Right Now Im The Oldest I Have Ever Been

It seems funny that even though I have gone on to teach PDHPE for 13years including the HSC course on numerous occasions and marking HSC exams I find myself trying to remember how I use to tapper back at uni when I last really trained for any form of endurance event. I am quick to question my friends training methods, particularly those based on others anecdotal evidence, yet find myself ignoring the copious texts on my shelves and trying to base my tapper on past experiences from the mid 90's.

It may be the fear of failure that has been making it's presence felt for the past few days, the fear that you can actually make an effort and fall down as opposed to not having tried in the first place so who knows what you could have actually done. Or maybe I am just happy to learn from experience and so the natural starting point for this would be the last experiences I have in this area.

Having said that I think back to the carbo loading depletion methods that I use to use and see no point in putting anyone around me through the mood swings this use to bring on around Wednesday. So I guess i have moved on some what with age.

I think despite my public displays of personal breast beating I will take the chance to trust instinct on this. Not as an excuse but as an application of current knowledge levels seeking feedback to evaluate and adjust in future events. I must remind myself this is step one and only through many steps will there be any gained knowledge of what this ultra trail running business is all about. I may be the oldest I have ever been right now but that is only relevant till latter arrives I guess. Cant ever know enough to be the expert.

Monday 28th December
Took the first day of tapering a little too far I think. Zippo, but I did manage to put aside the minimalist approach to beer consumption and consume the best part of a six pack in visiting friends for lunch. More than I had over Christmas Eve, Christmas and Boxing Day put together. Maybe I have moved on from Uni days after all.

Tuesday 29th December
AM started off from the usual spot at Sleep Trains no we didn't what has got into us? Ran from the National Park Gates, must be a holiday thing. Animal, Sleep Train the Fat Kiwi and I lapped around Bennett's Ridge at a very casual pace including three pit stops, two stretches, a wait for two (ie not me) to detour to the river and a swim at the causeway. All up 1hr 32mins 30secs to the causeway.

PM picked up Animal to show him around the Espresso run with the aim of trying to teach him the turns. First lap went well pointing out significant land marks and points of prior knowledge to help him on his way for a second lap. Decided to set him off and casually walked up to the turn off to Spaghetti ridge to aid him through the trickiest and least familiar part. After 22mins of stretching decided possibly that a wrong turn may have been made, only to have this confirmed as him strided out from a side trail approximately 75 degrees off course. Much fun watching this spectacle and trying to decipher were he had actually gone. 29mins 48secs for the first lap.

Wednesday 30th December
AM meet Sleep Train at his Round House for the standard Tuesday run. These holiday things are doing strange things to our timing of stuff. I think I am going to be spending the rest of the day trying to remember what day of the week it is and being 30mins late as we didn't begin till 6.30am. Quite heavy in the legs so was very pleased to see Sleep train take some 5mins to get up his drive way. Easy pace with a nice cloud cover, a couple of stretches and a few stops to clear 'fallen' trees from the track along the valley floor (funny how they were equally placed and all at the same angle/height). 1hr 1min 41secs. Humidity still very high.

AM II and got out on the Mt Bike for the first time in months. She Who Must Be Obeyed has been pumped about getting out on her new pink bits mt bike since Christmas day. So given her having a day off to go to a wedding this afternoon took her up the Oaks Fire Trail to the gate and back down the single track. She eclipsed Whollie the Holiday Maker whist reaching the levels of GPB and Sleep Train on her first outing. Great hour or so in the Nat Pk.

Thursday 31st December
Sleeping after very late night at North Sydney Wedding. Provided an excellent pre-new years eve harbour event.

Friday 1st January
Part One: The Run

She Who Must Be Obeyed had a great run in what is definately still the infant stages of her budding running career. It has been reported to me by someone who is not putting themselves forward for the 6ft beer bet that she thoroughly enjoyed the atmosphere supplied throughout this run. Particularly the freindly banter and the "no you go infront, no you go infront no you go infront" politeness experienced on the single track descent to the river.

Took the short option one week out from Hotham from Bogong ( obviously referring to SWMBO in her role as support crew) and very grateful for the directions supplied by Mr G at the ferry, I mean SWMBO and her running friend were, meaning angry exchanges were not exchanged (exchange * exchange = inexchange I believe following the whole negative * negative thing) as some nonlocals might have attempted to push back up the track just run down on this 'out n back' run.

Having negotiate the actual climb out. Including dodging puddles of blood found CSI like by Princess Donga. Risked personal injury (the non beer bet runner that is) in acting as the good conscience one wispering 'you could just run this little bit' along the final roads. Particularly giving the 2nd row union playing background of SWMBO. 2hrs 23mins all up

Part Two: Micks Mishap
Having realised that Prince Donga infact had the keys to The Welsh Exchange Students car. Was most relieved to see the Prince running up to the finish as the rain began falling. The sense of relief was however soon overwhelmed by feelings of amusment bought on by the statement "did you get your car keys? I left them on the white post at the ferry and told the ferry man that a guy running in a white visor will pick them up". Good thing there were only a couple of runners and not too many of them sporting white visors I say.

The desire to laugh out loud at the shear genious of the concept was only restrained thanks to experience in self control gained over years of answering sex ed questions form year 9 boys. A quick lift to the ferry and a scrounge around found no trace of said keys. An inquisition of the ferry man provided some aid. In that he recalled the receipt of the vital message and feeling concerned for the safety of the keys had handed them to a runner. Which runner was not known and in fact upon questioning to try and work out if the runner was heading towards the castle or the finish at point of offload. A certain definative shrug of the shoulders suggested the happy ferry man had no recollection of it had been today or last month.

Minuscule levels of self belief lead us back to the finish at which point it was decided that Prince Donga should stand in the rain asking runners if they had the missing keys whilst the rest of us sat in SWMBO car laughing, pointing and taking photos of him. A short discussion on his levels of success lead to the suggestion his opening line possibly should not be 'Do you have car keys' to every runner and possibly the question should contain some resemblence of specificity to the situation.

In the end a well placed sign and bright red jacket saved the day. A massive thank you to the runner who carried the burden of the keys Frodo style back to the finish and an equally big thank you to all the runners who didn't openly insinuate insanity upon being asked if you have car key's by a random (all be it very fast) runner in the rain at the end of 3hrs running.

Greater Than Or Less Than It's Just Perspective

I was watching a new channel I have just found this morning and I saw an ad for this guy, Rob Lilwall's, show:


Some days in the life of a Siberian cyclist... a dazzling rush through some random encounters from Rob Lilwall on Vimeo.
It reminded me of my trip cycling across Australia in 2006. Partly because of the concept of cycle touring but more specifically because I had the great pleasure of meeting Rob on a coinciding rest day in in Streaky Bay, South Aust. Enough so that I felt the need to pull out my diary to recall this occasion.

"Their hospitality extended to a joint Parish BBQ. Where we were joined by the second mad Englishman of our journey. Rob who was cycling solo to Perth. It was however through persistent questioning that the full extent of Rob's journey unfolded.

Two years ago Rob left England & began his odyssey by cycling across Russia. He continued through various countries including much of South East Asia. Finding himself in Cairns he made his way south to Sydney and Melbourne. Here his journey was interrupted by Malaria and the planned extension to Tasmania had to be canceled. Now heading for home (planned for Christmas 2007) via Perth and numerous other countries on the way.

Talk about putting us in our place. "I had done a few short rides like yours" he had quite non-offensively stated in a conversation." - 24.9.06

For me meeting Rob was one of the highlights of the trip and I had the great pleasure of catching up with him the next day (and watching him consume an entire 2ltr ice cream using his credit card as a spoon, very impressive again) as we both used this beautiful coastal town to rest for a day. It gave me a new perspective on things. That no matter how many people look at your endeavours in disbelief. There is always the chance that just around the corner is another who will present a whole new level of challenge.

I have been playing with these concepts for a few weeks now in terms of increased weekly kilometerage. For me it has been a big step up to try and hit 100-120km a week. Given that in my previous existence 50km in a week was a big one. However I am acutely aware that this is still a stepping stone phase because around the corner (quite literally) I am seeing 180-200km weeks being churned out and I know that at some point I need to move on from my short weeks of running to take the next step. For now though I will persist with were I'm at and by pleased that I have gone greater than I have managed before, and look forward to in future looking back at the lesser weeks.

Monday 21st December
AM ran a solo waking up the week run around the home trail. Couldn't find the i-pod so was forced to go solo with just my thoughts to keep me company. Found out that it is quite refreshing to have the mind cleared occasionally. Also found out I am an incredibly boring person. 33mins 43secs.

PM Joined Sleep Train at the national park gates to head out to Mt Portal and back. It seems Monday afternoons are turning into my more favoured sessions. I seem to have a freshness in my legs and this was the case again today. Drops of rain kept us cool through the early stages along the single track and as Sleep Train stopped for his mandatory break 16minutes in made it my goal to make sure I reached the Tunnel View lookout turnoff before he caught me. Had to work hard to do this and the fact I had not told him that I was trying to stay in front certainly aided the ability to achieve this. A short stretch at Mt Portal lookout and a return the same way we had come out. Past a bullant leading Mt Bikers on the main climb and pushed it hard on the single track from 5 ways to the road (again reinforcing my belief that Sleep Trains running with me is just set on degrees of easy). 53mins 30secs of run followed by a swim at the causeway and an easy jog up to the car.

Tuesday 22nd December
AM the standard loop from Sleep Trains Roundhouse with a larger than standard crowd. Joined by Sleep Train, Dr Phil, Animal, Welsh Exchange Student, vstraR, Lady GarGar and the Comish it was a rowdy bunch that headed off onto Sleep Trains standard circuit in the standard direction at the standard time. Legs a bit fatigued early but came good through the valley floor allowing an enjoyable conversation with the Animal and the Comish. The Comish keeping me company on the climb and along the road to finish, being grateful for the company at my back end pace. 1hr 3mins 28secs. Really quite humid this morning.

PM having rescued my ipod from the clutches of the immense grave yard that is SWMBO's handbag it was to the easy listening tunes of Pete Murray that I lapped out around Inner Circle Quarry Link. Was super drained after a tough day of holiday's laid out in front of the tele, I think in actual fact the last few weeks of work are catching up. Got through OK though with just a touch of reflux giving me some grief on the climbs. Must get back to yogurt in the mornings as this seems to settle the stomach acids. Towards the end of the run saw Shogun whiz by in front at a track junction, however could not catch him (not too many can mind you) before I turned off on to Spaghetti Ridge. All up 47mins 42secs (no idea how this compares to previous runs on this circuit).

Wednesday 23rd December
AM joined GPB the Banished One in the low lands this morning for a lap of the bridges. Was already quite warm by 6.30am and whilst not looking to push the pace at all was a little surprised to have run as slow as 32mins 56sec. Never mind coming up to a peak for me by Saturday then a slow down over two weeks leading into B2H (definite need to change some of these as there are way too many X2Y races, may start a line of from races, eg Hotham from Bogong, just to mix it up). Service at Coffee Club very poor and did nothing to entice my business back down from the Mt's again.

PM bumped the Bennett's Ridge run this arvo as head hurts and beginning to feel bit unwell.

Thursday 24th December
AM feeling a bit better than yesterday arvo but not 100%. Due to the fact that the car window is firmly planted inside the car door decided it would be better to run to Animals (the hardship it must be at least 800m). First there and by the time the start time had ticked over and we were 45sec's late only the animal, Sleep Train and I in attendance. Much 'discussion' about various peoples legs hurting up the 'massive' climb from Animals rounded the corner and picked up the very patient Shogun (ST would not have waited this long) continued down towards the shops and picked up Dr Phil who running late had parked short and was jogging up towards us (all be it dressed in his best beach outfit and school shoes). The more sizable group hit the Basic Hills Circuit as per the norm on a Thursday with the opportunity provided to welcome Animal to my end of the hill today (why Dave Scotts training programing is hurting so much I can't imagine). All up 1hr 4mins 35secs.

PM sore throat and crap in my head means I will not be seen on Furber Stairs today. Just means having missed two afternoon sessions a run tomorrow morning is not negotiable.

Friday 25th December
Had talked at Thursday run about the question 'Are you training on Christmas day'. With the understanding this is a pointless question. For the 'amateur' the answer is known - 'of course not, stupid question, it is Christmas' whilst for the Pro the answer is 'of course, stupid question, its a training day'. Based on this assumption I am happy to announce myself an amateur through and through.

Saturday 26th December
Great night out with Mister G's (Clayton's for me anyway) 12hrs of Kedumba. Got in the early start with She who must Be Obeyed and Fred at 6.30 (having missed the initial 6.00 start as SWMBO insisted on checking that every public amenities building in Wentworth Falls was locked) with the aim of trying to get in as much of the first lap in the light.


Headed down with SWMBO and Fred on the first descent and enjoyed the social nature of the evenings beginnings. Particularly the nervous chatter that was emanating from the two as the contemplated there first encounter with Kedumba. Turned at the creek and made a steady ascent first time round meeting up with le peloton as they made there way down, clearly going to catch me some time heading back up.

Around the overhang on the way up the mist combined with the falling light pasted a unique perspective to the valley surronds and I found myself constantly drifting into the environment around me. Only to be rudely awakened by the sharpening slopes of Kedumba at numerous intervals.

At the top was contemplating scraping any more laps as the beers and roast from the days 2.00pm lunch were acting as negative influences on my decision making. Thankfully Rodthehornet was heading out for his second so joined him on the descent to Jamison Creek. The darkness of night with cloud cover and misty rain reduced vision to the immediate spacing provided by the head light and as a result foot placement became difficult. As well as the fact that there must have been someone hidding in the bushes throwing sticks between my legs.

This reduced visibility also meant that on the return leg up at no point was it clear what the slope had in store for you beyond the next step. Leading to a strange sense of running to stride by stride feel. The benefit being that on occasions you suddenly found yourself accelerating unexpectedly as the slope eased off beneath you.

Lost Rod around 4-5mins into the ascent (ie he ran away from me not the other way round) and settled into the metronomic pace I enjoy on such climbs expecting to run solo to the summit again. Just past the turn (left not right) found Rod again as he had stopped to chat with Jan and then again for a talk with Mister G. Ran with Rod, and all though at times he began to pull away on the stepper section, a voice uttering 'stay with me' was motivation enough to push a little harder and try to hook on.

At the top was incredibly thankful for Rod dragging me through the second lap. Splits for the day worked out at:
52mins 49secs, descent with SWMBO and Fred
3mins 54 secs, waiting another pit stop
1hr 10mins 32secs, solo ascent
14mins 24secs, doubting ability to run another lap
42mins 38secs, descent with Rodthehornet
1hr 4mins 29secs chasing Rodthehornet back up again

All up very happy with the run and thankful for the experience of these hills with B2H wet weather pack on. SWMBO pumped after her one and a half laps having never run on anything resembling this sort of climb before and on only her second night run following W2G by full moon in Sept.

Thanks to Actionman for hanging around at the top despite injury preventing any running yourself.

Six Months All Confirmed: The First Three Steps

Today saw the financial commitment to the first three steps complete. All opened, all entered, all paid up. Talk has been easy up to this point, or the equivalent point in relation to the first two steps. Now however it is all commitment. No more empty talk just head down and work for it.

These three steps do of course only represent the beginnings of the journey and as always whilst the early steps take some level of commitment to get going they i am sure will in the future become just the start. I guess though that without the start you cant ever move anywhere. So important to me they are (a touch of Yoda in all of us yes).

So six months and the first three steps:



Monday 14th December
The AM session went out the window after being up too late last night working on end of year trivia quiz. Joined the banished one GPB at Knapsack for a cool and misty 4pm run, a run at which he declared this to be his 52nd return training run. He also made the mistake of claiming I could lead the run anywhere I wanted. So I did. Starting with the standard track to Lucasville Station via the mushroom farm and RAAF base we descended the steps to under Knapsack Bridge before returning up Whollies fear to the mid lookouts track. Back down the downhill track (nearest to Mitchells pass) before again returning to the same spot via the single track. A loop past which ever of the lookouts is closest to the Gully, along the single trail to Lennox Bridge up and through the quarry before looping Spaghetti ridge into the Mini Gully trail and back to the finish. A good new run in 1hr 26secs. Was also decided that the only alternative name that GPB may be referred to by is Viagra due to the fact he can never keep it up (training that is).

Tuesday 15th December
AM from the round house around Sleep Trains standard Circuit. Joined by Sleep Train, Animal, Welsh Exchange Student and Fat Kiwi. Much discussion on the upcoming BMMC Christmas Party and the fact that there will always be someone who misses out on a present if Sleep Train is in the Chris Kringle. Legs heavy after yesterdays hills hurting on the climb out of Sun Valley.
1hr 1min 27sec with what i seem to recall being rather lengthy stretch sessions.

PM solo with Kings of Leon for company. Just a simple lap of Espresso run with the Gnomes presentation night on later this evening. Rumour has it some local athlete from a tiny niche sport is presenting the sports awards! Legs really felt it and it was a good thing no one was with me or I may have broken the no complain rule. 29mins 42secs, the temp is returning to normal December levels at around 32 degrees and super muggy.

Wednesday 16th December
AM from the Lucasville Resort with Whollie the Holiday Maker and Andy. A lap around the now standard Wednesday morning run. Taking in the sights of Knapsack Reserve whilst avoiding all the major climbs. Felt tired this morning, I think a reflection of my poor diet and a couple of late nights. 56mins 26secs.

PM joined Sleep Train and Dr Phil at the National Park gate 5pm. By 5.15pm when Sleep Train had finally got off the phone headed into the park for a lap around Bennett's Ridge (anticlockwise). Dr Phil was hurting to the point of being unable to talk. Something about riding Bells Line and swimming 4km already today and was sent home half way up the Oaks. Continued in the heat (around mid 30's I believe) feeling more dehydrated by the step. To a short walk for a small section up the single track out of Euroka, but soon back into a good stride for the last kms home. 1hr 13mins 49secs a swim at the causeway and some bullant spotting on the walk out to the cars.

Thursday 17th December
Missed the BMMC run from Animal Kennel this morning feeling like I was a semi dried piece of fallen fruit after yesterdays run in the National Park. also gave me a chance to get some things sorted for work before I left home.

The PM session was scheduled with the Upper Mt's division at Kedumba Pass. The substance behind why the BMMC exists was used to its full potential as I have no doubts I would have missed this one as well if not for the fear of retribution if I was to no show twice in one day. BMMC the home of accountability through banter and social harassment. Started a touch after 5pm having waited way too long for the always late Welsh Exchange student (again) and spent a very social 42mins down to the creek talking of days at Wollongong Uni (I'm sure it cant have all been good but 13yrs later it sure seemed that way) with Mister G. An 8 minute regroup at the bottom and the return journey back up the hill began. Set in at the metronome pace from the beginning and made sure despite the effort required for some of the steeper sections that I was running within myself the whole way up. The shade in the lower sections made it much more pleasant than school had been (at well over 40 degrees in Emu Plains today) and I found myself needing a lot less water than I had anticipated. 58mins to get back to the cars feeling strong still. A total time of 1hr 50mins 13secs for 7.5kms down then 7.5kms back up.

Friday 18th December
Big fat nothing. Though it was the last day of work for me for 5 weeks and in the past I would need a taxi to get home where this year I had a lemonade and headed off. This in itself must be training by my reckoning (two days 40 deg plus training have smashed the body that's the real reason).

Saturday 19th December
A 5.30am start from the Mansion on Marshall with Sleep Train with the aim of ticking off 3hrs. The original plan had been to clock in a new run over to Winmalee and back along the river, however when I woke up this run had me in the wrong state of mind. In the process of preparing the bowels for a long run away from amenities rescheduled a session playing on the escarpment between the river and the lower Mts suburbs.

Got off at 5.33am (see above paragraph for details) and informed Sleep Train of the adjustment to the plans. Headed over towards Knapsack Reserve, via Mt Sion to get in a warm up climb early. It is fair to say half way up the very short climb I became aware this would not necessarily by a fun one. Rounded Knapsack Reserve before heading onto the previously planned 'Playing on Hills' run. Three times down three times back up again. Each climb getting fractionally longer and steeper. Steps to old quarry, Mitchells trails then Old Bathurst gully track. Off the top of Old Bathurst added in a forth ascent by heading back into low land territory and following Greenhaven and Wedmore to the river track (spending 30mins avoiding gnomes on my first day of holidays). This brings up the longest climb of the day at around 23mins from gate to gate finishing at the end of Rusden Rd Mt Riverview. Needing around another 20mins we turned right at Mt Riv shops and ran the last 3/4 of Something Snappy (adding a 5th short climb out of the back ally.

All up 3hr 3mins 3secs, some fairly shattered legs and only 2hrs of BBQ at Rotary markets to go. Definitely a day that reflects Chuckie-V's recent comments (bought to my attention as I wailed up a climb) that the development of endurance is something to be endured. another 100km plus week for me, short of the targeted 120km I seek but building still. I now know I can do the 120's hitting 150 at intervals if I persist.

My Digestion Last Week Or A Training Method

I have a new favorite video clip, caught it the other morning post run whilst throwing down a quick bight before work (if you can call the highly processed world of Endura Optimiser a bight).



The whole clip amuses me greatly and reminded me of the Fat Boy Slim clip for 'Praise Me' were his dance troop take over the front of a cinema to the amusement (or bemusement) of those waiting to buy their tickets.

The thing that i most like is the simplicity of the individual dance moves (granted one or two exceptions) but the effectiveness as a combined group. I will definitely use this when we are doing composition and performance with my year 10 boys next year.

The concepts of the individual parts being none to impressive but the whole being more than the sum of its parts also reflects the methods I'm attempting to initiate with my training at the moment. Having never really done any real distance in training and just turning up to things on minimal effort only gets you so far. So with a desire to push it a bit harder over a greater distance. The focus has been very much on increasing weekly kilometerage (refuse to say mileage in Aust), were by no individual session should be considered more important than any other. That is to say make sure I do nothing today that will prevent me from training tomorrow.

Once I can consistently hit 120km plus a week then it will be time to explore intensity again. For now, as long as duck sauce ain't what I'm running to the small room for every 20mins like last week. Then it's heads down to get the parts working so the whole looks good (we cant all attract them like the Welsh Exchange Student or Animal).

Monday 7th December
AM and was out for the wake up the week with a run run. For the first time since many years ago She Who Must Be Obeyed came out for a run with me. Something about me being annoying and running backwards around her in circles or something. I don't really remember (though I think I still have a bruise on my left deltoid). Ran some simple hills for around 22mins with SWMBO then off for an extra couple of kms solo to log in 31mins 29sec. Just enough to get the body moving again.

PM another day in which the environment provided its own overload in terms of temperature. Don't know the exact heat yet but was smashed after a couple of PE classes in the low lands and feeling it before even began to run. Started from Knapsack right on 4pm and hit a lap of Espresso followed by a lap of Son of Espresso. A real struggle to keep going at the end of the first lap. Smashed the water I was carrying and began to wonder why I only bought the two bottle belt. 30mins 59secs Espresso, 23mins 50secs Son of Espresso for a total of 54mins 50secs. Really hurt in this one as the slowing of the pace indicates.

Tuesday 8th December
AM with BMMC for the standard Tuesday run from the round house along Sleep Train standard Circuit. After feeling close to vomiting in the heat yesterday afternoon was enjoying the (slightly) cooler morning. Six of us in Sleep Train, Animal, Dr Phil, Welsh Exchange Student, Fat Kiwi (welcome back) and I set out and it was a comfortable pace to the top of the first climb. Things picked up a little, however it was good to be able to maintain the social pace with Fat Kiwi and Sleep Train as the other three ventured off in front. At the bottom of Sun Valley was surprised to see Animal missing and even more surprised to see he had both tshirt sleeves when he finally arrived. Didn't need the visual of missing material 5seconds latter. Took it back at a comfortable pace to Sleep Trains for a 1hr 2mins 24secs total.

PM at this point still taking of an afternoon run. However 6 lessons taught in 4 75min periods of which two were in the low lands 40 degree heat today is hurting. In all likely hood will log off in a minute and fall asleep on couch by 8.15pm. Can still afford to miss this arvo and hit 120kms this week if I hit every other planned run.

Wednesday 9th December
AM from the Lucasville Resort with Wholie the holiday maker. rounded out the new standard Wednesday run with the adition of the lookout link track from Marge's to Elizabeth. Rounded the streets of Glenbrook to get up to the hour. Total time 1hr 1sec.

PM solo from home for a lap around something snappy. No ipod as the battery was flat so just my thoughts to keep me company, a very lonely trip. Despite feeling lethargic (not unusual following exec meeting on a Wed arvo) soon found some rhythm and decided if I only had time for a short run I should make the most of it. Pushed the hills and then for the final km of single track put in trail tempo to finish. Trail tempo felt good with the reflexes and agility having to work overtime to keep the pace up. Concentration meant I didn't notice the water bottle fly of the fuel belt however so may need to take the dog for a walk round trail tomorrow to try and find it. Time 25mins 44sec.

Thursday 10th December
1 month out from step one, Bogong to Hotham. Have been a bit nervy this week after the poor form on Saturdays run but this morning I began to get some confidence back about me. A 6.01am start from Animals Kennel almost saw Shogun give up on us for being late by the time we ran past his 1 minute latter. Along with Dr Phil and Animal we took the trip around the basic hill circuit with a couple of us being a touch tired after solid sessions of late. A brief stretch at the lookout and down Whollies Fear before the run along the outreaches of the low lands to the beginnings of the gully track. I felt really good through the climb today and pushed a little harder than normal up the early fire trail section realising that I could ease up a bit on the single track. Felt too good so tried to maintain the tempo up the single track and surprised myself in pretty much managing to do so to the summit. Still a long way short of B2H's climbs but confidence building none the less. 1hr 1min 28secs.

Friday 11th December
AM and early as it is a Whollie the Holiday Maker special. Began from the Mansion on Marshall at 5.20am and made a b line for the Pyrenees, arch's and Hope St. Over the high end stairs at Blaxland and down remnants of the Wonder Years St to the back ally. The weekly addition from now to 6ft will be the addition of more and more of the back alley's hills with Whollie. Today we simply added the initial climb to the water boards post on the first climb past the causeway. All up a steady run finishing right on 1hr (n 2secs). Temperature continues to be friendly for the morning runs.

Saturday 12th December
Having been unable to raise any fellow BMMC members for the long slow run it was into the National Park (blue version) solo at 6am for what would be my longest run without anyone to help distract my attention. From the gate headed down to causeway and up onto Euroka walking track until it reaches Portal Lookout Fire Trail. Conditions were nice and cool at this point and the trail out to Portal Lookout was very pleasant with the view over the low landers as always sensational.

After a brief photo stop it was back along the Portal Fire Trail to the Oaks Fire Trail before turning left at Ironbark Picnic Area and heading down into Euroka. A couple of campers were rising at Bennett's ridge camp ground but generally quite and undisturbed in my time in the park. Along Bennett's Ridge Fire Trail back to the Oaks, with just the odd handful of Mt Bikers heading the same direction to disrupt the sounds of Jack Johnson and the bush.

At the Oaks left again and up to Nepean Lookout Fire Trail and out to Piscar rock. Again super views as always and a brief break to take it all in before returning up the same trail to the locked gate just above the Oaks Picnic Area.

Time was at 2hrs 26mins when I touched the gate and commenced the return down the Oaks Fire trail. I had no intentions of doing anything but cruising back, however the legs were feeling good and I gradually increased the pace the whole way down. By Ironbark Picnic Area was feeling very free and moving well. Got back to the causeway in total time 3hrs 1min 49secs and pumped. A short swim to cap off a sensational morning in the Park before the walk up to the car.