Two Fruits

Grass Needs a Trim

2012-02-14T12:58:00.000+11:00

Monday:
Distance: 13.3 kms in 78' 23" at 5' 54"
Weather: sunny, temp 22 degrees, humidity 50%, wind ENE 10 kmph
Today:
Calwell Oval:
20 laps in lane 5 - bare feet on grass, easy tempo
Distance: 8.9 kms in 40' 27" at 4' 33" ave plus cool down 1.85 kms in 8' 45" at 4'44"
Week: 24.05 km, Feb: 231.1 km, Year: 687.15 km

Last time I ran tempo laps on the oval was on 18th Jan when the grass was really dry and the surface a hard due to no rain. Recently, summer has gone, we have had rain it seems like every few days.
The running track on the oval is in top shape, just needs a trim be to perfect.
I ran the usual tempo/cruise interval session which is 5 laps in lane 5, then a short break. Changed direction after a short rest & drink. A few exercises while resting just to keep moving.
Started slowly then I all came together with the pace increasing to a comfortable level that I could maintain without too much effort.
Last few laps at good pace for a soft grass surface without shoes. I do like these sessions bare feet in summer. In winter, the grass is too cold & I'm too soft.
Finished with a cool down to make day distance total over 10 km, minimum requirement at the moment. Then while resting, 50 sit ups, a few dips & push ups to complete the session.
A bike ride down and back counts as the warm up and cool down. Nice day with clouds hiding the warm sunshine.
I thought after yesterday's slow run today would be a struggle, but after a while it was good to get the legs moving a little faster.

Marathons of all distances

2012-02-12T15:09:00.000+11:00

Today:
Distance: 46.2 kms
Time: 5 hrs 15 mins 45 secs
Rate: 6' 50" per km
Weather: mostly sunny, temp range 10-21 degrees, humidity 99% down to 55%, wind calm
Week: 116.8 km, Feb: 207.05 km, Year: 663.1 km

Once upon a time, a marathon was an event run over 42.195 kms (or 26 miles 385 yards?)
These days a marathon can almost be anything. The local radio station for oldies calls playing a few songs for 30 minutes without an ad break a marathon.
Today we had the vet's annual sprint marathon, a special event for runners where no one runs 42 kms but the team as a whole cover the distance.
Then there is the traditional half marathon, the full distance marathon, anything longer than 42 kms is called an ultra marathon & a 50 km event is a " sprint ultra marathon".
I guess I ran a slow hilly marathon today, dodging the cars on the trails at the Arboretum as they toured the area at the once a month open day & attending the Discovery Garden.
I ran with Softshoe for the 1st couple of laps, then alone for the last 23 kms. A nice easy pace with plenty of chat about the upcoming 12 hour, who is running, and how it will go. Should be a great event with weather the limited factor as the event organisers seem to have covered all the bases.

Minimum 10 km

2012-02-10T21:07:00.001+11:00

Today:
Distance: 10.25 km
Time: 54' 59"
Rate: 5' 22" per km
weather: sunny, temp 19 degrees, humidity 70%, wind SW 10 kmph
Week: 70.6 km, Feb: 160.85 km, Year: 616.9 km

At the beginning of February I set myself a target of not running less than a minimum of 10 kms for the day.
Today, I ran for just over the minimum with a rest day due tomorrow. That end the current running streak. That will be a new experience, resting on a Saturday.
Nothing exciting on a run from work towards Gordon on the fire trail behind Bonython and back to work.
I didn't quite make my target of 140 kms for the rolling week total, and it's a figure that won't actually be recorded anywhere.

Missed Track Again

2012-02-09T21:31:00.000+11:00

Today;
Distance: 14.55 km
Time: 78' 24"
Rate: 5' 23" per km
Weather: cloudy, dry, temp 18 degrees, humidity 70%, wind calm
Week: 60.35 km, Feb: 150.6 km, Year: 606.65 km

I have wanted to get to the AIS running track for a while, but a combo of weather & work have prevented a nice night out.
I knew early this morning when given a split shift to do today, finish around 6:45 at night that the track visit wasn't going to happen. As well, the weather forecast was not good. However, a brief downpour in the afternoon and again now at home, the weather would have been nice to run a 3000 metre & a spiral handicap. May be one last chance this season.
Instead, I kept the run today as flat as possible, if that is possible where I live & work.
I ran from work up Drakeford Dr to Kambah Village, then left following the bus route No 60 back to the new Namadgi School ( old Kambah High School), Athllon Dr side of the lake back to work.
Followed up with a good session in the gym, improved by 1 with the chin ups, and also put a bit more weight on some of the other exercises I do.
Hopefully the rain will go away, but it's pouring outside right now. Last 6 days have reaped 128 kms, so 12 kms tomorrow ( min 10 kms per running day) will make a healthy 140, then a rest day. Running at Arboretum on Sunday.

Fill In Wednesday

2012-02-08T20:48:00.001+11:00

Today:
Distance: 12.25 km
Time: 68' 24"
Rate: 5' 35" per km
Weather: cloudy, temp 19 degrees, humidity 70%, wind north 10 kmph
Week: 45.8 km, Feb: 136.05, Year: 592.1 km

A fill in run today from work to Point Hut and back. Nothing special although at any point, it could have rained, but didn't.
The showers and rain are now forecast for Thursday night, Friday & Saturday. We will wait until we see rain drops to pass judgement on the BOM's forecast.
I am running early this week due to these predictions. I would like a rest day, so hopefully that will be Friday.
I stopped at Pine Is for 15 minutes in the river, no one about as expected. Still feeling Ok, and nothing else that a few extra hours sleep wouldn't fix.
Finished with a 25 minutes session in the gym, a nice workout. Getting stronger every time and can now feel the difference.
I did have a 10 minute power nap this afternoon in Belconnen. That helped the eyes stay open for the last part of the day.

Outside the Southern Suburbs

2012-02-07T20:34:00.000+11:00

Today:
Distance: 20.3 kms
Time: 2 hrs 1 min 58 secs
Rate: 6' 00" per km
Weather: cloudy, temp 17 degrees, humidity 70%, wind light NE 10 kmph
Week: 33.55 km, Feb: 123.8 km, Year: 579.85 km

A cool cloudy day produced good running at noon. With wet weather predicted for later in the week, I decided to bring forward my mid week longer run in case I missed out.
I haven't done the full loop around the most southern suburbs of Canberra for a while. Now I know why!
I followed the river track from Pine Is to Point Hut, a nice mostly sandy undulating track. Then behind Gordon to get to the fire trail above the streets, there is this 500 metres of steep sealed track.
nearing the top, I looked at the Garmin for the gradient of this slope, 16%. No wonder I was moving rather slowly.
Across the top of Gordon, the trail is easy & flat before a sealed down slope to Tharwa Dr at the very end of civilization.
Crossing the road to Banks, the track behind the houses is Ok, a gentle but continuing up slope before levelling out under the hill starts part of the Mt Rob Roy nature park.
I ran down to Lanyon shops crossing back to Gordon and then to Bonython before it started to get late. I needed to be back at work in time for shower & more lunch. I was getting hungry even though I had eaten part of the contents of the lunch box before I ventured out.
Rate by km does not show the true value in this run. It has a bit of everything, an enjoyable trip as mostly you run high enough above the houses to get views all the the way.
Last 4 days has produced 101 kms of running. Going well, no niggles at all, just get tired and need a 10 minutes power nap to keep going during the afternoon.

Clayton's Gym & Junk Miles

2012-02-06T21:04:00.000+11:00

Today:
Distance: 13.25 km
Time: 72' 31"
Rate: 5' 28" per km
Weather: sunny, temp 25 degrees, humidity 30%, wind NW 10 kmph
Week: 13.25 km, Feb: 103.5 km, Year: 559.55 km

No time at work to go to the gym or to go for a run.
I did a Clayton's workout in the bus during the day. Chin-ups & sit-ups in the bus between services. A good alternative when the gym in the depot is not available.
I had to run after finishing for the day, it's not to my liking as I would prefer to sit in the chair & snooze after finishing for the day.
A nice run down to Point Hut and along the river track to Pine Is and back home.

Mt Tennent & Bushfold Flats

2012-02-05T13:51:00.001+11:00

Today:
Distance: 11.25 kms
Time: 84' 35"
Rate: 7' 31" per km
Altitude gain/loss: 365 metres
Weather: sunny, temp range 13- 23 degrees, humidity 85% down to 60%, wind calm
Week: 106.3 km, Feb: 90.25 km, Year: 546.3 km

Drink station attendant on top of Mt Tennent during the AMRA race. I did some hill repeats from the top down a km and back. Slow and also checking on the runners as they climbed to the summit. Brilliant day on the mountain top, views in all directions.
Then back at Bushfold fire trail corner, ran out to turn point to collect signs and follow last runners.
Excellent running by competitors in good sunny warm conditions.
May need a nana nap this afternoon, bit a weed killing to be done before that. Too much rain recently.

Hills & Trigs

2012-02-04T18:05:00.001+11:00

Today:
Distance; 56.4 km
Time: 7 hrs 19 mins 41 secs
Rate: 7' 47" per km
Altitude gain/loss: 1180 metres
Weather: sunny, temp range 12-24 degrees, humidity 99% down to 50%, wind calm
Week: 95.05 km, Feb: 79.00 kms
Year: 535.05 kms in 5 weeks at ave 107.0 km p.w.

A bit of a change today to find as many trigs on top of mountains, hills & ridges as we could around Woden. Last week we touched the trigs on Mt Rob Roy & Mt Tuggeranong, so our local valley had been done.
Running with Softshoe, we headed towards Gowrie & Fadden to find the first trig on Wanniassa Hills. Easy enough, still fresh & the weather was still cool enough but with very high humidity.
From there we headed to Isaacs Ridge where the trig is just over the fence, so we saw but couldn't quite touch the trig. Good enough for today.
Then down and turning towards O'Malley we tried in vain to find a way to cross Hindmarsh Dr without going thru the tunnel at Garren where the Triple Tri mtn bike riders squeeze thru. We crossed Hindmarsh Dr after some bush bashing, slowed the km rate up considerably. On to Red Hill, we easily found the trails to the top where the Restaurant now sits on top of the hill. I guess the trig is underneath the building. We asked a mtn bike rider which way to get to Curtin as our next objective was Oakey Hill. Some new trails for me had us out near Deakin High School, so good to run a few kms on new territory.
We had a main stopover at Curtin shops. Then down to the drain where we followed the trail behind Curtin that will be used for the next monthly handicap. A huge tree has fallen 200 metres from the start line, but won't be a problem for the long legged runners or steeple chasers. Others may have to do some climbing & scrambling.
The sun was now beating down, the humidity had dropped as we climbed Oakey Hill. Next over to Mt Taylor. As always, it's a tough climb from the Chifley side, although runnable when fresh. We definitely were not fresh.
Scoffed down a few drops of water from the dog bowl on top of Mt Taylor. Nice views, but very warm up there today. We were almost out of drinks so we headed to Erindale to replenish.
From there, it's straight down Ashley Dr back to home.
Softshoe left me there, he had had enough, a few more kms & difficulty today than he should.
I reloaded with snack & a drink at home and headed down to Pine Is. It's only an easy 6 kms when fresh. I wasn't quite fresh, but feeling Ok.
A few people about enjoying the afternoon sunshine with only a few in the river. I had 25 minutes before Mrs TF picked me up. Oh, so good after time in the water & not having to run back home.
Tired now, but legs are Ok.
A great day out, a few new places visited. All's going well.

What Happened to Summer ?

2012-02-02T21:25:00.000+11:00

Today:
Distance: 11.1 km
Time: 65' 32"
Rate: 5' 53" per km
Weather: cloudy, light drizzle, temp 15 degrees, humidity 80%, wind calm
Week: 38.65 km, Feb: 22.6 km, Year: 478.65 km

The weather conspired to prevent me from getting to the track tonight.
Road conditions & poor drivers held up traffic flow in late afternoon resulting in a later finish at work than I would have liked. A 6 car pile up on Adelaide avenue would have made that area a shambles.
The cold day and a need to rush to get to the AIS well before the 5000 metres commenced convinced me not to go. It would have been my first time out there for a couple of years.
But, I'm not a cold weather runner. I don't like winter at all and head north as often as possible to escape the cold. I much prefer the warm and dry sunny days we normally get in Canberra in summer.
The forecast for the afternoon was as we got, cool with showers. I managed to get in a run and a gym session during my lunch break. The run had to be over the minimum of 10 kms just in case the track racing didn't eventuate.
Not much pace in the run today as I was saving a bit for the night race. At least I can run again tomorrow, when I did have a rest day planned.

New Month, New Target

2012-02-01T22:54:00.000+11:00

Today:
Distance: 11.5 kms
Time: 65' 21"
Rate: 5' 41" per km
Weather: cloudy, temp 18 degrees, humidity 58%, wind east 15 kmph
Week: 27.55 km, Feb: 11.5 km, Year: 467.55 km

Start of a new month with less days than the rest of the months, even this year.
New target is to be at 1000 kms for the year by end of February. An easy start today, a gradual increase on January by not having any running days below 10 kms. There were 4 in Jan.
There are only 4 Saturdays and no public holidays this month. Big job ahead.

January Update

2012-01-31T21:22:00.000+11:00

Today:
Distance: 13.45 km
Time: 73' 19"
Rate: 5' 27" per km
Weather: sunny, nice day, temp 26 degrees, humidity 35%, wind light NE 10 kmph
Week: 16.05 km,
January & Year: 456.05 kms in 27/31 days at ave 16.89 km per run day

So far, so good for the year. A couple of rather slack days during the month, with 4 running days under 10 kms.
The reason I ask should I include the small run day totals like yesterday's 2.6 kms is it reduces the kms per run day average. Not worried about a daily running streak, I have too many rest days.
Looks like I would be better off to not run or just jog around the block instead of just going over a mile. In the end, they are only figures that look good or bad on paper or in cyberspace.
Today's running was just a run home for lunch and back to work. Spent 25 minutes on a short but intense gym session before heading out the door. Funnily, the running was quite easy, but it was such a nice day, couldn't help but ease along without a care.
A good January, 2nd highest monthly total in 2 years when getting ready for Maroondah Dam 50 km where I did well over a very hilly course. Lots of fun that race and one I will get back to again.

Little Bit of Everything

2012-01-30T21:14:00.000+11:00

Today:
Running - 2.6 kms in 14 & a bit minutes. Do they count, daily, weekly, streak ?
Gym- 45 minutes of pushing and pulling.
River - 13 minutes of recovery, Oh so good.

A recovery day, not really planned, but it was raining this morning so a bike ride to work was out of the question. Why, don't I like the rain ?
Running in the rain is a pain as I can't see through my glasses. Otherwise, unless it's winter, cold & wet, I don't mind.
Riding is even sillier in the rain. Apart from normally getting soaked through and not being able to see, there is a good chance I'll crash. Injuries from activities except from running are not acceptable.
I did my 45 minutes in the gym in the morning, a good session with a couple of others in there all encouraging & helpful.
I also went into the weight's gym to look at what the big boys were doing. Too many bars & those saucer looking heavy things in there for me to move. There is a nice high bar they do chin ups on, so I did 2 sets of 5.
After lunch at home, I drove back to Pine Is. That's where I did my 2.6 kms along the edge of the river before my 13 minutes in the water. All good.

Super Sunday - Monthly Handicap

2012-01-29T15:45:00.000+11:00

Today:
Total Distance: 20.85 kms in 2 hrs 13 mins 33 secs at 6' 24" per km
Weather: sunny, nice day, temp range 20-25 kms, humidity 68% down to 45%, wind east 5 kmph
Week: 94.8 km, Jan & Year: 440.00 km

Today's distance was made up of:
Warm up - mark course, jog back 4.2 kms in 34'53" at 8' 18"
Race- 6.0 kms in 27' 40" at 4'36.6" ( raw rate) - Started group 34 - finished 24th. Happy !
Arboretum - 10.65 kms in 71'00' at 6' 40"

A top day at Aranda for the 1st monthly handicap of the year. I always start the year off well although during summer I don't do much speed training.
This time of the year is for putting down a base of endurance, strength & aerobic ready for the long stuff later on. But, the benefit is, if you still have some speed remaining from long ago, it's available & you can hold on at that pace over a long distance.
Janene today had good speed, but the endurance base to hold that speed has gone for the moment. Wait till she gets that back & better results & times will follow.
Today was my 172nd monthly handicap. I know by now, how it all works. But I still have only 2 medals to show for all those years of running. A silver & a bronze won over 10 years ago. One day !!
Chased hard all the way today, best of my group and only passed by Kathy Southgate 400 metres from the finish. I was going Ok, feeling good, so I could focus on racing.
Caught Strewth going slow, gave Ewen the hurry up inside the last 300 metres & he kicked away to save credibility. Mrs Muscles started off an earlier group ( not eligible), must have ran well, didn't catch her either. Certainly didn't see Janene except after the turn around, too good on the day.
Finished at Arboretum for a long lap of over 10 kms with Softshoe as he was doing his 4th long lap & completing over 40 kms for the day. Hot work out there with no shade.
Easy day tomorrow, certainly will get down to the river for a cool recovery session. Also need to get into the gym early in the week. I know it's working, I can see muscles where there have been none before.

Tuggeranong Three Peaks

2012-01-28T13:31:00.000+11:00

Today:
Distance: 30.1 km
Time: 4 hrs 9 mins 0 secs
Rate: 8' 17" per km
Elevation gain/loss: 1023 metres
Weather: cloudy, temp range 16-20 degrees, humidity 85% down to 65%, wind calm
Week: 73.95 kms
Jan & Year: 419.15 kms in 4 weeks at ave 104.78 kms p.w.

The boys fronted up at my place this morning just 2 days after running the Orroral valley Classic on Thursday. All of us seemed to have recovered well from that, so a challenging climb to the top of Mt Rob Roy shouldn't be a problem.
I had a planned walk/run strategy as I was wearing a 3 kg back pack as well. Mostly walked the steeper up hill, ran the down and just cruised along the flat parts.
The km rate does reflect the fact that we actually went to the trig on Mt Rob Roy which is off the main track, hard to find and rough bush & rocks.
The fire trail to the top of Mt Tuggeranong is also rough these days & steep towards the top. But excellent views from the top and well worth the effort.
To make 3 peaks, we headed to the top of the hill behind Ewen's house. I call it Theodore Hill, but it may have a proper name not known to me.
Back home via the Calwell oval. Little Athletics on the go there. The grass surface is back to having some green colour and nice and soft. It should be good for an interval/tempo session during next week.
Great day out, thanks to Softshoe especially for his company.

A Day to Recover

2012-01-27T20:42:00.000+11:00

Today:
Running - nil

I decided to rest up the legs today although I don't know why I needed to.They certainly weren't pushed too hard down in the valley yesterday.
I did however use the free time to push a few weights around in the gym. Second time this week and so much easier than my last session on Wednesday.
It's all done at a constant moving pace with plenty of reps at each station. The weight isn't that heavy I can't move it up and down. But, after 6 full circuits, I've had enough.
Mrs Muscles said that I should change the order I move between each apparatus so the muscles don't know much one is coming up next. I did that, got mixed up a bit, did some twice, missed out another and then just looked around and did the one I saw in front of me.
As silly as it sounds, it's actually an unstructured system that keeps the brain focused as well. Takes away the hurt for a while. All good fun.
Caught the bus home for lunch, car back after as I diverted to Pine Is and a stand in the water for 13 minutes. Wonderful, and should help get me up Mt Rob Roy with back pack on Saturday morning.

Orroral Valley Classic

2012-01-26T13:49:00.002+11:00

Today:
Distance: 20.5 km
Times:
Race time: 1: 55' 12 at 5' 37" per km
Running time: 1: 51' 07" at 5' 25" per km
Elevation gain/loss: 383 metres
Weather: cloudy, temp range 15-18 degrees approx, humidity 90% down to 75% approx, wind calm
Week: 43.85 km, Jan & Year: 389.05 km

This annual classic event held in Namadgi National Park has been conducted by the Australian Mountain Running Association since about 1998. It was held in Sept or October for many years, but with either the chance of snow ( once) or extreme heat ( a few times ) it was moved to this current Australia Day time slot. This also gets it away from the crowded spring running dates.
It has also been moved from the return through the grassy valley track which has become overgrown, thus more chance of snakes being out and about.
A near perfect day for running with a good turnout of close to 100 runners after late entries on the day.
Plenty of familiar faces with some gun runners up the front, plenty of us middle of pack entrants as well, and some good paced walkers enjoying the great outdoors. A couple of shorter events to cater for all participants.
There are two times for myself listed above. The race time will go down in history as what it took me from start to finish. The run time is race time less time in the bushes, upset stomach at 13 kms causing me to lose about 4 minutes.
Before any one comments, run time is for my benefit. It allows me to know just how long it took me to run the race. I ran well, very happy with the performance, especially after last Saturday at the Cotter which I will totally forget. Second half was very pleasing. As well, I need to back up for this Saturday going up Mt Rob Roy.
Great run from Kelley today, cutting down the long distance running to focus on speed has certainly helped her to a terrific result today, 4th female behind a couple of gun female runners. Might have been the choccies for breakfast, secret start to the day.
Winner, Alex Matthews ran 1 hr 18 mins, broke race record by 5 minutes, sub 4's overall. Looking in top shape for Six Foot Track.

No More Advice

2012-01-24T21:09:00.000+11:00

Today:
Distance: 12.00 km
Time: 68' 45"
Rate: 5' 43" per km
Weather: sunny, temp 23 degrees, humidity 45%, wind easterly 5 kmph
Week: 23.35 km, Jan & year: 368.55 km

Today was a " junk kms" day. nothing to be gained. I jogged home at lunch time and back afterwards to work.
I got hammered again by my last post's comment, so I won't try to offer any more advice on running. I merely wanted to point out, there is a nice run on offer in Namadgi National Park on Thursday in a scenic location. A good off road event, a nice surface, all fire trail with no pressure for results. Just enjoy the outing. I guess Strewth should follow her own plan.
I have only ran 3 road marathons, that is correct. I guess off road marathons don't count.

What Will This Week Bring ?

2012-01-23T20:33:00.000+11:00

Today:
Distance: 11.35 km
Time: 65' 03"
Rate: 5' 44" per km
Weather: cloudy, temp 21 degrees, humidity 50%, wind cool easterly 10 kmph
Week: 11.35 km, Jan & Year: 356.55 km

A nothing much day with a run from work to home at lunch time and back to work afterwards.
A rest day from other activities except riding the bike to work in the morning and back home at night.
I'll get back into the gym on Tuesday hoping that the bad performance on Saturday may have only been an early sign of over doing it.
Today's effort to run was Ok, not pushing any pace at all.
Thursday is Orroral Classic, a 20 km run in Namadgi National Park.
Strewth should really take the opportunity to run an easy mountain race without pressure and only one hill. An excellent run in a scenic location & perfect marathon training with a rest day on Friday before a back up training long run on Saturday. But, she will run track on Wednesday night.
I've given all the help I can, I hope her coach has better advice than me or Speedygeoff running the ultra will have the last laugh.
The winner of the Hobart marathon only 3 weeks ago, Alex Matthews is backing up on Thursday to run 20 kms and then adding another 10 km. Good enough for him, good enough for me.

Out Late

2012-01-22T19:40:00.000+11:00

Today:
Distance: 11.15 km
Time: 64' 16"
Rate: 5' 46" per km
Weather: cloudy, temp 19 degrees, humidity 58%, wind SE 18 kmph
Week: 97.85 km, Jan & Year: 345.2 km

I've tried not to be obsessed by the numbers, although in the past I have chased certain targets just so they look good written down.
I could easily ran another 2.15 kms today just to make 100 kms for the week. So instead, I'll do an extra 300 metres each day of next week to make it up.
I'm still well above 110 kms per week so far this year, that is a nice figure to maintain, but it will certainly move up and down as I train up, race then recover all year.
Today, cleared out the garage to dry it out from the rain storm on Friday night. A chance to toss out a few items never used, still plenty to go.
Nothing special today, more to see if yesterday at Cotter was just a one day disaster, or something sinister. All appeared Ok today, felt Ok, ran comfortably, contending with a cool breeze on the way back.

Cotter - Nothing to Give

2012-01-21T13:52:00.000+11:00

Today:
Distance: 33.7 km
Time: 3 hrs 42 mins 34 secs
Rate: 6' 36" per km
Weather: cloudy, temp range 15-22 degrees, humidity 95% down to 70%, wind calm
Week: 86.7 km, Jan & Year: 334.05 km

Not the best of my 157 Cotter runs I have ever done. Felt Ok to start up the Brindabella Road and up to top of Mt McDonald. Tailed the field but it was still a longish day under cloudy humid conditions. No sign of rain.
Somewhere, the legs just gave up. It was if the turbo had cut out and the small diesel engine was doing all the hard work.
I did manage to do the 21 mile course, although I would have liked to cut that down to the 18 miler. But, the inner devil said no, go the full distance as you made the others come out here and go the distance. Vanities was lovely, but as I was so far behind, it was a case of wading thru and keep on going. A sit & rest in the water was very tempting.
They must be friends as every one was still there when I finished. We stopped at Cooleman Court for a coffee on our way home.
Not sure what happened on the day, seem Ok now. Try a shortish run tomorrow, just over 13.3 kms will do nicely.

Lots of Threes

2012-01-20T22:03:00.000+11:00

Today:
Distance: 13.00 kms
Time: 74' 31"
Rate: 5' 44 " per km
Weather: sunny, temp 30 degrees, humidity 33%, wind NW 13 kmph
Week: 53.00 km, Jan & Year: 300.35 km

Similar run from work to home and back after lunch. Nothing too special about the day, except is was very warm. Low humidity made it bearable & runable.
No gym work today, but I did ride mountain bike to work in the morning and home at night.
A good storm has hit tonight, garage flooded. A bit of work to be done tomorrow after running in the morning. Hopefully a sunny dry day for Cotter run and then to get into the garage. Some old carpet on the floor of the garage needs to see the sunshine.

Better Count These

2012-01-19T21:10:00.000+11:00

Today:
Distance: 4.5 km
Time: 24' 55"
Rate: 5' 29" per km
Weather: sunny, temp 29 degrees, humidity 35%, wind light NW 10 kmph
Week: 40.0 km, Jan & Year: 287.35 km

I had lunch with the girls at noon. Before that, I did a 45 minutes session in the gym. A good, fast tough workout which I really enjoyed today.
Lunch was nice, a social chat over a bite to eat & a coffee.
Still had time left before starting work again, so I changed and went to Pine Is for a short jog and a dip in the river. Both easy & good, heaps of kids mainly about enjoying the sunshine.
A few black clouds rolled in but amounted to nothing later in the afternoon.
I had better count this day as a running day. It was hardly a warm up for the gym session 2 hours hours late.

20 laps at Calwell Oval

2012-01-18T21:47:00.000+11:00

Today:
Laps distance: 8.9 kms in 40' 46" at 4' 35" per km
Cool down dist: 1.15 kms in 5' 23" at 4' 40" per km
Weather: sunny, temp 28 degrees, humidity 40%, wind NW 10 kmph
Week: 35.5 km, Jan & Year: 282.85 km

Perfect day on the oval except the grass really needs some water. Recent sunny spell of weather has quickly dried out the grass and the moisture under the surface is going quickly.
Otherwise, a great day for 20 laps in lane 5. Ran bare feet as usual at a nice solid tempo pace. Stopped for a drink and change of direction after each 5 laps. Felt comfortable all session and a big improvement on last effort on 30th Dec. And certainly much better than the 1 kms I did a week ago on the gravel track behind Bonython.
Pace was good, not quite 10 kms race pace as Ewen suggested would be near flying around this oval.

Repeat of Yesterday

2012-01-17T21:22:00.000+11:00

Today:
Distance: 12.75 km
Time: 73' 11"
Rate: 5' 44" per km
weather: sunny, temp 25 degrees, humidity 40%, wind northerly 10 kmph
Week: 25.45 km, Jan & Year: 272.8 km

Nothing special about today, same as yesterday with short gym session to start after a chat & coffee with the troops at work.
Ran home for lunch, then ran back to Pine Is for only 6 minutes splashing about in the water. Easy 1 km jog back to work.
Bike ride to and from work in morning & afternoon. A good way to roll the legs over without the impact.
Perfect summer day for any outdoor activity. Easy casual day, added a few kms to the annual total with mind still on recovery from last Sunday & the weekend ahead.

Routine Recovery

2012-01-16T20:36:00.001+11:00

Today:
Distance: 12.7 km
Time: 71' 25"
Rate: 5' 38" per km
Weather: cloudy, temp 21 degrees, humidity 55%, wind light NE 5 kmph
Week: 12.7 km, Jan & Year: 260.05 km

Back to normal now the house hold has been reunited after many interrupted months with trips to Tassie.
Normal during school holidays means I run easy home for lunch during my split shift break.
That also means time for 25 minutes in the gym, the run home and back plus stopping at Pine Is for 10-15 minutes recovery in the river.
I need to find a day for a speedier session but that will depend on the weather. It needs to be warm as I can't go fast on a cool day, or a wet day.
Legs felt good today after yesterday on the mountain. A couple of days to get the energy levels back.

Mt Tennent

2012-01-15T19:50:00.000+11:00

Today:
Distance: 30.6 km
Time: 4 hrs 4 mins 33 secs
Rate: 8' 00" per km
Altitude gain/loss: 1588 metres
Weather: cloudy, temp range 15-18 degrees, humidity 65%, wind mostly calm, bit cool on top of mtn
Week: 96.1 km, Jan & Year: 247.35 km

We have done this run many times over the years. Mostly when training for Six Foot Track. We missed going out there last year when training for Centennial Park 100 km. May be I should have as the result showed.
Five others braved the torture this morning in almost ideal conditions for running up and down mountains. We followed our usual path from the Namadgi Visitor's Centre to the top of the mountain. Then down on to Bushfold Flats, down the fire trail to Apollo Road.
The hard part is back up the fire trail to the top. I did manage to run, although very slowly at times, all of this.
However, with Nick just in front on a good walking/run plan, I didn't manage to gain on him until inside the last 1 km.
A very slow effort down the front walking track back to the start. I know it's rocky, technical, steep & dangerous, but I was almost 7 minutes slower than in the recent past. Must be getting older & wiser.
However, I do like this last part, it's fun & on the way home.
Jeff ran well today on his first trip up the mountain as did Richie, training & hoping to get a start at Six Foot Track.
Tired this afternoon, lunch, shower & nana nap. Certainly down to the river tomorrow, the legs will need all the help they can get.
I'll change the training plan for next week & head back to the Cotter for the 21 plus Mt McDonald. That will be easy in comparison & give us a chance to run a little faster than the slow rate of today.
Vanessa H was out there today doing her SFT training. I also think Bryony McC would like a run up the mountain next time. She would like the challenge as B2H was cut short by the weather last weekend.

A Morning of Waiting

2012-01-14T14:25:00.000+11:00

Today:
Distance: 8.95 km
Time: 46' 00 "
Rate: 5' 08" per km
Weather: sunny, temp 18 degrees, humidity 65%, wind NE 15 kmph
Week: 65.5 km, Jan & Year: 216.75 km

Mrs TF was due in on a flight from Hobart this morning at 9:00 am. But engineering problems with the plane meant a 3 hour delay before taking off. So I waited & waited for news before heading to Canberra airport.
Eventually a phone call to say the plane was ready to go and I just had enough time to get this short run done around the outside of Isabella Plains on the bike path.
Following advise from Martin F, I ran this much harder than I would have normally given I tough run up Mt Tennent tomorrow morning.
I need more speed as well as endurance. Somehow, I will combine these elements and some gym sessions. Big picture, looking forward.

I Tried Tempo, But Nothing There

2012-01-13T19:57:00.000+11:00

Today:
Distance: 10.4 km
Time: 54' 45"
Rate: 5' 16" per km
Weather: sunny, temp 23 degrees, humidity 40%, wind NW 15 kmph
Week: 56.55 km, Jan & Year: 207.8 km

I need to keep some speed in my legs as the slow hilly, long distance running certainly kills off the fast twitch muscles.
It's not that I need to run fast but I like it. As well, the first monthly handicap is on soon, and I don't want the track runners to leave me behind to finish last. At 6 kms, it's going to be a sprint all the way.
So, I ventured over to the gravel track behind Bonython for a few 1 km tempo runs.
Didn't like them at all, only did 4 at ave 4' 50", felt terrible. Changed down to half that distance for 2 x 500 metres, better pace but not sensational.
Over to Pine Is to the river for 12 minutes in the water. It seems cooler than recent trips down there, so nice and refreshing and helped the legs feel better.
Back at work, I had 15 minutes in the gym, a short quick workout. That was good, with plenty of reps on 4 machines. After the weekend, the soreness in the shoulders & arms will have gone so I can step it up again.
Jog, might have to get some protein drinks, I do like the chocolate flavour.
The gravel track is a bit too rough for faster tempo running. I will have to get to the oval on the nice grass & run bare feet which is so much nicer. And I run much quicker.
I'll get Ewen to organise a cut of lane 5 for next week.
Easy day tomorrow. Mrs TF gets back home from Tassie in the morning. Then Sunday is Mt Tennent.

Mt Taylor & Back

2012-01-12T21:28:00.000+11:00

Today:
Distance: 20.1 km
Time: 2 hrs 0 mins 45 secs
Rate: 6' 00" per km
Weather: sunny, temp 18 degrees, humidity 35%, wind cool SW 10 kmph
Week: 46.05 km, Jan & Year: 197.4 km

I ran from work around the outside of Lake Tuggeranong to Athllon Dr. Then up to Sulwood Dr to find the track to the top of Mt Taylor like peak hour. Plenty of people with their dogs out enjoying the sunshine which is really nice to see.
Everyone is friendly, no doubt we all know how hard it is to get to the top of this mountain. One lady doing it the hard way with baby in capsule on her front, looking to regain her own fitness after baby being born.
Down on the Torrens side on the zig zag track, then back to Athllon Dr & all the way to work. A very quick hello from a distance to Kelley doing fast something. She is cutting out the distance now & concentrating on shorter, faster running. Age is catching up on her, she says.
I didn't push too hard today, trying to keep moving and I did with only the few steps half way up where I walked as the steps are too far apart for my short legs to run. Otherwise, very happy with the outing.

Jog, as I have never been to a proper gym where the participants actually know or are supervised in what they are doing, I have my own routine that seems to work for me.
I usually have the gym at work with the machines to myself. We have another room with free weights, but I don't go in there as I don't know enough about technique to use them correctly.
Yesterday's short run was the warm up as it was a non running, rest day. I use 5 apparatuses plus the rowing machine & the mat. In a 3 lap circuit non stop, I do between 15 & 20 reps at each apparatus plus 25 sit ups, 2 different types. The weight increases after the first circuit, warmed up the muscles. All are upper body, no leg work, that's what running up hills is about.
A quick drink as I pass the water bottle each time. Stop after 3 circuits, quick breather then off again. I try to keep it as an aerobic session like Cross Fit as well. Some apparatuses have different weights to others, my strength pushing up is not as good as pulling down, pushing out or pulling in.
Even so, after 6-7 circuits even lighter weights are muscles killing, sore shoulders & arms after yesterday's session for the first time. I did push the pace & the weight.
I think it is working for me. I feel better overall & after 2 months, even with a couple of breaks for Christmas & a trip to Tassie, I know it will help retain upper body form. It is designed to stop the upper body from fatiguing before the lower & legs give out in the ultras.
I'll keep it going, it's good fun which is something I thought I would never say.

1.15 kms Not Out

2012-01-11T21:22:00.000+11:00

Today:
Distance: 1.15 kms
Time: 5' 49"
Rate: 5' 03" per km
Weather: cloudy, light drizzle, temp 16 degrees, humidity 50%, wind strong NW 35 kmph
Week: 26.05 km, Jan & Year: 177.3 km

As I predicted in my last post, I ran around the outside of the depot as a warm up for my gym session.
Because I didn't count today as a run day, a rest day, the kms, done all 1.15 of them, only count in the weekly total.
To use cricket speak, that's "not out". So I have ran on 9 of the 11 days of this month, thus the average run per running day goes up ever so slightly. Just like a cricket batsman's average when not out.
Logical may be, sneaky for sure.
The weather today was very unseasonal for summer, cool with a strong wind & some light showers. A good day to be in the gym.
But sore muscles for the first time from Monday's workout had me on lighter weights, still plenty of reps & still getting benefit from the cross training.

Food For Thought & Energy

2012-01-10T20:46:00.003+11:00

Today:
Distance: 16.45 km
Time: 1 hr 39 mins 32 secs
Rate: 6' 03" per km
Weather: cloudy, temp 20 degrees, humidity 40%, wind NW 25 kmph
Week: 24.9 km, Jan & Year: 176.15 km

Me thinks Strewth might be right in some respects, I do need to learn how to cook and look after myself better. It's only when Mrs TF goes away on emergency trips that I need to do that.
Normally, both freezers are so full of prepared food, I could feed a football team. All I do is take something out to thaw during the day, lodge neatly in the microwave, mix up some spuds & bingo, all done. Even a small dessert may be found hidden somewhere.
I don't think a salad will get me far on a Saturday morning. I have enough problems getting enough carbos & protein intake every day, let alone eat rabbit food.
When I have to think about food preparation, there are other priorities, eg, work, sleep & running, not necessarily in that order.
Today, the week's weather forecast dictated my priorities this week. Today was Ok, so I ran. Tomorrow is forecast to be a bit average, so a running rest day. Instead, hit the gym for longer & make it worthwhile. Might just do the warm up and cool down outside instead of on the exercise bike inside.
That way, the kms will count, otherwise they don't. The Garmin doesn't register if you don't actually move.
The figures don't tell the full story about today. I ran from work down Lanyon Dr past the shops to the very end of southern Canberra houses at Gordon. Then, on the fire trail behind the Gordon houses back to Point Hut, the river track to Pine Is and back to work.
Easy enough heading south with a good breeze behind and reasonably flat, but the return was the opposite. A strong head wind plus a couple of nasty little hills slowed the pace down. I felt really good all the way. It's the clock that tells the lies, or half truths.
Ewen, I have thought about the club for a change, but have resisted so far.

Totally Refreshed

2012-01-09T21:31:00.001+11:00

Today:
Distance; 8.45 km
Time: 50' 15"
Rate: 5' 56" per km
Weather: sunny, temp 21 degrees, humidity 33%, wind NW 20 kmph
Week: 8.45 km, Jan & Year: 159.7 km

On this day last week, the first working day of the week, so it was Tuesday, I felt totally stuffed from 90 kms in 3 days of the long weekend. It took the rest of the week to work out what I had done, other than too many kms. The answer finished up being a combination of too much, not enough rest &/or sleep, eating for recovery, ie protein, & a week of humidity.
Today, although yesterday was run in very humid conditions, seemed to take little out of me, or Softshoe as well. May be we are just getting used to the summer conditions.
I ran short & easy, not wanting a repeat of last week. Stopped at Pine Is for 10 minutes in the river, but didn't really need to do that as the legs felt good.
Finished the lunch break with 40 minutes in the gym at work. A good solid session of the circuit I do adding another apparatus, increasing the weights on a couple of others, upping the reps in each set, doing 7 circuits up from 6, and increasing the speed of the session.
A great day of exercise, it all felt so much easier than it has been. I took on board some good advise last week, I think this has helped immensely.
It's all about attitude, just be positive all the time. No time now for any negative thoughts, too much to do.
I now need Mrs TF to get back home so I don't have to stuff about in the kitchen. Don't really know my way around there at all. If it goes in a microwave, I'm fine, otherwise, no idea.

Arboretum - Tracks & Laps

2012-01-08T14:16:00.000+11:00

Today:
Distance: 43.15 km
Time: 5 hrs 20 mins 54 secs
Rate: 7' 26" per km
Altitude gain/loss: 668 metres
Weather: cloudy, temp range 18-23 degrees, humidity 93% down to 70%, wind calm to NW at 10 kmph
Week: 121.1 km, Jan & Year: 151.25 km

Joined by Softshoe to again run around the trails of the Arboretum. The track surface is mostly soft from either construction traffic or any rain or watering done to grow the trees.
It could have bucketed down with rain at any time but we received only a few drops every now and then. But the clouds would part just enough as well to really heat up and thus the humidity became quite sticky.
We parked outside the main gate and started out just after 7:00 am. The first couple of laps were just over 11 kms each. Back at the car we refueled & replenished our drink bottles as we were getting through the liquids quickly each lap.
To take in all the main trails, we also included a trip to the " Wide Brown Land" sign as well as visiting the eagle's nest on top of Dairy Farmer's Hill. This accounted for much of the altitude gain & loss, but even with low cloud cover, the view is great.
Certainly hard work out there today, glad to finish but could have rolled on to 50 kms if that was necessary. May be another day. Better look at the training plan to see when that will be.
Tired now, time for lunch, shower & a nana nap.

Circuit of Tuggeranong Hill

2012-01-07T12:23:00.002+11:00

Today:
Distance: 20.75 km
Time: 2 hrs 12 mins 14 secs
Rate: 6' 22" per km
Altitude gain/loss: 329 metres
Weather: sunny, temp 16-21 degrees, humidity 60%, wind calm
Week: 77.95 km, Jan & Year: 108.1 km

With a long run at the Arboretum on the plan for tomorrow, an easy couple of hours today was all that was required.
Although I tried to keep it flat, the track around the full base of Tuggie Hill is undulating at the least with a couple of good steep climbs which I did run up all the way.
A perfect morning to be out and about under mild sunny skies and no wind.

This image is also on my Facebook page for those that don't have access or don't read it.
It's a circuit I once did very regularly but only now do when I am on a night shift at work and run from home during the day. Normal day time running is mostly done starting from work so this is a bit too far out of the way.
I can also cut over the ridge of Tuggie Hill or do the steep climb up to the top which is hard. Great views over the valley when you get there.
Hopefully recover Ok today, a few laps around the Arboretum tomorrow. A morning like today would be perfect again.

A Good Learning Week

2012-01-05T21:24:00.000+11:00

Today:
Distance: 12.25 km
Time; 73' 35"
Rate: 6' 00" per km
Weather: sunny, temp 23 degrees, humidity 55%, wind NW 10 kmph
Week: 57.2 km, Jan & Year: 87.35 km

Jog is spot on with her comment on my last post. The long running days over the weekend have taken more out of me than I expected, resulting in 3 very average outings during this week. Today was slower again, but there were better reasons today. Get your head around the problem & don't push on regardless.
That is a big mistake, and can only lead to going backwards instead of forward.
I now know how to approach the next couple of months leading to Coburg. It's just as much what not to do as what you need to do.
The three long runs in themselves were not the problem, I got through them Ok, very well in fact. My mistake is continuing to run, a rest day on Tuesday & probably today would have been better.
Weather conditions, fatigue, not enough sleep this week & old age are also good enough excuses.
I ran easy today, Ok for first half an hour, then slowed down. Finished at Pine Is for 12 minutes in the river, very nice indeed.
Missed going into the gym due to chatting & watching the cricket. That will probably help as well.
Tomorrow is a scheduled rest day, and I am looking forward to it.
A valuable week, lessons that need to be heeded.

On This Day Years Ago

2012-01-04T21:03:00.002+11:00

Today:
Distance: 10.85 km
Time: 64' 20"
Rate: 5' 55" per km
Weather: cloudy, temp 28 degrees, humidity 40%, wind calm
Week: 44.95 km, Jan & Year: 75.1 km

On this day in 1971, I joined the work force in Devonport in Tasmania. Some how, the Bank of New South Wales ( now Westpac ) were seeking new employees, may be I was the only applicant.
That started 18 and a half years of counting money, finishing in 1989.
Today, I do something completely different, still count a few dollars every day, but inside work,outdoors, I love it. It will do me until I hand in the cash bag & the bus keys.
Today, I ran very poorly for some kms at midday.
Some at work said it should have been easier today than in the heat yesterday, but for me, it was tough. Nothing wanted to help with forward movement, the warm temperature under cloud cover & humidity are not my best conditions in which to run. I don't handle it at all well. The same conditions prevailed at Centennial Park 100 km in Sydney in February.
Finished with 45 minutes in the gym, that was a much better session. Then watched Punter & Pup get their centuries at the SCG, well done Aussies.

Better Hot Than Not

2012-01-03T20:37:00.001+11:00

Today:
Distance: 6.85 km
Time: 38' 54"
Rate: 5' 41" per km
Weather: sunny, very warm, temp 32 degrees, humidity 40%, wind NW 10 kmph
Week: 34.1 km, Jan & Year: 64.25 km

I was standing at the front door of the bus depot waiting for the GPS to pick up the satellites. I usually get a non runner, that's almost every one where I work, ask if it was too hot to run in this heat.
Without trying to be too clever with a remark, I said I was going for only 5 kms, stopping at 3.5 kms for a drink & a swim, then 1.5 kms back to work.
I assured this person I would stay close to houses, run under any shade there was, a watch out for snakes.
Well, I got most of it right, except the distance, added a bit more because I felt good after a big weekend of running.
It was a feel good run, the running was Ok, the swim was great, and I was out in the great outdoors.
Finished with 45 minutes in the gym, then shower, lunch & watch some of the cricket on TV.
I'll play the rest of the week as it goes, no plan for the next 2 days, then I hope for a cooler day so I can get a reasonably longer run done. That's the problem with running at midday.

Mt Rob Roy - No 43

2012-01-02T12:42:00.000+11:00

Today:
Distance: 27.25 km
Time: 3 hrs 27 mins 15 secs
Rate: 7' 36" per km
Altitude gain/loss: 778 metres
Weather: sunny, temp range 15-25 degrees, humidity 85% down to 50%, wind calm
Week: 27.25 km, Jan & Year: 57.4 km

Mick C & Michael T met at my place to run to Theodore sub station to join others that had started elsewhere. We started before 6:30 am to try to beat the heat, but we didn't beat the humidity. A very muggy morning, so we had to drink heaps. I had the back pack so had more drinks that usual, just enough to get thru the run.
The track to the top of Mt Rob Roy is rocky & loose in places so we walked a few places, but managed to run much of it as well. It was a good day of " time on feet, with hills " which can't be underestimated.
Off the top of the mountain, we went down the back and turned to the open paddock before going up Big Monks thru the thistles. Last time now as they grow quickly & won't die off until the end of winter.
We followed the trail to Conder/Banks where Elle went left to head home. We went right thru the streets past Lanyon shops to Tharwa Dr, then towards home on the bike paths.
Very warm now, we had been out almost 4 hours in the sunshine and were looking for shade. But because we didn't go back the same way as going out, we needed to add some distance to make the outing worthwhile. A circuit of the streets finally got us to 27 kms and the end of a good, tough but enjoyable morning.
Yes Ewen, I certainly need to at get past 5200 kms this year at the least, may be touching the next 6000 km if possible without falling off the rails.

Back to Back Long Runs

2012-01-01T17:25:00.000+11:00

Today:
Where: Arboretum, ACT
Distance: 30.15 km
Time: 3 hrs 14 mins 36 secs
Rate: 6' 27" per km
Altitude gain/loss: 495 metres
Weather: sunny, warm, temp range 21-28 degrees, humidity 60% down to 35%, wind calm
Week: 126.9 km, Jan & Year: 30.15 km

Ran a few laps around the open trails at the Arboretum this morning. Late start, worked until just after midnight on NYE, so needed some sleep.
Very few about as the area is closed to traffic but open to pedestrians on a Sunday.
I basically ran where I turned and almost covered every trail in the area including the gun barrel, the power lines and out to Clo's Crossing. The hardest part was getting to the top of Dairy Farmer's Hill and visiting the eagle at the very last as I left it out beforehand.
I parked the car outside the gate and returned 5 times to replenish my drinks and have a bite to eat.
I actually like these dry, low humidity days on dusty trails. The recovery from yesterday's Cotter run was Ok, but it did take an hour or so to get going.
Backing up again tomorrow with a run up Mt Rob Roy. I'm sure this one will be slow.

Cotter Run No 156

2011-12-31T14:49:00.000+11:00

Today:
Distance: 30.6 km
Time: 3 hrs 28 mins 36 secs
Rate: 6' 49" per km
Altitude gain/loss: 750 metres
Weather: sunny, perfect running day, temp range 11- 20 degrees, humidity 90% down to 55%, wind calm
Week: 96.75 km, Dec: 299.05 km,
Year: 3091.55 kms in 12 months at ave 257.6 km per month

About 15 of us started from the old Cotter pub site this morning on the best day. We all ran up Brindabella road, then some went off on the 15 mile course, the remainder went up to the top of Mt McDonald where the views are tremendous.
Down the Uriarra village side towards wimps way, but turned back to do jelly legs where the track is now a very nice graded surface. Construction work must have finished in this section.
Bullocks Paddock road was at a reasonable pace until reaching Padovans Crossing where all but 3 of us continued on towards Vanities.
We went up the 18 mile course, climbed over the washed away drain & around the barricade at the top at Warks Road.
Lovely running up here heading towards the old relay changeover on the Brindie Classic. Quicker back to Vanities where the water was absolutely wonderful.
Bit slow to start out again but a good finish down the hill back to the start.
Great day & good to have so many non regulars out there.
That ends an up and down year with much of the middle ( winter) away on holidays so little real running done.
Still happy with the year, result the 100 km at Centennial Park in Sydney in February a disappointment. Bruny Is run recently in Tassie something different again.
In 2012, up the ante, Brindie 100 km in Feb, to be used as a solid training run ready for a track 24 hour run at Coburg in April.
After that, it's a bit secretive depending on results. I'll let you know.

Calwell Oval - 20 laps in lane 5

2011-12-30T17:33:00.000+11:00

Today:
Distance: 11.15 km
Time: 55' 31"
Rate: 4' 59" per km
Weather: sunny, temp 23 degrees, humidity 45%, wind NE 10 kmph
Week: 66.15 km, Dec: 268.45 km, Year: 3060.95 km

The grass surface is in top condition after a cut & a water during the past week. So nice to run bare feet especially after recent running in Hobart in shoes on bike paths & rocky tracks.
A "feel good" session at a nice easy pace for 20 laps, then a couple of laps around the outside to cool down and a few short sprints. It does however take a bit to keep kicking the dry grass off lane 5 and not into lane 6 which is the other clean lane. Not energy draining as a long run at Cotter is on tomorrow morning.
I had the oval to myself after a couple of youngsters left as I arrived. Only playing, just kicking a soccer ball about.
A lovely spot to finish the session with some stretches, push ups & sit ups in the sunshine. It will be good to get back into the gym next week when I get back to work. Except the day I have lunch with Mrs Muscles, I will have to wear a long sleeved shirt, best to cover in case she gets jealous.

No Time For Chocolates

2011-12-29T14:03:00.000+11:00

Today:
Where: Hobart, Tas.
Distance: 20.1 km
Time: 1 hr 57 mins 13 secs
Rate: 5' 49" per km
Weather: cool, cloudy, temp 15 degrees, humidity 65%, wind SE 15 kmph
Week: 55.00 km, Dec: 257.3 km, Year: 3049.8 km

Same run this morning as done on Tuesday out to Cadbury's and back. Much different weather conditions today with cloud cover & the wind now from the south.
That breeze will assist the yachts in Storm Bay finishing the Sydney 2 Hobart race.
Today will be a family gathering together for the last time as we return interstate & resume our normal lives. Mrs TF will stay in Tassie for another couple of weeks to tidy up affairs.
When we get back here again we don't know as the important reasons are slowly getting less.
May be Bruny Is will call me back one day, it's a good event.

Cadbury's & Back

2011-12-27T15:14:00.000+11:00

Today:
Where: Hobart, Tas.
Distance: 20.1 km
Time: 1 hr 58 mins 27 secs
Rate: 5' 53" per km
Weather: sunny, temp 19-23 degrees, humidity 40%, wind strong NW 30 kmph
Week: 34.9 km, Dec: 237.2 km, Year: 3029.7 km

The shop at Cadbury's was closed today, but the ladies outside the Berriedale caravan park were selling cherries & raspberries. I should have stopped but had no money & no pockets to carry them.
A nice day in Hobart, but very windy so the pace was slow.
Heaps of people out enjoying a walk with their dogs, a picnic on the grass overlooking the Derwent River or just keeping the kids active. I was the only one actually running,
I ran from Prince of Wales Bay behind Elwick race course to Berriedale, out to Cadbury's front gate and back. Tried to stay off the main road & managed to find some nice dirt tracks beside the river.
So, back & resting, very lucky brother-in-law works at the Cadbury's factory, so there might be some lying about somewhere.

Past 3000 km

2011-12-26T14:13:00.000+11:00

Today:
Distance: 14.8 km
Time: 84' 52"
Rate: 5' 44" per km
Weather: sunny, temp 22 degrees, humidity 30%, wind WNW 20 kmph
Week: 14.8 km, Dec: 217.1 km, Year: 3009.6 km

Easy run this morning along edge of Derwent River towards Berriedale and near the Cadbury Hobart marathon course.
I had intended loading a map but Garmin showed me walking on water again, I'm not that good.
Many people out enjoying the day with the smell from the BBQ's drifting on the breeze.
A bit of outside gardening to help out today, otherwise watch the cricket from the MCG.
Passed the 3000 kms mark for the year in a year of very little in the middle months. This is well down on what will need to be covered in 2012.
A few good ultras planned, so looking forward to the year ahead.

Christmas Eve & No Santa Sightings

2011-12-24T13:08:00.000+11:00

Today:
Distance: 28.05 km
Time: 3 hrs 28 mins 20 secs
Rate: 7' 25" per km
Elevation gain: 570 metres
Weather: sunny, nice day, temp range 15-25 degrees, humidity 80% down to 40%, wind calm
Week: 58.1 km, Dec: 202.3 km, Year: 2994.8 km

I ran with Softshoe over the Tour de Ridges course checking for any missed signs from last week's event, none found. We left my home heading to Gowrie and Wanniassa Hills at Fadden.
Then crossing Farrer ridge & trig, we met Sue B at Athllon Dr stopping for a short chat.
Farrer underpass into Isaacs, we made the steep up hill onto Isaacs ridge to exit on to long Gully Road. Then around the back of MacArthur to run down Isabella Dr past Fadden pines and back home. Certainly enough distance today, but a necessary start to next year's program.
heaps of people about walking and running, great to see.
Very enjoyable run even it was rather warm at the finish.
I hope all of you that read this blog have and safe and happy Christmas.
Stay safe, fit and healthy. may your 2012 plans all come together as you wish.

The Crowd Should Have Been Shopping

2011-12-23T22:24:00.000+11:00

Today:
Distance: 8.9 km
Time: 50' 34"
Rate: 5' 41" per km
Weather: sunny, temp 27 degrees, humidity 38%, wind calm
Week: 30.05 km, Dec: 174.25 km
Year: 2966.75 km in 51 weeks at ave 58.17 kms

The beach was loaded by non shoppers. May be they have done it all, or like me, don't shop at all.
A nice day today, ran mid afternoon due to a late start/late finish split shift with lunch well after normal lunch times.
Therefore, it's a graze all day rather than a proper meal time. Good way to eat.
Finished this short run with a good 30 minutes session in the gym.
Next year, these gym sessions will have to make way for more week day's running. Or I become better at time management, and still do it all.

Easy Does It, then Thunder

2011-12-22T20:36:00.000+11:00

Today:
Distance: 6.6 km
Time: 36' 55"
Rate: 5' 35" per km
Weather: part sun/cloud, temp 22 degrees, humidity 55%, wind sthly 5 kmph
Week: 21.15 km, Dec: 165.35 km, Year: 2957.85 km

Another nothing type run just to get out into the fresh air. The dark clouds with thunder were threatening, but didn't produce any rain.
Simple run to the river and back, stopped for 10 nice minutes in the cool water.
Tried to get some gym time in but a bus breakdown put that to an end. A trip with a full load of Christmas shoppers soon made we realise it's that time of year.

Almost Not Worth The Effort

2011-12-21T22:14:00.000+11:00

Today:
Distance: 5.1 km
Time: 28'19"
Rate: 5' 33" per km
Weather: cloudy, temp 20 degrees, humidity 60%, wind NE 10 kmph
Week: 14.55 km, Dec: 158.85 km, Year: 2951.25 km

Easy, just a nice outing to river and back. It's time the clouds cleared so we can see some sunshine soon or summer will be over, and I missed it.
Mother-in-law died today aged 89. A good innings for a smoking, non active lady. Will now be Hobart for Christmas instead of at home.
Running, as low key as it is at present, will be put on hold for a week or so.

Maintenance Mode

2011-12-20T21:38:00.000+11:00

Today:
Distance: 9.45 km
Time: 55' 18"
Rate: 5' 51" per km
Weather: part sun/cloud, temp 21 degrees, humidity 60%, wind light north 10 kmph
Week: 9.45 km, Dec: 153.75 km, Year: 2946.15 km

Never let a chance go by. Easy at work this morning, every one turned up, so I had little to do.
A chance to get out while the weather held, a comfortable run around the back of Bonython houses including that steep hill at the Woodcock Dr end. It's a bugger, looks reasonable, but it's not.
Ran better than the time suggests, happy to be able to trot along without actually needing to focus on a purpose. A little more sunshine would be nice.
Finished with an hour in the gym. The session went well, and I'm starting to feel some benefit, even if it doesn't show. That's not the purpose.
I had to work late this afternoon, but that was a nice pleasant drive with not many about. Must be still in the shops or buying on-line. Or not buying at all.

Started Out Looking Good, then....

2011-12-19T20:18:00.002+11:00

Today:
Nothing, zilch,
Weather: rain, showers, crappy

The prospects of getting some running and/or gym done looking promising this morning when I started work.
Just a couple of hours to cover for another who had to take his child to the doctor. Nothing serious, just kid's sickness.
However, as doctors tend to be late even for the first appointment, nothing goes to plan.
Covered as requested, nothing too difficult even in the rain this morning combined with heaps of traffic.
Back at depot, told to have quick lunch. And, is 15 minutes enough time to get to Belconnen. No problem, this bus goes like a Ferrari. No such luck, get every red traffic light, and bus is as slow as...
Five hours later, finished for the day and the enthusiasm has gone along with the energy levels.
Plan B, call it a rest/recovery day, a hope tomorrow will be better, time wise. Dry day, time available, so will need to push the gym session. That part I missed today, the running side is still in maintenance mode.

Touring de Ridges

2011-12-18T12:06:00.001+11:00

Today:
Distance: 14.8 km
Time: 120' 45"
Rate: 8' 10" per km
Elevation gain: 450 metres
Weather: cloudy, temp range 12-16 degrees, humidity 75% down to 60%, wind mostly calm
Week: 51.00 km, Dec: 144.3 km, Year: 2936.7 km

Due to a lack of fitness & energy levels, I decided not to run but to help out at the annual Tour de Ridges mountain running event starting from Mawson Playing Fields this morning. Instead, Softshoe joined me in cleaning up after every one had gone.
Being the sweeper/ sign collector means no pressure to run hard or fast. Just amble along chatting and waiting for the competitors to pass.
I checked out the new MacArthur loop to start to ensure no signs had been moved or turned around to mislead the runners. Then collected the signs on Isaacs ridge where only the 21 km runners had to complete the figure 8 course.
Another good field over the three events with around 170 entrants. That's good for a final hit out before the Christmas festivities.

On Track at Calwell Oval

2011-12-17T18:16:00.000+11:00

Today:
Distance: 10.9 km
Time: 55' 26"
Rate: 5' 05 " per km
Weather: sunny, temp 24 degrees, humidity 40%, wind light NE at 10 kmph
Week: 36.2 km, Dec: 129.5 km, Year: 2921.9 km

While the clouds were still lingering about this morning, I mowed the grass, blew the leaves away, and tried to tidy the garden & yard a bit to at least make it respectable for Christmas.
In the afternoon, the sun came out, the temps warmed up and I decided to run to Calwell Oval to check out lane 5.
After Ewen's glowing praise during the week, I couldn't resist a few laps. The grass surface is so good at the moment, it would have to be the best grass track in Canberra.
Lane 5, 15 laps bare feet, change direction after each 5 laps after a quick drink. Nothing too fast about the pace, more cruise tempo if that exists in the running books.
So nice to be able to run at average 4' 47" for the 6.65 kms in 31' 48" without feeling the pinch.
I need to maintain a plan of getting to the oval on a regular basis just for pace purposes as well as get used to track running again. Pity Coburg's event in April is not on grass.

No Connection

2011-12-15T22:13:00.000+11:00

Today:
Distance: 8.6 km
Time: 51' 08"
Rate: 5' 58" per km
Weather: sunny, temp 21 degrees, humidity 40%, wind calm
Week: 25.3 km, Dec: 118.6 km, Year: 2911.00 km

The head was willing & enjoying the sunny day. The legs & energy levels said " not today".
So it was a nothing outing, nice to be out after the weather we have had. But as a run, obviously there is still some Bruny Is yet to disappear.
Looks like next week before the freshness returns. I'm collecting signs & dropped bodies on Sunday at Tour de Ridges, so that won't be too much.
I'll rest on Friday, hit the gym if I get the chance. Quite like the challenge in there, no way will I bulk up too much, if at all. Just a little stronger I hope.

No Water

2011-12-14T21:18:00.000+11:00

Today:
Distance: 6.45 km
Time: 37' 02"
Rate: 5' 43" per km
Weather: part sun/cloud, temp 19 degrees, humidity 40%, wind light SE 5 kmph
Week: 16.7 km, Dec: 110.00 km, Year: 2902.4 km

ACTEW decided that a 1 hour shut off of water to repair a water main could easily be drawn out to 5 or 6 hours. All business's in our work street were without water today from around 9:30 am until late afternoon.
Bit of a problem when our organisation has around 300 employees in and out constantly during the day. A problem for me as well as I didn't run or go into the gym yesterday, so today I was desperate to get something done that involved sweat.
A shower was out, a wash was out. I could have gone to the Tuggie Fire Station and asked to be washed down, but decided, may be not.
Instead, a short run, just around the nature park & river area near work. Stopped for a splash & dash in the river to remove the sweat. Considerable amount to dirty rain water in there, so not all that clean except the sweat had gone.
A slow 30 minutes in the gym as well as some chin ups in the bus during the day and it seemed I accomplished something today.
Under 100 kms to get done now before the end of the month.
Ewen, Calwell oval hopefully will get used quite often during summer. The grass was really nice last time I was down there back in early November. Need to get used to going around and around in circles.

Back !

2011-12-12T21:27:00.001+11:00

Today:
Distance: 10.25 km
Time: 61' 03"
Rate: 5' 58" per km
Weather: part sun/cloud, temp 21 degrees, humidity 60&, wind light NE 10 kmph
Week: 10.25 km, Dec: 103.55 km, Year: 2895.95 km

Back in town, back at work, back into a routine. Easy does it for the rest of this year. Only goal now is to run the final 100 and a bit kms to pass 3000 for the year on what has been a funny, mixed up running year.
Obviously still feeling the effects of Bruny Is run. Started out Ok, ran slow controlled pace for 4-5 kms, then energy gave out. Nothing unusual here, the 2nd week after an ultra whether just over a marathon or really long is the tough week. And most likely to cause an injury or sickness when immune system is still under pressure to repair.
So take it carefully slow, just enough to maintain momentum.
Nothing special about the run around the nature park near the river. the grass desperately needs cut, snake country otherwise not easy to see. A nice blue tongued lizard on the path wouldn't move, enjoying a brief patch of sunshine.
Janene, if you read this, I still can't comment on your blog. Not sure what to advise on where you are with your running. Except, speed and distance don't mix. Injury waiting to happen. At this moment, either one or the other. But you can't have a speed base without a big distance( aerobic ) base.
Second, stay off the hard surfaces, they are for cars and the occasional short race. They will stuff muscles, ligaments, tendons & joints in the long run. Do your training on grass or dirt. Only close to a target road race should you venture on to hard surfaces.
Stay with the track running until summer is over. Then build a distance base over winter & run a nice half marathon in spring. The vet's handicaps over winter plus a bit of tempo running will maintain the speed you build during summer.
For me, I'll pick up the distance running in the new year ready for next target ultra in April. I already have my plan set for next year. The Saturday long runs are pencilled in until mid April. A couple of weeks easy in May on holiday ( again) before the next target ultra in July, unless other factors interfere.
The 2nd half of the year will be just a big training session mixed in with some shorter races plus the vet's handicaps for speed.

More Sand

2011-12-09T18:33:00.000+11:00

Today:
Distance: 8.3 km
Time: 43' 21"
Rate: 5' 16" per km
Weather: sunny, temp 20 degrees, humidity 82%, wind light NE 15 kmph
Week: 25.65 km, Dec: 93.3 km, Year: 2885.7 km

Similar easy run along Ulverstone beach. Tide out today, so sand a bit firmer than yesterday.
Nice day again, finished run with 15 minutes in the sea.
I still have sore hammies, but seem to be getting better. Really need to get some a proper stretching plan back into place. No doubt, back at work next week, a routine will develop.
That's all the running in Tassie this trip, and not sure when I will be back.

Ulverstone Beach

2011-12-08T13:43:00.000+11:00

Today:
Where: Ulverstone, Tas.
Distance: 10.05 km
Time: 52' 38"
Rate: 5' 14" per km
Weather: sunny, temp 19 degrees, humidity 66%, wind NNE 24 kmph, sea temp 15 degrees.
Week: 17.35 km, Dec: 85.00 km, Year: 2877.4 km

Lovely day in NW Tassie today, sunny, cool but nice wind off the sea.
A recovery run along the beach today, nothing special with only a few others out walking. The tide was high, going out, so a bit of soft sand running.
Finished with 15 minutes in the cool waters of Bass Strait which I think is the best recovery there is. A mixture of salt water & cool temps make the legs feel great.
The surf club had set up the beach flags so I did the right thing and waded & splashed between them.
Same again tomorrow if I get the opportunity.

On The Move Again

2011-12-06T13:44:00.001+11:00

Today:
Where: Hobart, Tas
Distance: 7.3 km
Time:42' 50"
Rate: 5' 52" per km
Weather: sunny, temp 18 degrees, humidity 55%, wind cool SE 15 kmph
Week: 7.3 km, Dec: 74.95 km, Year: 2867.35 km

A couple of days to recover mixed in with bad weather & I seemed to have recovered Ok at this stage. It will take a few weeks but there is nothing much on until next year.
At Tour de Ridges back in Canberra, I help out some how either on a drink station or collecting signs as the sweeper. The traditional Boxing Day run up Mt Rob Roy will be on again, but that is always a fun outing to run off the Christmas calories.
Today, as the map shows was around the back of the Elwick race course on the road the Hobart marathon follows from the turn around at the 34 km mark.
The course shows I ran on water ( again) but, there are 3 new walk bridges across the inlet. They have been built during the winter and make it nice not to be so close to the busy Brooker Hwy. I would think the marathon would still use the main road, pity.
Finally the wind has dropped & the sun is shining, a really nice day on the banks of the Derwent River.
Last run here in Hobart, we move up north tomorrow before going across Bass Strait on Saturday night, home in Canberra on Sunday afternoon.

Start Together Or Finish Together ?

2011-12-05T16:16:00.001+11:00

Today:
Running - Nil

I'll run tomorrow if the weather is kind.

I haven't thought about running since Saturday. The weather has been crap, may be typical Tasmanian at this time of the year. We haven't seen the sun, it's been cloudy with light intermittent showers and cold winds.
Jog raised an interesting point about the race at Bruny Island. There is no set start time.
You can start any time after 4:30 am ( just before daylight). But every one has to be finished by 2:30 pm in time for the 30 minute drive to the presentation area at the Alonnah Hotel.
This raises many thoughts about whether it is a race or a time trial.
Advantages:
Race directors have everyone finished at or before a known time, many finishing in groups as the fastest ones catch the slower ones near the finish line.
Therefore, everyone is available & present at presentations. The solo runners as well as the relay runners in this case make up a crowd of around 150 people. Otherwise, presentations could be held 4-5 hours earlier to a crowd of 20. Only those present may be able to collect the random prize draw.
The slower solo runners especially can start early and will have more time to make cut off times. They will also be benefited by others catching them, passing on best wishes as they did, at a time in the event when you need all the help you can get.
The faster runners also benefit by having early starters to chase, setting up small goals over long periods of time. Otherwise, they charge off after a group start with no one in front and set their own targets.
Some runners don't like the pressure of racing in long ultras and have to refrain from going out too fast with the pack. This way, they don't fall for the fast start, slow finish, set their own pace without the pressure.
With self help in this event, the many cars on the road are spread out over a long distance, not clogging up country roads.
Sure it's lonely at the start, but then, around the other way, it's even more lonely out there buggered, every one else has finished, many have gone home, and you are still going.
Disadvantages:
Is it a race or a time trial ? If it's a race, then there is some one else around you to complete against, not just the clock.
This event has a very narrow start area at the jetty, so with solo runners and relay runners all gathering around, with their crews in cars, it would be a shambles & dangerous.
Many slow runners would only see the better faster runners from behind as they head up the hill never to be seen again. I once ran Burnie 10 km with Steve Monagetti in the field, never saw him at all, group start as normal. Relay teams would also be the same, fast start.
In some cases, this is a great way to conduct the event. I couldn't imagine a normal race up to marathon distance going this way. But longer than this, it seems logical.
In effect, Six Foot Track and City to Surf does the same thing. Seeded & faster runners start before others, therefore, your actual placing is not known until well after the race is finished. This is reverse SFT or C2S.
Interesting exercise in this case, would Coast to Kozi be more interesting with a set finish time ? I suppose all events have a set finish time with time limits.
Many standing on top of Australia as one, wouldn't that be nice instead of being up their solo, freezing in the dark and trying to celebrate.
In effect, the winner at C2K has finished 12- 16 hours before the last runner. Will all competitors wait around for presentations after the last runner has finished ?

Bruny Island Ultra Run

2011-12-04T14:31:00.002+11:00

Where:
Bruny Island, southern Tasmania
Distance: 64.00 kms
Time: 7 hrs 18 mins 43 secs
Rate: 6' 51" per km
Elevation gain: 900 metres
Elevation loss: 850 metres
Weather: cloudy, cool, temp range 12 - 15 degrees, humidity 60% to 50%, wind at start NW 20 kmph up to SW 30 kmph, gusts to 55 kmph at finish
Week: 73.7 km, Dec: 67.65 km, Year: 2860.05 km

As expected all the weather season all day. I decided to start at 6:30 am as there is no set time to start. Daylight is before 5 am so a few slower solo runners were off and running very early. Every one must be finished at the southern end at the lighthouse by 2:30 pm.
One other solo runner also started at the same time and we chatted for about 25 kms before splitting up as each walked or stopped for eats & drinks.
The first part immediately after leaving the Dennes Point jetty is 2.5 kms of up hill. However feeling fresh, we ran all of this on good gravel road that lasted 12 kms. Course turned undulating in this part with us now meeting cars with runners and support crew obviously starting later then we had.
The course after 12 kms turns left on to the main sealed road that basically heads south to the lighthouse. No need to mark the course as there are only two more right hand turns to worry about. The race director marks the 2 km points to allow safe changeover for the relay runners. Some are out a bit but this is only to find a clear area for cars to park.
The road section last around 30 kms, and as it's not my favourite surface, I struggled with both hammies saying they were not happy. This slowed me quite considerably as my early running partner, Marie, scooted away never to be seen again until the finish.
I was feeling good apart from the hammies, and continued to run although slowly dropping time on a rough projected time of 6 and half hours. This would have been just over 6 min per km pace.
Eating and running was fine, it's been a long time since any real long distance running except a training outing from Cotter to Bull's Head and back.
I have worked out that the lack of a winter base of solid distance kms cannot be made up in 2-3 months, but this run takes me forward in this department.
The weather began to deteriorate quickly with the wind changing from NW to cold southerly. The rain started and I added a long sleeved shirt and wrapped the spray jacket around my waist. Hands and fingers got cold, something I dislike when out running.
There was no shelter from the wind as we left the flat sea level part at the Neck and ran past hilly last 20 kms past Alonnah and Lunawanna towards the national park.
The fast solo runners and the relay teams and their support crews all went past, very friendly towards us solo runners. We had numbers ( me No 14) but the relays didn't. Excellent encouragement from all around us as they must have know how tough it was especially battling the southerly winds now blowing at near gale force.
First sighting of the lighthouse, the final destination is about 5 kms away. Plenty of up and down to negotiate before hand, but the finish is there, just around the next, or the next corner.
Upon entering the last few kms, the wind was horrendous, nor keeping the hat on. The last 500 metres is climbing the narrow track up to the lighthouse, really not that runnable after having travelled almost 64 kms.
Touched the building, number recorded by cold and frozen helpers. Someone kindly took my picture to remind me I had finished as well as the certificate handed out to keep.
A quick drink, then down the steps to the car. Very painful getting down, not the quads as expected but the hammies & glutes. A problem I haven't had before.
Presentations at Hotel Bruny at Alonnah, a km from where we were staying at Mrs TF's niece's holiday shack.
Won a $ 20 gift voucher on a running store in Hobart. Might just frame that instead of using it. Back to the shack afterwards, the weather now terrible and not worth the travel back to Hobart across the channel on the ferry.
We lit the fire, had some dinner and off to bed before the sun has set. It didn't get dark until after 9:30, but I was asleep in no time. Almost 12 hours snooze, and I feel good today, except the hammies don't like the siting down.

Last Run For The Mental Side

2011-12-01T16:11:00.000+11:00

Today:
Distance: 3.65 km
Time: 19' 15"
Rate: 5' 15" per km
Weather: sunny, cool, temp 13 degrees, humidity 40%, wind SE 25 kmph
Week: 11.7 km, Dec: 3.65 km, Year: 2796.05 km

Jog around he block just to settle the nerves.
The next hurdle is the short ferry trip across to Bruny Is. It's only a 15 minutes crossing, but even on a calm day, the waves will break over the front of the flat bottomed ferry.
Ready to go otherwise, just recharge the Garmin, turn auto pause off & reread Race Director's instructions. Carbo load, hydrate & get some sleep.
Next read of this will be race report hopefully on Saturday afternoon if I can get a mobile broadband connection.

Easy Does It

2011-11-30T16:11:00.000+11:00

Today:
Distance: 8.05 kms
Time: 44' 05"
Rate: 5' 28" per km
Weather: cloudy, temp 17 degrees, humidity 40%, wind westerly 25 kmph
Week: 8.05 km, Year: 2792.4 km
November: 422.15 kms in 26/30 days at ave 16.23 km per run day

Now at sea level breathing in salt air. Don't experience that very often at home so just another adjustment to make before Saturday on Bruny.
An easy out and back behind Derwent Entertainment Centre, cross new walk bridges ( new since last here in April this year) to Montrose Bay Yacht Club.
Very windy but another adjustment to handle. Felt good all the way, and so it should. Tomorrow, may be another easy flat 5 km, depending on weather.

Weston Park - Monthly Handicap

2011-11-27T14:42:00.000+11:00

Today:
Race distance: 7.0 kms plus warm up
Race time: 33' 10"
Race rate: 4' 43" per km
Group start: 35
Finished: 47th / 92
Weather: sunny, temp 17 degrees, humidity 60%, wind NW 15 kmph
Week: 58.6 km, Nov: 414.1 km, Year: 2784.35 km

Vet's monthly handicap No 171. Easy pace run today with nothing to gain as I missed half of the year away on holidays. Saving my handicap for a good start to next year.
Weather Ok after lots of rain in recent days. Grass had been cut during the week and rain softened up the surface nicely. Good conditions for running.
Finished with end of year presentations and a few drinks in a nice location.
Driving home stopped at Pine Is for 23 minutes in the cool flood waters trying to be as prepared as possible for next Saturday's run on Bruny Is in Tassie. Better start packing.

A Wet Cotter

2011-11-26T12:25:00.000+11:00

Today:
Distance: 27.35 km
Time: 2 hrs 56 mins 35 secs
Rate: 6' 27" per km
Elevation gain/loss: 566 metres
Weather: cloudy, temp range 14-17 degrees, humidity 100% down to 95%, wind mostly calm
Week: 49.8 km, Nov: 405.3 km, Year: 2775.55 km

Joined by Softshoe today for a wet Cotter run. No 155 out there with most being dry and sunny days since I stopped going in winter. However, with 90 plus mils or rain in last 24 hours, all the streams, creeks & rivers were flooded, It proved to be a show stopper.
Started out just after 7 am, no one else turned up, not unexpected with rain still falling. About 3 kms into the run, the rain jackets had to come off as the rain stopped but the humidity was so high, we were saturated from sweat.
Views from top of Mt McDonald were good with the clouds below us and the flooded rivers in sight.
The run thru jelly legs would have been a shocker as any rain now turns the track into mud, churned up by truck tyres.
Behind the new houses of the Urriara village are many gates that need to be opened & closed, a real pain. Then along Bullocks Paddock road came the surprises. Water crossing the road about 7 times from flooded creeks, a sign that we wouldn't make the full 15 mile loop.
Arrived at Padovans Crossing to find the obvious, a crossing covered with water may be a metre high and fast flowing, too fast for safety out there. Cross and get knocked off you feet would have meant being smashed against the rocks down stream & good bye forever.
Turned back towards the village, but to the Brindabella road on wimps way behind the fence that shuts off the construction of the dam site.
Plenty of works has now been done, it looks like progress.
An open day for viewing the dam works has plenty of cars & people waiting around the sausage sizzle & for the guided tour. Thankfully, the sun has come out and they should have a great afternoon.
Only time in 15 years I have been stopped at Padovans by flood waters, a first for everything. However, a good last long run before Bruny is next Saturday.
Easy week coming up, leave for Melbourne on Monday morning, catch boat to Tassie on Monday night & arrive Hobart on Tuesday.

Friendly Friday

2011-11-25T15:47:00.000+11:00

Today:
Distance: 8.15 kms
Time: 44' 37"
Rate: 5' 28" per km
Weather: cloudy, showers about, temp 14 degrees, humidity 85%, wind calm
Week: 22.45 km, Nov: 377.95 km
Year: 2748.2 kms in 47 weeks at ave 58.5 kms p.w.

Friday's are usually busy and mostly I schedule a rest day from running to be fresh for long run on Saturday.
However, two days off running during the week has left me a little short even for a tapering week. Time to get out for a run, showers looked like raining on my parade, but didn't eventuate while I was out.
Back to the indoors, nothing happening at work so I squeezed in 30 minutes in the gym trying to get the technique right for the exercises given to me yesterday. They hurt.
Cotter run tomorrow, looking for a dry day.

Any Excuse

2011-11-24T20:43:00.000+11:00

Wednesday:
Distance: 5.05 kms in 26' 31" at ave 5' 14" per km
Weather: sunny, temp 20 degrees, humidity 40%, wind SE 15 kmph
Today: Nil
Week: 14.3 km, Nov: 369.8 km, Year: 2740.05 km

Too many hours working and not enough living, or at least running. Really not a mental problem as this is easing back week.
Wednesday was a busy day, 13-14 hours at work is not much joy after a few in a row. Every now and then when it has to be done, is Ok.
A short split break meant only a short run, 10 minutes in the river for recovery and 20 minutes in the gym. Not much time to relax let alone eat lunch.
Today, less free time with a couple of jobs to do, so no running. I did get 35 minutes in the gym with some advise and help from our driver trainer who also teaches karate. Some good exercises to complement the ones I do now. His are very tough, but then they have to be.
Hopefully, Friday will be fine and I get a chance to run something.
The gym work helps get some exercise but nothing beats the great outdoors. It must be difficult for those that are injured, sick or in recovery, not to be able to just run for fun. The mental side is just as important as the physical.

Rest & Recovery

2011-11-22T20:25:00.000+11:00

Today:
Distance: 9.25 km
Time: 49' 57"
Rate: 5' 24" per km
Weather: cloudy, temp 18 degrees, humidity 45%, wind NW 15 kmph
Week: 9.25 km, Nov: 364.75 km, Year: 2735.00 km

A rest day yesterday both planned & forced upon me by work commitments. Probably the best of both worlds as there was no debating whether I should or shouldn't take a day off running. No gym session either.
I did however, find an alternative way of strength exercise by using the bars in the bus for chin ups. A few done between each route soon adds up to more than enough for one day. They do get more difficult later in the day. I did struggle to maintain control & form.
Today, squeezed in a short run, just the 9 kms plus 12 minutes standing in the cool water of the river. That combined with 20 minutes in the gym and a few chin ups in the bus resulted in a fairly productive day on the exercise front without being too much. I am tapering or at least easing down this week & next.

Triple Tri - Majura & Ainslie

2011-11-20T18:05:00.000+11:00

Today:
Distance: 18.3 km ( listed as 20 km)
Time: 1 hr 45 mins 06 secs
Rate: 5' 44" per km
Elevation gain/loss: 525 metres
Weather: showers before start, then cloudy and fine, temp 19 degrees, humidity 80%, wind calm & later NW 25 kmph
Week: 121.00 kms, Nov: 355.5 km, Year: 2725.75 km

This was my 4th or 5th time running in a team in the Triple Tri. For some unknown reason, I always get the Mt Majura/Mt Ainslie leg to do. One day, I'll get either of the two easier legs over Mt Taylor or Red Hill.
Today's conditions were perfect unlike the weather yesterday & also in recent years. A shower or two before I started, dry during the run & rain again while we were having coffee at the War Memorial.
The rain had stopped the dust on the trails, but not enough to cause muddy conditions. A bit slippery on the concrete path off Mt Ainslie but still safe enough to run hard.
In fact, I ran hard all the way, really pushed as best I could especially after yesterday's warm weather training run.
For all the hard work, just managed a better time than Kerrie T & just 5 minutes better than Elle.
Really satisfied with today & the weekend's running.
Taper starts now. With rain and /or showers during this week, a day or two off will be good. A chance to keep going into the gym. I feel this may well be my savior during next year.
If you get a chance, feel Princess's arm muscles, sure to impress.

Two Fruits Loop

2011-11-19T20:17:00.002+11:00

Today:
Distance: 28.4 km
Time: 2 hrs 58 mins 27 secs
Rate: 6' 17" per km
Elevation gain/loss: 530 metres
Weather: sunny, temp range 15-26 degrees, humidity 75% down to 50%, wind calm at first then NW at 15 kmph
Week: 102.7 km, Nov: 337.2 km, Year: 2707.45 km

It was supposed to be an easy long distance run with tomorrow's mountain leg of the Triple Tri still to do this weekend.
It was easy to start, but the increasing warmth combined with high humidity ( not my favourite) really did us in later in the morning.
Three of us started probably with insufficient fluids. However, we were close to houses so if we did get desperate, we could find a tap.
The Two Fruits takes in Gordon, Conder, Theodore, Chisholm, Gilmore, MacArthur. Crosses under Long Gully Road into Isaacs, then Yamba Dr underpass back to Farrer, follows the ridge to the next underpass, up onto Wanniassa Hills. Finally, down thru Gowrie back to my place, the start.
Heaps of people out early, mostly walking their dogs, enjoying the nice day.
Slowed a bit late due to lack of hydration, but carrying a back pack wouldn't have been any fun on much a humid day.
Called in to Pine Is for 20 minutes in the cool water on my way to Dickson to collect my race number & chat with team members.
Plenty to drink in the afternoon to rehydrate as well as eating plenty to reload for the Mt Majura/Mt Ainslie Triple Tri leg. A short nana nap after getting home.
Early night into bed, need to rest up if I am to catch the girls running same mountain leg. I'm sure they will have a lead at the changeover, so I had better chase hard.
However, it's a fun team event tomorrow, so if I don't catch them, or at least run a better time, it's all good training. It would give them something to chatter about for a few days.

A Slick Brown Fox

2011-11-18T13:13:00.000+11:00

Today:
Distance: 14.05 km
Time: 76' 52"
Rate: 5' 28" per km
Weather: mostly sunny, temp range 24-27 degrees, humidity 50% down to 35%, wind calm to NW 10 kmph
Week: 74.3 km, Nov: 308.8 km, Year: 2679.05 km

A fairly standard run from home thru Gordon to the nature park, along the river track to Pine Is.
Stop for 15 minutes in the river, then back home behind Bonython, the gravel track to Woodcock Dr, then up Johnson Dr to home.
Nice day, warm & sunny, humidity a bit high. I hope the girls got out to get used to Hawaiian weather for Honolulu marathon in a few weeks time.
Otherwise, the quick brown fox was too slick for me, spotted in the grass in the nature park.
Good day out, rest now, may be a bit of gym work tonight if nothing to do. Otherwise, a biggish weekend coming up. may be a nana nap, wouldn't that be good this afternoon at work.

Theodore Hills

2011-11-18T00:37:00.000+11:00

Thursday:
Distance: 19.45 km
Time: 1 hr 52 mins 48 secs
Rate: 5' 48" per km
Elevation gain/loss: 300 metres
Weather: sun/cloud, temp range 18-22 degrees, humidity 55%, wind calm
Week: 60.25 kms, Nov: 294.75 km, Year: 2665.00 kms

A night shift mid week hilly run from home to the Theodore sub station. Then a circuit around Tuggeranong Hill going over the ridge to Conder, then back to the sub station.
The return back home via Calwell oval and shops is easier than going out. Some good speed going back making up for the tough up hill around Tuggie Hill.
An enjoyable run today, felt Ok, and so it should only a couple of weeks out from an ultra.
As Ewen noted, Calwell oval in top shape, grass surface is beautiful and great for running. Just needs enough water to maintain as it is, and cut regularly during summer.

Three Day Update

2011-11-16T13:14:00.000+11:00

Monday:
Distance: 15.1 kms in 84' 36" at 5' 36" per km
Weather: sunny, temp 25 degrees, humidity 50%, wind NW 20 kmph
Tuesday:
Calwell Oval - 13 laps in lane 5 bare feet plus warm up & cool down
Distance: 10.15 kms in 49' 34" at 4' 53" per km
Weather: sunny, temp 21 degrees, humidity 45%, wind NW 5 kmph
Today:
Distance: 15.55 kms in 1 hr 43 mins 33 secs
Weather: cloudy, temp 20 degrees, humidity 50%, wind light east 5 kmph
Week: 40.8 kms, Nov: 275.3 km, Year: 2645.55 kms

The home phone land line has failed so I had to fire up the mobile broadband on the lap top to stay in contact with the outside world. Don't know when it will be fixed.
Monday, a run to Pine Is for a recovery session is the river, desperately needed. Good easy run.
Lunch date on Tuesday in the city, so a short session on Calwell oval. Beaut day on recently cut grass, slightly slower by choice than on Sunday afternoon. Good outing.
Today, met Maria White at Long Gully road to show her the new MacArthur circuit for the Tour de Mountain ( Ridges) course in Dec. That loop just over 6 kms, so did another 9.5 kms around Farrer to make the outing worth while. Nice day again, cloudy today, but Ok.

Calwell Oval - 20 laps in lane 5

2011-11-13T17:50:00.000+11:00

Today:
Afternoon:
Distance: 9.45 kms in 42' 01" at ave 4' 26" plus cool down 750 metres
Weather; sunny, temp 26 degrees, humidity 30%, wind north 15 kmph
Week: 110.7 km, Nov: 234.5 km, Year: 2604.75 km

Nice afternoon after being down in the Orroral Valley. Tood good to waste in the chair, so rode the mtn bike down to Calwell oval for a few kms on the nice soft grass in lane 5. Grass is just about perfect for bare feet running.
Usual 5 laps, stop for drink, change direction, repeat. Finish with short cool down and ride the bike back home.
Last time on the oval was on 15th Sept when averaged 4' 39", so an improvement in ave pace of 13 seconds per km.
Need to keep these sessions going to maintain speed that is lost with long slow distance training runs.
I intended to do this session during the week, so a slight change of plans, for the good.

Orroral Valley

2011-11-13T14:49:00.000+11:00

Today
Distance: 6.65 km
Time: 38' 42"
Rate: 5' 49" per km
Weather: sunny, temp 22 degrees, humidity 45%, wind calm
Week: 100.5 km, Nov: 224.3 km, Year: 2594.55 km

Drink station attendant at the old Orroral Tracking Station used between 1965 & 1984 to assist with the moon space program & landings. Now left as it was after the buildings were removed, the kangaroos, rabbits & snakes have moved in. A wonderful place to relax and good running trails. Plenty of hills.
Today, waited for the last of the marathon runners to leave and followed them to Kerrie's drink station on the bridge at the Orroral River crossing. Ran back with Kerrie after packing up her gear. Nice easy pace while Kerrie did a bit of chatting.
Run kms down from last week due to bad weather early and a shorter long run on Saturday. All's good.

Mt Rob Roy for 42nd time

2011-11-12T18:30:00.002+11:00

Today:
Distance: 40.55 km
Time: 5 hrs 0 mins 46 sec
Rate: 7' 35" per km
Elevation gain/loss: 980 metres
Weather: cloudy to start then sunny, temp range 15-25 degrees, humidity 75% down to 35%, wind mostly calm, nice day
Week: 93.85 km, Nov: 217.65 km, Year: 2587.9 km

Ran solo today as many others are involved with the Deep Space mountain marathon events tomorrow from Honeysuckle Tracking Station to Orroral Valley.
Started a little later than normal for a Saturday, around 8:30 am. Usual way to Theodore and the sub station. A bit slower as I had the backpack with drinks & eats, weight about 3 kgs, and not use to having the extra to worry about.
However, walked the steeper up hills going to the top of Mt Rob Roy including the side rough track to the trig that is the top of the mountain, standing a metre or so above 1100 metres.
Back to the fire trail, down on to the open paddock and up to Big Monks, another trig marked peak. The hang gliders use this to fly over the valley, nice views today over Tuggeranong.
A group of 5 walkers with all the gear were on their way up to Big Monks as I left for the down to the reservoir at Banks. From there I turned left and followed the tracks behind the houses Banks to cross to Gordon and eventually arrive at Point Hut.
Plenty of people there as well, so I continued on to Pine Is. Occupied again, so onwards to the loop track at the top end car park, just adding distance. I knew I would be light on if I couldn't find some more.
Back home behind Bonython and the gravel track to Woodcock Dr, thru Gordon to Johnson Dr and finally home.
A big drinking day as the humidity drew the sweat out early, singlet soaked from the start, but dried out as the humidity dropped.
Slower than last week at the Cotter to Bull's Head run. Some fatigue still from that run, so I may need to start the taper earlier than expected to be fresh for Bruny Is on 3rd Dec.
Not sure how many kms I will get done tomorrow at Orroral valley during the race while doing drink station duties. I would like to get a few done, even if to just get over the 100 kms for the week.

No Effort Today

2011-11-11T22:02:00.001+11:00

Today:
Distance: 10.5 km
Time: 57' 16"
Rate: 5' 27" per km
Weather: sunny, nice day, temp 21 degrees, humidity 40%, wind northerly 10 kmph
Week: 53.3 km, Nov: 177.1 km
Year: 2547.35 kms in 45 weeks at ave 56.6 kms p.w.

I don't usually run on Fridays, but I counted yesterday as a rest day.
A nothing type run day, just round the river and nature parks, usual tracks. Finished at the river for 15 minutes in the water, very nice.
Speaking of water & very nice locations. I heard on the radio today that Vanities Crossing is going to be closed to vehicle traffic soon with gates erected. Seems the authorities believe vehicles may contaminate Canberra's water supply. Taken a long time to work that out !!
Bush walkers & mountain bike riders will still be permitted on the roads, there was no mention of runners.
Looks like we can still go out there for our fix of fresh air. One day the trees will grow back and provide some shade, just like in the good old days.

Hardly Worth The Effort

2011-11-10T21:08:00.000+11:00

Today:Distance: 4.3 km
Time: 23' 17"
Rate: 5' 25" per km
Weather: mostly sunny, temp 20 degrees, humidity 45%, wind, NW 30 kmph
Week: 42.8 km, Nov: 166.6 km, Year: 2536.85 km

The short run was only an excuse to get to the river. Sadly lacking proper recovery this week due to some terrible weather, and a couple of days when time got away from me.
Today, bit short on time again, too much to do, some things I have been leaving just had to be done.
Main purpose was to get into the river, although the water temperature is getting a little too warm. Very nice 12 minutes, it does work wonders. A few stretches as well, felt really good this afternoon.
Vanities is the place to go to get nice cool water.

Puddles & Mt Taylor

2011-11-09T21:24:00.002+11:00

Tuesday:
Distance: 7.75 kms in 41' 35" at 5'22" per km
Weather: cloudy, light drizzle, temp 20 degrees, humidity 90%, wind north 10 kmph
Today:
Distance: 20.15 km
Time: 1 hr 57 mins 50 secs
Rate: 5' 51" per km
Elevation gain/loss: 315 metres
Weather: part sun/cloud, temp range 22-26 degrees, humidity 77% down to 55%, wind NW 15 kmph
Week: 38.5 km, Nov: 162.3 km, Year: 2532.55 km

Tropical weather this week and I have been lucky as I have just missed a couple of major down pours around lunch time.
Yesterday was going to be a rest or easy day, the midday shower almost had it being the rest day. But shortly after the heavy rain stopped, I decided to run around Lake Tuggeranong. Something I rarely do, it's boring, flat & there are other people normally crowding out the paths.
Plenty of puddles & water lying about, so wet feet all the way. A nice easy run, bit of a change to be getting wet during the run instead of afterwards in the river.
Today, part of the plan. A run from work to the top of Mt Taylor and back. A straight forward course, outside of Lake Tuggie, up Athllon Dr to the horse paddocks, fire trail on Torrens side to the walking trail to the top of the mountain.
Down the easy Sulwood Dr side, along to Athllon Dr and follow that all the way to the town centre and back to work. On the warm side towards the finish, and humid as well, tropical weather.
Tired in the afternoon, the humidity I don't handle that well. Could have easily had a nana nap, but no time.
Good mid week training run, only walked a few of the really nasty steps & rocky steep parts on the climb up the mountain. good pace on the way back.

Tropical Weather

2011-11-07T21:26:00.000+11:00

Today:Distance: 10.6 km
Time: 59' 39"
Rate: 5' 37" per km
Weather: part sun/cloud, temp 25 degrees, humidity 50%, wind NW 20 kmph
Week: 10.6 km, Nov: 134.4 km, Year: 2504.65 km

Nothing much to report, just an easy outing. But the weather was very tropical, the temp was warm, and the humidity was high as I was under a drenching for a few minutes from a rogue, feral cloud.
A couple of minutes later, the sun was out, then the wind started naturally as I was about to turn to face it.
A good change from the recent warm sunny days, but I like them better. Must get used to all conditions.
Janene, if you read this, as I still can't work out how to comment on your blog.
How is your bilirubin count ? Mine has always been high ( 19), just inside the range of 2-20.
This I think is a liver function reading, but it can be an indicator of other problems. Anyway, it's a fatigue indicator. How to control it, don't know ?
Just another question to ask.

Aranda & Arboretum

2011-11-06T13:51:00.001+11:00

Today:
Distance: 16.4 kms
Time: 123' 47"
Rate: 7' 33" per km
Weather: sunny, warm, temp range 20-27 degrees, humidity 50% down to 45%, wind mostly calm then NW 15 kmph
Week: 137.15 km, Nov: 123.8 km, Year: 2494.05 km

We had to map & measure the new January vet's monthly handicap course today to enable the map to be in the Vetrunner magazine at the end of this month. No magazine in December.
Really nice morning at the start at Bindubi St, up from where we once ran a monthly handicap a few years ago. The course takes in most of that course and part of the old Rani Road course. Walked along pushing the measuring wheel as one distance calculator as well as our GPS's. Allowing for the rocks on the track, and averaging the GPS's, we found 6 kms in distance for the long course. The two shorter courses turn under the GDE, nice place to be a marshall on the day.
On my way home, I stopped at the Arboretum for a recovery jog on the lower trails closer to the Tuggie Parkway. Distance 10.4 kms easy done. Don't need any more hills for a few days.
Lack of sleep last night, over tired I guess. Try for a nana nap this afternoon, bit of house work to do before that happens. Otherwise, feel good today, looking for some rain or showers mid week as an excuse for a rest day.

Cotter to Bulls Head

2011-11-05T17:24:00.001+11:00

Today:
Distance: 56.15 km
Time: 6 hrs 20 mins 26 secs
Rate: 6' 46" per km
Elevation gain: 1542 metres
Calories burned up: 3850
Weather: cloudy to start then sunny, temp range 10-28 degrees, humidity 90% down to 25%, wind mostly calm
Week: 120.75 km, ( one day to go) Nov: 107.4 km, Year: 2477.65 km

Excellent day to run from Cotter to Bull's Head high in the Brindabella Ranges. Usual start through Pierce's settlement out to Vanities Crossing. Not as cold as it has been, very nice. Shoes off on the way out, too far to go with wet feet.
Then at relay changeover, left up Wark's Road stopping at DS7 gate where Mick turned back at 15 kms, so he ran 30 kms for the day.
Nick turned just after DS6 on top of the hill at 20 kms, so he ran 40 kms for his day. We continued on to Bendora Dam road where we met a group of 8 or 9 mountain bike riders enjoying their day.
At Bull's Head, instead of turning back the same way, we ran on Mt Franklin Road to Old Mill Road where the Brindabella Classic once or twice turned. It's a bit rocky and rough this road, but it's different from going back down Bendora Dam road.
Old Mill Road meet Wark's Road about 2 kms from DS6 where we had left our back packs hidden.
A good time as our drinks had finished as the temperature rose to the high 20's. Refilled from a fast flowing & clear creek, cool as well.
A good pace down hill past DS 7 to the now open, sunny & very warm trail above Vanities Crossing. A great location that on arrival, a couple of blokes were in the water enjoying a beer & had the sausage sizzle under way. Offered us some refreshments, but I think they would have come back up as quickly as they went down. Cooled off in the water, then the last 6.5 kms back to the start at Cotter.
A top day out, tough, very warm, dry & dusty. But we got the job done, and enjoyed ourselves.
Felt Ok all the way, surprised how well the 2nd half went, and happy with the overall time & km rate.
Especially when considering the elevation gain & loss. No soreness or real fatigue at present, no doubt I will sleep well tonight.

Nice Day, Too Good to Waste

2011-11-04T21:17:00.000+11:00

Today:Distance: 8.75 km
Time: 49' 12"
Rate: 5' 37" per km
Weather: sunny, temp 22 degrees, humidity 35%, wind calm
Week: 64.6 km, Nov: 51.25 km
Year: 2421.5 kms in 44 weeks at ave 55.03 km

Too good a day to sit inside and listen to others and drink coffee.
Even through tomorrow is a long, hilly training effort, I decided to roll the legs over at a very easy pace. Nothing special, just down to the river. No snakes, they have moved to Stromlo Forest park to frighten the cross country runners.
Finished with 15 minutes in the river, warm enough now to swim, and still cool enough to soothe away any aches.
Vanities will be much colder tomorrow, crossing it twice will be interesting.

Touring Kambah

2011-11-03T22:07:00.000+11:00

Wednesday:Distance: 8.9 kms in 45'43" at 5'08" per km
Today:
Distance: 18.1 km
Time: 1 hr 38 mins 27 secs
Rate: 5' 26" per km
Elevation gain: 195 metres
Weather: part sun/cloud, temp 20 degrees, humidity 40%, wind calm
Week: 55.85 km, Nov: 42.5 km, Year: 2412.75 km

Yesterday, an easy run around the bike paths near home before attending the monthly handicaps sub committee meeting.
Today, I didn't want hills as Saturday will have more than enough. Started from work over to the bike path that follows Drakeford Dr past Kambah Village to Sulwood Dr. Turned left to Kambah Pool Road.
Followed that down to the golf course. There is a grassy track, bit overgrown beside the course that leads to Gleneagles estate. Then across the open paddock to the Tuggie Creek rock crossing. Easy after that to Pine Is. Stopped for 15 minutes in the river and an easy jog up the road back to work.
Nothing much to report, no one else about, may be the lack of sunshine put the lunch time crowds off the nice surroundings of the picnic area.

Felt good all the way, water recovery as usual helps.

Intervals on Dirt

2011-11-01T21:46:00.001+11:00

Today:
Distance: 15.5 kms on 77' 37" at ave 5' 00" per km
including 5 x 1 kms at ave 4' 30" ( easy) and 4 x 500 metres at ave 2'10"
Weather: sunny, temp 20 degrees, humidity 45%, wind light NW 10 kmph
Week: 28.85 km, Nov: 15.5 km, Year: 2385.75 km

I would rather run these sessions on the grass, bare feet. But it's too much hassle to get to Calwell at lunch time just to find the school kids playing and lane 5 not available.
During a day shift at work, I run behind Bonython to a gravel track that links up with Woodcock Dr at Gordon.
It's not flat, a couple of slight rises, and in places the gravel is a little soft. It's a good place away from every one to stretch out and try to keep the fast legs alive.
The 1 kms weren't pushing fast, but I did try to give the 500's a bit of a go.
I ran 6x 1 kms on two weeks ago and have improved by 10 seconds a km on that effort. That's pleasing, if I can now use that in a race or two, or more importantly, allow me to run faster downhill.
A beaut day, nicely mild without being too warm. Jogged down to the river afterwards for 15 minutes standing in the river. The northsiders don't have this luxury for their recovery, it's the best after a run, finishing with an easy 1 km back to work to loosen up again.

Enjoying the Sunshine & Water

2011-10-31T21:02:00.000+11:00

Today:Distance: 13.35 km
Time: 77' 07"
Rate: 5' 46" per km
Weather: sunny, temp 19 degrees, humidity 45%, wind calm
Week: 13.35 km, Year: 2370.25 km
October: 472.00 kms in 28/31 days at ave 16.85 kms per run day

A nice day for a recovery run along usual tracks behind work. Nothing much to report, one blue tongue lizard also enjoying the warm day.
Stopped at the river for 12 minutes in the water to aid a couple of tired legs after a weekend of tough running. All seems Ok, must have been the massage last Friday that helped. Nice soft hands still found the couple of sore spots.
Last day of October today so the monthly running kms have jumped by big amounts since the low kms of the long holiday.
After Centennial Park in February, the monthly totals go like this:
March - 62.1 km
April - 165.45 km
May - 168.8 km
June - 105.55 km
July - 114.7 km
August - 176.5 km
Sept - 386.35 km
Oct - 472.0 km

It's only due to a good plan, a good recovery regime, experience & probably lots of luck that I don't have any injuries. Planned rest days are essential, but so is doing the hard yards as required by the coach.
A big November with a good run to Bulls Head & back on Saturday. A nice sunny warm day is forecast, should be fun. As always, looking forward to Vanities Crossing on the way back.

Arboretum - Monthly Handicap

2011-10-30T15:10:00.001+11:00

Today:
Race:
Distance: 7.0 kms in 33' 44" at ave 4' 49" per km
Start group: 35
Finished: 20th/ 102
Warm up & cool down:
Distance: 10.25 kms in 56' 30" at ave 5' 31" per km
Weather: sunny, temp about 17 degrees, humidity 45%, wind WNW 20 kmph
Week: 113.00 km, Oct: 458.65 km, Year: 2356.9 km

It's a tough undulating course on the western side of the Arboretum, a great location that will only get better as the trees grow.
Rain during the week settled the track surface nicely, just a couple of soft spots where machinery had loosened the track.
Felt really good after yesterday's outing in the Namadgi National Park. A good solid run from near the back at the start, caught plenty after the turnaround except Ewen & Janene in particular.
Stopped at Pine Is for 22 minutes in the cool water which has helped plenty.
Bit low on the weekly kms but a rest day on Tuesday and a short run before a massage on Friday were both needed. I should benefit from both next week.

Honeysuckle & Orroral Valley

2011-10-29T15:35:00.000+11:00

Friday:
Distance: 9.00 km in 48'11" at 5'11" per km
Weather: sun/cloud, temp 15 degrees, humidity 66%, wind calm
Today:
Distance: 36.75 km
Time: 4 hrs 23 mins 56 secs
Rate: 7' 10" per km
Elevation gain: 1043 metres
Weather: cloudy, light drizzle at start then fine, temp 16-19 degrees, humidity 95% down to 80%, wind calm
Week: 95.75 km, Oct: 441.4 km, Year: 2339.65 km

Friday was an easy flat run around the suburbs before a massage at noon. No real problems found which was a surprise, felt good.
Today, a group of us ran from the old Honeysuckle Tracking Station over the range to the old Orroral Tracking Station to measure the distance for the Deep Space Mountain marathon & other events in 2 week's time. It's an out and back course so the turnaround point will be just outside the entrance gate at 10.55 kms, back to the start for the half marathon & a double for the full. Very tough events.
Then Mick, Alvin & Softshoe ran out towards Smoker's Trail. Peter T & Carol returned to the start. Mick & Alvin turned at the top of the main hill and went back over the range to the start.
We continued on to Smoker's Trail, then across the valley on a soft & not level grassy trail. A bit of water logged parts, but we got through with wet feet.
Ran well mostly, only walked the steep up hill climbing the range.
Heaps of kangaroos about, curious & not moving until necessary. One dead wild dog, just bones.
Great day out in the national park. Excellent training area.
Thanks to the guys, Carol & John H for their help & great photos on John's Facebook page.

Three Day Update

2011-10-27T22:40:00.003+11:00

Tuesday: Rest day
Wednesday:
Distance: 20.7 kms in 2 hrs 4 mins 55 secs at 6' 02" per km
Today: 15.00 kms in 83 mins 45 scs at 5' 35" per km
Weather: both days, cloudy, temp 12-15 degrees, humidity 60%, wind SE or E 15 kmph
Week: 50.00 kms, Oct: 395.65 km, Year: 2293.9 km

The weather closed in for a rainy crappy day on Tuesday, so took the planned rest day I had hoped to get. Also had a few others bits and pieces to do, so it worked out well.
Wednesday, a long hilly run starting from home to Theodore sub station. Then the full circuit of Tuggeranong Hill, back to the sub station. Back home via Calwell oval.
The grass was being cut as I ran through the area. lanes 5 & 6 look good now, just need a warm sunny day to appreciate what we have and to a churn out a few laps.
Today, a run down to the river. No where near as hilly as Wednesday. Very quiet on the trails and a nice easy outing, felt good.
Not sure if I'll get a run done in the morning. Having massage at 11:30 am, so no running afterwards to undo all the good work. I know this one will hurt, a few sore spots need attention. best to get them fixed now, than run through and get injured.
Otherwise, all is good.

Recovery Run

2011-10-24T23:49:00.000+11:00

Today:Distance: 14.3 km
Time: 83' 10"
Rate: 5' 49" per km
Weather: part sun/cloud, temp 26 degrees, humidity 36%, wind NW 26 kmph
Week: 14.3 km, Oct: 359.95 km, Year: 2258.2 km

The weather is supposed to turn a bit average during the week. I'm waiting for a nasty one so I can have a rest day.
However, today was Ok except for the wind. A standard run down to Pine Is from home. I'm on night shift at work, so running in the morning.
Stopped to have 15 minutes in the river, very nice. Then a much slower jog home.
Nothing to report, felt Ok, but that was far enough.
Ewen, on Sunday at the Arboretum, the course is on the western side of the hill. The short course is not flat but it stops short of the hilly parts of the long course.
The up and downs are long drawn out affairs, not steep at all, but will take some doing. I see lots of Frylink competitors walking from the 2 km to 3 km marker with a fast down hill finish over the last 500 metres on the road.
You and Ruth will hate the long course, it looks hard & it is hard. But it will be fun.

Arboretum - laps around the outside

2011-10-23T18:54:00.002+11:00

Today:
Distance: 45.4 km
Time: 5 hrs 16 mins 24 secs
rate: 6' 58" per km
Elevation gain: 750 metres
Weather: sunny, temp range 11- 27 degrees, humidity 95% down to 25%, wind mostly calm then up to NW 25 kmph
Week: 127.8 km, Oct: 345.65 km, Year: 2243.9 km

Softshoe joined me to run 5 laps x 8.33 kms each plus a bit extra around the outside of the Arboretum.
We started from outside the main gate as it is locked due to construction work. The first 2 laps were anticlockwise so going up the gun barrel first, the undulating hills on the western side, to be used next Sunday for the vet's monthly handicap. Changed direction for laps 3 and 4, then back to anticlockwise for lap 5. An out & back to make the distance over 45 kms which we planned to achieve.
The course followed the power lines to the southern end, then on the open flatter trail next to the Tuggeranong Parkway back to the start. We stopped to replenish drinks & to get something to eat after each lap. It started out mild but humid then the heat really was noticeable but the humidity dropped quickly.
A great course with plenty of challenges, certainly one we will do again, may be another lap or two if the weather permits, ie, doesn't too much warmer.
Finished at Black Mtn peninsular for 10 minutes in the water mainly to wash off the dirt & sweat. It's not quite cool enough for proper recovery.
Then a couple of hours walking around the Leisure & Pleasure show at EPIC, felt Ok at the time but tired now.
looks like a couple of easy days coming up to recover.

Helping Out at Two Peaks

2011-10-22T18:32:00.000+11:00

Today:Distance: 18.1 km
Time: 1 hr 58 mins 20 secs
Rate: 6' 32" per km
Weather: cloudy, temp range 18-23 degrees, humidity 65% down to 40%, wind calm
Week: 82.4 km, Oct: 300.25 km, Year: 2198.05 km

Softshoe and myself volunteered to do the drink station & road crossing safety on Mt Ainslie road during the AMRA Two Peaks event starting from the Mt Majura Winery.
The runners & walkers would have had a perfect morning for the event, nice mild cloudy day with no wind. We waited until the last 2 girl walkers went thru, then ran 5 kms to collect course marking signs.
Later after returning to the start, we ran another 13 kms around the first part of the course leaving out the two mountain peaks. Easy pace again checking the course.
A good day, a few more kms in the bank without pushing the pace as we would have done if we had entered the race itself.
Excellent turnout in numbers from a good starting location.
Long run tomorrow from the Arboretum.

A Week Going Well

2011-10-21T21:52:00.000+11:00

Today:Distance: 16.1 km
Time: 91' 31"
Rate: 5' 41" per km
Weather: sunny, temp 26 degrees, humidity 30%, wind NW 15 kmph
Week: 64.3 km, Oct: 282.15 km,
Year: 2179.95 kms in 42 weeks at ave 51.9 km

Another nice day to finish the working week. A run in the usual nature park/ river area locations.
Stopped by an upset frilled neck lizard in the nature park near Woodcock Dr.
Finished run at Pine Is with 15 minutes standing in the river, great. Very few about in contrast to earlier in the week.
Drinks duty at the Two Peaks event on Saturday morning. Probably only a shortish run, long run on Sunday.
News from Mrs Muscles injury is not good, upset at the running prospects in the short term at least. She will come good, a tough lady trying to get back on the trails.

A Fast Moving Echidna

2011-10-20T20:22:00.000+11:00

Today:Distance: 14.4 km
Time: 80' 21"
Rate: 5' 35" per km
Weather: sunny, temp 25 degrees, humidity 28%, wind NW 19 kmph
Week: 48.2 km, Oct: 266.05 km, Year: 2163.85 km

Another beaut spring day in the nation's capital.
The Queen is here at the moment, but she is staying in Yarralumla. Apparently the G-G had to move out of her room to make way for the Queen & her hubbie. They could have stayed at my place and had their own room, plus own private facilities. Close to public transport, nice running trails close, quiet neighbours, no road noise. May be next time.
Enjoyed the nice day, running near Woodcock Dr in Gordon so not near the river, I came up to a fast moving echidna, nice solid size. As I slowed getting closer, down goes the head and became a small prickly bundle. So cute.
Finished as I often do, with 10 minutes in the river, so nice.

Less Than An Hour

2011-10-19T21:34:00.000+11:00

Today:Distance: 8.45 km
Time: 46' 20"
Rate: 5' 29" per km
Weather: sunny, temp 22 degrees, humidity 33%, wind NW 10 kmph
Week: 33.8 km, Oct: 251.65 km, Year: 2149.45 km

No split shift today, so just an hour for lunch. A bit more than an hour if you include getting changed time, shower time, chatting time etc. That doesn't include eating lunch which can be done at any time.
I needed an early finish at work to get Mrs TF to the airport tonight, complicated by the Queen arriving at 6 pm. We were unsure of any traffic delays. All Ok, she arrived in Hobart just after 9:15 pm, a bit of a rough trip, but safely.
Run today nothing special, except for two huge kangaroos on a track in the nature park near the south end of Pine Is car park. Arrived at a corner, both of them on the path in front of and scared the daylights out of me, very big, A short trip out to near Point Hut and back via Bonython to make the most of a really nice day. A nice 8 minutes in the river to finish off, then a short jog back to the depot.
Hopefully, a longer run tomorrow.

Longer Intervals

2011-10-18T22:00:00.002+11:00

Today:Distance: 13.2 km
Time: 66' 56"
Rate: 5' 04" per km ave
Weather: sunny, temp 20 degrees, humidity 33%, wind NW 10 kmph
Week: 25.35 km, Oct: 243.2 km, Year: 2141.0 km

Ran 6 x 1 km intervals on the gravel track between Bonython and Woodcock Dr in Gordon. Averaged between 4'35" and 4'39" per km so not fast, but a little quicker than the undulating trails I usually run.
It's a nice area to run and part of the usual track I run about 5 times a week. A neat little up hill just to change stride pattern near the Bonython end mixed in with some soft gravel. All Ok, but it does slow the pace.
Finished there, ran down to Pine Is beach for 15 minutes in the cool water. This day, no one else about, I presume the older kids have gone back to school.
Good session, nice day out, very enjoyable.

I Think It Had Legs

2011-10-17T22:15:00.000+11:00

Today:Distance: 12.15 kmTime: 69' 17"
Rate: 5' 42" per km
Weather: sunny, temp 18 degrees, humidity 27%, wind SW 9 kmph
Week: 12.15 km, Oct: 230.00 km, Year: 2128.8 km

Nice easy nothing run just enjoying a mild sunny midday. The river track between Pine Is and Point Hut always throws up surprises, some of the human kind as well.
If it's not snakes or the odd rabbit, kangaroos don't get a mention, too many of them, then it can be anything else mother nature has created.
Today, it looked like a snake, not a brown or black, but a solid tiger maybe. But I think it had legs as it turned away from me fairly quickly. A nice goanna or big lizard. Still scarey until identified.
Perfect day to be out, a few kids about on the beach, even a couple in the water, as cool as it is.
Good run today, very under control. Finished with 12 minutes standing in the water, nice.

Great Sunday

2011-10-16T21:06:00.000+11:00

Today:Distance: 15.4 km
Time: 86' 52"
Rate: 5' 38" per km
Weather: sunny, temp 18 degrees, humidity 30%, wind NW 25 kmph
Week: 104.85 km, Oct: 217.85 km, Year: 2116.65 km

Waited till it was a bit warmer to run today. It was almost 24 hours since I finished the longer run yesterday, recovery time.
Ran down to Pine Is from home, heaps of people about enjoying the sunshine. Stopped for 10 minutes to stand in the river at Pine Is. Water cool but nice on legs.
Felt Ok today, no problems considering a 54.5 km running weekend.

Touring Tuggeranong - Southern Canberra

2011-10-15T14:18:00.001+11:00

Today:Distance: 39.1 km
Time: 4 hrs 30 mins 13 secs
Rate: 6' 55 " per
Elevation gain: 656 metres
Weather: mostly cloudy, temp range 13-19 degrees, humidity 90% down to 65%, wind mostly calm
Week: 89.45 km, Oct: 202.45 km, Year: 2101.25 km

Three of us left just after 7 am heading towards Tuggeranong Hill to get some of the up hill work out of the way early. The climb over the ridge to Conder is a bit rough but the views are well worth the effort. The distant mountains were covered in low cloud, thus it made it a very humid run.
The sub station behind Theodore starts the usual Two fruits loop on the fire trails behind Chisholm, Gilmore, MacArthur, the Long Gully road underpass into Isaacs.
We only did a short part of Isaacs before heading to Farrer, up on to the Wanniassa Hills, down thru Gowrie back to the start. Distance at this stage exactly 30 kms.
I did another 9 kms to make the run worthwhile, mostly flat on the bike path around Isabella Plains.Nothing exciting about the run, a nice morning except for the humidity, pleasant otherwise.

Just A Friday

2011-10-14T20:34:00.001+11:00

Today:Distance: 10.35 km
Time: 56' 13"
Rate: 5' 26" per km
Weather: mostly sunny, temp 18 degrees, humidity 60%, wind calm
Week: 50.25 km, Oct: 163.35 km
Year: 2062.8 kms in 41 weeks at ave 50.3 km p.w.

Nothing special to report. Ran to Erindale shops to meet Mrs TF, then drove car home for lunch. Drove back to work, and had enough time for another couple of kms. Nice easy running with few hills.
Finally reached an average of 50 kms per week for the year. That's Ok considering the slack winter I had running while away on holidays for 5 months.
May be I could lift this to 60 kms with an effort over the last 2 and half months. I certainly need plenty in the next 7 weeks to get Bruny Is run done.