Two Fruits

Friday, May 29, 2009

Next Stop.....Tassie

Distance: 12.15 km
Time: 65' 12"
Rate: 5' 22" per km
Weather: cloudy, temp 12 degrees, humidity 60%, wind SE 20 kmph
Week: 64.8 km, May: 304.0 km, Year: 1856.05 km

Last run for a few days due to travelling. I don't suppose walking slowly around the deck will count as 500 kms while the boat crosses Bass Strait. I just hope for a smooth crossing, I am not a good sailor, although I do love the trip, and have done it many times.
I have packed for a winter holiday, leaving the the snow skis at home. Joking, I hate winter, only ever been snow skiing twice, never again.
Ewen & Michael, look after the south side suburbs while I'm away. A little rain overnight would be nice.

Thursday, May 28, 2009

Run For Your Life

Distance: 4.75 km
Time: 26' 06"
Rate: 5' 30" per km
Weather: sunny, temp 14 degrees, humidity 60%, wind calm
Week: 52.65 km, May: 291.85 km, Year: 1843.9 km

I bought the latest edition of R4YL magazine today, not because my name might be in it, it wasn't, or my photo, never has been, and probably never will be, unless mixed in a group at the start line somewhere.
But a couple of good articles, one on Uncle Dave and one on Phibes. Both are top flight runners, so fast they might fly, certainly are when they go past me.
Today was one of those "time poor" days, so much to do, let alone go running. A short run around Tuggie before riding the mtn bike home at lunch time. No much, but better than nothing.

Wednesday, May 27, 2009

Mid Week Easy

Distance: 10.45 km
Time: 56' 49"
Rate: 5' 26" per km
Weather: sunny, temp 15 degrees, humidity 60%, wind calm
Week: 47.9 km, May: 287.1 km
Year: 1839.15 km in 21 weeks at 87.5 km ave per week

While trying to increase the running back to normal levels then add some more, doing it too fast can lead to injury and illness. Today was one of those easy, just do a little bit without resting, but nothing too exciting.
I ran home for lunch and drove the car back to work afterwards. I did ride the mtn bike to work in the morning, and left it there overnight. Might have to catch the bus to work in the morning. At least I get a free ride.

Tuesday, May 26, 2009

Time Trial Course

Distance: 17.05 km
Time: 89' 06"
Rate: 5' 13" per km
Weather: cloudy, temp 14 degrees, humidity 85%, wind calm
Week: 37.45 km, May: 276.65 km, Year: 1828.7 km

The time trial course as I will call it was the one used back in early April when I competed against Kevin on the mountain bikes on a time basis. Not an actual race against each other as we started 5 minutes apart.
I then ran the course a few days later in a tick over 65 minutes. Course distance is 12.0 kms. Starting at the bottom of Learmonth Dr near Athllon Dr, the run goes up Drakeford Dr past Kambah Village to Sulwood Dr, left on to Kambah Pool Road past the golf club to turn on to the Bicentennial Trail past the houses of Gleneagles estate. Up on to the fire trail on Urambi Hills and back to the horse stile near the start.
Course has 160 metres of up and down hill, mostly gradual slopes with a few steeper climbs getting up on to Urambi Hills.
Ran well today taking a minute and half off the April run time, going in the opposite direction today. The bike ride time for me was just over 33 minutes for 12 km, so running today in 63' 39" was Ok. Seemed to have recovered from Qld run, no excuses now not to get some solid training done ready for another Qld trip in 2 months.

Monday, May 25, 2009

On the Off Road Again

Distance: 14.5 km
Time: 80' 06"
Rate: 5' 31" per km
Weather: cloudy, mild, temp 16 degrees, humidity 80%, wind calm
Week: 20.4 km, May: 259.6 km, Year: 1811.65 km

Time to get back into the serious side of having fun. A couple of short easy jogs last week while in recovery mode have served their purpose. But watching the mountain runners climb Mt Rob Roy yesterday and hearing of Phibes's results in France has kicked the system back in to gear.
It only takes a little bit to get you going again after a short break. Today was on the soft sandy tracks between the base of Lake Tuggie dam wall, along the edge of the mighty Murrumbidgee River to near Point Hut, then back to civilization. Really can't run on hard surfaces any more, there goes the marathon running career.

Liz, Dave Hosking won the Mt Rob Roy run from Dave O and Trev , Angela won the women's race, 31 starters on a perfect day for running up and down mountains. Full results out shortly on

Just watched the final 10 minutes of the 48 hour from France. Unbelievable, note the concentration on Martin's face in those final few laps. Totally focused. A true champion.

Sunday, May 24, 2009

Jog Around The Homestead

Distance: 5.9 km
Time:31' 44"
Rate: 5' 22" per km
Weather: cloudy, temp 15 degrees, humidity 60%, wind calm
Week; 5.9 km, May: 245.1 km, Year: 1797.15 km

Not taking any chances after last week's long run, I volunteered to be the starter, results recorder and award presenter at the Lanyon Homestead to Mt Rob Roy run in the wonderful southern parts of the Tuggeranong valley.
Probably could have ran in the event, feeling as if the recovery has gone well in just a week. However, a jog up to the main road and back on a gravel road, was all I did. Nice setting at the homestead, couldn't believe the number of visitors on a Sunday morning.
Running a little more seriously will begin this week, although a little interrupted with travel over the next few weeks. But, slow progression and build up is all I need.
Waiting more information, but at presentation, Trevor received news that Martin Fryer had hit the lead in the 48 hour run in France, the Japanese leader had stopped. Martin looking as if he would well and truly cover more than 400 kms in 2 days. Looking forward to getting final result and take inspiration for my next main challenge at Caboolture in late July at the Qld 24 hour track run.

Friday, May 22, 2009

First Run Back

Distance: 5.2 km
Time: 28' 35"
Rate: 5' 30"
Weather: cloudy, temp 13 degrees, humidity 80%, wind SE at 20 kmph
Week: 88.4 km, May: 239.2 km, Year: 1791.25 km

Easy around the flat parts of Pine Is. No pace, no excitement, just a getting the legs to move again in a running motion. Felt Ok as I have been riding the mtn bike all week, so that has helped.
No soreness out of the Qld run, just a little tiredness. Much better recovery than after Six Foot Track or last year's 100 mile run.
I may get out again on Saturday but will certainly get a short easy run in while the mountain runners are going up Mt Rob Roy on Sunday. Really wish I had enough in me to enter, but I will probably just blow the whistle to start the event.

Wednesday, May 20, 2009

Timing is Everything

Running: still nil

Sometimes you can be very lucky with the weather. For example, late last November, nearly summer, the Deep Space Mountain marathon was held at Honeysuckle Tracking Station. It snowed, great scenery, great pictures, not so good for running at 1200 metres above sea level. But is was fun!!
Last weekend at Glasshouse Mountains, near sea level, behind the Sunshine Coast in Qld, weather conditions were near perfect, sunny, mild to warm temps, nice days.
A couple of days later, same area, the rain has been bucketing down. Beerburrum, site of our drink station 2, has been having 25 mls of rain per hour for the last few days.
There is no way the run could have happened in those conditions. A couple of days makes all the difference.
Timing is everything, even if you have no control over mother nature.
Short easy run tomorrow, if the weather is OK.

Monday, May 18, 2009

A Change of Pace

No mention of running in this short story.
Picture on this page is of my great nephew Jake, born 2 months ago, but at 27 weeks instead of the going full distance of 42 weeks.... In fact he is still at minus 1 month.
Grandfather is so much a one eyed Carlton supporter, they live in Victoria, that even at such a young age, Jake is already wearing the mighty Blues beanie. Could be the youngest supporter the team has without knowing?
Bub started at the amazing weight of 830 grams, now doubled his weight to 1.6 kg. He is still in Melbourne Children's Hospital and will be for a while, but at least off the critical list and moving up the scale. One day soon, hopefully he can go home without any assistance from the medical staff.
We will get to see him soon, and Mum and Dad, when we pass through Melbourne on holidays.
If the mighty Blues keep winning, Jake will be all smiles, as we follow his progress in to the great unknown called life.

Glasshouse - The Next Day

Running: definitely - Nil

Slept like a log on the plane and last night. Day off work today, probably could have gone but another early start would not have been too good.
Another couple of interesting facts from yesterday: Calories used - 5127, that's a lot to replace, Altitude gain - 780 metres, not that much over 80 plus kms but most of of that was short and rough up hill on soft sandy trails. Except for a steep 150 metres straight up just after the 60 km mark on the profile. That's Cookie's hill, a real brute, rough and all walking, even stopping at times to try to maintain balance.
Note the GPS distance is much less than the 83 kms of the run. The thick dark parts of the power lines section easily lose the signal as well as many other parts in the trees and gullies. There is plenty of shade even on a hot day. If I had the GPS on auto pause, then I would have been continually hearing the beep go off from no forward movement.
Congratulations to all that competed at Glasshouse, record field and close to the limit. Next events this year, there will no late entries on the day, the race director has advised and will be pleased.
And well done to the winner of the 50 mile event, a female Deb Nichol kicked the men's backsides and won.
Beautiful day in the nation's capital today, wish I could get out, but a bike ride this afternoon would be nice down to the river. Good idea.

Sunday, May 17, 2009

Glasshouse Mountains 80 km

Distance: 83.2 km
Time: 10 hours 29 mins

Weather: sunny, cool at start 3:00 am, 10 degrees up to 25 at noon, humidity 60%, wind calm

Short update while waiting for plane at Brisbane Airport.
Conditions Ok, no excuses there although the sun was burning around 10:00 when a few rogue clouds dispersed. Recent rain and logging in the forest made the yucky technical parts hard for me to handle. Plenty of fallen branches and muddy patches especially in the first part of the course ran in the dark were not fun. Open fire trails much better.
May have started a little too fast keeping with the pack but felt Ok. Energy levels good mainly eating soft potatoes and rock melon and of course gulping down heaps of sports drinks. For all that, I dropped 1.6 kgs in weight at the compulsory weight check at DS8, about 50 kms in to the run. Walked the steep hills and there are plenty of them.
Not sure of finishing position, 23 started but 8 started early at midnight. Depends on what the times were for them, maybe slower as they had 6 hours of night running. But they would have finished before the heat became a factor. Results out shortly.
Good chat with Susannah H-J towards the end. She has recently completed the 24 hour run at Coburg, and yesterday did a long run, I think 50 km with a training group. Must have a good recovery system.
Great to catch up with the local ultra runners again. Not a great result for me, but the time on the feet was important. As well, even that slow time would have given me a look at over 100 km in 12 hours on a flat track run.
Couple of small blisters, otherwise no problems, just tired. Will probably sleep on the plane going home.

Thursday, May 14, 2009

Weston Park - Worth Another look

Distance: 6.8 km
Time: 78' 30"
Rate: 11' 33" per km
Weather: cool, cloudy, temp 13 degrees, cold westerly wind at 25 kmph off lake, humidity 60%
Week: 20.7 km, May: 150.8 km, Year: 1702.85 km

A couple of us from the running handicap sub committee walked around Weston Park looking for a suitable course to replace the current one that starts from the Girl Guide camp on the eastern side of Mt Majura.
A map was produced but it is a secret until others from the sub committee have a chance to examine and comment. It may be rejected but I hope not, it looks a chance to me.
The weird part is my Garmin GPS has produced a different map but most of it is in the lake between Weston Park and Black Mountain. The club may have to provide flippers and a snorkel to some competitors.

Wednesday, May 13, 2009

Tapering and Enjoying It

Distance: 6.55 km
Time: 32' 23"
Rate: 4' 56" per km
Weather: sunny, temp 14 degrees, humidity 40%, wind calm
Week: 13.9 km, May: 144.0 km
Year: 1696.05 km in 19 weeks at 89.2 km ave per week

Another nice autumn day in tapering week, a day off yesterday to help refresh, and a good solid if short run today. May be tapering does have something going for it. So the waste of a good running week is not the tapering, but the event at the end of the week. And the recovery afterwards.
However, today a good fastish easy run, just around the Pine Is area, kind of flat to easy undulating.
Nothing too interesting about the run, rode bike home afterwards for lunch. Bit of a mixed up cross training day. Enjoyable day, but now getting excited about Sunday.

Monday, May 11, 2009

Calwell Oval - 15 laps in Lane 5

Distance: 15 laps - 6.8 kms in 28' 44" at 4' 14" ave per km
Warm down - 550 metres in 2' 24" at 4' 22" pace
Weather: nice autumn morning, temp 14 degrees, humidity 40%, wind calm
Week: 7.35 km, May: 137.45 km, Year: 1689.05 km

Tapering week means cutting down the distance, but staying loose. So a little speed should not hurt, especially early in the week. Nice day to ride from work to the oval, about 6 kms, then 3 sets of 5 laps in lane 5. Same as usual, ran bare feet, track still in good condition, soft enough on the surface with solid base, changed direction for 2nd set, and then an easy cool down to finish. Ride bike home for lunch.
Tried to stay slow and easy, first 5 laps felt good in 9' 59" at 4' 26" pace, then some how second set just couldn't slow down so pushed out a 9' 17" at 4' 04", last 5 laps in 9' 27" at 4' 10" pace. Even the cool down was easy, so I must be in reasonable shape. However, this running has very little to do with ultras, except the legs should be able to move Ok on the down hill on Sunday at Glasshouse.

Saturday, May 9, 2009

Tour de Tuggeranong

Distance: 28.6 km
Time: 2 hrs 58 mins 34 secs
Rate: 6' 14" per km
Weather: sunny, cool, temp 1 - 14 degrees, humidity 60%, wind calm
Week: 74.25 km, May: 130.1 km, Year: 1681.7 km

I made arrangements during the week to meet softshoeshuffle for a long run today. Very cool this morning but no frost as I started just before 8:00 am. Headed towards Theodore where we met on the track below Tuggeranong Hill. Instead of the usual run over to Isaacs and Farrer ridge, we did the circuit of Tuggeranong, around the back of the southern suburbs of Conder, Banks and Gordon with the magnificent views of the Brindabellas, Mt Rob Roy and our favourite Mt Tennent. All so clear on a beautiful sunny day, but this is not the time of year, weather wise or running wise that they need to be visited.
Instead, we continued next to the Murrumbidgee River from Point Hut, past Pine Is to the rock wall at Tuggie Creek. Then back to civilization of the town centre before back on to the dirt track behind Bonython.
We parted ways at Drakeford Dr, I had done enough with my 28 kms when I arrived back home. Softshoeshuffle is a busy person at this time of year with his work, the govt has a budget to announce next week so some are putting in the long hours at work. At least he gets his running done as a priority, and his mighty Geelong Cats are playing this afternoon, hopefully they will win as well.
A good solid outing, walked up a few steep hills, trod lightly on some soft sandy parts, good fun and many parts similar to next weeks conditions in Qld.
Last longish run, these days 30 kms is not considered long, easing down, tapering, what a waste of a good running week.

Friday, May 8, 2009

Calm Before the Storm

Distance: 6.05 km
Time: 32' 27"
Rate: 5' 22" per km
Weather: sunny, temp 15 degrees, humidity 50%, wind calm
Week: 45.65 km, May: 101.5 km, Year: 1653.1 km

We are in the process of having a shift spill at work where we all get to pick what, where, when, time etc we want to work. Of course it's not that easy that you take what you like best, some one else may just want that as well. So the longer you have been there, the more choice there is to pick. All this because the govt want to put the bulldozer thru the interchange at Belconnen, about time.
Not a great day with what I finished with, but at least I still get almost 4 hours off in the middle of the day, good in winter, to go running.
So to fill in time this morning, I jogged around the area, a nice morning again, where's the rain?

Thursday, May 7, 2009

Stromlo West

Distance: 4.0 km
Time: 51' 06"
Rate: 12' 47" per km
Weather: sunny, temp 12 degrees, humidity 60%, wind calm
Week: 39.6 km, May: 95.45 km, Year: 1647.05 km

A very gentle walk over the short course part of the May monthly handicap course on the western side of Mt Stromlo. The course has been used in the early 2000's prior to the ACT bush fires and the area is now suitable for running and mountain bike events again. Looks very different without trees.
Today was to measure accurately the 4 kms used short course, mark the kms spots and the turn around point. For these runners and walkers, they will love the first 2 kms, nice gravel track down hill and very fast. However, the return to race it, will only be for the fit and the strong. Pity I will miss seeing them in full flight.

Wednesday, May 6, 2009

I Can See Clearly Now

Distance: 12.1 km
Time: 62' 05"
Rate: 5' 08" per km
Weather: foggy, temp 8 degrees, humidity 90%, wind calm, warmed up and cleared up a bit later
Week: 35.6 km, May: 91.45 km
Year: 1643.05 km in 18 weeks at 91.3 km ave per week.

The fog was thick and lasting, it lasted until midday when I could finally see clearly. I guess it is better than running in the rain, but not much better. It's still cold and damp.
Ran home and back at lunch time, nothing much to report, except the pace was reasonable for a change.

Tuesday, May 5, 2009

Sunny Autumn Daze

Distance: 10.2 km
Time: 52' 47"
Rate: 5' 10" per km
Weather: sunny, light high cloud, temp 16 degrees, humidity 50%, wind calm
Week: 23.5 km, May: 79.35 km, Year: 1630.9 km

Ran home at lunch time, drove the car back to Pine Is, then went for a short run around the area. That was the nice easy part.
Then, standing in the cool waters of the Murrumbidgee river for 13 minutes, was the not so fun part. I hadn't been near the water since the long run on Saturday, so the legs and glutes were in need of some soothing recovery. After you go numb, it's really nice. Can't feel anything, so it must be good.

Monday, May 4, 2009

Starting to Taper

Distance: 13.3 km
Time: 72' 38"
Rate: 5' 27" per km
Weather: sunny, temp 16-17 degrees, humidity 50%, wind calm
Week: 13.3 km, May: 69.15 km, Year: 1620.75 km

Nice day to jog home for lunch and back to work. Rest day yesterday has freshened up a couple of tired legs.
Not much to report, just happy to run on a warm day, not too many left until winter.

Sunday, May 3, 2009

Priority & Specific Training

Running: nil

An easy day, following the advice of Liz after yesterday's long run. Let the training sink in before moving on.
I had a few hours at work this afternoon, so plenty of time to let thoughts drift in and very easily out of the mind.
A week ago, speedygeoff ( I don't know how to link this to a blog site) wrote about his marathon run and how to get it right. Mixing fast track running thru summer with the need to do long slow running for the marathon apparently don't mix. Both tend to suffer with an average result for both.
As well at the moment Liz is considering how to run another marathon and move up in distance to an ultra without having an average result in both. Even a marathon requires a certain amount of speed. But an ultra up to 100 kms requires much slower pace, even specific walking to reach the finish let alone actually race the event. That will kill off any speed in the legs.
So with a half marathon only a couple of weeks away, how do you fit in speed work with long distance training for another event further down the track.
The answer lies somewhere in " what are your priorities" and focus on that. A long term plan for an event far away will need to take a back seat if you wish to run a fast half marathon in two weeks time. The same applies to most events. Specific short distance speed work will be fine if wish to run a fast 10 km race. But longer tempo runs or long intervals may be required for a marathon. Again, there is some work required for longer events again, the need to be able to pick up the pace on the flat or down hill requires some training in fast leg turnover.
My thinking is get the priority right, concentrate on what is immediate, fill in the gaps with the base building and gradually look to the main end result.
Liz has the problem of which event to do first, not easy to work out. And how to move up or down after the first choice event is over. Timing is everything, and so is recovery, and so is the effect of winter. Fast stuff in winter, hard to get warm, cold, wind, rain, motivation etc.
Really running should be so easy and straight forward. Gets a little complicated when mixing up events.

Saturday, May 2, 2009

It Only Hurts When You Stop !

Distance: 50.1 km
Time: 5 hrs 22 mins 14 secs
Rate: 6' 26" per km
Altitude gain/loss: 650 metres
Calories used: 3590
Weather: nice autum day, sunny, temp 3- 17 degrees, humidity 45%, wind calm
Week: 120.5 km, May: 55.85 km, Year: 1607.45 km

Met Liz at the start behind the War Memorial at 8:00 am. A good chance to catch up with ultra running stories, plans, training, and all the other bits and pieces that make us run. I was needing to cover another 50 kms, similar to last week with a short long run next week.
The easiest way to describe where I went was 1. the 25km Bush Capital course, 2. the 16 km Bush Capital course in reverse with slight variation near Campbell Park offices and 3. a loop going to past the gun club to the Mt Ainslie base track, then down the vet's January handicap course back to Campbell Park offices, back to near the start but adding an extra bit over to the CSIRO and the high school to make up the distance required.
While 500 metres over 50 kms doesn't sound, much, 49.6 kms doesn't look as good as 50.1 kms. Personal I know, but many runners are just the same.
A definite training plan of run for about 30 minutes then walk a few minutes or up anything that looked like a hill. Therefore plenty of walking especially after Liz had left me after 27 km, but walking practice in ultras is just as important as running.
A bit of a down patch near 30 kms, up to the ridge and the saddle above Hackett, came good after that when the chocolate creamed rice kicked in. Sounds terrible, but it is quite nice. Later a fruit bun and a banana replenished the calorie deficit a bit more, no where near enough but it had to do. Calories used, 3590 is a hell of a lot of GUs.
Although not hot, I seemed to get though plenty of drinks, must have been sufficient as there were no camps or signs of dehydration. Delirious, not me, I always talk to the kangaroos and the birds.
A bit slower than last week, 700 metres shorter in distance but only 30 seconds difference in time. Time out there is the important part of today's effort. Two weeks time it will be much longer.
Thanks to Liz for her company today, it was great. A long time to run on your own.

Friday, May 1, 2009

An Easy Jog

Distance: 5.75 km
Time: 31' 10"
Rate: 5' 25" per km
Weather: sunny, temp 13 degrees, humidity 65%, wind calm
Week: 70.4 km, May: 5.75 km, Year: 1557.35 km

Saving myself for tomorrow's last real long run before GH80. A nice morning after it warmed up a bit, I just rolled the legs over before riding the mtn bike home at lunch time.
Then drove car back to Pine Is for a 10 minute recovery in the cool water. And getting cooler by the day, must take the brurr meter down there next week.