A combination of the 6hr plus runs and organisation for Gnomes Zone Cross Country today have seemed to result in a net loss of weekly training distance this past couple of weeks. It hasn't worried me too much as I think the extended time on Saturdays runs (even the 4hrs when sick) has been the priority. Last attempt at a 100km run was a disaster in which I am sure Shogun had no idea he would be on the course so long keeping our then team together. This for me I am sure was largely due to not focusing on individual run distance and leaving it at weekly distance as a focus.
Now however with the Gnomes Zone carnival all done bar collating team results and the major long runs out of the way I hope to hit a solid week from Tuesday arvo on. No specific plans other than the normal Thur morning run, but an attempt to hit AM & PM through to Sat, with the possibility of significant time on feet with the Gnomes at Penriths Relay for Life 2am to 6am.
Tuesday 27th April
Got the process started with a 44min 19sec jaunt with the animal from his kennel in the dying light of the evening. Headed directly to Lennox Bridge and up into Knapsack with the aim of doubling the purpose of the run to ensure all signs of the days Cross Country were clear. By the time we hit the arterial trail the light determined we would not hit the side tracks. However not a skerrick of rubbish could be found. I love working with the Gnomes at times like this. Felt good even though the body is still a bit run down. Happy to be running in the crisp Autumn air once again.
Wednesday 28th April
Got out of bed a little later than planned and cut back on the run to 32mins 32secs in the crisp mountain air. Dragged out the beanie for the first run since last winter but still managed short sleeves and skins. A lap of the home trails to Gnarls Barkley a nice way to start the day.
Copped out in the arvo feeling stuffed energy wise and real tight through the hami's and adductors. Solid is turning to semi slush. But that's better than hot air.
Thursday 29th April
AM from the mansion on marshall with W.E.S, vstaR and the megaphone. Had expected a local coach of some renown to make an appearance but I believe rumours of the hill on this run had the second thought occurring (just got to use occurring more now). A steady pace with slightly extended stretch at the lookout had us around right on 1hr 10mins 5secs.
PM again from the mansion on marshall following mansionesck discussions with benthebuilder. W.E.S joined the fun and a brief pause in the Aussie Pyrenees had us unloaded and on our way again. All up a lap under dark round the black trails of the lower blue. Down and round the lagoon through past Lapo and pool then back via Blaxland station and Borea (turrets free today). 42mins 13secs including unloading time.
Friday 30th April
Ignored the alarm this morning and spent an extended period enjoying coffee at Morgan's on the way to work. This most likely wont help me in 2 weeks BUT it was good. In the arvo bummed around the schools ever developing Mt Bike track with the Gnomes for 1hr 30mins.
Tuesday, April 27, 2010
Sunday, April 25, 2010
BMMC TNF TR2
Had a great day out in the lower-upper to mid-upper regions of the Blue Mts yesterday. Pleased to find King Donges, Cedric, Justdidit, W.E.S and Brad from MT Colah ready to joint the fun of what was roughly speaking the first half of section one (plus an addendum to Echo Pt), section five (;ess 1-2km from the ovals) and section six.
The trails across to Echo Pt were spectacular. With a breeze through the trees adding another sensory element to visual surrounds of Jamison valley to our left. Justdidit being very bullanty in his popping in and out of every lookout we past. Providing opportunity to get excellent conceptual images of the path through from giant staircase to Jamison Creek.
An emergency detour to Echo Pt to enjoy the public facilities and an early departure pt for our up to now guide through twists and turns in Cedric. Turns out he had already knocked over 40km the night before with vstaR and for some reason was feeling a bit tired.
At the bottom of giant staircase ran into two gentlemen in fluro budgie smugglers and sneakers seeking the wisdom of local on the location of which way to run in order to drop into a stream for a swim along the way. Some concerned walkers came past here uncertain of how to respond to so much lycra and skin. If I hadn't seen one of these runners complete Port Ironman a few weeks earlier I may have been as unsettled as some others.
Through Jamison Valley across Leura Creek and Jamison Creek is stunning and glad to have seen this section with day light. Quite confident now on tackling this section on the day knowing with suitable pacing most of this is runnable. As opposed to Kedumba.
Got to the gate on top (I find if you just mention the start and finish it seems much easier) regrouped and wound our way though section six. I can now see why we spent longer waiting for finishers last year over this last section then we had expected. This section will bring people undone, and I can only recommend anyone who can access it should get a look and feel for this section in daylight. Or take a few extra dollars and grab a coffee at Conservation Hut on the day to break it up.
A great days running with excellent company all round for 6hours 21 minutes. Followed by excellent coffee and food at Prince Donges Cafe. Now two weeks of long runs that have contributed positive aspects to the confidence as the run approaches. To just get in some descent mid week training this week and then to the tapper. Current target time 14 to 15 hours.
The trails across to Echo Pt were spectacular. With a breeze through the trees adding another sensory element to visual surrounds of Jamison valley to our left. Justdidit being very bullanty in his popping in and out of every lookout we past. Providing opportunity to get excellent conceptual images of the path through from giant staircase to Jamison Creek.
An emergency detour to Echo Pt to enjoy the public facilities and an early departure pt for our up to now guide through twists and turns in Cedric. Turns out he had already knocked over 40km the night before with vstaR and for some reason was feeling a bit tired.
At the bottom of giant staircase ran into two gentlemen in fluro budgie smugglers and sneakers seeking the wisdom of local on the location of which way to run in order to drop into a stream for a swim along the way. Some concerned walkers came past here uncertain of how to respond to so much lycra and skin. If I hadn't seen one of these runners complete Port Ironman a few weeks earlier I may have been as unsettled as some others.
Through Jamison Valley across Leura Creek and Jamison Creek is stunning and glad to have seen this section with day light. Quite confident now on tackling this section on the day knowing with suitable pacing most of this is runnable. As opposed to Kedumba.
Got to the gate on top (I find if you just mention the start and finish it seems much easier) regrouped and wound our way though section six. I can now see why we spent longer waiting for finishers last year over this last section then we had expected. This section will bring people undone, and I can only recommend anyone who can access it should get a look and feel for this section in daylight. Or take a few extra dollars and grab a coffee at Conservation Hut on the day to break it up.
A great days running with excellent company all round for 6hours 21 minutes. Followed by excellent coffee and food at Prince Donges Cafe. Now two weeks of long runs that have contributed positive aspects to the confidence as the run approaches. To just get in some descent mid week training this week and then to the tapper. Current target time 14 to 15 hours.
Monday, April 19, 2010
A Fat Ass Has My Confidence Up Again
Certainly a most enjoyable section of the Mountains to head out for a run, matched equally on this day for the weather provided. Drove up with Shogun and Mr G for the original 8am start out of the camp ground (will offer multitudes of praise to anyone who can persuade Mr G that an early start is a good idea). An empty seat a constant reminder that on W.E.S was not with us for his belief that activities other than joining the BMMC on such an auspicious occasion were more suited to his mental and physical aptitude.
After a stuttering start attempt, attempt, attempt Shogun and Justdidit soon departed our company as they shot out in front heading up insult hill. Whilst SallyL et al started as they would for the remainder of the day floating behind and in front, in front and behind and generally amongst our general vicinity. At times some were even in front but behind failing taking the time to check out extra parts of Kanangra Rd.
The run along the creek to the old camp site at Jenolan was quite calming. very timely given the sudden nature of the non-trail-ridge line climb that starts IMEDIATELY after the gate having crossed the creek. Both sections however providing sufficient surroundings to take the mind off running and centering it into an environment joyful to be amongst (now I seem to be writing for new age runner, must remedy this)
A brief moment of co-clarification along Bloody Filly Fire Trail of a tight left turn lead to a moment of perplexion. As a floating head appeared from behind a log reassuring us that it was in fact the right way and that having completed his nap he too would rejoin the run in that very direction.
Through all this spent a most enjoyable 4hrs and a bit talking to Mr G as we made our way round to the start of the descent to Jenolan River. The surrounding ridge lines and gully's made this a remarkable section, with Mr G pointing out the incredible nature of the gorge given it's creation through wear and tear applied by the little creek we had seen 3hrs earlier just out of Jenolan Caves.
Paced it individually to the creek were I found Martin contemplating the suitability of the river side for lunch. Joined him in digestion as I briefly awaited Mr G and having regrouped settled into a phase of Vstar inspired walk with purpose back out of the gorge. Two more regroups and shortly back onto the black range for the final section home.
Following the disaster of the Black Range in 6ft I mentioned to Mr G I may run a bit. To be met with the most enlightened reply of "ok you go ahead I might just think about things a bit". Happy to have redeemed myself along here managing a comfortable run all the way back to the cars. Then my happiness was multiplied ten fold as I meat an associate of W.E.S who reinstated our already defined believe in his lack of fortitude at having not made the run given her state of warming down with a walk along 6ft post 800km Spanish escapade.
Very happy with the day out for both the nature of the course and the confidence of a descent long run after a couple of off weeks. Learnt masses about pacing early thanks to Mr G and am now filled with story's of Ultra courses the world over. Also glad Shogun only spent 20mins to find the stashed keys as my 6hrs 53mins would have had him sitting around for a long time cold in wet clothing.
After a stuttering start attempt, attempt, attempt Shogun and Justdidit soon departed our company as they shot out in front heading up insult hill. Whilst SallyL et al started as they would for the remainder of the day floating behind and in front, in front and behind and generally amongst our general vicinity. At times some were even in front but behind failing taking the time to check out extra parts of Kanangra Rd.
The run along the creek to the old camp site at Jenolan was quite calming. very timely given the sudden nature of the non-trail-ridge line climb that starts IMEDIATELY after the gate having crossed the creek. Both sections however providing sufficient surroundings to take the mind off running and centering it into an environment joyful to be amongst (now I seem to be writing for new age runner, must remedy this)
A brief moment of co-clarification along Bloody Filly Fire Trail of a tight left turn lead to a moment of perplexion. As a floating head appeared from behind a log reassuring us that it was in fact the right way and that having completed his nap he too would rejoin the run in that very direction.
Through all this spent a most enjoyable 4hrs and a bit talking to Mr G as we made our way round to the start of the descent to Jenolan River. The surrounding ridge lines and gully's made this a remarkable section, with Mr G pointing out the incredible nature of the gorge given it's creation through wear and tear applied by the little creek we had seen 3hrs earlier just out of Jenolan Caves.
Paced it individually to the creek were I found Martin contemplating the suitability of the river side for lunch. Joined him in digestion as I briefly awaited Mr G and having regrouped settled into a phase of Vstar inspired walk with purpose back out of the gorge. Two more regroups and shortly back onto the black range for the final section home.
Following the disaster of the Black Range in 6ft I mentioned to Mr G I may run a bit. To be met with the most enlightened reply of "ok you go ahead I might just think about things a bit". Happy to have redeemed myself along here managing a comfortable run all the way back to the cars. Then my happiness was multiplied ten fold as I meat an associate of W.E.S who reinstated our already defined believe in his lack of fortitude at having not made the run given her state of warming down with a walk along 6ft post 800km Spanish escapade.
Very happy with the day out for both the nature of the course and the confidence of a descent long run after a couple of off weeks. Learnt masses about pacing early thanks to Mr G and am now filled with story's of Ultra courses the world over. Also glad Shogun only spent 20mins to find the stashed keys as my 6hrs 53mins would have had him sitting around for a long time cold in wet clothing.
Monday, April 12, 2010
When Good Runs Turn Bad Or Vice Versa
The plan was Glenbrook to Woodford to Glenbrook. An early start at 4am with Vstar to get some running with lights and to meet up with a group of runners heading down at around 6.30am. Up and out the door on time starting promptly on 4am. So far so good. It soon became evident that I was not having a good one feeling nausea's from the beginning and unable to settle into any form of rhythm. We hit the gate in around 50 mins (very slow) and the Helipad on 1hr 25mins (honestly it was either 1hr 20min or 1hr 30min, cant remember so took the middle).
Vstar was very patient in his easing up for me on a number of occasions and just past the helipad I was hit by the first wave of giddiness. Forced to stop and walk a few steps but initially I had thought I was going to have to sit down to get my head together. Ate a bit and walk a minute before trying to push on. By now the sun was rising and this table top section is one of my favorite sections of the run. Kept me distracted for a few kilometers and pushed on past Toby's Glen and up the first major climb.
Past this climb and heading up again I was hit by a second bout of giddiness and decided every step I kept taking was a step further from finishing. Checked distance so far with Vstar (18.3km right on 2hrs) and knowing WES was heading up the track latter as was SWMBO (to be adapted to SWMBLO) on her Mt Bike along with the group coming down behind and the multitude of other park users that would be around headed back solo. Fully expecting to have to walk whole sections.
Settled into a steady pace and was happy to soon find a bit of rhythm, though the feeling I was going to vomit never really left. Past a couple of early morning Mt Bikers heading up and found myself back at the helipad in 2hrs 40mins. Maintained the steady pace trying to keep the semblance of rhythm found keeping in mind I was on the most significant down hill section. Not getting carried away. Got to the gate in around 3hrs 10mins confidant that I should at least be able to run all the way home. a far cry from the expectations when I turned early.
Eventually ran into WES just past the Euroka turn off and stopped for a brief chat. Seems he was feeling many of the same symptoms as I had. Pushed on round the first hair pin on the descent and saw SWMBLO and her treadly heading up the climb out of the causeway. Again a brief chat and on to finish at the causeway and a 5 minute soaking in the very much cooling waters of Glenbrook Creek. Total time 3hrs 43mins 56 secs for 36km. Spent the whole afternoon complaining that I felt tired and sick much to SWMBLO's joy.
I am glad to have spent the time watching Ironman prior to this run. Particularly the ability to watch various athletes and their attitudes toward their performance through the day. To see at times two athletes run through together at the same pace, yet so opposite in their mental state had me reflecting on my own approach to physically demanding session's.
It seems that on reflection a lot of those ironman competitors who grunted negative statements as to how they were feeling often are the same athletes never satisfied with their training and performances. Whist those with positive statements are often seen smiling and laughing in discussions on their mistakes and mishaps. Triathlon is a good one for this as having 3 legs each race most often in any given event you will under perform in one of them and go very well in another. Do I reference the poor leg in post race conversations or do I discuss the good one.
Spending a lot of time thinking these things over based on thoughts of why I am doing these longer runs at the moment. I may train with some of the fastest trail runners going round at the moment but I am not one of these. If I can keep this in mind and focus on the positives I can hopefully maintain a positive mind set and be a person people want to ask 'how is your training going or how did your race go'. With this in mind I am going to focus on the fact that I managed to run 36kms or roughly 4hrs on a day I was doing it tough. A positive outcome and something I could not have done this time last year.
Bobby McFerrin - Don't Worry Be Happy
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Sunday 11th April
Swim in the Woods. Clocked up 2km but the strained muscle in my back was starting to create issues by half way through. Spent the whole night waking to stabbing pain every time I moved in my sleep. Might have to give swimming a miss for a week or two to let this settle down.
Monday 12th April
Nil. The pain in my back kept me unsettled all day. Hoping a days rest will do the remainder of my body good.
Tuesday 13th April
AM and off from Sleep trains Roundhouse for the standard two hills loop. Welcome back Animal after the structure of Ironman training followed by recovery holiday had kept you away from this one for a while. Also joined by Fat Kiwi and W.E.S. A cracker with my 56mins 42sec being well and truly the slowest lap time. I think Fat Kiwi is going to tear Anaconda apart.
Forgo the afternoon run to encourage back rehab.
Wednesday 14th April
Latish AM for a morning run saw an outreach run from the Gnomes Riverside car park round the river and up into the very much lower climbs of Leonay. Joined the banished one in GPB and settled into an easy start moving up to what would be close to tempo pace over the last 4-5km. 47mins 49secs.
Spent the afternoon on Katoomba golf course. A negative split with 51 out and 45 back. figure 3hrs 30mins on the feet is as good as anything given I have no doubts I will be walking parts of Nth face. Maybe I should include some clubs and balls to keep me entertained through Jamison valley.
Thursday 15th April
May I quote from the text of the good Dr, "Lock it in Eddy, time to get off my ass." With this in mind was joined by W.E.S, Vstar, Animal and GC for the Thursday run from the Mansion on Marshall. A very enjoyable morning with crisp air keeping all uncertain as to long sleeve or not. Perfect Autumn training weather. Animal eased off round the railway tracks clearly still feeling the effects of Port and by the main climb was deathly white. GC an Vstar easily made their way up the gully track and I was glad to largely keep them in sight. Total time 1hr 15mins 50 sec (but take out 9mins to bring back to 1hr 4mins 50secs). Animal unable to make post run coffee keeping all concearned for his well being.
Friday 16th April
Having decided the only way to get Dr Phil out running was to tell him we were turning up to his at 6 the plan was was put in place and implemented perfectly. If it had been Sleep train I would have suspected ulterior motives with his personal desire having been achieved in this. However with the good Dr I live to believe with a more trusting tone. the Prince joined us for what was an excellent boomerang type run.Taking in the double out and backs of what we shall call the Dr's Lookout and Martins Lookout. Total running time in the area of 4#mins though having cleared to watch have no idea of the 1-9 options available in this rather general range.
Vstar was very patient in his easing up for me on a number of occasions and just past the helipad I was hit by the first wave of giddiness. Forced to stop and walk a few steps but initially I had thought I was going to have to sit down to get my head together. Ate a bit and walk a minute before trying to push on. By now the sun was rising and this table top section is one of my favorite sections of the run. Kept me distracted for a few kilometers and pushed on past Toby's Glen and up the first major climb.
Past this climb and heading up again I was hit by a second bout of giddiness and decided every step I kept taking was a step further from finishing. Checked distance so far with Vstar (18.3km right on 2hrs) and knowing WES was heading up the track latter as was SWMBO (to be adapted to SWMBLO) on her Mt Bike along with the group coming down behind and the multitude of other park users that would be around headed back solo. Fully expecting to have to walk whole sections.
Settled into a steady pace and was happy to soon find a bit of rhythm, though the feeling I was going to vomit never really left. Past a couple of early morning Mt Bikers heading up and found myself back at the helipad in 2hrs 40mins. Maintained the steady pace trying to keep the semblance of rhythm found keeping in mind I was on the most significant down hill section. Not getting carried away. Got to the gate in around 3hrs 10mins confidant that I should at least be able to run all the way home. a far cry from the expectations when I turned early.
Eventually ran into WES just past the Euroka turn off and stopped for a brief chat. Seems he was feeling many of the same symptoms as I had. Pushed on round the first hair pin on the descent and saw SWMBLO and her treadly heading up the climb out of the causeway. Again a brief chat and on to finish at the causeway and a 5 minute soaking in the very much cooling waters of Glenbrook Creek. Total time 3hrs 43mins 56 secs for 36km. Spent the whole afternoon complaining that I felt tired and sick much to SWMBLO's joy.
I am glad to have spent the time watching Ironman prior to this run. Particularly the ability to watch various athletes and their attitudes toward their performance through the day. To see at times two athletes run through together at the same pace, yet so opposite in their mental state had me reflecting on my own approach to physically demanding session's.
It seems that on reflection a lot of those ironman competitors who grunted negative statements as to how they were feeling often are the same athletes never satisfied with their training and performances. Whist those with positive statements are often seen smiling and laughing in discussions on their mistakes and mishaps. Triathlon is a good one for this as having 3 legs each race most often in any given event you will under perform in one of them and go very well in another. Do I reference the poor leg in post race conversations or do I discuss the good one.
Spending a lot of time thinking these things over based on thoughts of why I am doing these longer runs at the moment. I may train with some of the fastest trail runners going round at the moment but I am not one of these. If I can keep this in mind and focus on the positives I can hopefully maintain a positive mind set and be a person people want to ask 'how is your training going or how did your race go'. With this in mind I am going to focus on the fact that I managed to run 36kms or roughly 4hrs on a day I was doing it tough. A positive outcome and something I could not have done this time last year.
Bobby McFerrin - Don't Worry Be Happy
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Sunday 11th April
Swim in the Woods. Clocked up 2km but the strained muscle in my back was starting to create issues by half way through. Spent the whole night waking to stabbing pain every time I moved in my sleep. Might have to give swimming a miss for a week or two to let this settle down.
Monday 12th April
Nil. The pain in my back kept me unsettled all day. Hoping a days rest will do the remainder of my body good.
Tuesday 13th April
AM and off from Sleep trains Roundhouse for the standard two hills loop. Welcome back Animal after the structure of Ironman training followed by recovery holiday had kept you away from this one for a while. Also joined by Fat Kiwi and W.E.S. A cracker with my 56mins 42sec being well and truly the slowest lap time. I think Fat Kiwi is going to tear Anaconda apart.
Forgo the afternoon run to encourage back rehab.
Wednesday 14th April
Latish AM for a morning run saw an outreach run from the Gnomes Riverside car park round the river and up into the very much lower climbs of Leonay. Joined the banished one in GPB and settled into an easy start moving up to what would be close to tempo pace over the last 4-5km. 47mins 49secs.
Spent the afternoon on Katoomba golf course. A negative split with 51 out and 45 back. figure 3hrs 30mins on the feet is as good as anything given I have no doubts I will be walking parts of Nth face. Maybe I should include some clubs and balls to keep me entertained through Jamison valley.
Thursday 15th April
May I quote from the text of the good Dr, "Lock it in Eddy, time to get off my ass." With this in mind was joined by W.E.S, Vstar, Animal and GC for the Thursday run from the Mansion on Marshall. A very enjoyable morning with crisp air keeping all uncertain as to long sleeve or not. Perfect Autumn training weather. Animal eased off round the railway tracks clearly still feeling the effects of Port and by the main climb was deathly white. GC an Vstar easily made their way up the gully track and I was glad to largely keep them in sight. Total time 1hr 15mins 50 sec (but take out 9mins to bring back to 1hr 4mins 50secs). Animal unable to make post run coffee keeping all concearned for his well being.
Friday 16th April
Having decided the only way to get Dr Phil out running was to tell him we were turning up to his at 6 the plan was was put in place and implemented perfectly. If it had been Sleep train I would have suspected ulterior motives with his personal desire having been achieved in this. However with the good Dr I live to believe with a more trusting tone. the Prince joined us for what was an excellent boomerang type run.Taking in the double out and backs of what we shall call the Dr's Lookout and Martins Lookout. Total running time in the area of 4#mins though having cleared to watch have no idea of the 1-9 options available in this rather general range.
Tuesday, April 6, 2010
Getting Caught Up In Post Race Lifestyle
Had a super week prior to Easter having taken the trip up to Port Mac to watch a number of BMMC and our sister city organisation from the low lands PIS taking part in this years Ironman. It amazes me that a day can be spent watching up to 16hrs of triathlon and at no point do I feel a need to do anything else. Even SWMBO making her debut in the ironman spectating world failed to touch her book she had bought, being way to entranced by the goings on around.
The week that followed enabled a number of participants to stretch out and relax on the sunny beaches of Port Mac and having logged in 4 days long service leave it was great to kick back with them. Unfortunately this may be at the detriment to North Face training. As I don't think and absents of running, vegetables and sleep were listed in the training plan.
Finally dragged myself back to the reality of needing to get my self into gear thanks to WES (who having done the tri had every right to lie around doing nothing) dragging me out for a short run whilst SWMBO took herself and Binary Baby (10.10.10) out for a surfing lesson. Over post run coffee it was decided training had to be resumed. Latter though as the coffee was very good that morning.
Got home late Friday and was some what rushed in preparations for the planned BMMC training run on Easter Saturday. No food in the house and all shops bar the local servo closed resulted in dinning through the golden arches. Which on top of a weeks post race (or race spectating as the case may be) diet was possibly not the intake most often recommended by 9 out of 10 doctors.
Saturdays run was working on the concepts that training is an addition thing not multiplication. As we know anything times 0 still equals squat. Arrived late (though not as late as some M*s*e* G) and found a small group of Vstar, B1 & B2 or B2 & B1, Dave and Julie very patiently waiting at Narrow Neck gate. Beautiful Mountains Easter weather accompanied us all day as we made our way along Narrow Neck to Tarros. Down the ladder through to Medlow Gap and on to Dunphy's camp ground.
A large group camping at Dunphy's looked a little surprised to see lycra clad runners taking the water from the tank and I could not help thinking if the number of groups talking about Mts runs all came through Dunphy's it could be quite an entertaining day for these campers.
Continued on through Megalong Valley Rd to 6ft track and cruised through to the base of Nellies Glen. I must say this section along the creek immediately after turning off the road is one of my favourite parts of this run. It is a shame it is bypassed in north face. As the track began to climb up towards the single track and stairs my legs began to feel uncomfortable for the first time on the run and by the time I was heading up the stairs my energy levels and legs were struggling. I think I have come up these stairs 5-6 times on runs now and the score stands clearly at Nellies 6 Scam 0. Definitely causing me some concern pre North Face as there are still some 35 odd kms to go from here on race day.
Spent too long sitting down at the top knowing I should have been walking around and struggled with tight muscles for the remainder of the run through Bonnie Doon onto Stuarts Rd, Narrow Neck Rd and Glen Raphael (spelling ?) Drive. Was amazed that Dave, Julie and Vstar cruised away at Stuarts Rd to continue onto Giant Staircase and round to Golden Staircase to make it a 'long' run.
For me all up 5hrs 56mins which is the real first training run post 6ft and the bludge I have been having since. Some mild cramps again so booked in an appointment at Dr Phils pharmacy to look into salt tablets as an option to begin exploring possible remedies for this problem. A great day out in the Mountains and thoroughly enjoyed the company on this run. The scenery as always was spectacular and though the video below was not our run. Digger the producer also ran round the Mid Upper Mts over Easter and captured these images:
This is the best place to live and train in the World.
The rest of the week has been unfolding as such:
Monday 5th April
AM run to finish the Easter long weekend from the National Park gates with Dr Phil at 6am. A crisp morning reminding me why the Easter period has to be one of my favourite times of the year to train. Up the Oaks to Ironbark picnic area down into Euroka up Bennetts Ridge fire trail and back down the Oaks to the causeway to finish. Dr Phil surprised me in his post Ironman state in his extending the run up to the gate etc. I dont think I would be walking yet let alone putting extensions on runs. Around 1hr 20mins with a 4minute stretch at the junction along Bennetts.
PM to the Woods for a swim with Sleep Train. Originally though SWMBO was coming to but long weekend fatigue kept her sleeping on the couch (and doing a wee bit in the garden to be fair). Knocked over about 1.8km and felt lazy so got out. Nice to be doing some swimming again.
Tuesday 6th April
AM standard loop from Sleep Trains round house on Railway. Joined by the Fat Kiwi and none others. This use to have my thinking good it should be a sensible (ie easier) pace today but no longer. The Fat Kiwi has learnt to fly and we clocked a sturdy 58mins 43secs including lengthy stretches on the course. Had the heart rate up considerably along Cripple Creek and at the finish. Felt good post run.
Wednesday 7th April
Slept in read the rest of my book and pretended to be busy in the garden as an excuse not to train.
Thursday 8th April
5yrs of marriage today, thank goodness a text came from SWMBO Snr to wish us well on this anniversary otherwise I would not have realised today was the 8th of April. Thought SWMBO was smiling a lot at me as she drove past on her way to work as I finished the morning run. Ran with Fat Kiwi, The Megaphone and Vstar (once the late comer caught us at the lookout). Easier pace than Tuesday but worked up the hill hard for a total time of 1hr 12mins 14secs. The Megaphone is getting better each week, should see him under 1hr 10mins soon for this run.
PM started a new run on the weekly calendar today with hill reps up the trails round Mitchells Pass. Parked at Lennox Bridge and ran down the currently closed Mitchells Pass. Just past the Garry Payne memorial turned right onto the trails and took the single track (slightly to the left of the downhill track) up to its junction with Marges (or Elizabeth which ever one is to the Gully side) Lookout Track, down to the lookout and along the walking track to the Bridge again. Just under 20mins a lap for 3 laps today working on muscular endurance as opposed to Anaerobic Threshold but could be easily adapted to incorporate laps up the road for higher heart rate work. Joined by Vstar, Shogun, WES and Wong for 53mins 43secs. Stumbled across Gottagofasta as he came Bear Grills style out of the bushes at the end of the run heading home, as always looking relaxed and strong.
Friday 9th April
Reproduced Wednesdays training
The week that followed enabled a number of participants to stretch out and relax on the sunny beaches of Port Mac and having logged in 4 days long service leave it was great to kick back with them. Unfortunately this may be at the detriment to North Face training. As I don't think and absents of running, vegetables and sleep were listed in the training plan.
Finally dragged myself back to the reality of needing to get my self into gear thanks to WES (who having done the tri had every right to lie around doing nothing) dragging me out for a short run whilst SWMBO took herself and Binary Baby (10.10.10) out for a surfing lesson. Over post run coffee it was decided training had to be resumed. Latter though as the coffee was very good that morning.
Got home late Friday and was some what rushed in preparations for the planned BMMC training run on Easter Saturday. No food in the house and all shops bar the local servo closed resulted in dinning through the golden arches. Which on top of a weeks post race (or race spectating as the case may be) diet was possibly not the intake most often recommended by 9 out of 10 doctors.
Saturdays run was working on the concepts that training is an addition thing not multiplication. As we know anything times 0 still equals squat. Arrived late (though not as late as some M*s*e* G) and found a small group of Vstar, B1 & B2 or B2 & B1, Dave and Julie very patiently waiting at Narrow Neck gate. Beautiful Mountains Easter weather accompanied us all day as we made our way along Narrow Neck to Tarros. Down the ladder through to Medlow Gap and on to Dunphy's camp ground.
A large group camping at Dunphy's looked a little surprised to see lycra clad runners taking the water from the tank and I could not help thinking if the number of groups talking about Mts runs all came through Dunphy's it could be quite an entertaining day for these campers.
Continued on through Megalong Valley Rd to 6ft track and cruised through to the base of Nellies Glen. I must say this section along the creek immediately after turning off the road is one of my favourite parts of this run. It is a shame it is bypassed in north face. As the track began to climb up towards the single track and stairs my legs began to feel uncomfortable for the first time on the run and by the time I was heading up the stairs my energy levels and legs were struggling. I think I have come up these stairs 5-6 times on runs now and the score stands clearly at Nellies 6 Scam 0. Definitely causing me some concern pre North Face as there are still some 35 odd kms to go from here on race day.
Spent too long sitting down at the top knowing I should have been walking around and struggled with tight muscles for the remainder of the run through Bonnie Doon onto Stuarts Rd, Narrow Neck Rd and Glen Raphael (spelling ?) Drive. Was amazed that Dave, Julie and Vstar cruised away at Stuarts Rd to continue onto Giant Staircase and round to Golden Staircase to make it a 'long' run.
For me all up 5hrs 56mins which is the real first training run post 6ft and the bludge I have been having since. Some mild cramps again so booked in an appointment at Dr Phils pharmacy to look into salt tablets as an option to begin exploring possible remedies for this problem. A great day out in the Mountains and thoroughly enjoyed the company on this run. The scenery as always was spectacular and though the video below was not our run. Digger the producer also ran round the Mid Upper Mts over Easter and captured these images:
This is the best place to live and train in the World.
The rest of the week has been unfolding as such:
Monday 5th April
AM run to finish the Easter long weekend from the National Park gates with Dr Phil at 6am. A crisp morning reminding me why the Easter period has to be one of my favourite times of the year to train. Up the Oaks to Ironbark picnic area down into Euroka up Bennetts Ridge fire trail and back down the Oaks to the causeway to finish. Dr Phil surprised me in his post Ironman state in his extending the run up to the gate etc. I dont think I would be walking yet let alone putting extensions on runs. Around 1hr 20mins with a 4minute stretch at the junction along Bennetts.
PM to the Woods for a swim with Sleep Train. Originally though SWMBO was coming to but long weekend fatigue kept her sleeping on the couch (and doing a wee bit in the garden to be fair). Knocked over about 1.8km and felt lazy so got out. Nice to be doing some swimming again.
Tuesday 6th April
AM standard loop from Sleep Trains round house on Railway. Joined by the Fat Kiwi and none others. This use to have my thinking good it should be a sensible (ie easier) pace today but no longer. The Fat Kiwi has learnt to fly and we clocked a sturdy 58mins 43secs including lengthy stretches on the course. Had the heart rate up considerably along Cripple Creek and at the finish. Felt good post run.
Wednesday 7th April
Slept in read the rest of my book and pretended to be busy in the garden as an excuse not to train.
Thursday 8th April
5yrs of marriage today, thank goodness a text came from SWMBO Snr to wish us well on this anniversary otherwise I would not have realised today was the 8th of April. Thought SWMBO was smiling a lot at me as she drove past on her way to work as I finished the morning run. Ran with Fat Kiwi, The Megaphone and Vstar (once the late comer caught us at the lookout). Easier pace than Tuesday but worked up the hill hard for a total time of 1hr 12mins 14secs. The Megaphone is getting better each week, should see him under 1hr 10mins soon for this run.
PM started a new run on the weekly calendar today with hill reps up the trails round Mitchells Pass. Parked at Lennox Bridge and ran down the currently closed Mitchells Pass. Just past the Garry Payne memorial turned right onto the trails and took the single track (slightly to the left of the downhill track) up to its junction with Marges (or Elizabeth which ever one is to the Gully side) Lookout Track, down to the lookout and along the walking track to the Bridge again. Just under 20mins a lap for 3 laps today working on muscular endurance as opposed to Anaerobic Threshold but could be easily adapted to incorporate laps up the road for higher heart rate work. Joined by Vstar, Shogun, WES and Wong for 53mins 43secs. Stumbled across Gottagofasta as he came Bear Grills style out of the bushes at the end of the run heading home, as always looking relaxed and strong.
Friday 9th April
Reproduced Wednesdays training
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