Two Fruits

Sunday, January 31, 2010

First Monthly Handicap - Campbell Park

Race: Dist - 6.00 km in 25' 48" at 4' 18" per km
Warm up: Dist - 5.6 km, mark course, jog back
Group start: 36
Finish place: 36th out of 132 starters, 17th eligible
Weather: cloud/sun, temp 21 degrees, humidity 65%, wind calm to start then NE at 15 kmph
Week: 11.6 km , Jan & Year: 486.7 kms in 28/31 days at ave 17.4 km per run

I was on duty at the last handicap back in November, my last race was in October, 3 months ago. Even though I have ran 157 monthly handicaps, I was still apprehensive on the start line. Funny thing being nervous, was it the hard run yesterday, the lack of speed running over the last few months, or the big number of runners just waiting for their event to start. So many new runners and walkers, so many returning from being away or recovered from injury. Very good to see.
I had a good solid run without being great, felt Ok most of the way, passed Strewth just after the turn, gathered in Allrounder with about a km to go, but couldn't catch Ewen off his easy group start. Glad there was no beer bet on this one.
Well done to CJ on her return. Ewen would say those arms and shoulders are looking good, I say they are beautiful. Something about muscles, must be a male thing.
I'm on holidays this week, hopefully a good big week of running, last one before taper to Maroondah Dam 50 km on 21st Feb. So far, all looking good for that run, then SFT 3 weeks later.

Saturday, January 30, 2010

Mt Tennent & Bushfold Flats

Distance: 30.6 km
Time: 3 hrs 50 mins 24 secs
Rate: 7' 31" per km
Weather: cloudy, temp range 15-23 degrees, humidity 80% down to 55%, wind calm
Altitude gain/loss: 1550 metres
Calories used: 2780
Week: 123.5 km Jan & Year: 475.1 km

Six of us made the journey to Namadgi Visitor's Centre for today run. That's a very loose term for much walking as well as some running.We went up the Alpine Walking Track to the top of Mt Tennent, down to Bushfold Flats, down to Apollo Road, then back up the fire trail to the top of Mt Tennent a second time, before the dangerous descent down the rocky front trail back to the NVC.
We were not alone today, plenty of bush walkers all on the main front walking track, must have been the day to be out as the weather conditions were good, may be a bit humid.
Nick & myself did the full distance, the others opting out at various points, all making it the top at some stage.
This is a technical trip, plenty of rocks to climb over, plenty of tree branches to trip on. Must be very careful all the time, especially going down hill when tired. But it is good fun. A great day out, a bit hazy on the top so the views were not as clear back over the Tuggeranong Valley as it could be. Luckily there was no wind today.
A trip to the river this afternoon, otherwise tomorrow's monthly handicap will be hard work.
Wild life today, spotted a lyrebird near the top of the mountain, never seen one in the wild before. Mick was just behind me and saw it as well. According to my book on Australian birds, it should be located in this area, but not very often seen, hides in the scrub. Several well fed lizards about as well.

Friday, January 29, 2010


Distance: 12.2 km
Time: 74' 41"
Rate: 6' 07" per km
Altitude gain/loss: 270 metres
Weather: sunny, temp 31 degrees, humidity 25%, wind ENE at 10 kmph
Week: 92.9 km, Jan & Year: 444.5 km

Following on from yesterday's story, I stood on top of Urambi Hill and took time to reflect and remember. Even that was a bit emotional, but then I was the only one there.
I ran the flat parts today, and walked up the hill, no point pushing when there is a much bigger mountain to climb twice tomorrow morning.
The tracks near the river are very dry and sandy, much more than recently. The grass on both sides of the tracks have been slashed by the Murrumbidgee River ranger, plenty of time to see any snakes or lizards. Nothing seen today.
Spent 10 minutes in the water cooling down, very warm today, but quite nice. Mt Tennent on Saturday morning.

Thursday, January 28, 2010

I Remembered The Hat

Distance: 13.1 km
Time: 69' 54"
Rate: 5' 19" per km
Weather: part sun/cloud, temp 29 degrees, humidity 40%, wind light northerly at 10 kmph
Week: 80.7 km, Jan: 432.3 km
Year: 432.3 km in 4 weeks at ave 108.0 km per week

Not much to report, easy run home for lunch and back to work. Normally have Thursdays at work all day, but that will be tomorrow.
A friend of the family died last weekend from brain cancer after a long battle. Years ago, before we ever met, she was a fun runner, competing in a couple of Canberra Times Fun runs. Then, a car accident put those activities on hold, never being able to run again.
A jog tomorrow will my way of remembering Yvonne as she would have liked me to. I can't make the funeral, attended too many in too short a time span a few years ago, I would be an emotional wreck before getting to anywhere the service.

Wednesday, January 27, 2010

No Hat

Distance: 7.2 km
Time: 38' 47"
Rate: 5' 23" per km
Weather: sunny, temp 30 degrees, humidity 15%, wind calm
Week: 67.6 km, Jan & Year: 419.2 km

I kinda stuffed the plan up for the day caused by a flat feeling after yesterday's long run. I should have just ran home for lunch and ran back to work, that's the usual plan.
Today, indecision caused me to ride the bike home at lunch time, take the car back after, then car home at night.
The problem was I wanted to get a short easy run done sometime, at it worked out that it was after lunch. But, I as I rode the bike home with the helmet on, especially important after crashing off a few weeks ago, I left my running hat at work, and forgot to take another from home.
Long version of a short story, I ran without a hat. I always wear a hat, all year round and day or night, it doesn't matter. It feels really strange even with the sunnies on, how much light & heat there is from the sun. So much brightness and glare is kept out by the visor. I don't know how Nick ran on Tuesday morning without a hat, and many runners do as well. I can't get used to it.
Nothing to report, flatish & easy around the river area from Pine Is, quick 10 minutes in the water after the run, felt Ok, nothing special. Another couple of short easy days to get ready for Mt Tennent on Saturday morning. Should be fun, always is.

Tuesday, January 26, 2010

Australia Day on the Mountain

1st run - Black Mtn & Dairy Farmer's Hill - Dist. 23.8 km in 2 hrs 17 mins 27 secs at 5' 46" per km
Altitude gain/loss: 470 metres
2nd run - Campbell Park - Dist. 6.3 km in 35' 22" at 5' 36" per km
Weather: sunny, temp at 7:00 am 19 degrees rising to 30 degrees at 11:00am, humidity 85% down to 28%, wind calm, nice morning.
Week: 60.4 km, Jan & Year: 412.0 km

Always keen to make the most of a paid public holiday. Not all of mine are paid, most are unpaid from now. Therefore, no need to work today, just more time to run.
And so a small dedicated group of us took up the challenge, the Black Mountain challenge, the Dairy Farmer's challenge and the dodging the bike's challenge. There must have been 100 bikes on the short distance between the zoo and the finish, all going very quickly. The rest was easy because it was flat, dry and dusty. It was also a challenge as it did warm up quickly as the sun shone on a treeless Stromlo Forest, no pun intended, there are a few small trees at the new Arboretum, no shade, and anything else that once looked like a tree has been cut down.
A good run, only one tumble, " did the CJ", not me. The usual damage, skin off, blood, a good bruise or two, kept going although a bit slower.
We finished at the far end of Black Mtn peninsular as others from the usual Tuesday group were returning, stated out much later than us.
I then went over to Campbell Park, location of this Sunday's first monthly handicap. Ran over the course, repainted a few markers, located the turn around points for each event. Really nice out there as well, with no one else about.
Good run total of just over 30 kms, felt good, no problems at all at the moment. Must stay up right, especially important on Mt Tennent on Saturday.

Monday, January 25, 2010

Spiny Cray Ultra in October 2010

Distance: 15.8 km
Time: 85' 40"
Rate: 5' 25" per km
Weather: sunny, temp 29-31 degrees, humidity 30%, wind light northerly at 10 kmph
Week: 30.3 km, Jan & Year: 381.9 km

Not much to report about today, a run home for lunch and back via Pine Is for 15 minutes in the water. Very nice except having to listen to a bunch of school girls chatting about their love lives or lack thereof. Glad I'm not back in those years again.

Always on the lookout for somewhere different to run and experience. My brother has found an event that may interest me, and it has. The Spiny Cray Ultra is over 56 kms, with shorter options available, but who does the short ones, is on in October at Julatten.
I have never heard of Julatten, it's inland from Port Douglas, FNQ. I have been to Port Douglas, very nice but overrated. However, Julatten is, and I don't really know, not coastal at all, near Mt Molloy. Sounds like a hilly, dry, dusty and hot event, hopefully some good hills to break up the field.
If the year goes to plan, then a trip up there would fit in nicely before C2K in December.
I have no other information, but will chase some up with the RD to see if it has potential. Otherwise, a trip out to the Barrier Reef wouldn't go astray, a day of snorkelling will be nice.

Sunday, January 24, 2010

Cloudy & Cool, How Strange !

Distance: 14.5 km
Time: 75' 52"
Rate: 5' 14" per km
Weather: cloudy, temp 24 degrees. humidity 47%, wind light NE at 10 kmph
Week: 14.5 km, Jan & Year: 366.1 km

Easy run to get to the hopeful weekend total of 50 km. Managed that by 300 metres adding a bit here and there on a normal run to Pine Is and back.
Good conditions this morning, the clouds taking their time to clear. Few people about as well.
Glad I'm not living in Cairns at the moment, with temperature in high 20's, humidity at 85%, rain & the threat from a cyclone off the coast. Spoke to my brother and it seems that it doesn't bother the locals much at all, the panic is with us southerners not understanding the situation. He went out for his normal run this morning, got wet of course, wife went out for a normal bike ride, life doesn't change much unless the wind gets too strong.
They have had nearly as much rain this month as we get in a year.
However, in the dry season, they have a series of hilly off road events with a 56 km ultra in October. That has sparked some interest leading into C2K. Wait and see what happens over winter.

Saturday, January 23, 2010

Mt Rob Roy - No 36

1 st run - Mt Rob Roy - distance - 28.7 km in 3 hrs 20 mins 35 secs at 6' 59" per km
Altitude gain: 800 metres
Calories used: 2400
Weather: sunny, temp 26 - 32 degrees, humidity 35% - 20%, NE-NW at 20 kmph
2nd run - Pine Is - distance - 7.1 km in 44' 18" at 6' 14" per km
Weather: sunny, temp 33 degrees, humidity 17%, NW wind at 25 kmph
Week: 107.4 km, Jan & Year: 351.6 km

Run number 36 to the top of Mt Rob Roy from home. That doesn't count last Boxing Day when the weather turned us around at the top of the first climb out of Conder. Absolute shocker of a day, cool, temp 13 degrees, windy and rain, it was mid December and well into summer.
Today by contrast, a different day, went through nearly 3 litres of drinks, very warm to start at 6: 30 am getting tougher as the morning progressed.
We being Mick, Nick & Carol left my place heading to Theodore sub station to meet Elle who was running from a different direction to meet us. She had done around 17 kms by the time we met, but she needed to get back early so missed the best bit, the climb up the mountain.
We had just got going up the steep climb above the sub station when a couple of mountain bikers were spotted behind us pushing their bikes up the hill. I really thought mountain bikes should be ridden up mountains, but these hills are far from easy. They caught us on the fast down hill parts but soon we passed them pushing again. This time we had a chance for a quick chat and it turns one of them lives about 4 houses down my street. Small world.
Nearing the top of Mt Rob Roy, Mick & Carol turn around to return, it wasn't their day out there, very hot out in the open. Nick & I continued on, over the top, down across the open paddocks then up to Big Monks where the hang gliders take off. Blowing a gale up there, hold on to your hat. Great views over the Tuggie valley, and really good view of Mt Tennent, next week's journey. Can't wait for that, should be an excellent day again. Gotta love this mountain stuff on a good day.
Back to the sub station to collect Nick's drink bottle, then on towards Calwell shops where we caught Mick walking, his day hadn't improved. Walked the last couple of kms with him back to my place, that didn't help the overall km rate.
Quick drink at home then car down to Pine Is for the 2nd run. Just a few kms around the area to make a reasonable day out of a sweaty shirt. Not fast at all but really enjoyable day, tough in the conditions, but it was lots of fun. Spent 15 minutes in the river getting cleaned up before heading to the Hyperdome to buy a couple of Cd's ordered from the good ole USA. Not available off the shelf now, they were released in the mid 1970's as LPs. Not CJ's or Jogs music style, country rock, but at least I know the words and my rough voice sings along in just fine.

Ewen, if you can't keep up with Michelle, I will have to make a "hostile" takeover bid, just like Kraft took over Cadbury's.

Friday, January 22, 2010

One Hour Around The AIS Track

1st run - 1 pm. Distance 4.7 km in 23' 48" at 5'04"
Weather: sunny, temp 34 degrees, humidity 15%, west wind 30 kmph
2nd run - night- Distance 13910 metres in 60 minutes at 4'18.8" per km plus warm up and cool down of 740 metres.
Weather: temp at start 30 degrees, humidity 20%, wind light NW at 10 km, against on back straight.
Week: 71.6 km, Jan: 315.8 km
Year: 315.8 km in 3 weeks at ave 105.3 km per week
Easy run at lunch time, 20 minutes in river to ease out any aches and pains.
Night time the annual one hour run. A couple of good runners in Vanessa & Trevor lead the way with both lapping me 3 times in the hour and the 3 rd place runner getting past me with only a few minutes to go. I think I finished about 5th overall.
Started behind a group of 4, holding on Ok until I slowed for a drink at 4 kms when they eased away by a hundred metres or so. Slowly worked my way back, passed a couple later and held on to the finish.
Ran consistently with that drink lap the slowest in 1'52", all the rest between 1' 42" and 1' 47". Could not find any speed even at the finish trying to cross the finish line to make 14 kms, failing by 90 metres. A couple of laps short of a PB, but happy to run well especially in the last 20 minutes. Managed to pass Ewen & Allrounder a couple of times, both going Ok but with not much to say.
Interesting to listen to Vanessa after the run, she does plenty of intervals & the like, but not much in tempo running. She was looking for a rest after every couple of laps. I was waiting for the change of direction after every 5 laps. I wanted to run on the grass in bare feet.
Rest day today, too hot, bit tired with a long hilly run tomorrow. Rode bike to work and back home at lunch time.

Wednesday, January 20, 2010

Drifted Along All Day

Distance: 11.65 km
Time: 61' 08"
Rate: 5' 15" per km
Weather: sunny, temp 28 degrees, humidity 17%, wind NW at 22 kmph
Week: 52.25 km, Jan & Year: 296.45 km

A very normal average day where nothing went wrong and not much happened. It was a " went with the flow " day.
Running wise, it was a bit of the same, can't really do much with the one hour run on tomorrow night. I should at least give myself a chance of having a reasonable run. However, the weather conditions may have a say in that with day temp predicted to get near 38 degrees, humidity will be very low but the wind will be unkind at the track at night.

Tuesday, January 19, 2010

In Search of Some Speed

Distance: 12.7 km
Time: 63' 12"
Rate: 4' 58" per km
Weather: sunny, temp 20 degrees, humidity 25%, wind NW at 15 kmph
Week: 40.6 km, Jan & Year: 284.8 km

The one hour run is on Thursday night at the AIS track. I need to get the legs rolling over a little quicker than the long slow stuff I have been doing recently. Long slow running really kills the fast twitch muscles but a little tweaking today, may be a little bit more tomorrow will help on Thursday night. A short session of 3 x 1 km on the dirt track behind Bonython on the way home for lunch. Happy with the way they went, no published results available.
Then a quicker but short run around Pine Is. Really nice all day after a cool 4 degrees temp during the night.

Ewen, no chance Jog being there to run around the track for an hour, so that's out. Beating CJ at arm wrestling, I'd get done in 1 second, but at least I would be at the start line for that. That's one beer each.

Monday, January 18, 2010

An Unusual Summer Cool Change

Distance: 13.9 km
Time: 75' 32"
Rate: 5' 26" per km
Weather: cool, cloudy, temp 17 degrees, humidity 33%, wind SW at 25 kmph
Week: 27.9 km, Jan/Year: 272.1 km

A cool change passed through the region overnight with reports of snow on the mountains away to the South of us. Very unusual for summer. However it won't last with the forecast for high 30's by the end of the week.
I watched the morning session of the cricket on TV at work before turning off the TV, turning out the light, closing the door and getting a 30 minute siesta. Very nice indeed.
Looking out the window, the weather was slowly improving, at least the clouds were breaking up a bit, a little sunshine, but not much warmer.
Decided on a short easy run over flat terrain. I should have gone into the gym but my left shoulder still has some tendinitis, and my right elbow hasn't recovered from being smashed in to the bike path a couple of weeks ago. I hope they both recover together so I can start some upper body strength work. With some long distance running on the plan for this year, I can't afford to have a weak upper half that fades before the bottom half. Loss of strength in arms and shoulders can lead to a change of technique under the pressure of running through fatigue.
Not to be in the gym, I ventured out after my siesta, felt Ok, and covered the usual area between Pine Is and Point Hut. Finished with 12 minutes in the river, no one about, too cold for the kids on holidays.

Ewen, we need to have a beer bet on Jog at Cradle Mtn. You guess first, it's only fair, I think you have inside knowledge.

Sunday, January 17, 2010

Easy Sunday Morning

Distance: 14.0 km
Time: 75' 49"
Rate: 5' 25" per km
Weather: sunny, temp 24 degrees, humidity 40%, wind NW at 20 kmph
Week: 14.0 km, Jan & Year: 258.2 km

Nice morning to get out, felt Ok after long run yesterday. Fairly standard recovery run down to Pine Is with 11 minutes spent standing in the river, perfect for the legs. Water at best is cool, not cold enough but well worth the effort.
Nothing to report, few people about.
Good weekend of running, covered 57 kms without any dramas.

Saturday, January 16, 2010

Three Peaks - Two Big and One Small

Distance: 43.0 kms
Time: 4 hrs 47 mins 6 secs
Rate: 6' 40" per km
Altitude gain/loss: 870 metres
Calories used: 3185
Weather: cloudy/sun, temp at start 17 degrees up to 28 degrees, humidity, 85% down to 45%, wind mostly calm
Week: 114.1 km, Jan & Year: 244.2 km
Altitude gain/loss for week: 1900 metres

Firstly, did any one get the pun ( intended ) from the title of yesterday's story ?

Today was a tough day out, weather conditions not that good, temperature high to start and getting warmer, but the humidity was high with clouds and no breeze to help.
We started from Molonglo Reach car park at the time noted on the course profile, very early by my usual standards. I'm a midday runner now. We used tracks used for the Three Peaks and Bush Capital events conducted by the Aust Mtn Running Assoc.
Around the outside of the golf course then the 6 km loop over Mt Pleasant, back to the Mt Ainslie base track then followed the Bush Capital marathon course out to the Federal Hwy. Very warm out there in the open, but that is what training runs are for, getting used to all conditions. The trail up Mt Majura followed the Triple Tri course, rocky and rugged, but mostly runable except that steep part near the top.
By that time we were starting to get low on drinks, the humidity making us sweat more than expected. I had stashed a drink bottle near the saddle between the two mountains, and that was drank in no time when I found it. Decided against the long way to get up Mt Ainslie, took the short cut on the eastern side from the roller coaster track. That's almost like a two lane highway, graded and wide.
The top of Mt Ainslie was the last of the up hill, the water from the tap most welcome. A slow run back to the start, and contrary to radio reports, no blue/green algae in the lake. Beautiful 15 minutes in the water washing off sweat and dirt.
A good day out, long dusty trails, not much shade, but welcome experience if Maroondah Dam conditions are similar. And they probably will be as much of the area down there was burned in last February's bush fires.
Tomorrow, an easy run. Next Saturday is Mt Rob Roy then the following Saturday returning to Mt Tennent. They will be two good runs, plenty of rough hilly trails. Just glad I don't have to carry a back pack.

Friday, January 15, 2010

I Kid Ya Not ?

Distance: 13.85 km
Time: 72' 57"
Rate: 5' 16" per km
Weather: cloudy then part sun, temp 25 degrees, humidity 50%, wind light NW at 10 kmph
Week: 71.1 km, Jan & Year: 201.2 km

Long run tomorrow so today an easy run home for lunch and back to work. Not much to report, the river area quite, just a few kids splashing about.
One spikey bit of nature was an echidna on the river track just after the end of the south car park at Pine Is. Good size, didn't take much notice of me as he/she kept sniffing out the ants.
The only other echidna I have seen in this area was much further along the same track, closer to the Point Hut end, so these animals/mammals are spread apart on the sandy surface near the water. I only hope they are not the only two each looking for a partner. They would be over a km apart.
Stopped for a couple of minutes in fascination, great to watch.

Thursday, January 14, 2010

Up & Over the Hill, Urambi That Is !

Distance: 15.75 km
Time: 94' 08"
Rate: 5' 58" per km
Altitude gain & loss: 290 metres
Calories used: 1290
Week: 57.25 km, Jan: 187.35 km
Year: 187.35 km in 2 weeks at 93.67 km ave per week

It was finally a chance to go a bit longer today with a cloudy cooler day. Funnily, lacked motivation to get out of the chair watching the cricket at work, but their lunch break came around so I headed out.
I went towards Urambi Hill, was thinking of doing the base track but changed my mind and ran/walked over the top. There I met a man with his dog, the man was fine but the dog only had 3 legs, 1 hind leg missing. How the poor dog gets up and down this hill I can't work out. The man said the dog doesn't know any different and gets the around as best he can. That says something about not knowing what can be done if you just put your mind to it, and persevere.
Stated to come good after that, really felt flat and lethargic before. Must have been the down hill going towards Gleneagles and the faster open paddock on the river side of Urambi.
Reached the Tuggie creek and headed off to the Kookaburra Gate. Turned there, then back on the river track to Pine Is and up the road to work.
The clouds lifted a bit, some sun shine, humidity higher than recent days. Turned out to be better than early on suggested. Must have been the dog.

Wednesday, January 13, 2010

We Want Perfect Conditions All The Time.

1st run: 4.00 km in 19' 23" at 4' 51" per km
2nd run: 4.90 km in 24' 33 at 5' 01" per km
Weather: cloudy, temp 33 degrees, humidity 30%, wind calm
Week: 41.5 km, Jan & Year: 171.6 km

Broke the running up again into one before lunch and one after with a bike ride in between. Very warm again, humidity a bit higher than yesterday. Perfect conditions are rarely encountered, so I put these days ( and cold winter days) in the mental toughness basket. Sooner or later, a race will have conditions that are not perfect, these easy training days are therefore needed to get through those tough race days.
Some how, today's pace was much better than last couple of shorter running days. May be I am getting something out of it, even if it is sweaty & thirsty. But the 10 minutes in the river at the end makes it worth while.
May be tomorrow will be that descent longer run I need before Saturday.

Tuesday, January 12, 2010

Too Hot to do Much

1st run: 4.75 kms in 24' 12" at 5' 06" per km
2nd run: 4.45 kms in 23' 28" at 5' 14" per km
Weather: hot, sunny, temp 36 degrees, humidity 25%, wind WNW 25 kmph
Week: 32.6 km, Jan & Year: 162.7 km

Broke the running up again into two shorties, with a bike ride home for lunch. Both around Pine Is area, tried to stay under the trees and where the kids have built some BMX tracks.
Found a vacant stretch of river to spend 10 minutes in heaven in the water.
Nothing else to report, quiet all day. A cool change may help get a half descent semi long run done sometime this week.

Monday, January 11, 2010

Keep It Short When Hot

First run: - 6.85 km in 36' 48" at 5' 22" per km
Second run: - 3.75 km in 20' 13" at 5' 23" per km
Weather: sunny, temp 31 - 35 degrees, humidity 38% down to 30%, wind calm
Week: 23.4 km, Jan & Year: 153.5 km

Hot and dry today so I broke the running up into two easy sessions.
Nothing exciting, from work around the river area and back to work, car home for lunch and back to Pine Is. Second run similar only stopped for 10 minutes in water. Really nice but the water level is dropping fast.
Probably similar tomorrow, total fire ban and another very hot day.
By contrast, I have a brother that lives in Cairns, Qld. Total rainfall this year 275 mils in 8 days with heavy rain expected over the next week. Usual temperature range 25-31 degrees for the day,humidity sky high, wouldn't that be great ? Their rainfall in 1 week of January is half of our yearly total. No wonder I have no green grass to cut.
As well, I have a niece that lives in Mildura, Vic. Temperature today at 3 pm, 43 degrees, humidity 10%, wind northerly at 30 kmph, temp at 8:30 pm, 39 degrees, wouldn't that be great ? And, with the once mighty Murray River flowing gently by with all our left over water, a nice brown colour no doubt.

Sunday, January 10, 2010

Sunday in the Sun

Distance: 12.8 km
Time: 66' 51"
Rate: 5' 13" per km
Weather: very warm, sunny, temp 30 degrees, humidity 33%, wind NW at 10 kmph
Week: 12.8 km, Jan & Year: 142.9 km

Just about to head out this morning for a run when I decided to ring work to ask what time I finished tonight. Normally don't work on a Sunday but I knew I would be too tired to work on Saturday night, that's more normal for me.
I was asked if I could go in earlier as someone had rang in to say wife was sick and he had to look after her and the kids.
Therefore, this morning's run was a little shorter than planned, but that was good as it was getting warm when I had finished. Anything under 35 degrees is still Ok as long as there is low humidity and little wind, like today.
Normal run from home to Pine Is and back, had 10 minutes in the water to cool down and rest some tired legs, nothing to worry about. Ran easy, pace Ok, slowed down a bit by the up hill on the way home.
Not many about this afternoon, too hot for most, temp reached 38 degrees, the air con struggled under the pressure. It is summer after all.

Saturday, January 9, 2010

Cotter - Run No. 142

Distance: 40.7 km
Time: 4 hrs 40 mins 45 secs
Rate: 6' 54" per km
Altitude gain & loss: 850 metres
Calories used: 2990
Weather: start- sunny, temp 17 degrees, humidity 70%, wind calm - at finish, still sunny, temp 32 degrees, humidity 32%, wind NW at 20 kmph
Week: 90.2 km, Jan & Year: 130.1 km

I told the other 3 out there this morning that I would be slow and take the day as I felt. Better than expected but took it really easy walking the ups from the start through Pierces settlement, ( one house, there used to be about a dozen before the big bush fires from a few years ago). Then a bit of rhythm, still last out of the 4 of us but not far behind as we ventured down to Vanities Crossing. This would become heaven on earth on the return with the weather warming up quickly.
The onwards and upwards continued on the exposed dry and dusty fire trail towards Wark's road and DS8 on the Brindabella Classic course. The remaining trees finally provide relief from the sun, but the sound of flowing water in the creek was not there due to the dry spell of weather. Softshoeshuffle continued on after DS7, a locked gate now stopping the trail bikes from heading on towards Bendorra Dam Road and Bull's Head.
I turned around with the other 2, and returned to Vanities Crossing for drinks and a rest. Mick & Robbie continued back to the cars but I headed out again looking to find Softshoe near DS7 coming back from Bendorra Dam road.
The temperature was rising, Ok in the shade and plenty of that higher up in the mountains. We walked a bit to chat and finally I ran on to stop at Vanities Crossing for the most relaxing 15 minutes washing off sweat and dirt. Three trail bikes crossed over only to turn around and go back, may be to wash the dirt and dust off as well.
Even in the open I felt Ok, not overly hot and luckily with a nice breeze at our backs.
Time out there on feet was good, an easy day by running standards, no pace at all. Injuries from the fall not a problem after warming up.
Don't think I need the afternoon nana nap today, didn't go hard enough.

Ewen, is this Michelle a SFT candidate, or would I destroy her as well in the training ? Runs up hills well, I like the sound of that, good for Mt Rob Roy, Mt Tennent etc ?

Friday, January 8, 2010

Fitness Test

Distance: 9.7 km
Time: 56' 57"
Rate: 5' 52" per km
Weather: sunny, warm, temp 31 degrees, humidity 20%, wind calm
Week: 49.5 km, Jan & Year: 89.4 km

No point getting out of bed at 5 am, driving for half an hour tomorrow morning to find I can't put on foot in front of the other to run due to a dumb crash off the bike yesterday.
Contrary to the expert advise at work, I did go to work today. These advocates of time off to recover thought I could have milked out a week off, then return on light duties for a month, probably not much until after Easter. Digress, had my 1st Easter bun yesterday, but no eggs, yet!
However my work ethic is a bit stronger than that, I went to work but left that bucking horse in the shed for the day. Another perfect summer's day, I had to get out and test the injuries.
Started off really slowly, ran down to Pine Is, along to Point Hut and back to Pine Is. Stopped twice to stand and splash in the water, looking for as cool as I could find, I think it helped. Leg is not too bad, better as I warmed up, the elbow is the problem, landing on the point of the bone has now prevented me straightening the arm. I hope that doesn't take long to correct.
Tomorrow I will run where possible, walk the hills and go as far as I can, then turn back. I think Vanities Crossing will find me there for a long while. The forecast is very warm to hot again.
How can Ewen find links back to a "CJ" fall on 7/2/07. As I said, there is no photo of my bruises, not where they are, Kelley would spread that around the world in a flash, as long as I get some royalties.

Thursday, January 7, 2010

Must Learn to Concentrate....All The Time

Running - nil ( again)
Bike riding: 4 kms.......until disaster

Yesterday I forecast a busy day, and so it was. Not enough time to work let alone do other important activities, like even a few kms of running.
It all fell ( pun intended) apart at 6:30 am when a shopping trolley jumped out in front of me on the mtn bike while riding to work. I wasn't watching as it was " just there" on the edge of the bike path near Bonython.
Handle bars clip the trolley, bike goes sideways and I land heavily on the path. Ouch !!! Not much red stuff from right elbow, but very sore, right hip & bum even worse as I pick the bike up, can hardly move.
Luckily a work mate stops his flat tray ute and I manage to get bike on back of vehicle and me in the front seat. The next part is never easy, facing your fellow workers who laugh out loud at your misfortune. They love an incident. Patched up from the first aid kit, sent out to work as best they can. The usual story " let us know if you can't cope".
Bugger of a morning continues on the road, Murphy's Law comes in to play, accept this is not my day.
The only good bit is today is pay day. Thank God for that. Struggled around the shopping centre then finished off the day's work.
Ewen, Ruth & Kelley note: there will NO pictures of the bruises, not where it will be.
Hopefully I should be right for Saturday morning, try to run some or a good solid walk which will be just as good.

Wednesday, January 6, 2010

Much Improved, Great Day

Distance: 16.15 km
Time: 83' 17"
Rate: 5' 09"
Weather: sunny, temp 29-31 degrees, humidity 30%, wind light NW at 10 kmph
Week: 39.8 km, Jan & Year: 79.7 km

Much better today than last few days, seemed more relaxed even in to the light breeze. Ran home at lunch time and back to work. Stopped at Pine Is to get 10 minutes in the water, haven't been there for nearly a week, may be that is why I have been slower than usual.
Not much else to report, this week has been busy, need a quiet day and tomorrow is not it. Hopefully Friday will be quiet so I can be ready for a big Saturday morning from the Cotter to Bull's Head. Seems like the size of the field is growing even with a few regulars away.
Kelley, yep, you missed a fair bit while away. Too much to recall now. Ewen knows everything, he can fill you in one day. Good to have you back in town.
Ewen, the old guide to running still applies, "do the hills, cut back the distance".

Tuesday, January 5, 2010

A Busy Day

Distance: 9.75 km
Time: 53' 35"
Rate: 5' 30" per km
Weather: sunny, temp 27 degrees, humidity 40%, wind calm
Week: 23.65 km, Jan & Year: 63.55 km

Confession, " long lost" was a lady with only 2 letters to her name.
Today, a busy day with not much spare time. Luckily half of Canberra is out of town so work was easy. Second, I did manage to run home at lunch time, above details, not much but better than nothing.
Third, as a concerned global citizen about the warming of the planet, we are in the process of generating our our electricity from solar panels on the roof of our house. The house today was assessed for it's energy efficiency, it appears that we a reasonably good at home. Except I do like long hot showers, especially in winter. I may reassess that a little, but I do have more showers at work than at home in a week where the water usage is paid for by the taxpayer.
I been a little slack so far this year running wise, except Saturday on Mt Tennent so will have to kick up a gear. However, if a certain lady has a need for coffee & fruit salad, then who could say no. Call it a rest day and enjoy the company.

Monday, January 4, 2010


Running - nil

Didn't run today, not because of yesterday's tiredness or motivation. In fact would have been a nice day to run.
Instead caught up with long lost friend, had a chat and a coffee, so good to spend some time together.

Nothing else to report except I have taken inspiration from Susannah H-J. She ran 2nd to Pam at C2K for the females, but if you read her Face book page, she is back running, slowly, well over 20 km per day. That's 3 weeks after C2K. Well done Susannah.

Sunday, January 3, 2010

Hume to Home

Distance: 13.9 km
Time: 78' 04"
Rate: 5' 37" per km
Weather: sunny, temp 27 degrees, humidity 32%, NW 10 kmph
Week: 13.9 km, Jan & Year: 53.8 km

Dropped off at the service station in Hume on our way home from Manuka. This is the easiest way to run when time in the morning is limited to to family activities.
Nice day with a gentle following breeze, I decided to get off the main road and headed up Long Gully Road until I found a gap in the fences and headed across the nature park. Plenty of kangaroos but none willing to answer exactly where I would exit this grassy area. Eventually saw the houses of MacArthur, now I knew where I was.
Around the back to cross over Isabella Dr new the ACTEW sub station, found the pony club grounds to follow the track behind Gilmore and Chisholm to Johnson Dr. Finally home, just enough distance to make it worthwhile, glad I didn't have to go any further.

Saturday, January 2, 2010

Mt Tennent & Bushfold Flats

Distance: 25.75 km
Time: 3 hrs 23 mins 39 secs
Rate: 7' 54" per km
Altitude gain & loss: 1250 metres
Calories used: 2210
Weather: cloudy, temp 21-24 degrees, humidity 83% - 56%, wind calm to very light
Week: 111.6 km, Jan & Year: 39.9 km

Distance is not important when you run & walk up and down mountains. What would be easy on the flat is tough on a rocky technical track that is so steep in parts the GPS beeps on auto pause because you are not moving. Well, the legs are moving upwards but the rest of you stays in the same place.
We started from the Namadgi Visitor's Centre at the beginning of the Australian Alpine Walking Track that finishes about 650 kms away in Victoria. We did about the first 12 of those kms under a cloudy, very humid sky. Luckily it wasn't cold.
Ran well up the mountain and down on to Bushfold Flats. The group of us totalled 5 with Carol starting a little earlier and meeting us up there some where sitting on a rock. Surprise packet, pocket rocket was Elle going up the front trail for the first time, probably slowed down by the two Michael's around her. She did very well today.
A few fallen trees on the track to Bushfold due to wind. We later met a ranger and told him about the trees, he will no doubt tell his boss and hope some one else gets the job to cut them up and move them out of the way.
The run down to Apollo Road gate requires care on the loose gravel but the run up is as difficult as it gets. Walked too much but then it is only a training run and I had already done 15 kms and almost been to the top of the mountain. Light drizzle from low clouds bought the humidity down as the going was slow as we passed up through the 1000 metres ASL heading to almost 1400 metres on the top.
Even on a cloudy day the bush walkers are out, a couple near the top, another two couples going up as well as we carefully rock hopped our way down. Then we met Peter, an old fella with arthritic knees, two walking poles on his way to a bridge and a seat near Cypress Pines Lookout. He does this walk regularly, we have seen him plenty of times before, he does very well to be out and about. He told me I am using up all my reserves, I will need them when I get to his age. I hope I make his age!
Another brilliant day on the mountain, certainly not easy, but gee it's fun. These days are about time not distance, difficulty factor makes up for the lack of kms. Nanna nap this afternoon.

Friday, January 1, 2010

Down to the Oval

Distance: 14.15 kms
Time: 68' 50"
Rate: 4' 52" per km
Weather: sunny, temp 29 degrees, humidity 45%, wind NW at 20 kmph
Week: 85.85 km, Jan & Year: 14.15 km

Last year is over, a new one began today. Don't know that it will be much different to 2009, might just tinker at the edges to improve and keep the effects of age from doing too much damage. On thing is to keep some speed work going. I ran down to Calwell oval this afternoon to find the place completely empty.
I ran around the outside of the two playing fields 3 times, it's just under 1.7 kms in distance each time, about 5.05 kms in 24' 45" at 4' 54" per km pace.
Then in lane 5, bare feet, twice x 5 laps in 19' 46" at 4' 26" per km pace.
The grass needs a cut, but underneath is nice and soft.
Tomorrow morning, we climb a mountain.

Year 2009 in Review

Distance: 10.85 kms in 58' 53" at ave 5'25" per km
Weather: cloudy, temp 28 degrees, humidity 45%, light nthy wind
Week: 71.7 km, Dec: 455.8 km, Year: 4506.5 km

Per month: 375.5 km
Running days: 289/365 ( 79.1% )
Per run day: 15.6 km
Per week: 86.6 km

Last 12 years:
Total kms: 45404
Running days: 2727/ 4383 ( 62.2 % )
Per run day: 16.65 km
Per week: 72.7 km
Per month: 315.3 km

Year 2009 seemed to amble along running wise, only 3 ultras, Six Foot Track, Glasshouse mtns 83 km and 24 hour at Caboolture) and a marathon ( Fitzroy Falls ). That's the down side of concentrating on long distance and only running off road. The tapering and recovery take so long. Plenty of really good events are missed but they are on hard surfaces. Ran many of the mountain running events as well, always good fun.
None of the ultras were Pb's but as always fun. The marathon at Fitzroy Falls was probably the best run of the year. Other highlights was being able to stand on top of Mt Tennent so many times especially going up the front Alpine Walking Track, a difficult technical trail, great views back over the valley. Just love the mountain, in fact going up there tomorrow.
Other highlights stand out, Martin Fryer's run at the Commonwealth 24 hour run covering 433 kms, 2nd only to Kouros in ultra running world wide. Pam's brilliant effort at C2K, just so good, and the efforts of Jo Blake, surely under estimated with a second to Martin in the 24 hour, another 224 kms at the nationals and a great win at C2K to finish the year.
I didn't get sick or injured, nothing except motivation and the weather stopped me from doing what I like to do. Plenty of mountain bike riding as well, didn't fall off last year, good cross training and fun.