.
Left a little late this morning after watching BB from last night on tape. I can't believe Dr Alice (Mother Duck) is first choice to be evicted. She's not my favourite, I'm a bit of a Rebecca fan.
Today, run down to the river and back, not much of a day and very few people around. Good solid run, easing down from now on with only a week before GH80.

Wildlife at Night


While driving around the suburbs tonight, I saw the following: 1. Deakin - 1 fox near the shops, 2. National Museum of Aust - 2 brush tailed possums, 3. Calvary Hospital - 3 very small bunnies & 4. CIT Bruce - 1 kangaroo.
All sighted well within the range of the headlights of the bus, none moved very far when approaching so obviously well used to cars and noise around.
So good to live in the bush capital. Also helps to have something to watch for while driving although I may have missed a few passengers standing at dark unlit bus stops.

Monday, May 5, 2008

Back to the Oval

Distance: 13.3 km plus 1.85 km cool down = 15.15 km
Time: 56' 30" plus 8' 06" cool down = 64' 36"
Rate: 4' 15" plus 4' 22" cool down = ave 4' 16" per km
Weather: mostly sun, light high cloud, temp 15 degrees, humidity 40%, wind calm
Week: 28.65 km
May: 71.05 km
Year: 1805.7 km

Thirty laps in lane 5 on the oval this morning, lane 5 getting soft, lane 6 taking a pounding now Ewen has returned. Ran bare feet, changed direction after each 10 laps to average a consistent 4' 15" per km. Best part of starting work in the afternoon and going through to midnight although I will have to tape BB tonight and watch tomorrow with breakfast.

Sunday, May 4, 2008

Sunny Sunday

Distance: 13.5 km
Time: 69' 16"
Rate: 5' 08" per km
Weather: sunny, temp 14 degrees, humidity 40%, wind calm
Week: 13.5 km
May: 55.9 km
Year: 1790.55 km

Beautiful morning after another chilly beginning. Yesterday's early morning run in the frost made me appreciate that the best time of the day, any time of the year is mid morning, after the cold has gone or before it gets too hot.
Classic autumn day in Canberra, sunny, no wind and just perfect for running. Nice solid run, not pushing any pace, but it just seemed to be easy and comfortable. Even on a Sunday, there was not much time available to run but I did get out for just over an hour. No time for stops, no time to stand in the river, just get it done. The run went down by the river and back home. Same tracks as usual, I they are very good with a mixture of flat, dirt roads and an undulating rocky track near the river.
In fact, Guy Leech has an article in a recent Woman's Day( I think) about knee injuries to sporting people. Mostly to do with footballers in men and netball players for women. He didn't mention runners, except in the context of footwear or the need to warm up properly. Running on hard surfaces must increase the risk of knee injury, whereas off road has the benefit of strengthening, not reducing, the ligaments and cartilage due to the different foot placing and legs stride pattern associated with rough tracks. As well, cold water recovery, well done Strewth!! and Diana!!
This afternoon we went out to Tidbinbilla Tracking Station of a coffee and cake. It has been a while since was last there. Good day today. Tempo session on the oval tomorrow.

Saturday, May 3, 2008

Second Run - Much Better Conditions

Afternoon run: Distance: 5.75 km
Time: 30' 38"
Rate: 5' 20" per km
Weather: sunny, temp 15 degrees, humidity 40%, wind light NW
Day total: 42.4 km
Week: 86.85 km
May: 42.4 km
Year: 1777.05 km

I took James to soccer at Mawson, he plays in the under 12 year old, meant to be the first game of the season, but the other side didn't front. They practised a bit, kicked the ball around, bounced it off their heads and that was all.
While they played, I managed to get in 4 laps of the outside of the Mawson Playing Fields. Legs felt really good and each circuit just a little quicker than the previous one. I did have about 4 hours between the morning finish and the afternoon start so that was pleasing.
With an early exit from the soccer, we headed to the very cool, some might say now cold, water at Pine Is. It has been a week since my last visit, and while not addicted, I have missed the recovery part of the running. From listening last Sunday to the chatter, some others have also taken to the cold water treatment. It does work!!
So cool is it now, I can only take a couple of minutes before an exit, wait for the cold pain to go then get back in for another couple of minutes. The temptation to just get the legs wet is great, but the glutes and lower back deserve help as well, so you must put up with the "agony" if possible to make it worthwhile. Good stuff though.
I need a snooze now, before going to work tonight for 5 hours. I've had a great day.
Ewen, that dumb blonde Bridgette on BB is not only from Canberra but is from down our way. One of the guys from work, his son knows her, she is as silly as CJ's daughter from last series. She's lost her teddy bear or whatever, can't sleep without it, how stupid. However, she did look good on the treadmill last night.

Very Early Frosty Start

Distance: 36.65 km
Time: 3 hrs 59 mins 45 secs
Rate: 6' 33" per km
Weather: dark & clear to start, cold, temp -1 to 6 degrees, sunny, humidity 85% - 60%, wind calm
Week: 81.1 km
May: 36.65 km
Year: 1771.3 km

As I wrote on Thursday, I did set the alarm for an early start in the dark. A couple of changes to plans meant I didn't start running until 4: 45 am. What happened? Didn't run on Friday at all due to long day at work, then Friday Night Games on TV, games on all channels with NRL on one channel, the mighty Carlton Blues on another and the funny games on BB. So we watched Nobbi win and switched to the AFL later. Late to bed, but worth it.
Then, I decided it may be a bit dangerous on Mt Rob Roy tracks in the dark so I stayed closer to civilization just in case. Too late now to recover from any major injury.
Very frosty, cold but calm to start, with me not use to running at this time or at this temperature. Started out wearing beanie over sun visor, long sleeved top under short sleeved T-shirt, bike pants under normal running shorts, gloves, as well as carrying torch and Garmin. Glad I don't have to run at this time of the day all the time.
First lap was over to Theodore sub station via Calwell oval, then through the bush to the track behind Conder and Banks to Lanyon Dr. Continued to Gordon and down to the river at Point Hut. Along the river to Pine Is, then past Bonython to Woodcock Dr and home. Plenty of wildlife about, mainly kangaroos, hoping across the track just in front, then the birds woke up and a few more cars could be heard. So much for peace and quiet. Temperature had risen to 1.2 degrees, still cold but warm enough to leave the gloves at home as I went out for the second time. Kept the beanie on as heat is mostly lost from the head and my ears had not yet warmed up.
Second lap was a circuit of Tuggeranong Hill, Gordon, Conder, sub station, Theodore, past Calwell oval where hundreds of little kids were playing soccer, home. Even with a few stops and careful running, managed to get 36 plus kms done by 9:30 in the morning.
I may get a few more done this afternoon at Mawson when James plays soccer, then I will try to get to the cold water at Pine Is to recover. Today's km rate will still be too fast for me at GH80, need to slow that down by 30 seconds per km and run around 7 min per km ave. Even with the cold, it was a good day out.

Thursday, May 1, 2008

Scheduled Rest Day

Today: Nil

I recorded yesterday's run in my log book and realized I had run 9 days in a row. Now that is up there with longest running streaks of all time for me.
Mostly I run 4-5 days then have a day off, or a cross training day instead, mostly mtn bike riding as in a longer ride, not counting the ride to and from work each day.
This Saturday I plan to have an early morning start in the dark to familiarize myself with night running again. Not sure exactly, but probably out of bed at 3:00am, run at 4:00am to top of Mt Rob Roy, return home by 7:00am, drop off torch then continue on to get a 50 km or so run done. I have to take James to soccer later in the afternoon.
I now have just over two weeks before GH80, the plan is to fly to Brisbane on Saturday morning at 6:45 am, collect hire car at 9:00am from the airport, drive the 1.5 hrs to Caboolture, buy a few necessary items at the supermarket, then drive to the motel at Woodford near the start. Potter around for the afternoon, carbo load during Saturday and get some sleep from around 7:00pm to 1:00am. The idea of leaving Canberra early is I will be tired enough, but not exhausted to go to sleep.
The run starts at 3:00am giving 2 hours to get ready, drive 3 kms to the start, get weighed, fill in the medical form, check gear and drop bags and wait. The sun will be coming up about 6:15 am so the first 30 kms will require a torch, I can't wear a headlamp, distracting. This will coincide with a drink station at the Beerburrum School, HQ for Sept run where I can drop torch for sun glasses. The rest will be fairly straight forward. A drop bag at a couple of other drink stations with a can or two of creamed rice and the rest of the eating will be whatever is available. There is always plenty just need to keep the food and drinks intake constant. An empty stomach can lead to problems especially if the sun comes out and the temperature climbs quickly. This is why we will be weighed at the start, the figure noted on your race number in case in dehydration. Loss of weight is a signal of dehydration. Losing 3% can lead to having to wait to take on more fluid, and a 5% loss can mean withdrawal from the event. A 5% loss for me is only 3 kg so taking care is vital.
Hopefully I should be finished before 1:00pm and with the start/finish at the Woodford Swimming Complex, a dip in the unheated water will be great. BBQ lunch and a chat.
After that, back to the motel, shower and relax and get some sleep. Leave early Monday morning to catch a flight out of Brisbane around midday getting home mid afternoon. Back to work Tuesday.