Enjoying the Sunshine & Water

Today:Distance:  13.35 km
Time:  77' 07"
Rate: 5' 46" per km
Weather: sunny, temp 19 degrees, humidity 45%, wind calm
Week:  13.35 km,  Year:  2370.25 km
October: 472.00 kms in 28/31 days at ave 16.85 kms per run day

A nice day for a recovery run along usual tracks behind work. Nothing much to report, one blue tongue lizard also enjoying the warm day.
Stopped at the river for 12 minutes in the water to aid a couple of tired legs after a weekend of tough running. All seems Ok, must have been the massage last Friday that helped. Nice soft hands still found the couple of sore spots.
Last day of October today so the monthly running kms have jumped by big amounts since the low kms of the long holiday.
After Centennial Park in February, the monthly totals go like this:
March - 62.1 km
April - 165.45 km
May - 168.8 km
June - 105.55 km
July - 114.7 km
August - 176.5 km
Sept -  386.35 km
Oct -  472.0 km

It's only due to a good plan, a good recovery regime, experience & probably lots of luck that I don't have any injuries. Planned rest days are essential, but so is doing the hard yards as required by the coach.
A big November with a good  run to Bulls Head & back on Saturday. A nice sunny warm day is forecast, should be fun. As always, looking forward to Vanities Crossing on the way back.

Arboretum - Monthly Handicap

Today:
Race:
Distance: 7.0 kms in 33' 44" at ave 4' 49" per km
Start group: 35
Finished: 20th/ 102
Warm up & cool down:
Distance: 10.25 kms in 56' 30" at ave 5' 31" per km
Weather: sunny, temp about 17 degrees, humidity 45%, wind WNW 20 kmph
Week:  113.00 km, Oct:  458.65 km, Year:  2356.9 km

It's a tough undulating course on the western side of the Arboretum, a great location that will only get better as the trees grow.
Rain during the week settled the track surface nicely, just a couple of soft spots where machinery had loosened the track.
Felt really good after yesterday's outing in the Namadgi National Park. A good solid run from near the back at the start, caught plenty after the turnaround except Ewen & Janene in particular.
Stopped at Pine Is for 22 minutes in the cool water which has helped plenty.
Bit low on the weekly kms but a rest day on Tuesday and a short run before a massage on Friday were both needed. I should benefit from both next week.

Honeysuckle & Orroral Valley

Friday:
Distance: 9.00 km in 48'11" at 5'11" per km
Weather: sun/cloud, temp 15 degrees, humidity 66%, wind calm
Today:
Distance:  36.75 km
Time: 4 hrs 23 mins 56 secs
Rate:  7' 10" per km
Elevation gain: 1043 metres
Weather: cloudy, light drizzle at start then fine, temp 16-19 degrees, humidity 95% down to 80%, wind calm
Week:  95.75 km,  Oct: 441.4 km,  Year:  2339.65 km

Friday was an easy flat run around the suburbs before a massage at noon. No real problems found which was a surprise, felt good.
Today, a group of us ran from the old Honeysuckle Tracking Station over the range to the old Orroral Tracking Station to measure the distance for the Deep Space Mountain marathon & other events in 2 week's time. It's an out and back course so the turnaround point will be just outside the entrance gate at 10.55 kms, back to the start for the half marathon & a double for the full. Very tough events.
Then Mick, Alvin & Softshoe ran out towards Smoker's Trail. Peter T & Carol returned to the start. Mick & Alvin turned at the top of the main hill and went back over the range to the start.
We continued on to Smoker's Trail, then across the valley on a soft & not level grassy trail. A bit of water logged parts, but we got through with wet feet.
Ran well mostly, only walked the steep up hill climbing the range.
Heaps of kangaroos about, curious & not moving until necessary. One dead wild dog, just bones.
Great day out in the national park. Excellent training area.
Thanks to the guys, Carol & John H for their help & great photos on John's Facebook page.

Three Day Update

Tuesday:   Rest day
Wednesday:
Distance:  20.7 kms in 2 hrs 4 mins 55 secs at 6' 02" per km
Today: 15.00 kms in 83 mins 45 scs at 5' 35" per km
Weather: both days, cloudy, temp 12-15 degrees, humidity 60%, wind SE or E 15 kmph
Week:  50.00 kms,  Oct:  395.65 km,  Year:  2293.9 km

The weather closed in for a rainy crappy day on Tuesday, so took the planned rest day I had hoped to get. Also had a few others bits and pieces to do, so it worked out well.
Wednesday, a long hilly run starting from home to Theodore sub station. Then the full circuit of Tuggeranong Hill, back to the sub station. Back home via Calwell oval.
The grass was being cut as I ran through the area. lanes 5 & 6 look good now, just need a warm sunny day to appreciate what we have and to a churn out a few laps.
Today, a run down to the river. No where near as hilly as Wednesday. Very quiet on the trails and a nice easy outing, felt good.
Not sure if I'll get a run done in the morning. Having massage at 11:30 am, so no running afterwards to undo all the good work. I know this one will hurt, a few sore spots need attention. best to get them fixed now, than run through and get injured.
Otherwise, all is good.

Recovery Run

Today:Distance:  14.3 km
Time:  83' 10"
Rate:  5'  49" per km
Weather:  part sun/cloud, temp 26 degrees, humidity 36%, wind NW 26 kmph
Week:  14.3 km,  Oct:  359.95 km,  Year:  2258.2 km

The weather is supposed to turn a bit average during the week. I'm waiting for a nasty one so I can have a rest day.
However, today was Ok except for the wind. A standard run down to Pine Is from home. I'm on night shift at work, so running in the morning.
Stopped to have 15 minutes in the river, very nice. Then a much slower jog home.
Nothing to report, felt Ok, but that was far enough.
Ewen, on Sunday at the Arboretum, the course is on the western side of the hill. The short course is not flat but it stops short of the hilly parts of the long course.
The up and downs are long drawn out affairs, not steep at all, but will take some doing. I see lots of Frylink competitors walking from the 2 km to 3 km marker with a fast down hill finish over the last 500 metres on the road.
You and Ruth will hate the long course, it looks hard & it is hard. But it will be fun.

Arboretum - laps around the outside

Today:
Distance: 45.4 km
Time: 5 hrs 16 mins 24 secs
rate:  6' 58" per km
Elevation gain: 750 metres
Weather: sunny, temp range 11- 27 degrees, humidity 95% down to 25%, wind mostly calm then up to NW 25 kmph
Week:  127.8 km,  Oct:  345.65 km, Year:  2243.9 km

Softshoe joined me to run 5 laps x 8.33 kms each plus a bit extra around the outside of the Arboretum.
We started from outside the main gate as it is locked due to construction work. The first 2 laps were anticlockwise so going up the gun barrel first, the undulating hills on the western side, to be used next Sunday for the vet's monthly handicap. Changed direction for laps 3 and 4, then back to anticlockwise for lap 5. An out & back to make the distance over 45 kms which we planned to achieve.
The course followed the power lines to the southern end, then on the open flatter trail next to the Tuggeranong Parkway back to the start. We stopped to replenish drinks & to get something to eat after each lap. It started out mild but humid then the heat really was noticeable but the humidity dropped quickly.
A great course with plenty of challenges, certainly one we will do again, may be another lap or two if the weather permits, ie, doesn't too much warmer.
Finished at Black Mtn peninsular for 10 minutes in the water mainly to wash off the dirt & sweat. It's not quite cool enough for proper recovery.
Then a couple of hours walking around the Leisure & Pleasure show at EPIC, felt Ok at the time but tired now.
looks like a couple of easy days coming up to recover.

Helping Out at Two Peaks

Today:Distance:  18.1 km
Time: 1 hr 58 mins 20 secs
Rate:  6' 32" per km
Weather: cloudy, temp range 18-23 degrees, humidity 65% down to 40%, wind calm
Week:  82.4 km,  Oct:  300.25 km,  Year:  2198.05  km

Softshoe and myself volunteered to do the drink station & road crossing safety on Mt Ainslie road during the AMRA Two Peaks event starting from the Mt Majura Winery.
The runners & walkers would have had a perfect morning for the event, nice mild cloudy day with no wind. We waited until the last 2 girl walkers went thru, then ran 5 kms to collect course marking signs.
Later after returning to the start, we ran another 13 kms around the first part of the course leaving out the two mountain peaks. Easy pace again checking the course.
A good day, a few more kms in the bank without pushing the pace as we would have done if we had entered the race itself.
Excellent turnout in numbers from a good starting location.
Long run tomorrow from the Arboretum.

A Week Going Well

Today:Distance:  16.1 km
Time:  91' 31"
Rate:  5' 41" per km
Weather: sunny, temp 26 degrees, humidity 30%, wind NW 15 kmph
Week:  64.3 km, Oct:  282.15 km,
Year:  2179.95 kms in 42 weeks at ave 51.9 km

Another nice day to finish the working week. A run in the usual nature park/ river area locations.
Stopped by an upset frilled neck lizard in the nature park near Woodcock Dr.
Finished run at Pine Is with 15 minutes standing in the river, great. Very few about in contrast to earlier in the week.
Drinks duty at the Two Peaks event on Saturday morning. Probably only a shortish run, long run on Sunday.
News from Mrs Muscles injury is not good, upset at the running prospects in the short term at least. She will come good, a tough lady trying to get back on the trails.

A Fast Moving Echidna

Today:Distance:  14.4 km
Time:  80' 21"
Rate: 5' 35" per km
Weather: sunny, temp 25 degrees, humidity 28%, wind NW 19 kmph
Week:  48.2 km,  Oct:  266.05 km, Year: 2163.85 km

Another beaut spring day in the nation's capital.
The Queen is here at the moment, but she is staying in Yarralumla. Apparently the G-G had to move out of her room to make way for the Queen & her hubbie. They could have stayed at my place and had their own room, plus own private facilities. Close to public transport, nice running trails close, quiet neighbours, no road noise. May be next time.
Enjoyed the nice day, running near Woodcock Dr in Gordon so not near the river, I came up to a fast moving echidna, nice solid size. As I slowed getting closer, down goes the head and became a small prickly bundle. So cute.
Finished as I often do, with 10 minutes in the river, so nice.

Less Than An Hour

Today:Distance:  8.45 km
Time:  46' 20"
Rate: 5' 29" per km
Weather: sunny, temp 22 degrees, humidity 33%, wind NW 10 kmph
Week: 33.8 km, Oct: 251.65 km, Year:  2149.45 km

No split shift today, so just an hour for lunch. A bit more than an hour if you include getting changed time, shower time, chatting time etc. That doesn't include eating lunch which can be done at any time.
I needed an early finish at work to get Mrs TF to the airport tonight, complicated by the Queen arriving at 6 pm. We were unsure of any traffic delays. All Ok, she arrived in Hobart just after 9:15 pm, a bit of a rough trip, but safely.
Run today nothing special, except for two huge kangaroos on a track in the nature park near the south end of Pine Is car park. Arrived at a corner, both of them on the path in front of and scared the daylights out of me, very big, A short trip out to near Point Hut and back via Bonython to make the most of a really nice day. A nice 8 minutes in the river to finish off, then a short jog back to the depot.
Hopefully, a longer run tomorrow.

Longer Intervals

Today:Distance: 13.2 km
Time:  66' 56"
Rate:  5' 04" per km ave
Weather: sunny, temp 20 degrees, humidity 33%, wind NW 10 kmph
Week:  25.35 km, Oct:  243.2 km, Year:  2141.0 km

Ran 6 x 1 km intervals on the gravel track between Bonython and Woodcock Dr in Gordon. Averaged between 4'35" and 4'39" per km so not fast, but a little quicker than the undulating trails I usually run.
It's a nice area to run and part of the usual track I run about 5 times a week. A neat little up hill just to change stride pattern near the Bonython end mixed in with some soft gravel. All Ok, but it does slow the pace.
Finished there, ran down to Pine Is beach for 15 minutes in the cool water. This day, no one else about, I presume the older kids have gone back to school.
Good session, nice day out, very enjoyable.

I Think It Had Legs

Today:Distance:  12.15 kmTime:  69' 17"
Rate:  5' 42" per km
Weather: sunny, temp 18 degrees, humidity 27%, wind SW 9 kmph
Week:  12.15 km,  Oct:  230.00 km,  Year:  2128.8 km

Nice easy nothing run just enjoying a mild sunny midday. The river track between Pine Is and Point Hut always throws up surprises, some of the human kind as well.
If it's not snakes or the odd rabbit, kangaroos don't get a mention, too many of them, then it can be anything else mother nature has created.
Today, it looked like a snake, not a brown or black, but a solid tiger maybe. But I think it had legs as it turned away from me fairly quickly. A nice goanna or big lizard. Still scarey until identified.
Perfect day to be out, a few kids about on the beach, even a couple in the water, as cool as it is.
Good run today, very under control. Finished with 12 minutes standing in the water, nice.

Great Sunday

Today:Distance:  15.4 km
Time:  86' 52"
Rate:  5' 38" per km
Weather: sunny, temp 18 degrees, humidity 30%, wind NW 25 kmph
Week:  104.85 km, Oct:  217.85 km, Year: 2116.65 km

Waited till it was a bit warmer to run today. It was almost 24 hours since I finished the longer run yesterday, recovery time.
Ran down to Pine Is from home, heaps of people about enjoying the sunshine. Stopped for 10 minutes to stand in the river at Pine Is. Water cool but nice on legs.
Felt Ok today, no problems considering a 54.5 km running weekend.

Touring Tuggeranong - Southern Canberra

Today:Distance:  39.1 km
Time: 4 hrs 30 mins 13 secs
Rate: 6' 55 " per
Elevation gain:  656 metres
Weather: mostly cloudy, temp range 13-19 degrees, humidity 90% down to 65%, wind mostly calm
Week:  89.45 km, Oct: 202.45 km,  Year:  2101.25 km

Three of us left just after 7 am heading towards Tuggeranong Hill to get some of the up hill work out of the way early. The climb over the ridge to Conder is a bit rough but the views are well worth the effort. The distant mountains were covered in low cloud, thus it made it a very humid run.
The sub station behind Theodore starts the usual Two fruits loop on the fire trails behind Chisholm, Gilmore, MacArthur, the Long Gully road underpass into Isaacs.
We only did a short part of Isaacs before heading to Farrer, up on to the Wanniassa Hills, down thru Gowrie back to the start. Distance at this stage exactly 30 kms.
I did another 9 kms to make the run worthwhile, mostly flat on the bike path around Isabella Plains.Nothing exciting about the run, a nice morning except for the humidity, pleasant otherwise.

Just A Friday

Today:Distance:  10.35 km
Time:  56' 13"
Rate:  5' 26" per km
Weather: mostly sunny, temp 18 degrees, humidity 60%, wind calm
Week:  50.25 km,  Oct:  163.35 km
Year:  2062.8 kms in 41 weeks at ave 50.3 km p.w.

Nothing special to report. Ran to Erindale shops to meet Mrs TF, then drove car home for lunch. Drove back to work, and had enough time for another couple of kms. Nice easy running with few hills.
Finally reached an average of 50 kms per week for the year. That's Ok considering the slack winter I had running while away on holidays for 5 months.
May be I could lift this to 60 kms with an effort over the last 2 and half months. I certainly need plenty in the next 7 weeks to get Bruny Is run done.

Snakes Again

Today:Distance:  9.15 km
Time:  53' 28"
Rate:  5'  51" per km
weather; sunny, temp 18 degrees, humidity 40%, wind calm
Week;  40.00 km, Oct:  153.00 km,  Year:  2051.8 km

Still slow, but at least I am running. My head cold has almost gone, but the energy levels are not great.
A nothing run today, just a run in the sunshine. And I was not the only one enjoying the sunshine.
On the river track heading south from Pine Is car park towards Point Hut, another one of nature's creatures that strike fear into unsuspecting runners.
This time black on top and I presume red underneath lying on the warm sandy path. Luckily for me, it must have felt the vibrations of movement on the ground and was heading into the grass when I saw it in time. Another nice specimen, well fed and in good condition.
That makes No. 3 for the season, usually see around 10-12 per summer. But it's only mid October, might break the record for sightings. I hope not.
Finished run back at Pine Is, then had 10 minutes standing in the river, nice, but still cold. Warm enough for some small kids to go swimming, so young to have no feeling or a high pain barrier.

Attacked By A Duck

Today:
Distance:  13.3 km
Time:  74' 24"
Rate:  5' 36" per km
Weather: sunny,  temp 16-18 degrees, humidity 40%, wind light NW 5 kmph
Week:  30.85 km, Oct:  143.85 km, Year:  2042.65  km

Ran home at lunch time and back to work afterwards. Nothing special, a really nice day for this time of year. Plenty of kids about enjoying the last days of school holidays. Time for them to get back to the class room to learn.
Riding the bike home tonight, a duck was standing on the path opposite Bunnings and objected to me wanting to ride pass. I've never seen one upset, but that beak is a bit imposing. I peddled faster, leaving duck there to wonder what would happen next if I had stopped.
My cold has almost gone, feeling much better, the rest/easy days haven't yet meant better running. One day !!

Still Lacking

Today:Distance:  10.55 km
Time:  59' 14"
Rate: 5' 36" per km
Weather:  part sun/cloud, temp 16 degrees, humidity  35%, wind NW 25 kmph
Week:   17.55 km,  Oct:  130.55 km,  Year:  2029.35 km

Nothing much to report. Ran home on flat Drakeford Dr bike path at lunch time. Wind strong and cold so run back to work although mostly down hill was hard work.
Still suffering from blocked nose & sinuses, it wasn't that easy. I figure that as long as I don't push the pace, I couldn't anyway, the legs will still some benefit. As well, I ride the mountain bike to work and back each day, so it all helps.
Riding to work early morning today, attacked by first maggie this season although I have seen and heard of others being attacked. Little bugger should have still been in bed at 6.20 am.

Isabella ( Necessary on a Bike )

Today:Distance:  7.00 km
Time:  39' 17"
Rate:  5' 37" per km
Weather: sunny, temp 13 degrees, humidity 47%, wind NW 10 kmph
Week:  7.00 km, Oct:  127.00 km,  Year:  2025.8 km

Knocked flat by a cold/flu on Saturday afternoon after a very average effort around the Cotter. Spent the rest of the day in bed & Sunday under a blanket watching the Bathurst car race.
Better today, chance on a nice sunny morning to run short, warm up the system a bit and bring up the germs. Seems to have worked.
Ran the Isabella Plains loop on the bike path. Heaps of people out either running, walking, bikes or pushing prams. Great to see everyone out and about. Pity some don't bother to acknowledge others, just a nob of the head would be nice instead of blank ignorance.

Cotter - Not The Best

Today:
Distance:  24.00 km
Time:  2 hrs 47 mins 05 secs
Rate: 6' 58" per km
Elevation gain:  570 metres
Weather:  cloudy, temp range 9-16 degrees, humidity 99% down to 70%, wind calm
Week:  69.15 km, Oct:  120.00 km,  Year:  2018.8 km

Run No 153 at the Cotter in some form or another, mostly full distance starting from the picnic area.
Four of us turned up with many away. I had been knocked down by a lurgy late in the week and felt lethargic, no energy. Blocked up in the chest & sinuses didn't help especially with a big hilly start.
Took it really easy up Mt McDonald, then opted for wimp's way to Bullocks Paddock Road.
Two of the others ran jelly legs, but the wet weather & heavy machinery has wrecked the track and made it very difficult. Definitely a dry weather option.
Struggled on to Vanities Crossing where the water level is high over the weir, the water fast flowing and very cold. Painful by the time we crossed.
It took a good while after leaving to get feeling back in to the legs. We walked the first 1 km or so before slowly getting back into a jog.
Spent the afternoon mostly asleep & dosed up with medicine. Hopefully, with another rest day tomorrow watching the Bathurst 1000 km, I may be able to run on Monday, a public holiday in the ACT.

Almost Routine

Today:Distance:  8.0 km
Time:  43' 44"
Rate:  5' 28" per km
Weather: cloudy, temp 12 degrees, humidity 80%, wind calm
Week:  45.15 km,  Oct:  96.00 km,  Year:  1994.8 km

During school holidays, it's back to a normal routine. Normal being I get back to work to start a near 4 hour break around 11 am, have a cuppa & chat upstairs, then run home for lunch.
I would on a better day, run back to work, distance around 5 kms depending on which way I go.
It looked like rain or showers this afternoon, which it did later. I drove the car and put the bike in the back at the end of the day. Bugger this spring weather, it should be warmer & dryer.
Probably have a rest day tomorrow, the rolling weekly total is 106 kms, so that is good enough at this stage. I don't want to over do it.

Quickie before Coffee

Today:Distance:  5.1 km
Time: 25' 54"
Rate:  5' 04" per km
Weather: cloudy, temp 11 degrees, humidity 65%, wind light east 5 kmph
Week:  37.15 km,  Oct:  88.00 km,  Year:  1986.8 km

Lunch with Kelley & Elle at noon, so a quick nothing run to fill in time.
As Martin would say, there is no such thing as " junk" miles, they all count.
It was better than siting at work chatting about work.
Company was good, girls talked like girls talk. I couldn't get a word in. A good day.

Snakes Alive

Today:Distance:  12.65 km
Time:  71' 10"
Rate:  5' 37" per km
Weather: sunny, temp 16 degrees, humidity 45%, wind NW  5kmph
Week:  32.05 km, Oct:  82.9 km,  Year:  1981.7 km

A nice warm day brings out the wildlife. Today I had to wait for a blue tongue lizard to move,  it didn't. I went around.
But I did see, just in time, the back half of an eastern brown snake near Point Hut. Good size, at least a metre long, heading towards the river searching for frogs or lizards, or just to get a drink.
The other nature park users certainly keep your interest along the river tracks. They are my favourite places to run, summer & winter.
Nothing else special to report. Start of the school holidays meant a few kids about enjoying a nice day.
Finished the run with 12 minutes in the river soothing some tired legs. Felt really good as I jogged back to work.

Tuggie Hill - Over But Not Up

Today:Distance:  19.4 km
Time:  1 hr  56 mins 50 secs
Rate:  6' 01" per km
Elevation gain/loss:  313 metres
Weather: sunny but cool, temp 15 degrees, humidity 35%, wind southerly 10 kmph
Week:  19.4 km,  Oct:  70.25 km,  Year:  1969.05 km

A fairly standard run from home to the sub station behind Theodore. Then, on the Conder side of Tuggeranong Hill, follow fire trail to the track over the ridge to Calwell/Theodore side, back to the sub station. return home same way as going out via Calwell oval & past the shops.
Oval in need of a cut, nice amount of soft grass, just take the top off please Mr. with the tractor.
A good weekend of running in 3 days covering the October total of 70.25 kms. Quite a few hills in that total, so rates not fast.
Fitness is returning as today's run was almost 22 secs per km faster than a similar run on 14th Sept.

Liz, I can't comment on your blog again, it doesn't like me & won't let me sign in again.
I was going to say have a good run & enjoy Melbourne marathon. Result not important, get thru Ok.

Arboretum - new course

Today:Distance:  14.85 km
Time: 86' 59"
Rate: 5' 51" per km
Weather: sun/cloud, temp 12 degrees, humidity 60%, wind cold southerly 25 kmph
Week:  102.1 km,  Oct:  50.85 km, Year:  1949.65 km

Went to the Arboretum this morning in cold windy conditions to meet others from the monthly handicap sub committee to find a new course.
The start/finish area used last year is a construction area so not suitable. New course will go on the western side of Dairy Farmer's Hill, follow the power lines for 3.5 km & turn around. Distance of 7 km for the long course & 3.5 kms for the two shorter courses. Map on my FB page & on the vet's website.
Providing the wind doesn't blow too much, it should be a good fun event. It is a little hilly and the last event in the King of the Mountain series.
I'm sure some will find it too hard. Bad luck.

Measuring the Tour de Mountain Courses

Today:
Distance:  36.00 km
Time:  4 hrs 16 mins 22 secs
Rate:  7' 07"
Elevation gain/loss: 880 metres
Weather: cloudy, light drizzle/showers, temp range 4-8 degrees, humidity 85% up to 90%, wind calm then light cold SW at 5 kmph
Week:87.25 km, Oct: 36.00 km, Year: 1934.8 km

We ran from the Mawson Playing Fields over the new Tour de Mountain courses, taking in Farrer Ridge, Wanniassa Hills & trig, Karralika and the back of MacArthur, Long Gully Road underpass, up and over Isaacs Ridge & back to the start.
Quick drink then out and back to MacArthur to check the distance of the shorter 15 km run in December.
The weather was not kind today, cold all day, showers making the outing a little uncomfortable. h
However, we did the job, banked the kms and are now watching the footy.
Go Cats!