13 @ 13

Today:
Distance: 8.1 km
Time: 39' 21"
Rate: 4' 51" per km
Weather: sunny, temp 18 degrees, humidity 45%, wind calm
Week: 62.5 km
April: 453.3 km in 29/30 days at ave 15.63 km per run day
Year: 1598.65 km in 4 months at ave 399.66 kms per month

A couple of short runs near work with a bike ride home at lunch time in there as well. Nothing much to report about the running, few people about but it was a beautiful autumn day.
The title today is that I spent 13 minutes in the river at the finish, water temperature at feet level is a very cool, but not cold yet, 13 degrees. Just perfect to help the legs with a long run on tomorrow.

Very Busy Couple of Days

Wednesday:
Dist: 7.35 kms in 36' 50" at 5'00 per km
Today:
Dist: 12.15 km in 59' 23" at 4' 54" per km
Weather: sunny, temp 18 degrees, humidity 45%, wind NW 20 kmph
Week: 54.4 km, April: 445.2 km
Year: 1590.55 km in 17 weeks at ave 93.5 km p.w.

The Canberra Road Running Festival is on this weekend. Although I'm not too involved, I am the manager of the 50 km ultra drink stations, so there is a bit to be done during these last few days.
Not much running getting done, too much to do and not much free time. Combined with a meeting last night, and going to work, it's all go.
I do hope all that get to run on Sunday enjoy themselves, run well & have a good time. I'll try to get a few kms done on Saturday morning.

Born to Run

Today:
Distance: 12.1 km
Time: 63' 30"
Rate: 5' 15" per km
Weather: cloudy, temp 13 degrees, humidity 67%, wind calm ( coldest day for 6 months)
Week: 34.9 km, April: 425.7 km, Year: 1571.05 km

On the radio after the 6 pm news, I listen to the " frozen 5 ", the top 5 songs from a week in a by gone year, my years. After that, they play a couple of new songs which I don't understand. Then they play " Cover to Cover" reviewing an album from long ago, that's a CD in today's language.
Usually very good artists, solo or groups. Today they reviewed Bruce Springstein's Born to Run.
How appropriate ? A runner listening after the frozen 5 on the coldest day of the year so far.
I did forget how good this album was after his first two were very average, but after that he produced some excellent efforts. The best being "Born in the USA" which I still have on cassette, somewhere.
Which just goes to show how uninspiring today's running was due to the weather. I felt Ok after a hard run yesterday at the monthly handicap.

Monthly Handicap at Majura Nature Park

Today:
Race distance: 10.00 km plus 2.6 km warm up
Race time: 43' 30"
Rate: 4' 21" per km
Start group: 37
Finished: 29th, 15th eligible
Handicap run No. 160
Weather: sunny, cool to start, temp 10 - 14 degrees, humidity 65% down to 45%, wind calm
Week: 22.8 km, April: 413.6 km, Year: 1558.95 km

The longest course of the year and one of the best. A bit of everything without being too difficult, long enough to race, a few undulations, good dirt surface one steep up hill bit and plenty of places to stride out.
I had a great run today, racing Simon from the same start group all the way. Early on he got away to a 20 metre lead, I caught up by the 3 km mark, then we swapped places and ran close together the rest of the way.
I tried to kick away on the up hill on the way back, didn't quite work out, he hung on to eventually sprint with 500 metres to go to finish in front by a a couple of seconds. Good fun racing, don't really get to do it often enough. Even though he ran away at the finish, I did have to give him 15 years in age, and I did do Mt Tennent on Saturday. Happy with the result. A near perfect day for competition.
I do hope Brian towing the portaloo is Ok after his accident on the way to the handicap. Apparently his 4WD and the portaloo ended up overturned. Also glad it wasn't after the event, or he would have really been in the poo.

Look Around at Majura

Today:
Distance: 10.2 km
Time: 64' 16"
Rate: 6' 17" per km
Weather: sun/cloud, temp 18 degrees, humidity 40%, wind NW at 15 kmph
Week: 10.2 km, April: 401.00 km, Year: 1546.35 km

Easy jog with Maryanne over the monthly handicap course for tomorrow. Surface is really nice after a little rain has softened the dirt.
Should be a fun 10 km providing the weather holds and doesn't blow a gale like last year.

Standard Double Up Mt Tennent

Today:
Distance: 30.75 km plus 1.25 km cool down
Time: 4 hrs 13 mins 57 secs
Rate: 8' 15" per km
Altitude gain/loss: 1600 metres
Calories used: 2740
Weather: cloudy, light drizzle for first 15 mins, temp 17 degrees, humidity 70-80%, wind northerly at 10 km on exposed parts, except top of mtn, very strong.
Week: 95.95 km, April: 390.8 km, Year: 1536.15 km

A normal, if you can call this training run " normal", start at the Namadgi Visitor's Centre, up the Aust. Alpine Walking track to the top of the mountain. Wind very strong on top of mountain, so no resting or admiring the view, couldn't see much due to cloud.
Back down to the walking track and on to Bushfold Flats, meet fire trail and down to Apollo Road. Fire trail has had rocks and gravel added to stop the surface being too slippery in the wet. Even with a few drops of rain this morning, there were several places where the feet moved on the soft surface.
Nick had turned back up the fire trail at the Bushfold corner, Mick turned at the first gate on the fire trail, and Softshoe and myself soldiered on to Apollo Road.
Slow back up the fire trail to the top, over an hour for just under 7 km, very steep in places as well as the rocks and gravel.
Decided against the extra half a lap back to Bushfold due to the clouds closing in as well as the strong wind. On our way down met a bush walker doing one of his last training sessions before tackling the Kokoda Track in PNG in May. His team won the trip after finishing the Kokoda Challenge, 96 kms behind the Gold Coast in 29 hours. But he was out alone today, he said the rest of the team were soft, wait and see in a few weeks if they are fully prepared.
The rocky and technical walking track back down required care due to the wet rocks, got through Ok, but with some small frights. One of the Kokoda Track team broke her arm on this trail last year on a training walk.
Much slower today than the last time we did this course, last time under 4 hours, today with conditions not as favourable about 25 minutes longer.
A good day out, the cool down was really to stay warm as I waited a few minutes for Softshoe to arrive. A little tired now, may need nana nap.

Post No. 1000

Thursday:
Dist: 10.85 km in 56' 7 " at 5' 10" per km
Week: 58.25 km, April: 353.1 km
Year: 1498.45 km in 16 weeks at ave 93.6 km per week
Today:
Dist: 5.7 km in 30' 04" at 5' 16" per km
Weather: both days same, sunny, temp 25 degrees, humidity 45%, wind calm,
Week: 63.95 km, April: 358.8 km, Year: 1504.15 km

Couple of similar days, beaut autumn days, perfect running conditions, but I didn't get much done.
Therefore, post title today had no meaning except I have written these short stories 1000 times.
Who got me into this ? Must have been Ewen & Strewth, and Mrs Muscles before she retired from writing.
Mt Tennent tomorrow, hope the expected rain holds off until afternoon.

Coburg 24 Hour Runners

Today:
Distance: 15.1 km
Time: 79' 51"
Rate: 5' 17" per km
Weather: sun/cloud, temp 24 degrees, humidity55%, wind clam
Week: 47.4 km, April: 342.25 km, Year: 1487.6 km

Pictures on this page at of Michelle Thompson, 1st female at Coburg 24 hour last weekend. The other runner is Dave Kennedy from WA, 2nd male at Coburg with well over 200 kms in 24 hours. These pictures are from last year's Cabooture, Qld 24 hour run in July. Poor me looks buggered at this stage, and I went down hill after that at night.

Today was a slow news day, ran home for lunch and back to work. Nothing to report except it was another great running day.

Lessons Learned

Today:
Distance: 13.00 km
Time: 67' 57"
Rate: 5' 13" per km
Weather: cloudy, temp 24 degrees, humidity 50%, wind NW 10 kmph
Week: 32.3 km, April: 327.15 km, Year: 1472.5 km

Ran home at lunch time and back to work. Nothing to report, nothing happened, clouded over during run back but no rain down this way.
Yesterday, I entered the Gold Rush 42 km off road marathon in FNQ, entry fee just $ 10 for an event organised by the Cairns Road Runners Club. Cheap entry, getting water won't be problem with Innisfail having it's wettest April in 10 years already with 551 mils so far with 16 days, and year to date they have received 2495 mils in 84 wet days. That is nearly 2.5 metres of rain !!!
We have had bugger all, still on stage 3 water restrictions, same as last 10 years.
And, we are expanding the Cotter Dam in capacity to hold more water. I ask, where is the water coming from ? Not from the sky over us.
Booked and paid for flights to Cairns, finally the price came down in line with other cheap fares.
I have also entered the Tan run in Melbourne in August, but that will be a drive down in the car, a few other things to do while down Mexico way.
A quick read of the plight of Martin at the Coburg 24 hour run. Just goes to prove the best can get it wrong, the lead in was almost perfect, but just a tip over the edge and it all falls apart. Such is the nature of ultra running. However, he knew when to pull the pin and live to fight ( run) another day.
The longer the event, the longer the taper. Therefore, the longer the lead in must be. Ultras are not run on the bare minimum, but on a plan that works. But as Martin has shown, may be slightly underdone is better than just over the edge. Then on race day, compete accordingly, ease into it, and see what happens.
Others in the event did really well, the first 2 males over 200 kms in what I gather were warm conditions. Other results especially mid pack show much lower than I expected from some I know. First female was Michelle Thompson, another one, that makes 4 I know that run well. She did 172 kms. I met Michelle at Caboolture last year and posted a comparison picture of her to CJ on my blog. I think they look alike, some others couldn't see it. Might be from a male view point.

Monday Uncomplicated

Today:
Distance: 8.1 km
Time: 41' 47"
Rate: 5' 10" per km
Weather: sunny, temp 24 degrees, humidity 45%, wind calm
Week: 19.3 km, April: 314.15 km, Year: 1459.5 km

Could have, should have been a rest day, but I will call it an active rest day. An easy combined day of bike riding and the 8 km run.
Nothing special happened, rode bike to work and home for lunch, ran back to work. Caught bus home after work.
Another near perfect day, great to be outdoors to enjoy.

No Horses at Home

Today:
Distance: 11.2 km
Time: 67' 24"
Rate: 6' 01" per km
Weather: sunny, temp 22 degrees, humidity 45%, wind calm
Week: 11.2 km, April: 306.05 km, Year: 1451.4 km

Started and finished from Rose Cottage on the corner of Isabella Dr and Monaro Highway. Heaps of cars on the road may be going to grandma's place for Sunday lunch. Crossed the road, carefully, then crossed the horse paddocks heading towards the back of the MacArthur houses.
Found a familiar track, part of the Two Fruits loop, that went up the back of Wanniassa Hill nature park near Long Gully Road. Very slow, walked a few times, until I reached the reservoir near Yamba Dr. Followed the trail on the ridge to reach Karralika, then back towards MacArthur turning back towards the horse trails. Followed any track that went down hill, finally reaching the horse holding area off Long Gully road near the Monaro Hwy. Back to Rose Cottage, starting to feel Ok after a slow start.
Really nice day again, pity couldn't have enjoyed more time in the great outdoors.
No problems after yesterday's effort, slept like a log last night, a couple of nana naps during the day have helped.
Will get to the river tomorrow, all should be back to normal after that.

Cotter to Bulls Head & back

Today:
Distance: 52.75 km
Time: 5 hrs 24 mins 49 secs
Rate: 6' 09" per km
Altitude gain: 1100 metres
Calories used: 3960
Weather: perfect morning, sunny, temp at start 10 degrees rising to 22 degrees, humidity 95% down to 45%, wind calm
Week: 118.5 km, April: 294.85 km, Year: 1440.2 km

I wouldn't have wanted to be anywhere else today, it was just about as good as it gets. Plus the benefit of stopping at Vanities Crossing on the way out and especially on the way back. This place is heaven on earth towards the end of a long run. Water just over the wall, so we had to get wet, water temperature is just warmer than the Murrumbidgee River at Pine Is.
Four of us started just after 7 am, the sun was shining nicely, it was an easy start up the road past the settlement and on to Vanities first time. Nothing to report about the long drag up to Warks Road at the relay changeover point for Brindy Classic. After that, the going gets a little
tougher as we climbed through 1000 metres in altitude above sea level. Time wise we were well in front of the same run on 12/12/09, may be we are a little fitter.
Mick turned at Bendorra Dam road, still covering 46 kms for the day, the rest of us going up the road another 3 kms to Bulls Head. The road is rough with plenty of rocks making foot placement important, care needed not to trip.
Down hill is supposed to be easier, faster may be but not easy. Quads started to say slow down and it was nice to see Vanities finally arrive. Spent 10 minutes in the water as Nick continued on.
Plenty to chat about at the finish, but consensus was it is a great run.

Friday Fill In

Today:
Distance: 9.85 km
Time: 50' 44"
Rate: 5' 09" per km
Weather: sunny, temp 21 degrees, humidity 45%, wind calm
Week: 65.75 km, April: 242.1 km, Year: 1387.45 km

Rest day on Monday would have meant only 5 days of running this week if I hadn't done something today.
Covered the usual areas near work, rode bike home for lunch, took car back afterwards. Spent 13 minutes in the river, the water is getting colder.
Another nice day, hope for similar tomorrow.

Circuit of Urambi

Today:
Distance: 15.05 km
Time: 79' 14"
Rate: 5' 15' per km
Weather: sunny, temp 20 degrees, humidity 45%, wind calm
Week: 55.9 km, April: 232.25 km
Year: 1377.6 km in 15 weeks at ave 91.8 km per week

I thought about Mt Taylor today, but with a long run on Saturday, gave that idea away. Instead, ran from work around the base of Urambi Hills, over to Gleneagles estate, down the open paddock to Tuggie Creek. Followed a recently cut and weed sprayed track back to Pine Is.
Stopped at the south end beach area for 15 minutes in the water, then an easy jog back to work.
The large tree that had fallen on Monday is now broken branches on the ground, most of the main trunk has been cut up. Still need to go around or over.
Nice autumn day to be outdoors.

A Different Way Home

Today:
Distance: 13.3 km
Time: 67' 51"
Rate: 5' 06" per km
Weather: sunny, temp 20 degrees, humidity 45%, wind NW at 12 kmph
Week: 40.85 km, April: 217.2 km, Year: 1362.55 km

I ventured where I usually don't go running, near houses in suburbia on my way home at lunch time. Just something different, certainly won't be the norm, trying to find some grass or dirt to run on, not on the bike path. And there are people who want to share your space. Pass.
It was much flatter as I left work, over the dam wall to the bike path at Monash at the Isabella pond. Then behind, or in front of Isabella Plains houses to Johnson Dr and home.
Getting back to work was more fun. Down Johnson and Woodcock Dr to the nature park, over to the river track and stop at Pine Is. Spent a quiet 12 minutes in the water, then easy up the road back to work. Nice afternoon, pace looks better than last few due to the lack of up hill.
Nothing to report except the workmen were chopping up the fallen tree at the south end of Pine Is.

A Red Belly & A Large Log

Today:
Distance: 14.35 km
Time: 76' 03"
Rate: 5' 18" per km
Weather: sunny, temp 19 degrees, humidity 35%, wind NW 8 kmph
Week: 27.55 km, April: 203.9 km, Year: 1349.25 km

Rest day yesterday resulted in a slow start on today's easy run. It took a long while to find any rhythm, let alone any pace. First rest day since the day after Six Foot Track, although some of the running days have been just a few kms.
Slowed to a stop early on the road to Pine Is. Lying in the sun just off the road was a long black snake. Without rolling it over, I presume it had a red belly. Immediate thought was it had been run over by a car, it remained still and lifeless from a distance, I wasn't that close.
However, movement had the snake in retreat back into the grass, length & size showed it was finding plenty to eat, and not left over Easter bunnies.
Continued on to the picnic area at the southern end of Pine Is to find a large gum tree had split in half with one section falling across the playing area. Reminded me of the start of Maroondah Dam run. This one I didn't have to climb over, but it is a good size tree. It wasn't there on Sunday, so must have blown over in the strong wind on Monday.
Not much else to report, found a bit of pace on the way back after lunch at home. Very quiet day all round, just the way it should be.

Snow Bunny

Today:
Distance: 13.2 km
Time: 68' 03"
Rate: 5' 09" per km
Weather: sun/cloud, temp 19 degrees, humidity 50%, wind westerly at 30 kmph gusting up to 50 kmph
Week: 13.2 km, April: 189.55 km, Year: 1334.9 km

A very strong westerly wind on a one way run made tough going this morning. Luckily, a bit of down hill helped counteract the cool wind. Plus, feeling reasonable after the Rob Roy run, I managed to maintain a good pace. I ran from home to Pine Is to get to the river to get some help for tired legs, the cool water certainly helped.
Now, for snow bunnies in April, not Easter bunnies. I think I may turn in to a winter person & follow the snow.
I was happily running the loop track at the northern end of Pine Is car park. It's a little rough, narrow, sandy track, I like this type of running. I hear a bell and a voice behind me, look around to see a young girl on a mountain bike closing in. I step to the side to allow her to pass, but she slows down and we start chatting. She said I was going well as it took her a long while to catch me, happy with that comment. We move along together, I find out she does cross country snow skiing both in Australia & Europe. She is trying to get some fitness back & finds the mtn bike is good for her, as well as a game or two of touch footy plus a couple of days a week of running.
If you have seen the legs on Anna Meares, sprint cyclist, then this girl puts her to shame, legs like tree trunks, absolutely beautiful, the bike riding helps upper body strength as well as giving her a big motor for the skiing.
She races any distance from 5 km to 90 kms of cross country skiing, imagine the fitness required for that, pushing yourself across the snow. She could have been the national champion for all I know, didn't matter, she had very good technical skills on the sandy tracks, multi skilled to talk and ride well at the same time. Impressed, you bet, a really nice girl.
Must look up snow skiing in Australia on a website, might find out who she is.
Rest day tomorrow, important meeting at lunch time.

Mt Rob Roy & Tuggeranong Hill

Today:
Distance: 38.05 km
Time: 4 hrs 16 mins 46 secs ( moving time)
Rate: 6' 44 " per k
Altitude gain/loss: 850 metres
Calories used: 3300
Weather: sunny, at start temp 9 degrees up to 21 degrees, humidity 97% down to 55%, wind calm
Week: 115.25 km, April: 176.35 km, Year: 1321.7 km

Ran over the top of Mt Rob Roy for the 37th time today with Mick, Nick, Softshoe & Elle on a perfect autumn morning.
We left home heading towards the sub station where we met Elle as she had started from Gordon. Dropped a drink bottle at the bottom of the track of Rob Roy, we had intended to return the same way, but changed our minds later on. Reached the top after some walking, it's a fair climb on a loose rocky surface at times, but we made it. Then continued down the south side, climbed a couple of gates to be stopped by a bogged 4WD at the start of the open paddock. The number plates had been removed and the ground had dried, but it arouses suspicion when I see abandoned vehicles. The inside was clear, no pipes or hoses coming out of the exhaust, so it must have left there on purpose.
Over to Big Monks for fabulous views of the Tuggeranong valley and the Brindabella Mountains in the background. There is still no way I would jump off the hill with a hang glider strapped to my back, it looks scary, and high.
Down to Conder/Banks houses and back to the sub station. Nick had turned back earlier and Elle went the short way back to her home, still covering well over 30 kms of very hilly trails.
We hadn't done enough at this stage, so we did the circuit of Tuggie Hill going over the ridge, this added about 6.5 kms.
Softshoe left us, he lives close by, so only Mick & myself remaining, we headed home. Reached Calwell oval, did a couple of laps of the grass running track, then slowly made my way up Johnson Dr towards home. Calwell oval at the top of the course shown on the map.
A big effort to do Mt Rob Roy, certainly not for the soft option runners, but the opportunity run there is well worth it on a good day.

Where's My Lunch & Wasn't That Close

Today:
Distance: 12.15 km
Time: 63' 24"
Rate: 5' 13" per km
Weather: cloudy, temp 20 degrees, humidity 40%, wind calm
Week: 77.2 km, April: 138.3 km Year: 1283.65 km

Nothing to report about today's run from work to home and back again.
So today I will tell you that someone was missing their lunch today when they arrived at work. They left 2 long, nice soft bread rolls with ham & cheese plus an apple on the back seat of my bus this morning. Did look nice, but I handed it in to lost property mid morning at the depot. It was going to be their full lunch hour to get from the centre of the city to Tuggie to collect. May be it will finish up in the bin ?
It was " that" close, you know how close ? Some idiot, that's being nice, decided to exit the car park at the Hellenic Club at 5 pm, in front of two buses with their head lights on. I guess he didn't see us. A very quick way to raise the heart rate, good brakes on the bus are brilliant enough to stop in time, pity the passengers didn't stay in their seats. No injuries, and no paper work to fill out, no damage. But not what you want at the end of the week, but gave plenty to talk about at end of the day.
And it didn't count towards the 600 accidents a year involving buses, 99 % of which are not our fault. Most common excuse by car drivers, didn't see you !
Tomorrow's run will clear any negative thoughts from the head, it's a little bit hilly, should be fun.

Biggest Loser Marathon

Results:
In the desert:
Phil 1st in 5 hrs 5 mins, Joe 2nd
Main bunch:
Wayne 1st male just over 5 hours, 2nd & 1st female, Daina, time under 6 hrs, not sure, will have to watch replay again. All but one finished, Caitlin ( Daina's sister) last in just over 8 hours.
Me:
Today:
Distance: easy 9.25 kms
Time: 46' 58"
Rate: 5' 05" per km
Weather: sunny, temp 21 degrees, humidity 42%, wind west 15kmph
Week: 65.05 km, April: 126.15 km
Year: 1271.5 km in 14 weeks at ave 90.8 km per week

The biggest losers did well to run/walk to finish a marathon considering all the weight they had to lose as well as get fit enough over 3 months to do the 42 kms. It looked like a hot, tough at the office for them.

Secret Training

Today:
Distance: )
Time: ) all a secret !! not telling
Rate: )

I have been trying to find out the training plans that some of the world's leading athletes use for all distances from 100 metres upwards to the ultras.
If you asked Martin Fryer some questions on how to run an Ultra, 100 kms plus in distance, he would tell you everything you need to know including what he does or has tried.
The shorter the distance, the bigger the secret. Occasionally in the R4YL magazine, you get a 4 week version from a elite runner leading to a major competition. But it's almost the taper, so not a real lot of nuts and bolts training, the day in, day out stuff.
I can understand why, they don't want the opposition knowing what they do when there are big prizes to the winner. But, for us mere mortals, winning isn't everything, we are in it for fun and enjoyment. Unless you run for prize money, why the secret ?

Uninspiring Day

Today:
Distance: 6.3 km
Time: 32' 44"
Rate: 5' 11" per km
Weather: cloudy, temp 18 degrees, humidity 80%, wind NW 12 kmph
Week: 55.8 km, April: 116.9 km, Year: 1262.25 km

Almost the rest day proposed due the chance of rain. A drop or two didn't do much to fill the dams.
Ran from work to home at lunch time, nothing happened, so nothing to report. Hopefully we get some sun back tomorrow and continues for the weekend, especially Saturday when we hit Mt Rob Roy.
Ewen, you will need a Sunday to get Ruth to Dairy Farmer's Hill, the area is closed on Saturday and all week, but open on Sunday. It may be the venue for a monthly handicap later in the year.

Biggest Loser Marathon

Today:
Distance: 13.35 km
Time: 69' 55"
Rate: 5' 14" per km
Weather: cloudy, temp 19 degrees, humidity 55%, wind calm
Week: 49.5 km, April: 110.6 km, Year: 1255.95 km

Not much to report, ran home for lunch and back to work via the river at Pine Is. Stood in the water for 10 minutes, no one about, not much of an afternoon for a picnic.
How will the contestants go in the marathon on Biggest Loser ? It's on Wednesday night, my bet is that there will be a big surprise in who finishes first, and a time that will very respectable.
Not sure who that will be, probably Daina, at least she is showing some confidence before the run.

The Eagle Has Landed on Dairy Farmer's Hill

Today:
Distance: 21.65 km
Time: 2 hrs 0 mins 29 secs
Rate: 5' 34" per km
Weather: sunny, temp 14-17 degrees, humidity 67% - 60%, wind calm
Week: 36.15 km, April: 97.25 km, Year: 1242.6 km

We found the eagle's nest on the top of Dairy Farmer's Hill. Picture courtesy of Kerrie Tanner from her Facebook page a couple of weeks ago. Thanks.
The sculpture has apparently been there for a year or more, but I hadn't seen it the last couple of times I have been there. Probably admiring the views over the lake to the east, Black Mountain to the north and the hills to the west and south. A great location for an eagle and the nest made of scrap iron & assorted material.
We didn't run just to find the eagle. We started at the Cotter Road heading towards Clo's crossing, surprised to find Kerrie & Sam on their horses walking towards us. Stopped for a chat, and talked to the girls as well. Pity we had no apples for the horses. Then a few metres along the track out from left comes Elle, Emma & friend, half way through their 20 km run as well.
They went right towards the National Zoo, we went up the Central 6 course heading to the new Arboretum looking for a new running course for a vet's monthly handicap. Early indications are that the main event's terrace is a good starting place, not as hilly, but not flat, as first thought. Where we could run would depend on what road works are underway at the time. It certainly needs further investigation as the use of the current Parkway run is sure to go with the development of the new Molonglo suburbs.
Finished up back at Clo's crossing, up the old jogalong course to Deek's Forest Park, then down the fire trail at the Cotter Road back to the cars. Added another 1.5 kms to make 70 kms for the last 3 days and 84 kms for the Easter break.
Beautiful morning out running, thanks to Mick & Softshoe for their company.

Easter Sunday, No Bunnies Out

Today:
Distance: 14.5 km
Time: 75' 15"
Rate: 5' 11" per km
Weather: sunny, temp 18 degrees, humidity 50%, wind SE 10 kmph
Week: 14.5 km, April: 75.6 km, Year: 1220.95 km

Daylight saving finished early this morning, didn't make much difference except it was now a bit warmer at running time. Resisted the temptation to consume first chocolate bunny before running, made up for that when I arrived back home.
Run was a normal run to Point Hut, along the river track to Pine Is, stand in river for 10 minutes, quads were tender after yesterday, then back home on track behind Bonython. Heaps of cars parked at Pine Is, I thought it may have been an Easter egg hunt, but it turned out to be the Walking for Pleasure group. I met them on the track between Bonython and Woodcock Dr.
Nice morning, the light breeze cool, but Ok. Felt ok after yesterday's long run. I should have ran an extra 1.5 km to make 50 kms for the weekend, but figures are just figures.

Cotter - 21 mile plus Mt McDonald

Today:
Distance: 34.00 km
Time: 3hrs 34 mins 36 secs
Rate: 6' 18" per km
Altitude gain/loss: 745 metres
Calories used: 2840
Weather: mostly cloudy, temp range 10-17 degrees, humidity 60%, wind calm
Week: 105.95 km, April: 61.1 km, Year: 1206.45 km

Ran at the Cotter this morning for the 144 th time. The course profile shows where most of the altitude gain is at the beginning straight out of the blocks. The run goes up Brindabella Road and into the Uriarra Forest, but construction of the enlarged Cotter Dam now has the tracks above the dam off limits. We now have to go up Mt McDonald, brings a smile to a mountain runners face.
Four of us arrived at the site of the old hotel with very good weather conditions, cool, cloudy and no wind. A bit cool in the shade, especially on the descent off the mountain.
Lead runner Robbie took off never to be seen again, he is training for the marathon, so he should be able to run away from us. Mick also going well, lost contact with Robbie who we suspect didn't touch the trig on Mt McDonald. Softshoe and myself content to run a bit, walk a bit, still in recovery mode from SFT, 3 weeks ago.
We made it to Vanities where the water is just over the wall, starting to get cool, but very nice to wade through. Won't be long before the coldness gets painful.
Robbie had gone when we arrived back at the cars, a later email advised he ran 3 hrs 3 mins, well in front of us.
The camp ground near the Cotter bridge was full with tents, a caravan or two and a bus. Either camping there for a getaway for Easter or attendees at the National Folk Festival at EPIC. At least they have no rain and it's not cold, by our standards.
Really happy to get through today, first long run since SFT, probably not enough calorie intake yesterday to run quicker, but a good "time on feet" run.

Short Two Fruits Loop

Today:
Distance: 14.05 km
Time: 72' 43"
Rate: 5' 10" per km
Weather: sunny, temp 19 degrees, humidity 50%, wind calm
Week: 71.95 km, April: 27.1 km, Year: 1172.45 km

I like the image produced today, it shows where I went and if you look closely, you can see the lap of the running track at Calwell oval I did in lane 5. After last Sunday's running at Stromlo, I needed to compare again the conditions of both grass surfaces. We win down here on the mighty south side.

The course today followed the fire trail behind the houses of Chisholm & Gilmore towards MacArthur. I stopped at Fadden Pines for a drink, there were no odours from the BBQs, it is Good Friday, no meat today, just yummy fish & prawns, ( and chocolate ).

I bought the R4YL magazine yesterday, ready with interest a report on Cradle Mtn run, good picture Liz. Of more interest to me ( sorry Liz) was the story on Jo Blake, ultra runner, winner of C2K last December. Both stories sum up the dedication required to do these events facing all kinds of adversity on the way. Cradle Mtn I will never do, C2K I have hopes of at least standing on the start line ready to go.

Around the Base of the Hill

Wednesday:
Distance: 8.3 km in 41' 41" at 5' 01" per km
Week: 44.85 km,
March: 322.65 km in 27/31 days at 11.95 km ave per run day
Year: 1145.35 km in 3 months at ave 381.8 km per month

Today:
Distance: 13.05 km in 68' 52" at 5' 16" per km
Weather: sunny, temp 22 degrees, humidity 50%, wind calm
Week: 57.9 km, April: 13.05 km
Year: 1158.4 km in 13 weeks at ave 89.1 km per week

Yesterday I ran back to work from home after lunch. Attended vet's sub committee meeting at night, yummy supper as usual, standard hard to beat each month as we change locations.
Today, I ran the base track of Urambi Hills, down the open paddock on the river side,crossed Tuggie Creek on the bridge, plenty of water still flowing. Arrived back at Pine Is to find an empty picnic area. Spent 10 minutes in the water before an easy jog up the road back to work. Very nice afternoon, soon these autumn days will leave us, we can turn the heaters on after Anzac day, not far away.