Two Fruits

Thursday, November 28, 2013

Mid Week Easy

Distance:   12.6 km
Time:  73' 59"
Rate:  5' 52" per km
Recovery:  8 mins in river
Weather:  sunny, temp 20 degrees, humidity 33%, wind calm

Distance:  10.45 km
Time:  61' 49"
Rate:  5' 55" per km
Recovery: 2 x 10 minutes in river
Weather:  sunny, temp 26 degrees, humidity 33%, wind NW 10 kmph

Distance:  15.05 km
Time:  89' 43"
Rate:  5' 57" per km
Recovery:  2 x 10 minutes in river
Weather:  cloudy, temp 27 degrees, humidity 30%, wind NW 15 kmph

Week:  38.1 km,  Nov:  410.65 km,  Year:  4814.9 km

As noted in the previous post, this week is about taking it easy, relaxing & getting ready for C2K at the end of next week. Note the slow km rates, certainly not pushing out any speed.
All fairly easy this week, the weather has been kind and the water in the river at Pine Is is still cool enough to be beneficial.
The sand however is very hot now early afternoon, so no bare feet sprints up the slope.
All good at the moment.

Monday, November 25, 2013

Another Week Closer

Running:  nil

Week:  nil,  Nov:  372.55 km,

Year: 4776.8 kms in 47 weeks at ave 101.6 km

No running today, just tired & a rest day won't hurt at this stage.
I guess just under 2 weeks from C2K on crewing & pacing duties, I need some kind of taper or freshening up.
The weather wasn't that kind today, just not inviting to run, so I didn't.
Yearly km average inched up a bit due to 126 kms last week giving me a bit more of a buffer to maintain above 100 kms for the year.
All good, however this week & next will be low key & easy.

Sunday, November 24, 2013

End of Year Monthly Handicap

Purpose: race
Distance: 6.3 km plus warm up 3.05 km
Time: race - 31' 19"
Rate: race - 4' 58" per km
Weather: sunny, temp 15 degrees, humidity 65%, wind calm
Start group: 29 ( soft)
Finished: 36th - didn't race hard
Handicap No :  190

Week:  126.8 km,  Nov:   372.55 km,  Year:  4776.8 km

Last handicap race of the year with lower numbers than usual due to clashing with the Triple Tri. As usual, only those with a chance at a yearly award were really racing, and it showed as the fast ones come steaming past.
Location at central Curtin primary school is good and well suited to those that like flat, fast bike path courses. Even the up hill start for the long Thomas course is relatively easy, followed by an nice couple of kms of down hill. The last couple of kms are dead flat & shaded.
I had no chance at prizes this year so backed off the pace, whatever I had. Most of my speed has gone anyway after a year of long slow running & walking.
A couple of sessions at the oval would help, and I may have to do this over the summer.
Happy with the morning run especially after 45 kms covered yesterday & a best for a while weekly km total.

Saturday, November 23, 2013

Saturday Long Run

Purpose:  long run
Distance:  45.1 km
Time:  5 hrs 53 mins 47 secs
Rate:  7' 50"
Altitude gain: 828 metres
Weather: sunny, nice day, temp range 10-22 degrees, humidity 75% - 25%, wind calm mostly then NW 15 kmph

Week:  117.45 km,  Nov:  363.2 km,  Year:  4767.45 km

Long run today with Softshoe as the other regular & semi, part time, regular were missing with feeble excuses.
With only 2 weeks to go before pacing duties at Coast to Kozi, today was the last long run for a while.
Plenty of long & hilly yards have been put in, mostly at slow pace. But, pace is not as important as time on feet at the moment as C2K pacing will be slow but consistent & B2H will be just hard work up a mountain.
Today, a journey around the outside of local area of Tuggeranong in Canberra's south, with a cut through Woden to complete a big loop.
As Mt Tennent was done last week, we tried to keep the hills to a minimum, but still managed to find over 800 metres of climbing to do.
Stopped at Kerrie T's place to refill drinks, but low light was almost getting bitten by a dog at Fadden, off leash and not controlled. Certainly felt the licking & saw the sharp teeth up close.
Other than those small problems, a good long time out there run & walk.
Happy with the day, all good.

Friday, November 22, 2013

All Ok Again

Purpose:  mid week long
Distance:  19.6 km
Time:  1 hr 59 mins 41 secs
Rate: 6' 06" per km
Altitude gain:  270 metres
Weather:  cloudy, temp 23 degrees, humidity 45%, wind calm
Recovery: 8 minutes in river

Purpose:  easy, flat
Distance:  10.9 km
Time:  59' 26"
Rate:  5' 27"
Weather: sun/cloud, temp 24 degrees, humidity 45%, wind NW 25 kmph
Recovery:  bottle of water

Week:  72.35 km,  Nov:  318.1 km,  Year:  4722.35 km

Thursday was a long run from work over the Wanniassa Hill & Farrer Ridge finishing at the river for a few minutes to help the legs in the cool water.
Time & rate don't reflect the good in the run, but I was very happy with the trip. No problems at all.
Today, I had an hour to fill in while waiting for Mrs TF.
Drove to Molonglo Reach and decided to run along Menzies Walk to  Commonwealth Avenue bridge and back. A strong NW head wind certainly made the outward trip a little difficult, but the return was much faster. Didn't like the concrete path along the edge of the lake, so I'm glad I don't have to run in the city.
Felt good on the run except for the hard surface under foot.
Usual long run on Saturday, hopefully the weather will be kind.

Wednesday, November 20, 2013

I Think I Fixed It

Purpose: solve problem
Distance:  13.3 km
Time:  76' 48"
Rate: 5' 46" per km
Weather: sunny, temp 28 degrees, humidity 30%, wind light NE 10 kmph
Recovery:  2 x 10 minutes in river

Week:  41.85 km,  Nov:  287.6 km,  Year:  4691.85 km

I think I'm on top of the sore legs problem. I have made a concerted effort to get this problem fixed well before it takes hold & became serious.
The mixture of warm weather plus the coolness of the river close together and probably in the wrong order have worked.
Same today as the last week almost, with the jog to the river, 10 minutes in water, then the run home. Run back to Pine Is, more water with last 1 km jog back to work.
Moving after being in the water has not been a worry, all good there.
Slightly slower by not much than yesterday caused by the rough nature park non existent tracks, climbing over or thru a gate or two.
Felt good to be out in the warm sunshine today, this was my type of day.

Tuesday, November 19, 2013

Gradual Return

Purpose:  easy & recover
Distance:   13.35 km
Time: 76' 35"
Rate:  5' 44" per km
Recovery: 8 minutes in river
Weather: sunny, temp 25 degrees, humidity 33%, wind light south 5 kmph

Week: 28.55 km,  Nov:  274.3 km,  Year:  4678.55 km

For a first time in my running career, I have been fighting some leg soreness.
This probably goes back to the Birdsville run, but I really don't know. I would say many kms at same regular stride pattern may have contributed.
A week or so ago, the  cold weather down in the Orroral valley certainly didn't help. I need to be warm all the time.
It's one of those linked problems, back, glutes, hammies & quads need to be in sync.
To solve this problem, I have been alternating warmed up running with cold water in the river, plus stretching.
Now, the river becomes part of the run first as well as last, trying to conn the legs into thinking they have finished for the day instead of starting. It helped today.
Although today, once home and getting busy, took away the second river visit. I'll fix that tomorrow.
Today was much more free than yesterday, and the day before. The km rate is slowly coming down from the pathetic 6' 30" pace of last Wednesday over just 4 kms.

Monday, November 18, 2013

A Better Start

Purpose:  recovery
Distance:  15.2 km
Time:  88' 15"
Rate:  5'  49" per km
Recovery: 2 x 13 mins in river
Weather: sunny, temp 20 degrees, humidity 40%, wind east 15 kmph

Week: 15.2 km,  Nov: 260.95 km
Year:  4665.2 kms in 46 weeks at ave 101.4 km

The hammie soreness from last week has subsided, not quite gone but Ok.
However, yesterday I had some quad soreness from the two long steep down hills on Mt Tennent on Saturday and that needed to be helped today.
I followed last Friday's plan of easy jog from work down to the river for the first of 2 x 13 minutes in the still cool waters of the Murrumbidgee River. A bit of flood water has dropped the temperature a degree or two, and this certainly helps.
Then a run home for lunch, run back to the river for the second session in the water, and back the last 1 km to work.
I'm trying the warm up, cool off, warm up again, cool off again & finally the get warm. Probably not scientific, but I think it will assist.
Part of the problem with the hammies has been the association with the glutes & lower back muscles. Get one right, the rest will follow. So far, so good.
A plus is the water is very mentally relaxing, just stand there or walk up and down on the sand in the river. No one else around normally, so nice and peaceful.

Sunday, November 17, 2013

Minor Miracle on Mt Tennent

Purpose: strength run/walk
Distance:   27.45 km
Time:  4 hrs 12 mins 08 secs
Rate: 9' 11" per km
Altitude gain:  1460 metres
Weather:  cloudy, temp range 11-14 degrees, humidity 75%-65%, wind calm in places then light southerly 10 kmph

Week:  63.05 km,  Nov:  245.75 km,  Year:  4650.00 km

Purpose:  rest - cross training, in the garden

A cool morning on Saturday for an intended double over the mountain to Apollo Road and back starting at the Namadgi Visitors Centre with Kerrie & Softshoe. A few other had indicated they may attend, but finished up not starting.
It was cool all day and very humid which made the first up hill part very taxing. A couple of times we stopped with high heart rates. It was very steep, but it shouldn't have been this difficult.
Top of the mountain was cold, under cloud cover with no view. Same again the second time.
At least the down hill on the fire trail to Apollo Road was easier, not faster.
The recent rain had more water than usual in the small creek before the road so we turned there no wanting cold wet feet for another 2 hours. Lost about 500 metres each way up to the gate.
A solid walk, not very fast running on the fire trail, again couldn't get under the hour for the 7 kms up hill.
Top again, it's hard work, but the down back to the start was as good as I can go these days. Felt good, concentration although tiring was spot on as there were no even slight hints of tripping.
Around 25 minutes slower than the usual for the double allowing for the shortened trip. Happy with the trip, and the hammie problems from during the week seem to have gone. Quads good from the downhill.
Sunday, a nice day but I didn't run. Instead spent most of the day in a neglected garden which has taken over the backyard after some warm weather & a few recent drops of rain.
All good now, and hoping for a bigger running week if the fine weather holds.

Friday, November 15, 2013

Seeking the Miracle

Purpose: full miracle research
Distance:  10.9 km
Time:  64' 02"
Rate: 5' 52" per km
Weather: part sun/cloud, temp 19 degrees, humidity 40%, wind NW 10 kmph

Week:  35.6 km,  Nov:  218.3 km,  Year:  4622.55 km

Both hammies have been sore for more than a week especially when I'm cold, and this week hasn't really been that warm at all.
I have a feeling it's back muscles related and the soreness is showing as the " referred pain" site.
At least the sun was shining making it feel warmer than the 19 degrees air temp. I tried today to get warm to start, then stopped at Pine Is for about 12 minutes in the water, then continued on my run home. A couple of stops to stretch and I made it without feeling any more soreness.
Late afternoon weather forecast wasn't going to be kind so I drove the car back to Pine Is.
A short 2.5 km jog followed by another 13 minutes in the water. Alternating the warmth from the run, the cool of the water, then a bit of sunshine warmth appears to have helped today.
Tomorrow on the mountain will certainly test how this has gone.

Thursday, November 14, 2013

Terrible Mid Week

Distance:  4.15 km
Time:  26' 40"
Rate:  6' 25" per km
Weather:  cloudy, temp 16 degrees, humidity 50%, wind calm

Distance:  12.25 km
Time:  73' 26"
Rate: 6' 00" per km
Weather: sunny, temp 21 degrees, humidity 40%, wind NW 15 kmph

Week:  24.7 km,  Nov:  207.4 km,  Year:  4611.65 km

Not sure what has happened mid week, but I felt flat, tired & lethargic. May only be overdone & need a couple more good nights of sleep.
Wednesday was one of the worst days I have ran for a while choosing a flat short run from work to home, but it wasn't worth the effort. Something was not right or it was just the cooler weather from the late weekend & Monday.
Today was better, not much, but better with a few stops on the way. May be just that the sun was shining.
Anyway, it's good to get these off days out of the way before an important Saturday trip up Mt Tennent a couple of times.

Tuesday, November 12, 2013

Nothing Much

Rest day - cold & rain
Running: nil, excuse 18 days since last rest day & 285 kms later

Distance: 8.3 km
Time: 49' 49"
Rate:  6' 00" per km
Weather: sunny, temp 20 degrees, humidity 40%, wind light NW 10 kmph
Recovery: 10 mins in river

Week: 8.3 km, Nov:  191.00 km, Year:  4595.25 km

Monday was cold, wet & unpleasant, a real return to winter with snow on the higher peaks of the Brindabellas. Easy reason to have a day off running.
Today, after a wet start to the day, the sun started to shine & the afternoon was quite pleasant.
I ran home at lunch time, slowly with some up hill. Then later a short jog at Pine Is before a few minutes in the water, cooled down a little by the weekend rain. Very nice.

Sunday, November 10, 2013

Better Update Now

Distance:  14.25 km
Time:  87' 42"
Rate: 6' 09" per km'
Weather: very warm, sunny, 30 degrees, humidity  20%, wind calm
Recovery:  15 mins in river
Distance:  5.75 km
Time:  35' 13"
Rate:  6' 07" per km
Weather:  cloudy, temp 30 degrees, humidity 25%, wind NW 30 kmph
Recovery:  10 mins in river
Distance:  42.35 km
Time:  5 hours 27 mins 22 secs
Rate:  7' 44" per km
Weather: sun/cloud, temp range 14-21 degrees, humidity 80% - 35%, wind calm at first then north 20 kmph
Distance: 8.4 km
Time:  52' 28"
Rate:  6' 15" per km
Weather:  cold, temp 7 degrees, humidity 90%, wind south 10 kmph

Week:  104.25 km,  Nov: 182.7 km,  Year:  4586.95 km

As can be seen, the weather has quickly deteriorated as the week has progressed from nice almost summer conditions on Thursday to dead set mid winter today.
A good long run on Saturday over the local hills had plenty of elevation gain and a nice " time on feet" training run.
Today was drink station attendant in Orroral valley at the old tracking station in the Namadgi National Park.
Certainly winter down there today as I managed to keep warm with some light & slow jogging during downtime waiting for the runners in the half & full marathon come through.
Despite the conditions, a good few hours, enjoyable time.
Another over 100 kms this week, a real mixture of good and bad. But they all count especially the hills as I try to keep pacing my runner at Coast to Kozi, now only a couple of weeks away.

Wednesday, November 6, 2013

Enjoying the Sunny Days

Purpose:  enjoyment
Distance:  13.9 km
Time:   81' 05"
Rate:   5' 50" per km
Weather:  sunny, temp 25 degrees, humidity 10%, wind light NW 10 kmph

Week:  33.5 km,  Nov:  111.95 km,  Year:   4516.2 km

Another sunny, warm & nice day and too good to miss out on a day of running.
Nothing much to report, all quiet around the local area. No time today to visit the river, although it would have been a nice distraction.
A lack of humidity today was welcome, and one of the best parts of living in this city away from the coast in the warmer spring & summer months.

Tuesday, November 5, 2013

Building into a new week

Purpose: base building
Distance:  14.3 km
Time:  83' 28"
Rate:  5' 50" per km
Weather:  sunny, temp 20 degrees, humidity 25%, wind light north 10 kmph

Week:  19.6 km,   Nov: 98.05 km,  Year:  4502.3 km

Nice day, nothing to report on a run home and back to work at lunch time.
Stopped on way back at the river for 6 minutes in the water just because I could.
All going well.

Monday, November 4, 2013

The Figures Align

Purpose: Monday recovery day
Distance:  5.3 km
Time:  34' 53"
Rate:  6' 33" per km
Weather: sunny, cool, temp 14 degrees, humidity 30%, wind SE 20 kmph
Recovery:  6 mins in river

Week:  5.3 km,  Nov: 83.75 km

Year:  4488.00 km in 44 weeks at ave 102.00 km pw

Sunny but cool day with the breeze out of the south making it a day of warm on one side & cold on the other. Quite a pleasant out of the wind,.
A very gentle jog home at lunch time into the breeze with a small hill thrown in just for fun.
Still maintaining over the hundred kms per week, and hopefully that will jump a little in Nov & Dec.
Stopped at Pine Is for a short 6 minutes in the river as part of my recovery plan.
Ultra 168 had a story today about older runners & recovery, mine works.

Sunday, November 3, 2013

Bush Walk

Purpose:  long walk
Run to start & back home: 8.75 km
Time:   56' 55"
Rate:  6' 30" per km
Bush walk:
Distance:  19.25 km
Time: 4 hrs 0 mins 55 secs
Rate:  12' 31" per km
Totals for day:
Distance:  28.00 km
Time: 4 hrs 57 mins 50 secs
Rate: 10' 38" per km
Weather:  sunny, temp range 9-25 degrees, humidity 70%-35%, wind calm at first then west 30 kmph

Week:  117.00 km,  Nov: 78.45 km,  Year:  4482.7 km

I was lucky today for our regular bush walk that no other males turned up, and I had the 4 girls to myself.
I ran from home, bottom right of map to the start point outside the bus depot in Tuggeranong to meet Angela, Julia, Diana all bus drivers, and Jen, the runner.
Diana met us on Kambah Pool road as she thought she would struggle with the full distance. She was Ok and would have been fine.
A perfect morning with sunny skies & no wind as we walked our way past the archery targets in the nature park behind the Tuggie Town Centre. Then the only real climb of the day was up the grass trail on the western side of Urambi Hill to exit near Gleneagles estate. A short way on past the golf club to Kambah Pool road we met Diana.
That actually put us on the Canberra Centenary trail, a little rough at this stage beside the road, but it improves vastly once turning south beside or above the river heading towards Pine Is.
This part has had a major overhaul with detours & little bridges over a number of dry creek beds. This is really nice now as you go past Red Rocks gorge & on to the Tuggie creek.
We followed this on to Pine Is, and back to the bus depot.
We had gone close to 20 kms, our intention, and spot on 4 hours.
I ran/jogged back home and manipulated the distance to get to 28 kms for the day and over 65 kms for the weekend.
Excellent day out with the girls, and one of the best walks to date especially with the improvements to the river track. I can easily do this section during my split break during the week. Very nice indeed.
Ewen, Jen was really good today, no running, chatty but not too much, and great company.

Saturday, November 2, 2013

Tough Day in the Bush

Purpose:  endurance run
Distance:  37.45 km
Time: 5 hrs 3 mins
Rate: 8' 05" per km
Elevation gain:  715 metres
Weather: sun/cloud, temp range 7-25 degrees, humidity 80%-20%, wind calm at first then later NW 20 kmph

Week:  89.00 km,  Nov:  50.45 km,  Year:  4454.7 km

Kelley joined Softshoe & myself for another long run. Not wanting too much elevation change today, this was to be an easier but long distance run. At the start, we had hoped to get near 50 kms done, but that idea fell away with the warm weather, the technical tough course & losing the trail on at least three times.
We started at Stromlo Forest Park, missed the gate getting over Cotter Road & bush bashed our way over Narrabundah Hill behind Duffy. Finally, headed to Cooleman Ridge, no problems until we decided the back trail was better then the front & finished up half way down Kambah Pool road near the entrance to Gleneagles. Another track I had never ran before, although it was Ok.
Easy down the Centenary trail to Kambah Pool, turned right onto the trail that heads north out to Casuarina Sands.
We walked this trail a year ago starting at the Cotter, so I knew what to expect, or so I thought.
First part of the 14 kms is rough, we walked this due to the ups and downs on a narrow track. Then after about 5 kms, it opens up to farmland, but the track gets very difficult to follow.
Many times we lost the track, overgrown or the signs were missing. Several times we went low towards the river, then later discovered the track up high. Bush bashed to get up some nasty slopes, many scratches from the vegetation.
Losing the track closer to Casuarina Sands, we found a grassy road so we followed that past some horse paddocks and came out well above the intended location on the Cotter Road.
Lucky, not much traffic so we crossed the road to the water pipeline where a safer gravel road looked like it went somewhere, but not near the top of Mt Stromlo.
Through another horse paddock, finally came out near the Stromlo Observatory road so we could easily find our way back the car park.
We drank plenty today, quite warm later on under some cloud cover.
Kelley went home right away, with Softshoe and myself doing a lap of the grass running track to make up for a few kms that we didn't do earlier.
It's been a while since I have ran on the grass track, probably won't be back there again for a while. Calwell oval is in better shape, the grass at Stromlo is rough, patchy & obviously needs plenty of rain to bring back.
Plus, a very annoyed plover around the back near the dam was not happy, neither was Softshoe as the plover continued to attack.
I can't see us doing this course again, too rough & not much to be gained except for plenty of time on feet allowing for stoppage time as well.
Probably, the best part of the day was the 12 minutes in the river at Pine Is on the way home, very nice.

Friday, November 1, 2013

Friday At Last

Purpose: get right for Saturday
Distance:  13.00 km
Time: 75' 48"
Rate: 5' 50" per km
Weather: nice, sunny, temp 24 degrees, humidity 30%, wind light NW 10 kmph
Recovery:  10 minutes in river

Week:  51.55 km,  Nov: 13.00 km,  Year:  4417.25 km

Not much to report on a casual run at lunch time. Nice day, weather finally getting some warmth & the winds have dropped after a very blowy October.
The week has been low key as I have a long run planned for Saturday & a bush walk on Sunday with the group from work.
That will take me to around 120 kms for the week, plenty at this stage.