Two Fruits

Sunday, June 30, 2013

Everything Update, June & Year

Purpose:   long run
Distance:  43.3 km
Time: 5 hrs 37 mins 17 secs
Rate:  7' 47" per km
Weather:  cloudy, temp range 7-14 degrees, humidity  100% down to 80%, wind calm

Purpose:  race day
Distance: race - 9.3 kms in 55' 01" at ave 5' 52" per km
Warm up & cool down: 8.5 kms in 53' 16" at ave 6' 16" per km
Weather: sunny, nice, temp range 7-12 degrees, humidity 95% down to 60%, wind calm

Week:  138.65 km,
June:  608.6 kms in 27/30 days at ave 22.54 kms per run day ( PB month), altitude gain during month 9105 metres
Year:  2875.15 kms in 6 months at ave 479.2 kms per month

Plenty of figures there to look at for what they are worth. With a specific goal in mind from almost 2 years ago, I hope I have done enough to get from start to finish without falling in a big heap.
The plan has worked in that a big base was established last year to make this possible without getting sick or injured.
The last couple of weeks have been fairly solid without being outstanding, so I need this next week to be the biggest so far. Then I can ease back slowly over the 4 remaining weeks with next to nothing in the last week, which will be travelling anyway.
Saturday morning was a familiar run with Softshoe around the local hills. Then in the afternoon, I walked/jogged over part of today's monthly handicap at a nice leisurely pace. All good.
Today was the monthly handicap around the base of Mt Ainslie. Not wanting to push hard & race, I took the camera & shot photos of the course to be used next year for the benefit of the race day managers.
I didn't finish last, almost with 82nd place out of 85.
A really nice sunny morning, a pleasure to out and about.

Friday, June 28, 2013

Easy Friday

Purpose:  easy day before the weekend
Distance:  13.2 km
Time:  77' 56"
Rate:  5' 54" per km
Weather: sun/cloud, temp 14 degrees, humidity 60%, wind calm

Week:  77.55 km,  June:  547.5 km,  Year:  2814.05 km

A fill-in day today as I might have normally taken the day off running & rested ready for the weekend.
However, a challenge to get to this month's km goal means no rest day, more an easy day, and it was.
Comfortable run home at lunch time & back to work.
Just enough kms to be easy and add to the total without doing any weekend damage.
Still going Ok, weekend weather wise looks good so long run on Saturday should put a big dent in the last 52.5 kms to be done.
Sunday is monthly handicap with a 9.3 km race plus warm up and cool down.

Thursday, June 27, 2013

PB's & Almost There

Purpose: hilly long run
Distance:  22.05 km
Time:  2 hrs 19 mins 30 secs
Rate:  6' 20" per km
Weather: sunny, temp 14 degrees, humidity 55%, wind sthly 10 kmph

Purpose:  get to 600 kms
Distance:  15.35 km
Time: 87' 59"
Rate:  5' 44" per km
Weather:  cloudy, temp 14 degrees, humidity 65%, wind sthly 5 kmph

Week:  64.35 km,  June:  534.3 km ( PB),  Year:  2800.85 km

Chasing this magical monthly total of 600 kms is no easy task. But it has been made easier as June has 5 Saturday's and had a public holiday.
A quite comfortable run to top of Mt Taylor yesterday, so a bit of climbing, plus the steep down hill on the Chifley side. Nice day, slow going up as expected, good on the way back.
Today, a nice run home at lunch time and back to work. Nothing fast, just a pace that felt good.
Just need 66 kms in last 3 days to make the grade with around 40 kms on Saturday, and the monthly handicap on Sunday.
Ewen, I haven't seen Mrs Muscles since Feb, cancelled out a lunch date in early May as had a few errands to do at the time. Those shoulders & arms are going to be massive, can't wait for close up inspection.

Tuesday, June 25, 2013

Warmer But Still Tough

Purpose:  get to 600
Distance:  15.3 km
Time:  91'01"
Rate:  5' 57" per km
Weather: sunny, cool, temp 11 degrees, humidity 60%, wind cold SE  25 kmph

Week:  26.95 km,  June:  496.9 km,  Year:  2763.45 km

The sun was out, it was a little warmer, by winter standards, but the southerly was strong and cold.
Added an extra layer, 3 today, to combat the winds.
A longer different circuit to get home at lunch time, but with some uphill & into the wind, it was slow. I think pace for first 8 kms was about 6' 20" per km.
Heading back, the benefit of downhill & wind assisting, the pace quickened and the overall km pace did get under 6 mins, so happy with that.
Nothing else to report, no need to go to the river at the moment. The water is too cold or the air temp is cold enough.
Yes, Ewen, CJ is such a girl, a nice one, but could have walked in the cold & rain.

Monday, June 24, 2013

In The Rain

Purpose: early week jog
Distance:  11.65 kms
Time: 65' 00"
Rate:  5' 35" per km
Weather: cloudy, showers, temp 6 degrees, humidity 95%, wind southerly 10 kmph

Week:  11.65 km,  June: 481.6 km, 
Year:  2748.15 kms in 25 weeks at ave 109.9 km pw

It was raining this morning when I started my shift break. I was staying at work today as the car was at the auto electrician getting some new driving lights & and second battery fitted. Ready for outback !!
I had taken my usual running gear to work, but didn't expect it to be so cold & wintery.
I headed to " Lost Property " at work and asked if they had any waterproof jackets waiting to be disposed of to Vinnies or similar.
Lucky day, a nice & perfect fit jacket, plenty of pockets & very suitable for a lap of the lake in the rain. Returned after use, would have liked to keep it.
Felt really good, plenty of energy & legs were fine. A circuit of the lake, about 8 kms, then down the road to Pine Is and back to make the day total worthwhile.
Need to get a move on this week to have any chance at 600 kms for the month. If the weather improves & then holds, cold is Ok, rain is not, then I should make it.

Sunday, June 23, 2013

Bush Walk No 9

Purpose:  work group walk
Distance:  31.45 km
Time:  5 hrs 11 mins 33 secs
Rate:  9' 54"  per km ( quick due to jog to start and back home)
Altitude gain/loss: 830 metres
Weather: very wintery, sunny, cold, temp range 3-8 degrees, humidity 80% down to 65%, wind cold southerly 25 kmph on mountain, less in cover

Week:  129.85 km,  June:  469.95 km,  Year:  2736.5 km

Work group bush walk No 9 and the 2nd time we have gone to Mt Rob Roy starting from Lanyon shops.
I jogged down to the start from home as I needed extra kms this week due to an enforced rest day last Friday. The cold southerly wind on the way down was a sure sign of the weather to come later on.
A smaller group today of 6, usually 8-9, fronted outside Maccas at 7:30 am.
Most were familiar with the direction as we did this walk back in early December last year. We basically did a reverse of that walk, still going up the sealed road behind Conder/Banks to our first stop at the trig on Big Monks.
A real test of the weather conditions, it was freezing due to the wind chill with frost also on the ground. The openness here had us very cold.
However, to our delight, but not that of the landowners or the nature park carers, a mother pig with 5 small piglets were up on the slope & heading off to safer places once they saw us. A few kangaroos about as well, but not many.
We climbed the mountain from the southern side to head off the fire trail to the trig hidden in the bush. Difficult to find unless you know where to go.
The trail has been graded recently as is slippery so much care needed on the way down heading towards the back of Theodore and the substation. No problems here as the wind was finally behind us and the air temperature had risen a bit.
Back to Lanyon on the fire trail above Conder where we had started at 7:30 am.
I ran back home around Woodcock Dr to gain a few extra kms and to jog out the walking legs that had taken the force of some steep ups and downs on the mountain.
Apart from the weather, another great day for our walk.
This was also the 53rd time I have been to the top of Mt Rob Roy. It's close to home, a nice challenge giving plenty of running/walking benefits.

Saturday, June 22, 2013

Gates & More Gates

Distance:  33.75 km
Time:  3 hrs 47 mins 23 secs
Rate:  6' 44" per km
Altitude gain/loss:  370 metres
Weather: very cold, sunny, temp range -5 to + 8 degrees, humidity 95% down to 60%, wind calm to start then SW 15 kmph

Week:  98.4 km,  June:  438.5 km,  Year:  2705.05 km

A shorter long run for me today due to a day off running with a sore throat on Friday. No point taking health risks at this stage.
That rest day with a couple of good night's sleep certainly helped today, felt strong & comfortable. Certainly could have pushed out many more kms, but I have a 20 km bush walk on Sunday which will take 3-4 hours over Mt Rob Roy. That won't be too difficult, but still needs to get done.
I'll run down to the start at Lanyon shops, walk the 20 kms, then run back home to make the daily distance over 30 kms, and so get the weekly total looking a bit better than otherwise would be with a day off.
Ran with Kerrie M & Softshoe today to Pine Is, along the river track to Kambah Pool, then up the road to Drakeford, down past the village to Lake Tuggeranong, and back to my place via Monash.
Nice day after a very cold start, had 4 layers of clothes on to keep warm plus gloves & a beanie for the first time this winter.
There were so many gates or stiles to get thru or over today, may be 10-12 in total, that the title is more than appropriate.
All good now, ready for Sunday. Hoping to get monthly km total to 600 with just over 160 kms to go in 8 days.

Thursday, June 20, 2013

Short of the Edge

Distance:  19.25 km
Time:  1 hr 51 mins 19 secs
Rate:  5' 47" per km
Weather:  sunny, temp 11 degrees, humidity 50%, wind NE 10 kmph

Week:  64.65 km,  June:  404.75 km,  Year:  2671.3 km

The signs are there, so a rest day will follow.
Woke this morning with a raspy throat, a sure indication the immune system is working hard during the winter to fight off a virus as well as dealing with loads of running kms.
If I don't take a day off running, then it could be a week off running which I can't afford at this time.
Today, a nice circuit run from work calling in at home for a short time.
Nothing much to report except the cold southerly winds have eased as the wind is now more northerly & not so cold.
I had hoped to get to 600 kms for this month and still may get there.
So, nothing day on Friday, a shorter long run on Saturday followed by the next work group bush walk over Mt Rob Roy on Sunday.

Wednesday, June 19, 2013

The Cold Wins

Distance:  18.1 km
Time: 1 hr 45 mins 0 secs
Rate:  5' 49" per km
Weather:  sunny, cold, temp 11 degrees, humidity 50%, wind SSE 20 kmph

Week:  45.4 km,  June:  385.5 km,  Year:  2652.05 km

Winter has delivered all seasons so far, may be the snow is missing but probably not for long.
Yesterday, all hail broke loose on the northside and there are plenty of pictures about the show.
I was lucky to be driving through the hail & the aftermath and it was quite spectacular. Very strange how it covered only a small local area, the southside missed out completely.
What has happened since then is the wind is now very cold when exposed to the southerlies. I ran at midday today in three layers and although not freezing, it wasn't at all warm.
The 11 degrees temperature I have recorded above would have been around 6-7 with wind chill. Not so nice.
I did manage to get my running done, and at a better pace again from the last two days.
Nothing much to report, just adding up the kms. All good.

Tuesday, June 18, 2013

Recovery Days, Just Two

Distance:   14.25 km
Time: 84' 51"
Rate:  5' 57" per km
Weather:  cloudy, temp 11 degrees, humidity 60%, wind cool SW 15 kmph

Week:  27.3 km,  June:  367.4 km,  Year:  2633.75 km

A much easier jog today as it wasn't really much of a run.
The couple of days after a weekend are always as comfortable as possible, so if I need to walk or go slowly, then so be it.
Better today than yesterday over a very similar course with an 8 second per km improvement.
Nothing else to report, and again time to up the distances during the week to keep the weekly target manageable by the weekend.
No such thing as junk kms, they all count.

Monday, June 17, 2013

Slow Recovery Day

Distance:  13.05 km
Time: 79' 25"
Rate:  6' 05" per km
Weather:  cloudy, temp 11 degrees, humidity 60%, wind cool SW 10 kmph

Week:  13.05 km,  June:  353.15 km, 
Year:  2619.5 kms in 24 weeks at ave 109.1 km pw

Monday is recovery day unless it's a public holiday, when it's all go.
Not much energy in the legs today, they moved very slowly. I felt Ok, just not much in the tank to push me along.
However, there are no problems, no soreness at all. Another day of easy running as I should have company again on Wednesday or Thursday for a mid week mid length long run. Nice to have someone to talk to if I can keep up.

Sunday, June 16, 2013

Backing Up with Laps

Distance:  46.1 km
Time:4 hrs 34 mins 18 secs
Rate: 5' 57"  per km
Weather: sunny, cool, temp range 7-13 degrees, humidity 70% down to 50%, wind calm mostly then light breeze from NW 10 kmph

Week:  152.3 km,  June:  340.1 km,  Year:  2606.45 km

As I wrote in my last post, I backed up today with 5 laps of Isabella Plains on the grass edge of the bike paths.
Far too many others out either walking, cycling or exercising their dogs. Typical Sunday morning, but I needed to keep the terrain flat.
Overall time taken was around 6:30 hrs with breaks between each lap of just under 9 kms and taking around 50-55 minutes.
Last lap was a detoured to Pine Is as I needed to get these tired but not sore legs into the cold water.
And cold it is, so the usual 10-12 minutes is now 4x30 seconds with a minute out to ease the cold induced pain.
However, it does good, so it's worth the effort.
I think this week is the first time I've been over 150 kms and it was done with 1 rest day and 2 other days shortened by either rain or a few chores that needed to be done.
All good at this stage, wait to see how I am tomorrow. The first couple of days of the week will certainly be recovery mode.

Saturday, June 15, 2013

More Than A Week Catch Up

Wednesday - 5th June
Dist: 22.75 kms in 2 hrs 25 mins 24 secs at 6' 23" pk
Thursday - 6th June
Rest day, too busy
Friday - 7th June
Dist:  12.15 kms in 69' 55" at 5' 45" pk
Saturday - 8th June ( wedding anniversary)
Dist:  40.25 kms in 4 hrs 43 mins 57 secs at 7'03"pk. Alt gain/loss 556 metres
Sunday - 9th June
Dist: 20.1 kms in 1 hr 58 mins 44 secs at 5' 54" pk
Monday - 10th June
Dist:  36.45 kms in 4 hrs 55 mins 25 secs at 8' 06" pk. Alt gain/loss 1472 metres
Tuesday -11th June
Dist: 6.25 kms in 37'13" at 5' 55" pk
Wednesday 12th June
Rest day - waiting for rain & others to finish
Thursday - 13th June
Dist:  8.3 kms in 47' 56" at 5' 46" pk
Friday - 14th June
Dist:  20.15 km in 1 hr 55 mins 24 secs at  5' 44" pk ( same course as Sun 9/6)

Distance:  35.05 kms
Time: 4 hrs 16 mins 27 secs
Rate:  7' 19" per km
Altitude gain/loss:  594 metres
Weather:  sunny, temp range 7-12 degrees, humidity 60%, wind cool SW 15-25 kmph

Week:  106.2 km,  June:  294.0 km,  Year:  2560.35 km

Lost internet connection last week when a virus disabled internet explorer but left other functions Ok. It took a while to sort out the problem, but all seems Ok at the moment.
So the last week and a bit update looks a lot, but there have been 2 rest days in there, a couple of very easy days mainly due to waiting for the rain to stop, or shopping for gear to take away & use during the Birdsville Track run.
Highlight of the past week has to be public holiday Monday effort up Mt Tennent starting at the Namadgi Visitors Centre, up the main Alpine walking track to the top, down the fire trail to the Bushfold Flats corner, out to Honeysuckle Tracking Station via Booroomba Rocks.
Return on same track to Bushfold Flats, the follow AAWT back to the visitors centre.
The single file trail between Bushfold & Honeysuckle, about 9 kms each way is an absolute delight to run, a few twists, no overly hilly but plenty of short ups & downs.
Quite a few others out there, mainly walking up and down the mountain with just a couple of runners who had started very early in the dark.
Today, ran with Softshoe from home over Farrer ridge, a circuit on the base track of Mt Taylor, then back home via Wanniassa Hills, the back of MacArthur, Gilmore, Chisholm & Calwell oval.
Grass looks really nice at the moment on Calwell oval, just need to move those soccer players out of the way.
All good at this stage, no problems. Hope to get a solid 45-50 kms done tomorrow, all part of the backing up process.

Tuesday, June 4, 2013

More Consistency

Purpose:  make the next run easier
Distance:  15.7 km
Time:  89' 13"
Rate:  5' 41" per km
Weather: sunny, temp 15 degrees, humidity 55%, wind calm

Week: 30.15 km,  June:  92.55 km,  Year: 2358.9 km

Every run makes the next one easier. The essence of training is progressive overload with recovery in between to consolidate the training.
Yesterday and today were each to make tomorrow's hilly run easier. I'm trying to maintain a kms rate in between 5'30" & 5'45" pace given that most of my training runs involve hills of some kind or other.
I have company from the dark side for tomorrow's longish run, so I have to prepare as best I can.
Don't want to be left behind when running in my own back yard.Tuggeranong Hill may be a challenge especially after a few other climbs beforehand.
Nothing special today, a good solid pace with a couple of hills, so a little slower than on Monday. All good, nice weather at the moment for early winter.

Monday, June 3, 2013

Just a normal Monday

Purpose:  casual kms
Distance:  14.45 km
Time:  81' 12"
Rate: 5' 37" per km
Weather: sunny, temp 12 degrees, humidity 40%, wind NW 10 kmph

Week:   14.45 km,  June: 7685 km
Year:    2343.2 kms in 22 weeks at ave 106.5 kms p.w.

A normal Monday run at lunch time. Nothing special & nothing unusual.
A nice day after a cool start, and the week is looking Ok as well.

Sunday, June 2, 2013

Recovery Run & Cold water

Purpose:  remove any aches
Distance:  12.3 km
Time: 70' 23"
Rate:  5' 43" per km
Weather: sunny, temp 11 degrees, humidity 55%, wind cool southerly 20 kmph

Week: 137.7 km,  June:  62.4 km,  Year:  2328.75 km

Rain overnight & the need for a sleep in, which I don't seem to get, resulted in missing the Aussie mountain running championships on Mt Stromlo this morning.
Instead, opted to wait for the sun to shine to run down to the river & treat the legs to some cold water.
The run was really good, no aches from yesterday, a sign the training is working.
Not to waste the benefits of the recovery, Mrs TF collected me in the car. No point running home and undoing the good work.

Saturday, June 1, 2013

End of May, Day 1 of June

Distance:  11.2 km
Time:  63' 38"
Rate:  5' 41" per km

Week:  75.3 km,
May:  516.8 kms in 29/31 days at ave 17.8 km per run day
Year:  2266.35 kms in 5 months at ave  453.3 kms

Purpose:  long run
Distance:  50.1 kms
Time:  6 hrs 20 mins o secs
Rate:  7' 35" per km
Weather: cloudy, light drizzle, no visibility above 1000 metres, temp range 8-13 degrees, humidity 95%, wind calm

Week:  125.4  km,  June: 50.1 km,  Year:  2316.45 km

Friday was the end of the month, so a few kms to get well over 500 kms for the month. I stopped at Pine Is for 5 minutes in the cold water and it seemed to work well for today's long run.
Today, a bit longer than last week with a mixed up morning mapping & measuring a walk course over Mt Rob Roy in the company of Softshoe. The weather was not kind but no real rain as such, just a light drizzle in cool conditions.
Solo after the first 27 kms heading towards Farrer ridge, then on way back over Wanniassa Hills trig in a complete white out from the low cloud & drizzle.
Felt Ok on this second part, but should have had more to eat at half time. Lesson learned.
Otherwise, just tired tonight but legs are Ok, no problems.
Weather permitting, not going to run in the rain two days in a row, I will head to Pine Is and back.