Two Fruits

Friday, November 30, 2012

Easing into a Busy Weekend

Purpose: Mixed cross training
Distance:  8.1 km
Time: 45' 24"
Rate: 5' 36" per km
Weather: cloudy, very warm, temp 32 degrees, humidity 35%, wind NW 15 kmph
Week:  31.3 km,  Year:  4128.15 km
November: 380.00 km in 25/30 days at ave 15.2 km per run day

Looks like a low km week coming up due to no running on Monday or Tuesday.
Then several very warm days reduced the distances anyway, so it's going to be a consolidation week after the previous were both over 100 kms.
A sore right shin hasn't helped, but it's Ok now with a couple of easy days. Two short jogs today with a bike ride mixed in.
Saturday morning is going to be warm again, so an early start. We will try to touch a few trig points in the local area, a hilly run, should be fun.
I have a work group bush walk to top of Mt Rob Roy on Sunday, another back up event. This will be a casual walk as the others haven't been in the Mt Rob Roy area before.

Thursday, November 29, 2012

Slow Week, So Far

Running - nil, errands & tired from weekend
Running - nil, lunch with Mrs Muscles
Distance: 10.65 kms in 60' 16" at ave 5' 40" per km
Weather: cloudy, temp 21 degrees, humidity 705, wind calm
Distance: 12.55 km in 74' 31" at ave 5' 56" per km
Weather: sunny, very warm, temp 31 degrees, humidity 45%, wind calm
Week:  23.2 km,  Nov:  371.9 km,  Year: 4120.05 km

Last weekend took a bit out of me, so I rested on Monday from running. I had a few things to do as well, so all was not lost. I did ride the bike to work and home as usual.
Tuesday, I met Mrs Muscles in the city for lunch and a chat. A nice time with a special lady, well worth the extra day off.
As well, I don't know how it has happened, but I have a sore right shin. I think it goes back to the hard surface on the track at the one hour run 2 weeks ago. But it could also be the increase in distance over the past 2 weeks, or a combination of both. A couple days off helped.
Wednesday was a mixed up day, a short jog from work before riding the bike home at lunch time. Then, a 2nd run around Pine Is reserve made a a descent total for the day.
Today, very warm before lunch time, the afternoon a little warmer again. Nothing special to get 12km done. I really should have gone to the oval for some grass bare feet running, but didn't get organised well enough.
Stopped off at the beach for a 10 minute cool off in the river, just what was needed.
It's going to be very warm again tomorrow, so I'll keep the distances short, be conservative in the heat, and be ready for a good Saturday morning run. Bush walk with the group from work on Sunday, Lanyon shops to top of Mt Rob Roy and back.

Sunday, November 25, 2012

A Big Weekend

Purpose:  endurance
Distance:  46.5 km
Time:  5 hrs 25 mins 17 secs
Rate:  7' 00" per km
Weather: sunny, temp range 12-28 degrees, humidity 80% down to 27%, wind calm
Week:  98.05 km,  Nov: 334.7 km,
Year:  4082.85 km in 47 weeks at ave 86.9 km

Purpose: racing - speed
Distance: 7.0 kms plus warm up, mark course 7.0 kms.
Race time: 35' 22"
Race rate: 5' 03" per km
Weather:  sunny, very warm, temp range 14-25 degrees, humidity 80% down to 40%, wind calm
Week:  112.05 km,  Nov: 348.7 km,  Year:  4096.85 km

Saturday morning turned into a very warm run after a comfortable start from home. As the day progressed, we really felt the unusual conditions for this time of year.
From the map, we basically followed Yamba Dr to the Canberra hospital, then up Hindmarsh Dr to Red Hill trig. At this stage we were following the arrows for the Triple Tri run course, so down thru Garran to Curtin, along the bike path to leave the arrows to go to Scrivener Dam. It was near here that Softshoe had a girl runner decide he had " nice legs", good enough for us to get a laugh. She was Ok as well, but too fast for us to return the compliment.
Under the Parkway at the National Zoo to the dirt path at the Arboretum. Open space here & getting warm.
We were drinking heaps & stopped at Weston Creek car wash to refill enough to get us further south to Tuggie. Cut across into the bushland near Kambah Fire Station to again nearly step on a brown snake, No 6 for the season. Very close.
Then nearing Kambah, a cyclist cuts in too close and abuses us "just for being runners on the bike path". We were not impressed with his attitude & not so politely told him so.
This weather suits me, warm, sunny & low humidity & I gained confidence as we got closer to home.
Finished with over 46 kms, a good total for the day, although I was hoping for over 50 kms. Didn't matter in the conditions, a good day out. No problems as a result, a short nana nap & then 4 hours at work at night.
Today, Sunday was the final monthly handicap of the year. A 7 km run near Mt Ainslie, a reasonably flat run with 100 metres of altitude gain & loss.
Again, it was very warm & several suffered in the conditions.
It was 181st handicap, finishing this time in 78th position out of 101. I was not in contention for any prizes this year, so took it easy, although I could have gone much faster if necessary.
Nice to be running in these conditions,  I don't like it when it's under zero in winter winter.

Friday, November 23, 2012

Too Good To Miss Out

Purpose:  Fun
Distance:  8.25 km
Time: 48' 00"
Rate:  5' 49" per km
weather: sunny, temp 24 degrees, humidity 30%, wind calm
Week:  51.55 km, Nov: 288.2 km,  Year:  4036.35 km

Too nice a day to not get some kind of running done. I did have plenty of places to go at lunch time, a list was a necessity.
However, as a non shopper, the shops have moved or closed down since I was around the Hyperdome.
I managed to get 3 off the list, still a few to go, but they will have to wait. I didn't even get into Bunnings Warehouse, that's not a simple go in and buy, and get out. So many departments, so many places to hide just what you want.
A nowhere run adventure, just out to enjoy the sunshine, a fun run in the true sense. No speed, no hurry, finished off with 6 minutes in the cool waters at Pine Is. A good day.
Long run planned for Saturday, hopefully the heat will stay away until afternoon. Then a few hours at work on Saturday night, then monthly handicap on Sunday.
Back to work on Monday for a rest.

Thursday, November 22, 2012

Mixing It Up

Purpose:  Cross Training
Distances: Running - 6.5 km, bike riding - 9 km
Running time:  36' 00"
Running rate:  5' 32" per km
Weather: cloud, bit of sun, temp 21 degrees, humidity 45%, wind ENE 15 kmph
Week:  43.3 km, Nov:  279.95 km,  Year:  4028.1 km

I'm trying to mix up the training to prevent any repetitive injuries, and to keep the mental side positive. It's going to be a long next 6 months.
Today, I rode the bike to work at 6:15 am as usual. Instead of a slow jog home and back to work, I ran down to Pine Is and back to work, distance 4.45 kms.
Then, on the bike and ride home at a comfortable pace. Lunch, then car back to near the road entrance to Pine Is. Leave car and run down to the beach, stand in river for 10 minutes, then run back to the car, distance 2.05 kms.  Back to work, shower & all is good.
A relaxing few hours on a nice day. The mixing up the exercise was better than doing nothing, better than a long run, and without stress.
Should do more of these, especially during the nice weather of summer.

Wednesday, November 21, 2012

Speedy Hills

Purpose: Hard up hill
Distance:  13.2 km
Time:  75' 07"
Rate: 5' 41" per km
Weather: sunny, temp 26 degrees, humidity 30%, wind west 20 kmph
Week:  36.8 km, Nov:  273.45 km,  Year:  4021.8 km

I split the running into 2 sections. There are hills on the way home at the back of Gordon, so I planned to run them hard, or as hard as possible.
Then with the benefit of gravity, I ran back to work at a nice comfortable pace. It was probably slower than the harder up hill to get home, so the km rate doesn't reflect either of the sessions.
I stopped at Pine Is for 10 minutes recovery in the cool water, before heading back to work.
A really nice afternoon today, difficult to get the mind into the right frame to actually complete the 2nd half of my day's work.
May be I should have not gone back, as the afternoon was a messy few hours highlighted by another prang on the Tuggie Parkway that delayed the traffic by half an hour. I just missed getting the news about where it was, near Cotter Road overpass, and missed the first turn off on to Lady Denman Dr over Scrivener Dam. Stuck at snail's pace until finally getting clear.
Lucky these days on the road driving among don't happen very often. Give me enough notice, I will detour anywhere to not get stuck.

Tuesday, November 20, 2012


Purpose: Fartlek
Distance:  13.3 km
Time:  76' 28"
Rate:  5' 45" per km
Weather: sunny, temp 21 degrees, humidity 40%, wind light NE 10 kmph
Week:  23.6 km,  Nov: 260.25 km, Year: 4008.6 km

The day had great intentions but faded once the first steps were made outside the front door.
Nice day, no excuses, but it didn't happen.
Once I settled into a comfortable pace heading towards home at lunch time, I tried to clap on a bit of pace.
But the legs didn't like it, so I eased back and kind of turned it into a "junk" km run.
Otherwise, all is Ok. It was just one of those days.

Monday, November 19, 2012

On Purpose

Purpose:  Recovery
Distance: 10.3 kms
Time:  61' 42"
Rate: 5' 59" per km
Weather: sun/cloud, temp  17 degrees, humidity 50%, wind cool SSE 30 kmph
Week:   10.3 km,  Nov:  246.95 km,  Year:  3995.3 km

I'm going to publish the reason for each day's activities just in case the reader thinks I'm just slow.
Mostly there is a purpose to each run or training session.
And sometimes it might be just adding " junk" kms to the yearly total. Unlike many other forms of running, ultra require plenty of kms in the bank, it builds endurance.
Today, as are most Monday's, was a recovery day. It was a cool windy day so no point in pushing out any speed session, or hilly tough training.
I ran around the outside of Lake Tuggeranong with the wind at my back, then headed behind Centrelink on Athllon Dr to the nature park to get to Pine Is.
There I spent 12 minutes standing in the river, cool, but not really cold enough, but very nice.
No one about due to the average day weatherwise. Then back at work and into the gym for 15 minutes.  Ok, a short but good session on my circuit of 5 appliances plus crunches, abs like Janene.

Sunday, November 18, 2012

Made It At Last

Distance:  9.35 km
Time:  53' 51"
Rate:  5' 47"  per km
Weather: part sun/cloud, temp 19 degrees, humidity 30%, wind westerly 25 kmph
Week:  101.0 km,  Nov: 236.65 km,  Year:  3985.0 km

Busy at home this morning loading old TVs & other accumulated junk in the trailer to take to the tip. Even busier there as the weekend gardeners were also having a spring clean. A long line up at the drop zone.
Free to get rid of the old analogue TV's, but $10 to dump the rest, but at least a bit more has gone.
Mrs TF dropped me off in Tuggeranong, so I ran home easy to get enough kms for the week to get over the 100 km mark. Certainly a long time coming. Last one would have been back in July before the 48 hour at Caboolture.
As well, not many kms to get past the next significant yearly total sometime during this upcoming week.

Only One Trig

Distance:  40.75 km
Time: 5 hrs 5 mins 41 secs
Rate:  7' 30" per km
Altitude gain/loss:  773 metres
Weather: sun/cloud, temp range 8-18 deg, humidity 85% down to 50%, wind calm
Week:  91.65 km,  Nov:  227.3 km,
Year:  3975.65 kms in 46 weeks at ave 86.4 km

The weather forecast for the morning was showers at 9 am, easing by noon and showers returning later in the day. It was cool at 7 am, so I dressed for the forecast. Wrong...
It turned out to be a partly sunny morning, no sign of rain, and it was muggy due to the clouds and the mild temperature. Taking the spray jacket & leaving the sunnies at home was a mistake.
However, I met Softshoe on the fire trail behind Theodore, headed on our main Two Fruits loop behind Chisholm, over to MacArthur and crossed Long Gully Road to Isaacs ridge.
Coming off the top, the only trig we went close to, we met Rob de Castella on a the lower trail behind Isaacs/O'Malley houses. Said hello as we passed, that was good.
Tried to follow the arrows put down for the Sri Chinmoy Triple Tri mountain bike leg to get to the Hindmarsh underpass, but they mysteriously disappeared near East O'Malley estate after being so obvious. Guess that's what money can buy.
We came back a fairly direct way up Yamba Dr, into Farrer ridge, then over little Wanniassa Hills, for me to just get over the 40 kms. Softshoe had to get back to his place, so finished with 45 kms.
Another good day out, pace not fast, plenty of up & down hills, so a solid training run.
An easy run on Sunday will take me over 100 kms for the week for the first time since end of July.

Friday, November 16, 2012

One Hour on the Track

Distance:  12.5 kms in 70' 26" at ave 5' 39" per km
Weather: sun/cloud, temp 19 degrees, humidity 45%, wind north 5 kmph

One hour run at A.I.S track
Distance:  13.499 kms
Rate: 4' 26.6" per km
Warm up & cool down:  1.35 kms
Weather: cloudy, mild, temp 18 degrees, humidity40%, wind calm
Week:  50.35 km,  Nov:  186.55 km,  Year:  3934.9 km

Wednesday was a normal run home from work at lunch time and back again. Nothing special to report.
Thursday I rode the mountain bike to work as usual. At lunch break, rode to the river for 15 minutes in the cool water, then rode home for lunch.
Took car back to work as I needed to head straight to the AIS track for the one hour run. Road works on Drakeford Dr lost me 15 minutes waiting in line, but I eventually made to the track with time to spare.
A warm up, find a lap scorer, Ken Smith kindly did this for me, and time for a quick chat.
A field of around 18 started in very good conditions, mild, no wind.
Started out at around 1' 45" per lap pace, hung on to that for a long time before just dropping off slowly to run the last 25 minutes at around 1' 50" pace.
I was either slightly in front of, next to or just following Helen who was targeting an age group record. Really good to have someone running at the same pace to maintain the intensity when the going gets a little tougher.
Plus, if you get to follow Helen very closely, it's not too difficult. A nice shape.
Finished only a few metres in front of her, but unfortunately, she came up about 100 metres short of her desired result.
Outstanding running by Bruce Graham to go over 17 kms for an Australian M50 record which had stood more a couple of decades.
Legs didn't like the hard track surface, shins sore a couple of times but that went, and finished with sore heels.
That comes fro not enough mid/front foot speedy running, but otherwise now, all is Ok.
I finished right on my predicted distance, I knew I wasn't in fast enough shape to get near 14kms.
I had a few things to do today, so will rest before a nice longish run on Saturday.
What's next ? Liz, I want to do the Brindie 100 km in early February, the Coburg 24 hour in April on Canberra marathon weekend.

Tuesday, November 13, 2012

Calwell Oval

Distance: 8.95 kms plus cool down 1.45 kms
Total time:  46' 08"
Overall rate: 4' 26" per km
Weather: sunny, nice day, temp 22 degrees, humidity 40%, wind north 15 kmph
Week:  23.00 km,  Nov:  159.2 km,  Year: 3907.55 km

A return to Calwell oval grass track for a session of cruise intervals.
It's not long tempo running as I stop after each 5 laps for a drink and to change direction.
As usual I run in lane 5, bare feet. The grass is perfect, recently mowed with the dried grass easy to kick out of the way.
Started with the first 5 laps at 4' 31" pace, then gradually a little faster to run the 4th set at 4' 17" pace for an final average run pace at 4' 24". Nice and comfortable without any sprinting as I want to keep them to a rhythm.
A man with some golf clubs the only other person around. It looked like he needed more time down there, sprayed a few left & right but none in my direction.
A perfect morning for a training session. Rode mountain bike back to work afterwards as a recovery, and back home after work. All good at the moment.

Monday, November 12, 2012

Recovery Monday

Distance:  12.6 km
Time:  69' 02"
Rate:  5' 29" per km
Weather: sun/cloud, temp 22 degrees, humidity 40%, wind  north 20 kmph
Week:  12.6 km, Nov:  148.8 km, Year: 3897.15 km

Nothing special, just the usual take it as it happens on a Monday after any weekend.
This Monday was much better than usual, felt easy and at a comfortable pace without trying.
Back at work, a short session in the gym.
After chatting with Pam at Deep Space on Sunday, I have decided to slightly change my training for next year with a big mountain run in February then the 24 hour in April.
Both are completely different, so the training with only a month between means the lead up needs to incorporate both speed & endurance.
Tomorrow I will take on the grass in lane 5 at Calwell oval to keep some speed in the legs. This will be important at Coburg.
A few trips to the Thursday track meetings will also help starting on Thursday night with the one hour run. Not sure how this will go, but whatever pace I start out running, I hope to be able to hold that for the 60 minutes.
The aim of this week is to get back over 100 kms for the week, then slowly increase that without losing speed. The cruise intervals are meant to help do that.

Sunday, November 11, 2012

Weekend Update

Distance:  32.35 km
Time:  4 hrs 13 mins 4 secs
Rate:  7' 49" per km
Weather:  sun/cloud, temp range 9-16 degrees, humidity 60% down to 45%, wind sth 10 kmph
Year:  3869.4 kms in 45 weeks at ave 85.9 km
Distance: 15.15 kms
Time:  89' 17"
Rate: 5' 54" per km
Weather:  sunny, temp range 5-17 degrees, humidity 95% down to 45%, wind calm
Week:  77.95 km,  Nov:  136.2 km,  Year:  3884.55 km

A reasonable weekend of running but certainly not near enough. However, it was good quality, so distance was not that important. Plenty of hills.
Saturday was a run to top of Mt Rob Roy to get a course measured for our next work bush walk on 2nd Dec. This walk will start at Lanyon shops, head up the easy way to Big Monks, then to top of the mountain, down the southern side to the open paddock and back to Lanyon. Distance if we don't add any more on will be just under 19 kms. A very good, scenic outing, and not too difficult.
The remaining distance made up of getting to Lanyon and back.
Today, I manned the drink station at the Orroral Tracking Station in Namadgi National Park for the AMRA Deep Space Mountain marathon & half marathon.
A perfect spring morning in the valley, cool to start, then warming up nicely. Plenty of kangaroos live down there, and obviously happy to have company for a morning.
The marathoners did 2 laps of 21.1 kms so I saw them twice. The half just once passing by.
During quiet times, I jogged up the road for 350 metres and back again, lost count as to how many times I did this.
Then, as I waited for the last two runners, I ran with Pam out to the drink station at the bridge over the Orroral River.
Packed up and went back to the start/finish line at Honeysuckle Tracking Station and ran out the fire trail to meet the final 2 runners again.
A picture perfect morning, great to see the runners a couple of times, plus enjoy the lovely scenery of the national park.
A beaut weekend in the company of Softshoe on Saturday morning and a big crowd on Sunday. Doesn't get any better than that.

Friday, November 9, 2012

Today Was OK

Distance:  12.45 km
Time:  70' 38"
Rate: 5' 40" per km
Weather: sunny, nice day, temp 21 degrees, humidity 30%, wind West 25 kmph
Week:  30.45 km,  Nov:  88.7 km,  Year: 3837.05 km

Nothing special today. A fairly standard run home at lunch time and back.
A short sharp session in the gym, careful not to do too much as I haven't done much recently.
Just enough to not go backwards, but certainly no progress forward.
The gym work had taken a back seat after Caboolture in late July. However, with several major events coming up in 2013, it will have to step up and become more of a team player.

Thursday, November 8, 2012

And Then It Got Slower

Running: nil - rain
Distance: 6.9 km
Time: 73' 32"
Rate:  10' 38" per km
Weather: sunny, temp 22 degrees, humidity 45%, wind NW 15 kmph
Week:  18.0 km,  Nov:  76.25 km,  Year: 3824.6 km

It rained nearly all day on Wednesday, so I piked out & didn't run.
Today, the monthly handicap sub committee plus some others walked over the course for this month's handicap event starting at the usual place at the top of Phillip Ave at Hackett.
A reasonably flat long course of 7 kms with just 100 metres of climbing. Should be a good one on a nice fire trail with only a couple of rocky parts.
The main concern is the corner near Mackenzie St where the drink station is normally set up for the Bush Capital events.
It's rough but with care Ok.  The rest of the course will be fine.
So far, a slack week of running, will need to push on a bit weather permitting.

Tuesday, November 6, 2012

Slow Start To The Week

Distance:  3.15 kms in 17' 54" at 5' 39"
Weather: sun/cloud, temp 26 degrees, humidity 35%, wind NW 18 kmph
Distance: 7.95 kms in 43' 41" at 5' 30"
Weather: cloudy, temp 27 degrees, humidity 35%, wind NW 25 kmph
Week: 11.1. kms,  Nov:  69.35 kms,  Year:  3817.7 kms

Monday is always recovery day, so a mixture of short running with short bike riding.
Plus a short session in the gym and 12 minutes in the river to soothe a couple of overworked legs from the weekend. No problems, just preventative.
Today, Melbourne Cup day.
Usual ride bike to work day, weather in the morning recently has been much warmer than the previous 6 months. In fact, no gloves required, finally.
Then at lunch time I decided to run home with the intention of running back to work. However, a combination of the brown snake just a few inches from my feet in the short grass not far from work, and the forecast for showers, I took the car back to work.
I did do another couple of kms, but another short running day.
It has allowed a recovery in the tiredness levels which I hope will be Ok for the weekend.

Sunday, November 4, 2012

A Long Weekend

Distance:  35.15 km
Time: 4 hrs 40 mins 50 secs
Rate:  7' 59" per km
Weather: cloudy, temp range 11-15 degrees, humidity 75% down to 55%, wind NE 10 kmph
Distance:  20.35 kms
Time: 4 hrs 0 mins 0 secs
Rate:  11'  48" per km
Weather: sunny, temp range 12-21 degrees, humidity 80% down to 45%, wind calm

Week:  82.7 km,  Nov: 58.25 km,  Year:  3806.6 km

Saturday was a tour of the western side of Tuggeranong over 4 hills with trig points on them. As well as the hills to climb, there were  so many gates or step through fences to negotiate.
At times going up McQuoids hill or Mt Arawang, the GPS could not give me a gradient reading as I was moving so slowly, too steep.
However, the effort was well worth while. Apart from the training benefit, the views were terrific.
A good long outing, the start of 9 months of many, too many kms to be covered.
Today, a bush walk with the group from work over the eastern side of Woden starting from Mawson shops. We covered Farrer ridge, Wanniassa hills, Isaacs ridge & the back of O'Malley visiting places many in the group had never seen before.
Probably the main purpose of the walk was to get them out and about, and realize there are some wonderful parts of Canberra yet to be explored.
Another great day, perfect weather with some very good work colleagues.

Thursday, November 1, 2012

Rest & Test Time

Distance: 2.5 kms in 14'00" at 5' 35" per km
Weather: sunny, temp 28 degrees, humidity 25%, wind NW 10 kmph
Week:  24.45 km, Year:  3748.35 km
October:  267.35 kms in 21/31 days at ave 12.73 km per run day

Today:   Nil

My little trip on Tuesday may have caused a slight hammie strain, so I have eased back the running.
Just a short test run on Wednesday & nothing today.
The normal bike riding to work & home are no problem, quads being used more than hammies.
Friday, I will retest in readiness for Saturday hilly run & Sunday's bush walk.