Injury Prevention

Today:
Distance: 10.1 km
Time: 52' 13"
Rate: 5' 10" per km
Weather: sunny, temp 18 degrees, humidity 33%, wind NW at 20 kmph
Week: 45.95 km,
Sept: 365.25 km in 26 / 30 days at ave 14.05 km per run day
Year: 3329.95 km in 39 weeks at ave 85.4 km per week
Year: 3329.95 km in 9 months at ave 370.0 km per month

Running 26 days in a month is unusual for me, I usually have a few more rest days than that. September was really a slack month, under 400 kms shows I need to lift my game if some of the mountain running events coming up soon are to be completed successfully.
To do that, I need to increase, but only slowly and easily, the numbers of kms I run. Having 4 - 5 days off a month maintains freshness & assists with recovery.
Also assisting recovery is the cold water in the river at Pine Is. After a short run today, I had 12 minutes in the river. A few people in the area at the time must have thought I was mad, may be they are right. But it works. I can't afford the time off running because of preventative injuries.
A packed October and November have plenty of events, I want to run them all.

Tuesday Run Around

Today:
Distance: 18.2 km
Time: 95' 54"
Rate: 5' 16" per km
Weather: sunny, temp 16 degrees, humidity 50%, wind light North 15 kmph
Week: 35.8 km, Sept: 355/15 km, Year: 3319.85 km

Not much to report about today. Nice day to run around the block.
A few years at work my supervisor asked me where I was going to run, I said around the block, is that Ok ?
About 2 hours later, I arrived back at work to the total surprise of the boss. I said, it was a large block.

Finally Calming Down

Today:
Distance: 8.05 km
Time: 42' 14"
Rate: 5' 14"
per km
Weather: cloudy, temp 15 degrees, humidity 45%, wind westerly 25 kmph
Week: 17.65 km, Sept: 336.95 km, Year: 3301.65 km

Not so easy but easier than yesterday. The weather has improved from absolutely terrible over the weekend to about average today, for early spring.
Ran to work from home after lunch, against the wind, a slow pace but it didn't matter. Just happy the air was warmer, the wind strength was below gale force. There is plenty of snow on the Brindabellas.

Deeks Forest Park - Monthly Handicap

Today:
Race: Distance 8.0 km in 37' 16" at 4' 39" per km
Warm up: Distance 1.6 km in 8' 14" at 5' 09 " per km
Race: Started in group 36
Finished: 70th out of 88
Weather: terrible, cloudy, snow on mountains, temp at start 6 degrees, wind strong from WNW at 30 kmph, humidity 60%, temp felt like 2 degrees. It's meant to be spring, not winter.
Week: 9.6 km, Sept: 328.9 km, Year: 3293.6 km

Running in my 155th monthly handicap and conditions have only been this bad a few times in 15 years. A carry over from yesterday's weather, the wind assisted on the way out, down hill while still having some energy, and a struggle against on the return.
May be a little tired from yesterday, only 32 kms so should have been Ok, but I passed very few in the final few kms. Managed to catch Ewen at the 7th mark with 1 km to go, I was only just faster than he was going. We avoided finishing last.
However, an enjoyable morning. The snow on the mountains at this time of year show that the weather patterns are indeed very fickle.

Cotter No.138 and Stromlo

Today:
Cotter - Dist. 23.85 km in 2 hrs 13 mins 05 secs at 5' 35" per km
Stromlo - Dist. 8.15 km in 46' 21" at 5' 41" per km
Weather: terrible, cold, rain, windy, temp 4-7 degrees, humidity 90%, wind strong SW at 30 kmph and more
Week: 91.75 km, Sept: 319.3 km, Year: 3284.0 km

We went out to the Cotter early this morning with a plan wanting to run the 24 mile in warm sunny conditions, as you would expect in late Sept. A dedicated group of 5 males were there at 7:30 am with to be greeted by conditions unsuitable for ducks. A group of females planning to run at 5:30 am to beat the heat failed to front.
We waited and revised our plan but determined to run something opting to cut back in distance. Donning all the warm and wet weather gear we had, off we went with the plan now back to 21 miles ( 2 ) and 15 miles ( 3 ).
The wind and rain slowed us down but not our resolve to finish safe. In fact times for most were only 10-15 minutes slower than normal, a very good result.
Waded through Vanities Crossing, water still over the wall to be faced with some also silly trail bike riders out for some fun.
Back at the finish, the 21 milers came in wet and frozen, soon we headed home after discussing FFFTM in a couple of weeks.
I stopped by Deeks Forest Park in Stromlo to run over the course for Sunday's monthly handicap, putting out the km markers and checking gates. The surface will be soft but Ok. A car rally scheduled for today had been cancelled.
The grand final in the AFL is now just after half time, not much in it, either side can win from here.

Fill in Friday

Today:
Distance: 8.45 km
Time: 44' 32"
Rate: 5' 16" per km
Weather: sunny, temp 18 degrees, humidity 50%, wind calm
Week: 59.75 km, Sept: 287.3 km, Year: 3252.0 km

Nothing to report about today. Reasonable day, as I tried to do enough in kms to reach 100 for the week after Saturday's run. Not really a chance with rain and wind outside as I write.
However, we might be lucky.

Back of a Hill

Today:
Distance: 15.05 km
Time: 87' 41"
Rate: 5' 49" per km
Weather: part sun/ cloud, temp 13 degrees, humidity 50%, wind calm
Week: 51.3 km, Sept: 278.85 km, Year: 3243.55 km

Although it is the start of a long taper for FFFTM, the long term need for some hill training meant a return to Urambi. Most running this year since SFT has been slow and flat. That will need to change with some speed thrown in to give the legs a chance to turn over faster on the down hill.
Today I ran the back tracks of Urambi Hill, the track we once or twice used for a long course monthly vet's handicap until the do gooders said it was too hard. So we then used just the front of Urambi Hill, that was also too hard so we dropped the course completely. Great training area, the grassy tracks though lack of use are now rough and getting over grown.
Finished at Pine Is to stand in the river for 12 minutes then headed back to work. Nice day except it could have been 10 degrees warmer. The weekend is not looking too good especially on Saturday for a long run, but then, what has to be done, has to be done. Hope for a fine day Sunday for monthly handicap.

Return to Winter

Today: Nil

Too wet, too windy, no fun.

Rest.

Dusty & Windy

Today:
Distance: 11.15 km
Time: 59' 35"
Rate: 5' 21" per km
Weather: cloudy, brown dust, temp 20 degrees, humidity 55%, wind NW at 20 kmph
Week: 36.25 km, Sept: 263.8 km, Year: 3228.5 km

The drought and strong winds bought in a load of top soil from outback NSW. Visibility according to the BOM was about 2 kms, the mountains had disappeared.
Apart from that it was at least a warmish day, but not nice for running. Just did a bit but didn't want to chance swallowing too much dust. Right now as I write at night, the thunder is load and the lightning is often and bright. A bit of rain but not enough if we have to suffer from a stormy night.

In Loving Memory...Gone But Not Forgotten

Today:
Distance: 16.85 km
Time: 90' 13"
Rate: 5' 21" per km
Weather: nice day, sunny, temp 18 degrees, humidity 40%, wind calm
Week: 25.1 km, Sept: 252.65 km, Year: 3217.35 km

Quiet day, a run home for lunch the long way, and back to work. Nothing to report, a bit tired so easy pace, in fact slower than Saturday at Cotter over double the distance.

I thought I would would write about the Brindabella Classic Memorial Fun Run on Saturday 31/10/09. As most will know, a lack of will power and organisational skill has resulted in a 20 plus year icon of ultra running meeting it's end.
Many ultra runners I know ran it both before and after the bush fires, many only competing once as it was " too hard". And these guys will run a 100 km or 100 mile event whenever than can.
Since my arrival in Canberra I ran either solo ( 12 times) or in relay ( 2 times) so it is an event I appreciated. Many a time I said it was my favourite day of the running year. From the trip to Mt Gininni in the bus, over Mt Franklin through the bush to Aggie's Gap, then to Bulls Head, down Warks Road to Vanities Crossing and finally to finish at the pub at the Cotter.
The bush fires and total fire bans changed a couple of the events. A double over Mt Majura and Mt Ainslie was a shorter but very tough day. And who would forget the double of the Cotter 15 mile in the heat, a killer day only for the brave or stupid. I fit both. Or the couple of up and back to Bulls Head on Old Mill Road.
The Brindabella Classic Memorial Fun Run ( BCMFR) was going to be held on the same weekend as the original event but the Orroral Valley Classic has moved into that time slot, so a weekend later which moves it away from a vet's monthly handicap event.
The BCMFR is basically a Fat Ass style event, no race, no wimps, no help, no prizes, no fees. Just go and do it.
We, or may be just me, will start at the old finish line at the site of the old pub, run up to Bulls Head, along Mt Franklin road towards Piccadilly Circus corner, then down Old Mill Road to Warks Road, returning on the same tracks past Vanities Crossing back to the start. Distance expected to be about 54 kms, very similar to the old event.
This should then be a good training run for the Deep Space Mountain marathon on 22 nd Nov. Similar to but much harder than Six Foot Track.
If any one is interested in the solo or maybe a two person relay, better get some training done soon. It's going to be a tough but fun day. A warm, not too hot and fine day would be nice.

Better Than I Expected

Today:
Distance: 8.25 km
Time: 41' 39"
Rate: 5' 03" per km
Weather: cloudy, temp 18 degrees, humidity 70%, wind calm
Week: 8.25 km, Sept: 235.8 km, Year: 3200.5 km

I like to run nearly every day with the occasional rest day. To be able to run all the time, I need to manage my recovery as I get older. Apart from a little weary from yesterday, I pulled up really well.
Today, much shorter but quicker as I ran down to Pine Is to find some cold water in the river. A nice day with the river track between Point Hut and Pine Is like a busy highway. Fifteen minutes in the water has helped so this week should be productive if the weather holds as a mixed bag is forecast.
Thanks to Jog for her kind words about weekend running. The pleasure is mine and everyone is welcome to join in. It's not easy but it is fun.
Well done to Jackie on her win at the Commonwealth 100 km run. Canberra certainly had a good weekend overseas with Martin scoring a big result with 255 kms covered in 24 hours. How do they do that ?

Cotter - Run No 137

Today:
Distance: 32.1 km ( 20 miles)
Time 2 hrs 50 mins 12 secs
Rate: 5' 18" per km
Weather: cloudy, temp 10 - 15 degrees, humidity 75%, wind calm
Week: 102.25 km, Sept: 227.55 km, Year: 3192.25 km

I have kept records of most of my running since I became serious, still writing daily in an small book, but now also on the " Training Centre" from Garmin and more recently here on a blog page.
It's more a completion of the running day than any fanatical record of any past achievements, they were few are far between. No first past the posts ever for me. That winning feeling is not why I run.
However, I do reflect occasionally on what I did, opening up my book. Before the days of GPS, my distances were more a time basis, calculating distance by how fast I thought I ran on the day.
Today was the Cotter 21 mile, it's really 20 miles almost exactly 32 kms, give or take 100 metres depending on which GPS you measure by and how much cutting of corners you do.
Nick and Liz ran very solid today out in front as Robbie faded after a fast start. Mick has an injury so he tailed off and eventually completed the 18 mile course. Good to see softshoeshuffle out there as well after an injury lay off. Others out there started earlier, but I didn't see them.
A big improvement today over my effort from 2 weeks ago, almost 15 minutes better, so something must be going right. However, my best is much better again, although as Billy Joel sang, "when I wore a younger man's clothes". Over 10 years ago, May 1999, I ran around 32 kms in 2 hr 24 mins 45 secs in a purple patch out there at the Cotter. Two weeks in a row before that over the 18 mile ( 29 kms) course I ran 2 hrs 13 mins and then 2 hrs 8 mins. Mick has better times than that at the same time, we were training for the Nowra Ultra ( 46 kms) at the time. "Those were the days my friends" , Mary Hopkins once sang as well.
Back to the here and now, fitness coming back after an easy August.
About to look up the results from the Commonwealth 24 hour as I hear the Aussies did well. Thanks to everyone for their company today, even if there was plenty of daylight between us.

Waiting for Saturday

Today:
Distance: 6.45 km
Time: 33' 24"
Rate: 5' 11" per km
Weather: cloudy, temp 19 degrees, humidity 80%, wind calm
Week: 70.15 km, Sept: 195.45 km, Year: 3160.15 km

I am really a better trainer than racer. Races are the incentive to do the running, the motive to keep going. And with no much patience to rest, I ran easy and short today. As well, rode the bike to work and home after the running at midday break.
Not as nice a day as earlier in the week, but the air was warm and calm, so not too bad. Hopefully a good day tomorrow as the long runs get gradually longer, and with a hill or two. Should be fun.

Later it Rained !

Today:
Distance: 8.6 km
Time: 46' 08"
Rate: 5' 22" per km
Weather: cloudy, temp 20 degrees, humidity 80%, wind calm
Week: 63.7 km, Sept: 189.0 km, Year: 3153.7 km

A thick fog in the morning and then high cloud indicated we may get some wet weather. And for once the weather forecast was right, it rained just on sun down.
Around midday the conditions were fine and nice enough to get a short recovery session done. Just a run around Pine Is on flat ( ish) surface and to stand in the river for 15 minutes to get ready for a big run on Saturday morning.

What a Beauty

Today:
Distance: 16.7 km
Time: 88' 24"
Rate: 5' 17" per km
Weather: sunny, temp 18-22 degrees, humidity 45%, wind calm
Week: 55.1 km, Sept: 180.4 km
Year: 3145.1 km in 37 weeks at ave 85.00 kms per week

Near perfect day for being outdoors and getting a few kms done with FFFTM now only 3 weeks away. I hope for a warm day, plenty of dust, no shade and some of the gun runners wilting on the side of the track. That's my only chance of a descent placing, however, I do intend to use it a chance to run a long race a bit faster than I have recently.
The last few years have all been survival events, slow running and walking to ensure I make it to the finish.
Today I ran home for lunch and back to work over the same course as Monday. The lack of wind was good, a faster, not fast, pace than Monday, really enjoyable run.

Same as Yesterday..Almost

Today:
Distance: 15.05 km
Time: 80' 54"
Rate: 5' 22" per km
Weather: sunny, temp 18 degrees, humidity 30%, wind calm then light NW at 15 kmph
Week: 38.4 km, Sept: 163.7 km, Year: 3128.4 km

Almost the same run course, almost the same weather, good day for running. Pity about the rest of the day, very frustrating day at work when a lot went wrong, a bit went right and some smiling faces made it all worth while.
I look forward each day to a few select passengers than give you a reason to go to work. A friendly hello bring a smile and a nice feeling. Certainly brightened up today. I don't think any of them are runners or I would invite them along to run at the Cotter this Saturday.

Weekend Catch Up

Saturday:
Lakes Entrance, Vic
Distance: 6.55 km in 37' 51" at 5' 46" per km
Weather: sunny, temp 22 degrees, humidity 30%, wind north 30 kmph
Sunday:
Lakes Entrance, Vic
Distance: 6.7 km in 38' 15" at 5' 43" per km
Weather: sunny, temp 16 degrees, humidity 30%, wind calm
Today:
Distance: 16.65 km in 89' 54" at 5' 24" per km
Weather: sunny, temp 18 degrees, humidity 30%, light northerly
Week: 23.35 km, Sept: 148.65 km, Year: 3113.35 km

The weekend turned out to be very good, no shopping, no markets and two short runs in warm weather. Plus the smell of salt air and some splashing about in cold Bass Strait after Sunday's short run all the trip to Gippsland worth while.
Some friends from Tassie are having a couple of weeks of R & R. A 400 km trip each way for us is just a bit of morning travel to see them. If travelling south some time, the pies and coffee at both the Cann River Bakery and the Orbost Bakery are well worth stopping for to taste.
Lakes Entrance was quiet over the weekend, out of school holiday and not Christmas, New Year or Easter. It would be packed at these times and easy to see why Victorians do visit.
Today I ran home for lunch and back to work. Some slack running last week has put me behind with Fitzroy Falls Fire Trail marathon on 10th Oct. I must get busy over the next couple of weeks. The weather forecast is looking good so far.

A Walk and a Run

Today:
Walk: Dist - 4.1 km in 45' 18" at 11' 03" per km
Run: Dist - 5.8 km in 29' 42" at 5' 07" per km
Weather: sunny, temp 15 degrees, humidity 40%, wind mostly calm with light breeze off LBG
Week: 50. 55 km, Sept: 118.75 km, Year: 3083.45 km

A couple of us from the handicap sub committee walked around Weston Park to finalize the November run course. It's almost new with just a few parts of old cross country courses. Looks Ok to us. Map will be on website shortly.
Dropped off at home for lunch then ran back to work. Had to work hard to maintain pace as the wind had picked up a bit in the afternoon, and I was pressed for time. Still made it in time to shower and get on the road.
Off to Victoria for the weekend to meet up with some friends from Tassie who are having a few weeks of travelling and sightseeing. We should have a good time especially if we stay away from the shops and markets, and I get to go for a run, sometime.

Cruise Intervals against the Wind

Today:
Distance: 13.25 km
Time: 69' 16"
Rate: 5' 13" per km
Weather: sunny, temp 15 degrees, humidity 45%, wind NW at 20 kmph
Week: 40.65 km, Sept: 108.85 km, Year: 3073.55 km

The wind didn't inspire the effort to do a proper tempo run or a series of cruise intervals, as I call them. I mixed the day with a long warm up, about 5 km to finish at the Woodcock Dr end of the gravel track that finishes near Bonython houses. No magpies today Kelley, but not for long, spring and babies are close.
Then 4 x 1 km as fast as the legs would go, not that good as the wind was blowing. Against the wind, 2 at 4' 44" each, a bit quicker with some help, 4' 23" & 4' 21".
Ran easy back to Pine Is to stand in the river for 10 minutes before going back to work. Nice day if not for the wind, but still got something beneficial done.
On the lucky side, I may have finally found a training partner at work. A decade ago he ran City to Surf being a friend of some other of my work mates at the time. They were triathlon competitors then and this guy had done a couple of ironmans at Foster and Port Macquarie. A few weeks ago he joined our ranks. While now out of shape he is keen to return to the ironman comps, but will need to get back in to training, a long slow process.
Once there, he will need to do some running to be able to run a marathon after 3.8 km swim and 180 kms on the bike. Can't help him with those, but I can help with the running.

Around the Time Trial Course

Today:
Distance: 17.25 km
Time: 91' 35"
Rate: 5' 18" per km
Weather: cloudy, temp 12 degrees, humidity 75%, wind west 25 kmph
Week: 27.4 km, Sept: 95.6 km
Year: 3060.3 km in 36 weeks at ave 85.00 km per week

Spring is nearly here but not quite. Today was another attempt to run a bit faster, but not all out sprinting. Those days have long gone. The mountain bike time trial course is a good mixture of a long slight up hill on Drakeford Dr past Kambah Village, easy long down hill on Kambah Pool Rd finishing with an undulating track on the side of Urambi Hill.
The run is very open and exposed and today the wind played a part with no advantage from the down hill with the wind against. The time trial part is 12 km almost exactly, but the cattle grazing near Gleneagles estate meant a slight detour, about 200 metres longer. I didn't want to upset their lunch.
Good day out, could have been warmer but a good hit out. At least it didn't rain.

No Fun in the Rain

Monday:
Running: nil - rain
Today:
Distance: 10.15 km
Time: 53' 11'
Rate: 5' 14" per km
Weather: cloudy, drizzle, temp 12 degrees, humidity 90%, wind calm
Week: 10.15 km, Sept: 78.35 km, Year: 3043.05 km

Rested on Sunday not knowing the next two days would be drought breaking. Rain on Monday put any chance to run out, so then there was no choice today.
I had ran no more than 150 metres from the front door of the depot, and down came the rain again. No stopping but I did go straight home instead of a loop back to ride the bike home. The bike had been at work since Monday morning, and still is now. I will ride it home some time this week.
A couple of non running days certainly does have a benefit, the aches and pains always there disappeared for a while today. The ease of the running was noticeable, but I couldn't have every second day off, too much mentally, especially when spring and summer arrive.
I did find out a bit more about Sarah Barnett, she ran the 6 day race at Colac in 2005 covering 572 kms to rank 7th best Aust female. She would now move to 3rd with her performance in Sweden.

Who is Sarah Barnett ?

Today:

Running: Nil, resting sore hammies and glutes.

Reading a thread on "coolrunning" I found a star ultra runner I have never heard of. From Adelaide, Sarah ran a 6 day race in Sweden to finish 1st female and by the look of the results, 3rd outright. She ran more than 714 kms in 6 days.

Any one have an information on this sensational performer ?

Cotter - No 136

Today:
Distance: 20 miles = 32.1 km
Time: 3 hrs 4 mins 37 secs
Rate: 5' 45" per km
Altitude gain/loss: 540 metres
Calories: 2580
Weather: sunny, temp 3- 12 degrees, humidity 80%, wind mostly calm
Week: 94.15, Sept: 68.2 km, Year: 3032.9 km

Not a good run by time, in fact probably a Pw compared with a Pb back on 5/6/99 of 2 hrs 24 mins 45 secs when training for the Nowra Ultra, 45 km. That run was part of the Shoalhaven KOM now not held. May be I am now 10 years older, but I don't count getting older as an excuse.
The Cotter 21 is actually 20 miles ( 32 km), a bit changed from days long gone when Canberra runners used the area without the benefit of GPS or other accurate measuring devises.
Nice morning to run with Mick and Nick although they left me eating dust after the turn on to jelly legs track, not to be seen again until the finish. They did see me as they turned on to the 21 track, but growing trees prevented me sighting them.
A light but cool breeze on Bullocks Paddock Road about the only excuse I can find, the water in Vanities flowing over the spill way, may be some snow melt raising the water level. Removed shoes and socks, glad to cross as the legs were getting numb, however it was refreshing.
Terrible run to the finish, sore in both hammies for no good reason. Me thinks a trip to Maria, the massage wonder woman is close to essential very shortly.
Slow run today but good time on feet with a few long runs on the agenda soon.
I missed the sighting but Mick & Nick saw 3 emus near Pierce's settlement. That is rare in this area.

Another Milestone

Today:
Distance: 10. 15 km
Time: 57' 28"
Rate: 5' 40" per km
Weather: sunny, temp 15 degrees, humidity 60%, wind calm
Week: 62.05 km, Sept: 36.1 km, Year: 3000.8 km

Two milestones achieved today, ran past 3000 kms for the year, but it's taken me over 8 months to do it.
The other milestone is I stood in the river at Pine Is today for 12 minutes, not bad considering the water temp is about 10 degrees.
The run was nothing to write about, very slow on rough tracks but it wasn't meant to be fast. Nice day after a few drops of rain in the morning.
Not much tomorrow before heading to the Cotter on Saturday morning. Must remember to dodge around the mountain bikes on the way out there. I don't think I could afford the repair bill, to the bike.

Trying to Find More Speed

Today:
Distance: 9.75 km
Time: 46' 40"
Rate: 4' 47" per km
Weather: sunny, temp 15 degrees, humidity 50%, wind calm
Week: 51.9 km, Sept: 25.95 km,
Year: 2990.65 km in 35 weeks at 85.45 km ave per week

The gravel track behind Bonython is now my speed location. Not as good as the grass at Calwell, but at least it's close and suitable. Certainly not a bare feet surface.
Easy jog to location as a warm up then 5 x 1 kms with 90 second rest in between. Started first one as easy as I could, not sure on how the legs would be after trying to run fast last Sunday. Better than expected so I just increased the pace each time without turning it to a sprint session.
First 1 km in 4' 27", 2nd in 4' 25", 3rd in 4' 14", 4th in 4' 12" and 5th in 4' 11". At the finished could have gone a little faster and done a couple more but that was enough. Felt good, nice day, sun was shining, what more could I ask.

A Sunny Tuesday

Today:
Distance: 16.2 km
Time: 87' 00"
Rate: 5' 22 " per km
Weather: sunny, temp 14-15 degrees, humidity 50%, wind westerly at 15 kmph
Week: 42.15 km, Sept: 16.2 km, Year: 2980.9 km

A day that justified the first day of spring. Still a hint of coolness in the air, but at least it was sunny. Ran home for lunch and back to work after riding the mountain bike to work in the morning and home at night.
The ride home at night is a hard slog after 12 hours of work and running. Only 4.5 kms but.
Some responses to the running plan for the rest of the year. It seems some think I am still mad, may be in their minds it's all too hard. Whatever, I'll just do in my own way because that is what I do for fun.
It's better than watching Video Hits on a Saturday morning.