Two Fruits

Friday, September 30, 2011

Lucky Again

Today:Distance:  10.2 km
Time:  58' 51"
Rate:  5' 46" per km
Weather: cloudy, temp 13 degrees, humidity 60%, wind NW 15 kmph
Week:  51.25 km, Sept:  386.35 km, Year:  1898.8 km

Lucky to get any running done again. Weather very average down our way, but managed to get out between a few showers but in the cold wind.
I did see a few out running earlier than me running apparently not feeling the cold. Too tough for me.
Nothing much about the run, just the usual tracks near the river. Very few about, a couple of kangaroos taking no notice of others about.
Hopefully the weekend weather will improve, but if not, may as well watch the footy.

Wednesday, September 28, 2011

Light Drizzle

Today:Distance:  9.3 km
Time:  51' 05"
Rate: 5' 29"
Weather: cloudy, light drizzle, temp 12 degrees, humidity 85%, wind calm
Week:  41.05 km, Sept:  376.15 km,  Year: 1888.6 km

Funny stuff this rain that falls from the sky. I have not ran in rain or showers or drizzle since summer when El Nino finished. Or is his mate that finished with the weather pattern.
There wasn't that much rain but I did some kms late morning before it all went pear shaped.
Nothing special, the kangaroos were everywhere enjoying the wet conditions.

Tuesday, September 27, 2011

Hard Day....Easy Day

Monday:Distance:   21.2 km
Time: 2 hrs 8 mins 27 secs
Rate:  6' 04" per km
Altitude gain/loss: 355 metres
Weather: sun/cloud, temp 14 degrees, humidity 45%, wind mostly calm
Distance:  11.55 km,
Time:  65' 27"
Rate: 5' 40" per km
Weather: mostly sunny, temp 18 degrees, humidity 40%, wind  north 5-10 kmph
Week:  32.75 km, Sept:  366.85 km,  Year: 1879.3 km

After a rest day last Friday, I have managed 83 kms in the last 4 days including a race at slow pace on Sunday. Mostly it is just run by opportunity, work has been kind this week allowing time to do the course in the image on Monday around the outside of the southern part of the Tuggeranong valley.
From the bus depot, it's undulating with a couple of steep short hills on to the Conder side of Tuggie Hill, undulating behind Conder & Banks, then the steep climb on to the fire trail behind Gordon.
Overall, it's a good strength run, take it easy if you want or run it hard, plenty of variety in it.
Today, on the basis that yesterday was hard, today was easy. Nothing more than a usual trip in the nature park, along the river track to finish at Point Hut.
Nice days, cool enough but warm enough to not have to worry about water to drink. Stopped at Pine Is both days to stand in the river for 10 mins to cool down the legs. It really works to help run again the next day.
Weather forecast for next couple of days is not looking too good. Again, just get done whatever I can.

Sunday, September 25, 2011

Handicaps - Difficult Courses

Today:Monthly Handicap-O'Connor Ridge
Distance:  8.00 km plus warm up
Time: 40' 19"
Rate: 5' 02" per km
Start group: 35:  Finished 80th
Weather: cloudy, cool, temp 10 degrees, humidity 70%, wind southerly 20 kmph
Later:  Arboretum
Distance:  8.1 kms in 47'20" at 5' 50 kmph
Week: 85.25 km,  Sept:  334.1 km,  Year:  1846.55 km

Today's course at CDF of 1.14 is the most difficult long course on the yearly program. It's not so much steep up or down hills but consistently long hills, undulating is the best word.
I'm still not eligible for points & with only a couple of events to go this year, why would I go all out for no gain. I ran easy but Ok, slightly faster than last month & finished 1 place later.
After all the presentations & packing up, I called in at the National Arboretum, venue for the next monthly handicap. Construction work has wrecked our last year's start/finish area. A new course will need to be found. However, as the start area is high near the top of the hill, it's going to be a difficult course again.
It looks like we may have to go western side of Dairy farmer's Hill instead of the eastern (city) side. The trails are Ok, surface is good, but if O'Connor was undulating, this is hilly. The location & views are magnificent, can you run & look at the same time, I hope so!!
An inspection with the "Friends of the Arboretum" is set for next Sunday when a decision on where we run will be decided.

Saturday, September 24, 2011

In Detention

Distance:  32.65 km
Time:  3 hrs 30 mins 45 secs
Rate:  6' 27" per km
Altitude gain/loss:  580 metres
Weather: cool, cloudy, temp 9-11 degrees, humidity 75%, wind calm
Week:  67.7 km, Sept:  316.55 km,  Year:  1829.00 km

Three males turned up at the civilized hour of 7:00 am to run from the War Memorial. The girls had started earlier to run to Mt Pleasant meeting us before had a chance to escape.
We basically followed the Bush Capital 25 km course to the Federal Hwy, but then continued on the grassy horse trail heading towards the Bimberi Youth Detention Centre near Mitchell. Nick was lost at this stage, but the highway was not far away, so all was well.
We crossed back over to the Heritage Village, then up the tracks in the Majura Nature Park to get us back to the start the same way as went had ventured out.
The cloudy conditions were ideal, not too cool or warm.
Luckily we had no incidents like Kelley falling over " doing a CJ". Pace wise Ok with bits of walking up a few hills, but a big improvement on recent weeks.
Not quite the distance we wanted, but we had to be back by 11:00 am for coffee. The girls were just leaving as we arrived back, Kelly getting patched up by nurse Kerrie.
Another good morning run. Weekly km distance down due to work commitments on Monday & Friday. Vet's monthly handicap on tomorrow, hoping for an improvement on last months effort.

Thursday, September 22, 2011

Bruny Island Ultra Entry

Today:Distance:  11.05 km
Time: 55' 17"
Rate:  5' 00"  per km
Weather:  sunny, nice day, temp 21 degrees, humidity 28%, wind light NW 13 kmph
Week:  35.05 km,  Sept:  283.9 km,  Year:  1796.35 km

Yesterday I received an entry form from the Bruny Island race director after thinking for the past few weeks nothing was happening. There had been no reply to an email I sent or any updates on the website.
Thankfully, all is well, entries are open. I will copy out the paper form, no on-line entries for this event.
Cost is very low at $ 35.00 plus I can order a shirt for $ 20.00. It's a self supported event so no drink stations except at the start & finish. A few prizes at the presentation, it should be good fun, weather being kind.
Today, a slow tempo type 6 x 1 km efforts along the gravel track between Bonython & Woodcock Dr.
Pace around 4' 40" about the same as last week on Calwell oval on the grass, bare feet.
I seem to have lost speed as well as endurance, but speed is not that important at the moment. However, I would like to be faster, guess that will return one day. Excellent weather at 1:00 pm, more enjoyable conditions than the girls had running this morning at -1 degrees. I suppose winter time hardened them up, would have mild by standards in June, July & August.

Wednesday, September 21, 2011

Kookaburra Gate

Today:Distance:  13.65 km
Time: 1 hr 21 mins 33 secs
Rate:  5' 58" per km
Weather: sunny, temp 20 degrees, humidity 33%, wind NW at 15 kmph
Week:  24.00 km, Sept: 272.85 km, Year:  1785.3 km

I haven't been out to the kookaburra gate near Red Rocks gorge for a couple of years. The main reason has been it's a summer run, but the grass has always been too overgrown.
It hides the snakes, and is a long way from where other runners or walkers may go. In fact, I rarely see any one else out that way, so err on the safe side.
The track is just as undulating & rocky as always, therefore a slow km rate. But it's good for concentrating when tired & lifting your feet. As always, a descent sized bull keeps you occupied, both avoiding them & the evidence of where they have been.
Stopped at Pine Is on the return for 5 minutes standing in the river. Not as cold as it has been, really nice in fact.

Tuesday, September 20, 2011

A Sudden Change

Distance: 10.35 km
Time: 57' 32"
Rate:  5' 34" per km
Weather: cloudy, showers all day, temp 12 degrees, humidity 60%, wind west 25 kmph
Week:  10.35 km, Sept: 259.2 km, Year: 1771.65 km

Managed to get out for a short run between the showers & during a police training exercise inside the depot. Much fuss & disruption all day, thankfully a one off.
Nothing to write about the running, cold strong westerly wind after a warm morning turned sour. Took in the small hills behind Bonython houses, all Ok.
Hope for a better chance to run later in the week.

Sunday, September 18, 2011

Recovery,Cool But Not Clear Water

Today:Distance: 13.55 km
Time:  77' 09"
rate:  5' 42" per km
Weather: sunny, temp 22 degrees, humidity 22%, wind NW 22 kmph
Week: 108.45 km, Sept: 248.85 km,  Year: 1761.3 km

Excellent morning for an easy recovery run to Pine Is and back. Nothing but sunshine, few others about to enjoy the day.
Stopped at the river at Pine Is to stand in the cool water for 5 minutes to soothe sore quads from yesterday on the mountain. Felt good afterwards on the easy trip back home.
Gardening this afternoon, should be a nice if the wind stays away.

Saturday, September 17, 2011

Mt Rob Roy

Today:Distance:  28.5 km.
Time: 3 hrs 32 mins 1 sec
Rate: 7' 26" per km
Altitude gain/loss:  740 metres
Weather: sunny, temp 3-19 degrees, humidity 90% down to 45%, wind mostly calm up to NW 10 kmph
Week;  94.9 km, Sept:  235.3 km, Year: 1747.75 km

Boys only this morning, the girls had started their running much earlier and chose not to run with us at 7 am. Five of us left my place for Theodore sub station, then climbed Mt Rob Roy going up the back trail from the Conder/Banks side.
Off the top, we met a runner coming up, not often do you see other runners on the mountain. Closely followed by two mountain bikers, so almost peak hour on a nice Saturday morning.
We walked many of the steeper parts, but nicely jogged along on the flat & the down hill where possible. The trail down the mountain is slippery with loose gravel on rocks so care needed.
Excellent morning out with the boys, good fun as we are all slowly improving or getting back into the groove now the better weather has arrived.
Today was the 41st time I have climbed the mountain, a great asset for the Tuggeranong valley for those that like a challenge.

Friday, September 16, 2011

Weekly Average is a Weak Average

Distance:  12.2 km'
Time:  69' 38"
Rate:  5' 43" per km
Weather: sunny, temp 20 degrees, humidity 30%, wind NW 15 kmph
Week:  66.4 km, Sept:  206.8 km,
Year: 1719.25 km in 37 weeks at ave 46.5 kms

Nothing to report, nice morning just to get out.
My long term ( last 13 years) weekly running average is 73.6 kms prior to this year. Looks like there are many kms to do to get anywhere near that before 31.12.11.
However, this year was not about how many, but enjoying those that got run & recorded.
The remainder of this year will be about getting enough done to run Bruny Is 64 km in early Dec and setting up a fairly big year in 2012.
At least I should start it off fresh, fit & healthy. There are many interesting events on next year I haven't done before. Again I hope to do some new ones plus a couple of the tried & tested as they fit into the long term plan.
Mt Rob Roy tomorrow morning, should be fun with nice weather forecast. Looks like a run for the boys only, the girls are undecided about starting times. Seems better for them to start in the dark, but it's too early, too cold & too dangerous.

Thursday, September 15, 2011

Calwell Oval - Lane 5

Today:Distance:  11.25 km
Time:  52' 52"
Rate:  4' 42" per km
Weather: sunny, temp 16 degrees, humidity 40%, wind light north to 15 kmph
Week:  54.2 km, Sept:  194.6 km, Year: 1717.05 km

First time to Calwell oval since January this year. Oval in good condition with grass nicely short yet still soft enough. Ran bare feet as usual for the 23 laps plus a couple of easy cool down laps.
Garmin auto recorded each lap as I went past my start area. Pace not that fast but this was the first and speed is not that important just yet.
A good time there, will try to incorporate this session more often when I get a chance.

Wednesday, September 14, 2011

Theodore Fire Trails

distance; 18.75 km
Time; 1 hr 59 mins 43 secs
Rate:  6' 23" per km
Altitude gain/loss: almost 400 metres
Weather: sunny, temp range 15-19 degrees, humidity 35%, wind NW 20 kmph
Week:  42.95 km, Sept:  183.35 km, Year:  1705.8 km

This is not one of my usual training courses as I only get to cover the fire trails & hills behind Theodore when I work at night. This is usually every 3rd week, but next time is school holidays so it's back to a day time split shift, midday running from work place.
This course has a bit of everything in it, mainly undulating except a couple of steep climbs near the Monaro Hwy and a climb on to the Tuggeranong Hill ridge near the reservoirs.
Nice morning to be out, as it was for a one metre or a bit more of a brown snake on the fire trail behind Ewen's place. Covering most of the trail, it was a case of waiting for it to move along, I wasn't going to even ask nicely. The browns around here are the nasty ones, keep clear, they can become aggressive & are deadly.
Otherwise, good to be out enjoying the sunshine even if the wind again was blowing strongly.

Tuesday, September 13, 2011

Tueday Group at Black Mtn Peninsular

Distance:  11.5 km
Time:  65' 17"
Rate:  5' 40" per km
Weather: sunny, cool, temp 10 degrees, humidity 55%, wind NW 15 kmph
Week:  24.2 km, Sept: 164.6 km, Year: 1687.05 km

Night shift at work this week so I set the alarm this morning to run with the vet's from the end of Black Mtn peninsular.
We followed the edge of the lake past the National Museum to a globe just past Commonwealth Ave bridge. Return almost the same way with a little variation at the end to make the distance look good ( better).
Nice run out at and with Strewth, faster on the way back, felt Ok.
Breeze cold, nice in sheltered sunny parts.

Monday, September 12, 2011

Bonython Hill

Distance:  12.7 km
Time: 73' 06'
Rate:  5' 45" per km
Weather: sunny, temp 9 degrees, humidity 55%, wind calm
Week: 12.7 km, Sept:  153.1 km, Year: 1675.55 km

I have now started to use the hill behind Bonython houses to get some strength back. I have normally not used it, instead using the flat gravel track from Woodcock Dr. As well, it shortens the run by about half a km.
Nice morning after a cool start, enjoyable along the river track between Pine Is and Point Hut.
Good start to the week.

Sunday, September 11, 2011

Loop de Calwell plus Pine Is.

Distance:  17.00 km
Time: 1 hr 40 mins 51 secs
Rate:  5' 56" per km
Weather: sunny, temp 13 degrees, humidity 50%, wind cool westerly 20 kmph
Week: 83.8 km, Sept: 140.4 km, Year: 1662.85km

The 10% rule is in play at the moment as I slowly increase my running distances each week. Last week was around 75 kms, this week just over the 10% increase.
As expected today was faster than yesterday over a flatter course. The cold westerly wind didn't do much to make the enjoyment level very high, but another few kms in the bank as I rebuild.
No maggies attacked, may be too cold to take to the air in protest.
Glasshouse 100 mile event conducted overnight, what a brilliant result with both first & second under the race record & under 16 hours. Congratulations to Mike Le Roux & Dave Waugh in the men's race. can't find the full results yet for the females, hopefully Pam has had a good run.
Glasshouse Mountains is such a great place to run, every event is so well organised with record numbers entering. Bad luck to Natalie getting sent the wrong way & not continuing on & to all those who DNF'd. I know how they feel, it's the only place I have pulled out of an event. It's a tough but very enjoyable place to run.

Saturday, September 10, 2011

Touring Tuggeranong

Distance:  25.2 km ( approx)
Time:  3 hrs 2 mins ( approx)
Rate:  7' 13" per km
Weather: sunny, cold, temp range -3 up to 10 degrees, humidity 95% down to 45%, wind calm
Week:  66.8 km, Sept:  113.4 km, Year:  1645.85 km

Nick arrived at my place just before 7 am, after a quick chat we headed towards Theodore to meet Softshoe on the fire trail behind his place.
Plenty to talk about, we haven't been together to run for such a long time. We ran more or less our Two Fruits loop behind Chisholm, Gilmore, MacArthur to Long Gully Road near Isaacs.
Here we sussed out a change of course for the Tour de Mtn in December to take in the underpass on Long Gully Road, then headed to the base of the Isaacs Ridge. We found a suitable track, bit grassy but Ok that will take over the distance lost if John H has to leave out Mt Taylor. It's not as hilly, but it's not easy.
Later, we crossed to Farrer, back under Yamba Dr, part of Wanniassa Hills nature park before heading thru Gowrie back to home.
Plenty of stopping to work out these course changes, an easy pace as all three of us are returning to a training plan to events towards the end of this year.
GPS again failed to record the first part and then the last part of the run. Not impressed with the Garmin 310XT, big reputation, too many functions, performance very average.
Good fun and good company today. Next Saturday is Mt Rob Roy, a much bigger challenge.

Friday, September 9, 2011

Friday Run Around

Distance:  10.2 km
Time: 62' 33"
Rate: 6' 08" per km
weather: cloudy, light showers, temp 13 degrees, humidity 35%, wind calm
Week:  41.6 km, Sept:  98.2 km, Year: 1620.65 km

Similar track to last Friday taking in the hill behind Bonython houses. Nothing special, easy today with longer effort on Saturday around the Two Fruits loop.
Not that the runners will read this, but good luck to everyone at Glasshouse Mountains in the 100 mile & 100 km events. Hope the weather is kind to you, run well and enjoy yourself. Go well Natalie, backing up from the 48 hour at Caboolture at end of July.

Thursday, September 8, 2011

Behind Elle

Distance:  12.55 km
time:  76' 14"
Rate:  6' 04" per km
Weather: cloudy, temp 14 degrees, humidity 45%, wind calm
Week:  31.4 km, Sept: 88.00 km, Year: 1610.45 km

Run from work to Gordon to the steep hill behind Elle's house. A tough one to run up, even harder on a mountain bike where the back wheel loses grip on the gravel surface. It's a good challenge & will certainly improve your fitness.
Nothing else to report, another cloudy day with chance of rain which didn't happen. Hopefully it will stay away for Saturday morning. May be the fun runners on Sunday will get wet.

Tuesday, September 6, 2011

A Shower or Two

Distance:  5.65 km
Time:  32' 04"
Rate: 5' 41" per km
Weather: light drizzle, temp 11 degrees, humidity 80%, wind NW 10 kmph
Week:  18.85 km, Sept:  75.45 km,  Year: 1597.9 km

I should have had a rest day, but I didn't. The morning rain slowed to showers and I had the time to get out for a short while. I want to keep the daily outing on the go, unless I really have no choice.
Nothing too exciting, ran down near the river. Kangaroos everywhere, nice clean, green grass to chew.

Monday, September 5, 2011

Urambi But Not The Hill

Distance:  13.2 km
Time: 79' 50"
Rate: 6' 03" per km
Weather: almost sunny, temp 18 degrees, humidity 55%, wind NW 20 kmph
Week: 13.2 km, Sept:  69.8 km, Year: 1592.25 km

I haven't been near Urambi Hills for a long time. Today I ventured in that direction, staying on the fire trail on the Learmonth Dr side ( old vet's handicap course) until I turned on to a rough track thru the open paddock on the western side.
Small problem here as the cattle that are supposed to eat the grass for fire prevention were resting. And not mooooving for me or any one else.
Carefully, and speaking nicely to them, I braved my way past, within a few metres of 100s of kgs of prime T bones & scotch fillets. Best to leave the meat inside the leather today. They were very friendly, unlike a couple of maggies who weren't having a good day.
Back to Pine Is via the track near the river, nice soft sand to run on, bugger I was wearing shoes.
Nice morning to be out today, I managed to run all the hills. Slowly each day is becoming a little easier, although not faster.

Sunday, September 4, 2011

Joys of Spring

Distance:  11.75 km
Time:  71' 12"
Rate:  6' 03" per km
Weather: high cloud, temp 15 degrees, humidity 50%, wind NW 15 kmph
Week:  74.15 km,  Sept:  56.6 km, Year:  1579.05 km

Nice morning to get out and enjoy the spring time.  My km rates are not good at the moment as I am just trying to get consistency without speed. Fear of an injury in this return has ruled out mixing speed and distance.
At the moment, the distance part is returning Ok, today was easy enough, I ran all the way including up the hill behind Bonython houses. Nice running again on the river track, the sounds of running water probably with some snow melt is refreshing & pleasant. The temperature of that water is not pleasant, certainly as cold as Vanities Crossing yesterday. That was almost at the painfull stage on exiting.
No maggies to attack me, unlike Softshoe who had an encounter, may be me next time.

Saturday, September 3, 2011

Cotter in Spring Time

Distance: 25.5 km
Time:  3 hrs 11 mins 29 secs
Rate:  7' 31" per km
Altitude gain/loss:  620 metres
Weather: sunny, temp 0-12 degrees, humidity 90% down to 60%, wind calm
Week:  62.4 km, Sept:  44.85 km, Year: 1567.3 km

Joined Softshoe for a trip around the Cotter 15 mile course plus up and down Mt McDonald at the start. First long outing in over 6 months. We walked most of the up hill, and jogged easy and slowly around the rest of the course.
The dam construction is going along nicely, the water in the dam is now very low with mud flats exposed for the first time since I have going out there.
As well, there has been neat fish breeding rock walls built on the sides of existing hills that will be flooded when the new dam is filled.
Really nice spring morning after a chilly start, temp hovering around zero for a while and remaining cool in the shade.
Good to get around with any problems except slow, but that will improve over the next few weeks as I get back into the training routine.Next week we will do the Two Fruits loop, then Mt Rob Roy the week after.
There is a plan to run run the Bruny Is 64 km in Tassie in early Dec. Most of the first half is reasonably flat, the second half is undulating with a mixture of sealed and good gravel road. We drove over the full course when on the Bruny during last Easter. It should be a fun event, IF, a big if, the weather is kind. A southerly wind will be a killer to run into for 6 or more hours.

Friday, September 2, 2011

Day 2 Of Spring

Distance:  10.25 km
Time:  61' 55"
Rate:  6' 03" per km
weather: sunny, temp 12 degrees, humidity 50%, wind calm
Week:  36.9 km, Sept:  19.35 km, Year:  1541.8 km

Spring is here, but as yet the southern city magpies haven't bothered to attack me, yet!
I work on the basis that if I'm nice to them during the year, they will be nice to me in Sept & Oct.
Nice morning for a short if slow run. Slow due to adding the hill behind the Bonython houses instead of the flat gravel track that links Bonython with Woodcock Dr.
It's a nice climb when fit enough, a bit of a drag when not in shape. Last Saturday I walked half of it, today I ran/jogged all of it. Must be improving.
There is a lot to do in the next 3 months, I have an event in mind before Christmas. A few moons need to align before then. If not, the first half of next year will be busy, plenty to think about.
before all that, just need to get around the Cotter on Saturday morning.

Thursday, September 1, 2011

Keep On Going

Distance:  9.1 km
Time:  58' 21"
Rate: 6' 25" per km
weather: sunny, temp 14 degrees, humidity 50%, wind calm
Week:  26.65 km, Sept: 9.1 km, Year: 1531.55 km

The boss made me work yesterday, no running. That means I'll call it a rest day.
Today, the figures don't look too good, but it was an exploring run along the Murrumbidgee River to the Tuggie rock wall. Back thru the archery zone, no one on target today.
Time to make the next step this weekend, a Cotter run. Certainly will be a challenge.