Two Fruits

Tuesday, April 30, 2013

End of Month & End of Quarter

Purpose:  Adding them up
Distance:  11.4 km
Time:  62' 04"
Rate:  5' 27" per km
Weather: sunny, temp 19 degrees, humidity 60%, wind NE 10 kmph

Week:   25.55 km
April:   378.25 km in 20/30 days at ave 18.9 km per run day
Year:   1749.55 km in 4 months at ave 437.4 km per month
Year:   1749.55 km in 98/120 days at ave 17.85 km per run day

I'll do a government campaign with this report. When you don't want to dwell on bad figures, you highlight something that is of no relevance at this time.
Today, a nothing run, just adding to the balance. Best just leave it at that.
Monthly figure looks Ok, but it's bulked up by a one dayer figure of 143 kms. Plenty of rest days in there with 10 days of no running due to tapering or recovery. Overall, a good month.
Yearly figure continues to climb nicely. Certainly May & June will lead to a good increase in the monthly average if training towards the Birdsville run continues on without interruption.

Monday, April 29, 2013

Recovery Day

Purpose:  easy recovery day
Distance:  14.15 km
Time:   80'  14"
Rate:  5' 40" per km
Weather: cloudy, temp 22 degrees, humidity 45%, wind NW 15 kmph

Week:  14.15 km,  April:  366.85 km,
Year:  1738.15 km in 17 weeks at ave 102.2 km

An easy day with an increase in daily distance from what would be a normal Monday.
Nothing to report, just ran home at lunch time & back to work.
Managed to get enough kms done last week to keep weekly average for the year so far above 100.
Hopefully, that will rise now that full return to training is underway.

Sunday, April 28, 2013

Monthly Handicap at Majura

Purpose:  Race day
Distance:  10.00 km in 54' 28" at 5' 27" per km
Warm up:  3kms in 15' 00" at ave 5'00 per km
Group start: 32
Actual group start:  34 ( late, talking )
Finished: 83 rd out of about 90
Weather: nice sunny morning, temp about 18 degrees, humidity 50%, wind light NW 10 kmph

Week: 94.05 km,  April:  352.7 km,  Year:  1724.00 km

Monthly handicap run No 184 over the fire trail behind the suburbs of Watson & Hackett in the Majura Nature Park.
Nice morning considering it is the end of April on a "fairly"  flat course with about 100 metres of up and down hill over 10 kms.
I was due to start with group 32, but was still talking when group 33 had also left. So I ran out of group 34 which doesn't make me inelligible, just that it's harder to get a good placing.
With many still away due to holidays, and some still in recovery mode from the recent Canberra marathon, the numbers were a little down on usual.
Not incentive to push too hard today, some fatigue still there. Janene had a big start so no chance to catch her. Missing were Ewen, Ruth & Mrs Muscles so I ambled along at the rear of the field happy when I caught a few walking after the turnaround.
I finished with about 6 or 7 behind me, happy to preserve my perfect record of never finishing first or last in a monthly handicap.
A good return to running this week. I have managed 94 kms at ave of exactly 6 minutes per km.
All good, no problems and hope the autumn weather holds on a little while longer.

Saturday, April 27, 2013

A Slow Return to Long Weekends

Purpose: Still in recovery mode
Distance:  8.85 kms
Time:  49' 14"
Rate:  5' 34" per km
Weather: sunny, temp 22 degrees, humidity 45%, wind calm

Purpose:  Return of the long run
Distance:  23.00 km
Time:  2 hrs 20 mins 56 secs
Rate:  6' 08" per km
Weather:  sunny, temp 21 degrees, humidity 45%, wind NW 10 kmph

Week:   81.05 km,  April:  339.7 km,  Year:  1711.00 km

Easy day on Friday, a casual jog finishing with 6 minutes in the river at Pine Is. Brilliant conditions at the moment, certainly cool, but that's what it needs to be.
Today, a late start due to a sleep in, a cool start to the day & a quick trip to the shops.
A basic circuit of southern Tuggeranong suburbs from home to Theodore, Conder, Banks, Gordon to Pine Is and back home.
A pleasant afternoon to be out running. Not fast, may be that's why it was pleasant.
Tomorrow morning is monthly handicap at Majura Nature Park at Watson over 10 kms. I'm in no shape to run well, so will just amble along at the tail of the field and try to not finish last. A nice day is forecast, should be fun. No pressure is what I like.

Thursday, April 25, 2013

Double on Anzac Day

Purpose:  Inspection
Distance:  16.95 km
Time:  119' 52"
Rate:  7' 04"
Weather:  sunny, temp 18 degrees, humidity 50%, wind calm

Week:  49.2 km,  April:  307.85 km,  Year:  1679.15 km

Late morning run around the Isabella Plains block first up. Nice time of the day after a cold start. Nothing special to report.
Mid afternoon I joined the course manager & a few others to look over the track for Sunday's monthly handicap in Majura Nature Park. All seemed Ok, noted km marks & noticed the track now has many more exposed rocks than last year. The dry spell has obviously blown away much of the top gravel & dirt.
There may be a few falls on Sunday especially in the longer 10 km run when the runners get tired & can't lift their feet high enough.
That could be me with a low shuffle. It won't be very fast at all and a big effort will be required to not finish last.
The hammies were fine today after yesterday's time in the cold water. I will go there again on Friday for a bit of prevention therapy.

Wednesday, April 24, 2013

Cold Water

Purpose:  Recovery
Distance:  6.7 km
Time:  40' 38"
Rate:  6' 04" per km
Weather:  sunny, temp 15 degrees, humidity 50%, wind calm

Week: 32.25 km,  April:  290.9 km,  Year:  1662.2 km

As I wrote yesterday, I ventured down to the Murrumbidgee River to find a solution to my sore hammies. The pain had reduced overnight, but sitting made them tender.
A short slow jog home helped without doing any damage.
After lunch, I stopped at Pine Is to luckily find the beach & river clear of people. Very cold to get in the water, the temperature has dropped considerably over the past few weeks.
After a minute or two, & once dumbness has dulled all feeling, the benefits start to emerge.
Once out, dried off and walking again, there is a difference. Climbing the stairs at work, no problems this afternoon.
Hopefully this will be the one and only problem I have to fix, at least I know what to do.
Otherwise, all good. This is still only the 2nd week post Coburg, so may be part next week which will be the end of the month, then back to normal training leading towards the main event.

Tuesday, April 23, 2013

Sore Hammies

Purpose: Easy recovery 
Distance:  12.9 km
Time:  72' 33"
Rate:  5' 37" per km
Weather: sun/cloud, temp 16 degrees, humidity 60%, wind NW  18 kmph

Week:  25.55 km,  April:  284.2 km,  Year:  1655.5 km

It started as out as an easy run home, no problems getting there.
But, on the way back, both hammies, the left more than the right one became sore to the point I had to stop, rest, stretch before moving on.
I don't think I have done anything to cause the problem, other than having a bus this morning with an old dud seat that should be replaced.
Almost all buses have new seats, with just a couple of older ones left to be done. I got an old one today. The old seats are not as adjustable as the new ones, and I prefer to sit with the seat leaning slightly forward to take the pressure off the backs of my legs.This way also eases any sciatic pressure.
I will head to the river tomorrow for cold water, then arrange for a massage sometime early next week. This is the time for self preservation, and not the time for pushing on regardless.

Monday, April 22, 2013

Week One, Day One

Purpose:  Active but still recovery time
Distance:  12.65 km
Time: 72' 10"
Rate:  5' 43" per km
Weather: part sun/cloud, temp 14 degrees, humidity  67%, wind NW 10 kmph

Week:  12.65 km,  April:  271.3 km
Year: 1642.6 kms in 16 weeks at ave 102.66 km pw

Less than 15 weeks to go until I take the first step on the outback road.
However, as all ultra runners know, recovery from the previous event is more important at the moment than thinking too far in advance to the next one.
Last week was a good one after Coburg. No problems other than being tired, the swollen ankle lasted a few days, then all was Ok.
I'll take this week as a mixture of recovery combined with getting moving again into normal training without the pressure to build up too quickly.
The plan I will follow has only a 15 km run next Saturday backed up by the monthly handicap over 10 kms on Sunday. Most likely I will finish near last, but that doesn't matter.
Easy run today, cool conditions.

Sunday, April 21, 2013

Last run before the Restart

Purpose: slow start up
Distance:  5.3 kms in 32' 32" at ave  6'07"
Weather: cool, sunny, temp 11 degrees, humidity 40%, wind SSE 25 kmph

Purpose:  moving day
Distance:  12.8 km
Time:  77' 00"
Rate:  6' 01" per km
Weather: sunny, nice day, temp 17 degrees, humidity 40%, wind light NW 10 kmph

Week:  22.55 km,  April:  258.65 km,  Year:  1629.95 km

This week has been an easier recovery from an ultra than previously experienced. May be that is due to a good first 12-14 hours, with the last 10 being very slow due to swollen ankle & plenty of walking.
A run today from home to Theodore fire trail, the Conder side of Tuggeranong hill, and back home. Stopped at one point and forgot to stop the clock, so the actual running pace was a little better than 6 minute pace.
Felt good all the way, very little walking even up the small slopes on the fire trail.
I will call next week the first of the Birdsville Outback run training plan. It won't be a big first few weeks, but it should should be at it's peak by late June/early July, then taper off & load up.

Thursday, April 18, 2013

First Steps to Redemption

Purpose:  recovery
Distance:  4.45 km
Time:  29' 20"
Rate:  6' 36" per km
Weather:  sunny, temp 19 degrees, humidity 55%, wind calm

Week:  4.45 km,  April:  240.55 km, Year:  1611.85 km

It had to start sometime.
Yesterday was a 12 minute relaxing stand in the cool waters at Pine Is.
Today, I journeyed home, just one way. It was a mixture of slow run, slow jog, slow walk & a couple of stops.
I did take it very easy, this week and next are very important to get right. Another 10 minutes in the cool water today has made a big difference to the muscles, but the energy levels are not there yet.
Plenty of sleep also needed. I expect the recovery to take longer this time. Not due to the effort during the 24 hour, but just getting older.
I have almost finished my training plan for the next 3 months & also set a target for the six months after Birdsville.
Hopefully the Queensland connection also venturing outback will recover properly & get their plans set.

Tuesday, April 16, 2013

Coburg 24 hour

Where: Coburg, northern suburb of Melbourne, Vic.
Purpose:  Ultra Run
Distance:  143.612 kms
Time:  1440 minutes
Rate:  10' 02" per km
Weather:  cloudy all day, temp range about top 22 degrees, night low about 14 degrees, humidity mid/high during day, wind calm at night, NW about 15 kmph during day

Week:   160.55 km,  April:  236.1 km
Year:  1607.4 kms in 15 weeks at ave 107.16 km pw

I'm not trying to justify my performance at Coburg either good or bad, but it was the next & last lead up event to the main focus run of my running career.
When I decided almost 2 years ago to run the length of the Birdsville track, this was part of the plan of lead up events.
Not the best result I had hoped for on Saturday, but not that bad when looking back.
The first 12 hours went very well, as they should have. From memory, I don't have the hourly splits yet, I went through 100 kms in a minute over 13 hours. That was good. For much of that that time, I was running a lap in around 2' 30" with planned walk breaks after 30-40 minutes.
The weather conditions were near perfect, cloudy, cool and a light breeze.
Then, after midnight, my right foot/ankle started to swell indicating a repetitive/overuse problem from running on a hard surface. Walking was Ok, but I started to have the fatigue wobbles in the early hours before daylight and moving sideways across the lane. Time for more short breaks as achieving a result was not that important.
Lesson 1.
A short 15 minute stop only gets you 15 minutes of extra time on the track before repeating the process, not enough.
Lesson 2.
Use this event as a indication of how to approach 520 kms of outback dirt road, day after day. I will be good for 80 kms a day, at least early on, with good sleep at night.
Lesson 3.
Eating often is the best way to go, keep food intake regular, and what works today may not work tomorrow.
Time go let the swelling on my right foot go down, plenty of sleep for the next week, a slow return to running until the end of April, then follow a solid, steady training plan for the next 3 months.
Sounds easy, just do it.

Wednesday, April 10, 2013

Last Run

Purpose: final easy run
Distance:  4.35 km
Time:  24' 51"
Rate:  5' 40" per km
Weather:  sunny, temp 22 degrees, humidity  45%, wind light NW 10 kmph

Week:  16.95 km,  April:  92.5 km,  Year:  1463.8 km

Final run before Coburg 24 hour starting on Saturday morning.
Felt every niggle & sore spot whether real or imagined while running along today.
Stopped at Pine Is on drive back to work after lunch at home. Very nice 15 minutes in the water seems to have cooled off those niggles.
Nothing to do now except survive a day at work, pack up and head to Melbourne.
As I have previously written, the 24 hour is not the end goal for this year, just another stepping stone to the target event which is the ultra run along the Birdsville track in August.
Happy to have made it this far without incident, sickness or injury. Hopefully this weekend will continue and a satisfactory result will be recorded.

Monday, April 8, 2013

Tapering Week

Purpose:  easing down
Distance:   12.6 km
Time: 74' 00"
Rate:  5' 52" per km
Weather:  sun/cloud, temp 22 degrees, humidity 35%, wind SE 20 kmph

Week: 12.6 km,  April:  88.15 km
Year:  1459.45 kms in 14 weeks at ave 104.25 km pw

Not much to be gained & plenty to give away by lots of running this week.
I ran very comfortably home at lunch time, then back to work via Pine Is. Spent 8 minutes in the water, then at work, a few light reps in the gym just to keep the upper body muscles acquainted with some type of workout.
There won't be much tomorrow, may be a bike ride to work and home at lunch time.
Wednesday will be a short run, as flat as possible, may be 4-5 kms tops.
At this stage, it's looking Ok, but you never know what will happen on the day/night.

Sunday, April 7, 2013

Walk Up & Down Mt Tennent

Purpose:  work group bush walk
Distance:  14.4 km
Time:  3 hrs 0 mins 13 secs
Rate:  12' 30" per km
Altitude gain/loss:  788 metres
Weather:  sunny, beaut morning, temp range 7-19 degrees, humidity  95% down to 60%, wind calm

Week & April:  75.55 km,  Year:  1446.85 km

The work group bush walk was on again, and this time we were ready to climb the highest mountain in the local area.
An easy drive just south of Canberra on a perfect Sunday morning. A big thunderstorm & rain early evening yesterday almost wiped out the walk today, but we woke to this lovely autumn day.
Only 5 of us today, a couple of others away out of town, others had previous engagements & one decided it was too difficult.
However, it's not as hard as it looks from the base. The track zig zags to the right from the start, then there are only one or two steep parts up a rocky section.
The rest is reasonably Ok, given you are climbing up a mountain.
Heaps of other people up there as well, the count would have been over 50 as there 2 group of at least 15 in each.
A great day with others not from the usual running world, none of them had been there before. I hope they go again to enjoy the trip and the view.

Saturday, April 6, 2013

Two Fruits Loop

Purpose:  race pace
Distance:   26.65 km
Time:  3 hrs 6 mins 57 secs
Rate: 7' 01" per km
Altitude gain/loss:  450 metres
Weather: sunny, cool to start, temp range 6-17 degrees, humidity 95% down to 60%, wind calm

Week & April:  61.15 km,  Year:  1432.45 km

A well trodden course today known as the "Two Fruits loop " with variation. The variety depends on whether we need to go longer or shorter than the 25 kms this course takes.
It's basically a long circuit from home to Theodore, Chisholm, Gilmore, outside or Fadden Pines part of MacArthur, then Wanniassa Hills, cross Long Gully road into Isaacs, Farrer houses, cross the nature park to Fadden, then down Ashley Dr back to the start.
Nice morning although shirt instead of running singlet for the first time since last year.
Very comfortable pace when running, walking when necessary to keep it easy. Even this slow pace today is still too fast for next week over the full 1440 minutes.
No training session now will improve next weekend's performance at this late stage.

Friday, April 5, 2013

T & F

Rest Day:  nana nap

Purpose:  easy junk kms
Distance:  11.1. km
Time:  63' 03"
Rate:  5' 42" per km
Weather:  cloudy, temp 16 degrees, humidity  60%, wind east 10 kmph

Purpose:  easy casual run
Distance:  12.15 km
Time:   67' 09"
Rate:  5' 31" per km
Weather: part sun/cloud, temp 19 degrees, humidity 55%, wind SW 10 kmph

Week & April:  34.5 km,  Year:  1405.8 km

Not much has happened over the past 3 days. A struggle to get out of bed to get to work, but once there I'm Ok. Holidays are not good when a routine is going, and getting to work on time at 6:30 in the morning is hard enough. Daylight savings finishes this weekend, so next week may be a little easier with an extra hour now in the morning.
A couple of low km days tapering to next weekend's 24 hour run in Melbourne.
A 10 minute recovery in the cool waters at Pine Is on Thursday, nicely cool enough now to be beneficial.
Ewen, the girls just survived on MKR, the other couple not good enough although one of them is pregnant.

Tuesday, April 2, 2013

Wombat Country

Purpose:  get moving again
Distance:  11.25 km
Time: 61' 58"
Rate:  5' 30" per km
Weather: sunny, temp 21 degrees, humidity 35%, wind NW 10 kmph

Week & April:  11.25 km,  Year: 1382.55 km

A run home for lunch and back again. Nothing exciting until half way back to work on the fire trail behind Bonython houses.
Noise in the grass. Was it (a) a snake, (b) an echidna or (c) unknown foreign object.
It was a wombat, a good size, not too big, would have been heavy to lift, walking easily across the slope in the grass & stopping in the drain.
I did ask if Ewen was about, but no answer. So I continued on presuming Ewen had lunched earlier.
Certainly the highlight of the day.
The other highlight was seeing Ashlee & Sophia going to elimination on MKR. So good, that should keep the bossie one quiet for a little while.