Two Fruits

Thursday, March 31, 2016

Week 13 - 3 Months Gone

Running: Year to Date

Distance:  1,302.1 kms in 13 weeks at ave  100.16 kms  ( up from 98.7 kms at week 12)

Last week:  117.7 kms

March:   445.55 kms

Altitude:  27,358 metres in 13 weeks at ave  2,104 metres ( up from 2,068 metres at week 12)

Last week:  2,542 metres

March:   9,100 metres

Finally managed to crack the 100 kms per week average and bring the altitude metres back over the 2,100 metres.
A good week now back to routine with Easter allowing for a couple of solid long runs on Saturday on Bullen Range ( 33 kms ) and a local hills run on Monday ( 25 kms). Throw in a couple of easy days, slow pace, some walking plus a couple of stops at the river for a bit refreshing recovery.
April has the target of the Neverest Challenge at the end of the month attempting to go up and down Mt Ainslie as many times as possible.
Not much else happening, so consistency without pushing the limits is what it is all about.

Thursday, March 24, 2016

Week 12 - 6 Hours Around in Circles

Running:  Year to date

Distance:  1,184.4 kms in 12 weeks at ave  98.7 kms  ( week 11- up from 97.3 kms )

Last week:  113.75 kms

Altitude:  24,816 metres in 12 weeks at ave  2,068 metres ( week 11 - down from 2,153 metres )

Last week:  1,127 metres

I ran a 6 hour event on the track at the AIS last Saturday. That resulted in a slightly higher distance total for the week even allowing for a couple of non running tapering days prior to race day.
But, as the track was dead flat, altitude for the week was well down on the yearly average.
The 6 hour went well covering 62.5 kms at average of 5' 46" per km. Happy with that as I walked only one lap on the hour for the first 4 hours, then one the half hour with a few more shorter walk breaks towards then end when there was no more benefit to pushing the pace.
The out-of-the-blocks leader as expected was John Pearson, world class ultra runner, Coast to Kozi winner last year, Australian captain of world championships teams, and very capable if entered, of running well over 230 kms in 24 hours.
However, carrying a foot injury into the event, he had some problems after 4 hours and slowed allowing me to take a slim lead for a while. But, true champion he is, sorted out his foot injury enough to get running again and soon made up the 4 laps I had gained.
He was running 4'30" per km pace to my 5'15" pace to lead with an hour to go so no chance to apply any pressure.
I was well in front of 3rd place, about 8 laps and moving better inside the last hour, so settled down to enjoy the atmosphere & push only to get my age in years/months the same in kms. Almost exactly achieved that to about 100 metres.
A great day in the 6 hour, then spent a little time watching the others in the 12, 24 & 48 hour continue to go around and around the track.
I didn't run the vet's monthly handicap the next day, only a 2 km walk to mark the course.
Monday, easy 10 kms down to the river for a bit of cold water recovery, Tuesday another easy 13 kms, Wednesday a very hilly 13.8 kms on the hills behind Theodore with just over 600 metres of altitude gain. Today, a slow run down to the river, getting nicely cool now, for 12 mins in the water during a 12 km run.
All good, no problems from the track run, may be a little lingering fatigue & the effects of running on a hard surface.

Friday, March 18, 2016

Week 11 - Tapering to the 6 hour

Running - Year to Date

Distance:   1,070.65 kms in 11 weeks at ave  97.3 kms ( week 10 -  99.3 kms )

Last week:  76.2 kms

Altitude:  23,689 metres in 11 weeks at ave  2,153 metres ( week 10 -  2,174 metres)

Last week:  1,945 metres

A tapering week with a non serious 6 hour track run on this Saturday. At one stage I thought I had a slim chance at the Australian record for my age group standing at 69.88 kms.
However, that record has been pushed out to near 77 kms which at 4' 40" per km for 6 hours is a bit beyond my athletic ability.
So I will just get out there to enjoy running around the track mixing it with the others doing the 48, 24 & 12 hour events. It's great to be able to observe the really good runners just to see how they handle the long time on the track.
This week had a couple of final long training runs with 29 km last Saturday & a 30 km on Monday ( public holiday). Neither had big altitude in them, just enough to get some strength from a few hills.
Otherwise, 3 days off, 2 due to rain & one due to shopping for race day food.

Thursday, March 10, 2016

Week 10 - Didn't Quite Make It

Running:  Year to date

Distance:  994.45 kms in 10 weeks at ave  99.44 kms ( up from 99.3 kms last week)

Week:  100.9 kms

Altitude:  21,744 metres in 10 weeks at ave  2,174 metres ( up from 2,136 metres last week)

Week:  2,518 metres

Last of the big weeks for a while with the 6 hour coming up in a week and a bit. While not having great expectations, I hope to do well, especially in my age group.
Last Saturday, a good long distance hilly trip over Mt Tennent and out to the old Honeysuckle Tracking Station where they tracked the moon landings back in the late 1960's & 1970's.
Tapering starts now with only a short long run on Saturday, then mixing up rest days with some short but quicker other days. Better give myself a chance of a good result in the 6 hour.
Otherwise, all good at the moment with finally some cooling down in the weather expected soon as summer has lingered on well into March this year. All of March so far has had a top temp over 30 degrees C, a record. No rain so far, and not much expected. It's very dry.
Almost made it to averaging 100 kms per week, just fell at the last hurdle, this week. A rest day on Sunday was the cause with a trip to the south coast for a family visit.

Thursday, March 3, 2016

Week 9 - A Winning Week

Running:  Year to Date

Distance:  893.55 kms in 9 weeks at ave  99.3 kms ( up from 97.4 kms last week)

Last week:  114.35 kms

Altitude:  19,226 metres in 9 weeks at ave  2,136 metres ( up from 2,033 metres last week )

Last week:  2,963 metres

Another good and winning week collecting a gold medal for 1st eligible ( 4th across the line ) at the monthly handicap run. Starting out of group 29, mid pack, and running after a long 43 km hilly run the previous day, felt really great all the way over the 6.3 kms.  A 1 km up hill start followed by a fast 2 kms of down hill then a flat bike path last 3 kms suited me on the day. Knocked back by 5 groups to 34 next time, not too bad.
Saturday's long run was on the eastern side of Googong Dam, an out and back over undulating hills. Really scenic, great views through the open bushland of the main water supply to both the nearby town of Queanbeyan & to Canberra.
Incurred the wrath of the local ranger for entering the reserve before opening time of 8 am. But, it was forecast to be another warm day with mid 30's C degrees anticipated in the afternoon. We start early to avoid the heat, not worried by his concerns about water quality security.
Never the less, a really good day with wonderful company.