Kambah Pool & The River Track

Today:
Purpose:  mid week long run
Distance:  19.5 km
Time:  2 hrs 6 mins 35 secs
Rate:   6' 30" per km
Weather:  cloudy, temp 14 degrees, humidity 70%, wind calm

Week:  64.1 km,  May:  505.6 km,  Year:  2255.15 km

It's almost 9 months since I last travelled the track along the Murrumbidgee River between Kambah Pool & Pine Is.
I doubt much rain has fallen since then, so the water level is low. The water colour at Kambah Pool is green, all algae.
I started from work, on to the fire trail of Urambi Hills, past the golf course at Gleneagles estate, then down to road to Kambah Pool. Along the river to Pine Is and back to work.
A cloudy, cool day so good running conditions. The first part contains the few hills, the last part is the rough, rocky, technical part. Reminds me of the Six Foot Track section heading down to the river where much care is needed to avoid falling.
Yesterday's run was terrible, just didn't seem right. Today was slower overall, but Ok.
Hoping the rain stays away at least until after the weekend.

Out of Sorts

Today:
Purpose:  almost end of month
Distance: 13.15 km
Time:  81' 59"
Rate:  6' 14" per km
Weather: sunny, temp 16 degrees, humidity 55%, wind NW 15 kmph

Week:  44.6 km,  May:  486.1 km,  Year:  2235.65 km

An out of sorts day today when it just didn't happen, no feeling, no rhythm.
Once I realized this, I eased back and just got a few kms done, and that was enough.
There is no point when it's not right on the day. Tomorrow is another day.

Similar to Monday

Today:
Purpose: get to 500 kms this month
Distance:  15.25  km
Time:  1 hr 26 mins 36 secs
Rate:  5' 41" per km
Weather:  sunny, temp 15 degrees, humidity 65%, wind calm

Week:  31.45 km,  May:  472.95 km,  Year:  2222.5 km

Only goal for the last week of this month is to get to 500 kms for May.
I've only achieved this total three times before, the last time being in January this year. It's a fairly big ask at best, a bit easier when there are 31 days in the month. May has 31 days, June has one less.
But June has 5 Saturdays and a Monday public holiday.
However, 500 in June will be seen as insufficient by far given the targetted event requires many more than that.
Today, a late start to running, caught up chatting to the boss at work. Very amiable, no problems.
Hope the showers forecast for later in the week don't eventuate.

New Week - Bigger & Better

Today:
Purpose:  Just more kms
Distance:  16.2 km
Time:  1 hr 34 mins 53 secs
Rate:  5' 51" per km
Weather: sunny, temp 15 degrees, humidity  50%, wind SSW 10 kmph

Week:  16.2 km,  May:  457.7 km, 
Year:  2207.25 km in 21 weeks at ave 105.1 kms p.w.

I need to put in some big weeks now as I have only 8 effective training weeks to go, then a taper week and a travelling week before the start of the Birdsville Track run.
The base is good enough now to go outside the 10% rule & put in some solid long kms.
Mostly, that will be the Saturday long run, and a longer Sunday run, but  more weekly long runs, over 20 kms,  can now be thrown in to boost the weekly total.
Today, nothing to report with a usual work to home and back only this time a little longer on a Monday. The weekend hasn't seemed to have taken much out of me, so I can push on without having to ease back with a recovery type day.
Otherwise, all good, no problems.  I won't quite make my all time monthly Pb of 532 kms set in June last year this month, but will certainly have to go well over that in June this year.

A Cold & Foggy Monthly Handicap

Today:
Purpose:  race
Where: Western side of Mt Stromlo
Distance: 
Warm up:  2.75 km in 17' 52" at 6' 30"
Race:  7.5 kms in 39' 17" at 5' 14"
Group: 32
Finished: 78th out of about 90
Monthly handicap No:  185
Weather:  cold & foggy, temp range 0-3 degrees, humidity 99%, wind calm

Week:  110.75 km,  May:  441.5 km,  Year:  2191.05 km

A similar day to yesterday with thick fog hanging around all morning thus denying the sun any chance to heat us up.
The fog didn't lift all morning and our monthly running handicap was conducted with little visibility & no heat.
A cold morning meant layers, but as some pictures will show, not all are worried by the cold. Either brave or silly, some still ran in singlets or short sleeves, but with long leggings.
Course in much better condition than last year & a nice place to run.
Given yesterday's long run & the fall, I decided I wasn't going to run hard and virtually ambled along at the tail of the field.
Probably only went past a few, nearly all the backmarkers went by me.
A good morning to be out, fresh I know, and not my kind of weather. But some nice people to chat to, so it was well worth the freezing conditions.
Not a big week km wise, but solid & with no running problems.
Just a few days to get the monthly total over 500 kms, then June has to be a massive PB. All achievable if the weather is kind.

T F & S

Thursday:
Rest day

Friday: 
Dist: 13.7 kms in 81'43" at ave 5' 58" per km
Weather: sunny, temp 15 deg, hum 50%, wind SW 10 kmph

Saturday;
Purpose:  long run
Distance:  41.25 kms
Time:  4 hrs 47 mins 55 secs
Rate:  6' 58" per km
Altitude gain/loss:  about 650 metres
Weather:  foggy for first 2.5 hrs, then sunny, temp range 0-12 degrees, humidity 99% down to 55%, wind calm

Week:  100.5 km,  May:  431.25 km,  Year:  2180.8 km

A long run & a long time out there today with a mishap or two on the way. After a couple of years of near misses, finally  " did a CJ" on the fire trail behind Chifley houses on a flat surface with one small rock sticking out of the ground.
Right hand suffered the most damage with deep gash on palm. Other skin off left side on knee & elbow. No broken bones, just pride & self disgust for doing such a silly thing.
Otherwise, a good morning of running with Kerrie M & Softshoe over the rolling trails on Wanniassa Hill, Isaacs, Red Hill trig, Triple Tri course to visit Kerrie T in Curtin ( not home for coffee), Oakey Hill towards ( fell here) Mt Taylor, then on to Farrer ridge and home thru Gowrie.
Prior to the fall, a good solid run. The fall, shaken but not stirred, obviously reduced the running pace for a while as we walked a bit.
Not a big week for km distances with a rest day & the remainder all shorter than they need to be.
However, with almost six days still left in May, 500 for the month is possible.
Monthly handicap on Sunday will now be an easy day, just run the course & not finish last.

Steady in the Cold

Today:
Purpose:  just another few kms
Distance:  15.7 km
Time:  1 hr 32 mins 9 secs
Rate:  5' 52" per km
Weather: cold, temp 10 degrees, humidity 60%, wind SW 10 kmph

Week:  45.55 km,  May:  376.3 km,   Year:  2125.85 km

Didn't handle the cold weather today very well. May be I have been used to at least seeing the sun, it didn't shine today.
Otherwise, nothing to report, slow run, but no problems.
Probably no running tomorrow, a few jobs to be done plus need to check out the gear at ARB in Fyshwick for the Triton for the outback trip. It's going to be expensive at ARB.

Cold Water Is Cold !!!

Today:
Purpose: jog with cold finish
Distance:  15.3 km
Time:  1 hr 29 mins 40 secs
Rate:  5' 51" per km
Weather:  sunny, temp 16 degrees, humidity 25%, wind WNW 10 kmph

Week:  29.85 km,  May:  360.6 km,  Year:  2110.15 km

A recovery day highlighted by 10 minutes in the cold waters of the Murrumbidgee River.
The water temperature has certainly gone down in the last few weeks, and now it's almost too cold to get into. Read that as Kerrie Muir took a backward step and didn't venture in after last Saturday's run.
A nice day today for late autumn, the cool wind taking the edge off the sunshine.
The water treatment certainly works for me, legs feel great and there is no soreness even though the last 4 days have produced 100 kms of either running or walking.
Thursday will be a rest day, so the days either side will be solid.

After Weekend Run

Today:
Purpose: Recovery day
Distance:  14.55 km
Time: 1 hr 23 mins 39 secs
Rate:  5' 44" per km
Weather: sunny, temp 15 degrees, humidity 45%, wind west 20 kmph

Week:  14.55 km,  May: 345.3 km
Year:  2094.85 kms in 20 weeks at ave 104.74 km pw

I expected to have some soreness and / or fatigue from the 2 long distance training sessions over the weekend.
But, nothing really. Legs are Ok, no tiredness but I did get quality sleep both nights and that is important.
Nothing to mention about a run home at lunch time and back to work. I had intended to get to the river for a bit of cold water treatment, but a couple of hoon/undesirable cars about at the time means that will have to wait until tomorrow.
Otherwise, some rain predicted for mid week and that will determine the training plan for this week.
Monthly running handicap on Sunday will also mean a lesser distance weekend, so might have to rethink the plan.

Work Group Bush Walk

Today:
Purpose: fun & walk training
Distance:   30.00 km
Time: 5 hrs 23 mins 45 secs
Rate:  10' 47" per km
Altitude gain/loss:  568 metres
Weather: sunny, cold early, temp range -3 to 14 degrees, humidity 95% down to 45%, wind calm mostly then NW 10 kmph

Week: 123.85 km,  May:  330.75 km,  Year:  2080.3 km

A walk this morning with the group of work mates from Mawson shops. Started with 8, about normal number with a couple of regulars missing.
Nice sunny morning, very cold at 7:00 am, so 4 layers of clothes, plus gloves.
Beautiful on top of Mt Taylor on a clear perfect autumn morning. Then down past Chifley houses to the the underpass at Hindmarsh where we had the one go for option 1 on the cut short list. Still would have covered 8 kms including Mt Taylor so a great effort on her first outing with us.
Then, on to Oakey Hill trig, down to Weston and over to the new suburbs being developed on the Cotter Road. Over Clo's crossing and into the back of the Arboretum area.
Passed by 4 young runners on back part of the Arboretum, the girls were impressed as they sped by.
A short stop inside the visitor's centre before off to say hello to the eagle on Dairy Farmer's Hill.
To get back to civilization, we crossed the Molonglo River on the concrete crossing below Scrivener Dam near the National Zoo.
A few horses about now that we kept clear of as we headed to the Cotter Road and north Curtin oval.
Finally some flat, as the bike bike path followed the drain back to Woden and to the finish at Mawson.
A beaut morning, some wonderful people to walk with for the 7th since our first in Sept last year.
Probably one more in late June or early July before winter sets in.

Saturday Morning Tour

Today:
Purpose:  long run
Distance:  40.35 km
Time:  4 hrs 42 mins 48 secs
Rate:  7' 00" per km
Weather:  cold early, sunny, temp range -3 to 14 degrees, humidity 95% down to 45%, wind calm

Week;  93.85 km,  May:  300.75 km,  Year:  2050.3 km

Started from home with Softshoe and met up with Kerrie M near Chisholm shops.
Then it was behind MacArthur houses to run most of the Tour de Ridges course which included Wanniassa Hills, double loop of Isaacs Ridge, then under Yamba Dr to Farrer ridge, over the trig and back to Wanniassa Hills nature park.
We left Kerrie at the top side of Gowrie, she headed back toward Chisholm and we went down thru Gowrie back to the start.
That was 28 kms, not enough for me but enough for Softshoe. A rest of an hour then out to do an extra 12 kms to make the daily target. At least the sun was warm, 14 degrees air temp, so nice to just jog along on a circuit of Isabella Plains, Calwell shops, Tharwa Dr and back home.
A good morning out after the cold beginning. Using the back pack to carry drinks & eats also makes it easier to offload gloves & the extra layers needed on cold mornings.
Nothing special about the run, not fast, walked up the hills as I have the work group bush walk over 30 kms tomorrow morning. Gloves again, overnight low expected to be -4 degrees this time.
At least we get nice sunny days once the frost has melted.

End of Week Special

Today:
Purpose:  longish run
Distance:  14.3 km
Time: 1 hr 25 mins 56 secs
Rate:  6' 01" per km
Weather: sunny, cool, temp 11 degrees, felt like 8, humidity 55%, wind WNW 20 kmph

Week:  53.5 km,  May:  260.4 km,  Year:  2009.95 km

A different way to get home & to do the distance without a break.
Cool wind didn't help although at times it was from behind.
A bit of climbing in this run. Both the hill & the cool conditions reflected in a slow km rate.
However, I did get past the 2000 kms for the year in under 20 weeks so still averaging over 100 kms per week. The full week doesn't finish until Monday.
The sinuses have almost cleared, so the weekend run & walk should be done fairly, no drug influence.
Weather is predicted to be cold & clear, a frost both mornings. At least the wind shouldn't be there early.

Post Rest Day

Wednesday:
Rest day

Today:
Purpose: Get moving again
Distance:   12.7 km
Time:  74' 37"
Rate:  5' 53" per km
Weather: cool, sunny, temp 12 degrees, humidity 50%, wind WNW 25 kmph

Week;  39.2 km, May:  246.1 km,  Year: 1995.65 km

Lousy weather & blocked sinuses were a good excuse for a rest day, the first one since 20th April, so 24 days straight.
Post Coburg 24 hour, that was probably too many so there was no guilt feelings. In fact, I still came home at lunch time & had a one hour snooze in the chair. Felt much better in the afternoon.
Today, a little slow to get going as I had a couple of layers of clothing on to prevent the cold wind getting through.
Not my kind of weather day, but better than nothing. Hopefully, that will improve by the weekend, even a frosty start will be better than the cold winds.

No Good News

Today:
Purpose:  early mid week run
Distance:  15.65 km
Time:  1 hr 29 mins 37 secs
Rate:  5' 44" per km
Weather:  sunny, temp 13 degrees, humidity 48%, wind cool NW 15 kmph

Week; 26.5 km,  May:  233.4 km,  Year:  1982.95 km

There was no good news from Mrs Muscles' post today as she has, may be, a torn right hamstring from the very last interval at training last night.
Hoping, it won't be too serious and a quick physio appointment will sort it out or a few scans to have a look at the extent of the injury.
Then may be, a good long rest period will cure the problem.
Today, at least it was sunny, certainly not warm as the wind was cold.
A run home around the back of Bonython, then back to work via Monash & lower parts of Oxley & the bike path on the edge of the lake.
Good run, not fast, but solid. For some reason, the 2nd half is better than the first even when pushing into the cool NW wind.
Otherwise, all good except for blocked sinuses. Some damn passenger has sneezed or coughed close by and I was caught with no where to go.

Drizzle, Rain ? It's Been A While

Today:
Purpose: in lieu of rest day
Distance:  10.85 km,
Time:  60' 54"
Rate:  5' 37" per km
Weather:  cloudy, light drizzle, temp 12 degrees, humidity 95%, wind calm

Week:  10.85 km,  May:217.75 km,
Year:  1967.3 kms in 19 weeks at ave 103.5 km pw

A scheduled rest day today was replaced with an easy jog home at lunch time and later back to work.
The weather forecast for this week is a bit all over the place, so I took the chance to get something done. I'm sure there will be more rain/showers/drizzle later this week, when that rest day will be taken.
Today, light drizzle fell nearly all day, but still resulting in not enough water to break the drought. It was cool all day as well and the 12 degrees when I ran was the high for the day.

Mother's Day, a Remembering Day

Today:
Purpose:   the plan said
Distance:   14.35 km
Time:   81' 55"
Rate:   5' 42" per km
Weather:  sunny, temp 17 degrees, humidity 55%, wind NW 10 kmph

Week:   121.8 km,  May:  206.9 km,  Year:  1956.45 km

Nice relaxing jog to the river and back this morning. Stopped to refresh the legs with 12  minutes standing in the water.
Plenty of traffic on the roads today, not many out running or walking.
Today is not that big a day in our household.  Neither of us have mothers alive anymore. It's a day that falls between the deaths of my father and wife's sister, separated by 10 days.
Mother's day, the Sunday not the date is also the day our cat died only a few years ago.
So a day that doesn't have the meaning for us that most others get to enjoy.
Anyway, the day turned out to be a good one, so happy about that.

Ridges & Trigs

Today:
Purpose:  long run
Distance:   35.8 km
Time:  4 hrs 6 mins 38 secs
Rate:  6' 53" per km
Altitude gain/loss:   671 metres
Weather: sunny, cold early, temp range 2 -19 degrees, humidity 98% down to 45%,  calm

Week:  107.45 km,  May:  192.55 km,  Year:  1942.1 km

A variation on a " Two Fruits" circuit from home to Theodore, meet Softshoe, then Chisholm, Gilmore, MacArthur to cross Long Gully Road into Isaacs ridge.
Over the top past the trig, back under Yamba Drive to Farrer ridge. Met Kerrie M on her training run on the trail near the reservoir.
Ran together back to the Yamba Dr underpass, up on to Wanniassa Hills to meet Softshoe who had taken a different course.
Lovely morning as we parted ways near Fadden, us heading to Gowrie and Kerrie off to Chisholm.
Not quite distance planned as I neared home, so added a bit on to get over the 35 km mark.
Great morning, nice comfortable pace overall as we walked a few of the hills.
Recovery at Pine Is tomorrow, the water is cold & certainly refreshing.

Just A Little

Today:
Purpose:  fill in run
Distance:  8.1 km
Time:  45' 39"
Rate:  5' 38" per km
Weather:  sunny, nice day, temp 21 degrees, humidity 35%, wind calm

Week:  71.65 km,  May:  156.75 km,  Year:  1906.3 km

A nice sunny day with only a few kms planned today.
Decided to spend some time in the water at Pine Is just to ease away any soreness from yesterday on the mountain.
I have read recently that many more runners are using cold/ice water these days. I presume I am on the right tack with my recovery methods.

Top of Mt Taylor

Today:
Purpose:  mid week with hills
Distance:  20.05 km
Time:  1 hr 58 mins 51 secs
Rate:  5' 56" per km
Altitude gain/loss:  309 metres
Weather:  sunny, temp 21 degrees, humidity 40%, wind calm

Week:  63.55 km,   May:  148.65 km,  Year:  1898.2 km

Stayed at work today instead of running home at lunch time. This gave me more time to do a full continuous run rather than one broken by a break to eat.
I started from work, ran the bike path on the outside of Lake Tuggeranong, bit boring, and then headed up Athllon Dr to the top of Mt Taylor.
Stopped just before the climb up the mountain to chat to a fellow bus driver out walking his dogs on a nice sunny day.
The zig zag track from the Torrens side is rough again, and slow for me to run.
The rest of the run was good, a solid pace.
I need a few more of these especially to bring the pace down to closer to an hour and fifty minutes for the 20 kms.
Or, once I get my mid week training partner, we can add distance on to make the training run a bit longer.

Where To Go ?

Today:
Purpose:  chasing kms
Distance:  14.05 km
Time:  79' 23"
Rate:  5' 39" per km
Weather:  sunny, temp 18 degrees, humidity 50%, wind calm

Week:  43.5 km,  May:  128.6 km,  Year:  1878.15 km

Plenty of longer running sessions to do this winter, but where do I go so the scenery is not always the same ?
I ran a fairly normal course home at lunch time, but then headed up Ashley Dr to Erindale shops on the way back to work. After the shops, a straight run back down Erindale Dr to the lake.
It's all familiar territory, but nearly always done at a weekend. Mid week is something different.
Nothing to report, a slow start again, but Ok after getting warmed up.
Another nice autumn day, mild under sunny skies. Good to be out and about.

No Where To Go

Today:
Purpose:  mid week mid distance
Distance:  16.6 km
Time:  1 hr 36 mins 2 secs
Rate:  5' 47" per km
Weather:  cloudy, temp 15 degrees, humidity 55%, wind SE 5 kmph

Week:  29.45 km,  May:  114.55 km,  Year:  1864.1 km

A little longer run today as I chase the extra distance of this week's target total.
Normally, it would be quite achievable, but coming back off a few light weeks after Coburg, the extra is proving to be a challenge. But, one must keep going, within reason.
I ran slower today than yesterday with the first part being a struggle. I'll put that down to yesterday's recovery in the cold river water. It does the trick, but it also makes the next day a bit tougher to get moving.  After a short stopover at home, the second half was easier, not faster.
I did a long Tuggeranong circuit from work to Gordon, home, then Monash & Oxley, down to the lake and back to work.
Apart from being abused for being a runner by some hoons driving past, the day was pleasant, especially as the wind was not as cold as it could have been coming from the south east.

Monday - Cold Water

Today:
Purpose:  recovery day
Distance:  12.85 km
Time:  70' 30"
Rate:  5' 30" per km
Weather:  sunny, temp 16 degrees, humidity 40%, wind light NE 10 kmph

Week:  12.85 km,  May:  97.95 km, 
Year:  1847.5 kms in 18 weeks at ave 102.63 km p.w.

Nice morning after a cool start, sub zero degrees. Luckily I don't run early morning.
Monday is always an easy day and the running just takes it's own course. Sometimes slow and a struggle, but today it all flowed as if the weekend didn't happen.
Usual run from work up the hills behind Bonython, the flat way back to finish at Pine Is for 10 minutes in the river.
Water is starting to go past the cool side towards cold. It certainly takes a little getting bit of courage to face the water, but it is worth it.
A message from a running friend over the weekend asking if I needed a partner during the week over the next few months. With my training plan including longer mid week runs, company that can go up and down hills and like it, will certainly be appreciated.

Weekend Wrap

Saturday:
Purpose:  long run
Distance:  30.1 km
Time: 3 hrs 25 mins 49 secs
Rate:  6' 50" per km
Altitude gain/loss:  550 metres
Weather:  sunny, temp range 16-20 degrees, humidity 50% down to 20%, wind NW 10 km up to west 20 kmph

Sunday:
Purpose:  easy run
Distance:  13.2 km
Time:  1 hr 16 mins 00 secs
Rate:  5' 46" per km
Weather:  sunny, temp 10 degrees, humidity 50%, wind cool southerly 20 kmph

Week:  110.65 km,  May:  85.1 km,  Year:  1834.65 km

Saturday's long run ( insert map) was over the proposed next bush walk course for the group from work. If we do the full distance I covered on Saturday, it will be the longest walk we have done so far. Time to complete walking will be around 4 and half hours, about the same as most other of our walks.
Other than the short but steep climbs up Mt Taylor and Oakey Hill, the rest are reasonably flat with a long gradual climb to the eagle on Dairy Farmer's Hill.
So far, two of the female walkers are very keen on the full distance, so I hope the guys don't let the squad down.
No great pace on Saturday, more a "get the distance done" run. I had the company of Softshoe for the first time since Coburg and a chance to cover plenty of the happenings since then.
Today, an easy run from home to Pine Is and back. Monday will be recovery day, so a bit of time to be spent in the cool waters of the river to aid recovery. All good, no problems.
A return to over 100 km weeks now, with a gradual increase using the 10% rule for the next month or so. Some longer back to back weekend running should lay down the base for repeat days on the Birdsville Track in August.

Bonus Friday with Care

Today:
Purpose:  lucky
Distance:   19.4 km
Time:    1 hr 53 mins 54 secs
Rate:    5'  52" per km
Weather:  sunny, temp 17 degrees, humidity 35%, wind calm on eastern side, NW 20 kmph on western side

Week:   67.35 km,  May:  41.8 km,  Year:  1791.35 km

A day off work today, taking care of Mrs TF's. Nothing serious, just needed to be there in case.
While waiting, a few hours to fill in, I went to Molonglo Reach near Duntroon to start my run around the base of Mt Ainslie.
Molonglo Reach was once the meeting place a few years ago on a Saturday morning to start a group long run during summer. It is centrally located, it now has a new modern toilet block and it next to Lake Burley Griffin to cool off once finished.
A bit of a detour near the start due to roadworks, but otherwise it was a run to Campbell Park, over to Mt Ainslie main fire trail up to the saddle, then over Hackett Hill to the reservoir, then down to Hackett & Ainslie houses, past the golf club and back to the start.
Very few about on a nice sunny day, saw only a couple of mountain bikes & two other runners.
A good but not fast pace, slowed by the climbs up the back of Mt Ainslie & up the Hackett Hill. Otherwise, kept up a cruisy pace as I have the same plus another 10 kms on Saturday morning.

First Two of May

Wednesday:
Purpose: easy in lieu of rest day
Distance:  7.95 km
Time:  44' 56"
Rate:  5' 39" per km

Today:
Purpose: mid week short long run
Distance:  14.45 km
Time:  82' 52"
Rate:  5' 44" per km
Weather: sunny, temp 15 degrees, humidity 40%, wind cool south 15 kmph

Week:  47.95 km,  May:  22.4 km,  Year:  1771.95 km

A couple of nothing special days, junk kms probably, just adding to the bank balance.
Wednesday's run finished with with 10 minutes in the river as injury prevention.
Today, a nice day, but the southerly wind was annoyingly cool.
Otherwise, all good. This week should see a return to above 100 kms with the Saturday run getting back to long status. Of course, there will be hills.