Two Fruits

Friday, July 30, 2010

Two Day Update

Distance: 20.15 kms in 1 hr 53 mins 10 secs at ave 5' 37" per km
Thursday: Nil
Distance: 13.4 kms in 1 hr 11 mins 14 secs at ave 5' 19" per km
Weather: cloudy, temp 12 degrees, humidity 60%, wind calm.
Week: 67.0 km, July: 420.95 km, Year: 2824.35 km

Computer failure & generally busy has resulted in a delay in updating.
Wednesday was a run from work to the top of Mt Taylor and back. Nice day, struggled with no hill climbing legs, that ability seems to have gone into winter hibernation. It will soon return with spring a perfect time to return to the mountains.
Today was a run home at lunch time, then a short loop around Bonython afterwards. Nothing special about today, looked like rain all day and we got nothing.
Lets hope Saturday is dry for the Bush Capital Festival events. Wouldn't want the interstaters to think Canberra was only cold in winter, a few drops of rain wouldn't hurt either.

Tuesday, July 27, 2010

Keep on Working, She Said.

Distance: 6.35 km,
Time: 32' 04"
Rate: 5' 03" per km
Weather: sunny, temp 13 degrees, humidity 55%, wind calm
Week: 33.45 km, July: 387.4 km, Year: 2790.8 km

Didn't much running done today missing out on a nice winter's day. Instead I sat in the doctor's reception room waiting to have my annual medical completed so I could keep my bus licence. Bugger, I passed, would have liked to be pensioned off unable to work but healthy enough to run. Didn't even get the rest of the day off. I haven't had a sick day in years. But I did tell the doctor that I am taking 5 months off work next year, I think she may be a little jealous.
Therefore, a short run back to work, down hill making it a little easier. Nothing much else happened today to get excited about. Dull and boring, just the way we like it.

Monday, July 26, 2010

Distance Not Speed

Distance: 15.55 km
Time: 83' 44"
Rate: 5' 22" per km
Weather: sunny, temp 12 degrees, humidity 40%, wind calm
Week; 27.1 km, July: 381.05 km, Year: 2784.45 km

Similar journey home at lunch time as many other days. Just off the boil today so ran easy to keep the kms ticking over without pushing the pace.
Nice day for running after the sun had raised the temperature by noon to something very comfortable.
Looks like rain or showers later this week. I am hoping to get a run up Mt Taylor from work done before the weather goes bad. Hopefully Saturday will be Ok for the Bush Capital events.

Sunday, July 25, 2010

Blewitts - Monthly Handicap

Distance: Race 7.0 km plus warm up & cool down
Time: Race 30' 25"
Rate: 4' 21" per km
Altitude gain/loss: 155 metres
Finished: 32nd / 102
Weather: sunny, temp range 5-9 degrees, humidity 70%, wind NW 7 kmph
Week: 11.55 km, July: 365.5 km, Year: 2768.9 km

Monthly handicap No. 162 around one of my favourite courses, it's hilly, tough, very little flat parts. It gives me a chance to catch a few, never going to win, but I run for consistency over the year, not to peak for one event.
Conditions near perfect for mid winter, no frost, no wind, sunny, no beanie, no gloves. Wore the Asics trail shoes as the track surface was a bit muddy in places. This helped get grip and stay upright, good decision.
I had marked the course yesterday, ran an easy 28 kms to get home, went to the local wrestling event last night. Great value for $ 10. Not sure if the goodies won on the night, but they all put on a top show. Bad night's sleep, couldn't get comfortable so watched some of the Tour de France time trial.
Started well in a tough group who went out hard & speedy, managed to stay in touch with Kathy S & Peter C. Both are so strong on the hills. This kept the focus & I was running well. Firstly caught Speedygeoff & Jen at 2.5 kms, caught CJ at 4 kms, Strewth just before the 5 km mark & Liz T about 250 metres from the finish.
Very happy with the day's effort. Should have gone for a longer cool down to make the most of a nice day.

Saturday, July 24, 2010

Blewitts to Home

Distance: 28.45 km
Time: 2 hrs 43 mins 33 sec
Rate: 5' 26" per km
Weather: sunny, temp 13 degrees, humidity 55%, wind NW at 10 kmph
Week: 86.45 km, July: 353.95 km, Year: 2757.35 km

No running in last 2 days due to work commitments. Today drove around Blewitt's Pines (still no trees) to mark the course for Sunday's monthly handicap. Hopefully there will be no rain overnight, the track is in reasonable condition with a few puddles crossing the trail, so there may be a few wet feet tomorrow. Still just as hilly as it has always been.
Then I ran around the course to recheck while Mrs TF drove the car home. I ran back home through Weston Creek to Kambah, then down Drakeford Dr to the outside of Lake Tuggeranong. Plenty of people out enjoying the afternoon sunshine.
Finished by going through Monash & Isabella Plains to get home.
Good run freshened up by two days off running. Wait to see if it helps tomorrow.

Wednesday, July 21, 2010

Routine Mid Week

Distance: 14.65 km
Time: 76' 29"
Rate: 5' 13" per km
Weather: sunny, temp 11 degrees, humidity 40%, light southerly wind at 5 kmph
Week: 58.0 k, July: 325.5 km, Year: 2728.9 km

Nothing to report, nice day, will miss running tomorrow in such good winter conditions.
May now get a chance to run at Bush Capital weekend, which event, don't know. Will think short and go up, instead of think long and shorten. Seems the marathon turn D/S has been covered.

Tuesday, July 20, 2010

How Did She Stuff It Up ?

Distance: 15.5 km
Time: 81' 32"
Rate: 5' 16" per km
Weather: sunny, temp 11 degrees, humidity 35%, wind calm
Week: 43.35 km, July: 310.85 km, Year: 2714.25 km

Rested yesterday, fairly tired after the weekend, the weather was not that inviting anyway. Seems to have had the desired effect, felt Ok today on a nice winter's day.
Nothing to report. No running on Thursday, work commitments.
Today's title is about Courtney's elimination on Masterchef. I liked her attitude on the show, but under pressure, even the good ones can stuff it up.
Bit like run training, even when you have put in the hard yards, come race day, it doesn't always follow the plan. But better be prepared, than not.

Sunday, July 18, 2010

Googong Off Road Half Marathon

Distance - 21.2 km plus warm up & cool down
Time: 1 hr 46 mins 21 secs
Rate: 5' 01 " per km
Finished: 21st out of about 70
Altitude gain/loss: 405 metres
Weather: sunny, cold, temp 0 - 9 degrees, humidity 98% down to 70%, wind calm to start then NW at 10 kms with couple of gusts to 25 kmph
Day: 27.85 km, Week: 27.85 km, July: 295.35 km, Year: 2698.75 km

One of the best local events of the year, run on fire trail north from Tin Can Hut on the foreshores of Googong Dam. Except for the first 2 kms & the last, the rest of the run is undulating. But the track surface is very good, nice smooth dirt & gravel, couple of small creek crossings that had a bit of water in them from last week's rain.
Very cool with plenty of frost on the ground, wore gloves for first 6 kms then hands warm enough to carry them.
Ran reasonably consistently on the out part of the race, managed to average 4'53" pace, lack of solid hill training caught up with me on the return, blew out a bit to average 5'07".
Still, happy with the result after 30 kms yesterday.
Ran this event in 2006 in 1 hr 44 mins 22 s & in 2008 in 1 hr 43 mins 10 secs, so I'm getting slower as I get older. However, managed to finish in front of a few, not challenged by the sweeper, so I might keep going for a bit longer.
Very tired this afternoon, nana nap shortly before Masterchef tonight.
Sorry Liz, missed you off the coffee attendees on Saturday, and I sat next to you. Must be "Craft" setting in.

Saturday, July 17, 2010

Bush Capital 25 km Course Plus Campbell

Distance: 30.0 km
Time: 3hrs 5 mins 0 secs
Rate: 6' 10" per km
Altitude gain/loss: 480 metres
Calories used: 2200
Weather: sunny, cold, temp at start -2.5 degrees rising to 8 degrees, humidity 96% down to 60%, wind calm
Week: 100.2 km, July: 267.5 km, Year: 2670.9 km

Outnumbered by girls this morning as the group ran from the War Memorial out to the Federal Hwy underpass, back behind Hackett & Ainslie back to the start. Then four of us did a short loop ( bottom of image) around the suburb of Campbell to get to 30 kms for the day.
That may not be very far, but we have the Googong off road half marathon tomorrow plus add near 10 kms afterwards to make 30 km for the day and 60 kms for the weekend.
Today was great, much fun and laughter at each others expense. Kelley " did a CJ" in the mud, no damage but it was funny. We went fast enough to be effective but slow enough for someone to be talking most of the time.
Covered lots of subjects, glad we didn't know that Julia had called the election for August. I'll be postal voting as we will be in Tassie on polling day.
Really like today's run, thanks to Michael, Mick, Elle, Jen, Tiffany, Kerrie B & of course Kelley.
Then we met Ruth, Ewen & Andy for coffee. Dare I say I actually enjoyed the coffee & chatting afterwards, I did. Every week, may be not.
Only CJ missing to complete the full picture, where were you ?

Friday, July 16, 2010

Couple of Sunny Days

Distance: 12.6 kms in 64' 15" at 5' 06" per km
Weather: sunny, temp 11 degrees, humidity 50%, wind calm
Distance: 16.05 km in 84' 38" at 5' 16" per km
weather: sunny, temp 12 degrees, humidity 50%, wind calm
Week: 70.2 km, July: 237.5 km, Year: 2640.9 km

Too busy to update yesterday, we had surprise visitors arrive and stay a couple of nights. You can't really tell relatives to sleep outside when we have overnight temps well below zero. Not really did they sleep outside. Good to see them.
Not much to report with two nice days for running at midday, well after the frost had melted and the fog had lifted. Feel as though the last of the fatigue has gone from the long training day a couple of weekend's ago.
Jog, we catch the Spirit of Tasmania on the Monday night after the Tan run, so 16th August. Come back on boat on Saturday night 21st August. We are going over to see my Auntie who is now in aged care. She has recently had her 91st birthday, but has not been too good recently. She may be missing her daily glass of beer, good quality Boags of course.
We are going over again in March next year, but that may be too late.

Wednesday, July 14, 2010

More Winter Blasts

Distance: 14.75 km
Time: 77' 02"
Rate: 5' 13" per km
Weather: cloudy, temp 9 degrees felt like 6 degrees, humidity 60%, wind NW 30 kmph
Week: 41.55 km, July: 208.85 km, Year: 2612.25 km

Standard run from work to home and back. Winter remained from yesterday, plenty of rain overnight but fine at midday today.
The wind was cool, assisting on the run home, but against going back. Somehow, I ran well into the breeze, seems to happen that way.
With hindsight, it has taken 10 days to fully recover from the 80 km training session. Must remember that so not to schedule long training sessions too close. Back in business now, getting excited about Melbourne trip to run. And really hope for a smooth sailing across Bass Strait, I'm certainly not a good sailor if it gets rough, but as this will be close to trip No 50 in a ship across that treacherous piece of water, all should be Ok.

Tuesday, July 13, 2010

Winter Returns

Distance: 11.55 km
Time: 61' 04"
Rate: 5' 17" per km
Weather: low cloud, misty, light drizzle, temp 9 degrees, humidity 99%, wind calm
Week: 26.8 km, July: 194.1 km, Year: 2597.5 km

I waited and waited for a break in the weather, but it didn't want to play. A reality check that we are still in the middle of winter, very average day.
Added another layer of warm tops to keep out the cold as I ran home. The drizzle was Ok and I used it as I think we may get this type of weather in Melbourne in August. You just don't know down there.
Nothing exiting to report, the kangaroos were out in abundance, and not inclined to move away. They seemed happy to have some wet grass to chew.
May well be a rest day if the rain now falling continues overnight and into Wednesday. I hope not, I now need all the fine days I can to get some solid kms done in these last 4 weeks before "Tan".

Monday, July 12, 2010

Back in Business

Distance: 15.25 km
Time: 79' 15"
Rate: 5' 12" per km
Weather: nice winter's day, sunny, temp 15 degrees, humidity 45%, wind NE at 10 kmph
Week: 15.25 km, July: 182.55 km, Year: 2585.95 km

A bad few days from noon on Thursday started with a bang on the head to a full day's rest on Sunday. Sorry I couldn't run with Jen on Sunday, would have been good to be able to chat with someone else.
Today, nothing special just a run home and back to work during a midday break. Perfect winter's day, very nice for running. Pity the weather forecast shows winter returning so soon.
If you watch Masterchef, did you see Courtney going for run, no wonder I like her, can cook and run, just like CJ. Probably makes a good gateau as well, make it large so Ewen can have more than one piece.

Sunday, July 11, 2010

Something Went Wrong

Distance: nil

As Softshoe wrote on his blog, yesterday I think neither of us found the groove. It was a case of do the distance as best we could, then take off the shoes.
Then last night, something went wrong. Ok after the run, had the usual nana nap in the afternoon before going out at night. A 5oth birthday party to attend but nothing too hectic, all too old now.
Then, all of a sudden, I crashed, felt very ordinary after half an hour going hot and cold. No desire to do anything, just needed to go home. It may have been something I ate.
Today, lazed around at home, basically doing nothing. An easy day will hopefully recharge the batteries, because it's only 5 weeks to go to "Tan".
I have also entered the Spiny Cray ultra in Qld in October, another trip to a new event. This time 56 kms in the rainforest inland from Port Douglas. With the experience of the Gold Rush in May, I know I will be better prepared to try and finish in front of my sister-in-law. I can only try, because it will be a big ask.

Saturday, July 10, 2010

Touring Tuggeranong Valley

Distance: 34.2 km
Time: 3 hrs 51 mins 13 secs
Rate: 6' 45" per km
Weather: cloudy, temp range 5-10 degrees, humidity 98% down to 75%, wind calm
Week: 74.05 km, July: 167.3 km, Year: 2570.7 km

That's were we went, I've lost how to add the suburbs so unless you recognize Lake Tuggeranong on the left , the image won't mean much.
But we covered a fair part of the Tuggeranong valley at a very slow pace. I met Softshoe on the trail behind Theodore, lowest part of the image, around the back of Chisholm & Gilmore to Fadden Pines.
Then followed a bike path through Gowrie to Erindale, crossed Farrer ridge to exit at Athllon Dr.
Surprise, we met Kelley & Elle on the bike path nearing the end of their morning journey. Happy girls, must have been because they saw us, or it was time for Elle to be quiet to a while.
We crossed over Athllon Dr towards Mt Taylor, but turned left down towards Nick's place as he was part way through his 20 plus laps of 4 km each.
Ran with him for while as we then headed back home. Nick still had many hours to go, good luck to him, it's a long day out on your own.
Certainly not the best training session today, mixed up the walking and running, some tiredness still there, so no point pushing either pace or distance. Nana nap now.

Friday, July 9, 2010

A Knock on the Head

Distance: 14.05 km
Time: 77' 10"
Rate: 5' 30" per km
Weather: cloudy, temp 11 degrees, humidity 65%, wind cool SW at 10 kmph
Week: 39.85 km, July: 133.1 km, Year: 2536.5 km

I had planned to run yesterday. It was a nice winter's day, frost early but sunny. Collected by car to go home for lunch, then the plan was to take the back to work. then go for a short run.
However, at home in the back yard we have a bird feeder hanging from the gum tree. Guess what happened next ? Banged head on bird feeder, hurt a fair bit, needed to have a lie down & a couple of pills for the head ache.
An hour of nana's nap, back to work in car and an easy afternoon. Very lucky.
Today, stayed out of the back yard after running home. Not quite recovered yet, found a couple of sore spots on right calf that disappear after warming up and a bit of stretching.
Should be Ok for Saturday morning run, certainly won't be fast.

Wednesday, July 7, 2010

Finally Feeling Ok Again

Distance: 10.6 km
Time: 58' 31"
Rate: 5' 31" per km
Weather: sunny, temp 11 degrees, humidity 40%, wind southerly at 15 kmph
Week: 25.8 km, July: 119.05 km, Year: 2522.45 km

After an ultra race, for me it can take weeks to recovery properly. So even long training runs need time to recover and last Saturday's effort has certainly left some fatigue.
No damage done, it's just lack of quality sleep, and generally feeling tired.
No need to push the pace or the distance this week, just do a little bit on how you feel at the time. Nice sunny days help.
Today better, but not much improvement, but Ok. Another few days, then assess the weekend.

Tuesday, July 6, 2010

Dodging the Rain Drops

Distance: 8.9 km
Time: 50' 57"
Rate: 5' 43" per km
Weather: cloudy, temp 10 degrees, humidity 70%, wind southerly at 15 kmph
Week: 15.2 km, July: 108.45 km, Year: 2511.8 km

Felt better than yesterday but it took awhile to get moving properly. Slight soreness on outside of right calf after the start, disappeared later. No idea about that.
Ran down by the river on tracks softened by overnight & morning rain. Perfect for a recovery run.
Lingering fatigue seems to have gone, a little bit more tomorrow but much will depend on the weather. Need to be back to normal by the weekend to keep the plan moving forward. Not many weekends left, some good races coming up.
Probably need one more good long run before Melbourne.

Monday, July 5, 2010

Slow But Moving Forward

Distance: 6.3 km
Time: 38' 30"
Rate: 6' 07" per km
Weather: sunny, temp 10 degrees, humidity 60%, wind calm
Week: 6.3 km, July: 99.55 km, Year: 2502.9 km

Rest day on Sunday, in fact did bugger all, went to the markets and had fish and chips. Don't know if that's a good recovery plan.
Today, an uneasy effort to get home from work at lunch time. Ran a little, walked up the inclines, felt Ok, but there is still plenty of fatigue from Saturday.
Take every day as it comes, hopefully some sun shine will assist, but the forecast is rain.

Sunday, July 4, 2010

Lap After Lap After Lap

Distance: 80.1 km
Time: 8 hours 43 mins 21 secs ( moving time)
Rate: 6' 32" per km
Calories used: 5900
Weather: frost, foggy, then sunny, temp range 1.5-11-8 degrees, humidity 99% down to 60%, wind calm
Shoes: Asics Response Trail
Week: 136.3 km, July: 93.25 km, Year: 2496.6 km

With only 6 weeks to go before "Tan", it was time to step it up. Two weeks ago, it was a 60 km outing, this time over a flat easier course, the distance and time increased dramatically. Certainly not something to do off a low distance base. But made it through with no problems.
I had the company of Softshoe all day, joined by leading ultra ladies Kerrie Bremner for 40 kms and Pam Muston for a few laps as well. Run with them for a few hours and you learn a lot. They finished 1st & 3rd at the recent Australian 100 km championships on the Gold Coast.
We ran 21 x 3.78 km laps of the old Jogalong course in Stromlo, soon be be cleared for new housing suburbs, the end of an era in Canberra running.
There is a rise of around 40 metres each lap, but we soon found out that clockwise is easier ( not much) than anti clockwise. After each 2 laps, we stopped to eat and drink and changed direction.
About lap 9, we walked for half a lap, just to change pace, keep the pace down, and recharge. Later we did the same again, plenty of fast walking, learning off Pam how to not waste time.After all, it's only a training session.
Kerrie & Pam left us as we had completed 50 kms, the afternoon session was completed in nice sunshine, nice enough for plenty of people to be out walking their dogs. Good to see, but it would be safer for all if they had some control. I think the animals were just pleased to see others out there.
The pace slowed down as we neared the end, the temperature cooled down getting towards dusk. We put on more tops, the wind jacket and gloves to keep warm. At the start the gloves & beanie were also required, fog and frost were thick.
We had to do an out and back of 600 metres to get to our goal of 80 kms. Glad to finish, but knowing that only 20 more kms, I would have the "Tan" run done as well.
Real confidence booster today, longest training session ever done, although plenty of race events over that distance.
I'll rest today, no problems as a result of the day out, tired, a couple of good night's sleep will fix that.
Thanks to Softshoe & Kerrie for their company, something different to the normal training over the hills and mountains.

Thursday, July 1, 2010

First Day, Second Half

Distance: 13.15 km
Time: 68' 03"
Rate: 5' 10" per km
Weather: sunny, temp 10 degrees, humidity 60%, wind northerly 10 kmph
Week: 56.2 km, July: 13.15 km
Year: 2416.5 km in 26 weeks at ave 92.9 km per week

Started the financial year off very easy. Home for lunch and back to work. Resting or short run tomorrow.