Average Start to the Week

Monday:
Dist:  12. 45 kms in 73' 15" at ave 5' 52"
Weather: sunny, temp 21 degrees, humidity 28%, wind NW 10 kmph
Today:
Dist: 9.5 kms in 56' 02" at ave 5' 54"
Weather: sun/cloud, temp 24 degrees, humidity 45%, wind NW 10 kmph

Nothing to report, both days were very average with little energy to muster.
Monday is always easy recovery day so no expectations there.
However, today was a little better until I kicked a rock behind Bonython and nearly fell. In the process, I may have extended right hammie a little and resulted in a very sore right heel.
As I was so close to Pine Is, I detoured to the cool water & spent 10 minutes in recovery mode.
This certainly helped a treat and managed to run back to work. I didn't feel too good as I struggled to get the 1 km for help.
Prevention is better than cure, but a quick cure is better than doing nothing.
Tomorrow won't be much at all. It's been 8 days without a rest, but November is only a day away when the plan kicks in, and the hard work starts.

Campbell Rise

Today:
Race distance:  7.6 kms plus 4.7 kms warm & course marking
Race time:  36' 12"
Rate:  4' 46"  per km
Weather: sunny, temp range 8-15 degrees, humidity 50%, wind calm
Week:  73.8 km,  Oct:  242.9 km,  Year:  3723.9 km

Monthly handicap No 180 with the ACT Veterans Athletic Club. This time a rehashed course at Campbell Park behind the Defence building.
Great security here as first a security vehicle arrives to ask what was happening. No problems there.
Then the AFP drive through without a problem. On a quiet Sunday morning, nice to know the place is protected.
A very disappointing run today in perfect conditions on an almost flat course, just 60 metres of climb in almost 8 kms. No Janene to chase & Ewen too much start to consider a target.
Started slowly, then lost pace with last couple of kms at over 5 min pace. Nothing seemed right, so put it down to " one of those days".
I did however slip well out of contention for the yearly pointscore, down to 14th now when I needed to have a couple of good last events. I had low points to drop, so may have just been in with a medal chance.
Time to now concentrate on next year's plans starting with Brindie 100 km in early February. That means hills and plenty of them, starting with the western trigs on Saturday and a 20 km bush walk with the group from work on Sunday. Just need a nice weekend like this one.

A Messy Morning

Today:
Distance:  24.00 km
Time: 3 hrs 0 mins 22 secs
Rate:  7' 31" per km
Weather: sunny, temp range 7-14 degrees, humidity 75% down to 25%, wind calm
Week:  61.5 km,  Oct: 230.6 km
Year:  3711.6 kms in 43 weeks at ave 86.3 km p.w.

A bit of a messy morning in that it was very stop/start. I needed to do another jog/run over the monthly handicap course at Campbell Park to note the km marks, recheck the distances & note any other problems.
With Softshoe, we started from behind Campbell Park offices, checked out the course, then headed over to Watson via the steep hill to Trent's grave, down to the reservoir.
Noting the time, we needed to be back at the start area by 10:00am, a return via Ainslie to meet Charlie & Sherryl, a short easy trip back in time.
Walked over the course again with them, and that was enough for the day. That resulted in a slow kms rate for the day, plus the walk up the hill to visit Trent.
Otherwise, a very nice morning to be out. Except for about 2 mountain bike riders & one other runner, only a couple of walkers. Very quiet on the north side this morning.

In Memory Of Stuart

Today:
Distance:  5.9 km
Time:  33' 26"
Rate: 5' 40" per km
Weather: sunny, temp 21 degrees, humidity 25%, wind WNW 25 kmph
Week:  37.9 km,  Oct: 206.6 km,  Year:  3687.6 km

I couldn't make it to Stuart's funeral today, work times just not agreeing.
I did a very easy run home from work at lunch time. Most of that time was remembering the knowledge & commitment  he had for the vet's athletic club. Especially the knowledge he passed on to me, a very clever & inventive man.
We spent many hours during my split shift breaks inspecting courses for monthly handicaps. As well we used to car pool to sub committee meetings. Plenty of time to discuss running. He will be missed.

Warm & Windy

Today:
Distance:  14.25 km
Time:  87' 58"
Rate:  6' 10" per km
Weather: sunny, warm, temp 24 degrees, humidity 30%, wind NW 35 kmph
Week:  31.6 km,  Oct:  200.7 km,  Year:  3681.7 km

The sun was shining, the temp was warm,  but the wind blew.
A nice day to get out and use the conditions as a help with the running, not as a hindrance to be avoided.
I ran from work behind Bonython to the trig on Stranger Hill, then over to Gordon, on to the dog exercise area, along the river track to Pine Is and back to work.
Stopped for 13 minutes standing the cool waters of the river to soothe the legs.
Slow pace indicating the strength of the wind as well as the undulating nature of the trails.
A good outing, but hard work to maintain any pace.

Call Me Strange

Today:
Distance: 12.1 km
Time:  68' 12"
Rate:  5' 38" per km
Weather: nice, sunny, temp 22 degrees, humidity 35%, wind northerly 15 kmph
Week:  17.35 km,  Oct:  186.45 km,  Year:  3667.45 km

Just a nice easy run home for lunch and back to work.
Nothing to report, legs didn't want to play the game today so ambled along.
I'm somehow getting to be an Estelle fan in BB. Why ? I just don't know.
May be I don't want Sam or Layla to win, or Benjamin.
No real ideas about Stacey, Michael or Zoe.
An the winner might be .............. no idea.

Water Crossing

Today:
Distance:  5.25 km
Time:  27' 36"
Rate:  5' 16" per km
Weather: sunny, temp 15 degrees, humidity 45%, wind calm
Week: 5.25 km,  Oct:  174.35 km,  Year:  3655.35 km

Travelled over to Campbell park offices to finalize a course for the monthly handicap on Sunday.
Recent rain has caused the track between 2 small ponds to flood and is presently about 2.5 metres wide with a very muddy base. Unusable for 180 people to negotiate, twice.
We have therefore ditched that idea and found another version to use. It will be  2 laps for the Thomas series, distance 7.6 kms, with 1 lap for the Frylink & Waddell, distance 3.8 kms.
It's not perfect, but the best available.
Almost all the tracks are really good, with a short section on grass a little uneven in places. Hopefully, the gate at the horse stile may be opened, otherwise, a bit of show jumping will be required. It's a great location, out of the way with shade & a big car park.

Two In Two days

Last Thursday:
Tuncurry:
Distance: 12.3 km in 63' 32" at 5' 10" on beach, bare feet
Weather: part sun/cloud, temp 24 degrees, humidity 50%, wind easterly 15 kmph
Today:
Home:
Distance:  11.75 km
Time:  68' 14"
Rate: 5' 48" per km
Weather: sun/cloud, temp 21 degrees, humidity 25%, wind strong west 30 kmph
Week:  62.45 km,  Oct:  169.1 km,  Year:  3650.1 km

Back home and return to work on Monday. No more holidays until mid March next year for a week.
Running without shoes on the sand for a week gives a real different feel than with normal running shoes. May it's the weight of the shoes, or just having shoes on, but I run seem to run more easily & may be slightly faster in bare feet, even on the sand.
The same apples to running on the grass at the oval, faster for perceived less effort.
Back to home town running this afternoon after a big morning unpacking the caravan & tidying up the house especially outside. Looks like the rain while we were away has created growth that just gets away. I think my next favourite word will be weed killer and Roundup. If it's not important, it may just get knocked down.
We stopped at Marulan on our way home on Friday afternoon to spot an Echidna crossing the main street. It had been a while since I had last seen one, and never expected to see one in the main street. A good healthy example.
Then out today on the gravel fire trail behind Bonython, I spot another, 2 in 2 days. Buried it's head in the grass while I stopped for a look, then off we both went. Another good solid echidna in suburbia.
Slow today, very difficult to get moving freely. Possibly a combination of traveling for a couple of days without running, and a bit too much in the yard this morning. Last part of the run was better than the first, no problems really.

Taking It Easy

Today:
Distance:  11.35 km
Time: 62' 32"
Rate: 5' 30" per km
Weather: cloudy, temp 20 degrees, humidity 70%, wind SE 20 kmph
Week: 38.4 km,  Oct:  145.05 km,  Year: 3626.05 km

The weather cooled down this afternoon after a warm & humid morning. Not as nice a day for beach running, but still Ok.
Nothing to report today, just up and back followed by a session standing in the sea.

Beach Intervals

Today:
Distance:  11.55 kms
Time: 52' 10"
Rate: 4' 30" per km
Weather: sunny, temp 28 degrees, humidity 25%, wind off the sea 25 kmph, sea temp 18 degrees.
Week:  27.05 km,  Oct: 133.7 km, Year:  3614.7 km

A change of pace this afternoon as I decided to run a little faster than my normal slow.
The tide was high about 11 am so I had to wait until afternoon to find some hard packed sand.
I ran 10 x 1 kms in 42' 47" at ave 4' 17". However, with a north easterly breeze off the sea, the up wind efforts were at about 4' 25" pace, with the down wind efforts about 4' 05" pace.
Really nice time on the sand, finished with a splash in the sea to cool down the legs & wash off the sand & sweat.
Another great day, pity to leave on Friday, a wonderful place to rest & relax.

Tuncurry Beach

Saturday:
Dist:  10.35 kms in 67' 12" at ave 6' 30"
Sunday:
Dist:  10.75 km in 58' 54" at ave 5' 28"
Today:
Dist:  15.5 km in 89' 10" at ave 5' 45"
Weather: sunny, temps between 21-23 degrees, humidity 30%,cool on Sat. due to strong southerly wind at 35 kmph, Sunday wind still southerly eased to 15 kmph, today around to easterly off the sea at 20 kmph
Week: 15.5 km, Oct: 122.15 km,  Year:  3603.15 km

Not much to report except 3 days so far of lovely running up and down the beach followed by a cooling splash in the sea. No need for shoes, just run bare feet.
Park & the twin towns are very quiet, just a few travellers/tourists about. Nice and easy to get a car park in the main street.
Nothing happening, just the way a holiday should be.
Biggest worry is when will the tide be favourable for running on hard packed sand, or do I tough it out in the soft sand above the high tide mark.
Weather forecast is good for  of the week.

On the Move Again

Running:  Nil

We left the Gold Coast very saddened that we will never see our long time friend from our Tasmanian days again.
He has motor neurone disease, unable to now move without assistance. He doesn't realistically have long to live.
Such is the way, we have headed south to bad weather as experienced further south without the really cold. Some very heavy thunder, lightning & rain have been unnerving living in a very small room on wheels.
Hopefully, some sunny day ahead while we have a week at Tuncurry.
No chance to run recently due to travelling or the weather.

Queensland

Monday:
Distance: 12.85 km
Time:  70' 23"
Rate:  5' 28"
Weather: cloudy, temp 23 degrees, humidity 70%, wind southerly 15 kmph
Week: 12.85 km, Oct: 85.55 km,  Year: 3566.55 km

The few days we have on the Gold Coast are a bit rushed & hectic & not really meant for running.
We are staying at Carrara not far from the stadium where the Gold Coast Titans play their home games in the NRL.
Opposite us, is a large open reserve with a bike path and plenty of grassy areas. I ran a double lap around the outside plus a bit to make the effort worthwhile.
The humidity here yesterday under cloudy skies was a bit of a surprise, not used to that at all.
However, all good. May not get to run again here, but will be able to later in the week as we move back towards Coffs Harbour & then a week at Tuncurry. Nice long beach there.

Circuit of Tuggie Hill

Today:
Distance: 18.8 km
Time: 1 hr 51 mins 35 secs
Rate:  5' 56" per km
Weather: beaut, temp 24 degrees, humidity 25%, wind strong westerly30 kmph
Week & Oct:  72.7 km, Year:  3553.7 km

Sore quads from last couple of days have gone just in time for a longish run from work to Tuggie Hill.
It's not really that hilly but does have a few nasty rises that slow you down. Undulating!!
A prefect day except for the strong westerly that certainly slowed the pace on the way back.
Stopped at Pine Is for 15 minutes in the cool river water to recover, really nice and beneficial.
It's school holidays so the Pine Is reserve area was entertaining the kids. Best to get in and out asap. They are Ok, but tend to take over.
May not run for the next few days as we are travelling north. Next report may be from the Gold Coast.

Sore Quads

Tuesday:
Distance: 10.95 kms in 65' 41" at 5' 59"
Weather: sunny, temp 20 degrees, humidity 30%, wind calm
Today:
Distance: 12.95 kms in 70' 40" at 5' 27"
Weather: sunny, temp 23 degrees, humidity 28%, wind WNW 20 kmph
Week & Oct:  53.9 km,  Year: 3534.9 km

I don't usually suffer from sore quads/legs after running up and down mountains. I suppose recently, I just haven't done enough hard hill running to keep the muscles accustomed to the pounding. Must change that if I am to consider Deep Space or Brindie 100 coming up soon.
To help, and it hasn't yet, I have spent time in the river at Pine Is where the water is still cool enough to work. It will in time, must not rush this process.
Tuesday's run was slow, look at the km rate. I walked up every small incline, no surprises there. Much better today, felt good but could feel the soreness in the quads.
The bike riding to and from work, morning and night also help. Keeps the legs rolling over without any pressure.
Great time of the year to be out and about.

Double Over Mt Tennent

Today:
Distance: 28.1 kms (plus 1.9 km cool down)
Time: 3 hrs 43 mins 12 secs
Rate: 7'  56" per km
Altitude gain/loss:  1510 metres
Weather: perfect, sunny, cool, temp range 6-16 degrees, humidity 80% down to 35%
Week & Oct: 30.0 km,  Year:  3511.0 km

Joined by Bryony & Softshoe this morning for a double over Mt Tennent starting at the Namadgi Visitors Centre.
Up the Alpine Walking Track to the top, down the fire trail to Apollo Road. Back up to the top, and down the walking track to the start.
Just one other on the trail near the start but heaps once we returned to the top the second time. Looked like a group of around 10-12 walking with a couple of runners out front enjoying the day. Then on the way down met by more in small groups. Much care needs to be taken on this down hill section. Can be painful & dangerous if you fall.
A perfect morning for the outing. Felt good on the up hill for once. Just couldn't keep pace with Bryony on the down, but she has younger legs then me.
A good start to the spring running season.