Two Fruits

Saturday, March 30, 2013

Good Friday, Good Saturday & Good Bye

Purpose:  easy run
Distance:  9.3 km
Time: 50' 36"
Rate:  5' 27" per km
Weather: cloudy, temp 18 deg, humidity 50%, wind NW 35 kmph
Purpose: medium long run
Distance:  21.25 km
Time:  1 hr 56 mins 36 secs
Rate: 5' 29" per km
Weather:  cloudy, showers, temp 17 degrees, humidity 75%, wind strong NW 35 kmph

Week:  86.3 km,  March: 455.8 km,  Year:  1371.3 km

This week has been noted for the strong north westerly winds coming off Bass Strait. Every day it looks nice to start, even some sunshine, then all seasons every hour for the rest of the day.
Today was no exception, windy & showers.
First part of the run was Ok, a loop from Turners Beach to Forth, then back along the river to the park. A change of family day plans meant I could get extra done but the weather was unkind.
However, heading into the wind first meant some help on the way back with showers at any time.
Packed up & ready for an early departure tomorrow as the boat across the strait sails at 9 am.
Best to be there before 7 am to be safely aboard.

Thursday, March 28, 2013

Wild & Windy

Rest day

Purpose: Mid week longish run
Distance:  22.3 km
Time:  2 hrs 7 mins 34 secs
Rate:  5' 43" per km
Weather: cloudy, temp 18 degrees, humidity 50%, wind strong NW 30 kmph

Week: 55.75 km,  March: 425.25 km,  Year:  1340.75 km

It was going to be tough today with the wind blowing from the west, as it always does. It is also cold, winter running wouldn't be fun.
I headed towards Ulverstone, over the Leven River and turned at a caravan park near the mouth of the river.
The return journey was much easier as I weaved my way through the town. A good run, the rest day helped.
Not sure what running will get done over Easter with a day trip across Bass Strait on Sunday, overnight in country Victoria somewhere, and back home on Monday.

Tuesday, March 26, 2013

Firm Beach Sand

Purpose:  long slow tempo run
Distance:  20.25 km
Time: 1 hr 42 mins 36 secs
Rate:  5' 04"
Weather:  cloudy, temp 21 degrees, humidity 50%, wind calm

Week:  33.45 km,  March:  402.95 km,  Year:  1318.45 km

A chance too good to miss to run on the beach.
I had to wait until the tide started to go out as high tide covers all the beach up to the rocks near the sand dunes.
Once the beach is available, the sand is nice and firm, no soft sand at all. However, the beach is only 1.55 kms long, so to get a reasonable distance, many laps were required.
Conditions were good, although a few more warmer degrees in temp would have been nice.
Tried to maintain consistent form, not really a tempo run, a little too slow for that. If I took away the slow time it took for the first & last 500 metres to get to the beach from the caravan park, then the km rate for the beach running would have been around 4' 55", bare feet. That's Ok.

Monday, March 25, 2013

On The Move

Purpose:  start a new week
Where: Turners Beach, Tas
Distance:  13.2 km
Time: 71' 37 "
Rate:  5' 25" per km
Weather: cloudy, temp 18 degrees, humidity 60%, wind NW 10 kmph

Week: 13.2 km,  March: 382.7 km
Year:  1298.2 kms in 12 weeks at ave 108.2 km

Travelled north on Sunday from Hobart into a very strong wind, slow trip & fuel guzzling.
Much better weather today, still cloudy, not much sunshine, and mild temp.
An easy run from the caravan park towards Ulverstone, turned around at the surf club then partly on the sand, partly bike path & a little bit on the train line on the return.
Comfortable pace, but I need at least one long run this week at a slow pace.
Otherwise, all good.

Saturday, March 23, 2013

Last Hobart Run

Purpose: short long run
Distance:  21.35 km 
Time:  1 hr 58 mins 47 secs
Rate: 5' 33" per km
Weather: cloudy, temp 19 degrees, humidity 70%, wind west 15 kmph

Week: 100.1 km,   March:  369.5 km,  Year:  1285.0 km

Last run in Hobart as we head north tomorrow.
Nothing special, similar out and back to Cadbury's front gate, with a couple of short extra bits to get weekly total over 100 km.
Hopefully these low km distance weeks won't be detrimental to my performance at Coburg in 3 weeks time.
No need to start tapering yet as others running Canberra marathon seemed to be talking. This far out, providing the work has been done, can lead to a drop in endurance. A week to 10 days is all that is required.
I ran 125 kms the week before I did the Brindie 96 kms in February and that had 3200 metres of up hill. A sub 14 hours for that event was just right. Tapering for Coburg will be short, as I intend to use it as a " performance indicator" at this stage before starting the real training into winter for the Outback expedition.

Friday, March 22, 2013

Drought Breaking

Purpose:  adding to the back balance
Distance:  20.3 km
Time:  1 hr 52 mins 58 secs
Rate: 5' 34" per km
Weather:  cloudy, drizzle to start then fine, temp 20 degrees, humidity 80%, wind calm

Purpose:  longer run then day before
Distance:  22.3 km
Time: 2 hrs 11 mins 48 secs
Rate:  5' 54" per km
Weather:  cloudy, temp 18 degrees, humidity 70%, wind strong west 30 kmph

Week:  78.75 km,  March: 348.15 km,  Year:  1263.65 km

After a no running rest day on Wednesday, I needed to get a couple of longer runs done or this week would be very low kms.
But the weather decided to change with some drought breaking rain overnight and early on Thursday morning. In fact, more rain fell on on Thursday than any day since May last year. It's very dry in Tasmania.
Waiting for a break in the weather meant a late afternoon run, so it was familiar territory to run out to Cadburys and back. A good steady & consistent pace, happy with the effort.
Today, rain overnight again but the wind has been very cold & strong. A westerly is always challenging down here.
I ran over the Bowen bridge today to the eastern shore, through Geilston Bay & Lindisfarne to cross the Derwent River on the Tasman Bridge. Very windy up high, hold on to your hat.
Very slow then into the wind as I headed up the Brooker Highway to the Elwick racecourse and back to the start.
I would like to publish & map of the bridges run but the broadband network signal is not strong enough to download the pictures.
Happy with the day again, and hope the weather stays at least dry. You get accustomed to the wind.

Tuesday, March 19, 2013

Over There, Over Here

Where: Canberra
Purpose: Junk
Distance:  11.6 kms in 62' 20" at 5' 22"

Sat. & Sunday:
Purpose:  Travel
Distance:  too many kms, but no running
Weather: cloudy, storms in Melbourne, rain, wind & very rough seas

Where: Hobart
Purpose:  medium long run
Distance: 20.05 kms
Time: 1 hr 51 mins 54 secs
Rate:  5' 34" per km
Weather: cloudy, light drizzle, temp 18 degrees, humidity 80%, wind calm

Week:  20.05 km,  March:  289.45 km
Year:  1204.95 kms in 11 weeks at ave 109.5 km

Where: Hobart
Purpose: running for fun
Distance:  16.1 km
Time:  1 hr 27 mins 18 secs
Rate:  5' 25"  per km
Weather: sunny, temp 20 degrees, humidity 50%, wind ESE 15 kmph

Week: 36.15 km,  March:  305.55 km,  Year:  1221.05 km

A bit to catch up on. Last Friday was just a run at lunch time to get home to pack ready for our road trip to Melbourne to catch the boat to Tassie on Saturday night. A bit quicker than I would have run, but I was time poor on Friday.
Saturday, after overnighting at Bookham, we drove to Melbourne where the weather was getting worse with dark clouds and rain. The GP at Albert Park was washed out late on Saturday afternoon as the rain pelted down.
A very rough trip across Bass Strait, a few passengers were sea sick, luckily for me, I was Ok, for once. I'm not a good sailor, but scrapped by this time.
Devonport, arrived to a nice sunny day. Breakfast with my brother & his wife, then drove to Hobart stopping at Oatlands for a curry scallop pie. Delicious.
Monday, a long run from Moonah out to Cadbury's front gate and back. Light drizzle fell but nothing to worry about. It is so dry down here, no rain for a long time and so easy to see how the bush fires a couple of months ago took hold and caused so much damage.
Today, a same course run towards Cadburys but turned a little earlier back into a cool ESE breeze. Faster than the day before with no more effort. very happy with the return back into the wind, managing to run a negative split.
Wednesday, no running due to a trip to Launceston for the funeral of my auntie, my mother's sister-in-law. Not many of them left now, so we have to get to see as many as we can while in the state.

Thursday, March 14, 2013

Easing Down Slowly

Purpose: end of week slow, junk
Distance:  12.05 km
Time: 70' 46"
Rate:  5' 52" per km
Weather: nice sunny, temp 25 degrees, humidity 50%, wind north 10 kmph

Week:  52.95 km,  March:  257.8 km,  Year:  1173.3 km

This weekend there will be no running as we will be travelling to Tassie.
Therefore, following a big last long weekend, these last few days may as well be an easing to rest period.
There is still a month until Coburg, so a few slack days won't hurt and may freshen me up a bit.
Today, a run around the Bonython and river area followed by 10 minutes in the cool river water.

Wednesday, March 13, 2013

Measuring When I Shouldn't Have To

Where: Stromlo Forest Park
Purpose: measure running track
Distance by GPS:  4.15 km
Time:   38' 41"
Rate:    9' 20" per km
Where: Tuggeranong
Purpose: fill in time
Distance: 3.3 km
Time:  5' 20" per km
Weather: sunny, temp 25 degrees, humidity 45%, wind NW 15 kmph

Week:  40.9 km, March:  245.75 km,  Year:  1161.25 km

Firstly, a trip to Stromlo Forest Park to measure & check on the grass running track for the next monthly handicap. Grass is nice, but GPS's measured all over the place and as we know, they don't like tight corners. The old fashioned measuring wheel is still the best for this.
Then, back at work a little early, so just time to fit in a short jog to Pine Is and back. Nice afternoon.

Tuesday, March 12, 2013

Tuesday Recovery day

Purpose:  easy day
Distance:  12.1 km
Time:  67' 57"
Rate: 5' 37"
Weather:  sunny, temp 25 degrees, humidity 45%, wind light NE 10 kmph

Week:  33.45 km,  March:  238.3 km,  Year:  1153.8 km

Nothing special about today except recovery day is a day later. A trip to the river will be either tomorrow or Thursday.
Looking forward to cool salt water of Bass Strait while in Tassie, the best recovery session available.
Nice sunny day, good to be out and about.
Legs & energy levels appeared to be Ok, the easy pace not showing up any problems.
Just under 150 kms covered in the past 7 days without a problem. All good.

Monday, March 11, 2013

Long Walk

Purpose:  long bush walk
Distance:  21.35 km
Walking time:  4 hrs 11 mins 13 secs
Total time:  4 hrs 40 mins
Rate:  11' 46" per km
Altitude gain/loss:  650 metres
Weather: part sun/cloud, temp range 13-23 degrees, humidity 95% down to 50%, wind calm

Week: 21.35 km,  March: 226.2 km
Year:  1141.7 kms in 10 weeks at ave 114.1 km

Regular bush walk with group from work.
This time, started at War Memorial, over Mt Ainslie & Mt Majura, down to the winery, then along the fire trails thru the now cut down pines, over Hackett hill, on to Campbell Park and back to the start.
A nice day, not a warm as expected. We had 6 of us today, a good number considering the long weekend & some were away.
Plenty of people on both the mountains, good to see. Plenty of activity in the sky as the balloons were flying as well.
The 3 days of the weekend have banked almost 89 kms of a mixture of run slow, run a bit quicker & a slow walk today.
The rest of this week will be easy as we travel to Tassie on the boat on Saturday night. Hope for a smooth trip. back home after Easter.

Sunday, March 10, 2013

Laps on the oval

Purpose:   slow tempo
Distance:  28 laps in lane 5 = 12.5 kms
Time:    61' 53"
Rate:   4' 57" per km
Home to oval & back: 4.9 kms in 27' 34" at ave 5' 38" pk.
Weather: part sun/cloud, temp 30 degrees, humidity 35%, wind NE 10 kmph

Week: 130.85 km,  March:  204.85 km,  Year:  1120.35 km

A late decision to run at the oval. I had planned to run to Theodore sub station & back, but the oval was vacant & no one was around.
As Ewen had written, the grass had been cut during the week and was nice and soft.
I didn't really want to run very quickly as there was still some fatigue from yesterday's long run.
Instead, I ran the laps as I felt comfortable just under 5 min km pace. In fact, there was little variation other than starting up again after a short stop for a drink, it was a warm afternoon.
Ran bare feet as usual, changed direction after each 10 laps.
Slow tempo is still much quicker than I normally amble along at, and reduced the weekly km rate including a slow long run on Saturday to 6 min exact pace.
Another solid week, reduced kms due to a rest day on Tuesday, otherwise would have been close to the target for the week of 150 kms.
This week's total will also be low due to no running on Saturday or Sunday while travelling to Tassie for a 2 week holiday.

Saturday, March 9, 2013

Saturday Long Run

Purpose:  long run
Distance:  50.15 km
Time:  5 hrs 46 mins 01 secs
Rate:  6' 54" per km
Altitude gain/loss:  910 metres
Weather: mostly sunny, temp range 12-24 degrees, humdity 95% down to 50%, wind calm

Week:   113.45 km, March:  187.45 km  Year:  1102.95 km

I started with Softshoe at Mawson Playing Fields just after the sun started to shine. It wasn't cold, but a short sleeved shirt was required.
The main first circuit was a slight variation on the Tour de Ridges course with a bit extra added behind Fadden, and going all the way past the powerlines before crossing Long Gully Road.
This added about 2 kms to the normal race distance plus put in another couple of hills.
I had a bit of a lead on Softshoe and arrived back at the start point with a few minutes to spare. At this point Softshoe decided to stop, a small injury not helping and only going to get worse if he continued.
He had his car today, so he dropped my gear off at my place on his way home. I ran back thru Farrer ridge, Wanniassa Hills and then at Gowrie turn left to head towards Chisholm and Fadden Pines.
A bike path I hadn't ran along for so many year, a bit of a change.
At home I still needed afew more kms, about 13, to reach 50 kms for the day. I headed to Pine Is over various tracks & paths and arrived just in time to have 10 minutes recover time in the water before Mrs TF collected me.
A good day, some good steady walking early on, then a comfortable pace later on when solo.
Overall pace about 30 seconds slower than last week, but Alvin pushed the pace a week ago. Plenty of climbing again this time, so km rate not that important.

Friday, March 8, 2013

Last Two days

Purpose:  medium long run
Distance:  18.9 km
Time:  1 hr 53 mins 29 sec
Rate:  6' 00" per km
Altitude gain/loss:  312 metres
Weather: sunny, temp range 24-27 degrees, humidity 55%, wind calm

Purpose: kms in the bank
Distance: 12.6 km
Time:  68' 47"
Rate:  5' 27" per km
Weather: sunny, temp 25 degrees, humidity 45%, wind NE 10 kmph

Week:  63.3 km,  Mar:  137.3 km,  Year:  1052.8 km

Thursday, a slow but Ok run from work to the fire trail around Tuggeranong Hill. Finished at Pine Is for 10 minutes in the river, really nice. A good day, but can't really work out why it was slow when I felt reasonably good during the run.
Today, nothing more than an easy run from work to home and back. felt just like yesterday, but the clock said I ran over 30 seconds faster per km. Can't figure that out either.
Long run on Saturday from Mawson, should be a nice day, cool early.

Wednesday, March 6, 2013

Lane 5 on Grass

Calwell Oval
Purpose:  tempo
Distance: 20 laps + cool down = 10.35 kms
Time: 48' 55"
Rate:  4' 43" per km
Purpose: Transport
Distance: 5.8 km
Time:  30' 14"
Rate:  5' 13" per km
Weather: nice sunny day, temp 23 degrees, humidity 50%, wind very light N 5 kmph

Week:  31.8 km,  Mar:  105.8 km,  Year: 1021.3 km

A rest day yesterday has helped as expected and today was too nice not to get outside again.
A mixed up day with a trip to the oval where the grass track was getting holes put in it, aerated.
The grass itself needs a cut, but it is nice and soft for running bare feet.
Ran usual but much slower around 20 laps plus a cool down. This was not a speed session, just a comfortable pace quicker than normal weekly running.
Home afterwards for lunch, then a run back to work which was quicker than normal. Those fast twitch muscles had been reignited by the oval session.
Felt good today, medium long run tomorrow.

Tuesday, March 5, 2013

Active Rest Day

Purpose:  rest day
Distance:  1.6 km
Time:  8' 43"
Rate:  5' 28" per km
Weather: nice sunny day, temp 24 degrees, humidity 50%, wind light NE 12 kmph

Week:  15.65 km,  Mar:  89.65 km,  Year:  1005.15 km

An active rest day as I needed a spell from the distance running.
I had ridden the mountain bike to work early morning as usual, so I had the option of something different to running. I decided on a longer ride home at noon and just enjoy the outdoors.
Even lazier, I took the car back to work but stopped at the river for 10 minutes standing in the river. Before that, I did run a mile to keep the legs turning over.
For a rest day, it was really good. I hope the freshening up will help over the next 10 days before the next rest when we head off to Tassie for 2 weeks.

Monday, March 4, 2013

Consistency & Recovery

Purpose: easy recovery run
Distance:  14.05 km
Time:  80' 12" 
Rate:  5' 43" per km
Weather: sunny, temp 22 degrees, humidity 50%, wind ESE 10 kmph

Week:  14.05 km,  Mar: 88.05 km, 
Year:  1003.55 km in 9 weeks at ave 111.5 km pw

Normal Monday recovery run home at lunch time. Time & distance not important, but the stopping at the river at Pine Is is important.
Recovery after a big weekend sets up the rest of the week, so taking it easy while still logging a few kms is Monday's routine.
Consistency, and not getting in front of the plan to me is what makes the training work.
Prevention is much better than the cure, so a few minutes in the cool waters really help.
The weather looks good for the week, but I probably need a day off exercise completely. Next week will be low km, so I may tweak the plan a little and still hit weekly plan target.

Sunday, March 3, 2013

Hitting Weekly Target

Purpose:   easy run & recovery
Distance:   12.9 km
Time:   72' 05"
Rate:    5' 35"  per km
Weather: part sun/cloud, temp 21 degrees, humidity 50%, wind SE 20 kmph

Week: 135.5 km,  Mar:  74.00 km,  Year:  989.5 km

I worked last night not finishing until midnight, so a sleep in this morning was welcome.
A late start to an easy run to the river as a recovery. Nothing special about the run, all good.
The water temperature in the river has dropped as the river level has risen from recent rain.
Cooler by a few degrees and now has a definite chill compared with last week when the water temperature was mild to warm.
Much better for recovery purposes, and less time required to get the help needed.
Very few about today, Pine Is reserve almost clear.
Weekly target was 135 kms, hit that with a couple of good long runs. Next week's target gets a bit more difficult to reach before a couple of ease back weeks due to travelling & time off work.

Saturday, March 2, 2013

Dam Long Run

Purpose: Long run
Distance:  49.4 km
Time:  5 hrs 15 mins 36 secs
Rate:  6' 23" per km
Altitude gain/loss:  780 metres
Weather:  cloudy, temp range  12-16 degrees, humidity 65%, wind strong southerly 25 kmph

Week:  122.6 km,  Mar: 61.1 km,  Year:  976.6 km

Started from home and ran with Michael & Alvin to Mt Taylor, Scrivener Dam, Arboretum, Weston Creek, Kambah Village, Lake Tuggeranong & finally on the bike path past Monash back home.
The wind was the main factor today with it helping on the way north, but very difficult against on the way back.
Plenty of walkers with dogs about today, mainly on Mt Taylor. Then to contend with cyclists on the bike paths. Plenty of activity which I think is good, out there enjoying the day & getting some exercise.
Alvin sets a good pace, even for someone who doesn't get much other long distance running done.
Great day out today, really enjoyed the course we went with the views from the top of both Mt Taylor & the Arboretum.
Felt good all the way with very little walking. Back up tomorrow with a short run to get to weekly target of 135 kms.

Friday, March 1, 2013

March, a Mixed Up Month

Purpose: stay close to last week's km total
Distance:  11.7 km
Time:  68' 42"
Rate:  5' 52" per km
Weather: part sun/cloud, temp 18 degrees, humidity 55%, wind strong SE 25 kmph

Week:  73.2 km,  Mar: 11.7 km,  Year:  927.2 km

After today's short run home, then a bit more later on, I'm only 50 metres behind last week's total at end of Friday. That means a bit longer on Saturday and a reasonable Sunday, and the week should be back on plan.
Nothing special about today except the wind, so strong at times. I didn't seem to get any benefit/assistance at all, hitting it head on most of the time.
March will be a mixed month with a trip to Tasmania in a couple of week's time. Travelling over a weekend will mess with long run days, but I may get some free days at other times.
I may have to rely on current endurance to get thru Coburg without a night time fade out.