You've Got to Lift

Today:
Running: - nil, yet


We were watching Biggest Loser last night when Lisa was there with her achilles in a cast from an overuse strain. I mentioned that she shouldn't have been injured if she had taken the right steps after first feeling some pain. No doubt she continued on, and the injury got worse.
I said to Mrs TF that I don't seem to get injured because I don't push myself to the limits. She said that because I don't train hard enough, that is why I have had some poor results recently in the long ultras. She quoted Glasshouse Mtns 100 mile in 2005, DNF at 127 kms with injury, Glasshouse Mtns 100 mile in 2008, finished walking last 60 kms, too buggered, last year's 24 hour at Caboolture only managed 135 kms, injured ITB.
She said, quoting word's from Shannon Noll " You gotta lift". I said, words from Chrissie Amphlett " There's a fine line between pleasure and pain " and " Only the good die young "
Therefore, I gotta lift, I need a Michelle Bridges type person to kick my backside over the next few months. May be the Commando could help. Need to go from 80% to 90% in training.
If any one manages to get along to a training run with me, be prepared !!

Cloudy & Humid

Today:
Distance: 10.2 km
Time: 54' 04"
Rate: 5' 18" per km
Weather: cloudy, temp 20 degrees, humidity 85%, wind calm
Week: 36.55 km, Mar: 314.35 km, Year: 1137.05 km

When the biggest talking point is the weather, the fact we had some rain & flash flooding, not much else must have happened. It didn't.
Bit of a run, bit of a splash in the water, that's it. More when the sun comes back out.

No Naked Nymphs Today

Today:
Distance: 13.2 km
Time: 58' 58"
Rate: 5' 13" per km
Weather: cloudy, drizzle earlier, temp 20 degrees, humidity 85%, wind light NW at 12 kmph
Week: 26.35 km, Mar: 304.15 km, Year: 1126.85 km

Not much of a day, drizzle in the morning, no girls at the beach. Ran from work to home and back after lunch.
Stopped at Pine Is to get wet in the river for 10 minutes. All part of the long term plan.
The training plan went out last night, so far only a couple of positive responses, the rest appear to be weaving and hiding, or heading north to live.

Stromlo Forest Park - Monthly Handicap

Today:
Race: Distance - 8.0 km in 34' 44" at ave 4' 20" per km
Warm up: Walk/jog to mark course - 5.15 km in 44' 44" at ave 8' 41" per km
Race: Start group - 37
Finished: 27th out of 104
Weather: high cloud, temp 17 degrees, humidity 80%, wind calm
Week: 13.15 km, Mar: 290.95 km, Year: 1113.65 km

Another beaut morning for running, may be a bit humid, must get used to that for late May in FNQ. A walk/jog assist to mark the course was just what was needed.
I had a fairly tough group to start in, the the others took off like a sprint on the track, I was last after 50 metres. Finally settled in to a rhythm catching a couple of them but then getting no where fast until the turn at the Cotter Road heading towards the 4 km turn.
Turned in around 70th place, still plenty to do to catch any one. Eliz. T was near the lead, wonderful to see her again back running. Finally caught CJ near the 3 km mark with Ewen not far in front. Ruth was only 100 metres in front again, trying to be nice as I went passed, I heard a quiet " darn " as bragging rights were gone for another month.
Powered home to negative split the 2nd half, not by much, plenty of speed on the flat & down, bit slow on the climb to the high point with 1 km to go.
Track is still needs time to settle after the resowing, not as good as it should be. Calwell oval is much better, but getting an 8 km course would be difficult.
Very happy to run over 2 minutes faster this year after SFT than on the same course last year after SFT. Recovery has been good physically except for a couple of down days.

Wanniassa Hills

Today:
Distance: 25.0 km
Time: 2 hrs 22 mins 41 secs
Rate: 5' 42" per km
Altitude gain/loss: 350 metres
Calories used: 1930
Weather: sunny, temp 22 - 26 degrees, humidity 50% down to 35%, wind calm
Week: 83.65 km, Mar: 277.8 km, Year: 1100.5 km

I have written out the training plan for the next 4 months. It started with a 25 km run today, and that's what I did. This is the beginning of a long build up leading to the "Tan" 100 km run in Melbourne in August after a couple of post SFT weeks that were Ok.
The map shows I left home, up Ashley Dr through Gowrie towards Fadden, on to the Wanniassa Hills nature park, under Yamba Dr to Farrer, back under Yamba Dr into Isaacs. I had an indecision moment, thought about doing a circuit of Isaacs Ridge but then didn't want to do the hill climb.
Instead, cross Long Gully Road to run down the nature park trail to MacArthur, on to Isabella Dr to stop for a drink at Fadden Pines. Plenty of people enjoying the great outdoors, the smell of the BBQ's almost too much to resist. Followed Isabella Dr down to turn on to Drakeford Dr, and eventually back home to complete a figure of 8 loop.
Beaut day out, felt Ok, bit humid but then that is what I expect in Qld in late May under the cover of the rain forest. Very few others out either running, walking or on bikes. Must have been at the BBQ.
Interesting to see how I back up tomorrow at the monthly handicap.

A Couple of Naked Nymphs

Today:
Distance: 7.25 km
Time: 36' 56"
Rate: 5' 05" per km
Weather: sunny, temp 28 degrees, humidity 25%, wind NW at 20 kmph
Week: 58.65 km, Mar: 252.8 km, Year: 1075.5 km

Friday is usually a rest day or very easy. I took the easy option as I ran back to work from home at lunch time. Easy, because there is plenty of down hill, some flat and very little up. A bit of a head wind this afternoon , but nothing to worry about.
Cruising along towards the river at Pine Is, I had just enough spare time to get 10 minutes in the water. I usually stop at the main beach, normally no one about at this time of the year, But the afternoon was such a nice time of day, there were two naked young girls on the beach. Decisions, decisions, what do I do now ? Never had this problem before.
Stopped to access the situation, finally decided to go a bit further on to another patch of sand for my 10 minutes of cool water recovery. Started to run back to work when the girls appeared walking along the track, this time wearing a bit more than a smile. At least they were happy, having enjoyed catching a few rays of sunshine.
Back to the running, I nearly forget what I was writing about. Much better later in the week after I wrote about the 2nd week syndrome. Tomorrow's run will tell where I am at, and how the next few weeks will go.

Knowns & Unknowns

Today:
Distance: 12.1 km
Time: 61' 31"
Rate: 5' 05" per km
Weather: sunny, temp 24 degrees, humidity 50%, wind calm
Week: 51.4 km, Mar: 245.55 km
Year: 1068.25 km in 12 weeks at ave 89.02 km per week

In the words of a recent American Vice President ( I think), there are known knowns, known unknowns, unknown knowns etc......
Trying to work out a Saturday running plan for the last 8 months of the year is an example of the above. Some things I think are set down on certain dates, some things are movable, some things may happen but not sure just when. And then there is the weather, the most unknown of the all, except family, when everything is subject to change.
One constant is work, it just keeps on rolling along, so that's a known. At the moment, the plan is written in pencil on a scrap of paper, not sure enough to commit it to draft form on Wordpad.
I have looked at every calendar for running I know, hoping events don't change dates.
Today I ran home for lunch and back to work. Felt much better than Tuesday, I will relegate that run to distant memory.
This Saturday I will run from home over longer distance, not real sure how I will go. Weather forecast is good, so might leave it until later in the morning. The weekend after is Easter, all being well, the 1st run on the plan may well be a final Cotter run before winter sets in.
I will finalize the plan soon and email it to those on the list for Six Foot Track training. It will have to be tough with the " Tan 100" in August the next major event, if you don't count the Gold Rush off road marathon and the Bush Capital 60 km as major.

The Runs are Getting Shorter

Today:
Distance: 4.3 km
Time: 21' 54"
Rate: 5' 05" per km
Weather: sunny, temp 25 degrees, humidity 45%, wind calm
Week: 39.3 km, Mar: 233.45 km, Year: 1056.15 km

Much better today after feeling very average yesterday. Really should have done nothing today, that word " rest", but it was such a nice afternoon, I couldn't resist.
I did ride the bike to work this morning and home for lunch. Then took car back to work via Pine Is where this short 4 km run was done. Very easy, so yesterday was just an off day, or too much lunch.
Spent 10 minutes in the river after the run. Very nice indeed.
Longest run since SFT is 13.85 kms, need to push that up a bit soon.

The Second Week

Today:
Distance: 13.85 km
Time: 73' 51"
Rate: 5' 19" per km
Weather: sunny, temp 21-23 degrees, humidity 50%, wind calm
Week: 35.0 km, Mar: 229.15 km, Year: 1051.85 km

Ran from work home for lunch and back again. Nothing to report about the outing except the return was terrible.
The week after a big event, the euphoria is still there. The second week, the memories are yesterday's news and the excitement of the next adventure has yet to surface. Today was that in between time, felt flat with no enthusiasm, nothing unexpected, I knew it would happen.
Must be time for another rest day.

Not Enough Time

Today:
Distance: 8.05 km
Time: 40' 21"
Rate: 5' 01" per km
Weather: sunny, temp 23 degrees, humidity 35%, wind calm
Week: 21.15 km, Mar: 215.3 km, Year: 1038.0 km


Too much to do, and not enough usable time. Ran back to work after lunch, stopped for 10 minutes at Pine Is to cool off.
As is usual when watching reality TV shows, I can't pick the winner. Just finished watching My Kitchen Rules, picked the boys to win, they finished 2nd. Gee, both couples can put up a good plate.

Sunday Morning

Today:
Distance: 13.1 km
Time: 69' 08"
Rate: 5' 17" per km
Weather: part sun/cloud, temp 26 degrees, humidity 46%, wind NW at 20 kmph
Week: 13.1 km, Mar: 207.25 km, Year: 1029.95 km

A casual run from home to Point Hut and Pine Is and back home. Nice morning, warm enough with a gentle wind. Nothing to report, a few people about but really very quiet.
Need to spent the afternoon in the garden to catch up before expected showers later.

Tuggie Hill & Lane 5

Today:
Distance: 13.85 km
Time: 73' 30"
Rate: 5' 18" per km
Weather: sunny, temp 25 degrees, humidity 50%, wind calm
Week: 46.1 km, Mar: 194.15 km, Year: 1016.85 km

Left home just before 11:00 am, beaut day, near perfect weather conditions. Ran towards Gordon, then back under Drakeford Dr to the Conder side of Tuggeranong Hill. A couple of small inclines were walked, no need to try to run them although last Saturday I would have pushed hard. Very quiet on the fire trail as I ran to the sub station behind Theodore where the two Thompson's reside.
Behind the houses on my way to Calwell oval to check out Ewen's description of the oval. He was spot on, the grass has been cut, nice and soft and in much better condition than the Stromlo cross country course. So good, took off the shoes and socks and ran 3 laps in lane 5. Ran easy on the way home, the easy day yesterday, a sleep in, and now I feel the effects of SFT have gone.
Hopefully this late summer/autumn weather will continue, at least on Saturdays.

Strolling at Stromlo

Today:
Walking around running track:
Distance: 5.55 km in 64' 19" at ave 11' 35" per km
Weather: cloudy, temp 21 degrees, humidity 55%, wind calm.
Week: 32.25 km, Mar: 180.3 km, Year: 1003.0 km

Today served a couple of purposes so counts as running kilometres.
We walked around the cross country course to remeasure for the March monthly handicap. The track has been upgraded, not necessarily for the better at this stage. As well, Stuart has added a Jones counter to a bike wheel that can now measure distances without being on a bicycle. This will now be our most accurate measuring devise, we will use GPS as the alternative backup.
I did jog a bit otherwise the walking pace would have been well over 12 minute per km. That is too slow although very easy to be usable in long distance events. The walking pace needs to be faster like the pace Pam & Carol walk.
An easy day so I can run tomorrow with a late start, sleep in.
Or I could borrow Kerrie's horse, sit on top and look around as the horse goes not very far at snail's pace.

Strolling at Stromlo

The Track was Rough

Today:
Distance: 11.95 km
Time: 68' 28"
Rate: 5' 43" per km
Weather: sunny, temp 26 degrees, humidity 35%, wind calm
Week: 26.7 km, Mar: 174.75 km
Year: 997.45 km in 11 weeks at ave 90.67 kms per week

The track was rough and the grass is long between Pine Is and the Tuggie creek rock wall. I don't think I will venture this way again until the grass is either cut or dies off in winter.
Very difficult to see if your feet land on a snake. And if you did get bitten, no one else would be in the area for a long time to get help.
Another beaut day for running slowly, I rather like this recovery business. However, the time will soon come to break out, may be this Saturday, more likely next weekend.
As well spent 10 minutes in the river again, it seems to do the trick for me. I may as well make the best of this local facility, many don't have the luxury.
Two long distance mountain running events in 3 weeks ( 95 kms in total) will need some time to recover. While I feel really good at the moment, the deep fatigue will surface if I resume too soon. Plenty of time.

A Bit More

Today:
Distance: 7.15 km
Time: 36' 07"
Rate: 5' 03' per km
Weather: sunny, temp 25 degrees, humidity 35%, wind calm
Week: 14.75 km, Mar: 162.8 km, Year: 985.5 km

The km rate looks good because it was down hill from home back to work. I couldn't have ran at that pace on the flat.
Stopped at Pine Is for 10 minutes in the river, easy up the road to work afterwards. Beaut sunny autumn day, almost wished I didn't have the 2nd half to do, but I am conscientious.

And the Beat Goes On

Today:
Distance: 4.7 km
Time: 25' 07"
Rate: 5' 20"
Bike: 11 km
Weather: sunny, temp 25 degrees, humidity 40%, wind calm
Week: 7.6 km, Mar: 155.65 km, Year: 978.35 km

A little bit more running today than yesterday. And a little easier although the short outing was flat around the picnic area at Pine Is. Finished with 10 minutes in the water. Must take a thermometer down to get the water temperature.
The bike riding was to work and home for lunch. Nothing special about the day except too good not to do something. Perfect autumn day.

Keep on Moving

Today:
Bike: 11 km
Running: Distance - 2.9 km in 18' 02" at 6' 13"
Altitude gain/loss: 22 metres
Weather: sunny, temp 22 degrees, humidity 50%, wind calm
Week: 2.9 km, Mar: 150.95 km, Year: 973.65 km

Apart from sore shoulders ( work related ), there appears to be no other problems from Saturday's run at Six Foot Track. Quad soreness has gone, just a little fatigue remains, nothing a couple of good night's sleep won't fix.
Rode bike to work this morning, home at lunch time as easy as I could. Low gears, no fast or hard peddling. Car back to Pine Is after lunch.
Short slow jog on level surface, more a roll the legs over to see how I would feel. After first 500 metres, the cogs freed up a little, the rest felt Ok.
Spent 10 minutes in the river, about same temp as Cox's on Saturday. Really good active recovery day. May try a little longer tomorrow.

Six Foot Track - Blue Mountains. NSW

Saturday:
Distance: 45.0 km
Time: 4 hrs 52 mins 15 secs
Rate: 6' 30" per km
Altitude gain: 1500 metres
Altitude loss: 1600 metres
Calories used: 3000
Weather: mostly cloudy, temp 12-19 degrees, wind calm
Week: 78.45 km, Mar: 148.05 km, Year: 970.75 km

Ran and finished my 12th Six Foot Track, under 5 hours for the 10th time out of 12. Running in near perfect conditions except for the height of the river, at chest height on me, feet off the bed of the river. I had to use the rope to pull me across.
Started in wave 2, 5 minutes after the gun runners, but as usual there was a log jam at the top of Nellies Glen. Everyone was cautious, it was wet underfoot in the top half but dry further down. The remainder of the course was dry but the other small creek crossing meant wet feet for much of the trip.
After getting some space along the Megalong Valley, I got caught behind a runner who fell twice in front of me as we approached the Coxes River. I cleared him and then had an incident free run.
The hard training runs paid off with being able to run all of the Mini saddle and the up hill to the pluviometer except 100 metres before the top of each peak. That was to get the heart rate down and allow a reasonable pace afterwards. The Black range 10 kms seemed easier this year, usually that it the time of day when it gets warm, this year low cloud kept the temp down.
A couple of walk steps on the rocky section of the deviation then run as best I could to the finish. Soon you can hear the crowd at Caves houses, then Belinda's voice gets louder, you know you are nearly finished.
Some how managed to hold out some very good performances from the local group, a couple of minutes in front of Pam & Nick, a big Pb, Carol just over the 5 hours, the two Kerrie's in there as well, Michael T another big Pb and Mick C did well after an injury plagued preparation to get under 6 hours. Special mention to Ewen on 5 days notice to easily beat the sweeper despite no specific hill training.
The lead up to this year's event was as good as I can get it, the Maroondah Dam run slotted in perfectly, plus those long pre Christmas runs in the mountains.
A few days to recover, an easy few weeks to get back in to a routine, then on with the next major project in May. No falls, no injuries, some fatigue that will go in a day or so.
A great weekend away with very nice people, catching up with my ultra running mates as well.

Waiting, Waiting

Today:
Distance: 3.75 km
Time: 18' 23"
Rate: 4' 54" per km
Weather: sunny, temp 22 degrees, humidity 40%, wind calm
Week: 33.45 km, Mar: 103.05 km
Year: 925.75 km in 10 weeks at ave 92.57 km per week

By 1:00 pm on Saturday afternoon, finger's crossed and all going well, I will be over the finish line at Jenolan Caves and into the third piece of water melon. That's about all I can eat straight after a long run.
Today, it's hardly called a tapering run, I didn't get very far before it was time to stop. I have written today down as a run, almost cheating. Finished off in the river at Pine Is for 15 minutes, place was empty, very nice when no one else is around. Kicked some sand about, enjoyed the moment & thought about Saturday morning. Bring it on, I'm ready!!
Colin at SFT has fixed my number of runs, so now I have completed 11, this is for the belt.

Get on The Bike

Today:
Running: NIL
Bike: about 20 kms ( 4 x 5 kms )
Weather: sunny, temp 20 degrees, humidity 40%, wind calm

The head ruled the heart today. I would have loved to run, but I didn't. The biking was very easy, low gears, just rolled along. Home in the morning to work, back home for lunch, back to Pine Is for 10 minutes in the water before starting afternoon at work. Very pleasant day.
However, to get home I had to push a little quicker as the rain drops started a few minutes after leaving work. Made it home just in time.
Depends on the weather tomorrow, may be a short 4-5 kms, even less, definitely no more.
Ready to face the starter at SFT. Would you believe, the final entry list has been published and they have me down as having done only 10 SFTs. I have finished 11, I have the medals, this is No 12, I get the belt to go with the buckle.
I have written to Colin to fix it, hope he gets it done before Saturday morning.

Any Less & I Do Nothing

Today:
Distance: 4.35 km
Time: 22' 51"
Rate: 5' 15" per km
Weather: sunny, temp 20 degrees, humidity 50%, wind NW at 20 kmph
Week: 29.7 km, Mar: 99.3 km, Year: 922.0 km

If the mind is working logically tomorrow, the sun's hidden behind a lot of clouds or it's raining, I should actually do nothing. Then Thursday I run 5 kms, rest Friday and run Six Foot Track on Saturday morning.
However, a plan is only a plan until something disrupts the plan.
I ran easy around Pine Is, spent a very nice 12 minutes in the flooded river and that was the day. A bike ride to work in the morning and home at lunch time totalled about 13 kms. Not much, but then it is tapering week.

Hume to Home

Today:

Distance: 11.5 km

Time: 56' 57"

Rate: 4' 57" per km

Weather: sunny, temp 23 degrees, humidity 50%, wind NW at 20 km

Week: 25.35 km, Mar: 94.95 km, Year: 917.65 km

Plenty of overnight rain delayed running today until after lunch time. We were interstate this afternoon so I took the opportunity to run from Hume to home partly on the Monaro Hwy, then behind Rose Cottage to the track behind the houses of Gilmore and Chisholm to Johnson Dr at Calwell.

A nice afternoon with a breeze from the NW helping a bit, as did the nice softness of the water soaked dirt.

Getting this tapering week right is next priority, a couple of run free days and a couple of easy days will make up the next 4 days. Forecast for Katoomba on Saturday is cool overnight with top temp of only 17 degrees, slight chance of showers. Should be perfect conditions, must pack the flippers for Coxes River.

No Rain Yet

Today:
Distance: 13.85 km
Time: 72' 19"
Rate: 5' 13" per km
Weather: cloudy, temp 24 degrees, humidity 67%, wind light east 15 kmph
Week: 13.85 km, Mar: 83.45 km, Year: 906.15 km

Ran from home late morning after a sleep in due to a late night, not a work for once. Nothing too exciting on the trip to Pine Is and back, very few people about, even less wild life.
Last night on our way home from the city, we saw at least 50 bunnies near Duntroon and 2 foxes. Luckily for the bunnies, the foxes were not nearby, or is that unlucky for the foxes.
John Harding suggested I follow my tapering week for Maroondah Dam 3 weeks ago. Therefore, on this day 3 weeks ago, I was standing on top of Mt Stromlo drenched from the rain. The weather forecast for today is heavy rain later on.
It won't matter to me, I will be at work this afternoon taking the race goers from the Black Opel day back in to the city. Probably have no money left, or just enough to buy another drink. Should be another fun afternoon.

WNBL

CANBERRA CAPITALS WIN TITLE, WELL DONE GIRLS !!

Over the Hills But Not Far Away

Today:
Distance: 23.5 km
Time: 2hrs 34 mins 39 secs
Rate: 6' 35" per km
Altitude gain/loss: 375 metres
Calories used: 1795
Weather: cloudy, temp 18 degrees, humidity 90%, wind calm
Week: 77.85 km, Mar: 69.6 km, Year: 892.3 km

Mt Tennent fire trail is closed today due to the rain yesterday not allowing vehicle access or runners to compete in the ACT mountain running champs. Not that I was running, but any chance to get there is always taken. No rain today, but it is possible.
This morning I met softshoeshuffle for a last longish run before Six Foot Track next Saturday. Nothing to be gained from either distance or pace, so we took it easy over the Wanniassa Hills and parts of the Farrer ridge.
Only observation of note was the number of people out walking their dogs. Almost one at every corner, good to see.

Rolling Along in the Silly Week

Wednesday:
Distance: 11.95 km in 61' 11" at ave 5' 07" per km
Weather: sunny, temp 23 degrees, humidity 50%, wind SE at 10 kmph
Today:
Distance: 10.7 km
Time: 55' 25"
Rate: 5' 11" per km
Weather: sunny, temp 24 degrees, humidity 45%, wind NE at 10 kmph
Week: 54.35 km, March: 46.1 km
Year: 868.8 km in 9 weeks at ave 96.5 km per week

So little to report, running is just a chance to get out and enjoy a few nice days before the rain expected again this weekend.
Ran the river tracks as usual, gentle mix of soft sand, gravel and dirt, a bit of flat and a few small undulations, a few small lizards and a beautiful big blue tongued lizard today out in the open after the tractor had mowed the grass behind the Bonython houses.
Each day this I have spent 10-15 minutes in the water, nicely cooling down now and so good.
Ewen, did you buy "Mrs Muscles" a birthday present, or at least send a text. Happy birthday, CJ.

Between Recovery & Tapering...Again

Today:
Distance: 10.85 km
Time: 57' 09"
Rate: 5' 16" per km
Weather: sunny, temp 20 degrees, humidity 50%, wind SE at 15 kmph
Week: 31.7 km, Mar: 23.45 km, Year: 846.15 km

Another day when 20 kms would have nicer than 10. A cooler day now we are in autumn, but with SFT only a week and a bit away, there is no benefit to doing too much.
Nothing to report, ran home for lunch, car back to Pine Is, a couple of easy kms before 10 minutes in the water.

There Will Be Little Rest

Today:
Distance: 12.6 km
Time: 62' 44"
Rate: 4' 59" per km
Weather: cloudy, temp 19 degrees, humidity 55%, wind SE at 20 kmph
Week: 20.85 km, March: 12.6 km, Year: 835.3 km

Not much about today's run, work to home for lunch and back. The cool SE wind certainly helped on the way back to work. Not many about, a sudden change of weather on the first day of autumn must have kept most indoors.
Ewen, did you see " Mrs Muscles" flex those arms & shoulders on Sunday ? WOW !!
Jog, I will be at the ACT mtn running champs on Saturday afternoon. SFT is only a week away, I don't think I will run. I will however give Mt Tennent a big hug, as I now need to revisit soon to be ready for the Gold Rush.