Two Fruits

Wednesday, December 30, 2009

Almost There

Distance: 16.15 km
Time: 84' 12"
Rate: 5' 13" per km
Weather: sunny, temp 27 degrees, humidity 32%, wind light NE at 12 kmph
Week: 60.85 km, Dec: 434.75 km
Year: 4496.2 km in 52 weeks at ave 86.46 km per week

Very similar to yesterday, just changed direction to add a couple of kms. Ran home for lunch and back to work via Pine Is. Spent 15 minutes in the river cooling off, really nice way to spend a few hours today.
Plenty of people about, good to see the kids having fun.
One more day of the year to get the last 3.8 kms done to pass 4500 kms for the year. Should be able to do that, may be a few more, even if slow.

Tuesday, December 29, 2009

What a Nice Day

Distance: 14.0 km
Time: 73' 55"
Rate: 5' 17" per km
Weather: sunny, temp 29 degrees, humidity 30%, wind calm
Week: 44.7 km, Dec: 418.6 km, Year: 4480.05 km ( 20 kms to go)

Another near perfect running day. I waited at work until lunch in the cricket in case Shane Watson could get his hundred before lunch. He went in on 98 not out and finally got the magical ton soon after with a bit of a scare doing it.
It was really nice today in the great outdoors, no need for anything other than amble along enjoying the day. A fairly standard run home for lunch and back to work. Stopped at the river for a dip and cool down on the return. Plenty of people about as well.

Monday, December 28, 2009

The Crowds Came Out to Play

Distance: 16.5 km
Time: 86' 10"
Rate: 5' 13" per km
Weather: sunny, temp 26 degrees, humidity 50%, wind calm
Week: 30.7 km, Dec: 404.6 km, Year: 4466.05 km

Another sticky, sweaty day with lots of overnight rain ( 30 mls) leaving the ground nice and soft with finally some run off in to the creeks and river. The previous few days of rain has been swallowed up by very dry soil.
The crowds came out to play this morning with the sun shining, a really nice day in my part of town. From the accents, the tourists were looking for somewhere to swim as they found the cool waters of the Murrumbidgee River.
A better run than yesterday even though the kms rate was nearly the same over a similar course. Enjoyable out there today, felt good, nice and easy.
Hopefully year 2010 will be as good if not better than this year. Just need to stay fit & healthy.

Sunday, December 27, 2009

Struggle in the Humidity

Distance: 14.2 km
Time: 74' 19"
Rate: 5' 14" per km
Weather: cloudy but bright, temp 23 degrees, humidity 60%, wind calm
Week: 14.2 km, Dec: 388.1 km, Year: 4449.55 km

I wanted to run easy which happened to start, a bit of down hill and flat, then struggled on the way home. Hardly any one about, either back in the shops looking for a bargain or gone down the coast on holidays.
Pine Is absolutely deserted, no cars, no people and no wildlife. Glad the rain has finally gone, nice drop received over the last few days.

Saturday, December 26, 2009

Not So Traditional Boxing Day Run

Distance: 18.15 km
Time: 2 hrs 10 mins 19 secs
Rate: 7' 11" per km
Altitude gain/loss: 380 metres
Calories used: 1370
Weather: cloudy, light rain, temp 13 degrees, humidity 90%, wind, cool sthly 15 kmph
Week: 83.5 km, Dec: 373.9 km, Year: 4435.35 km

Plenty of rain starting Christmas Day morning and continued today. Ever hopeful of a reasonable morning, Softshoeshuffle arrived at the front door at 7:00 am to head towards Mt Rob Roy, the traditional destination on Boxing Day. However, the weather was always going to be the determining factor in whether we got there or not. The mountain was not visible hidden behind low cloud and rain.
We headed towards the sub station behind Theodore, then decided to go up the hill behind Conder at the water tank to check out the new part that has been sealed. The hang gliding and parachuting club have a launch pad on top of the hill, probably done at their request. Certainly easier under foot, but still just as steep.
The weather on top of the this hill was closing in, the cold southerly wind blowing strongly, the rain still coming down, and no mountain top in sight. We decided to opt out of the remaining trip to the top. Nothing to be gained and should anything go wrong, a long way in bad conditions to be rescued.
We returned to the suburbs, over to near Lanyon shops, then headed towards Gordon. We parted ways, I continued to Gordon, the back up Woodcock & Johnson Dr to home.
I really can't remember such a lousy day for running, but at least a safely done run with no damage done. There is always tomorrow.

Wednesday, December 23, 2009

The Nice Day Before The Storm

Distance: 12.45 km
Time: 69' 53"
Rate: 5' 37" per km
Weather: nice day, warm, sunny, temp 34 degrees, humidity 15%, wind calm
Week: 65.35 km, Dec: 355.75 km
Year: 4417.2 km in 51 weeks at ave 86.6 km per week

Easy run day just trying to maintain over average of kms until the end of the year. Ran down near the river, on careful lookout for snakes, none seen but I'm sure they are out there somewhere.
No water in Tuggie creek, crossed at the rocks where normally water would be flowing, just a yucky coloured few puddles. It's very dry out there. We are told to expect rain on Christmas Day, we will hope it is true.
Another nice day, warm but with no humidity. Stopped at Pine Is for 15 minutes in the water. Something similar tomorrow, very easy, with rest day on Friday.

Tuesday, December 22, 2009

Waiting and Filling in Time

Distance: 9.3 km
Time: 47' 48"
Rate: 5' 08" per km
Weather: warm, sunny, temp 32 degrees, humidity 17%, wind NW at 15 kmph
Week: 52.9 km, Dec: 343.3 km, Year: 4404.75 km

The last couple of weeks of the year, after the racing has been done, and Christmas not quite here, is just a waiting game and filling in time. It's a good chance to take it easy, especially if the weather is hot.
The only number I'm looking at is 4500, being kms for the year. It's a nice round number, nothing more or less. That's 95.25 kms away in 8 days (25/12 excluded ) or 11.9 kms per day. Surely in need I could do that in a day if necessary.
Today, it was hot, but very nice with low humidity and a nice breeze. First run, just around the local area near work, then rode the bike home for lunch. Dropped back at work in car, then 2nd run, a shorter version of the first followed by 10 minutes in the river. A good few hours to relax.

Monday, December 21, 2009

At Last, an Easy Day

Distance: 11.85 km
Time: 65' 30"
Rate: 5' 32" per km
Weather: sunny, temp 28 degrees, humidity 15%, wind calm
Week: 43.6 km, Dec: 334.0 km, Year: 4395.45 km

Two short runs at lunch time. First, the usual trip from work to Pine Is, along the river track and then up Woodcock and Johnson Dr to get home for lunch. Took car back to work, but stopped at Pine Is for second short jog before spending 10 minutes in the river.
Water levels are dropping fast and the school kids are making the most of it. Plenty of them about enjoying the great outdoors.
Nothing to report, recovered well after the weekend's efforts.
Seem to have clarification that Maroondah Dam run is on Sunday 21st Feb 2010 according to both the AURA website for the event, and the race thread on coolrunning. I can ask for the Monday off on leave from work, either a day off on normal leave, or if not available, I can apply for sick leave. Probably will be too tired and sore to go to work any way. That makes it a safety issue, better to be safe than sorry, I carry important luggage.

Sunday, December 20, 2009

Tour de Mountain - Mawson

Distance: 24.45 km in 2 hours 7 mins 19 secs at ave 5' 12" per km
Altitude gain/loss: 700 metres
Calories used: 2050
Collect signs on Isaacs Ridge:
Distance : 7.3 km in 58' 26" at ave 8' 00" per km
Altitude gain/loss: 310 metres
Weather: cloudy, temp 14-15 degrees, humidity 75% down to 70%, wind NE at 10 kmph
Week: 31.75 km, Dec: 322.15 km, Year: 4383.6 km

Annual running of the event over the Mt Taylor and the hills of the Woden valley in southern Canberra. Cloudy morning made running conditions good, a light breeze hardly noticeable but humidity a bit high, a sweaty run.
Another record field for this event to go with record fields in many of the other mountain running events held this year. Very good to see runners competing outside their comfort zone.
A couple of falls this year on the down hills, must always be carefull on rocky slopes. Nothing serious except a bit of lost skin, plenty of dirt covering legs and arms.
I stayed with the main bunch on the climb up Mt Taylor, ran this part well, as well as the down and along the back of the houses. Caught up to a group of 5 young girls after the underpass at Yamba Dr on the climb up to Wanniassa trig. Good to have something nice to focus on when the going gets tough. It didn't last long as they scooted away on younger legs on the down hill.
On to Isaacs ridge for the two climbs on a figure of 8 loop, my only walking part on the second climb up from behind O'Malley houses. There's a short steep bit but that was the last of the up hill. Still running with good rhythm across the top of the ridge and the down hill, chasing a time similar to last year as the girls had long gone.
At the end, I missed last year's time by 12 seconds, a really good effort after a 20 km run yesterday. Finished second in age group behind Gramps, don't think I will ever finish in front of him even though he ran 10 minutes slower this year.
Collected a prize, as did everyone else at the presentations. A good day and event, well done to John H for organising the run.
After the AGM, I collected the course marking signs on Isaacs Ridge, an easy walk, jog, stop start effort.
Very enjoyable day and weekend covering 52 kms over the two days. I will have to wait until Christmas Day to get a rest and recovery day. Until then, keep up the good work. Enjoy every run as if it's your last.

Saturday, December 19, 2009

Around But Not Over Mt Ainslie

Distance: 20.55 km
Time: 1 hr 58 mins 37 secs
Rate: 5' 46" per km
Altitude gain/loss: 265 metres
Calories used: 1460
Weather: sunny, temp at start 12 degrees up to 21 degrees at finish, humidity 66% down to 40%, wind calm, nice running day
week: 81.15 km, Dec: 290.4 km, Year: 4351.85 km

Tour de Mountain run on Sunday, today was an easy run around the base of Mt Ainslie. Seems we are in slow down mode at this time of the year which is great as it has been a long year. Ran at chatting pace, really nice morning to be out and about.
Back at the start at Molonglo Reach, spent 15 minutes in LBG when Ewen, Ruth & Andy arrived from their run around the lake. Good to see them before the Christmas, Ruth running off the calories from too much socializing while I'm trying to put them on.
There is no fattening thoroughbreds, we are just all go.
Enjoyed today, hope tomorrow is just as good.

Friday, December 18, 2009

Just a Friday

Distance: 5.35 km
Time: 27' 27"
Rate: 5' 08" per km
Weather: sunny, temp 23 degrees, humidity 50%, wind calm
Week:60.6 km, Dec: 269.85 km, Year: 4331.3 km

Finally a cooler day, sunny after few drops of rain overnight. Easy and short, a reasonable weekend coming up, so didn't want to push either pace or distance.
Ran from work around the Pine Is area, 15 minutes splashing about in the river before the 1 km jog back to work.
Not much to report, Pine Is area almost vacant except for 4 others enjoying the water.
I need to average 14 kms running per day, rest day on Christmas Day, for the remainder of the year to make 4500 kms. Less than last year, but still a good result.

Thursday, December 17, 2009

Can Summer Get Any Hotter ?

Distance: 9.5 km
Time: 53' 48"
Rate: 5' 40" per km
Weather: hot, sunny with cloud increasing, temp 36 degrees, humidity 20%, NW wind at 30 kmph
Week: 55.25 km, Dec: 264.5 km, Year: 4325.95 km

Yesterday I noticed the heat, today although hotter, I loved it. Hot and dry, the wind at least moving the air around.
Problem with my old fashioned GPS today, it must not like the heat. It started, it stopped, it didn't won't to cooperate. It froze after a couple of kms, so I shut it down with the reset and power off buttons hoping to save the something, lost that part. That solved the problem but every time I stopped I saved the data in case I lost the lot. No problems after the run or the downloading to the Garmin Training Centre tonight.
An easy, slow run because of the heat. I drank a bottle of water in the first 30 minutes as I ran across some very dry grassland near the river. Stopped for 15 minutes for a cool down in the river along with many others. Bearly a grain of sand without someone's foot standing on it. The water is just cool enough to be beneficial.

Wednesday, December 16, 2009

Race Managers

Distance: 6.95 km
Time: 37' 53"
Rate: 5' 27" per km
Weather: sunny, temp 32 degrees, humidity 25%, wind calm
Week: 45.75 km, Dec: 255.0 km
Year: 4316.45 km in 50 weeks at ave 86.3 km per week

Ran home at lunch time, noticed the heat today which normally doesn't worry me too much. Felt tired, so took car back to work.
I had contemplated entering the Dusk to Dawn 12 hour run in Qld in Feb next year, but have been put off by the humidity in Qld in summer. I ran a 12 hour in Gosford in January a few years ago at night, I suffered until well after midnight when the temp finally dropped and the humidity came down. The entry details are out now for Dusk2Dawn, usual conditions about the race, pacers, behaviour, change of directions, etc. However they don't use electronic (chip) timing, costs too much, and so use volunteers to record lap times.
Normally locals have to provide their own scorers, with the organisers finding scorers for interstate and overseas competitors. This time they will do that, but charge $ 100 for the 12 hour run if you don't have your own lap scorer. The odd part is race entry is only $ 45.
It seems to me they really only want locals to compete.
This, with the confusion over SFT and the ownership of Canberra marathon, it seems too much of a good thing is going to hold back to resurgence of long distance running in Aust. I hope not.
I might see if Mick wants to do Maroondah Dam 50 km on the same weekend in Vic.

Tuesday, December 15, 2009

All the Favourites Today

Distance: 15.5 km
Time: 82' 09"
Rate: 5' 18" per km
Weather: sunny, temp 28-30 degrees, humidity 40%, wind calm
Week: 38.8 km, Dec: 248.05 km, Year: 4309.5 km

Not much to report about the running today. Nice day, good conditions topped off with a spa in the river where I found some small rapids as the water level is going down very quickly. Very soon Pine Is will be a series of water holes, there are plenty of rocks showing now.
Yesterday was very quiet on the favourites scene of my regular passengers, Mondayitis or off Christmas shopping. Today they all reappeared, with the exception of the previous No 2, now slipping in the rankings having been absent for the last 4-5 weeks. Must have changed jobs or work hours.
As they say in the wide world of work, every one is replaceable, don't ever think you are that important the world will fall apart if you don't show up for a day or two. By the end of the month, no one will have missed you.
Good day at work, good running day, and very happy with the 15th of Dec, 2009.

Monday, December 14, 2009

Grand Slam of Ultra Running - USA

Distance: 14.3 km
Time: 74' 20"
Rate: 5' 12" per km
Weather: sunny, temp 23 degrees, humidity 50%, wind easterly at 20 kmph
Week: 23.3 km, Dec: 232.55 km, Year: 4294.0 km

Nothing to report about today's effort. Ran home for lunch, short break then ran back to work. Nice day, easy run, enjoyable.
A few weeks ago Mick C lent me the current edition of the American Ultra Running book. He has been doing a bit of work for them on the calender layout, so they sent him a copy of their latest magazine.
One of the articles was about a female who I had heard about before, doing the Grand Slam of Ultra Running, being the four big 100 mile events in the good ole US of A. They are Western States, Vermont, Leadville & Wasatch. All very difficult attracting big fields with many overseas competitors. Many of Australia ultra runners including Martin Fryer, Whippet, Spud etc have competed in some of them.
A very well credentialed female Lori Wetzel, age 36 decided to do the grand slam, all four of them in one running season. Presumably it was the spring, summer & autumn. Firstly, she did all four, 400 miles in just under 110 hours along with 2 other females and 8 men.
Training for the mission is what interested me the most. The actual events were ran to finish, no PB's were going to be set. So she gave herself 11 months before the first event to train, and train hard. Once the tapering started for the first event, then there were no training runs over 10 miles, ( 16 kms). Just rest, recovery and freshen up. Maintenance rather than training, she said. This resulted in never feeling over-trained or bored. She was excited to start the next 100 mile event, the hard work was over as far as training was concerned, so just go out and enjoy the events.
She says, looking back I was able to make it to the finish line because of proper training, race strategy and the support of my family and friends.
I guess the moral of story is to get the training right in the beginning, pre season as the footballers do, then maintain that base all the way. No use playing catch up half way through.
Once that base is established, and that is what I have tried to get done since Sept, then concentrate on the short term goals, run smart, don't over stretch yourself, stay within your limits. So far it has worked, some very good long Saturday runs, many between 35 - 50 kms each weekend, as well as a little bit of speed thrown in just for variety.
I will continue with this now until end of May after Glasshouse Mtns 80 km, then back off for a rest for a while, maintenance stuff, nothing over 10 miles she said. Easy over winter, Bush Capital 60 km in late July, Tan 100 km in Melbourne in August, then C2K hopefully in Dec.

Sunday, December 13, 2009

What a Night's Entertainment !

Distance: 9.00 km
Time: 48' 45"
Rate: 5' 25" per km
Weather: sunny, temp 23 degrees, humidity 35%, wind calm
Week: 9.00 km, Dec: 218.25 km, Year: 4279.7 km

Nice easy run down to the river, collected by car so I didn't have to run up any hills. I did that part yesterday. Finished with 10 minutes in the river, actually found a clear cool spot, now a secret location so I'm not telling. Plenty of mums and kids in the water at the normal main beach area.
I have just had a phone call from the Coast to Kozi female winner, go Pam go!! She is back in town after the race, very happy with herself, I am so glad she did well. A quick summary from what she said, no real problems during the run, only once didn't take kindly to some milk, otherwise, all went according to plan. Susannah, 2nd female, got with 50 metres at one stage, but she kept her at bay. Broke female record, no pressure on her at all leading into the race, so she could run to her own plan. She will take a rest now until end of January.
Last night went to Woden Tradies for the big schnitzel and a couple of hours at the local pro wrestling. If you don't take it seriously, and cheer on the baddies, then you have a great night. The tag team event was a highlight as well as the triple title match that ended in a no result with the challengers cheating, the belt holder taking a dive and the ex champ butting in to create confusion. In the end, the title was declared vacant to be resolved next year.

Saturday, December 12, 2009

Cotter To Bulls Head and return

Distance: 54.0 km
Time: 5 hrs 57 mins 21 secs
Rate: 6' 37" per km
Altitude gain/loss: 1100 metres
Altitude at start: 490 metres
Altitude at highest point: 1315 metres
Calories used: 3980
Weather: sunny, temp at 7:00am 11 degrees, humidity 57%, wind calm, at 1:00 pm temp 24 degrees, humidity 30%, wind northerly at 20 kmph
Week: 134.05 km, Dec: 219.25 km, Year: 4270.7 km

A male only run today on a beautiful morning for running. The Cotter area is being dug up ready for the building of the new dam. Luckily our normal parking area is still available, but the road up to Pierces Creek settlement is now closed to half way. We needed to run a bit further up the main road and then get on to the dirt.
Started easy, walked a bit up the hills, ran the down and the flat, not much of that. Vanities water level has dropped a little, just under the wall level, nice and clear and cool especially appreciated on the return. Uneventful for Softshoe and myself running a bit back from the other two who were moving the snakes and other wildlife out of the way. Mick said they saw two very good big sized black snakes on Warks Road. I presume they had red bellies or they may have been tiger snakes. Not the golfer type " tiger" the stay at home tiger snakes.
Mick turned at Bendorra Dam Road, still doing 46 kms, while the other three of us added the extras. Some bush walkers and a mountain biker out on the trails as well.
Good running back to Vanities, mostly down hill, then walked over "Ma & Pa" to the settlement and back to the start.
Very good day, we had Pam with us last time we ran this in late Oct and now she is doing Coast to Kozi, go Pam !
Just for something different, I am going out tonight to the local version of the WWE wrestling at Woden Tradies. Should be a fun night if I can get one of their big schnitzels down first and then stay awake to watch the action.

Friday, December 11, 2009

Go Pam Go !!

Running: Nil as planned

Last day of holidays and a rest day before long run tomorrow. A work mate of mine left in June to retire to a life of leisure but took on a short term role of manager of the Bredbo Inn.
He actually finishes there this weekend and intends to travel the width and breadth of Australia. Now I am jealous.
We called in to see him, had lunch and then continued past Cooma to find the Coast to Kosciuszko runners who left Eden this morning at sea level to reach the top of the highest mountain in Australia.
Some calculations had us on the Bombala road at 2:30 pm to find only the first 3 runners had gone through, Jo Blake leading at that stage from Spud but the next few were not far behind. Stopped where the runners cross the road at the 80 km mark, the crew for Milov waiting for their runner. A quick chat to get an idea of the runner's positions, then along they came right on time.
Found most really focused on the job at hand, obviously getting tired but all that I saw happy enough to roll along on the flat and down hill and walk anything that looked like going up, very smart plan.
Didn't have to wait long before Pam Muston came into sight, her familiar style noticeable from a distance. She looked strong, very happy and seemed to being enjoying herself. She has a very good crew, Kerrie Bremner winner last year in females section, distance shortened due to bad weather, and Ian Wright, running mate of Martin Fryer, 100 mile place getter at Glasshouse Mtns, both very experienced ultra runners. They will have everything covered to get Pam through.
We let Pam continue on, then went back through the field to find others I know, Susannah running 2nd female about 20 minutes behind and Lisa about 10 minutes further back. In between, Blue Dog, Kelvin, Maggot, Milov, Brick, Horrie and others.
We caught up with Kerrie and Ian to tell of the positions of the other girls, but not allowed to tell Pam. She needs to concentrate on her own run, not worry about how the others are going. She can't control what they do, and any info may make her go too fast just a third of the way in to the run. A lot can happen during the night, there is still a long way to go.
I've had a great day, truly inspirational running, my head now filled with what I have to do next year to have a go at the magnificent event. I know what to do, I can do it, the plan is there, the events to get there are well known. You know, a couple of 100's, a 12 hour or two, plenty of rest, plenty of hills and mountains, recovery, proper diet, no sickness or injury, and about 5000 kms before end of November. Doable, you bet !!

Thursday, December 10, 2009

Double Trouble

AM Run - Dist: 7.75 km in 43' 18" at 5' 35" per km
Weather: sunny, temp 26 degrees, humidity 30%, wind NW at 18 kmph
PM Run - Dist: 9.00 km in 44' 15" at ave 4' 55" per km
Weather: cloudy, temp 24 degrees, humidity 40%, wind NW at 22 kmph
Day total: Dist: 16.75 km in 87' 33" at ave 5' 14" per km
Week: 80.05 km, Dec: 165.25 km, Year: 4216.7 km

Even on holidays, things get busy. Trying to fit a bit of running in between assignments is a time management worry. Nothing too exciting to do, just getting many odd jobs done.
Early morning trip to Woden resulted in less than an hour to run. I had planned on a couple of hours heading over Stromlo way, but time flew by and I finished doing a circuit of Farrer ridge and over the trig where the Tour de Mountain course will go on Sunday week. Nice morning, good change of scenery.
Late afternoon, I managed to get another run in this time from home doing the circuit of Isabella Plains on the bike paths. Tried to keep to the edge, not much success, how I dislike the hard surface. Cloudy afternoon and mild temp hoping to replicate Qld conditions in Feb for the 12 hour. Probably not very similar but I tried.

Wednesday, December 9, 2009

Under a Cloudy Sky

Distance: 14.0 km
Time: 77' 34"
Rate: 5' 32" per km
Weather: cloudy, temp 22 degrees, humidity 40%, Nthy wind at 22 kmph
Week: 63.3 km, Dec: 148.5 km, Year: 4199.95 km

Rain overnight left a cloudy mild day and that tired, sluggish feeling. Hoping for a sunny afternoon, I waited, but it wasn't to be. I knew today was going to be a struggle. No rhythm.
A run as flat as I can find went down to Point Hut, along the river track to Pine Is and back home.
Nothing to report, no one about. I will run tomorrow then have a rest day on Friday before a long run on Saturday morning.

Tuesday, December 8, 2009

Black Mtn and Dairy Farmer's Hill

Distance: 19.0 km
Time: 1 hr 48 mins 39 secs
Rate: 5' 43" per km
Altitude gain/loss: 490 metres
Calories used: 1520
Weather: beaut, sunny, temp 17-23 degrees, humidity70% down to 50%, wind calm
Week: 49.3 km, Dec: 134.5 km, Year: 4185.95 km

Getting close to Christmas, today's title should have been " Oh Carol". I don't get to Tuesday group runs very often but I had made arrangements to run with Carol Baird over the hills today. It seems Carol has to run on Tuesday morning by herself, seems no one else wants to see the sights of the city from high on a hill or mountain.
Perfect morning for running, clear sunny skies with no wind, LBG looking a picture with a few rowers enjoying the flat water. A group of us ran over these hills plenty of times on Tuesdays in early 2006, Elizabeth T pushing the pace those days, I remember it well.
This a great mid week training area for SFT, plenty of flat and run able down hill mixed with some easier up hill, and some very tough climbing up Black Mtn. We went the reverse way today going over to the cork plantation, up the gun barrel to the new arboretum, then on to the top of Dairy Farmer's Hill. A new sealed path in to that area as well as all the other work associated with the new trees. From there, it's back around the outside of the cork plantation to start the big climb up Black Mtn. The track is a bit rough in places, at least we were going slowly up, it would be scary going down.
I pushed the pace on the way down, around the back of the CSIRO and Botanic Gardens to finish at the start at the end of the peninsular just in time to see the rest of the group come in. Carol only a couple of minutes behind me.
Had time for 10 minutes in LBG to wash off the sweat and dust before listening to Dave Cundy on the radio defending himself and his rights to the Canberra marathon. A friendly chat with the other vet's, all very nice and a great morning.
Thanks to Carol for the company. We both ran well over difficult terrain.

Monday, December 7, 2009

Calwell Oval - 37 laps in Lane 5

Distance: 17.7 km
Time: 80' 06"
Rate: 4' 31.5 " per km
Weather: high cloud to start then sunny, temp range 25-27 degrees, humidity 30%-25%, wind light NW at 15 kmph
Week: 30.3 km, Dec: 115.5 km, Year: 4166.95 km

A good day to start a week's holiday, any day is a good day not to go to work. This is leisure leave, not recreation leave, it's our 19 day month taken every 5 months as a week off. Every second year we get 3 weeks off, as it comes around every 21 weeks. In winter, I go north to warmer weather, this time of the year I stay at home.
The oval was on offer today, drove down as I needed to go to shops on the way back. Mid morning with a vacant running track, and no golfers to annoy either. One turned up later, a fellow worker trying to reduce his handicap, he plays off 4 or 5 anyway.
The surface is getting hard underfoot, really needs rain, but the grass is short and good enough to run bare feet. Ran 37 laps, changing direction every 10 laps and just increasing the pace a little with the 1st 5 laps in 10' 20" down to 9' 31" for the last full 5 laps. Each 5 laps in lane 5 averaged 2.2 kms by the GPS with 2.18 kms running usual direction, and 2.21 kms going in reverse. Would that be due to the GPS being on left arm on the outside of the lane, very scientific, accurate ?
Good conditions, I like these sessions which I don't do often enough. Today was more cruise intervals than a long tempo session, not fast but quicker than easy.
Tomorrow, over Black Mtn and Dairy Farmers with Carol. The old favourite mid week run from a few years ago leading up to SFT.

Sunday, December 6, 2009

Sunday Morning Makes 50

Distance: 12.6 km
Time: 64' 45"
Rate: 5' 08" per km
Weather: sunny, temp 20 degrees, humidity 50%, wind calm
Week: 12.6 km, Dec: 98.0 km, Year: 4149.25 km

An early morning run down to Pine Is and back before going out for lunch with our only relatives in this town. Not by planning, but the weekend running today made 50 kms in two days. Not as far as some, but Ok for me.
Beaut day, near perfect conditions, nice and enjoyable.
In some ways it's a pity events like SFT and the Canberra marathon get so popular. It should be good for the sport, some times it works in reverse.

Saturday, December 5, 2009

Running and Walking and Talking

Distance: 37.45 km
Time: 4 hrs 11 mins 0 secs
Rate: 6' 42" per km
Altitude gain/loss: 670 metres
Calories used: 2900
Weather: light high cloud, temp range, 13-22 degrees, humidity 75% down to 30%, wind calm
Week: 100.9 km, Dec: 85.4 km, Year: 4136.65 km

The main topic of conversation today was SFT, a good topic with 5 of us for parts of the journey this morning. So little real information and so much speculation about who's in, who didn't make and the reasons as to who should be able to run and can't, there were plenty more angles and ideas thrown about. We will have to wait until the entry list is published and the first cut is done for those without qualifying entry standard. To be realistic, if you haven't done a qualifier by now, you shouldn't be entering, wait until next time. You need all the training time you can get, it's hard enough without pushing to make the cut off.
Met up with Softshoeshuffle at home to meet others on the way.We didn't quite get to do the Mt Taylor x 2 or Isaacs x 2, but I went places I have never been before. The first part was familiar over to Wanniassa Hills, up to the trig and down to the corner to meet the Kambah connection at 8 am. From there, we did go over Isaacs Ridge, but then struggled to get under Hindmarsh Dr to Red Hill where the run leg goes on the Triple Tri. This part was new to me touching the trig as a small sausage dog carrying a very large stick was coming towards us. The stick was longer than doggie.
We left the Kambah connection as they went on to Oakey Hill and Mt Taylor. Past the Federal golf course to the Canberra hospital then up Yamba Dr to again touch base with Wanniassa Hills as we found some down hill towards the back of MacArthur and finally get to Fadden Pines for water.
Easier now with a detour via Calwell shops as we parted ways heading home. I added a bit extra to get 100 kms for the week. I know it's just a figure that looks good in print.
A mixture of running, walking and talking today, nice and easy, a short snooze this afternoon followed by 15 minutes in the cool water of the river a bit later on.
Overall, a good outing, should be right for tomorrow and a big week coming up as I have the week off work. I plan to run with Carol on Tuesday morning over Black Mtn and Dairy Farmers Hill, same run as we used to do a few years ago leading up to SFT.
Not as good as Jog's effort today, but a solid day out.

Friday, December 4, 2009

What a Beauty !!

Distance: 8.55 km
Time: 42' 03"
Rate: 4' 55" per km
Weather: darn near perfect, sunny, temp 25 degrees, humidity 30%, light NW wind
Week: 63.45 km, Dec: 47.95 km, Year: 4099.2 km

A beautiful day in southern Canberra today. I do feel sorry for those that have to run before dawn at any time of the year. I couple of separate runs with lunch at home in between. A longish run tomorrow, today just out to enjoy the running with a splash in the river to finish.
Quite a few older school kids about enjoying the great outdoors.

Thursday, December 3, 2009

Two Days Similar

Dist: 12.9 km in 65' 10" at 5' 03" per km
Weather: sunny, temp 21-23 degrees, hum.30%, wind calm
Distance: 15.9 km
Time: 79' 24"
Rate: 4' 59" per km
Weather: sunny, temp 23-25 degrees, humidity 25%, wind northerly at 25 kmph

Week: 54.9 km, Dec: 39.4 km, Year: 4090.65 km

Two similar days of running and weather. Both easy running from work to home at lunch time except Wed when I took car back to work to get to the sub committee meeting for the vet's handicaps. Jumped over a 1 metre long brown snake on the nature park above the river near Point Hut. It was hiding in the shade of a tree so I didn't see it until very close.
Today, a nicer encounter with an echidna on the track between Pine Is and Point Hut. A good size, nice solid example of an Australian marsupial. Beautiful but spikey.
At the sub committee meeting, 3rd place getter in the long course got hit for the improvement going back 9 groups. That puts her now 2 groups behind Ewen, who went forward one group for a slow run. Not always are winners the grinners. But a medal is a medal. More than I can say.

Tuesday, December 1, 2009

Six Foot Track Entry

Distance: 10.6 km
Time: 52' 29"
Rate: 4' 57" per km
Weather: sunny, temp 19 degrees, humidity 40%, wind sthy at 25 kmph
Week: 26.1 km, Dec: 10.6 km, Year: 4061.85 km

The alarm goes off every weekday morning at 6:00 am. Today was important to enter SFT before entries filled to max of 850. I entered on line with a nice cup of wake up coffee next to me at 6:15 am, sent myself a receipt and went to off to work happy that I had got that far. I didn't check the SFT website, so I presumed I had made the cut. I think I have now. Emails now reveal how lucky I may have been with max being reached about 11:00am and the site closed off after mid day. I really was expecting a couple of days to get a full field.
I ran a couple of short efforts today, nothing special. Kind of lost time watching TV over morning little lunch as the pollies hogged the limelight.
Second short run finished at the river, 10 minutes in the water, really nice.