Two Fruits

Tuesday, February 28, 2012

Ginn Was The Tonic

Distance:  10.00 km
Time:  51' 09"
Rate:  5' 07" per km
Weather: cloudy, temp 20 degrees, humidity 95%, wind light NW  10 kmph
Week:  20.4 km,  Feb:  368.95 km,  Year:  825.00 km

Similar to yesterday at work, a long day with a lunch break at Belconnen. Studied the shift card as usual for any breaks plus how long did I get for lunch.
To get my minimum of 10 kms done, I had to be a little creative. That is, finish as early as possible before lunch break, and start back as late as possible afterwards. That gave me an hour and 15 minutes of usable time, but that had to include shower time. Eating is done slowly during the day, and with a couple of 10 minute breaks, a coffee or two could be slotted in there somewhere.
A bit of a hiccup on last service when a pretty college girl wanted to go to school instead of hanging around the shops and the mall. How dare she be smart enough to realise an education is good for you?
The pleasure was worth the extra time, she was very attractive.
Back to the running. President Jeff was running around Lake Ginninderra today in some handicap race. Apparently he ran well over the 7 kms of the circuit of the lake in 27 minutes plus and bit, good running in my book.
I started at the bus depot, down to the lake edge and clockwise around the bike paths. Not my favourite surface, ran on the grass when I could.
I passed thru the start/finish line where the bottles of wine were on the ground with a couple of officials protecting them. Obviously as I didn't meet the field, they were behind me.
A good solid run for me, 5 seconds a km faster than last night from home. Conditions were Ok, bit damp but no rain, mild temp was nice.
No great distance but it keeps the legs moving along.

Monday, February 27, 2012

Good Late Day Decision

Distance:  10.4 km
Time:  54' 09"
Rate: 5' 12" per km
Weather: cloudy, temp 21 degrees, humidity 85%, wind north 10 kmph
Week:  10.4 km,  Feb:  358.95 km,  Year:  815.00 km

I nearly & should/could have ran at lunch time from Belco depot around Lake Ginninderra. I've done it many times before over the past decade or so.
Like all the lake paths, they are nice, the scenry is Ok, but a bike path is still a bike path, hard on feet & legs. So, pass, ate lunch & watched the battle on the hill from PH instead.
Ran late after work from home around the outside of Isabella Plains. Again it follows a bike path, but there is plenty of room on the edge to run on the grass. And mostly, recently cut.
A good pace for me for an after work run, don't like running late in the day.
I would have written this an hour ago, but the power went out for the first time in many, many years at our house. A very uncommon event in the lovely southern suburbs of the ACT.

Sunday, February 26, 2012

Monthly Handicap at North Curtin

Dist: 6.2 km in 27' 36" at ave 4' 27"
Started in group 33, finished 22nd overall ( before ineligibles taken out)
Warm up/mark short course:
Dist: 6.1 km in 42' 52" at ave 7' 02"
Weather: cloudy, temp 20 degrees, humidity 75%, wind calm
Week:  68.15 km,  Feb:  348.55 km,  Year:  804.6 km

Handicap run No 173, all in the Thomas long course series.
A couple of days of no running due to a virus have knocked my km totals about for the month & YTD. I had hoped to be near 450 kms or more for February but will now struggle to get any where near 400.
As well, I was above 100 kms per week, but that has dropped just below. A fine line between pleasure & pain.
Today, the monthly handicap was the loop around the suburb of Curtin. It has 2 km up hill start, then a down hill about the same length thru the suburb on the bike path before a flat 2 km to the finish on the bike path following the open drain.
No appetite over the last few days could have meant no strength, but I found I was Ok. Probably wouldn't have wanted much more distance although I would have passed Ewen if there was extra.
Ran the first km in 4' 26" then up the hill in 5'02", both good solid kms. Caught Janene here. The down hill was Ok, ave about 4'08" but not fast enough to gain on the main pack & the faster runners behind me would have been near 3 minute pass, so catching quickly.
I did have a good finish with the lovely & speedy Michelle catching me then passing inside the last km. Managed to get Ewen out of a walk/trot near the finish with another hurry up, never seen sprinting like that before.
I needed the points so didn't give Strewth any advance notice & just pipped her near the post. Mrs Muscles well in front again, the handicapper will need to look closely at her results as she is eligible next time.
Another good result, a bag load of points & nicely inside the top 10 after 2 events.
With the virus nearly gone, I am hoping for a good week of running in Goldilocks weather, not too hot & not too cold, and no rain.

Thursday, February 23, 2012

Waste of Time

Distance:  10.1 kms
Time:  63' 19"
Rate:  6' 16" per km
Weather: sunny, temp 26 degrees, humidity 45%, wind light NW 15 kmph
Week:  55.85 km,  Feb:  336.25 km,  Year: 793.3 km

Should not have ran today, a sore throat is a dead giveaway that something has gone amiss. Heavy legs & general lethargy topped off a crappy, terrible run. Pity, it was such a nice day.
I think a driver at work passed it around, he was falling apart yesterday and may have spread the virus.
I'll take it very easy tomorrow, rest up and head to Cotter on Saturday, all being Ok.
Dose up with medicine & lozenges to kill this problem asap. Better to fix it now than have it linger for  week, and interrupt the training plan.

Wednesday, February 22, 2012

Plenty, Then No Time

Distance:  14.1 km
Time;  77' 49"
Rate: 5' 31" per km
Weather: mostly sunny, temp 20 degrees, humidity 60%, wind calm
Week:  45.75 km,  Feb:  326.15 km,  Year: 782.2 km

The day started early with a phone call from work, a minute after the alarm had sounded to wake up.
Could I be in there at 6:40 am to cover a couple of route services. No worries.
Back in the depot at 9 am, not much happening, so I go for a run, details above. Nice morning, not hot, pleasant. Tracks took me around usual local area, near Gordon & close to the river.
Then, back at work, before time to get to the shower or into the gym, quick, we need you in Woden in 15 minutes. A very quick wash, no shower, and off I go. Job done, back to Tuggie.
Then lunch, then home, day done, all too easy.
I could handle that every day, except the need to rush. The running side is going well, no problems at this stage.

Tuesday, February 21, 2012

Run by Opportunity

Distance: 18.6 km
Time: 1 hr 50 mins 04 secs
Rate: 5' 55" per km
Weather: sunny, temp 21 degrees, humidity 50%, wind southerly 20 kmph
Week:  31.65 km,  Feb:  312.05 km,   Year:  768.1 km

Ran from work behind Bonython to Gordon. I had time today to do the circuit of the base of Mt Tuggeranong. A nice loop on the fire trail as the locals will tell. The run had 4 significant hills in it, so very happy with the outing.
To get there, I needed to run to the underpass where Gordon and the top of Conder are kept separated. It was very quiet on the Tuggie Hill fire trail until I came across an echidna behind houses on the high side of Calwell. Didn't seem to mind me going past, just buried it's head for a moment, then on it's way.
Stopped for 15 minutes in the water at Pine Is before the last 1 km back to work. Then a quick 15 minutes in the gym, before an afternoon on the dark side. I managed to get an 8 minute nana nap mid afternoon, just enough to stop the eyes from closing later on.
Not sure on what the rest of the week will bring, so I run when I get a chance.

Monday, February 20, 2012

Post Stromlo

Distance:  13.05 km
Time:  76' 20"
Rate: 5' 51" per km
Weather: cloudy, temp 25 degrees, humidity 40%, wind calm
Week: 13.05 km, Feb:  293.45 km,  Year:  749.5 km

Nothing too exciting today, a run around the tracks near work. As usual, I keep Monday's run very slow and easy. No need to panic about km rates, or other factors. Stopped at Pine Is to stand in flood waters for 15 minutes. No chance to get swept away, only waist deep, in a calm area.
Most weekends have a long training aspect to them. Last weekend was no exception, just I didn't run very far.
Part of the reason I assisted at the 12 hour at Stromlo was to again get thru a night without sleep. At Coburg I don't intend to stop for any significant break, so lack of sleep is just another factor to be put in the mix.
I have just read Jog's first write up about her Wild Endurance 100 km coming up in early May. There is so much to get right on the day & night. The old PPPPPP is so right, lack of sleep is just another factor along with F & F. ( That's food & feet ).
The ultra magazines actually list lack of training as a low factor in any DNF in a significant distance ultra. After the first 6 hours, it's as much mental as physical.
Having said that, there is no substitute for heaps of kms, as Jackie F & Simon F at Stromlo will tell.

Sunday, February 19, 2012

Thunder & Lightning, No Rain

Distance:  10.6 km
Time:  56' 41"
Rate:  5' 21" per km
Weather: stormy, thunder, cloudy, temp 23 degrees, humidity 55%, wind SE 15 kmph
Week:  73.35 km,  Feb:  280.4 km,  Year:  736.45 km

Spent last night at the 12 hour at Stromlo helping to lap score & generally assist while the runners & walkers circulated on the 1km bike track all night.
To finish off an easy week with no long Saturday run, I had a 5 hour snooze at home then this short flat run around the local suburbs. Plenty of thunder & lightning about at the moment, but no rain. Unlike just after the start of the 12 hour last night when there was a big storm pass over dumping heaps of rain.
The world of ultra running is alive & well with 3 recent 12 hour events attracting good numbers. The result at Stromlo was certainly up there with the others with 7 or 8 competitors getting over 100 kms completed.

Saturday, February 18, 2012

Saturday Short Run

Distance: 14.4 km
Time: 81' 50"
Rate" 5' 41" per km
Weather: cloudy, temp 21 degrees, humidity 70%, wind calm
Week: 62.75 km,  Feb: 269.8 km
Year: 725.85 kms in 7 weeks at ave 103.7 km per week

I would think most long distance runners would exceed my daily total today. They would be either training for a marathon or doing the 12 hour tonight at Stromlo.
Today, I ran to Pine Is and Point Hut and back home. The river is roaring with flood water from recent day's rain.
Now to get ready for an all night session helping out at Stromlo 12 hour. Thunderstorms again tonight, when will we get a proper summer ?
Mrs Muscles is a notable absence from some events at the moment. Secret training, no details, just bare info to tease her followers.

Friday, February 17, 2012

Better Than Monday

Distance:  13.2 km
Time: 71' 00"
Rate: 5' 23" per km
Weather: sunny, temp 26 degrees, humidity 50%, wind north 10 kmph
Week:  48.35 km,  Feb:  255.4 k,  Year:  711.45 km

Same run as Monday but far better as there was little lingering effects from long run on Sunday.
Nice morning although a little humid. Ran easy down to Pine Is and used opportunity to have a quick dip in the river to cool off.
Back home felt good, happy with the outing. Heaps of small lizards on the warm sandy track between Point Hut and Pine Is. Glad they all had legs, no slithery objects to jump over.
Great session in the gym at work tonight. Changed the plan about, up the weight, less reps, then changed it around again. Longer session as well, so finished with 8 circuits. A good day just unhappy to have missed the 10 km at the track tonight as I missed the 1 hour run as well this year. Both worth getting out there to run.

Wednesday, February 15, 2012

North Curtin Monthly Handicap Course

Walk/ jog around course - 6.25 kms in 60' 43" at 9' 43"
Jog near Cotter Road - 3.35 km in 18'27" at 5' 31"
Home around the block - 1.5 km in 7' 48" at 5' 08'
Weather: sunny, temp 21 degrees, humidity 60%, wind calm
Week:  35.15 km,  Feb:  242.2,  Year:  698.25 km

I checked out the February monthly handicap course today with course organiser, Kent, in case there were any problems. A large tree had fallen over the bike path 200 metres from the start line in the long course.
The nice people from Parks & Gardens have put the chainsaw through the middle of the tree and have cleared the path. The long grass has also been cut in the same area, so now that section is OK to run.
A section near the bike path at the drain has been fenced off to replace some concrete sections. Unless this is finished before race day, a bit of cross country grass running will be required. This will at worse be a nuisance, not really a major drama.
Otherwise, all set for race day. We found most of the km markers, painted some arrows on the ground, and generally sorted out the logistics for the day.
Back home to discover I was 500 metres short of minimum kms for the day. So a short jog around the block from home finished off a nice day out in the sunshine.

Tuesday, February 14, 2012

Grass Needs a Trim

Distance: 13.3 kms in 78' 23" at 5' 54"
Weather: sunny, temp 22 degrees, humidity 50%, wind ENE 10 kmph
Calwell Oval:
20 laps in lane 5 - bare feet on grass, easy tempo
Distance: 8.9 kms in 40' 27" at 4' 33" ave plus cool down 1.85 kms in 8' 45" at 4'44"
Week:  24.05 km,  Feb:  231.1 km,  Year:  687.15 km

Last time I ran tempo laps on the oval was on 18th Jan when the grass was really dry and the surface a  hard due to no rain. Recently, summer has gone, we have had rain it seems like every few days.
The running track on the oval is in top shape, just needs a trim be to perfect.
I ran the usual tempo/cruise interval session which is 5 laps in lane 5, then a short break. Changed direction after a short rest & drink. A few exercises while resting just to keep moving.
Started slowly then I all came together with the pace increasing to a comfortable level that I could maintain without too much effort.
Last few laps at good pace for a soft grass surface without shoes. I do like these sessions bare feet in summer. In winter, the grass is too cold & I'm too soft.
Finished with a cool down to make day distance total over 10 km, minimum requirement at the moment. Then while resting, 50 sit ups, a few dips & push ups to complete the session.
A bike ride down and back counts as the warm up and cool down. Nice day with clouds hiding the warm sunshine.
I thought after yesterday's slow run today would be a struggle, but after a while it was good to get the legs moving a little faster.

Sunday, February 12, 2012

Marathons of all distances

Distance:  46.2 kms
Time: 5 hrs 15 mins 45 secs
Rate: 6' 50" per km
Weather: mostly sunny, temp range 10-21 degrees, humidity 99% down to 55%, wind calm
Week:  116.8 km,  Feb: 207.05 km,  Year: 663.1 km

Once upon a time, a marathon was an event run over 42.195 kms (or 26 miles 385 yards?)
These days a marathon can almost be anything. The local radio station for oldies calls playing a few songs for 30 minutes without an ad break a marathon.
Today we had the vet's annual sprint marathon, a special event for runners where no one runs 42 kms but the team as a whole cover the distance.
Then there is the traditional half marathon, the full distance marathon, anything longer than 42 kms is called an ultra marathon & a 50 km event is a " sprint ultra marathon".
I guess I ran a slow hilly marathon today, dodging the cars on the trails at the Arboretum as they toured the area at the once a month open day & attending the Discovery Garden.
I ran with Softshoe for the 1st couple of laps, then alone for the last 23 kms. A nice easy pace with plenty of chat about the upcoming 12 hour, who is running, and how it will go. Should be a great event with weather the limited factor as the event organisers seem to have covered all the bases.

Friday, February 10, 2012

Minimum 10 km

Distance:  10.25 km
Time:  54' 59"
Rate: 5' 22" per km
weather: sunny, temp 19 degrees, humidity 70%, wind SW 10 kmph
Week:  70.6 km,  Feb:  160.85 km,  Year: 616.9 km

At the beginning of February I set myself a target of not running less than a minimum of 10 kms for the day.
Today, I ran for just over the minimum with a rest day due tomorrow. That end the current running streak. That will be a new experience, resting on a Saturday.
Nothing exciting on a run from work towards Gordon on the fire trail behind Bonython and back to work.
I didn't quite make my target of 140 kms for the rolling week total, and it's a figure that won't actually be recorded anywhere.

Thursday, February 9, 2012

Missed Track Again

Distance:  14.55 km
Time: 78' 24"
Rate:  5' 23" per km
Weather: cloudy, dry, temp 18 degrees, humidity 70%, wind calm
Week:  60.35 km,  Feb:  150.6 km,  Year:  606.65 km

I have wanted to get to the AIS running track for a while, but a combo of weather & work have prevented a nice night out.
I knew early this morning when given a split shift to do today, finish around 6:45 at night that the track visit wasn't going to happen. As well, the weather forecast was not good. However, a brief downpour in the afternoon and again now at home, the weather would have been nice to run a 3000 metre & a spiral handicap. May be one last chance this season.
Instead, I kept the run today as flat as possible, if that is possible where I live & work.
I ran from work up Drakeford Dr to Kambah Village, then left following the bus route No 60 back to the new Namadgi School ( old Kambah High School), Athllon Dr side of the lake back to work.
Followed up with a good session in the gym, improved by 1 with the chin ups, and also put a bit more weight on some of the other exercises I do.
Hopefully the rain will go away, but it's pouring outside right now. Last 6 days have reaped 128 kms, so 12 kms tomorrow ( min 10 kms per running day) will make a healthy 140, then a rest day. Running at Arboretum on Sunday.

Wednesday, February 8, 2012

Fill In Wednesday

Distance:  12.25 km
Time:  68' 24"
Rate:  5' 35" per km
Weather: cloudy, temp 19 degrees, humidity 70%, wind north 10 kmph
Week:  45.8 km,  Feb:  136.05,  Year:  592.1 km

A fill in run today from work to Point Hut and back. Nothing special although at any point, it could have rained, but didn't.
The showers and rain are now forecast for Thursday night, Friday & Saturday. We will wait until we see rain drops to pass judgement on the BOM's forecast.
I am running early this week due to these predictions. I would like a rest day, so hopefully that will be Friday.
I stopped at Pine Is for 15 minutes in the river, no one about as expected. Still feeling Ok, and nothing else that a few extra hours sleep wouldn't fix.
Finished with a 25 minutes session in the gym, a nice workout. Getting stronger every time and can now feel the difference.
I did have a 10 minute power nap this afternoon in Belconnen. That helped the eyes stay open for the last part of the day.

Tuesday, February 7, 2012

Outside the Southern Suburbs

Distance:  20.3 kms
Time: 2 hrs 1 min 58 secs
Rate:  6' 00" per km
Weather: cloudy, temp 17 degrees, humidity 70%, wind light NE 10 kmph
Week:  33.55 km,  Feb:  123.8 km,  Year: 579.85 km

A cool cloudy day produced good running at noon. With wet weather predicted for later in the week, I decided to bring forward my mid week longer run in case I missed out.
I haven't done the full loop around the most southern suburbs of Canberra for a while. Now I know why!
I followed the river track from Pine Is to Point Hut, a nice mostly sandy undulating track. Then behind Gordon to get to the fire trail above the streets, there is this 500 metres of steep sealed track.
nearing the top, I looked at the Garmin for the gradient of this slope, 16%. No wonder I was moving rather slowly.
Across the top of Gordon, the trail is easy & flat before a sealed down slope to Tharwa Dr at the very end of civilization.
Crossing the road to Banks, the track behind the houses is Ok, a gentle but continuing up slope before levelling out under the hill starts part of the Mt Rob Roy nature park.
I ran down to Lanyon shops crossing back to Gordon and then to Bonython before it started to get late. I needed to be back at work in time for shower & more lunch. I was getting hungry even though I had eaten part of the contents of the lunch box before I ventured out.
Rate by km does not show the true value in this run. It has a bit of everything, an enjoyable trip as mostly you run high enough above the houses to get views all the the way.
Last 4 days has produced 101 kms of running. Going well, no niggles at all, just get tired and need a 10 minutes power nap to keep going during the afternoon.

Monday, February 6, 2012

Clayton's Gym & Junk Miles

Distance:  13.25 km
Time:  72' 31"
Rate: 5' 28" per km
Weather: sunny, temp 25 degrees, humidity 30%, wind NW 10 kmph
Week: 13.25 km,  Feb:  103.5 km,  Year: 559.55 km

No time at work to go to the gym or to go for a run.
I did a Clayton's workout in the bus during the day. Chin-ups & sit-ups in the bus between services. A good alternative when the gym in the depot is not available.
I had to run after finishing for the day, it's not to my liking as I would prefer to sit in the chair & snooze after finishing for the day.
A nice run down to Point Hut and along the river track to Pine Is and back home.

Sunday, February 5, 2012

Mt Tennent & Bushfold Flats

Distance:  11.25 kms
Time:  84' 35"
Rate: 7' 31" per km
Altitude gain/loss:  365 metres
Weather: sunny, temp range 13- 23 degrees, humidity 85% down to 60%, wind calm
Week:  106.3 km,  Feb:  90.25 km,  Year:  546.3 km

Drink station attendant on top of Mt Tennent during the AMRA race. I did some hill repeats from the top down a km and back. Slow and also checking on the runners as they climbed to the summit. Brilliant day on the mountain top, views in all directions.
Then back at Bushfold fire trail corner, ran out to turn point to collect signs and follow last runners.
Excellent running by competitors in good sunny warm conditions.
May need a nana nap this afternoon, bit a weed killing to be done before that. Too much rain recently.

Saturday, February 4, 2012

Hills & Trigs

Distance;  56.4 km
Time: 7 hrs 19 mins 41 secs
Rate:  7' 47" per km
Altitude gain/loss:  1180 metres
Weather: sunny, temp range 12-24 degrees, humidity 99% down to 50%, wind calm
Week: 95.05 km,   Feb: 79.00 kms
Year:  535.05 kms in 5 weeks at ave 107.0 km p.w.

A bit of a change today to find as many trigs on top of mountains,  hills & ridges as we could around Woden. Last week we touched the trigs on Mt Rob Roy & Mt Tuggeranong, so our local valley had been done.
Running with Softshoe, we headed towards Gowrie & Fadden to find the first trig on Wanniassa Hills. Easy enough, still fresh & the weather was still cool enough but with very high humidity.
From there we headed to Isaacs Ridge where the trig is just over the fence, so we saw but couldn't quite touch the trig. Good enough for today.
Then down and turning towards O'Malley we tried in vain to find a way to cross Hindmarsh Dr without going thru the tunnel at Garren where the Triple Tri mtn bike riders squeeze thru. We crossed Hindmarsh Dr after some bush bashing, slowed the km rate up considerably. On to Red Hill, we easily found the trails to the top where the Restaurant now sits on top of the hill. I guess the trig is underneath the building. We asked a mtn bike rider which way to get to Curtin as our next objective was Oakey Hill. Some new trails for me had us out near Deakin High School, so good to run a few kms on new territory.
We had a main stopover at Curtin shops. Then down to the drain where we followed the trail behind Curtin that will be used for the next monthly handicap. A huge tree has fallen 200 metres from the start line, but won't be a problem for the long legged runners or steeple chasers. Others may have to do some climbing & scrambling.
The sun was now beating down, the humidity had dropped as we climbed Oakey Hill. Next over to Mt Taylor. As always, it's a tough climb from the Chifley side, although runnable when fresh. We definitely were not fresh.
Scoffed down a few drops of water from the dog bowl on top of Mt Taylor. Nice views, but very warm up there today. We were almost out of drinks so we headed to Erindale to replenish.
From there, it's straight down Ashley Dr back to home.
Softshoe left me there, he had had enough,  a few more kms & difficulty today than he should.
I reloaded with snack & a drink at home and headed down to Pine Is. It's only an easy 6 kms when fresh. I wasn't quite fresh, but feeling Ok.
A few people about enjoying the afternoon sunshine with only a few in the river. I had 25 minutes before Mrs TF picked me up. Oh, so good after time in the water & not having to run back home.
Tired now, but legs are Ok.
A great day out, a few new places visited. All's going well.

Thursday, February 2, 2012

What Happened to Summer ?

Distance:  11.1 km
Time:  65' 32"
Rate: 5' 53" per km
Weather: cloudy, light drizzle, temp 15 degrees, humidity 80%, wind calm
Week:  38.65 km,  Feb:  22.6 km,  Year:  478.65 km

The weather conspired to prevent me from getting to the track tonight.
Road conditions & poor drivers held up traffic flow in late afternoon resulting in a later finish at work than I would have liked. A 6 car pile up on Adelaide avenue would have made that area a shambles.
The cold day and a need to rush to get to the AIS well before the 5000 metres commenced convinced me not to go. It would have been my first time out there for a couple of years.
But, I'm not a cold weather runner.  I don't like winter at all and head north as often as possible to escape the cold. I much prefer the warm and dry sunny days we normally get in Canberra in summer.
The forecast for the afternoon was as we got, cool with showers. I managed to get in a run and a gym session during my lunch break. The run had to be over the minimum of 10 kms just in case the track racing didn't eventuate.
Not much pace in the run today as I was saving a bit for the night race. At least I can run again tomorrow, when I did have a rest day planned.

Wednesday, February 1, 2012

New Month, New Target

Distance:  11.5 kms
Time:  65' 21"
Rate: 5' 41" per km
Weather: cloudy, temp 18 degrees, humidity 58%, wind east 15 kmph
Week:  27.55 km,  Feb:  11.5 km,  Year:  467.55 km

Start of a new month with less days than the rest of the months, even this year.
New target is to be at 1000 kms for the year by end of February. An easy start today, a gradual increase on January by not having any running days below 10 kms. There were 4 in Jan.
There are only 4 Saturdays and no public holidays this month. Big job ahead.