Two Fruits

Thursday, May 31, 2012

End of May Time, End of Play Time

Distance: 16.55 km in  89' 58" at ave 5' 26" per km
Weather: sunny, temp 14 degrees, humidity 45%, wind calm
Distance: 17.65 km in  99' 19" at ave 5' 38" per km
Weather: sunny, temp 14 degrees, humidity 50%, wind northerly 10 kmph
Week: 58.85 km,  Year:  2063.9 km
May: 414.55 km in 28/31 days at ave 14.8 km per run day

I stuffed up the May km calculations sometime back & had wonderful thoughts of getting over 500 kms for the month. That would mean averaging around 125 kms per week, not possible.
I did however manage to get over 400 kms completed for the month which is Ok considering there were only 2 long runs, one of 33 km & one day of 40 kms. The rest were mainly short, less than 10 kms.I only missed 3 days of running in the month,
I am on a 19 day running streak at present, probably will end with the rain due late this weekend.
Yesterday's run was from work to home for lunch and back again. Back was a bit longer than coming home.
Today, I did the "time trial" course from a couple of years ago. It starts at the bottom of Learmonth Dr at Kambah, goes up Drakeford Dr past Kambah shops to Sulwood/Namagira Dr. Then down past Gleneagles to the golf course, along the fire/horse trail beside the golf course to the base of Urambi Hills and back to the start. Add on the warm up and cool down back to work and it's a tough 12 km loop.
Certainly work to do to get back to just over an hour from a couple of years ago, it was slow today.
Still lots of water near the golf course that hasn't dried out & caused a detour.
Finished the day with 25 minutes in the gym, and now tired all over instead of just the legs. Easy day tomorrow, climbing Mt Rob Roy on Saturday morning.

Tuesday, May 29, 2012

It Was All Downhill

Distance:  10.25 km
Time:  58' 19"
Rate:  5' 42" per km
Weather: sunny, temp 15 degrees, humidity 50%, wind calm
Week:  24.65 km,  May:  475.00 km,  Year:  2029.7 km

A couple of minor things to get done today so I took the car to work and drove home at lunch time. My run today was the getting back to work for the afternoon half.
Not much to report except I ran the Point Hut to Pine Is track where I met 2 policemen of their mountain bikes. I have never seen any before in this area in my 19 years of running this track up to 4 or 5 times a week.
Anyway, I wasn't arrested and it was a nice day to be out. Hopefully I can get the 25 kms done in the last 2 days of this month to get past the magical 500 kms for May.
Should be able to get into a routine now I have time during the day. First 2 days have been doing things that would normally get done over a weekend. Spare time, got to love it.

Monday, May 28, 2012

A New Beginning, Again

Distance:  14.4 km
Time;  85'  33"
Rate: 5' 57" per km
Weather: sunny, temp 13 degrees, humidity 55%, wind cool SE 15 kmph
Week: 14.4 km, May:  464.75 km, Year: 2019.45 km

Hardly traditional, but I have been using Monday's ( Speedygeoff like ) as a recovery day. Distance, time & rate are not a priority today. It's just an easy casual run to see if any problems have arisen from the weekend's activities.
As usual, nothing to worry about, no soreness or even tiredness. Must have been a slack 2 days.
Ran from work to Point Hut, along the undulating river track past Pine Is to the rock wall at the end of the Lake Tuggeranong spill way.
Nothing to report about the run except the sandy base is very soft, more so than normal.
Finished with a good short session in the gym, ending an enjoyable middle of the day break.
Now, with almost 4 hours off each day, I must make the most of this good usable time. But must also be careful not to over train & under rest.

Sunday, May 27, 2012

On The Western Front

Where: Mt Stromlo's western side - monthly handicap
Warm up: 5.15 kms in 29' 08" at 5' 39" per km
Race: 7.5 kms in 35' 11" at 4' 41" per km
Course difficulty: 1.1 (last year )
Started:  group 33
Finished: 21st out of 92
Weather: sunny, nice morning, no frost, temp at start time about 8 degrees, humidity 75%, wind calm then slowly up to southerly at 15 kmph
Week:  104.25 km,  May:  450.35 km,  Year: 2005.05 km

The running of the ACT Veteran's monthly handicap on the side of Mt Stromlo in near perfect autumn/winter conditions. Rain during the week both help and hindrance as the track surface just soft enough to be nice to run on. But recent rain had cut ruts and erosion making some not so good places to negotiate especially in the first 1 km
The remainder was good but it's an undulating course with about 120 metres of elevation gain & loss.
Started well down hill and ran at good solid pace all the way with Janene in front to focus on catching and Michelle behind to keep at bay. Final result, won one, lost one.
Backed up well after yesterday's hilly long run, the base kms is good, so now need to build up those long Saturday runs with some longer mid week efforts.

Saturday, May 26, 2012

Out of Bounds

Distance:  35.25 km in 4 hrs 7 mins 20 secs at 7' 01" per km
Weather: cold, sunny, air temp at 7:30 am 5 degrees, felt like 2, humidity 80%, wind northerly 15 kmph changed to at finish 11 degrees, felt like 8, humidity 55%, wind cool west 25 kmph
Jog/walk around at Stromlo West marking monthly handicap course
Distance:  5 km
Weather: cool, sunny, temp 10 degrees, wind calm.
Week:  91.6 km,  May:  437.7 km, 
Year:  1992.4 km in 21 weeks at ave 94.8 km

The morning run was the main focus today with a run in the reverse direction of last week with Softshoe. Plans changed as we had to give Wanniassa Hills Nature Park a miss due to a 3 week closure for the kangaroo cull. I wonder why the nature park needs to be closed for so long. There are signs at every possible entrance so no chance of pleading ignorance. Reopen mid/late June.
We were lucky that the rest of the local nature parks are still available for the casual Saturday runner. We headed across Farrer to Mt Taylor, Oakey Hill, past Kerrie T's new house being built and on to Woden.
Basically followed Athllon Dr to the end of Farrer houses, crossed the nature park back to Erindale Dr and finally back to the start.
That made the distance around 35 kms, not really enough for the day and managed to pick up another 5 kms while marking the monthly handicap course for Sunday over at Stromlo.
Looks like being a little short of the required kms for this week by end of the weekend, but always next week, weather permitting.

Friday, May 25, 2012

Harden Up & Hurry Up

Distance: 5.75 km
Time:  30' 40"
Rate: 5' 20" per km
Weather: cloudy, air temp 8 degrees, humidity 70%, light drizzle, wind cold NNW 25 kmph, felt like 4 degrees
Week:  51.35 km,  May:  397.45 km,  Year:  1952.15 km

I need the kms, but the weather was bleak all day. So it was a case of HTFU and JFDI. The run as short as it was was pretty good. A strong, steady pace especially into the wind. Happy with the outing.
Not sure all these letters really mean much, but it was a case of get outdoors, get the job done and get back inside, asap.
Nothing to report as it was head down and go. Didn't see anyone, didn't feel much either, all too cold.
Finished in the gym with a good end of week session.
Hopefully the weekend's weather will allow for a long training run on Saturday morning, mark the course at Stromlo in the afternoon and run the monthly handicap on Sunday morning.

Thursday, May 24, 2012

Mixing & Matching

Distance: 8.1 kms in 45'12" at 5' 35" per km
Weather: sunny, temp 15 degrees, humidity 35%, wind NW 20 kmph
Distance: 11.65 kms in 60' 03" at 5' 09" per km
Weather: cloudy, light drizzle, temp 11 degrees, humidity 85%, wind calm
Week:  45.6 km,  May:  391.7 km,  Year:  1946.4 km

A shift I have to cover for the last 3 days of this week doesn't get much of a break in it, just 2 hours. I have to plan to get the most out of the time available as well as eat, shower & actually get some rest.
Yesterday was a nice day, so I used it as a recovery day as I ran easy & finished at the river. The water is cold, real cold. One minute in to get used to the temp, then 2 minutes out, then 2 minutes in & one minute out. Finally, numbness sets in and I can handle about 4 more minutes before pain takes over. That is all that is needed to help sore legs. It's a slow jog the last 1 km back to work, but well worth the effort. Obviously, no one else about at this time of year near the river.
Today, mixing up the training pattern, I decided, with time constraints, to do the lake circuit at some kind of tempo pace. Lucky, a km & a bit into the run, Kelley was coming the other way. She turned around and we ran together back to near Maccas where she headed back to work.
Both of us chatted as we ran along, nothing very serious our topics of conversation. I continued on to run down to Pine Is and back just to make some descent distance for the day.
Good running today, happy to have Kelley along, and she sets a good pace. Obviously the Sydney half marathon last weekend didn't take too much out of her, a time of 95 minutes is pretty good in a big crowd to negotiate her way around.

Tuesday, May 22, 2012

Change, Just In Case

Distance:  14.3 km
Time:  82' 12"
Rate:  5' 45" per km
Weather:  sunny, temp 15 degrees, humidity 40%, wind West 20 kmph
Week:  25.85 km,   May:  371.95 km,  Year:  1926.65 km

The weather forecast is not good for later in the week with rain expected for 2 or 3 days. I had wanted to have an easy/rest day, but that may be now on Thursday or Friday.
Today, I ran a loop around Gordon, Isabella Plains, Monash & Oxley on the grass edge of the bike paths. Nothing too exciting about the run, no one else out running with just a few mums with prams on the lake enjoying the sunshine.
Finished with a good 30 minutes in the gym, and lucky again to get an early finish from work.
That won't happen tomorrow as I know I have a split shift with a 7:30 pm finish. It means I won't get to the Vet's AGM which I do try to get to if I can.
Otherwise, all's good.

Monday, May 21, 2012

Good Day All Round

Distance:  11.55 km
Time: 66' 33"
Rate:  5' 45" per km
Weather: sunny, temp 15 degrees, humidity 50%, wind light NW 10 kmph
Week:  11.55 km,  May:  357.65  km,  Year:  1912.35 km

A late start ( 7:30 am) at work this morning meant a sleep in, then with clouds overnight keeping the air temperature above freezing, I rode my mountain bike to work. So far, so good.
Arrived on time to be told to be on " standby". Even better, that means everyone else has turned up to work so the some of us spares have nothing to do. 
Nothing to do until mid morning when a breakdown means I have to go to Woden to cover the next service on a shift. Drive the tourist scenic route out to Belconnen, then fast as I can down the Parkway back to the safety of the southside.
That's it for the day. No more work to do.
Time for a run, 30 minutes in the gym, shower, more lunch and time to go home.
Today's run as are most Monday's, is a recovery, easy run to get the feeling back after the weekend. With over 50 kms covered in past 2 days, today was just about covering a bit of distance under no pressure to go fast.
Happy with the day's efforts capped off with a casual ride home on the bike in the daylight.

Sunday, May 20, 2012

Just Watching & Running Slowly

Distance:  17.25 km
Time:  98' 19"
Rate:  5' 42" per km
Weather: part sun/cloud, temp range 7-13 degrees, humidity 70% down to 60%, wind calm
Week:  111.9 km,  May:  346.1 km  Year: 1900.8 km

I watched the runners competing in the Canberra half marathon this morning while jogging, stopping & talking my way to 9.6 kms around the edge of Lake BG. A really nice morning to run the half with some good performances.
Afterwards, I stopped at the top of Mt Stromlo to check out the venue for next Sunday's monthly handicap. We have been lucky with the dry weather, the trail is rocky in places but mostly good. So a suitable place but the first 1 km and last 1 km will need to be treated with care. No falls this time.
I ran out and back to finish with 7.65 kms making day's total as above. Weekly total on plan, increase that by a few extra kms each week, weather permitting. Certainly there will be no early morning starts.

Saturday, May 19, 2012

Going Loopy Again

Distance:  33. 25 km
Time: 3 hrs 53 mins 59 secs
Rate: 7' 02" per km
Elevation gain/loss:  660 metres
Weather: sunny, cold to start, temp -2 degrees rising to 13 degrees at finish, humidity high at 95% down to 50%, wind calm.
Week: 94.65 km,  May: 328.85 km
Year: 1883.55 kms in 20 weeks at ave 94.17 km

Softshoe joined me this morning to run our usual loop from home to Wanniassa Hills, the lower Isaacs trail to go past Mawson shops on our way to the base fire trail of Mt Taylor.
Then over to Farrer ridge to watch orienteers go by scattering the kangaroos from their hiding places.
Finished back on Wanniassa Hills to go thru Gowrie and back to start.
Brisk temperature at our 8 am start, -2 degrees although it was colder an hour earlier. Not too bad the conditions wearing gloves for the first as well as 2 layers of clothing. Bit of a change from summer when the layers come off as the temps rise.
A good hit out, we didn't push the pace at all as shows in our km rate. Softshoe is at the top of his current training plan & I'm on the comeback, so our needs are different at present.
Very enjoyable outing, thanks for the company. We will do similar next week with a few more kms added on following the 25% rule.

Friday, May 18, 2012

Kambah Village Loop

Distance:  15.45 km
Time; 86'  43"
Rate:  5' 36" per km
Weather: sunny, nice day, temp 14 degrees, humidity 55%, wind light northerly 10 kmph
Week:  61.4 km,  May: 200.95 km,  Year:  1850.3 km

Ran from work on Athllon Dr to bike path up to Kambah Village. Then up on to Sulwood Dr to Athllon Dr where I was accosted by the nicest police lady ever seen wearing a gun.
Reluctantly continued on my way down Athllon Dr to top of Lake Tuggeranong and back to work.
Question ? Why hadn't I broken the law and needed to be frisked? It doesn't pay to be a law abiding runner.
Much better outing today, felt as though I have turned the corner & can now focus on my next project.

Thursday, May 17, 2012

Around The Lake, Then Cold Water

Distance:  10.1 km
Time:  52' 29"
Rate: 5' 12" per km
Weather: sunny, temp 13 degrees, humidity 55%, wind calm
Week:  45.95 km,  May:  185.5 km,  Year:  1834.85 km

A big improvement in running today compared with the shocker of yesterday. I kept today flat, short & under control.
Decided to run my least favourite course around Lake Tuggeranong.  I had just started when I met the previously out of sight, out of mind, Kelley going for a run. Stopped for a quick chat before we went in opposite directions.
Another nice day running at midday. As Ewen commented, Mrs Muscles & others can have it to themselves running in the cold of the early morning.
I ran the lake circuit, then headed down to Pine Is for a recovery session in the water. OMG, the water is cold, so cold. I started with 1 minute in the water, 2 minutes out. Then 2 minutes in, 1 minute out.
Then brave enough, stood in the water for 4 minutes deciding that was enough.
The run back to work was slow, the cold water certainly having done what it was intended to do.
Current R4YL magazine, page 56 explains the benefits of cold ice baths on preventing niggles becoming nasty overuse injuries. The cold water of the Murrumbidgee has always been my ice bath. So far, so good.

Wednesday, May 16, 2012

A Waste Of.....

Distance:  10.55 km
Time: 62' 30"
Weather: sunny, temp 14 degrees, humidity 50%, wind calm
Week:  35.85 km,  May:  175.4 km,  Year:  1824.75 km

A wasted day except the session in the gym which seemed to make up for the other losses.
A waste of a good day to run, a sunny, cool day with no wind.
I had ideas of a good solid mid week run but work time off during the day prevented that. Then I thought about a solid 10 kms at tempo pace.
But very soon after starting it all gave out. No rhythm, no motivation to push through to get some benefit. There was just nothing there today.
Returned to work, and headed upstairs to the gym. Much better although arms were a little tender from last couple of days.
I can feel improvement there, where the running is just in maintenance mode. No doubt that will change soon as I need to get plenty more kms into the long runs, starting this Saturday.
I'm not running the half marathon on Sunday, it's on bike paths. I will probably go in for a look & a chat, then check out the monthly handicap course at West Stromlo. The grader & mower have been in to make some changes for the better near the start line. We don't need rain now until after the end of this month.

Tuesday, May 15, 2012

Double Top Mt Taylor

Distance: 13.6 km
Time:  87' 04"
Rate:  6' 24" per km
Elevation gain/loss:  435 metres
Weather:  sunny, temp 15 degrees, humidity 45%, wind light SW 10 kmph
Week;  25.3 km,  May:  164.85 km,  Year:  1814.2 km

Long lunch break in Woden today, so I took advantage of the shorter distance to get to the base of Mt Taylor. From Tuggie it's 30 minutes just to get around the lake and up Athllon Dr before the climbing starts. From central Woden it's just 10 minutes to the horse stile behind Chifley/Pearce houses before the hard work starts.
A beautiful autumn day at noon, I headed to the mountain with intention of just going to the top and back to the bus interchange. As I had plenty of time, I continued down towards Sulwood Dr, along the fire trail behind Torrens/Pearce and decided to go to the top a second time up the newest track called the Richmond Fellowship trail. It's a bit zig zag, and nowhere as steep as the old track it replaced that virtually went vertical. Too steep for me ever to run the old track, never made it without walking.
Today I only walked the rocks/steps new the top on the second climb. That is because my short legs can't jump high enough going up to make it.
On top again, plenty of other people also enjoying the day checking out the views. Back down the same as the first trip up to Chifley houses, over to Hindmarsh Dr and back to the start.
The km rate looks a bit average, but it was a very good run for me today. Certainly another strength training run, worked hard on both climbs.
I had to do my gym work in the bus using the bars for my chin ups and the seat for the sit ups. Another good day on the exercise front. All's good.

Monday, May 14, 2012

Strength Building

Distance;  11.7 km
Time:   67' 38"
Rate:  5' 48" per km
Weather:  sunny, temp 12 degrees, humidity 45%, wind cool SE 10 kmph
Week:  11.7 km,  May: 151.25 km,  Year:  1800.6 km

The next 10 or so weeks I will have to work 5 days each week except for the June long weekend. I haven't worked 5 days in a week for almost 2 months for various reasons, mainly public holidays & my leave.
However, with some consistency for the next 2 weeks before I start my own split shift, I should be able to put a plan together to get somehow ready for Caboolture.
The need for strength both upper & lower body is important for me during my longer ultras I aiming to do at present. This is showing up with Martin's 6 day race in Hungary at present. You can't have one part fatigue before the other. Martin is well drilled in maintaining form over days, and you can get a good perspective from him on this when you run with him, if you can keep up.
Today, I hit the hills & hit the gym. Both have been neglected a bit recently, so I have to rectify that. The hills were behind Bonython, I ran up them hard a couple of times, then eased off.
Back at work, I hit the gym. After a bit of a warm up, I pushed hard. No point doing it half hearted, plus 100 crunches thrown in there as well. A good first up session in 30 minutes. Might be feeling it tomorrow, but I will if I can, do it all again. It's a bit tough, but enjoyable.
Needed a short nana nap out at Fraser during the afternoon, perfect.

Sunday, May 13, 2012

Running In Shoes

Where:  Back Home
Distance:  16.15 km
Time:  92' 10"
Rate:  5' 42" per km
Weather: mostly sunny, temp 11 degrees, humidity 50%, wind cool westerly 15 kmph
Week:  101.45 km,  May:  139.55 km,  Year:  1788.9  km

I have been reading the current edition of R4YL magazine ( a little late for the April/May ) and found a 3-4 page story on running barefoot.  Firstly, I thought it was about running without any shoes at all. That's what I like on sand or grass. But the running barefoot article is actually is about wearing minimal shoes. A bit of a waste of pages to me.
The 2 page story on the week in the life of Martin Fryer was much more interesting & relevant.
Today, I ran from home thru Gordon to Point Hut, along the river track to Pine Is, and back home. Noting too special about the run apart from reacquainting myself with shoes and the cooler weather after a week of neither.
Weekly running total just made it over 100 kms, not much but a good starting point now. Feeling good at present, no aches or injuries after the holiday. Hopefully I can get some good solid training weeks in during May, June & early July before Caboolture at end of July.
No hurry to lodge an entry, there won't be a ballot or waiting list for places.

Friday, May 11, 2012

Shifting Sands

Where:  Tuncurry beach
Distance:  25.00 km
Time: 2 hrs 20 mins 28 secs
Rate: 5'  37" per km
Weather:  sunny, nice day again, temp 25 degrees, humidity 40%, wind calm, sea temp 23 degrees
Week:  85.3 km,  May:  123.4 km,  Year:  1772.75 km

Last run at Tuncurry before heading home tomorrow. The weather all week has been great, mild/warm under sunny skies except last Monday when a few clouds were about.
I had planned to increase the running distances gradually all week with the intervals on Wednesday the quicker but shorter distance day.
It worked out perfectly with only the high tide time changing whether I ran afternoon or morning.
It was a holiday with no plans at all only changed when some fellow travellers we met at Charters Towers last year contacted us during the week via Facebook. We had lunch with them on Thursday. They live here now, it was wonderful to see them again.
Today, I ran the full length of 9 mile beach. It isn't 9 miles at all from the breakwater to the rocks at the other end. It's just over 12 kms as measured by my Garmin GPS. So allowing for over calculating, it's well short in distance to it's name.
The tide was coming in when I ran this morning, I had to run on soft shifting sand or in the water. The km rate reflects the slower pace, but I was also tiring towards the end. The short swim/splash in the sea at the finish was perfect and so nice. The warm water not as good for the legs as the cool Murrumbidgee at home. I will certainly be back there during next week.
Otherwise, I have had a good week with 98.5 kms covered in 6 days all on the sand, bare feet of course.
We will come back again to stay even for a few days on our way up the coast. I can see why the triathlon was held here for many years.

Thursday, May 10, 2012

Base Building

Where: Tuncurry Beach
Distance:  14.8 km
Time:  79' 49"
Rate:  5' 24"  per km
Weather:  sunny, beaut day, temp 23 degrees, humidity 55%, wind calm
Week:   60.3 km,  May:  98.4 km,  Year:  1747.75 km

Back to just running up and down the beach today as part of the rebuilding process. Nothing exciting about the running on another perfect day.
The tide was high at noon so I ran mid morning as we also had a lunch date.
The incoming tide meant that going up the beach was on the harder packed sand, but it was much softer on the way back. Ran plenty of it in the water to cool the feet and give some resistance.
Finished again with a short splash in the sea, nice water temperature to wash off sand and sweat.
Lunch at " Beach Bums", fish & chips as you would but the lamb shanks looked good.
Long run tomorrow as we travel back home on Saturday, rest day.
Ewen,  lane 1 at Calwell oval was flattened by Softshoe doing 50 kms on Wednesday. No wonder it was better than less used lanes 5 or 6.

Wednesday, May 9, 2012

Beach Intervals

Where: Still at Tuncurry Beach
Distance:  12.65 km in 58' 52" at ave 4' 39"
Weather; sunny, nice day, temp 24 degrees, humidity 35%, wind calm
Week:  45.5 km,  May:  83.6 km,  Year: 1732.95 km

As I wrote yesterday, I changed today to an interval session on the sand. When the tide is out, the sand is just perfect to run on with the hard tide out sand giving enough support to go quicker.
I ran down at easy pace thru the dunes and marked a line in the sand.
Then ran the first of 10 intervals up the beach at an comfortable pace to stop at some drift wood at just past 1 km. With little breeze of note, each way was about the same just trying to maintain same pace each way.
Only a couple of fishing people about, plenty of surfers enjoying the waves.
Finished up with 10 x 1.09 kms in 48' 52" ( ave 4' 29" ) so very happy & very enjoyable to run on the sand, bare feet. Then a 1.2 km cool down with a short swim to wash off sweat & sand.
Another great day, lovely conditions & could handle this for a long while.
Later in the afternoon, we caught up with some fellow caravaners we met at Charters Towers last year. They now reside here in Tuncurry. And continue to travel all over the country and really enjoy the lifestyle. So do we !!

Tuesday, May 8, 2012

Getting There

Distance:  17.05  km
Time:  92 ' 16"
Rate:  5'  25" per km
Weather: sunny, nice day, temp 21 degrees, humidity 45%, wind light SW 10 kmph
Week:  32.85 km,  May:  70.95 km,  Year:  1720.3 km

Waited for the tide to go out again this morning. High tide about 10 am.
Another nice day on the coast, lovely sunny day with just a light breeze.
I pushed on a bit further up the beach, but there is still plenty of sand yet to cover before I leave here.
It's a good beach to run on, firm sand after the water has gone. The headland where the beach will end is still another few kms away.
Turned around at 8.5 kms, back to the breakwater where I had a quick swim in a nice sea temperature of 23 degrees.
Probably keep the distance shorter tomorrow and run some intervals to maintain some speed.
This beats working hands down, can't wait until I retire.

Monday, May 7, 2012

Time and Tides

Distance:  15.8 km
Time: 85' 29"
Rate:  5' 24" per km
Weather:  cloudy, temp 18 degrees, humidity 60%, wind calm
Week: 15.8 km,  May:  53.9 km,   Year:  1703.25 km

The sun didn't shine today, but it wasn't cold. The very light southerly breeze just enough to keep the clouds overhead all day.
The other factor in play today was the tide. High tide makes it impossible to run along the beach as the sea reaches the base of the sand dunes. Otherwise with the tide out, the beach is nice, flat with a mix of hard & soft sand. It's a good running surface.
High tide this morning was about 9:00 am, so I waited till after lunch to go for my run on the beach. Morning was spent touring Tuncurry & Forster trying not to get lost. There is a bridge that needs to be kept in sight.
Beach run, bare feet as usual in places like this was Ok. I did the same as yesterday just continued further on up the beach for about 800 metres and turned around. Very few on the entire beach, a couple of fishing people not looking like they catching anything.
The surf is very rough, no one out today. And way too rough for me to even get in a few metres to get wet. Played it safe to swim another day.

Sunday, May 6, 2012

Along The Beach

Where:  Tuncurry Beach, NSW
Distance:  13.2 km
Time:  68' 56"
Rate:  5' 13" per km
Weather: nice sunny morning, temp 20 degrees, humidity 40%, wind light NW 5 kmph, sea temp 23 degrees
Week:  42.2 km,  May:  38.1 km,  Year:  1687.35 km

A one week holiday means lets go away somewhere close toa beach.  We decided the south coast of NSW would be a little cool, so we headed north of Sydney. It's not warm, more nice mild days with cool enough nights to make sleeping comfortable.The caravan park is next to the beach, so it's only a few hundred metres thru the dunes and I'm there.
Last night the tide was high at 5 pm, so low tide will be around midday for the first part of this week. That's about perfect to run as the sand above the high tide mark is very soft. Might be good for a short but tough strength run later.
Today, up 9 mile beach for 6.25 kms, turn around and back to near the entrance thru the dunes. Stopped for a splash in the warm sea water. Big waves & a strong out flow of water meant not going too far in.
I'm not that confident in big swells and wouldn't expect any one to put themselves at risk to save me.
A great morning run, will just add distance during the week aiming to go all the way to the end of the beach. If the beach name is correct, then 9 miles ( 14.5 kms) out and back should be fun.
Very quiet here, no school kids & very few grey nomads. They would be either still yet to start their travels or are further north.

Thursday, May 3, 2012

Lucky day

Distance:  10.4 km
Time:  58' 37"
Rate: 5' 37" per km
Weather: sunny, temp 14 degrees, humidity 55%, wind north 15 kmph
Week:  29.05 km,  May:  24.9 km,  Year: 1674.25 km

My turn today to pick a new shift at work to start on 28/5. I will get just under 4 hours off during the day with a 6:35 am start time and a 6:30 pm finish time. Break during the day will be from just before 11 am until 2:45 pm.
So a nice break to get some running done, lunch, gym, shower etc. Or go home for a nap.
Today, with less time off, I managed to get out for a nice easy run followed by 30 minutes in the gym.
All up, a good day, except for the traffic shambles in Woden late this afternoon caused by the unfortunate  road death of a pedestrian near the Canberra Hospital.

Wednesday, May 2, 2012

Light Drizzle

Distance:  7.85 km
Time: 43' 52"
Rate: 5' 36" per km
Weather: cloudy, light drizzle, temp 11 degrees, humidity 95%, wind calm
Week: 18.65 km,  May:  14.5 km,  Year:  1663.85 km

Tempted to not run today due to the light rain, but decided that others would be out running, so should I.
It was quite nice, not heavy rain and certainly not cold. Even the trails were Ok with no water run off.
Nothing to report. The run followed by a 30 minute gym session where there are signs of a return to where I was prior to the tapering for Coburg.
However, a week off work and away from home next week won't help if I can't somewhere to improvise a weights session.

Tuesday, May 1, 2012


Distance:  6.65 km
Time:  38' 46"
Rate:  5' 49" per km
Weather: sunny, temp 17 degrees, humidity 55%, wind NW 15 kmph
Week:  10.8 km,  May:  6.65 km,  Year: 1656.00 km

A similar exercise plan to yesterday, just ran a bit longer & had a bit longer session in the gym.
The motivation is returning, the running is easier. Take no notice of the km rate as I was climbing fences & running on non existent tracks in nature parks.
Good day to be outside after the clouds and the condensation departed. Nothing else to report.
Mrs Muscles is going to do a Half Ironman in October. The training for that will bring the running streak to an end soon. Bike riding in a Canberra winter & swimming up and down a pool, Oh dear !!