Distance: 33.05 km plus warm up test run 1.15 km
Time: 3 hrs 12 mins 6 secs plus 7' 15" testing
Rate: 5' 49" plus 6' 08" for test run
Weather: cloudy, temp 13-18 degrees, humidity 60%, wind calm
Altitude gain: 700 metres
Week: 82.35 km
Feb: 275.4 km
Year: 708.75 km
Arrived at the War Memorial before sunrise, and needed to go for a test run to see if the ankle would handle over 30 kms of undulating off road running. The swelling had gone down on Friday, thanks to the RICE. Tender all run especially on the down hill, and the technical rocky parts on Mt Majura. Other than that, just felt the bruising getting jolted on the rougher tracks.
Seven fronted at 6:30, several others had gone earlier in the dark, not a good idea, as Strewth had a fall just after the start. Lucky not to do too much damage, but she was wearing the evidence, knees, elbow and plenty of dust. Debbie C had a group of runners under her wing looking forward to a half marathon or two.
The sun came up just after we started, Mick, Nick & Liz off in front as usual. CJ, Carol, Michael & I in arrears. The course was the first part of the Bush Capital Marathon course out to the Federal Hwy, meaning a flat start, then the climb to the saddle between Mt Ainslie & Mt Majura. A few smaller ups on the rocky track towards the reservoir above Hackett, then it gets easy to just undulating on the base track of Mt Majura.
Out there somewhere we met Strewth and Roy on their way back. Checked out the damage and the dust on the "coolrunning" singlet and away we went.
Our three leaders were also on their way to the top of Mt Majura and it was the last we saw of them. They must have scooted on as we didn't really hang out too much for the rest of the day. Just a couple of short stops to drink and admire the view over northern Canberra.
To get to the top of Mt Majura, we followed the rocky, crappy Triple Tri track from the base. A couple of fallen trees, plenty of rocks then full steam up to the top. Very difficult to stay in front of CJ, I was putting in on the climb, but she was never far behind. Waited at the top for Carol & softshoeshuffle , then down the road fast toward the grapes under cover, must be almost ready to harvest for wine. Plenty of mountain bikers out enjoying the cool conditions, good running weather, it had warmed up nicely but still under cover of high cloud.
I would like to say CJ was pushing the pace here, we were running under 4:30 km pace on the flat, good after covering over 20 kms with a decent mountain climb in there as well. But I was feeling Ok, I suppose CJ was hanging in there not giving ground, strong attitude.
We changed our minds about Mt Ainslie, not much benefit any more with too many more hills. We need more speed to counteract the slowness of months of hill running. Back to the saddle, down to Campbell Park Defence offices, good runnable down hill, sub 4:00 minute pace, guess who was pushing the pace this time, not me.
We eased off with a couple of kms to, we have a monthly handicap to race tomorrow. Good to finish, bit tired, but Ok.
Very nice day out there, thanks for the company. Lower leg bruising is Ok, bit more treatment suggested by Dr CJ, and all will be fine. Also well done to Graeme & Cathy for releasing the little bird from the cotton wrapped around it's foot. I bet it feels better now.