Consistency + Reliabilaty = Improvement

Consistency has long been the catch word amongst most of us at BMMC training sessions and with the current climate of discussion once again coming back to this very topic it seems the grey matter has found a floor (that's right not a ceiling) in this concept. For if you are looking for improvement, consistency is undoubtedly a key focus. However assuming that having other people to call on for group training sessions will only increase your consistency due to the intrinsic feedback of "I cant let them down" combined with the extrinsic feedback of "** insert personal insults here**" when you don't turn up to a prearranged session.

THEN: by not being reliable in your attendance at prescribed group sessions (ie BMMC runs) then soon the group will stop inviting you. THERE FOR losing both intrinsic and extrinsic motivators that the group provided. HENCE decreasing consistency. THUS effecting improvement in the negative.

SO: Consistency + Reliability = Improvement (or C+I=Imp.)

Monday 6th April
Reliability factor minus 5. Failed to turn up to morning swim at the Brook. However following sheepish enquires (bar none) it appears no one else managed to raise themselves from there slumber. Reliability reinstated on precedence theory.

PM, the MonRun. Having been OS for the better part of the past month and failed to manage a single lap of the bridge the day following our return. It was with the desire to rebuild some form of credibility amongst the gnomes of Nepean. A small turn out dominated by staff influenced the decision to alter the standard and having cross the iron bridge we turned at the former members house and headed out along the partly constructed river track. Out through the slightly overgrown trails to the bard wire traverse, through the old quarry and back behind the old enemy and caravan park to the car park. a most enjoyable variation that will be considered as a permanent alternate to the current run. Olive getting faster by the run.

Tuesday 7th April
A hard lesson learnt but a 6am start is a 6am start. Having altered the run start from the Lucasville Resort to the tennis courts all that it had been altered for slept in or turned up late to miss the run (even if it did turn out to be 1min 30seconds, late is late). As it was only Whollie and I, and remembering Whollie had control of this one it was the black trails with white lines that dominated today's run. 50 minutes around the lagoon and back streets of the Brook. Nice pace and enjoyed the return to an old standard.

Wednesday 8th April
Another no show at the Brook only to again be redeemed by no one elses attendance. I am a little disappointed to have sacrificed 2 opportunities to point out that individuals had failed to arrive to a scheduled session, however such is life.

PM, solo run number 2 in the space of 5 days. I don't think I have run solo twice in a week for over 10 years. I'm changing. Start at Knapsack Oval and a lap around the inner circle quarry link. Felt really good and worked at a solid tempo from top of Marges lookout back around to Knapsack via quarry. 45 minutes.

Thursday 9th April
Let it be said "I'm on holidays, I don't need to run at 5.4am" is the weakest cop out excuse I have ever heard (but please read on things can always change). Absent of the Sleep Train, we meet at the National Park Gate for a cruise through the National Park (a strange place to meet for such a run I know) on Euroka via river circuit. Pez (A), Whollie, the Fat Kiwi, Dr Phil, Animal and myself set of sticking to Oaks fire trail initially due to poor light. At Iron bark picnic area turned left down into Euroka, through to Bennets ridge track till river exit and back along single track to Euroka. On the sharpish exit up the hill side at Euroka, Whollie fell into one of his terrible bouts of turret's. Fortunately having anticipated such an episode most of us had surged a little in the lead up to clear our auditory receptors from such outbursts. Finished along single track to road above causeway and up hill to gate. 1hr 5mins.

Friday 10th April (Easter Fri)
Clocked in rest day for no reason in particular other than it just happened that way.

Saturday 11th April (Why does every other day get Easter before it but not Sat?)
Building of the long run, 90mins 2 weeks ago, 2hrs last week, the plan 3hrs easy. Having suffered a drastic drop out rate of participants the night before. With one individuals claim that it was too cold (its April, honestly it is the week for new lows in the excuse department. All BMMC runner put on notice make it new and good or turn up). It was left to the good Dr Phil and I to tackle this weeks long run.

The Lower Mts Northern Ridges Loop was on the cards. Setting off from the Mansion on Marshall the two of us made good time through Warrimoo (stopping briefly to stop Animal from throwing rocks on Sleep Trains roof, that how we saw it anyway), Valley Heights and found ourselves at the car yard Springwood in a touch under 55minutes. Heading out along Hawkesburry Rd we began discussing ways to lengthen the run towards the end in case we were leaving ourselves short of the 3hrs by running a touch quickly. Strangely the concept of slowing down never entering the conversation.

Stopped again briefly to discuss Mul's progress towards Canberra Marathon when he was encountered coming the other way. It was then down Single Ridge to Long Angle and onto the the Long Angle Link Track at around 1hr 25mins.

Found a pair of sunny's along the trail (which I have been advised I cant CR Ebay and should hand in at local constabulary. They must love collecting sunnies) then continued up 'shit hill' and on to 5 ways. As we were still moving along nicely a left turn was had and out to the Good Dr Phils former love nest lookout. Lesson learnt I think if you are going to preamble an extension with the statement a very very small climb you should carry more experience than having riden it on horse back.

Back to 5 ways and along valley floor to the usual exit. A short loop through to the track that's not there and back home to clock in at 2hrs 30mins. Great run, short on scheduled time but intensity well up on plan.

Sunday 12th April (Easter Sun)
An evening swim and the first for the week having again failed to rise on Friday morning to get to the Brook. It must be moving into winter though for today the dampness required for swimming training was found in the Woods.

Surprisingly enjoyed the swim clocking up 2.2kms with a solid main set of 1km. Sleep Train continued to lap me in the lane next whilst Kel kept me honest on the other side.

Slowly the adaption takes place, not so much a process of evolution as a more mild transformation within the same restrictions of genealogy. Faster but not fast, stronger but not strong, fitter but as of yet not fit.