Slow Improvement

Today:
Purpose: stop kg increase
Distance:  7.4 km
Time:  47' 29"
Rate: 6' 25" per km
Weather: sunny, temp 18 degrees, humidity 50%, wind NW 10 kmph

Week:  21.75 km, Aug:  571.85 km,  Year:  3769.1 km

It's going to be a long slow return but I need now stop putting on weight. There has only been an increase post run back to normal, but I don't want to have to fight the calories once I can run again.
Today, an easy jog from Molonglo Reach over to the wetlands and back while Mrs TF's had an appointment taking just over an hour.
Certainly nothing special and a bit quicker than yesterday. Distance was about my limit.

Slow Return

Today:
Purpose:  slow & steady recovery
Distance:  6.95 km
Time:  46' 31"
Rate:  6' 40" per km
Weather:  cloudy, temp 16 degrees, humidity 55%, wind calm

Week: 14.35 km,  Aug:  564.45 km,  Year:  3761.7 km

A return to running on terra firma as opposed to outback dirt roads or soft sandy beaches.
It didn't make much difference by perceived effort and it shows there is still plenty of fatigue yet to work it's way out of the system.
If normal recovery rates from a decent length ultra hold true, then there is at least another 3 weeks still to go before " normal" running will return.
At least I know how the plan works, and there will no surprises or going off to do something stupid.
A return to work next week and with sunrise now about start work time, the mountain bike will be out soon.
Other than still being tired, all is good, no problems at all.

Time to Go Home

Today:
Where:  Stockton Beach
Distance:  7.4 km
Time:  53' 14"
Rate:  7' 12" per km
Weather: sunny, temp 17 degrees, humidity 55%, wind SE 5 kmph, sea temp 18 deg.

Week:  7.4 km,  Aug:  557.5 km,  Year:  3754.75 km

One last run up and down on the beach again on an incoming tide. All soft sand, hard going, but really nice.
Time to head home tomorrow, may be there on Tuesday night or sometime on Wednesday depending on what time we leave here.
It's been another good break away from a cold Canberra winter, although winter may not have quite finished yet.

Another Location, Another Beach

Saturday:
Where: Stockton Beach, NSW
Distance:  5.2 km,
Time:  37' 56"
Rate: 7' 17" per km
Sea temp: 18 degrees
Weather: sunny, temp 18 degrees, humidity 50%, wind NW 20 kmph

Sunday:
Distance:  6.65 km,
Time:  48' 42"
Rate:  7' 19" per km
Sea temp: 18 degrees
Weather: sunny, temp 18 degrees, humidity 50%, wind NW 10 kmph

Week:  25.00 km,  Aug:  550.1 km, Year:  3747.35 km

We have moved south to near Newcastle after a wonderful 4 days at Evans Head.
A strong breeze has been the weather feature over the past few days but hopefully it has now eased off. A nice day today under sunny skies.
Running here along the beach has been hard work, although at my pace, almost walking, it hasn't been energy sapping.
With a high tide around midday, a morning run was in the very soft sand, really enjoyable, but with no pace at all.

Life's A Beach

Today:
Purpose: opportunity
Distance:  7.1 km
Time:  44' 22"
Rate:  6' 14" per km
Weather:  sunny, cool, temp 18 degrees, humidity 20%, wind SW 20 kmph
Sea Temp: 18 degrees

Week:  13.15 km,  August:  538.25 km,  Year:  3735.5 km

Looking at the weather condition at home in Canberra, the days up here are like mid spring.
I'm not trying to return to any kind of training, just making the most of the opportunity to run along the beach in warmish weather. Cooler than yesterday due to the SW wind, but I'll take it.
An easy jog up the beach on a nice soft/firm sand followed by a quick dip to wash of the sweat, then 10 minutes just enjoying being in the salty sea.
Another 10 minutes in the water later in the afternoon, a good day doing very little, again.

Road to Recovery

Today:
Purpose: recovery
Where: Evans Head, northern NSW
Distance:  6.05 km
Time:  36' 25"
Rate: 6' 00" per km
Weather: sunny, nice day, temp 24 degrees, humidity 30%, wind NW 15 kmph
Sea temp: 18 degrees

Week: 6.05 km,  August: 531.15 km,  Year:  3728.4 km

Finally a rest day with no pressure of travelling or running. Staying for 4 days, so life will be slowing down, just the way we like it.
Arrived at Evans Head after a couple of days in Brisbane visiting ex Canberra friends.
Today, after sorting out the mess, and starting the cleaning process of removing bull dust from everywhere in both car & van, it was time to go for a run.
The van park is on the river edge & just 500 metres easy on the bike path to the beach.
The tide was conveniently going out this morning, so I slowly started my first run back since finishing in Birdsville a week ago.
Flat firm sand was great to run on bare feet. Nice weather also enhanced the outing so the half an hour jog was most enjoyable.
Finished with a quick swim, then 10 minutes standing in the sea, nicely just cool enough to do good.
Another walk to the beach in the afternoon for another 10 minutes and day 1 of active recovery is complete. Feels great.

Marree to Birdsville

Thursday - 1.8.13
Distance:  easy 7 km

Saturday - 3.8.13
Purpose:  long run
Distance:  518.1 kms
Total time: 8 days 6 hours
Running time: 60 hours 38 mins 22 secs
Running rate: 7' 02" per km

Weather:
Saturday: 3.8.13  start time temp at 8:30 am about 13 degrees, sunny, humidity 50%, light southerly 15 kmph
Sunday:  11.8.13  finish day, sunny, temp about 30 degrees, humidity 30%, wind calm

August:  525.1 km,  Year:  3722.35 km

I had a major birthday on the 3rd of August, so to celebrate I ran from Marree in northern South Australia to Birdsville to south west Queensland.
It's almost a straight line on the map with a short easterly turn near the finish, but otherwise it's just heading north.
Therefore, moving into the sun all day with the wind being the major influence on how each day would pan out.
Lucky, day 1 & day 2 were wind assisted, so along with freshness & a good gravel road surface, all was Ok.
Day 1 produced only 53 kms after an 8:30 am start outside the Marree Hotel where the support crew, a few locals & a couple of other travellers from the caravan park farewelled us off.
First day finished early due to a great camping spot with a very warm artesian bore spa was too good to resist.
After that, camping spots conditions fell away with many being just pull off areas in the middle of no where.
Day 2 again had favourable winds so a healthy 69 kms done with a finish just after dark.
Day 3 produced the first of the head wind days, slower progress made & using more energy to keep the show going forward. Covered 60 kms.
Day 4 was always going to be the hardest day, a long way from the start, not yet half way & no where near the end. Slacked off to cover 59 kms.
Day 5 was the best day, woke to a nice southerly assisting wind & a nice sunny, as usual day. Put in the hard yards today with 72.5 kms covered in 7 hrs 46 mins of running time at 6' 26" per km pace.
Day 6 and beyond, the wind again swung around to the north and the pace slowed. Covered only 57 kms and may be paid the price of too good a day previously.
Day 7 & day 8 very similar with 58 & 56 kms  covered at a slowing rate of just under 7'30" pace.
However, now the end was near with just half a day to go as we crossed into Queensland & the finish line.
All in all, a huge effort to get the mission completed. never in my wildest dreams would I have thought I could run over 500 kms in just over a week.
I had no problems at all with blisters, not ever a hint due to good preparation each day. Shoes & socks changed mostly twice a day, feet smothered every morning with Vaseline.
During day 7, I developed a sore left shin in the afternoon, so some icing, anti inflammatory cream & a couple of pain killers helped get a reasonable night's sleep.
Repeat on day 8, slightly more tender but still manageable & certainly no stopping now.
Finished just after lunch outside the Birdsville Hotel, so really a pub crawl over a longer distance.
Finally, to me it was the ultimate achievement with almost 2 years of planning, running ultra races over distances up to 48 hours to work out as many problems as I would encounter.
Biggest problem, sleep, least problem, soreness, other than those just general fatigue from so much continuous movement.
Do it again ?  Never, my long distance journey is over.