Two Fruits

Tuesday, November 30, 2010

Three Days of Rain

Distance: 9.05 km
Time: 51' 57"
Rate: 5' 44" per km
Weather: cloudy, light rain/drizzle, temp 14 degrees, humidity 90%, wind southerly 15 kmph
Week: 17.1 km
November: 243.45 kms in 19/30 days at ave 12.8 kms per run day
Year: 4035.1 kms in 11 months at ave 366.8 kms per month

Yesterday it was will I, should I, I didn't. Run in the rain. I had a nana nap at work in front of the TV. Much better for the rest.
Today, no choice, but to get out there and get something done in the rain. Nothing special, climbed the hill behind Bonython on a slippery muddy surface. Plenty of water now flowing down the Murrumbidgee. Soon the canoeists and paddlers will be out to enjoy the fast flowing water.
Saturday morning, a return to the Cotter for the 21 miler. I heard that Vanities is closed again due to the high water level. Hopefully we can get through again, the same as a couple of weeks ago. Otherwise, it's a long way to go back.

Sunday, November 28, 2010

A Wet Weston Park

Distance: 7.0 km plus 1.05 km warm up
Time: 32' 57"
Rate: 4' 42" per km
Weather: cloudy, rain, temp 16 degrees, humidity 98%, wind northerly at 15 kmph
Group start: 37
Finished: 51st out of 87
Week: 8.05 km, Nov: 234.4 km, Year: 4026.05 km

Rainy conditions greeted us to run our last monthly handicap around Weston Park. All the tents had to be erected so much more work before the start. The course was also changed from an out and back to 2 loops of the short course, still running 7 kms but on a better surface ( not by much) than through the long grass and mud behind the Yarralumla nursery.
Apart from the water, conditions weren't too bad for running, it wasn't cold at 15 degrees air temp.
I had calculated that I needed to win today to be any chance for the overall points score, but that was never a chance.
I did finish in 3rd place for the age % for the year, although many better runners didn't compete in enough events to get a prize.I eased my way through the run, still passing Ewen & then Strewth will only a km to go. Many of the back markers overtook me including the lovely and improved Michelle.
I now need a few sunny days to clean out the handicap trailer & dry the tents.
Ewen, I guess Campbell coffee is on the agenda now with a new " friend" to wait(ress) on you ?
Is Miss Abs is yesterday's news? So fickle these males.

Saturday, November 27, 2010

Very Pleasant

1st run : Distance - 22.6 kms in 2 hrs 28 mins 24 secs at 6' 33"
2nd run: Distance - 8.5 kms in 52' 50" at 6' 13"
Altitude gain/loss: 550 metres
Weather: sunny, temp range 15-24 degrees, humidity 80% down to 50%, wind calm
Week: 100.45 kms, Nov: 226.35 km, Year: 4018.0 km

We arrived at the War Memorial to start a little earlier than the pack in case they were going our way from their later start. We started out by giving Mt Pleasant a visit. It's a tough short climb from the back up the Cross Country course as it notes on the signs.
Back on the main Ainslie trail we met the first group lead by their captain Ewen. On they went towards the wetlands, as we continued towards Ainslie to catch the Cotter group. Said Hi as we passed them, didn't see them again.
We did the reservoir loop, then back at the saddle, down to Campbell Park where it was all go.
Groups of cadets ( around 30 in total) were out doing orienteering training, followed by the drill Sargeant on his mountain bike back down the track.
Then as we passed by the Defence offices a couple of dragon lizards were upset by our presence, so we kept away from them. Plenty of bunnies and kangaroos about as well.
Arrived back at the start as the first group returned from the badlands tour, a short chat with them before they headed off for coffee at Campbell shops. I presume the average coffee at the AWM cafe last week was the last one for a while.
We headed to Weston Park for a tour of the monthly handicap course for tomorrow. It's not too bad, short grass mostly where it has been cut, but a couple of places the grass is long especially around the back of the nursery. Should be interesting to run the long course on Sunday. I hope we don't lose anyone.
A nice pleasant day with Softshoe, we return to the Cotter next week to get a little more serious with a small mountain to start before the 21 mile begins. Vanities will be a little lower, still have plenty of flow and refreshing nearing the end of the adventure.

Friday, November 26, 2010

Building up the Bank

Distance: 15.15 km
Time: 84' 36"
Rate: 5' 35" per km
Weather: sunny, temp 25 degrees, humidity 50%, wind light NNW at 15 kmph
Week: 69.35 km, Nov: 195.25 km
Year: 3986.9 km in 47 weeks at ave 84.8 km pw.

Another nice day to add some easy kms to the bank. However, as wise ultra runner Phibes says, "there is no such thing as junk kms", they all count and go in the bank.
Nothing to report, beaut morning to be out and about. No one else about except some school kids who have finished for the year.

Thursday, November 25, 2010

Calwell Oval- 25 laps in Lane 5

Distance: 10.95 km
Time: 48' 48"
Rate: 4' 32" per km
Weather: sunny, temp 25 degrees, humidity 45%, wind light NW at 5 kmph
Week: 54.2 km, Nov: 180.1 km, Year: 3971.75 km

Beautiful morning on the grass running track at Calwell. Arrived to find the last of the lane marking being done to finish off a very nice area.
As usual ran bare feet in lane 5 to do 25 laps at " cruise interval" pace. It's not a full tempo session as I stop after 5 laps, have a drink, then change direction.
First set of 5 laps at 4' 45" pace then gradually increased the pace to run the last set at 4' 16" pace. Felt really good all the time, and will try to get a few more of these done during the summer. These are my 2nd favourite training session.

Wednesday, November 24, 2010

Theodore Hills

Distance: 16.2 kms
Time: 1 hr 44 mins 11 secs
Rate: 6' 26" per km
Weather: sunny, temp 23 degrees, humidity 50%, wind calm
Distance: 13.95 km
Time: 79' 03"
Rate: 5' 40" per km
Weather: sunny, temp 23 degrees, humidity 50%, wind light northerly 10 kmph
Week: 43.25 km, Nov: 169.15 km, Year: 3960.8 km

Monday was a return to the two hills behind Theodore, I haven't been up either in a few years mainly due to working in the day time. This week I am afternoon/night shift so get to run from home in the morning. Both, especially up and down Tuggeranong Hill are difficult, steep in places and slippery even with good shoes.
The hill behind Ewen's place, I call Theodore Hill, must have a proper name ( or a pet name) is much easier and provides a great view over the Tuggeranong Valley.
The going up rate was slow but steady, walked a few times mainly for safety, but very enjoyable.
Tuesday, nothing special about a run down to the river and back home. Spent 10 minutes in the water half way through, really nice but it slowed me up on the way home.
Times are not reflecting the return to some fitness, but the enthusiasm is back.

Sunday, November 21, 2010

Packed to the Rafters

Distance: 13.1 km
Time: 74' 41"
Rate: 5' 42" per km
Weather: sunny, temp 24 degrees, humidity 24%, wind calm
Week: 13.1 km, Nov: 139.0 km, Year: 3930.65 km

Easy run from home down by the river and back. Plenty of water flow in the Murrumbidgee so the rafters and canoeists were out in force enjoying the better conditions.
Really nice day so I hope the participants in the Triple Tri don't find the conditions too warm.
Certainly the mountain bike leg in and around Stromlo then the run leg over Mt Taylor will be tough.
Mrs Muscles is running the final mountain leg over Red Hill, but the temps may have peaked by the time she gets out to face the terrain.
I hope she is in the same shape as Ewen's new friend in the video, abs....olutely. I wouldn't think Kelley is anywhere near in that shape, or will ever be.

Saturday, November 20, 2010

Cotter - Run No 148

Distance: 30.55 km
Time: 3 hrs 4 mins 39 secs
Rate: 6' 02" per km
Altitude gain/loss: 720 metres
Weather: sunny, temp range 10-17 degrees, humidity 75% down to 55%, wind calm
Week: 55.5 km, Nov: 125.9 km, Year: 3917.55 km

Brilliant morning at the Cotter, almost perfect conditions with company conducive to good running. Surprise at the start when Martin Fryer also arrived to join us. Always good to have him around as you get the updates on what is happening. And there is plenty on the go. Some good advice as usual on how to achieve the next goal.
We did the 18 mile course plus Mt McDonald in reverse as we were unsure about the water level in Vanities Crossing. If that was too high, we could at least turn back and implement plan B.
It was high, well over normal level and similar to that in the photos that have been circulated. Nice temperature, cool but not cold, we waded through leaving shoes on, a good decision as there were a few more crossings to get wet feet.
Martin turned off to do the 21 mile in reverse and we had to power on to keep him behind us, basically we ran scared of getting caught even with a 3.5 km advantage.
Water over the tracks at Padovans, very unusual, but nice. We were having a short break at the top of Jelly legs when Martin came in to sight, so off we went.
He continued on to do Wimps way as we then did Jelly legs and then climbed Mt McDonald gaining great views of the new dam construction work. A fast finish down the road as a group of cyclists were climbing up. Martin had just left, leaving a message with the road gang.
Probably one of the better days at the Cotter in many a year, perfect conditions, finished off with 10 minutes in the fast flowing water from the over flow of the Cotter dam.
Next week we will make a one off trip to the War Memorial for a Bush Capital course run, then back to the Cotter in 2 weeks, hoping for repeat conditions. Thanks to the 3 M's for their company.

Thursday, November 18, 2010

Please Explain

Dist: 7.25 kms in 36'09" at 4' 59" per km
Distance: 10.7 km
Time: 56' 40"
Rate: 5' 17" per km
Weather: sunny, temp 24 degrees, humidity 35%, wind WSW at 15 kmph
Week: 24.95 km, Nov: 95.25 km
Year: 3887.0 in 46 weeks at ave 84.5 km

Yesterday was a quick circuit of Isabella Plains on the bike paths again as I had to be back ready to go out at 6 pm. Gee, I dislike running after a day at work.
Today, finished work again at 4 pm, but with a little bit more time, headed down towards the river on the dirt tracks, much more likeable but slower. Conditions were really nice, warm enough, sunny with a gentle cooling breeze. Nothing to report about either running days.

Let me explain about the near future. I have given out plenty of hints recently including yesterday's title.
There are 1440 minutes in 24 hours. Plan A. Next major objective, to go further than I have even been at one go.
I will give Six Foot Track a miss next year. I have the belt to go with the buckle, so a year off won't hurt. It is also only a couple of weeks before I start 5 months of leave to miss a Canberra winter. A few blog's ago I wrote about Big Red, I intend to run up Big Red while I'm away, don't know when, just want to do it.
If I get the 24 hour out of the way in April, then the rest of the holiday will just involve running for fun, along a nice beach, through a state forest or national park, or around a park or lake somewhere. Wherever it is, it won't be cold. However, with time to do nothing, then I may just be in Qld when there is major running event on, or may be not.
The mobile cubbie house is now parked in our yard, almost ready to go as soon as we buy the TV and antenna. That's about all we need, we will be self contained with no need for anything else. Might buy a laptop to keep you informed on an irregular basis with a few photos as to where we are and what is happening.
Cotter on Saturday will be interesting, judging by the pictures on Dave Baldwin's Facebook page of Vanities Crossing, bring swimming gear, we will get wet. Can't wait to get back to the serious stuff, it's taken the usual 5 weeks for me to get back in to the groove after the last ultra.

Tuesday, November 16, 2010


Distance: 7.00 km
Time: 38' 06"
Rate: 5' 26" per km
Weather: cloudy, temp 18 degrees, humidity 45%, wind WNW 15 kmph
Week: 7.0 km, Nov: 77.4 km, Year: 3869.05 km

Didn't run Sunday or Monday for numerous poor reasons. But today after a full day at work, no mid day break, I ventured out late this afternoon.
I had to run on the bike path, mainly due to the long grass and muddy edges. A nice even pace, but gee, I need many more kms before the end of this year.
Next year, it all has to be done in the first 4 months or it won't get done.
Therefore, the rest of this year has to rebuilding the base with the Tour de Mountain in December a nice run over a few hills to finish the year.
Then, hopefully the Orroral Valley 30km will be on in January and the Lightning Strike 30 km in February. I will know where I am at after that, and whether the next challenge is achievable.

Saturday, November 13, 2010

Touring de Mountain

Distance: 24.0 km
Time: 3 hrs 4 mins
Rate: 7' 40" per km
Weather: sun/cloud, temp range 18 - 25 degrees, humidity 80% down to 65%, wind mostly calm with a few gusts
Week: 52.5 km, Nov: 70.4 km, Year: 3862.05 km

The original intention was to run at the Cotter but the road at Vanities Crossing is closed, too much water. It would have been a long way back if we had to turn around. So Softshoe and myself ran/walked a variation of the Tour de Mountain course starting at the Mawson Playing Fields. A very warm morning with high humidity not common for us. The clouds were closing in from the western mountains but no showers came our way.
Met Elle & Kerrie T on the fire trail around Mt Taylor, they had started early & much quicker than us. Softshoe recovering from last week's Deep Space 44km run and I can't seem to get back to any form at all. However, a nice morning, plenty for us to chat about as next year's plans are laid out and decided on.
Certainly glad to finish, both of us had done enough.

Friday, November 12, 2010

Summer at Last

Distance: 10.6 km in 62' 52" at ave 5' 56" per km
Week: 28.5 km, Nov: 46.4 km
Year: 3838.05 km in 45 weeks at ave 85.3 km ( going backwards fast)
Bike: about 20 kms.

At last, a couple of sunny days where the weather sometimes resembled summer. Nice day today so I rode the bike home at lunch time and back to work. Total riding for the day about 20 kms, but I don't count riding as training, more a means of getting to work and back. Plus a bit of enjoyable fun in the sunshine.
Thursday, I stopped at the river for 10 minutes in the cool water, really nice at this time of year and good for the legs, even if I haven't done enough to warrant any therapy on them.

Wednesday, November 10, 2010

Little Brownie & Big Red

Distance: 5.75 km
Time: 30' 06"
Rate: 5' 14" per km
Weather: cloudy, temp 24 degrees, humidity 55%, wind north 20 kmph
Week: 17.9 km, Nov: 35.8 km, Year: 3827.45 km

Rode bike home at lunch time and ran back to work the usual way behind Bonython on the gravel tracks.
I came to a startling halt when a 1 metre brown snake moved in the short grass beside the track. Luckily it went back into the longer grass or I would have been the Bonython high jump champion. First local snake of the summer, don't need any more, but probably will see some.
The run back was Ok, looked like rain was on it's way but only a little fell later in the afternoon.

Big Red, it's a sand hill west of Birdsville. I've put it on the list for next year. I should be able to run it as I won't be attempting to drive up it.

Tuesday, November 9, 2010

Almost But Not Quite

Run - 8.85 km in 51' 45" at ave 5' 51" per km
Week: 12.15 km, Nov: 30.05 km, Year: 3821.7 km

Bike ride - approx 20 kms easy

Nothing too much to write, a pinched sciatic nerve has slowed progress. However, yesterday I had 10 minutes in the cool water of the Murrumbidgee River. Plus a return to riding the bike to work over the past 2 weeks has helped stretch out the left hammie.
I'm almost there, feel good but can't up either pace or distance. Good to watch the boys out on the mountain on Sunday plus a great result from Kerrie Bremner at the World 100 kms over the weekend to run 8 hrs 24 mins to finish 19th in the world. She ran at 5' 02" pace, unbelievable to know there were some very fast girls in front of her over 100 kms.

Sunday, November 7, 2010

Launched Into Deep Space

Distance: 3.3 km
Time: 27' 37"
Rate: 8' 24" per km
Weather: cloudy, light drizzle, temp range 8 -13 degrees, humidity 90% - 70%, wind calm
Week: 3.3 km, Nov: 21.2 km, Year: 3812.85 km

The brave and the strong ran the Deep Space Mountain marathon, the 25 km up and down Mt Tennent, the 18.5 km over the range to Orroral River and back and the short but tough 8 km up to the tower and back.
I originally intended to drive up Mt Tennent to attend the drink station at the corner of Bushfold Flats trail. However, rain and grading of the fire trail meant a slippery surface and we were not permitted to drive even in 4WD.
Therefore, a walk/run from inside the road gate to the DS. The track wasn't too bad and would have been driveable, but higher up the track would have been dangerous.
I ran/walked the up hill in a blistering time of 17'36" for 1.63 kms at 10'48" pace. The down hill was quicker in 10 mins even at 6 min pace. Such speed.
Light drizzle or low mist hovered while the longer distance runners went past me twice. It is always nice on this mountain no matter the conditions. Everyone was having fun, although not always showing on their faces.
The leader in the 44 km was cruising, he was holding back to eventually run a race record beating Martin's time from last year by 2 minutes. Vanessa was her usual strong self, just 2 minutes outside her best time for the course.
Congratulations to Softshoe on his run today, all the training showed up with a great run in 5 hrs and 56 seconds, in front of many other well credentialled runners including Mick & Nick.
I'm not quite ready to get back seriously into the running, but with better weather forecast for this week, looks like it will be soon. Probably get out to the Cotter on Saturday, it could be very warm with an early prediction of 32 degrees in the afternoon. Very nice.

Thursday, November 4, 2010

No Time For 60 Minutes

Yesterday & Today:
Running: - Nil

Loss of interest due to weather & " can't be bothered " attitude.
I have been through many recovery weeks after tough ultras and this one is no different.
Only two and half weeks since Spiny Cray from which I suffered no injuries. Therefore, it's just takes time to get back to running normal. That will usually take about 5 weeks.
I feel Ok, but once the New Balance shoes are on, there is not much in the tank. This crap weather doesn't help much either.
Tonight at the AIS track, there was a one hour event on the program. I love this event, but I don't finish work at night until just after 7 o'clock and the run started at 7:45 pm. Not enough time to drive out there and get to the start line. A miss this year. May be next year.

Tuesday, November 2, 2010

I'm Average

Distance: 5.3 km
Time: 29' 45"
Rate: 5' 37" per km
Weather: cloudy, temp 16 degrees, humidity 65%, light west wind at 10 kmph
Week: 27.15 km, Nov: 17.9 km, Year: 3809.55 km

At least I was average last Sunday. The vet's roving reporter ran me to tonight to ask what I thought about finishing in the middle of the field at the monthly handicap ? I finished 38th out of 75 finishers, close enough. How did I like the course ? How has my running year been, what have I done ?
Answers will be in the next edition of the Vetrunner.
I left my bike at work last night, raining, so no riding, I would fall off for sure. Today I rode it home at lunch time and ran back to work. A struggle indeed, just no go at all.
I know why. Five days of running in a row after 9 days of nothing after a 57 km run in the tropics. No wonder I'm tired. As well, siting has caused a niggle in left hammie, sciatic is all I hope it is. Hopefully that is go away with a rest day or two, and few more bike riding days. Some sunny days would also help, as well as a couple of good night's sleep.

Monday, November 1, 2010

A Routine of Sorts

Distance: 12.6 km
Time: 70' 20"
Rate: 5' 34" per km
Weather: sunny, temp 18 degrees, humidity 55%, wind calm
Week: 21.85 km, Nov: 12.6 km, Year: 3804.25 km

It's time to get back in to some kind of routine. I had to let the belt out one notch this morning as I returned to work. I must have been grazing in a good paddock while on holidays.
Today, nothing special, just a run home at lunch time and back to work. Rode the bike to work this morning, but rain at day's end meant leaving it there overnight. At least I'm trying to get back to normal if only the weather plays ball.
At the Melbourne Cup races tomorrow, the favourite will win like champions should. "So You Think" won't have to carry my money, just my best wishes.