Two Fruits

Friday, October 31, 2008


Distance: 16.0 km
Time: 86' 17"
Rate: 5' 24" per km
Weather: sunny, bright, temp 28 degrees, humidity 20%, strong NW wind at 35 kmph
Week: 57.4 km
Oct: 275.8 km in 25/31 days at 11.03 km ave per run day
Year: 3941.2 km

Bright is a small town at the foot hills of the Victorian Alps. Kelley is down there this weekend to run up 4 mountains, one each day over 4 days, very bright. The sun was out in full force today, very bright. I ran 16 kms today in that sun and a temp of around 28 degrees, very bright. I have 2 months now to cover 1060 kms to get to 5000 kms for the year. Not very bright!! Try anyway.
Today was the longest for 2 weeks by far, I have ran on 25 days this month, some very short, note that very impressive daily average, just over 11 kms, so easy to maintain.
Really nice day except for the strong NW wind blowing, couldn't keep the hat on. A good run in the conditions, along the river to Point Hut, up through Gordon and home for lunch. Then back into the face of the mini gale, behind Bonython on the gravel track to Pine Is and return to work.
The hard work starts tomorrow leading to the new year with SFT the main short term objective.

Thursday, October 30, 2008

Cruising Solo

Bike ride:
Distance: 15.4 km in 55' 52"
Distance: 8.9 km
Time: 48' 35"
Rate: 5' 29" per km
Weather: 11:00 am cloudy, temp 19 degrees, humidity 57%, NW wind 7 kmph changing by 1:30 pm to sunny, temp 24 degrees,, humidity 45%, wind NW 15 kmph
Week: 41.4 km
Oct: 259.8 km
Year: 3925.2 km

I flew solo today on both the bike ride and the run. Two of the usuals were in Sydney, one is still overseas, couple on day shifts, the ladies found any excuses, too hot, too cold, Strewth's bad hair day, too cloudy, too windy, etc.
A shorter ride than normal, just by the river towards Gordon and Banks, then a similar track back, bit of bike path, bit of off road and a bit of sandy river track. Fairly easy but careful in case of "doing a CJ" over the handle bars or worse still, getting a puncture. No dramas.
Then a run down near Pine Is, around in a few circles before finishing at the beach and the water. No one else around, surprising as it had turned out to be a nice day. Usually see a few kids having a "rostered sick day" when the day is nice.
Stood in the water for nearly half an hour, kick a few grains of sand about, then jogged back to work.
Even work was good today, doesn't get much better than that.

Wednesday, October 29, 2008

Cool Fun Run

Distance: 9.35 km
Time: 52' 12"
Rate: 5' 35" per km
Weather: cloudy, cool, temp 14 degrees, humidity 60%, wins southerly at 20 kmph
Week: 32.5 km
Oct: 250.9 km
Year: 3916.3 km

Yucky cool day to run home for lunch in comparison with the last few days. Nothing to report except the kangaroos are out in abundance, not hiding in the shade of a tree.
Speedygeoff's story today about the start or finish times at the monthly handicaps will be discussed at the sub committee meeting tonight. There are many points to discuss if there is to be any change.
His second and third paragraphs discuss the narrowness of the tracks when all three events finish at the same time. The number of volunteers required would almost double around the recording tables as would the amount of space required for nearly 200 runners to be placed. As well, making sure each runner would finish across the right finish line and be given the right place card would be a night mare.
It's a great idea to finish at the same time, very difficult to implement, and the number of volunteers to make it happen may be too great. Each event requires about 21 volunteers, a change would increase that to near 30 each month. Mostly it is difficult to to near 20 each month.
Still, good discussion is great on any topic, this is just one of them. Any suggestion will be taken on board.

Tuesday, October 28, 2008

Eye See

Distance: 6.3 km
Time: 32' 44"
Rate: 5' 12" per km
Weather: sunny, temp 28 degrees, humidity 20%, light NW wind
Week: 23.15 km
Oct: 241.55 km
Year: 3906.95 km

Last Friday my glasses decided to fall apart. I have been using frames made of titanium, same as used in rockets to the moon. Never again, not worth the expense. Today I had an appointment with the optometrist around noon, my eyes have slowly improved over the years.
Not much time for a run but I did manage to get down to the river for 10 minutes in the water after a jog around the area. Beaut day.
Great running by Ewen last week, 130 kms is very good in anybody's training. Just wait till he starts going long and hilly before SFT. My aim for Nov and Dec is to get to 5000 kms for the year. It will take some doing, certainly need longer than 6 km per day. I have done 500 kms in a month before, so looks like a repeat is needed.

Monday, October 27, 2008

On the Injury Front

Distance: 4.6 km
Time: 25' 05"
Rate: 5' 26" per km
Weather: sunny, temp 28 degrees, humidity 20%, NW wind 30 kmph
Week: 16.85 km
Oct: 235.25 km
Year: 3900.65 km in 43 weeks at 90.7 km ave per week

We went out to lunch with an ex neighbour to catch up on local news and her news from the dark side. She now lives in Latham but sees the light every day as she still works down this way. She is looking great now as only a few months ago she had a heart attack. Years of built up plaque had started to cause pains in the chest. Luckily her sister insisted she go to hospital to get checked out.
So after lunch, I had enough time to go for a short run down through Bonython to spend 6 minutes standing in the cool water at Pine Is, then get back to work.
Speaking to Kelley at Sunday's handicap, she is keen to do SFT in March next year. At the moment she has hamstring and sciatic problems. So Kelley joins the SFT training group with other's also carrying injuries or getting over them. I just hope they don't break down again as the training necessary to get to the start line is challenging.
Unless you use Ewen as your coach in which case it's easy. The week after is no fun!!
Good to see CJ at the handicap, on the comeback also with SFT as a goal. Also have softshoeshuffle almost at a return to running stage. The good part is they all have 4 months to get ready. Best to get some solid training done before Christmas, rebuild the base before the hills and mountain work start in the new year. Good luck!!
Me, on the injury front, I'm fine, ready to go again.

Sunday, October 26, 2008

Monthly Handicap at O'Connor Ridge

Distance: 8.0 km race plus warm up 4.25 km
Time: 38' 42"
Rate: 4' 50" per km
Finished: 57th
Weather: cloudy, warm, temp 20 degrees, humidity 30%, wind calm
Week: 57.65 km
Oct: 230.65 km
Year: 3896.05 km

After making the decision not to attempt C2K, I felt no need to run when there was no chance. Friday turned out to be a full day at work, extra work to cover for a driver assaulted by a couple of drop kicks at Woden hospital. Then Saturday morning which would have been long run day, shopping took priority then a bit of gardening, neglected over winter.
Today, monthly handicap over an undulating course behind Calvary hospital and over the ridges of O'Connor and Bruce. In form, this a great course, plenty of ups and downs without being too severe, not much flat so a real runners course.
Started out of group 37, not handicapped forward even though last month I finished 6th last. Happy with the start, didn't push too hard and stayed with the other group runners. Saw CJ in front nearing 2 km, she started 3 groups in front, about 90 seconds, but it took a while to catch her. She was cruising at good steady pace which was good.
Passed by some very good back markers on the up hill around 3 km mark, too strong and I was too slow. Ok after a bit of down to 4km then on the out section to the turn around, Ewen was on his way back. Didn't look like catching him. Strewth was behind also having turned, but obviously feeling the effects of the good life of a holiday maker in Europe for too many weeks.
Started to pass a few weary runners down to walking the hill and soon passed Strewth getting a tow up hill by Speedygeoff. Looked like cheating to me, may as well have put her on his back and carried her, but they were still slow. I won't tell anyone.
Not brilliant today, prior to today I was 6th in the overall points score, may not have gained too many but my low points are low. Couple of bad runs during winter. If I have a chance when points are updated, I will have a real go in November, may get another trophy. Otherwise, on the Saturday before, I may just go out for 30-40 kms as the first part of SFT. A well, might have Kelley to join the group for SFT, but I did tell her that the training is serious. No late Friday night before Saturday long run. But a few drinks during the week are allowed.
Ewen slower by 1 second than CJ in the run, must be that secret training she has been doing OR, double training by Ewen while on holidays has knocked the pace out of his legs.

Thursday, October 23, 2008

Boys Only Day - Bike Ride

Running: nil
Bike Ride Distance: 25 km approx
Time: 1 hr 45 mins total less 10 mins for stops
Rate: 15.8 kmph
Weather: sunny, temp 13 degrees, humidity 39%, wins cool southerly at 30 kmph gusting to 40 kmph

Usually so little happens on our work group bike rides, I finish up writing about the snakes and wildlife encountered on the trip. Today, only 4 of us rode, usual excuses from the others especially our gun female rider who wimped out because the wind was blowing.
When we arrived back at the depot, I had to write down all that happened so as not to forget. We now have a new name for one our regulars, named by the depot manager who goes by the name of " Lightbulb". Why, before my time so I make this this up. Either, "not switched on" or "always out".
So I will write this in point form with explanation.
We waited to leave as Bus 367 was still out on the road in service. Recently this bus has been involved in "incidents" involving cyclists. We took no chances and stayed on the bike paths.
New name for regular rider is " Earth Tremor" attacked by a wattle bird near the pond at Monash. We were going slowly battling the strong winds.
Close to Calwell shops we navigate our way to evade a lost runner, turns out to be Ewen out on a morning training run.
Not long after, the excitement starts as we head to the servo at Calwell for free air for the tyres. We ride along the front of the Calwell shops, around the corner of the building, I go wide to avoid a pole, Frazzle goes inside to crash into a man walking towards him. Attached to the bike and unable to extract himself from the pedals, Frazzle comes to a sudden holt, starts to fall off the bike as the man catches him. He still hit the ground, bit of bark off the knee, Ok, plenty to laugh about.
Leaving the servo, we need to go to Calwell oval as we head to Theodore. Tinker Bell doesn't get the difference between "Hard Left" and goes straight ahead. Not much difference, slow to learn.
The track behind Theodore is one I run regularly, fairly easy to run, bit undulating but on a bike with a head wind, bloody tough. We ride in lowest gears, walk a bit when the slope gets too steep or the surface loose, and take off too fast on the down hill. Almost lost Tinker Bell over the edge, using rally car driving technique to keep on the trail as he almost fails to turn left at the bottom of a slope.
Past the sub station we continue behind the houses to get near Tharwa Dr. A couple of workmen have their truck across the trail, we stop for a chat. Later on the down slope at Drakeford Dr leading to Gordon, Earth Tremor has a brain fade as he has to use the safety ramp or miss a corner and crash. Lucky to avoid a major fall.
A little bit down the road, Tinker Bell decides to leave the group and visit a lady friend for a cuppa and a chat. That's fine by us, except to get there, he has to turn left, by going over the top of me, no give way, just crash and dive. Down he goes, another one bites the dust.
Remaining three head towards the river and finally find the wind behind us as we encounter mum and dad duck with a tribe out for a walk. Babies are only new, and fluffy. Told them to stay off the road which they would do and go back to the pond.
Frazzle and Earth Tremor haven't been on the river track between Point Hut and Pine Is and find it fun on the dirt and sandy track. A great ride or running track. No more dramas and another great Thursday, even better if it hadn't been for the wind.
Love this day out, can't wait for next week.

Wednesday, October 22, 2008

Decision Day

Distance: 6.0 km
Time: 39' 00"
Rate: 6' 30 " per km
Weather: sunny, cool, temp 10 degrees, humidity 50%, wind southerly at 35 kmph
Week: 51.4 km
Oct: 218.4 km
Year: 3883.8 km

A cold southerly wind blew all day. Ran from work to home for lunch and managed to keep my hat on for 10 metres. Carried it the rest of the way. I had received an email from CJ earlier in the week and she asked a simple question. How was my running after Qld?
Thinking realistically, it's been Ok but there is a lack of commitment at the moment. It's mostly mental, the mind doesn't want to push on with long hard training towards C2K. The opportunity to have a go at this event may not present itself again. But!
So I have decided to give it a miss this year, go back to my original plan and have it as the number one priority for 2009. Mostly I like the training more than the result in any final event. With C2K, the taper and then a long recovery, if post Glasshouse is any indication, will take care of most of summer. The best time of the year to run in this part of Aust.
I can now concentrate on enjoying summer, getting CJ and softshoeshuffle to SFT, maybe a trip to Glasshouse in May for the 80 km, then the Aust 24 hour run at Caboolture in August leading to C2K in Dec 2009.
Ewen can get Strewth to SFT on his training program. The best at " no train, no pain, plenty of gain" until after the run, then, " I can't move, my legs hurt too much" Only lasts a week or so. Then back to normal. So easy to get a PB by an hour.

Tuesday, October 21, 2008

Another One Bites the Dust

Distance: 18.2 km
Time: 1 hr 52 mins 42 secs
Rate: 6' 11" per km
Weather: mostly sunny, temp 17 degrees, humidity 45-35%, light SW wind at 10 kmph
Week: 45.4 km
Oct: 212.4 km
Year: 3877.8 km

Today's title is not because I like the song by Queen, or because the " Junkyard Dog" used to enter the ring to the music, back in the wrestling days of Hulk Hogan at WWF.
Unlike Speedygeoff there is no quad soreness, I must be used to the ups and downs of mountains. I will mention downs later.
Tuesday is my stay at work all day, and with a reasonably nice day, I was undecided as to go to the top of Mt Taylor or do the Kambah Pool loop. The latter won out as this may be the last chance before the warmer weather due to long grass providing cover for brown snakes.
After a quick cuppa and bread roll, I headed towards Urambi Hills. Around the back, I toughed out the long slopes as I reached Gleneagles. I relaxed and gained some pace on the down behind the houses, not looking as there was only a dirt track and a bit of grass, I tripped on a piece of steel poking out of the ground. Why was it there? One minute running along, carefree, next minute staring at the ground, covered in dirt and with two sore knees.
No real damage, just a bit of blood, looked good until I washed it off in the river. Continued the run after a short time of reflection, down to Kambah Pool, back along the river past Red Rocks gorge, past the kookaburra gate, and finally stopping at Pine Is. Stood in the water for 15 minutes, then for the first time this season, swam a few metres. Not as cold as expected, and good for you.
The supervisors at work were not impressed that I dared to run where the snakes could be, I have to tell them in future if I go out that way again this summer. Very proud of the knee damage, even found an antiseptic swab and a band aid to cover the damage. Wearing shorts and sitting behind the wheel may have attracted comments.
A slow run, the track from Kambah Pool to Pine Is is slow anyway. Nice day today, not so good for Wednesday, hopefully Ok for the bike ride on Thursday.

Monday, October 20, 2008

New Garmin

Running: nil
Bike riding: 20 km
Oct: 194.2 km
Year running: 3859.6 km in 42 weeks @ 91.9 km per week ave

I have corrected my placing at BHC, I was told I finished 5th but in fact that was 5th male and 6th overall. Still a good result. Very disappointed not to be able to beat CJ's time, a sub 2 hour run is very good. Let's hope she returns to that form asap.

The good news is Garmin have replaced my Forerunner with a new one. Johnny Appleseed rang this morning to say it is on it's way from Brisbane. Very lucky as it was well out of warranty. But, it did just stop for no apparent reason, doesn't matter how old. I haven't knocked it about over the nearly 3 years. But there are thousand of kms on it over that time. It should be here mid week.

No running today, but I have ridden the bike to work and home now for lunch, back to work this afternoon and home again tonight. Hence the 20 km above. I will return to work via Pine Is to stand in the cool water again for 15 minutes, just helping the healing process a bit more.

Sunday, October 19, 2008

Bull's Head Challenge

Distance: 27.2 km
Time: 2 hrs 2 mins 51 secs
Rate: 4' 31" per km
Weather: sunny/cloud, temp 15-23 degrees, humidity 50%, wind calm
Week: 27.2 km
Oct: 194.2 km
Year: 3859.6 km

Weather predictions proved correct with clear sunny skies at the Cotter early morning before a small bus load headed to Bull's Head to the start line. The runners in the Brindabella Classic and relay teams had started on the tough up and back course of 54 kms at 7:00 am.
The road became dirt and dusty showing the lack of rain recently and the condition of the course. After a few instructions on not getting lost, the group headed down Bendorra Dam Rd on the never ending down hill towards Warks Rd.
As usual Jimmy took off as if it was a 5 km sprint, fading again as usual when the going got tough. Early on it was a matter of pacing, preserving the legs as this was to be my longest run in 5 weeks. The turn on to the fire trail of Warks Rd also provided shade, very nice as the sun, although hidden by a lone large cloud was heating up the air.
Passing DS7 & DS6, the track opened out on the little bit of up hill towards the relay changeover at DS5. The trees burned a few years in the major bushfire of 2004, have not recovered to any extent yet. Still feeling OK, plenty of run in the legs but no speed, so it was no surprise when Speedygeoff caught me at Vanity's Crossing.
In my training runs in this area, Vanity's to the finish should be done in 30 minutes, doesn't matter what the distance previously covered. Speedygeoff pushed the hills over Ma and Pa trying to stay in front. He knew that he only had to be close because he is better than me on the down hill, with me no chance of maintaining the pace. Still close at Pierce's Creek crossing, Speedygeoff took off at the settlement to finish just over a minute in front. I had ran 32 minutes from Vanity's, that's a good sign of the recovery from Glasshouse.
The temperature was climbing, so the soak in the feeble amount of water in the river was refreshing, water still cool. Very nice.
I finished 6th, 5th male, very happy to have made it unscathed. Great day, I love this event, so I hope the Cross Country Club can continue to put it on.

Saturday, October 18, 2008

Little Athletes

Distance: 12.2 km
Time: 71' 47"
Rate: 5' 54" per km
Weather: sunny, temp 23 degrees, humidity 40%, NW wind 10 kmph
Week: 73.85 km
Oct: 167.0 km
Year: 3832.4 km

Slow paced run this morning from home with Bull's Head Challenge tomorrow. Down past Calwell shops to the oval to the sound of kids having fun. Plenty of them with all ovals being used, must have been a Little Athletics inter club meet. Conditions were really good for them, the oval and grass now in good condition from a few sunny, warm days recently.
Stopped to watch from a distance, decided not to lodge a late entry as most were going too fast for me.
Kept going around the back of the Theodore houses to the gate that leads to near the Monaro Hwy. Decided to practice walking the hills ready for tomorrow, I know I will walk sometime, probably often. A circuit of the hill exiting at the sub station, then back on the fire trail to the oval, past the Calwell High School where I must vote this afternoon in the ACT elections, and up Johnson Dr to home.
The walking made the km rate look slow, but the rest of the trip was OK.
Just read Emma's story on Speedygeoff's blog, Vancouver sounds like a really nice place, pity about the cold and snow in winter.
Ewen, If CJ and Strewth decide to do Six Foot Track next year, maybe you could right out your training program for them, just use the back of a discarded postage stamp from work. Your program for this year's run worked a treat for you. When does Strewth get back from O/S ?

Friday, October 17, 2008

No Track and Field This Season

Distance: 6.3 km
Time: 34' 30"
Rate: 5' 29" per km
Weather: sunny, temp 21 degrees, humidity 36%, NW wind at 18 kmph
Week: 61.65 km
Oct: 154.8 km
Year: 3820.2 km

Today I ran home from work for lunch. Friday is always easy and short especially if the weekend contains a long run. Tomorrow will be short, maybe 10 km due to Sunday being Bull's Head Challenge down hill run of 27 km. Not too difficult I hope, certainly haven't ventured to that distance since Glasshouse.
This season won't see me at the track due to work hours. I don't finish at work until 7 pm. By the time I would get to Bruce, the lights would be out and everyone gone home. I was rostered to assist run the program in Nov, but that won't be possible.
Until a few years ago, the track program didn't start until 7 pm allowing working runners time to get there. The early start certainly allows competitors to get there from work, run their event, then get home at a reasonable hour. The early start makes the distance events, the 5000 and 10,000 metres and the 1 hour run for example, more difficult due to the heat and being also run in fading daylight.
It's a problem that whatever is done, won't suit everyone. Maybe I will be back in 2009/10.

Thursday, October 16, 2008

Riding and Rolling Along

Bike ride: distance 20 km in 80 minutes
Run: distance 4.1 km in 21' 34" at 5' 16" per km
Weather: sunny, temp 19 degrees, humidity 30%, wind calm

Only three of us took to the bikes with most of the others that normally would tag along offering plenty of excuses. One is overseas, a couple are on day shifts at work, one has broken parts on the bike, etc, etc. Some just failed to front.
They really missed a near perfect day to be out riding. Ever since this group riding started over a year ago, there has not been a bad Thursday morning weather wise to stop the trip. Even through winter, although cold, was never worse than nice.
Paul, new tour leader, Frazzle and myself left the depot just after 11:00 am, around the outside of Lake Tuggeranong, flat, towards Athllon Dr. Start of a gentle up hill to Sulwood Dr, easy but a couple of kms. Then we turned on to the dirt track behind Mt Taylor on the Torrens side, not the easy, open tracks we use for the monthly handicaps. No, that goat track above the gully, water course where we passed a walker out enjoying the day. I think he was hiding, getting in some secret training for the next monthly handicap, good to see you out there, John B.
Didn't quite come out where we expected above the Chifley water tank, but we went left towards the car park at top of Waldock St and at the base of the walking track to the top of Mt Taylor. New leader, Paul, who got his navigational skills from Capt Cook, said left, left, we go up there. No, no, no, says frazzle, not up, not going up.
Anyway, we made our way over to the Sulwood Dr side of Mt Taylor, picked up the track back the vet's used to run. A bit of walking and pushing the bikes on a steep , but short hill. Great views over the Tuggeranong valley, ruined by a power line cutting across right in front.
Down the steep slope with the smell of burning brakes applied really tight, too much danger. After that, down through Kambah past the old high school to the edge of the lake and back towards work.
Almost home near the dam wall, with frazzle in front in his own little dream world. Warmer days means the local wildlife are awake and looking for food and water. If you see a stick on the bike path, be very careful, it may move. Frazzle doesn't see the stick move, Paul sees the stick move and tries to go around, but the stick turns, not very happy and rears it's head and ready to attack. Ah!!!
Gradually, billy brown snake makes his way back towards the bushes. Paul and I stop to watch as the snake, bit over half a metre long slithers away. Frazzle has gone wondering why we stopped.
That was enough to require lunch as soon as possible. Nerves settled down after lazy day chicken, spuds and coffee. Then still had time to go for a short run down to Pine Is, 10 minutes standing in the cold water, then back to work.
Good day out, just the three of us. Maybe more next week.

Wednesday, October 15, 2008

How Many Ultras a Year?

Distance: 14.9 km
Time: 80' 43"
Rate: 5' 25" per km
Weather: sun/high cloud, temp 17 degrees, humidity 45%, wind calm
Week: 51.25 km
Oct: 144.4 km
Year: 3809.8 km

The quarterly edition of the Ultramag arrived in the mail a couple of days ago. As usual, I skipped through the pages to see what was there to be read over the next couple of months. Plenty of the usual type stories, results, a good article from Whippetman on his run at Hardrock 100 mile run in USA, Kelvin Marshall on the Trans Gaule 1166 km, an 18 day stage run in France, and Australian runs and stories.
Plus on the last few pages this time a listing of the Australian 100 km road ranking for both men and women. Our own Trevor Jacobs ranks 7th in Aust with a time of 7 hrs 8 mins 55 secs set in 1993 in Belgium. Tim Sloan, a very good Tasmanian holds the record for an Australian with 6 hrs 29 mins 26 secs set in 1995 on the Ross to Richmond run. From memory that run usually had a strong westerly tail wind.
One of the articles was on how many ultras should you do a year, training and keeping it fresh. There is another story on Over training, the runners enemy. Seems like the around 5 a year is the mark before injury or burnout takes hold. Mostly it is a case of recovery, train up to the next event and recover again. However, a rest of a long period will be necessary at some time. Unless your name is Milov or Eagle or Kelvin. They never seem to stop.
Unless you really an experienced ultra runner, most are at such slow speeds compared to a traditional marathon, that recovery is much quicker. It does seem " speed kills".
So, the article confirms my year in that I have competed in 5 ultras already with the good possibility of No 6 at the end of the year. As I mentioned yesterday, this week has found a renewed interest in running, yesterday was a good feeling, however slow, and today was good, a little faster and longer.
Coffee and chat at work before running home for lunch, then running back to work, slightly different course to avoid an upset magpie. Rode bike to work in the morning and home after work at night. Good exercise day, could have a bit warmer but that will be here by the weekend. Brindabella Classic on Sunday may be warm one, lucky I'm only doing the Bull's Head Challenge.

Tuesday, October 14, 2008

Erindale Loop

Distance: 11.1 km
Time: 62' 37"
Rate: 5' 39" per km
Weather: cloudy, temp 19 degrees, humidity 50%, NW wind at 15 kmph
Week: 36.35 km
Oct: 129.5 km
Year: 3794.9 km

You would hardly call it an exciting run, cloudy day, just warm enough to be called spring, uninspiring to say the least. I usually stay at work all day on Tuesday, it's my mid week long run day. So, 11 km is not long. But considering I sat inside and chatted, ate lunch, I did talk myself into going outside.
I have been feeling flat for a while and I thought I should be going better now since Glasshouse, over 4 weeks ago. Some OK runs, but most with plenty of stops even over 10 or so kms. Much better feeling today although slower km rate due to running on rough grass tracks and not on any sort of smooth surface.
From work up Erindale Dr to Ashley Dr roundabout, down towards Isabella Dr, then back towards Tuggeranong. Nearly cut the run short at 9 km but decided to go down to Pine Is. No one around now school kids have returned to class. Stood in the water for 10 minutes before return to work. The day turned out alright.

Monday, October 13, 2008

Before the Storm

Distance: 12.55 km
Time: 68' 48"
Rate: 5' 29" per km
Weather: cloudy, temp 22 degrees, humidity 50%, NW wind at 20 kmph
Week: 25.25 km
Oct: 118.4 km
Year: 3783.8 km

Ripper of a storm late this afternoon dumping good rain in a few minutes while I was on the north side. Strange that when I arrived home after 7 pm, the storm had only just finished on the south side, a couple of hours later.
Luckily, I had my run from work to home for lunch via the river track completed well before hand. Bit of a struggle to get going, but later found a rhythm, maybe the following breeze helped. Today was the 1st day of the C2K plan, it's a long way to get to the top.

Sunday, October 12, 2008

Running Between Crashes

Distance: 12.7 km
Time: 68' 17"
Rate: 5' 22" per km
Weather: sunny, temp 20 degrees, humidity 25%, wind calm
Week: 12.7 km
Oct: 105.85 km
Year: 3771.25 km

There have been crashes on Wall St, crashes in the Aussie dollar, crashes on Mt Panorama, crashes and falls at the Melbourne marathon, and some big falls in the WWE. They should all be named after our infamous faller, CJ. Doing a CJ has spread all over the world.
After watching the stories on the week's financial meltdown and the start of Bathurst this morning, I went out for a short run, no falls for me. A beautiful morning, not many people about, a few cars going somewhere, but no crashes either.
Down and back to the river from Point Hut to Pine Is, 10 minutes in the water to cool the legs and back home. Don't know why, but that was all I did all day, even had an afternoon siesta while the cars were going round and round. Woke in time for the last hour of racing, that was good.
Back to work tomorrow for 3 months before the next holiday, except for a few public holidays.

Saturday, October 11, 2008

Drinking and Smoking

Distance: 8.1 km
Time: 61' 24"
Rate: 7' 35" per km
Weather: sunny, temp 15-20 degrees, humidity 25%, wind calm
Week: 62.9 km
Oct: 93.15 km
Year: 3758.55 km

Today was the running of several events in Namadgi National Park starting from the old Orroral Valley Space Tracking Station. Beautiful day in the valley, perfect for a 32 km or 20 km long run. I however decided not to run and assist with the event by manning a drink station on Smoker's Trail, hence the title. I certainly don't smoke and a very occasional and social drinker.
Around 60 runners and walkers fronted the starter with almost half the field entering on the day, probably after waiting for the weather forecast. It is a bit of a drive down to the start, and over the years the weather has turned nasty at times, even for this time of the year. Today was near perfect for running.
I had been out to Smoker's Trail yesterday to mark part of the course down the valley. Today I drove out there again after dropping softshoeshuffle off at the drink station on top of the hill at the 6 km mark. Nice climb to get up to that one.
After the 20 km runners and a lone walker had passed by, and the 32 km runners had returned back to me on their out and back run, I gathered up a bag and trotted off to collect the directional signs. Beaut day, could not have been better on a track that looked like the tractor and grass cutter had recently been over it. Good conditions under foot, very dry, no recent rain down this way. Easy not to catch the last runners, no wanting to put pressure on them to go faster, and let them enjoy their experiences.
About an hour later, returned to the car, back to softshoeshuffle who had also seen all go past him, some at a very good pace. One of the best things about doing this is actually seeing very good runners going what they do best, run fast. Great pleasure to see Martin Dent smash the race record in the 20 km event by 8 minutes, he is very good. And Gramps never ceases to amaze as he lead the 32 km runners home.
Softshoeshuffle has very kindly lent me his old Garmin, so at least I can know how far and what time I have run. Some day Garmin will tell me the result of mine stopping, overuse I suppose.
As well, I have set out a plan for the next 8 weeks to get me to Coast to Kozi, taking inspiration from Kerrie B at today's run, she is clocking up over 160 kms per week in her effort to do well for the Australian team at the World 100 km championships in Italy in Nov.
Easy run tomorrow before the plan kicks in from Monday. All round sportsman I am, the V8s are on at Bathurst tomorrow, go the Fords.
And don't forget the WWE Afterburn as well, don't you just love the big men of the mat, result known before the whistle goes, but pure entertainment. Don't forget both much of reality has gone, financial crisis worldwide, houses prices down, inflation, unemployment, interest rates, Big Brother not on next year, and you reckon the wrestling is fake. So what!!

Friday, October 10, 2008

A Walk Through The Valley

Distance: 6 km
Time: couple of hours
Rate: very slow
Weather: beaut, sunny, temp 20 degrees, humidity 25%, calm
Week: 54.8 km
Oct: 85.05 km
Year: 3750.45 km

What a great day for a stroll in the valley, the Orroral Valley in Namadgi National Park south of Canberra. Tomorrow there is a run organised by the Aust Mountain Running Assoc starting early in the morning so I helped the president mark the course today.
Just about perfect weather in the national park. John dropped me off on Smoker's Trail at the end of the valley so I could walk back towards the burned out remains of Rowley's Hut while he marked other parts of the course accessible by vehicle.
Plenty of kangaroos about, mums with joeys all enjoying the peaceful surroundings. Great day, glad to have been on holidays and able to assist. Should be a nice day again tomorrow for the actual events.

Thursday, October 9, 2008

Saturday's Run Revisited

Distance: 12.75 km
Time: 70' 02"
Rate: 5' 30" per km
Weather: late afternoon, sunny, temp 17 degrees, humidity 30%, wind light northerly at 5 kmph
Week: 48.8 km
Oct: 79.05 km
Year: 3744.45 km

Left for a run late in the afternoon as we had been out for lunch and stayed a little longer than expected. Still good running conditions with sunny skies and little to no breeze. I had a plan A and plan B today. First, if the Calwell oval was empty I would just do a few laps and run back home. But the sprinters were preparing for a training sessions so I continued on a did the loop around the back of Tuggeranong Hill.
I could have stayed at the oval but the little kids would have showed me up for sure. There is no speed in my legs at the moment. I actually had a thought of turning around and going home, not inspired at all. However, on the second park, a fellow workmate had his kids playing and he had a golf stick in his hand for a bit of practice to his game. Stopped for a brief chat, then off towhere I meet softshoeshuffle on the track above Conder. Another stop for a chat, very lucky, needed the rest. Confirmed arrangements for Saturday at the Orroral Valley run and discussed recovery from injuries.
The run was the same as last Saturday, but just over two minutes quicker, probably due to the rest stops. It didn't feel very free and easy, lingering tiredness still not gone. Slowly returning to normal.
Entered the Bull's Head Challenge on Brindabella Classic day on the 19th, first time I will have done it as a stand alone event. It has always been the 2nd part of the BC run over the past decade.

Wednesday, October 8, 2008

The Love of Running

Distance: 15.05 km
Time: 81' 48"
Rate: 5' 26" per km
Weather: sunny, temp 17 degrees, humidity 25%, NW wind at 25 kmph
Week: 36.05 km
Oct: 66.3 km
Year: 3731.7 km

Just as I was about to head out the door, the phone rang so I waited to find out if the phone call was for me. More often, no mostly it's not, so I don't even answer the phone when it rings. But this time it was for me, it was Kerrie Bremner lodging a verbal early entry for Saturday's Orroral Valley run. She's doing the 32 km event of course as she has made the Australian team for World 100 km championships in Italy in Nov.
A brilliant run on the Gold Coast at the Aust champs in June has helped her make the team, plus some good coaching from Martin Fryer and she will hopefully do well in a few weeks time.
Inspired, away I went around noon, the sun had warmed the air to a nice spring day. Still staying on known distance courses, I went down Woodcock Dr towards Bonython, Pine Is top car park, back along the river's edge to Point Hut. Stopped for 10 minutes to stand in the river with plenty of water with the snow melt from the mountains. Then back home at a leisurely pace. Good run, very enjoyable day.
A bit longer at the same slow pace, but feeling much better than a week ago. Kerrie mentioned that some of the runners from the Glasshouse run, still less than 4 weeks ago have just kept going. Eagle has ran 2 marathons since then, and Milov has ran the Adelaide 24 hours covering over 200 km. Buggered if I know how they do it.

Tuesday, October 7, 2008

It's a Long Way to the Top

Distance: 10 km
Time: 53' 48"
Rate: 5' 23" per km
Weather: cool, sunny, temp 14 degrees, humidity 50%, wind NW at 22 kmph
Week: 21.0 km
Oct: 51.25 km
Year: 3716.65 km

A one way run from Kambah Village to home on the grass next to the bike paths. Nice wind assisting, I need all the help I can get. How I got to Kambah is a long story, and a boring one. Needless to say I wasted a full day before getting dropped off on the way to run home.
Some news from Garmin is they do have my GPS and are looking at it.
Another piece of news is I may have local company on C2K in Dec. Wait to see how that pans out as there are a few events that need to be completed successfully in the next few months.
Ewen, I read Spud's blog story on Glasshouse, he features regularly in the DVD. If you would like to watch the run, let me know and I will drop it off in your letterbox when I get out for a bike ride later this week.
Must make the most of this week, the weather should improve and I am on leave again. So many holiday's and so much to do.

Sunday, October 5, 2008

Good Day..Sunshine

Distance: 11.0 km
Time: 60' 30"
Rate: 5' 30" per km
Weather: sunny, temp 19 degrees, humidity 55%, light nthy wind at 15 kmph
Week: 11.0 km
Oct: 41.25 km
Year: 3706.65 km

I have written before that the down side of ultra running is the lost days before ( tapering) and after (recovery) the event. It has taken 3 weeks to begin to really enjoy the running again and feeling fresh enough not to struggle even over a short distance.
Rain again overnight and a cloudy start to the day meant an afternoon run from home to Pine Is, along the edge of the river and back again. Plenty of people out enjoying the day, BBQs fired up and a few kicking the footy about.
All round sportsman today, the cycling race from Paris to Brussels was on first on TV, then the athletics from Stuttgart, then I went for a run, now the motor bikes have just finished in time for the final in the rugby league.
Doesn't matter who wins, but Casey won on the bike, the athletics was good on a green coloured track, and the footy final is being played at a stupid time of the day on a Sunday. That about sums up rugby league at the moment. No wonder the rest of Aust don't care about the game except in NSW and Qld.

Saturday, October 4, 2008

Head Over Heart

Distance: 12.75 km
Time: 72' 14"
Rate: 5' 40" per km
Weather: sun/cloud, temp 19 degrees, humidity 70%, NW wind at 20 kmph
Week: 57.45 km
Oct: 30.25 km
Year: 3695.65 km

You can get a lot of thinking done while you are out running. Today I decided to run the Bull's Head Challenge instead of doing the full Brindabella Classic. At the moment I don't feel as though a 27 km up hill run from the Cotter to Bull's Head and return will do my chances of finishing C2K in December any good. Run number 13 in Brindie will have to wait another year.
Recovery is going well, there is not much pace in the legs but I can keep moving Ok. Pushing out 54 kms in 2 weeks time may put me back when I should be going forward. Coach Martin said way back in Dec last year to treat Brindie as either a very slow training run or don't do it at all. I will compromise and go half way, the downhill 2nd half.
As well, I have never done the second half from Bull's Head down to the finish in any fresh state. It will be interesting to see if I can still run out of Vanity's Crossing or whether I walk as usual.
After good steady last night, I waited until the sun came out in the afternoon to do the circuit of Tuggeranong Hill. Managed to run nearly all the way, just a few walk steps up an incline on the Conder side. Also the longest I have been in the 3 weeks since GH, felt Ok. Maybe a bit longer tomorrow, but a flatter run, hopefully a bit faster again.
Ewen, what GPS will you buy when you upgrade? The problem is the more functions, the less battery life before recharging. Do I need everybit of technology available? Maybe just distance, time, altitude, rate, laps, map, download to PC. I have never used most of the other functions, virtual training partner, return to start etc.

Friday, October 3, 2008

Still No GPS

Distance: 8.5 km
Time: 47' 21"
Rate: 5' 34" per km
Weather: sunny, temp 28 degrees, humidity 28%, NW wind at 40 kmph
Week: 44.7 km
Oct: 17.5 km
Year: 3682.9 km

While on the Gold Coast, the Garmin decided to stop. I first thought I may have dunked the GPS in the salt water, but the guys at JohnnyAppleseed said no. Seemed like anything over a couple of years old is past it's used by date and well out of warranty. So I left it with them and so far no word back from Garmin. All I want is news that it is either fixable or not. If not, I will buy another one. It is very strange to run now just with a stop watch.
That also means to gain a reasonably accurate distance, I need to run over previously measured courses which I have plenty of them. At the moment I can't go exploring.
A very nice but windy day, running with a tail breeze from work to home for lunch. Easy running down by the river to Pine Is, along to Point Hut and up through Gordon.
Weekend running will depend on the weather, showers forecast and much cooler.

Thursday, October 2, 2008

Start of the Next Phase

Distance: 9.0 km
Time: 50' 36"
Rate: 5' 37"
Weather: sunny, temp 26 degrees, humidity 25%, NW wind at 25 kmph
Week: 36.2 km
Oct: 9.0 km
Year: 3674.4 km

Another small return to running, not fast and not far. But it did feel much easier.
On such a nice afternoon around 1:30 pm, I ran from work to Pine Is, around in a small loop on the tracks taking care to watch for early season snakes. None sighted. Stood in the water for 10 minutes before jogging back to work. Great day out in the sunshine.
It has been nearly 3 weeks since Glasshouse, the tiredness is slowly going and today felt really good.
I ordered a DVD of the Glasshouse run which arrived yesterday. It is not professional standard, but the guys did a good job to show the area, the runners, crew, and an interview with Bill Thompson, a legend in trail running. Bill has completed about 9 100 mile events there, as well as half a dozen of the top trail 100 mile events in USA. It's about a 2 hour watch, worth seeing the fellow ultra nuts who do these kind of events.