Two Fruits

Sunday, July 28, 2013

Blewitts & Off

Purpose: race
Distance:  6.2 kms plus cool down
Time:  33' 11"
Rate:  5' 15" per km
Altitude gain: 139 metres
Finished: 59th
Weather: cloudy, cool, temp 3 degrees, humidity 75%, wind calm

Week:  27.65 km,  July:  322.1 km,  Year:  3197.25 km

Travelling day has arrived, heading off mid afternoon.
Ran very easy over the hilly Blewitts  modified course this morning, and felt good.
Much better in fact than the past couple of week day runs which have been a little average.
Plenty of good wishes today both for the long run coming up and my birthday.
Probably one or two short jogs while travelling to Sth Aust on the way, but nothing much at all.

Friday, July 26, 2013

Every Second Day

Distance:  5.7 km
Time:  38' 39"
Rate:  6' 46" per km
Weather: sunny, temp 10 degrees, humidity 50%, wind calm

Week:  21.3 km,  July:  315.75 km,  Year:  3190.9 km

Started out thinking this would be easy, but it didn't work out that way.
I'm not worried as I converted an easy jog into a run plan strategy.
At today's slow pace, it will still be faster than I would like during the outback journey. But how to go slow without running fast & walking slow.
The strategy is even more different than a single 24 hour event or a 48 hour where stopping, sleeping & running again are not really an option.
Not real sure on how to manage each day, except some good words of advice from Gramps last weekend, "don't start out too fast". Today's pace was too fast.
I sure won't, fast is not an option, except may be on the last day, whenever that may be.

Thursday, July 25, 2013

Another Nil

Purpose: Tapering
Distance:  5.15 km
Time:  30' 35"
Rate:  5' 55" per km
Weather:  sunny, temp 12 degrees, humidity 45%, wind NW 5 kmph

Today:  Nil

Week:  15.6 km,  July:  310.05 km,  Year:  3185.2 km

Taking it easy on the running front as I have so much to get done before heading outback.
The next monthly handicap at Blewitts is also on this Sunday, mark the course on Saturday afternoon.
Some very cold mornings all mean it must be winter, I'll be glad to out of here for 5 weeks.
Otherwise, all good, no problems.

Tuesday, July 23, 2013

Tapering in full swing

Running:  nil

Running:  nil

Distance:  10.45 km
Time:  63' 13"
Rate:  6' 03" per km
Weather: part sun/cloud, temp 12 degrees, humidity 45%, wind cool westerly 10 kmph

Week:  10.45 km, July:  304.9 km,  Year: 3180.05 km

A busy & full weekend with visitors from interstate, a baby christening and lunch afterwards, plus 2 days part time at the Bush Capital Festival events has meant very little running. Just the 11 kms done on Saturday morning is all.
Today, a simple run home at lunch time & back to work. The run part was slow and easy, not much to be gained now except keeping the legs moving.
That part wasn't easy today, the return was much better than the first half.
Catching up on race results over the weekend has proved how much activity there is at the moment. As well as the Bush Capital festival events, my other main focus was the Caboolture 24 & 48 hour events in Qld.
I have been there for each of the past 3 years, it felt strange to not be at the Historical Village watching or competing.
However, I will catch up with the Race Director in a couple of weeks, so all the news & performances will be updated. There were some great results achieved.
In the meantime, gradually easing back & trying to get enough sleep before heading off towards South Australia on Sunday afternoon.

Sunday, July 21, 2013

Too Busy to Post

Dist:   5.75 kms  in  32'16" at  ave 5' 36"  per km
Weather: cloudy, temp 15 degrees, humidity 80%, light drizzle, wind NW 10 kmph

Dist:  11.1 kms in 69' 09 at ave 6' 14" per km
Weather:  cloudy, temp 15 degrees, humidity 75%, wind Nth 15 kmph

Friday:  Rest day - too busy

Distance:  11.45 kms in 68' 53" at ave 6' 01" per km
Weather:  cloudy, cold, temp 7 degrees, humidity 75%, wind NW 20 kmph

Sunday:  Rest day - too busy

Week:  39.45 km,  July: 294.45 km,  Year:  3169.6 km

It's good I'm in tapering & refreshing mode as the last few days have been very busy with work related bus licence renewals, some terrible weather and helping out on both days of this weekend with the Bush Capital Festival events at Campbell High School.
In the mix, a terrible run on Thursday when I thought I would be Ok after the easy day on Wednesday.
Some advice is that these days do happen in tapering as the body is still in solid training mode. Easing back the training does have some strange effects.
Friday, another rest day with obtaining tables & chairs for the weekend's Bush Capital events.
Saturday, a short jog while waiting for some of the races to start. Then at home for a while, a run around the Isabella Plains block at nice slow pace, felt good.
Sunday, another rest day from running as I was very early at Campbell High School for the 63 km ultra and marathon. Then home to get changed to attend a christening for a great nephew in Belconnen followed by a lunch with family.
Then back to the Bush Capital for the last of the marathon & ultra runners to finish. Pack up, back to Belconnen to wrap up there, and finally home.
A big weekend, very little running done, and totally exhausted.
Feel like I need another rest day to get over the rest days. But I still need to run a little every day at least this week, then finally I can get this 3 kg loading done.

Tuesday, July 16, 2013

Can't Stop Yet

Purpose: keep moving
Distance:  11.15 km
Time: 62' 51"
Rate:  5' 38" per km
Weather: part sun/cloud, temp 13 degrees, humidity 80%, wind calm

Week:  11.15 km, July:  266.15 km,  Year:  3141.3 km

A rest day yesterday didn't help the first couple of kms today. Tired legs & feeling flat, I stopped to stretch. That helped loosen up the legs & a better consistent pace after that.
A young girl run past me but much too fast for me to keep pace.
I was running a lap of Lake Tuggeranong on one of the few occasions I do. It must have been Lake Stakes as some fast & some slow runners were coming towards me.
I finished up completing the lap of the lake, then a detour into part of Bonython to make the distance respectable.
Much better after the slow start, good at the end.

Monday, July 15, 2013

Putting On The Lard

Running:  Nil

Week:  nil,  July:  255.00 km,
Year: 3130.15 kms in 28 weeks at  ave  111.8 km p.w.

A yuk day, light drizzle all day, and I opted for a rest day.
I don't need a excuse now, just take them as needed.
Started a plan to gain 3 kgs in 3 weeks, I need a bit extra to allow for losing 1 kg per day for 7 days.
Tomorrow, weather permitting, I'll be back with a flat run around the local lake as I can't stop as there are still just under 3 weeks to go before hitting the road at Marree heading to Birdsville.
Otherwise, all good, no problems at this stage.

Sunday, July 14, 2013

Blew Its

Purpose: course location
Distance:  6.75 km
Time:  39' 11"
Rate: 5' 47" per km
Elevation gain:  159 metres
Weather: cloudy, temp 9 degrees, humidity 80%, wind calm

Week:  93.6 km,  July:  255.00 km,  Year:  3130.15 km

Getting late to make a decision on where to run the long course at Blewitts at the next monthly handicap. Drainage works on part of the course used last year have made it unusable.
I ran over a couple of option last Wednesday and again today ran there to hopefully get enough data to let the others on the subcommittee either agree or disagree on the proposal.
Whatever, it won't be a flat one, but it is on good fire trails & a nice location.
Early morning drizzle prevented getting out this morning, but late this afternoon conditions were good.

Saturday, July 13, 2013

Tuggeranong Valley

Purpose: last long run
Distance:  32.45 kms
Time: 3 hrs 27 mins 50 secs
Rate:  6' 24" per km
Altitude gain/loss:  467 metres
Weather:  cloudy, temp range 6-9 degrees, humidity 80%, wind calm

Week:  86.85 km,  July:  248.25 km,  Year:  3123.4 km

With the absence of Softshoe, I met Kerrie M near Chisholm shops to tour the Tuggeranong valley. Plenty of undulating hills on the fire trails behind Gilmore, Chisholm, Theodore, Conder, Banks,  & Gordon. We also covered the river track between Point Hut and Pine Is and the gentle up of Isabella Dr on our way home.
The cloudy day meant cool conditions without being cold plus bonus no wind.
Very few about but may be that was due to the off road and out of the way trails we took. One lonely runner near Point Hut, and a couple of bike riders. However, dogs barking in back yards and some out getting their exercise on a lead were plentiful, and noisy.
Kept up a good solid pace all the way, only about 7 minutes of stopping time and that was for a drink or getting across a road.
A good morning out there, great to have the company of Kerrie to keep me going.
An easy day on Sunday, but next week will be mixed up with a couple of days taken up with a medical for my bus licence and getting tax return done.
Good that tapering has commenced, taking a day off means not having to find an excuse to rest.

Friday, July 12, 2013

Running Out of Pace

Purpose:  end of week routine
Distance:  12.65 km
Time:  76' 26"
Rate:  6' 02" per km
Weather: sunny, temp 11 degrees, humidity 70%, wind calm

Week:  54.4 km,  July: 215.8 km,  Year:  3090.95 km

This week will be a reduction in distance back to near weekly average for the year after 27 weeks.
Much less on Saturday/Sunday combined with a rest day last Monday means about a third less kms.
Today, a nice day, sunny after the thick fog lifted about 10 am, but still normal winter cool.
Nothing special about the run home at lunch time. A little slower than yesterday, just running by feel.
As well, even 6 min km pace will be much too fast even for day 1, let alone day 5, 6, & 7.
But, learning to run slow as opposed to running at normal pace, then walking to average out the km rate, is a little more difficult than I expected.
But, I will persist, so expect nice slow running over the next few weeks. Fortunately there are no races coming up, except the usual monthly handicap which I will just jog at the back of the field.

Thursday, July 11, 2013

Very Normal Day

Purpose:  kms
Distance:  16.35 km
Time: 1 hr 36 mins 32 secs
Rate:  5' 55" per km
Weather:  sunny, temp 11 degrees, humidity 50%, wind calm

Week:  41.75 km,  July: 203.15 km, Year:  3078.3 km

A very standard run home at lunch time and back to work.
It just depends which way I go as to how much distance I cover.
Really nice day for this time of year after the fog had lifted.
No problems, ran as I felt, a little slow to start, but the 2nd half was really good.

Wednesday, July 10, 2013

Blewitts, But Which Track

Purpose: new monthly handicap course
Total Daily Distance:  13.9 km
Time:  81' 49"
Rate:  5' 53" per km
Weather:  cloudy, temp 10 degrees, humidity 55%, wind calm

Week: 25.4 km, July:  186.8 km,  Year:  3061.95 km

Some of the trails in Blewitts Forest have been dug up during the relocation of drainage on the Coppins Crossing side of the monthly handicap course.
Using the existing start/finish area on Uriarra Road, we needed to make a few changes to avoid this damaged area.
A suggestion had been made, so I ran over the changed trails to check out the surface & the difficulty.
Nice trails, a few more ups and downs, so I think we will be able to find something suitable. Distance will be about the same.
That took care of 7.5 kms, then I returned home for lunch and ran back to work.
Given the first part at Blewitts was stop/start, and slow, the second part back to work was pretty good.

Tuesday, July 9, 2013

Better for the Rest

Purpose: Post rest day run
Distance:  11.5 km
Time:   67' 58"
Rate:  5' 54" per km
Weather:  sunny, temp 10 degrees, humidity 50%, wind SE 5 kmph

Week:  11.5 km,  July: 172.9 km,  Year:  3048.05 km

Sometimes the day after a rest day are a bit hard to get moving. The legs just don't want to cooperate.
The first couple of kms today were a bit like that, then it all came together.
There is something to be said for a good rest day. Not just a non running day, doing some other cross training session, but a complete rest day.
For me, that mean driving the car to work, not even a half km walk to the bus stop for my free ride to work. Same applies at the end of the day.
Even had a nana nap in the chair at lunch time, so good.
Today, a nice comfortable run home and back to work. Second half felt really good. No problems, but still need to be up there in kms during the week.
I can't expect Kerrie M to keep me going on Saturday while Softshoe is away on a tropical island holiday.

Monday, July 8, 2013

Rest Day

Purpose: rest & recovery
Distance:  Nil

Week:  nil,   July: 161.4 km
Year:  3036.55 kms in 27 weeks at ave 112.5 km

It has been 16 days & covered 365 kms since my last rest day. I'm not really tired,  just making sure nothing goes wrong at this stage.
I'll be easing back from now on and try to maintain that weekly average for the next 3 weeks before a near nothing week while travelling at the end of July.
All good, a couple of good nights of sleep have helped.

Sunday, July 7, 2013

Mixed Performances

Purpose: back up long run
Distance:  33.3 km
Time:  3 hrs 45 mins 17 secs
Rate:  6' 46" per km
Altitude gain/loss:  480 metres
Weather:  sunny, temp range 8-10 degrees, humidity 50%, wind cool, strong west 25 kmph

Purpose:  back up long run
Distance:  44.85 km
Time:  4 hrs 33 mins 20 secs
Rate:  6' 06" per km
Altitude gain/loss:  420 metres
Weather:  sunny, temp range 8-10 degrees, humidity 75%, wind calm to NW 15 kmph

Week & July:  161.4 km,  Year:  3036.55 km

After a good run over the Two Peaks of Mt Ainslie & Mt Majura on Friday, I had hoped a bit longer in distance but less altitude gain & loss would have resulted in a better effort on Saturday.
I should have been much easier as I tried to keep it flat by running the lower fire trails around the back of MacArthur, Isaacs Ridge, Farrer Ridge.
It didn't work as the overall km rate was the same as Friday. Oh well, that's the way it goes.
Today, I needed to cover more than 44 kms to make my first ever 100 mile training week.
This time, I didn't want or need altitude, sometimes flat is best.
I worked last night & finished around midnight, then watched the final stages of the Tour de France before going to bed after 1am.
A good night's sleep, and with no alarm to wake me up early, I had enough rest to run well today.
A straight forward run from home following Drakeford Dr past Kambah Village into Weston Creek, over Clo's Crossing and to finish at the National Zoo next to Scrivener Dam.
Mrs TF met me there with some eats & drinks and another practice session for meal breaks during the upcoming outback run.
Run back to home was thru Woden to Sulwood Dr, over to Erindale, then down thru Gowrie to Isabella Dr.
This must have been well short of the other way as I still needed 5 kms when directly would have only given me 2 kms. Headed over to Calwell shops, then with a bit of creative calculating, I managed to get the required distance to make the 100 miles for the week.
Also managed to ease over the 3000 kms mark for the year so far, that is another small personal achievement.
No problems out of this weekend of running. I'll put Saturday down to a long week, and the need for some good rest.
A long taper can start now, not that I'll be cutting back very much, but a rest day can now be taken when needed instead of pushing on taking chances on mistakes happening.

Friday, July 5, 2013

Two Peaks

Purpose:  bonus long hilly run
Distance:  25.35 km
Time:   2hrs 51 mins 58 secs
Rate:  6' 47" per km
Altitude gain:  655 metres
Weather:  sunny, cool, temp 10 degrees, humidity 45%, wind strong NW 30 kmph

Week & July:  83.25 km,   Year: 2958.4 km

Bonus long run day as I waited for Mrs TF as the designated driver.
Drove to Molonglo Reach near Duntroon to start my journey to the top of Mt Ainslie & then over to the top of Mt Majura.
I did take the easiest trails up both mountains being the front walking track up Mt Ainslie, and the zig zag track up the front of Mt Majura. I did make amends as I ran the roller coaster track on the eastern side of Mt Ainslie on the way back. I haven't been along here for a long time. Still just as undulating as ever, the name is appropriate.
There are some very difficult ways to get up and down both mountains, but today was not of those days to going exploring.
Very few others about today being a working day and the last day before school holidays.
The wild windy weather didn't help at all with wind gusts at the close by Canberra airport over 70 kmph at times.
Happy with the run today, now need to back up again over the weekend to make those 100 miles for the week.

Thursday, July 4, 2013

Mid Week Update

Purpose: closer to 100
Distance:  16.25 km
Time:  97' 24"
Rate:  5' 59" per km
Weather:  sunny, temp 6 degrees, humidity 75%, wind calm

Purpose:   easy instead of rest day
Distance:  12.4 km
Time:  74' 18"
Rate:  6' 00" per km
Weather:  sunny, temp 12 degrees, humidity 50%, wind NW 25 kmph

Week & July:  57.9 km,  Year:  2933.05 km

Just running to get this week's total over 100 miles. It would my biggest running week ever.
I have Friday off work, so hope to get some more of those 103.2 kms done over the trails on Mt Ainslie & Mt Majura.
Then over the weekend, finish off the other 80 kms. Not sure how to run them, either 2 x 40 kms, or 1 x 20 km & 1 x 60 kms.
Read the report after Sunday for the final decision.

Tuesday, July 2, 2013

Tasmania Is Warmer In Winter

Purpose:  keep warm
Distance:  15.05 km
Time:  88' 42"
Rate:  5' 54" per km
Weather: cloudy, foggy, cold, temp 2.8 degrees, humidity 100%, wind calm apparent temp 1.4 degrees at 12:15 pm

Week & July:   29.25 km,   Year:  2904.4 km

It was cold this morning and it didn't get any better. Top temp in southern Canberra about 6 degrees mainly due to low cloud and fog about all day. Coastal Tasmania doesn't get this cold in winter.
Resulting in a very slow ( 6' 30" ) pace run home at midday, just could not warm up. After lunch, heading back, managed to run faster & so got some heat back into the body to get a respectable kms rate under 6 min pace by finish. Added an extra layer plus gloves.
Certainly nothing really to be gained from today except adding to the July total as I push this week towards 100 miles, weather permitting.

Monday, July 1, 2013

Day 1, 2nd Half

Purpose:  easy, recovery
Distance:  14.2 km
Time: 84' 42"
Rate:  5' 57"  per km
Weather: cloudy, cool, temp 7 degrees, humidity 75%, wind calm

Week & July:  14.2 km
Year:  2889.35 kms in 26 weeks at ave  111.1 kms per week.

A typical Monday run at whatever pace happened on the day.
Felt Ok, but still took it easy as this needs to be a big km week without pace.
May be a few faster fartlek mixed in somewhere just to change the stride pattern.
Nothing to report, all seems Ok after the weekend, but could do with more sleep.