scambullant

West Sydney Worlds & The Week Beyond

2011-11-19T18:17:00.000+11:00

So last Sunday saw the 30th running of the West Sydney Worlds, at the comparatively new location of the Penrith Lakes. I had some fairly clear goals laid out this time round, having spent a number of years pretending the time didn't matter. All the time dragging my finishing the down with each new attempt on the current return to such events over the past five or so years.

The preparation had been adequate. With a lot more swimming than I have done since Uni, which to be fair is now long enough ago to sound a little sad when I reference it as a point of athletic performance. Cycling had been mixed with significant increases in the weekend long ride, but way to few mid week rides to add that bit extra really needed to continue improving here. Whilst running just ticks along really. Some good weeks some poor. All the time with very little change to running seed.

2011 was about clocking some times that in my mind place me back in a competitive grouping. Although not at the pointy end of it, just close enough to feel comfortable mixing my name back in the conversation really. Targets had been set with a desire to go sub 18mins for the swim, sub 50mins for the ride and sub 40mins for the run. Giving a sub 1hr 50min including transitions.

The day was perfect for solid racing with enough cloud cover to prevent temps going crazy hot. But warm enough to make getting into the water quite pleasant. A no wetsuit swim is never on my wish list but what can you do. Decided the best option was to push out past the boat and utilise the second line of lane markers. Providing clean water to swim in rather than battling the whole way for position over the 1st chain. The focus was from the outset on maintaining technique and at time I found myself quite surprisingly swimming round tiring swimmers ahead of me. On standing a glance at the watch provided evidence of my thoughts over the final few metres. A touch too easy with an 18min 12sec swim to the ramp. 12 sec's off the target but still a good 2 mins plus up on the past few years.

Transitions just happen after 20 odd years. However it was with absolute frustration that I reversed from the final meters prior to the mount line to gather the race number I had left lying on the ground at the rack. I believe the verbalisation in screaming "Beginner" at myself may have alerted a few surrounding people to my frustration with myself. The bike was bizarre really. I fluctuated from comfort to feeling like I was turning the bike inside out at times and then back to comfort all ride. Never really settling into a rhythm but never unhappy that I wasn't building power into the bike. In the end a bike computer measured 49mins ##sec ride for a 51min ##sec transition included ride put me parallel to 2010 for bike times. Satisfactory but not overwhelming.

Onto the run and I knew from the outset it would be a better run than 2010. An immediate comfort in my stride at a tempo I knew would build to discomfort over the middle third and yet allow a pickup in pace over the final kms. The feeling of satisfaction as you keep passing the faster rider/swimmer but slower runner egging me on targeting one back after another. Looking for fellow Panther Tri Club members amongst the crowd to set specific targets ahead. The first lap sat right on the verge of my target time, hitting the half way a touch under 4min km pace. However as always the back straight on the lakes for the second lap is my mental hurdle. It was here that splits began to slide a bit with km pace falling above the desired 4min pace and dragging me outside the target time. Despite a strong final 2km it was just short again with a 40min 17 sec run again being some 1min 30sec better than 2010, but again falling short of the target.

Over all. A 1hr 50min 5#sec race time for a near on 3 minute PB on this course. Thankful for the improvement but tainted slightly in the knowledge I had missed the targets across the board by such small margins. On the trip home it was suggested I don't look like Im putting in, and in reflection Im beginning to question if this is in fact the case. At the time I would swear Im pushing hard, but in reflection am I pushing hard enough? Have I learnt after 20+ years to hide from this extra level of hurt that has previously lead to vomiting post race/training session? Who knows, I guess I will find out over the next 6 months to Ironman.

The week following has not been the best in training. I pretended I would move straight back into a week of full training in planning the preseason phase. However fatigue on Monday followed by a ridiculous week at work soon instituted the flexibility clause. A couple of good runs, 1 swim (all be it filled with butterfly) and no rides till tomorrow morning hardly equates to a week to look back on with pride.

Next week however is booked in with the animal, and though he doesn't know it yet Dr Phil. As a week of no missed sessions. Canberra is now 3 weeks off and whilst it is far from a goal race for the current season, I still have redemption on my mind following a dismal performance there last year.

And so as I prepare to move into a week worth reporting, a song for Evie. Enjoy:

Full Steam Ahead

2011-11-09T21:37:00.000+11:00

First of the preseason tris this weekend. With the 25th running of the Nepean Triathlon, otherwise known as the West Sydney Worlds. Even with a few disruptions over the past few weeks. Largely due to an extended stay as DP of all things Gnome related, things are going well in the lead up to this.

My initial plan was to train through and race tired. Keeping the big picture in mind. I have however adapted this to ease a little in distance over the last couple of days leading in to actually ensure I make it to the finish rather than fall over half way round. With the training to resume straight on after the race. Pushing through to the major preseason goal of Canberra in a month.

A couple of consistent weekend on the bike and a stringing together of more regular and desirable length swim sessions seems to have me coming into this in quite reasonable condition. Im certain the swim will be some minutes faster than previous years, and after today tempo session on the bike Im sure that the bike leg should improve on last year. These aspects combined with linking in a similar run to last year has me hopeful of a considerable PB over this course. So putting it out there, sub 1hr 50mins. Now to see if it can be put together on the day.

A song for Evie:

Running Wild On The Other Side

2011-10-31T20:46:00.000+11:00

Been having a few weeks living on a different side of late. With this week being my 5th as relieving Deputy at Gnome central. It has been very interesting to sit in another chair around the School, getting a feel for the larger picture on how things operate. It will certainly change my perspective of how I approach certain aspects back in PE land when I finally get the chance to get back into the less formal attire of the PDHPE teacher.

It reminds me of talking with one of my Uncles a few years ago about his move into management of some of the larger Hotel chains floating around the place. In particular his scheduled times getting into various roles in the Hotel to keep his mind clear on exactly what the various jobs involve. So he can make knowledgable judgments in terms of managing the big picture.

With this concept in mind I was super pleased to have the chance to experience another side of Running Wild on the weekend. Being given the chance to run in one of our events for the first time since we kicked off at Mt Portal last year. We have heard for the past 18 months that the events, though low key, seem to meet the needs of the runners really well. A benefit of trail races being put in by people currently racing trails regularly.

However I think for this to continue to be the case, it is going to be vital for us to continue to take turns running in the events. If for nothing else to pick up the little things that can soon grow into big things when a lazy mind has the chance to take over on organisation.

Over all must say I had a ball on the trails around Wentworth Falls. Im sure I could have been out for a solo training run and still loved every minute of it. Of all the events we put on each year, this course is number 1 on my wish list. For its views and tight single track, the massive cliff faces and the challenging nature of the track under foot. It will be hard pressed for me to find a race I enjoyed better in 2011. A strange thing to say publicly when on the organising committee.

True to form though it was good to see some little things that Im sure will make everyones experience that little bit more enjoyable. Given things don't always go to plan. Not sure on the logistics yet, but one thing I think needs to be explored are sign posted and well advertised evacuation routes. In terms of mass evacuation and or individual evacuation in case of injury. This builds some interesting dilemma's in it self. So to the critical analysis board we go I guess.

In terms of the run itself I was pumped to drag myself around the course in 9th place of the 220ish starters that took on the course. A strength focused brick on Saturday had the legs under strain from the gun and a quackish pace from the start to secure an uninterrupted early pace along the Charles Darwin walk soon had the lungs pumping at a challenging level.

To me the section immediately leading into the drop down to National Pass and the Pass itself make this run. The views of the Kedumba Valley opening out in front then the Falls dropping water down towards you make for truly majestic trail. I was sitting round 11th or so at the start of this descent and was amazed to see John Glen and Tony Williams tackle this descent 3 steps at a time. In a section of track many would have slowed to a walk to ensure life was still present upon reaching the bottom.

The climb up the other side had the quads and lungs extended. However I managed to work my way back from 13th into the top 10 on the stairs into Valley of the Waters and on to the Nature Track as we wound back into The Conservation Hut. The final few kilometres along the Over Cliff-Uner Cliff track then the steady climb up Charles Darwin speed by with my legs feeling great through to the end. 1hr 41mins being just inside 15mins off the winner new course record. Pumped really knowing these are the events I love and hopeful that others are getting the same through their participation.

Bring on the next session, event, what ever. Enjoy.

Then their was a song for Evie, this time bought to you by a great new band whose CD launch I missed due to racing the next day. Best part is I hear 2 of these guys like nothing more than getting out for a touch of trail running themselves. Hope to see them at Running Wild in the near future:

Goulburn to Picton Revisited

2011-10-13T22:41:00.000+11:00

13.10.2006: Goulburn to Picton

Stats: 124.45km, 4hrs 1min 56sec, 30.8km/hr
Weather: Hot, Hot, Hot, Hot

To quote Stuart, "Ground Hog Day" is fast coming to an end. The longer this ride continues, the more my legs work in automatic pilot and the more my body tells me to lie down and go to sleep when ever we stop.

Today was the first day on the ride that I began without a vest and arm warmers. Goulburn had been hyped up as a cold cold place. However today we might as well have been cycling out of Cairn's mid summer.

The majority of the day was spent on the shoulder of the Hume Highway. With trucks and holiday traffic whizzing past continuously and the associated derby creating havoc with ride formation and bicycle tyres. Four more flats in the C-Group certainly hindered progress, allowing the B's to once again beat us into morning tea and lunch.

The heat beating down on the exposed highway also contributing to the difficulty of completing what should be a simple 120k's. With such impact that by lunch all I could stomach were drinks and a water based ice block purchased at a local shop.

It was discussed amongst Perth to Sydney riders that the last three days almost felt like a completely different ride all together. As we are way too familiar with the surrounding environment for this to be part of the same trip that has taken us across Australia.

The final moment for today being best summed up by the fact that in talking to Kel on the phone we were able to say:

"See you tomorrow"

Punctures: Me (1), Group (18)
Brain Snaps: (Mild (2), Moderate (1), Max (0)

13.10.2011
What can I say who would seriously plan a 1st Birthday for up to 120 guests in their own home. Managed to run bmmc standard run today amongst all this craziness, missed the ride to protect the longevity of all things relationship.

So a song for the near to be debutant birthday girl:

Yass to Goulburn Revisited

2011-10-12T21:17:00.000+11:00

12.10.2006: Yass to Goulburn

Stats: 100.58km, 3hrs 23mins 23secs, 29.6km/hr
Weather: Hot all day, Clear skys, Late breeze largely tail

The all clear record came to a devastating end today. Over 3700km across four States of Australia, numerous highways - byways - and back roads. I awoke this morning to my first flat tyre of the journey. A miserable slow leak care of a slither of glass that had worked its way through, what up till now had been, the impenetrable walls that are my Continental Gatorskins. My quest to last the longest without a puncture snatched from my grasp with the finish line in sight. Not even providing the common curtsy of a break whilst out on the road.

With tube replaced and glass removed, we left Yass around 7.30ish in order to complete our planned 89km ride today before the predicted heat really hit. Ten minutes into the ride and the first stop had already been called to remove layers as the sun's morning rays beat down on to us.

At this point in the ride I also decided it was a good thing that it had not been left up to me to find our way to Goulburn by my own means. As in my state of complete disorientation I think I would have had us bunking down in Cooma for the night.

We quickly departed from the busy roadway that is the Hume Highway, for the rural settings of a Jim Blaxland backroad. Nichollete's son, Anthony, joined us here seeing the inaugural breakaway formation of the C-Team Youthworks edition. Nichollete, Roger, Edna, Allen and Steve C taking him into their undoubtably expert tutelage.

For the following 30km I wished I had joined the Youthworks edition as numerous (I think all but myself at times) of our riders decided it was time just to see how much we could push it. From recollection I'm sure mention was made of a survivor style section with riders being voted off (i.e. dropped out the back) each 5km.

How i stayed on I'm still not too sure of. At one point we were climbing a considerable hill at excess of 40km/hr. Clearly the final push to push me out the back only failed to eventuate as I was carrying the directions and walkie talkie to communicate with our support vehicles.

Having barely caught my breath at morning tea (Gunning) we set off again. This time reconfigured with all C-Team members (less Anthony) fortunately easing the pace to finish the day.

89km soon turned into 100km and with none of us wanting to spend the night on the side of the road at the Canberra turn off, the extra 11km were punched out without a word of complaint. A generous tail wind helping sooth the issue. With the rest of the day free to eat, drink and then eat some more. Much fun was had in Goulburn refuelling some very spent legs.

Punctures: Me (1), group (16)
Brain Snaps: Mild (2), Moderate (1), Max (0)

12.10.2011

One thing has been consistent over the past few nights. Evie has not slept well meaning neither Kel nor I have slept well. SWMBO of course will quickly point out I do manage to sleep through approximately half the resettles though. Funny how I never learn and keep saying things like, "wasn't it good Evie only woke twice last night" in the morning to a clearly fatigued SWMBO.

After some early negotiations and laying of plans to try and fit the morning swim int the afternoon. It was with external encouragement that I made it to the Woods for a swim at 6.03am. Just three minutes late, but then when the others don't show at all I guess there minutes doesn't mean too much. Having said theta Sleep Train arrived at his pre scheduled 6.37am time slot. Just in time to do a warm up and then join me for the main set. Timing being perfect in that it gave me another person to hold me accountable in the point of the session at which Im most likely to make compromises to the session. In the end all done as per the plan for 3100m. Having started in the first week of a twelve week plan, things are just starting to build on distance and in intensity. Fun.

Another day pushing papers and pretending to be important, dressed up in adults clothing. At least today I remembered man pants don't have velcro fly's and as such require manual manipulation to ensure they are closed on leaving for work. I think if I had got this wrong for the third day in a row I might be up for a sexual harassment case with the lovely lady's in the front office :)

The afternoons session switched out for another session with the physic on the ribs. The good news being that as I sit behind a desk all day at the moment. The recuperation of the ribs has moved much quicker than last week. To the point that should be my last visit to Ollie and a process of rebuilding training to it's full process is now at its starting point. Happy days.

So a happy song for Evie that is most appropriate to her current gross motor training regime:

And while IM at it today I stumbled on this, the first song I heard that had me thinking there is more to the world of music than video hits and the repetitive nature of so many songs I heard on the stations just down the dial from triple j. My recent discovery in the late 80's:

Cootamundra to Yass Revisited

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

11.10.2006: Cootamundra to Yass

Stats: 107.94km, 4hrs 2mins 39secs, 26.6km/hr
Weather: Hot, Clear skys, Almost no wind at all

Things can change extremely quickly. Throughout the ride it has amazed me how quickly the environment changes. Emotions vary on a regular enough basis on this trip to have most of us locked up in mental institutions.

This morning all the talk in the C Group had been about K.O.M points, questioning why would you stop for lunch 13km from our finish at Yass, and the team time trial we would have on this final run into town. By the finish of our days riding individual glory was forgotten, all of us had been grateful for our stop at Bowning, and any concept of a race or speed inspired finish was long forgotten.

We rolled out of Cootamundra at the relatively late time of 8.20am. The current practice of waiting till the B Team had reached the 5km mark before we started seemed to drag on time wise, and as we completed the first 2-3km of the day we soon found out why.

The Western slopes kicked up almost immediately to the delight of the climbers in the team. Then they kicked up again and again then again. By morning tea at Harden everyone of us was well aware of the efforts we had been required to make so far.

These hills bought with them some of the most spectacular views we have seen so far. As we peaked the climbs with rolling fields spread out to each side of the road. The second stretch threw up more of the same. All though some (wishfully I think) suggested the gaps between each climb were further apart.

It was along this stretch that I think the C Team really came together. In an environment in which our ability to operate as a team is heavily challenged, individual glory was put aside and the supportive environment of a team began to grow.

It was with this team mentality that we left lunch, with the aim of getting into Yass in time to grab coffee before our billets meet us at the church we were sleeping at tonight. Three punctures in 2km (No Perth starter so not in stats) frustratingly put a quick death to this concept. It did however enable the larger team, A's-B's-C's to ride into town as a single convoy.

My afternoon was spent catching up with Warren Hodgson, an experience I value in equal measures to the ride as a whole. Dinner by the river with Warren, Jan, Penny, Elliot and Sally left me in high spirits with three rides to home.

Punctures: Me (0), Group (15)
Brain Snaps: Mild (2), Moderate (1), Max (0)

11.10.2011
Having managed a relatively pain free run yesterday afternoon I made it to Sleep Trains this morning to start the standard Tuesday morning lap around the two hills circuit. Strangely enough it was not the ribs, but really tight ham's and straining at the back of my knee that slowed me down. So with concerns on building another injury the run was cut back to the short lap, normally reserved for Sleep Train on mornings he can't keep up with us.

The day flowed fairly smoothly however the double run Tuesday was transformed into a half run morning with short walk arvo Tuesday. Trying to balance the what can I do philosophy with the your doing a job above your comfort zone and the I haven't slept through a night in months phase Evie is instigating.

As such, Im buggered so Im going to sleeping order to try and ensure Im at the Woods for a splash in the AM. So to put me to sleep Evies song today (language at times if you have sensitive ears):

Hay to Darlington Point to Coolamon to Cootamundra Revisited

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

8.10.2006: Hay to Darlington Point

Stats: 123.90km, 4hrs 32mins 23ses, 27.2km/hr
Weather: Warm to cool, Very strong cross winds, Clear sky

If today had been in the first couple of days in this trip I would have had serious doubts about my ability to complete the ride from Perth to Sydney. It makes me appreciate how lucky we have been in so far as weather conditions are concerned up till now.

The actual days riding was not too bad. We did find ourselves wrestling a very strong and gusty cross wind for the majority of the day. Severe enough to turn me and my bike into a human kite. Personally however Im feeling particularly strong on the bike at the moment and was able to contribute few extra turns on the front. Occasionally dropping back and dragging the strugglers back to the group.

Following our ride, again through the irrigated fields of the Hay Plains, things begin to slide for me some what. I realised the I had failed to drink anywhere enough water. As my hands had been firmly secured to the same position for the majority of the day. For fear that if I was to reach for my bottles it would be at that point another server gust of wind would sweep me into the bushes next to the road or into a rider next to me.

This, combined with the dust laden rooms that make up the Darlington Point Fishing Club. Rooms that took 40mins per room to vacuum. Followed by another 40mins after Chris knocked a fluro light out of its bracket, exploding as it hit the ground. All contributed to provide a true test of patients and kindness.

Another Chinese meal, three in three nights, and I am ready to sleep and begin again tomorrow.

Punctures: Me (0), Group (15)
Brain Snaps: Mild (2), Moderate (1), Max (0)

9.10.2011: Darlington Point to Coolamon

Stats: 126.33km, 4hrs 36mins 22secs, 27.4km/hr
Weather: Cold morning, Hot day, Minimal winds (but there), Clear sky's

The days seem to be getting more and more difficult to write about as we approach the end of our journey. Im not sure if this is the result of the days being shorter, the speed having increased and not seeing as much, or the fact that as we near the end I am beginning to think more about everyday details like work and how much Im looking forward to seeing Kel again.

The day began, with most f us being keen to move on from the joys of Darlington Pint Fishing Club. We found ourselves without our fearless leader as we (the doctor in actual fact) would later find out his infected pimple was actually an abscess that would require a 1cm wide by 3cm deep incision to remove the infection and gunk. This being on his right butt cheek was having a significant influence on his ability to ride a bike.

A cool, calm and collected team rolled over some slight inclines the 60km to Narandra for morning tea. Many of us wishing that we might have pushed on the previous day so that our evening might have been some what more relaxed and enjoyable.

More rolling uppish bits, at a definitely increased pace, and for the first time in a number of days our second break for the day was also placed in a grassy park. The C-Group spending some added time at the local 'coffee shop' before a mad dash over the final km to Coolamon. Allowing the A and B Groups to arrive before us. Enabling privileges such as first showers and selection of bed spots.

As such we find ourselves bunked down in the toilet/shower block of the football club at which we are staying. I guess the sights don't mean a lot when we are sleeping.

Punctures: Me (0), Group (15)
Brain Snaps: Mild (2), Moderate (1), Max (0)

10.10.2006: Coolamon to Cootamundra

Stats: 99.39km, 3hrs 54mins 05secs, 25.4km/hr
Weather: Warm to hot, Clear skys, Mild head to cross winds

Having awoke in the toilet/changerooms of the Coolamon Football Club after a night in which I slept throughout never really felt like I slept much at all. Group C rode into a day of undulations and climbs through to Cootamundra.

Im not to sure if it is just the fatigue my body is experiencing after four and a half weeks on the road now. But the tough days and hard sections do seem to be coming closer together now. Each time lasting a little longer than the day before.

Headwinds really made us work this morning through to our morning tea stop at Junee Reef. Forcing the group switch from our standard two minute rotations to one minute rotations. With the aim of saving legs from extended periods pushing into a demanding and draining winds.

Junee Reef had clearly been an area of some significance at some period in our short history. Today though the World War One memorial looks strangely out of place. Standing half way up a hill surrounded by nothing more than fields of wheat and a run down farm shed.

The ride into Cootamundra had been described as a bit uppish in our directions the night before. The climbs we faced were in actual fact a series of hills that became the most challenging we have seen so far this trip.

David R, now on to be known as The Machine, showed us all how we are suppose to go up these uppish bits. With the rest us left to fight out for runners up in the K.O.M. A rapid descent soon saw excited riders flying into town by lunch. A significant stop as we are now in towns at which I have previously been (in teen-adult life).

Four more days-sleeps to go.

Punctures: Me (0), Group (15) [Plus 1 tyre that decided to leave John G's wheel whilst he was riding it]
Brain Snaps: Mild (2), Moderate (1), Max (0)

10.10.2011

Things have been a little quiet on the training front over the weekend. Mainly due to the ribs blowing out after a couple days of gardening. Trying to get the house sorted for the 100+ people that are coming to Evies first birthday (Massive Family). Also contributing has been the unsettled nature of Evie, with her 39.4 degree body temps and teeth punching their way through stubborn gums.

Sunday, instead of build my own training, was spent basking in the achievements of others. With Hawaiian Ironman being streamed live all morning. Accessed either from home or the Kona on Coffee festival 2011 at Cafe Cee. I get pumped watching these performances, especially when you get to see people you know smashing it up at the peak triathlon world wide. Seeing them moving through images that have been burnt into my mind since first watching the event in 1983 on Wide World of Sports.

In particular special mention to the Animal. Who smashed up the bike course in 4:49 on his way to an incredibly determined 9:53. I look forward to the reflections on what has to be a massive day out.

So with renewed determination Monday had me back on track, with week two session one of the Ironman swim program knocked out this morning . Despite doing all I could to miss it with purchasing petrol with out any money. Then after work the moment I have been waiting for, for some time. The chance to get out for a run, enjoying the simple pleasures found in cruising through the tracks and trails of Knapsack Reserve.

All in all the ribs held up well and so tomorrow morning I get the chance to try again at the BMMC standard Tuesday running of the Two Hills Circuit from Sleep Trains. Now just to get through the night on longer than sixty minute sleep intervals. Please Evie.

So to soothe the soul of the sleep depriver a song:

Balranald to Hay Revisited

2011-10-06T21:43:00.000+11:00

6.10.2006: Balranald to Hay

Stats: 134.34km, 4hrs 34mins 57secs, 29.3km/hr
Weather: Cold morning, Warm day, Clear sky's, Cross winds

Early in the ride I had the perception that once we had crossed the Nullarbor we would be back into populated suburbs and out of the isolation of dry desert scrub. Out of sparse open country and into regular townships. Now that I actually look at the names of the towns we are staying at, it is obvious that right through to Picton we will be amongst the empty landscapes that occupy the majority of inland Australia.

Today our ride from Balranald to Hay took us through the Hay Plains. An environment matched for its starkness only by the official stretch of the Nullarbor Plain. Kilometre after kilometre of open flat fields. Dry red dirt and scrubby salt bush occupying all land as far as the eye could see.

By the end of the day my legs were screaming for a hill, even a slight rise in the road. Anything to break the endless flat that is the road across this part of the land.

Given this unfamiliar riding, in comparison to cycling around the Blue Mountains. The past two days have seen me find my legs at the tempo of our new group, and as unaccustomed as I am to this long flat riding I find myself excited at the rythme of the group.

Having been banned from contesting sprints at the end of stages. We have introduced the concept of formation and non-formation finishes. Our first non-formation finish rolled out 3km prior to lunch and having found myself caught on the wind side of the group promptly exploded well before the final destination. Lactic acid over powering my quads and remaining as an unwelcome visitor for some time later.

Our second non-formation finish was a much closer encounter with Stephen S out powering me to the 60 sign. Unfortunately it's the 50 sign were after and it all meant nothing in the end.

Hay seems a most welcoming town and I look forward to spending our rest day checking out the streets tomorrow. It's hard to contemplate this being the beginning of the final stretch home on our trip.

I will spend some of tomorrow trying to get a feel for the Town in which Dad first taught, fresh out of teacher college. I don't know what, if anything I will find.

Punctures: Me (0), Group (14)
Brain Explosions: Mild (2), Moderate (1), Max (0)

6.10.2011

The less said about training today the closest it will come to resembling the physical accomplishments accumulated today. Instead the day was spent on project recover the yard - Day 2.

By days end the yard is looking better than it ever has. This combined with the fact there is an extendable chainsaw stuck in a half cut branch about 8 meters above the cloths line made for an incredibly satisfying day. I can only hope post swim tomorrow that project recover the yard - Day 3 brings what is essentially the worlds longest lawn mowing session, to an end.

So with a happy SWMBO (just as important to maintain, some might say this far out) I have been researching and I think I have found how a Berriman can compete in Kona 2012:

So to get some pump into Evie as she willingly begins her preparations for getting me on a plane next year:

Gol Gol to Balranald Revisited

2011-10-05T21:21:00.000+11:00

5.10.2006: Gol Gol to Balranald

Stats: 154.98km, 5hrs 26mins 32secs, 28.4km/hr
Weather: Cool morning, Warm day, Cross to head winds AM, Cross to tail winds PM

It was an early start, rolling at around 6.30am this morning, and as we left Gol Gol and the Murray River all were thankful for the cool winds blowing. Prepared to push into the 2 O'Clock winds, just grateful for the lower temperatures after the hot energy sapping temperatures of yesterday.

The C-Team, with two fresh sets of legs in Mark and Peter, were quickly into a great group tempo as we pushed further into a welcoming New South Wales. So much so that as we called a holt to proceedings at the designated morning tea stop. Not only had we caught and passed the A-Team and the B-Team, we had arrived before the foodies.

Cooling winds continued after morning tea and not to far into our session we hit Eusten, took a 90 degree turn and quickly accelerated to speeds around 40km/hr as the wind drove in behind us. Unfortunately our assisting winds were also driving the B-Team and with them in sight and all but caught they turned into the lunch stop before us. A massive blow to many egos (mine included) of the C-Team.

The day finished, having surged confidently past the A and B Teams early, around 2.45pm. A very long wait revealing the Pinarello (with George on top) had finally rejected the abomination of a 'lady's' seat. Exploding underneath him, taking bum breaks to a whole new level.

Balranald proved to be a most welcoming town. The banks of the Murrumbidgy enabling relaxing walks to ease now aching legs, and adequate cappuccino's settling stomachs.

Punctures: Me (0), Group (14) [Chris 4]
Brain Snaps: Mild (2), Moderate (1), Max (0)

Note: 1 destroyed wheel, 1 exploding seat, numerous broken spokes, 2 sliding seat poles

5.10.2011

Hawaii is only a few days off and Im excited even though Im not (and prob never will) racing. Im pumped that one of my mates has qualified and Im getting to pretend it's me experiencing the 1983 memories I had firmly entrenched in my mind as to what it would be like to get to start the day treading water by the pier right through to those final few km into the finishing shoot.

It is doing wonders for my own getting out and putting in some form of consistent training. This morning it was splash in the woods. Feeling better in the ribs than Monday, but still tender enough to maintain the same adjustments of 4 stroke breathing, pull bouy use to limit torso rotation, and focusing on stroke count for the now.

The afternoon session however met a preliminary end as I turned over Lennox Bridge to start the hill repeats I promptly ran int a newly erected 8-9 foot construction fence. Indicating the beginnings of work to finally correct the rock slide issue that 'closed' the road almost two years ago. Whilst it is good the issue will finally be corrected, it is going to be a shame to loose what has become a brilliant cycle access road to the lower mts.

If I had some form of a back bone working this afternoon I probably would have figured out a solution like heading to Sun Valley. Unfortunately my constitution seemed to have taken a holiday and I headed home to relax instead. Seems I have already forgotten the concept of thinking to the line of 'what can I do?'

Outside of training a great day at Blaxland Riverside Park. What a sensational facility that has been created in public space. A concept I think Penrith Lakes should consider in terms of providing a public facility that promotes active life styles for families. In the mean time its the perfect location to link up with public transport for a Gnomes expedition. Another project to pass on to another following holiday reprieve.

Now for Evie a song today:

Paringa to Gol Gol Revisited

2011-10-04T20:47:00.000+11:00

4.10.2006: Paringa to Gol Gol

Stats: 142.84km, 5hrs 24mins 39secs, 26.3km/hr
Weather: Started hot and got hotter, Cross winds

Two things can very clearly sum up todays cycling experience. Hot and windy.

On a day that saw us finish our West to East crossing of South Australia, enter and leave Victoria, pass the 3000km mark on our journey, and return to our home state of New South Wales. The primary topic of conversation at the end of the day revolved around the heat and the wind.

The on road temperature was measured at 42 degrees around lunch time today. With the open plains providing little protection from the beating sun. The roads seeming to magnify the heat as it bounced back up at us from the road surface.

An abundance of mechanical faults also dragged out our day. With a broken wheel, misfiring derailer,and numerous tyre and tube problems turning our five and a half hour riding time into a ten hour day. We feel it no coincidence that these delays and set backs occurred all during our brief time in Victoria.

No doubts we will see more days like today as we cross the expanses of the Hay Plains. Less than 1000km to home, ten more sleeps.

Punctures: Me (0), Group (12)
Brain Snaps: Mild (2), Moderate (1), Max (0)

4.10.2011

Im determined to concentrate on what I can do each day rather than what I can't do. Nothing annoys me more than the letter from home telling me a gnome can't doPE because they are sick/injured. My standard reply revolves around the statement, OK your sick/injured and will need to take it easy, what can you do?

It's often meet with distain as the gnome with the letter envisages sitting under a tree doing nothing. But the reality of injuries often are that we need to think of were we sit on a continuum. With complete participation on one end and zero participation at the other. With adaptions we can ore often than not do better than 'nothing'.

Today was planned as a double run Tuesday. However running is currently on the banned list of activities. As such, following the what can I do philosophy, it was out onto the bike instead this morning for 45km around the lower Mts. Then a trip to the physic this afternoon and a 40minute walk with Evie this evening. Much better than 'I can't do it Im injured'.

It's getting frustrating though I have to admit. The fact that this injury has coincided with the scheduled date to kick start the preseason macrocycle. I have set down just a hand full of objectives for this next few weeks:

1. Model the swim program that Im going to use in the final 12 week Ironman preparation cycle.
2. Build strength and muscular endurance on the bike.
3. Maintain basic half marathon run preparation

As such Im confident the first two will largely be manageable at this point. Given some minor adaptions to the swimming. However the running part is going to have to sit to the side initially. Potentially opening the door to focusing on the second objective a touch more than originally planned.

I guess if I could chose one area to have to sit back a bit on it would be the run. But even still it is already driving me mad not being able to amble round the standard runs that have been the only consistent aspect to my training over the past 5 years or so.

Can it be changed? I guess not, so on with it for now in its adapted format. So a song for Evie:

Waikerie to Paringa Revisited

2011-10-03T12:24:00.001+11:00

3.10.2006: Waikerie to Paringa

Stats: 84.29km, 3hrs 0mins 57secs, 27.9km/hr
Weather: Cold morning, 30+ degrees day, Mild head to cross winds

We continued our journey through the river lands of South Australia today, under pristine blue sky's on largely well sealed and maintained roads. Following the Murray River from Waikerie to a small off shoot of Renmark called Paringa.

Today it was wisely decided that to aid the integration of our two groups, we should split the Perth crew some what amongst the other two groups. With a couple of the Adelaide riders to join the remainder of the Perth starters.

Some how I found myself mixing it with the strongest selection of cyclists. Three good days seemingly erasing the memories of earlier knee restricted cycling speeds. It didn't take long for us to be pushing into head winds at 30-32km/hr. A significant increase from the average speeds previously. Funny how you get set in patterns and small changes take time to adapt to.

We rapidly made our way through the citrus fields outside of Waikerie. To find the orange trees thinning and that often considered preferable fruit, the grape, growing in its place. Banrock Station came and went and I enjoyed sharing my limited knowledge of wineries, in particular Banrock Stations environmental links, with anyone who might want to listen.

Before we knew it morning tea was being enjoyed. Once again on the grassy shores of the Murray River, this time in Barmera. A slight miss adventure took us through the back streets of the local wineries and on we rode pushing through to Paringa. Trying as a group to complete the remaining 35km under the hour.

Bypassing Berri, the fruit juice capital of the World, we rode quickly through Renmark. Over the Murray on the historic Paringa Bridge. A quick lunch and shower, and the afternoon was spent relaxing by the river in Renmark.

A short day, with close to favourable conditions wind wise. A most welcome treat for many fatigued sets of legs. The blast of energy required to ride up tempo with this very capable group of cyclists was enjoying but testing in its increased intensity. I am not sure of my knees abilities continuing at the increased effort, I guess the next few days will clearly let me know.

Punctures: Me (0), Group (10)
Brain Snaps: Mild (2), Moderate (1), Max (0)

3.10.2011

Today marks the start of my next planned phase of training leading up to Ironman 2012. I have quite enjoyed the past couple of months, essentially training as I feel like from day to day. generally there have been the regular sessions of the bmmc Tue & Thur run. Semi regular swimming and a start to buildng some longer rides here and there.

Now it's time to hit some form of regularity to the training. Without pushing the massive miles and or intensity that will come in the new year. Up till now I have smiled politely at the Animal as he expressed his concerns over the lack of cycling I have been doing. So I can now provide him with the reassurance he seeks as Cycling becomes a primary focus from now till Christmas. Specifically building strength on the bike or more accurately Muscular Endurance.

This and a trial run through the 12 week swim program Im planning on using for the final preparation phase coming up to Port fill the uncompromisable sessions each week up to the Canberra 70.3. In terms of running the plan is maintenance. Knowing full well I can drag the run out in the last phase without too much worry.

I'm happy with the timing of this phase starting, as the Animal is now in Hawaii setting himself with four other PTC members for the ultimate in Ironman racing 'Kona'. This has given me that extra kick in the butt needed to get things going. Even this morning I saw the following clip on Barb's blog. Having now watched it 3 times I have to lift it to here to share:

Gets me pumped looking at it. Enough to help me ignore the discomfort my ribs are provided still, courtesy of my ridiculous lift of the canoe last Wed. Still I punched through the week one session one in the pool this morning with a few minor adaptions. Breathing right side only (4 stroke) to avoid stretching and contracting right side, slight reduction on pull intensity and using a pull bouy to reduce abdominal contraction. It still created significant discomfort however and Im hoping Ollie has some more tips tomorrow at the next physic session.

This afternoon is scheduled tone a run, however this was definitely on the banned list. As such Im going tout in some extra riding. Most likely on the trainer today to test the ribs were steering has no influence on staying on the bike.

Edit: Afternoon edition
Great session on the home trainer mid day today. An old favourite from Uni days well back in time now, with the Gong but a distant memory. Simple concept bringing the true essence of Fartlek training to the bike. That being an unstructured-random variation of intensity often influenced by external factors.

Working to perceived effort (though heart rate zone could easily be used if wanted) the session is dictated by music. In general select a gear that is suitable for a warm up in small drive ring and slowly build cadence for four songs. The main set can be varied based on time available, today I had 50mins available. Simply put its just a matter of working one gear harder on back cluster for a song, alternating with one song on big drive ring trying to maintain the same cadence. This is continued for the time available. Then a four song warm dan back in the original gearing.

It seems to work similar timing to the bread and butter track session we use to do at Bulli of six three minute efforts.If the concept is good enough for a two time commonwealth games marathon gold medalist the principals are good enough for me. Now Im ready to nap :) Happy that day one is done.

Given Genevieve is coming up to her first birthday Im hoping to have the time to collect all her songs to date on a CD for her. For now though Evies song for today:

Burra ro Waikerie Revisited

2011-10-02T14:02:00.001+11:00

2.10.2006: Burra to Waikerie

Stats: 124.91km, 5hrs 0mins 20secs, 24.9km/hr
Weather: Cold Morning, Hot Day, Mild Winds, Clear Sky

Today our now tightly bonded group of 16 riders, that have worked together for a period of three weeks, was joined by 15 new, fresh faces. Riders who had spent the previous day riding up from Adelaide to Burra.

For us, the previous day had been a most relaxing time. Spent strolling the historic mining towns streets and consuming copious amounts of coffee. For our new friends it had been a torrid day. Battling fierce head winds and hills to complete the 168km journey to join us.

For today the structured Perth group remained together and rode out of town with one group ahead of us and one group behind. As we climbed the gentle slopes that take us away from Burra it soon becomes obvious this would be one of the coldest mornings we would experience in our ride so far.

The green grassy slopes surrounding Burra soon disappeared and much of the morning was spent cycling through a desolate backdrop of saltbush and red dusty ground.

Around lunchtime this arid landscape ended as abruptly as it had appeared. A quick descent into Morgan and we found ourselves on the grassy banks of the Murray river. A great place to break for lunch.

This period immediately prior to lunch gave us our first insight into the changes we would need to apply to our daily routine. With increased numbers and greater variety in cycling ability we spent one to two hours in front of our A-Group of riders. Taking turns in front to aid their journey through to lunch. OUr focus will need to be extended beyond our small group in order for the larger contingent to succeed in its goal of, all cyclists making it to Sydney (and enjoying the experience).

The afternoon, partly thanks to fresh legs from the easier pace into lunch, was spent with a stung pace through winding roads. Following a trail of citrus orchards and the Murray River.

Spirits are high as we rolled into Waikerie. Another beautiful Murray town, a day well enjoyed.

Punctures: Me (0), Group (10)
Brain Snaps: Mild (2), Moderate (1), Max (0)

Note: Stats above for punctures will only reflect those cycling from Perth to Sydney whilst Brain Snaps remain a tally for myself.

2.10.2011
It has been an interesting few days since I returned from the Canoe trip last week. My rib cartilage injury continues to slow me down and as of yet I have not attempted any training sessions. Generally the ribs are ok, however it doesn't take a lot of twist or lift to send a wave of pain into my right side. As Evie sleeps this afternoon for her nap I think an hour on the home trainer may be the best option at this point in time.

Yesterday was spent absorbing others sporting involvement. In the morning I had Evie with me as we watched SWMBO and Sal complete the Lap the Lake 10k, whilst W.E.S ran the half marathon. Plenty of other familiar faces running through the various distances on offer as well. In what looks like a great event to do in future years. Not allowing prams however will put a hold on co-participation until either Evie is up to a 5k run or they change what I think is a miss placed rule for their event.

The afternoon was spent with the Animal as he prepared for his flight out to Kona for what remains in my mind one of three ultimate triathlons to participate in before I give up endurance events, the Hawaiian Ironman. Along with the Nice Long Course Triathlon and Iron Distance Roth, these three events have sat in my mind since I sat for weeks on end as a teenager hopping this weeks Wide World of Sports would include the coverage of one of these events.

It is, I believe, a fair assumption to say the Animal looks pumped for his first attempt in Kona. I wish him all the best as he heads for that final km along the finishing shoot. As I mentioned to him over coffee yesterday, swimming by the pier - the village based bike turn - and running into the finishing shoot sit in my mind as experiences I hope I get to absorb at some point in time.

For now though it is about finding a path to manage some training through the recovery of my ribs. I believe it is six weeks to Nepean then about four more weeks to the Canberra Half. My pre season objectives for the coming season. Time to enjoy.

So my song for Evie today:

Streaky Bay-Wudinna-Kimba-Port Augusta-Port Pirie-Burra

2011-09-30T22:17:00.000+10:00

Ive been away, ironically, and as such have missed keeping the retrospective entry's up to date. As such here is a week of cycling as a result of my current week of canoeing. Hope you enjoy.

26.9.2006: Streaky Bay to Wudinna

Stat's: 135.40km, 5hrs 16mins 48secs, 25.6km/hr
Weather: Cool morning, Very Hot, Clear Sky's, Cross Winds changing to Tail.

We had a great rest day yesterday in Streaky Bay. Most of us finished the usual rest day tasks of washing bikes and cloths by early morning. Leaving the rest of the day to potter around the coastal town, along with about 200-300 PROBUS members in town for a gathering.

I find it interesting to watch the way people respond to the day following a rest day. This one being of particular interest as for many, the past eight day stint had been a major mental hurdle to overcome. Many see the trip as covered having made it this far. A rest day can certainly rejuvenate you both physically and mentally. However it can also lead a person to relax too much. Making it very difficult to get going over the next few days. Particularly as we still have around 2000km left to ride before we get to Sydney over the next three weeks.

I have decided not to make any individual rest day too big a goal. As Sydney is still a long way off.

Todays ridding became my most enjoyable of the ride so far. A combination of having had some physical recovery, along with slightly increased rolling hills and a rolling two line formation seemed to suit me. All day I felt strong in the saddle.

A highlight today was definitely the 'Concrete Crapper' at our lunch stop location. Its blunt yet honest name leaving no doubt as to its intended purpose.

We arrive too early in Wudinna and had to spend an hour at the local roadhouse enjoying refreshments. Before heading back into town to the joint community hall/school hall where we are staying tonight. The team were greeted by a group of year nine students, who seemed eager to talk to us until a point at which it was no longer possible for their teacher to issue any more work before the school day ended. They were extremely well mannered though, and a number of them had recently been involved in a 24hr, self built, recumbent cycling relay.

Chris made the mistake of asking the lady at dinner to call "Spunky" as his name on his meal when it was ready. A name I'm sure he will regret by the end of the ride.

Cafe at Wudinna = 9/10. A 1pt loss as isolated and can't get back easily.

Punctures: Me (0), Group (6)
Brain Snaps: Mild (2), Moderate (0), Max (0)

27.9.2006: Wudinna to Kimba

Stats: 105.06km, 4hrs 4mins 20secs, 25.7km/hr
Weather: Hot, Clar Sky's, Fluctuating Winds

I had another day in which the short stage got me. I am not to sure what the trigger is, but consistently these lower distance days are proving to be the most difficult personally.

Rolling climbs occupied most of our cycling time today. Conditions that normally suit me. Today from our second session on, it felt as though I had been injected with lactic acid, directly into the quadriceps.

We rolled into Kimba not long after midday and it took near on an hour before I felt any desire to finish stretching-relaxing-hydrating to get around to eating and having a shower. Kimba advertises as the halfway point across Australia. Some basic measurements suggest this is more marketing strategy than geographic fact. It is though the halfway for us time wise. Very much missing home.

Punctures: Me (0), Group (7)
Brain Snaps: Mild (2), Moderate (0), Max (0)

28.9.2006: Kimba to Port Augusta

Stats: 156.18km, 5hrs 58mins 48secs, 26.1km?hr
Weather: Hot to Very Hot, Dry, Clear Sky's, Minimal Winds with late Tail Wind.

Someone mentioned yesterday that it was halfway in terms of days away. For many in the group this was welcome news. For me it initiated feelings of home sickness for the first time I can recall in my life. I spent most of todays ride feeling run down and depressed about how long it is before I will be home to see Kel again.

We rode out of Kimba early as today involved over 150km to Port Augusta. As has been the case most of our days so far, the freezing night temperatures left a coolness in the air that had us rugged up, knowing full well that by mid morning most of our layers will have been discarded to the floor of the support bus.

The morning was spent in beautiful tree lined roads, with hills that could even be described as 'climbs'. Two of the widest 'over size' trucks I can recall ever seeing were the only distraction through a very enjoyable mornings ride. Sending us packing to the gravel on the side of the road.

Some time following morning tea the trees vanished, as dis the gentle climbs. We found ourselves cycling through the most barren, hot, dry surrounds we had seen so far in the ride. Many of us commenting on the fact that we hd expected such surrounds through the Nullarbor. Not on our way across the Eyer Peninsular.

y knees, that had been behaving themselves also chose this moment to remind me that we have ridden some 2500km. For a good hour it felt like some one was driving a hot knife into my left knee, with each rotation of the pedal. Thankfully following lunch my knee settled down enough to make cycling a pleasant experience again (thank you Voltaren). We also had the incredible views of the Flinders Ranges ahead of us to soften the harsh environment we were cycling through. A strake contrast to Iron Knob, which we rode past, looking like a scene from Lord of the Rings.

The day finished with a solid 15km into head winds, just to drain the last remaining ounces of energy from my sapped body. Tonight I look forward to some sound sleep, lots of it. Full of dreams of home and Kel.

Punctures: Me (0), Group (7)
Brain Snaps: Mild (2), Moderate (0), Max (0)

29.9.2006: Port Augusta to Port Pirie

Stats: 95.41km, 4hrs 55mins 4sec, 19.4km/hr
Weather Warm, Clear Skys, Strong Head Winds

The consistency of it is astounding. It has been without exception on this ride that if we have a shorter day, a chance for the legs to recover. The winds turn against us. Draining both physically and mentally, head winds smashed us all day. Turning a cruisey 90km day into an epic day of ridding.

Les had done enough research to know that the prevailing winds here this time of year are Northerlies and Southerlies. As we turned South for a day from Port Augusta to Port Pirie we could only hope that Nrtherlies would come up trumps. We were dealt a hand full of stocking filler cards.

The morning was spent at average speeds around 17km/hr. If it was not for the views of the Flinders Rangers on the left and the Spencer Gulf on the right. I would seriously question what I was doing today.

A pair of Chec speaking Chec's joined us for morning tea. Their bikes (and cycling trailers) overflowing with gear reminding us how 'easy' we have it with our support vehicles. The views of the Remarkables National Park, as a part of the Flinders Rangers, being particularly impressive.

Shortly after morning tea we were joined by half a dozen local cyclists to guide us into town. Fresh legs taking the brunt of the head wind lifting spirits and average speeds. Though some of their group cycling practices did have eyes bulging at various points.

Piries hospitality excelled itself in every aspect. Mayoral visits, local cyclist support, brilliant meal and a local community interest and encouragement. The warmth of this industrial port countering the difficulties of our day.

Punctures: Me (0), Group (7)
Brain Snaps: Mild (2), Moderate (0), Max (0)

30.9.2006: Port Pirie to Burra

Stats: 123.05km, 5hrs 17mins 21secs, 23.2km/hr
Weather: Warm, Clear Sky's, Cross-Tail-Head Winds

Today is the last day we will ride as a group before we are joined by the Adelaide to Sydney group. Whilst it will certainly change the group dynamics of the ride, I think it will be to the benefit of our sanity. As ridding and living together in physically and mentally demanding circumstances is, in my perspective, beginning to stretch friendships.

We exited Port Pirie again in the company of the grey army cycling club of town. Their local knowledge hiding us through back streets for the early kilometres. We progressed to a very attractive town, Crystalbrook, at which point we began our days climbing into the Flinders Ranges. Ranges we had been watching for the past few days.

Fatigue and confusion as to the structure and priorities of riding as a group on one climb saw me flip it bigger than Ihave experienced for some time. A solid hit out up a 5-10km climb soon disposed of the tension.

A cruisey 18km descent bought us into Burra to finish the day. A very attractive town with international influence through the Burra Charter.

Punctures: Me (0), Group (8)
Brain Snaps: Mild (2), Moderate (1), Max (0)

30.9.2011

Back home after a week with the TAFE course building skills in Canoeing and guiding at Cliftonville on the Hawkesburry River having taken me away from all things technological. I must say whilst I greatly enjoyed the experience of participating in the course, I find spending time away from the family is getting harder and harder all the time.

This was only reinforce when I walked in the door to be created by a walking 11 month old. When I had left some days earlier Evie was certainly walking behind a walker, but now she was stringing 10 plus steps together. This small developmental step making her seem months older than when I had left.

Training, outside of the 6-7 hours spent in canoes each day, was none existent. With spare time minimal as I concentrated on the development of Canoeing skills and knowledge to ensure the time away from home was made worth it with maximal learning fans over the week.

Unfortunately Wednesday morning also lead to mishap in lifting and laterally moving a canoe.A definite popping sensation hit my right ribs and the next few days were spent paddling in significant discomfort. A trip to Ollie the physio wonder identifying damage to the rib cartilage, an injury that is best described as annoying in its inconsistent application of discomfort and slow time frame for full recovery.

It seems running will be off the cards for a while. Though surprisingly gentle swimming has been prescribed as suitable exercise in the circumstances. Seems it's time to work on the weakness.

So a song for Evie:

Nundroo Roadhouse to Ceduna to Streaky Bay

2011-09-24T22:58:00.000+10:00

23.9.2006: Nundroo Roadhouse to Ceduna

Stats: 153.85km, 5hrs 58mins 53secs, 25.7km/hr
Weather: No record

My opening thoughts as we rode out of Nundroo Roadhouse were that I might find it very difficult to find anything to write about at the end of today. It seemed to be developing into a 'blandish' kind of day. Farm lands rolling by on slightly undulating hills repeated. This process remained true for much of the day.Through morning tea and on to lunch.

A brief stop in Penong, the first township we have seen since Noresman seemed to break the monotony. Much enjoyed ice blocks were eagerly consumed by all. Then as we figured out it was Saturday, it was decided there was little point in calling into the local Primary School. The first seen in over 900km. To wave to the students, so on we continued to Ceduna.

As we moved into lunch the winds had begun to pick up to the point that much of lunch had to be pinned to the tables to prevent it from blowing away. We were joined by two gentlemen who had been trying to drive a second hand flex bus from Adelaide to Perth for their boss. Who having taken three days to get approximately 800km, only being able to use first and second gear. Were having second thoughts about the journey into the Nullarbor.

After lunch we continued our fight with the winds. As gusting cross winds kept us constantly fighting to hold safe position on the road. Around 40km out, on a particularly open piece of ground, the cross winds played their trump card for the day. A singularly large gust of wind hit us from the left. Sending bikes and riders all over the road. The tandem & big Jim held ground quite well, George and Sally bore the brunt of the cross wind and were literally picked up and lifted across the road directly in front of me. I seemed to miss the central force of the wind, but still managed to end up 2/3rds of the way across the lane with a flying tree branch hitting me side on. All the while the road train heading towards us held its steady line. Sally had one foot out ready to ditch her bike. Whilst the rest of us regained control at the vital second.

It was only once the truck had passed before any of us riding at the front had any idea of what had gone on behind us. To class of STOP we turned to see Allen, who had also been abducted by the wind. pulling himself out from the grass on the far side of the road. Having been not only forced towards the on coming truck, but directly into its path. Only experience around handling bikes and clear thinking had saved him. Deciding it was not possible to fight the wind. Instead using it to push right across the road and off the other side as the truck had speed by.

Just two kilometres latter we turned to have the winds behind us and flew the remaining distance into Ceduna. The winds now assisting us all the way.

Punctures: Me (0), Group (6)
Brain Snaps: Mild (2), Moderate (0), Max (0)

24.9.2006: Ceduna to Streaky Bay

Stats: 110.53km, 4hrs 46mins 31secs, 23.1km/hr
Weather: Cool, Clear Sky's, Cross to Head Winds

I learned many rides ago that you never look at a days riding as planned by distance and categories them into easy and hard days. There are way too many environmental and physical variables that can work for or against you, to pre set your mental state for an easy day.

With all this in mind it is difficult to see how a day with a set total of 109km on our schedule could be anything but a gentle roll into Streaky Bay before our scheduled rest day on the 25th. Particularly when compared to the 170km average distance we have churned out over the past seven days.

We regrouped, having split into two churches to house all 22 of us overnight, for breakfast. Then with fatigued legs (and backsides) we began our day in generally high spirits.

10km in and we turned from the Eyre Highway. Our black (white and red at times) trail for so many days and for the first time since leaving Perth, we moved away from the constant passage of road trains and the associated sound of the buses horn.

With the move to the scenic peninsula streets/roads, reduced traffic conditions and now very challenging cross winds. We changed formation (for only the second time in nearly 2000km) to ride two abreast. With a structured system of rotation the day soon saw km's passing by. As we had a chance to talk in 5 minute intervals with various members of the group. I wonder if this could put a new marketing 'spin' on the concept of speed dating for cyclists.

In particular those of us being judged as light weights (or injured and/or fatigued) ad the benefit of being granted shelter from the cross winds buffeting those unfortunate souls riding on the outer. Days into this ride with suffering knees and a total body mass currently running at around 65kg, I am still finding it hard to guiltlessly and shamelessly accept such levels of assistance. In my head I know it is a necessity, still some where inside my thoughts something keeps telling me I am cheating some how in leaving others to carry me across Australia. I see this as a massive issue I am going to have to deal with. Not only as I continue this ride, but on after the ride in everyday activities.

Following a lunch stop we once again turned out of the cross winds. This time though it was not to the relief of tail winds, but to head front on into the now 20knot plus winds coming at us from the Southern Seas of the Australian Bite.

Our average speeds soon began to plummet as legs grew weary from pushing through 2000km in 13 days cycling. It was well into the afternoon that we finally rolled into the quiet, bt very welcoming surrounds of Streaky Bay.

We were greeted by the Anglican/Uniting Minister (seems to be dependant on an odd-even week rotation), his wife and the local Catholic Priest, who quite aptly had been described to us as a Fryer Tuck type charter. Their hospitality extended into a joint parish BBQ. Where we were joined by the second mad English man of our Journey. Rob Lillywall was cycling solo in the opposite direction, to Perth.

It was only however through persistent questioning that the full extent of Rob's journey unfolded. Two years ago he had left England and begun his odysee by cycling across Russia. He continued through various country's including significantly, the Philippines. Until he found himself in Cairns, were he made his way south to Sydney (via Penrith to talk at St Pauls) and Melbourne. Here his journey was interrupted by Malaria (contracted in the Philippines) and his extension to Tasmania was cancelled. Adelaide followed and now he is heading home (for Christmas 2007) via Perth and numerous other country's.

Talk about putting us in our place. "I had done a few short rides like yours" he had quite non-offensively stated in conversation. Freak (without offence of course).

Punctures: Me (0), Group (6)
Brain Snaps: Mild (2), Moderate (0), Max (0)

24.9.2011
The week ended very quietly for me in terms of training. The best laid plans cut down with the Senior Gnomes deciding they wanted to graduate on Friday morning and not have to come back after the holidays. Then a district lack of sleep between the hours of 1.30am and 5.00am wiping my Sat ride for fear of falling asleep mid way round Cobbitty.

I did manage to get out in time to work the water safety with Evie at the Panther club try on Friday afternoon. Watching SWMBO pull out what appeared to be her best triathlon to date. Though the 4 people who stopped whilst exiting transition to begin the run leg to say hello to Evie may not have total times to match their personal best achievements. I eagerly await to hear who convinced the club I was there designated marshall in contributing to club championship eligibility.

For now though its time to call days end. Having spent 3 hours marking out tomorrows opening Running Wild Race, Mt Portal with Luke Doyle and Paul Robertson. Still a short section to get done early tomorrow as the cold and wet conditions got the better of us. That and the dodging of lightening creating a reduced desire to had towards the high int of the immediate area.

So todays song for Evie:

Madura to Border Village to Nullarbor Roadhouse to Nundroo Roadhouse Revisited

2011-09-22T21:44:00.000+10:00

20.9.2006: Madura to Border Village

Stats: 197km, 7hrs 30mins 38secs, 26.2km/hr
Weather: Cool Morning, Hot Day, Cross Winds, Clear Sky

Today evolved into a day of highs and lows for both me personally and the group as a whole.

We started the day cycling at 6.30am knowing we had the longest day of the ride ahead of us in the middle of the longest week. As we finished the last 100m of the descent we had started at the end of yesterdays ride, it soon became obvious that our friendly tail winds would today be across us. Creating difficult cycling conditions.

The one benefit of this being that Jim decided we would need to ride two abreast. Enabling conversation whilst we rode. Breaking the monotony of single file interpersonal cycling for the first time since we climbed out of Perth.

We made our way across the low land plains at a steady rate. However not long after our morning break it became blindingly obvious that my knee would not be making todays journey a pleasant experience. By the lunch break I was all but reduced to tears as every revolution of the pedal felt as though my right knee cap was going tone ripped from my leg.

There and then I decided a small increase in Voltaren was needed. This combined with an extended lunch break shared with"Dave" and his support crew, as he skateboarded his way across Australia seemed to make a significant difference.

By afternoon any though of failing to finish this ride had once again exited my thoughts and before I knew it we were climbing off the low lands into the town of Eucla.

For some time we had been able to see the cliff face of the Great Australian Bite. As we climbed back up to the top the escarpment and caught a view of the ocean beyond, the teams spirit appeared to lift in unison. A short break at the lookout in Eucla (a roadhouse essentially) had us all delighted with our achievements. With only 12km to go today.

It was with 5km togo we had our first crash in the pack. With moods quickly swung back from highs to lows. As all felt the blow that could mean riding so far but not being able to finish the largest target. In the end John rode on, a little battered and bruised, but none the less finishing our longest day.

Tallies as per 19.9.2006

21.9.2006: Border Village to Nullarbor Roadhouse

Stats: 188.92km, 7hrs 19mins 29secs, 25.7km/hr
Weather: Cold Morning, Very Hot by Midday, Strong Cross Winds

Having made it to 'the Nullarbor Roadhouse' today, on paper, all the big days are now behind us. In total we have covered over 1600km in 10 riding days, over 900km in the last 5 days and almost 400km in the past 2. No wonder my bike seat has now worn through the skin on my backside.

This morning started in the coldest cycling conditions we have experienced so far. Long tights and winter gloves came out from all angles to deal with the early morning dessert air.

Only some 10kms or so down the road we stopped at our first of three lookouts along the Great Australian Bite. The views incredible and significantly different at each one. From a relatively be achy outlook to the latter sheer cliffs dropping away to an angry looking ocean.

As we rode today the scenery again changed. We started in typical beach (though isolated) surrounds. That could well have been North Head or out round the back beaches of Seal Rocks. Medium height shrubs all closely woven together, short spiky leaves. As we progressed on our days ride these shrubs continued to thin out. To a point that all we have here (officially in the Nullarbor PLAIN0 is a treeless abundance of grassland. Miles and miles of knee high tufts of grass.

We had plenty of time to observe these very fields at the end of our ride today. In complete contrast to Steves Guide book and Johns GPS (in van) we finished with a solid 20km of oversized pebble create like road. All the time at a constant gradual incline with head to cross winds.

Personally I found this section a welcome relief to my knees. As I broke from a constant flat tail wind assisted pursuit of faster daily average speeds.

However it did make the last 20m or so, some what drawn out at the end of some extremely long days in the sun. with a number of us, if not all, happy to finally reach what for a long time seemed to be a mirage like image up and beyond our grasp. The welcome sight of ice blocks aided our mental and physical recovery. Soon all were talking of the days activities in past tense. Ready for another day tomorrow.

Funny how as you painfully work your way along a ride like this, some of the most regular thoughts are of the next challenge.

Punctures: Me (0), Group (6)
Brain Snaps: Mild (1), Moderate (0), Max (0)

22.9.2006: Nullarbor Roadhouse to Nundroo Roadhouse

Stats: 144.83km, 5hrs 13mins 1sec, 27.7km/hr
Weather: Warm-Hot, Cloud Cover, Cross-Tail Winds

We are clearly on our way back into civilisation. Towards the end of our ride into Nundroo Roadhouse, not only did we cycle past two letterboxes. We also saw our first give way sign for what Im sure must have been over 1000km.

The day started, all be it slowly and delayed, in the sparse surrounds of the grasslands of the Nullarbor Plain. With one of the most spectacular sunrises I can remember ever seeing. With a vast away of colours spread across the plains. With no interruptions to our views what so ever.

Meanwhile the mechanically minded worked towards minimising the impact of a split hub on the rearwheelof the random. It is clear amongst the group that our primary goal is to see each and everyone of us to the end of the ride. An 'insignificant' problem like a unique wheel falling apart will not be let to get in the way of this. I am reminded of the Bush Mechanics and wonder if there is enough McGuyver about us to work our way through future mechanical problems with limited resources. All though Jims boot does sam to have one of everything in it.

When we did get under way it was not too long before we had exit the eastern side of the plains and as the trees began to return so too did the road begin to undulate. By mid morning we were once again riding through thickish bushland. I can only imagine that the trees are now bigger in order to withstand the weight of the fly's, when they land on them. As they are slightly bigger than the birds that still circle in the air to the sides of the road.

At our stop today we openly discuss the need to watch your foot steps when wandering into the bush to water the trees. As the dry sandy ground seems to be ideal snake territory. It was in the middle of the road, sunning itself, that the first live snake was spotted and Im sure Im not the only one whose bike was lipping the crumbling edge of the road as we went past.

Our finishing km's were a complete contrast to yesterday. Smooth fast roads, flat, surrounded by trees and farmland. Nundroo is still isolated, but there is semblance of civilisation. A brilliant day of rolling hills.

Punctures: Me (0), Group (6)
Brain Snaps: Mild (1), Moderate (0), Max (0)

2011 current days

Minimal training to carry a theme. One swim Wed morning and the standard Thursday morning run from mine. Just not really motivated to do much at the moment. Happy spending time playing with the now 11 month old Evie.

So her song:

Caiguna to Madura Revisited

2011-09-19T17:45:00.000+10:00

19.9.2006: Caiguna to Madura

Stats: 157.89km, 5hrs 27mins 56sec, 28.8km/hr
Weather: Patchy Cloud, Cool, Tail to Cross Winds

How quickly our perceptions of things adapt and change. It was only a week ago that half our group were celebrating their ride from Northam to Merredin, as their personal longest ride (at a total of 165km). Today a ride of 157km is being described as an easy day by the same people.

We got on to the road early this morning, having finished a quick pack up and breakfast. We were on the road by 6:45am and within 2 minutes it was 7:30am, as we crossed into the next recognised time zone. At this point in time this clearly represents our worst average speed on the road.

As our day progressed the low pressure system in the south ocean that had provided our fabulous tailwinds yesterday. Caught up with us and t our dismay this meant the Westerly winds shifted to South Westerly's and by lunch South South Westerlies. Providing some tricky cross winds at various points.

It was at some pint today riding into these cross winds that I too had a change of perspective as to what was important in completing this ride. That being, to complete this ride. For this to happen I found myself having to discard a number of previously held personal priorities:

Firstly, daily average speeds or even progressive speeds are in fact of minimal significance. As they actually lead to chasing faster times and clearly this does nothing for longevity on a ride like this.

Secondly, pride has no place in this ride. If your hurting, there is no place for pushing up front. Ask for help and ask early. Even if this means sitting on the wheel of someone else twice your age.

Finally, There is no place for competitiveness on this ride. This is in its purest for a team effort. Alone none of us will make it. A tough truth for a PE teacher to swallow.

All things considered, we rolled into Madura around 3:00pm (including time zone adjustments) in good condition. With one final surprise for those of us new to the Nullarbor. Two kilometres before 'town' we came to what temporarily is the edge of the escarpment. With stunning views over the lower platue of grasslands stretched out in front of us. One of those views that you can never capture on a camera. One of the most impressive lookouts I have seen (up with Gross Head Sth). Shared with our second, lone-pania carrying cyclist this tour.

Punctures: Me (0), Group (6)
Brain Snaps: Mild (1), Moderate (0), Max (0)

19.9.2011
Seems I need to dress like an adult for a few days as Im sitting in as relieving Deputy Principal for the the last week of this term and the first 3 weeks of next. Wonder if I can push a few more funds PDHPE's way and have no body notice :). Im not actually sure I can be scary enough to do this, guess we will just have to wait and see.

None the less no training for me this morning as I had to manage how to shave and iron clothes in order to get ready for work. Neither task am I particularly familiar with. Fortunately I still managed to find time to pick up my coffee from Morgans on the way through though. Having said this they have not made things easy in changing the location of their entry door. I was geographically challenged for a moment of 2 there. Im going to need to factor in an extra 10 seconds each morning for the extra steps in and out each day.

As for the afternoon run, Im currently sitting on the back deck typing instead of placing Kayanos upon feet and running. Perhaps when SWMBO and Evie return I might drag the running pram out, for now though a song:

Balladonia to Caiguna Revisited

2011-09-18T20:25:00.001+10:00

18.9.2006: Balladonia to Caiguna

Stats: 182.51km, 5hrs 33mins 15secs, 32.8km/hr
Weather: Clear Sy's, Hot, Tail Winds

We continued with great blessing as we ventured further into the Nullarbor Dessert today. Brilliant westerly winds once again pushed us along the Eyre Highway. Providing much fresher legs at the end of 370km in two days than any of us have hoped for.

We rose early again, however today breakfast was supplied by the roadhouse we had been staying at in Balladonia. As is accustom to roadhouses, eggs, bacon, sausages etc was aplenty and whilst this was initially a welcome change. Possibly portion size should have been more carefully considered as I must have been carrying an extra 10kg for the first half hour of riding.

As we rode this morning we continued through the desert surrounds of scrub and scattered trees for quite some time. Around 30km into our ride we started on the longest straight stretch of road in Australia. I can vouch for the fact that there is certainly no hint of a corner for over 140kms.

This straight run, with tail winds that continued to strengthen as the day went on saw us sitting at speeds of 35-45km/hr for most of the second half of the day. All the while subtle change was occurring around us. Where there had been scattered trees and a base of shuts. There was now scattered scrub with a base of grasses. Followed by next to no scrub and just patchy tufts of grass.

Yet the fewer the trees the greater the number (apparent) of birds we could see. At one point a pair of Galah's must have followed us followed us for around 10-15km. Swooping, gliding, diving in front of or next to us all the way.

With wind assisted speeds, we soon reached the end of our lengthy straight and following the obligatory photos we immediately turned into our accommodation, the Caiguna Roadhouse. I guess that corner will have to wait for the first 100km tomorrow. As will changing our clocks forward 45mins (a definite no no this side of the corner apparently).

Punctures: Me (0), Group (4)
Brain Snaps: Mild (1), Moderate (0), Max (0)

18.9.2011
Whilst there was no training for me today. I had a great time floating around the Sydney Running festival ring the father on duty. Whilst SWMBO took part in the Bridge Run. An abundance of BMMC and low landers known were taking part in a range of events and I had a great morning moving from road corner to road corner trying to see as many of them as possible on course.

I must say I was more than a little pleased not to be running this year as temperatures rose to low 30's mid morning. Temperatures not conducive to pleasurable running in my experience. Particularly this early in spring when the body is just starting to return to the World of warm weather.

For the record SWMBO had a great run, pumping out a 54min Bridge run just 2 weeks after being held in emergency for most of the night with IV fluids being pumped into her dehydrated body. This gives her a couple of triathlons/duathlons and multiple fun runs. All in the first 11 months since Evie was born. Super effort that :)

Tomorrow I have to pull out the adult cloths instead of my normal comfortable PE attire. Will be interesting to see how Deputy Gnome sits with my happiness at work and impact on training over the next 4 weeks of work. Better go figure out how to tie the tie again.

And for Evie today:

Norseman to Balladonia Revisited

2011-09-17T20:56:00.001+10:00

17.9.2006: Noresman to Baladonia

Stats: 192.30km, 7hrs 8mins 28sec, 26.9km/hr
Weather: Warm, Overcast, Dry, Light winds

I am happy to say that today we are truly blessed. As we walked around Noresman yesterday during our rest day we jokingly discussed how pleasant it would be to have clouds with no rain, mid range temperatures and just the slightest touch of a tail wind. For what is the equal longest day of the trip and the start of a week in which we are going to be averaging over 160km a day.

Given the stall scorching heat of the rest day, none of us dared hope for such pleasures. Then as the day dawned things began to stack up in favour of the cyclist.

We rose at 5:00am, to maximise our chances of beating the heat and were softly through breakfast and packing up. To be on the road by 6:20am.

My knees were serving it right up to me early on and thoughts of not being able to sustain this this level of pain for four more weeks certainly passed through my head on a regular interval.

We rode into morning tea having completed the first 50km of the days journeying what seemed like a very quick time, despite the troubles my knees were giving me. Our only stop so far being to have a look at a crop of Sturt Dessert Peas growing by the side of the road.

At morning tea three significant changes happened following much prayer for my knees. All independent of each other three people suggested minor changes that by days end would see my knees much less troublesome:

Firstly Dave had been watching me cycle and suggested I raise my seat a little. Secondly Jim Jim reorganised the group so I was cycling a lot more often closer to the front, were the riding is much more constant without the fluctuations in speed instigated by breaking and accelerating riders in front. Then finally Big Jim talked about taking off my strapping as it now appeared to be contributing to the problem more than reducing it.

By days end the pain had not gone completely, but certainly it was much improved. My personal blessings a log with the groups in weather conditions had made a long day great fun. As we continue our journey into the Nullarbor I look forward to more of the majestic scenery that is the Nullarbor Dessert.

No changes to the current tally's. However today saw the first broken spoke (on the 25km of dirt road/road works to finish today.

17.9.2011
Well five years on and Im back into build the cycling kilometres again. Today was a brilliant day on the bike with a lap out and around Greendale-Cobbitty-Chain of Ponds. All up 120km with some fairly significant hills all the way round.

Im sick of watching people ride on by in the triathlons I have done lately so it is all about building strength at the moment. In particular building the muscular endurance Im missing. So the long rides in this base phase are all aimed at overloading the muscles with over gearing the climbs staying seated at all times. This hurt today but it is there to be endured. Knowing that the rewards will be had in months time.

The plan had been hatched late to catch up with Lady GaGa for the ride, so I had not expected to see a multitude of people at the truck stop when I arrived. It turned into a group of 6 riding that ended up really well paced in comparison to each other.

Once again Lapstone Hill beat me on a count back, with the time taken to climb home still slower than I would otherwise like to see. So it's Lappo 2 - Me 0 in the preseason tally.

An afternoon wrestling with Evie topped off a great day. Helping me ignore the same knee niggles I recall from 5 years ago. Time to stretch the Quads and ITB with a song for Evie:

Coolgardie to Norseman Revisited

2011-09-15T20:47:00.000+10:00

15.9.2006: Coolgardie to Norseman

Stats: 168.74km, 6hrs 46mins 2sec, 24.9km/hr
Weather: Showers early, Clearing to hot day, 16-30+ degrees, early winds

A day of challenges in many ways, 5th day of riding (6th including prologue), 167km following 188km into a shocker of a head wind yesterday, and playing on my mind going into today is the fact that it is 3 months since Dad died.

I found myself constantly thinking about Dad today. The conversations we had, the things we had doing together, the family gatherings, and more than anything the inability I now have to sit down with him and talk about my experiences on this ride. More than once this has lead to a tear being shed behind my sunglasses.

I don't know if the mental and emotional struggle was a significant factor, but I really struggled physically up until morning tea this morning. Almost from the moment we departed Coolgardie, having had photos with our new friends at the Aboriginal student hostel, I was having to push to hold the wheel in front of me.

What difference a day or two can make. Our riding environment has changed from open fields of wheat to what I would have to describe as scrub/bush tablelands. Corresponding with this I have moved from riding well inside my comfort levels to moving through periods of complete discomfort.

It was George who today summed it up simply with:

"Until today I had no idea how hard this would be"

My backside is red raw with saddle sores, my knee really went, late this afternoon, and at times we feel like we are riding on home trainers.

Having said this, I would choose to be no where else at this moment. Each afternoon as we finish riding I give thanks for the opportunity to experience Australia this way. It truly is the Great South Land.

Tomorrow, a rest day in Norseman, for today the tally's remain the same.

15.6.20111
Legs woke about 2 hours after the rest of my body this morning. Which is a shame because by this point I had finished the standard Thursday morning run around the basic hill circuit. I really felt the effects of pushing a few of the hills last night out riding this morning.To the extent that on a number of occasions I found myself sitting behind everyone else just tagging along.

It was then with a large amount of surprise that when I stopped my watch at the end of the run. With legs still sleeping. That I looked down to see we had gone round in 1hr 5mins 40secs. As I think back I can't actually remember going round this circuit, having started and finished at the Mansion on Marshall, under 1hr 6mins previously. Even if it has occurred, it would only have been once and most likely on much stronger feeling legs than those I ran with today. Im pleased with this as it is a sign things are still headed in the right direction. Even if it meant observing Sleep Train, Fat Kiwi and Cougar Baits backsides for most of this time.

The afternoon session had been planned as a time trial on the bike round the lakes. However a date with my daughter at Glenbrook Park and a niggle in the right knee put a holt to that. At this point in the training, not even being in the 12 week trial block leading into Canberra 70.3 yet. Let alone knocking out the hard yards for Ports 12 week block. Im happy to spend my afternoons on the swings and slippery dips with a giggling Evie over pushing myself beyond pleasant training.

Knowing of course this will be a very different circumstance come 2012. I await you long slow dull pain with a smile :). So now Evie's song for today:

Southern Cross to Coolgardie Revisited

2011-09-14T21:25:00.000+10:00

14.9.2011: Southern Cross to Coolgardie

Stats: 188.71km, 8hrs 33mins 58sec, 22km/hr
Weather: Fine 16-30 degrees, Head winds

It was a shattered bunch that rolled into Coolgardie today. We had spent 189km on hot windy roads. 10 and 1/2 hours between leaving Southern Cross and arriving at Coolgardie. Not one of us free from the mental and physical exhaustion we felt. Knowing tomorrow will most likely provide more of the same, Im going to sleep well tonight.

Note: A wonderful meal with children of the local Aboriginal Hostel

Tallies as for yesterday, good night.

14.9.2011
I remember the day 5 years ago well. The hot dusty windy roads that limited our average speed to 22km/hr and the absolute exhaustion we felt when we rolled into town. So it pleases me that 5 years on today sits on the opposite side of the spectrum in terms of mental state following todays training.

For the first time in weeks I managed to make it to swimming in the Woods. Knocking out 3.5km with the animal and Dr Phil, all be it with flippers assisting me in many aspects of the session today so to complete the session in time with these two. All up I was pleasantly surprised to find my splits and cycle times sat in tune with those I was working to prior to the interruptions of the past 3 weeks.

Then thus evening, a tidy 40km on the M7 cycle way with Joey, Kristy, Luke, Sean and Brandon. The rolling hills of the southern end make for great mid week riding. Though I do find the removal of myself right in the middle of feeding and bath time a some what selfish act. I will continue to review this session in order to try and find a more suitable solution that also fits in with Evie coming home with Mum.

Certainly enjoying the last few sessions and starting to feel stronger through training. More importantly though a song for Evie :).

Merredin to Southern Cross Revisited

2011-09-13T20:53:00.001+10:00

13.9.2011: Merredin to Southern Cross

Stats: 109.95km, 4hrs 44mins 31secs, 23.1km/hr
Weather: Fine clear sky's, Cool-warm, Head winds

Our 'easy day as described by all in last nights discussion of what lay ahead today may in hindsight be looked back upon asa day that stretched and challenged many of the group. More than some of the longer days, distance speaking.

Having been granted the benefits of an extra hours sleep, we rose at 6.30am to the first day of clear blue sky's. With the constant fear of running into a student or hearing the bell of the school hall we were staying in, it was with great relief that we began this day of 'ease at 7.45am.

A quick 109km and we should be at Southern Cross well before lunch.

As we began a slow steady climb out of Merredin it became obvious the wind that had aided us over the past few days would today be against us. It also soon became clear that our road had an incline that mainly saw us climbing just above the horizon constantly.

Third dayitis (plus a prologue stage) soon began to set in and the mental preparation of an easy day began to take it's toll. As we pushed out speeds limited by the environment of around 20-24km/hr.

A difficult morning, of 60km, had us taking a break at Bodallin for morning tea. A servo and a small communal park felt like a most hospitable well kept botanic garden. Morning tea was stretched a touch to give fatigued body's an extended rest.

The late morning ride left us with around 49km to Southern Cross and with the tail wagging (including myself) a competition was devised around guessing the colour and make of each car coming through from behind us. Following some rules negotiations, 1 point was awarded for colour, 1 point for brand and a bonus point if both correct. Following my first correct guess of white Toyota it was agreed 'white Toyota' would no longer gain bonus points due to the regularity of such work vehicles.

This kept us occupied for 20-25km. However following prolonged period of no green Porches the ride again took central focus.

A tough day, with 186km tomorrow many will face inner demons over the next few days.

Punctures: Me (0), Group (3)
Indian Pacific Sightings: 1
Brain Snaps: Mild (1), Moderate (0), Max (0) (Note a big chance soon if I don't get froth on my cappuccino's soon)

13.9.2011
The day started well having managed to hear the alarm today and making it out of bed in time to make the standard Tuesday morning run from Sleep Trains. On arrival however it was apparent their would be many who failed to achieve this same accomplishment. So With Dr Phil and Sleep Train we set of enjoying the early morning sun shine mid September brings with out the heat of Summer.

Having said this, some heat would have been nice given the lack of Washing Machine coordination I suffered. Finding myself prematurely in shorts as opposed to the preferred long running skins desired in the lower Mountains chill.

Sleep Train left us at 5 ways to take to short option and Dr Phil momentarily took a step to the side before he regrouped a few kilo's lighter for his time out. Without racing by any stretch, just maintaining the positive mantra of 'run strong' a lap round Two Hills Circuit was complete in 56mins 20ses. Definitely the quickest Ive been round in quite some time, including the extended break waiting for the good Dr the finish his business in Sun Valley.

The rest of the day was pleasantly spent with the Gnomes in Knapsack Reserve. Having walked up from the car park at the bottom of Mitchell's Pass. Today being their orienteering expedition following a term in school preparing for such a day. The representatives from Orienteering NSW doing an outstanding job in setting an appropriate course for the Gnomes to race round for their introduction to orienteering.

From my position near check point 6 those coming through were dead set intent on claiming the title of fastest gnome with compass and map in Western Sydney. Combined with the exclamation of joy by the vast majority of gnomes post event. I would judge the day a tremendous success. I particularly liked the description of the day "It was just like the amazing race, in the bush".

The afternoons run for a standard double run Tuesday unfortunately side tracked due to a forgotten meeting for the Ride4Kids program at 5pm. never mind, recovering from chest cold may be the hidden benefactor.

So todays song for Evie:

Northam to Merredin Revisited

2011-09-12T20:18:00.001+10:00

12.9.2006: Northam to Merredin

Stats:165.60km, 6hrs 17mins 19secs, 26.3km/hr
Weather: Early wet, Sun arvo, Wind

After a relatively easy day yesterday, today represented the first of the bigger days on tour. Northam to Merrindan, apron 165km. Largely on open roads with only the beginning of the road trains to keep us company and the odd car. Often towing caravan, one equipped with bike racked exercise bike.

We awoke once again to the sound of rain on the roof top, and whilst we gained confidence in the open patches of sky. It was with precipitation that we rode out of town.

The scenery was well worth taking time away fro the rubber in front of you to admire. In particular the young wheat fields and shallow water ways with their abundant bird life took some admiring.

I continue to be perplexed by the signage indicating we are following the 'Golden Pipeline Heritage Trail'. I assume it makes reference to the mains water pipe that carries the Eastern aspects of Western Australia it's water supply from Perth. However the need to sign post this hardly seems a necessity due to the massive structure that is the mains pipe running next to the roadway since we first left Perth.

The rain played havoc today as we played leap frog with our soloist-pania carrying-Kiwi friend from yesterday. One particularly acute angled railway crossing saw the demise of Barry and jean on the random. Followed by Jim B and George. George hitting with the biggest impact. Thankfully a definite absents of Darryl Eastlake save our ears the appropriate commentary for the impact. Jim bounced up and Barry-Jean escaped with grazes and bruising. However George is carrying some rather saw, bruised ribs. A supply of drugs from Merredin Chemist will hopefully see him through.

Fortunately the sun debuted this afternoon and it was a high spirited group that rolled into Merredin High School at 3.00pm.

For the slow movers post ride, it was the first cold showers of the trip. A cappuccino and now of to dinner.

Punctures: Me (0), Group (3)
Indian Pacific sightings: (1)
Brain Snaps: Mild (1), Moderate (0), Max (0)

Monday 12.9.2011
The morning started as the weekend had progressed. Sleeping through the alarm to wake some 1 hour and 15minutes after the radio had first come on. Not only does this mean the missing of another swim session, but the need to try and explain to the Animal again how it is that I failed to be in the pool ready to go. Having stated with absolute clarity the night before that I would be there to improve my dismal swimming capabilities.

The afternoon at least provided a minimalist perspective on rectification. With a lap of the Espresso Run with one of the other PDHPE teachers after work. It was good to get back on the feet for a session and shake out a few cobwebs. Cobwebs that had kindly been inserted by the HSC Gnomes when in class they were discussing who was the oldest. To respond in absolute shock and disbelief when I informed them I was intact the oldest as I was turning 37 very soon. I believe the response went some thing like, "37 that means your almost 40. Thats ancient". Thanks

A 27min 33 sec round with a solid start easing off through the second half gave the lungs some of the clean up they weak. Sean I think enjoyed his run on the local trails. I hope this turns into a regular run as he seems intent on pushing the pace a bit and with the majority of my running being longer slower runs it will be good to have a bit of a hit out on a lower volume day.

Todays song for Evie comes from Kels cousin. Found this last night when I was flipping through you tube aimlessly:

Perth to Northam Revisited

2011-09-11T21:01:00.001+10:00

11.9.2006: Perth to Northam

Stats: 86.32km, 3hrs 42mins 41sec, 23.2km/hr
Weather: Wet, Windy, 15-18 deg

Let the journey begin, today marked the official beginning of our journey. The start of bike for bibles - ride across Australia 06.

We woke at 5.30am to what sounded like the beginning of a reenactment of the great flood. I half expected to be herded onto an arc and shipped across the Nullarbor.

In reality the tin roofing played quite a dramatic and in fact it was gentle rain falling over Bassendon. Rain which largely cleared by the time we had eaten, packed and mounted our bikes at 7.15am.

It was on very quiet roads that we started our journey. With more water coming at us from the tyres in front, than from the sky.

10kms in and Perth's 'great climb' sat before us. With instructions to regroup at the summit we soon split and a steady tempo was set by John and Allen. In the end it turned out to be more a steady incline that spanned an approximate distance of 5km's. It was though quite scenic and the mist towards the top only amplified the visual pleasantry's.

The majority of the remaining day followed what is sign posted as the 'Golden Pipe Scenic Trail' in mild tail winds and misting rain. A short morning tea break 60km's in, at possibly the wettest and coldest part of the day lead to the next short section of riding being a bit of a struggle for me, trying to deal with the cold.

The sun soon appeared however, and with the exception of almost riding directly up Dave's rear when he got the first official puncture of the ride, a no fuss morning saw us cruise down into Northam by 11.45am.

A comfortable start to what I'm certain will become a much more challenging trip, both physically and mentally.

The afternoon was spent in search of the 'bike' shops well as what would become the eternal search for that all satisfying cappuccino (or for Jim - Big Jim - the chocolate thick shake). Not sure Northam is home to either though. Hopes are high we might stumble on the mystical coffee shop mid Nullarbor.

The knee, ongoing niggle but manageable. Bigger tests ahead, 160km tomorrow a start.

Punctures: Me (0), Group (2)
Indian Pacific Sightings: (1)
Brain Snaps: Mild (1), Moderate (0), Max (0)

Sunday 11.9.2011
A quite day with no training. Seems recording publicly the training is not all it takes to maintain any form of consistent training. I am however justifying the lack of training with a desire to finally crack the sore throat Ive now been carrying for 2 weeks.

Spent the morning entertaining Evie whilst Kel caught up on some much needed sleep. Then down to Emu Plains for a Christening and to Watch the Wallaby's put it together agains the Azzurie. The second half providing the point but the to my mind the game was a winner all round.

Having not done much more, other than the mandatory coffee with Dr Phil and the Animal in Glenbrook. Thats it, some what uneventful in comparison to 5 years ago. So a song for Evie:

The Trip Revisited: Touching the Ocean

2011-09-10T12:40:00.001+10:00

Today marks 5 years since I began the ride from Perth to Sydney in 2006. As such I have decided to write up the journal I kept with me along the way. As an opportunity for me to revisit this experience whilst helping (I hope) with building motivation for training coming into the next thing on the list. Port 2012.

10.9.06: Prelude

Weather: overcast, warmish (20 to 22), dry

Days Stats: 50.70km, 2hrs 27mins 59sec, 20.5km/hr (computer started only on return trip)

Having arrived yesterday in Perth and directed the Taxi driver to our accommodation in Bassendon, a relaxed afternoon setting up the bike and taking a quiet stroll through the vast metropolis of town helped ease any nerves about the task ahead.

Having accomplished the most desired aspect of camp travel, a sound nights sleep(a new air bed being a most inspired purchase). I awoke at 6.00am ready to make the most of our rest day in Perth.

Following a quick breakfast, 8 of us (Jim, Les, Allan, Steve, Paul, George, John & Myself) set off for the journey. A short and easy 40km trek to Cottesloe to ensure "Coast to Coast" could truly be claimed.

With the 1st puncture repaired (within the first 5km) a most enjoyable time was had cruising along Perth's cycleways to the beach.

Photo's and a brief swim later & it was coffee time. Cappuccinos in Fremantle to the sounds of a 17 yr old busker (who unfortunately was yet to reach that point in puberty at which a Males voice breaks) and the day was rolling along nicely.

And then, we tried to get back. Some false starts and a couple of wrong turns soon found us heading roughly in the right direction. Even if Perth did appear to change its relative position on a 5 minute basis.

A 'quick' detour into Como and we continued along the the visually pleasing banks of the Swan River. 50km, 60km, 70km.

I was beginning to wish I'd taken the time to tape my troublesome knee. I have done these distances many times in training. However my mind was in rest day mode & I was struggling not to 'Snap'.

78km total riding, 52km back from the coast & we made it to our accommodation. Not bad for a rest day. R.I.C.E.R, shower (hot) and food. We have guest status at the Bassendon Church of Christ 7pm service tonight and I think Im talking.

Concerned about knee, will get over myself.

Punctures: me (0), group (1)
Indian-Pacific sightings: (1)
Brain snaps: mild (1), moderate (0), max (0)

10.9.11
Today has started well with last nights W2G by night once again being a great evening out. Ended up running with Rodthehornet and vstaR. For a very social 2hrs 47mins down to the causeway. this bought us in at around 12:30am and allowed plenty of time for socialising under the moon by the gate. To the warmth of Sleep Trains creation.

All up around 15 people this year. With a large number pulling out between 5-7pm through fear of wet weather. In the end though it turned into on of the best nights for running you could ask for. A crisp air sat on Woodford with pristine views to the lights of Sydney provided over the 1st 10-12km.

The spookiest moment coming around 1km before the gate. When I swear I heard a youthful giggling coming from the bushes to my left for about 5seconds or so. This is prior to the single track starting and at a touch before midnight freaked me out a little. Particularly given my recent story's of Naughty Nellie to the Snr Gnomes on their Outdoor Rec hike.

It appears everyone who made the journey had a great time. With smiles all round the fountain of warmth and story's of singing their way down the Oaks in abundance. SWMBO was envious to say the least. though her social spirit was fairly low when I returned just before 3am to an unsettled Evie.

As always I look forward to W2G 2012. Hoping that many more will make it out to enjoy what is one of my favourite runs of each year.

Filling Time

2011-09-09T20:05:00.001+10:00

Need to leave in 20 minutes to pick up Sleep Train for this years running of Woodford to Glenbrook by night and The Renovators is just not doing it for me. Im really looking forward to getting out there for this one in 2011. With a definite need to clear the head following a ridiculous week at work, a sick 10 months old and limited sleep.

Woodford to Glenbrook by night is in it's third year and, despite the rain we have had over the past couple of nights, Im hopeful of a reasonable turn out of locals and travellers. The first year was much larger than expected with 30-40 people enjoying the unseasonably warm conditions put on and the crisp nature of the beverages at the gate post run.

Last year hit the same weekend as two other significant, local trail runs. As such numbers were well down, which may well have been fortunate given the late forced change to the course. Thanks to a person having an 'accident with a freight train. Stopping us at Springwood and requiring a quick adjustment to the run with the 5 of us scheduled for the latter train.

Tonight with the rescheduled coastal classic tomorrow, Im expecting 15-20. But then again who knows with these fat ass events. Your guess is as good as mine.

Whilst on the retrospective, tomorrow marks 5 years to the day that I started my ride from Perth to Sydney in 2006. So to provide me with a chance to revisit the journey as much as any thing. I have decided to publish the diary I kept along the way on a daily basis. Hopefully being able to match those days in the saddle with a resurgence in training leading into the early season tris planned ahead.

For now it's out for the Full Moon Club memorial run. Woodford to Glenbrook by night. A first full moon in Spring event. Enjoy.

Now a song for Evie:

South Park and Pink Eye

2011-09-01T18:27:00.000+10:00

Taking on board Bricks leadership in using personal guilt as the motivator for the maintenance of training, whilst also fuelling the animals desire to categorise me extrovert, the blog of all things leading into IMOZ must be maintained.

The week has been active, though not so much in following with the training principle of specificity, so far. Monday and Tuesday saw the annual pilgrimage of Preliminary PDHPE gnomes from the foot hills of the Mts to the depths of the lowers gullies and spurs. As they tackled the now well trodden path on the Snr gnomes Expedition.

Two days of fun filled, "that's for being a grumbly bugger in year 9", retribution saw the gnomes traipsing along gullies and spurs in a maze influenced pattern. enabling the trip from glenbrook Station to Euroka Clearing to cover a time frame approximating five and a half hours. all in the name of good fun of course.

My deep seeded satisfaction being tossed down a level or two however as we witnessed K#### HS teachers leading the troops into a neighbouring camp site at 8.45pm.Many hours post our arrival. Seems i need to spend some time in the windy southern coastal hub to talk to their teachers about 'enhancing' the hiking experience for future reference.

The second day proving most entertaining thanks in whole to the arrival of what appeared to be the correctional center for misguided youths wilderness program. I believe as the prelabelled individuals took off into the bush hurdling trees to heights only matched by their sunny chants of four letter words directed back at the 'adults' in 'accompanyment. The descriptor of the day was presented by one of the observant gnomes, "he's like a rock wallaby on speed". I was incredibly pleased to have briefed the gnomes on observing such species with out approaching them in their natural environment.

Having overcome the majority of illness that had been holding me back over the weekend, all be it post sleep in Wednesday morning to avoid the thoughts of an AM splash in the woods. Training resumed on the M7 that evening with a very social cycle sth to the edge and back. Joined by Joey, KLWJ and MrG. It was much enjoyed despite the itching eyes. At this point thought to be through lack of appropriate eye wear for evening cycling.

Having unglued the eyes 3 time through the night a lap of the basic hill circuit this morning on some what tired legs. In the presents of Sleep train and Cougar Bait, was achieved in the surprisingly speedy time of 1hr 5mins. Having included some lengthy stretch time at the lookout, influenced primarily through the return of ST with his preference for extended stretching time.

The eyes, along with the months supply of sand paper that was being used to scratch out my eye balls the whole way. apparently not slowing us down that much.

On arrival at school the about turn would have done a wallabies outside centre proud as a measure of agility. apparently 'South Park like Pink Eye' has no place in the surrounds of a few hundred gnomes. So with my prescription supplied by the front office ladies it was off to Dr Phil and then a day at home immersing the cornea's in fluid.

My first case of visually transmitted communicable disease. I must say if it was not for fear of paper cuts to the cornea I would be scratching not typing right now. Here's to a speedy recovery (again) and the weekends up coming LSD episodes.

Illness not a worry

2011-08-28T10:02:00.001+10:00

Its funny how in the past illness has been a major contributing factor to interfering with training for events. Yet I feel no concern this time round as I am forced into a few days off with what SWMBO would call a head cold, but I prefer to label a severe case of influenza.

On reflection the laize faire approach to training for endurance events, with short blocks of training. Peaking last year in the 6ft-Huskie double with a massive 2 months of (sort of) training. Will be significantly affected when sickness takes you out for a few days. As opposed to the plans for the next 8 months and long build up for Ironman Oz 2012.

I guess its a bit like the constant conversations I have to the gnomes about being sick the night before their assignment was due, is not going to get them an extension when they have had 8 weeks to put it together. If the training is crammed into short block then there has been no security period for when things go wrong. Having such a long term plan however is enabling the mishaps to be dealt with without worry about getting back into it before the body is ready.

Common sense really I suppose. Unfortunately I think I have liked the fact that I turn up to events on minimal preparation. Despite the fact that this has lead to some catastrophic blow ups, aka Wild Endurance 2008.

So having had a few days off this week is sitting much easier with me at the moment because I know I have been building fairly well over the past few weeks and that even the first of the preseason events is a considerable time off. Slow and steady this time, let the body recover and pick up the gradual build once it is ready.

In general training is starting to fall into place nicely. A balance of building training back into the daily routine whilst not disappearing completely from all things family is the delicate balance at the moment. With both SWMBO and I realising post New Year the big block begins.

Swimming has been the initial priority, and I am finding joining in with the Animals Ironman swim sessions as he prepares for Hawaii is starting to show some promise of dragging my toes off the tiles at the bottom of the pool. Despite my poor history with swimming, mainly due to a distinct lack of training in a discipline I had no participation in till I was 16yrs old. I still harbour hopes of a 65min swim at Port. I'm certainly no where near that yet. But things are moving in the right direction

The cycling has to be the next factor built in. Some might suggest a month ago would have been good and I recognise the importance of the bike at a course like Port. So September is the month to put the talk into place.

I was pleasantly surprised at how little time I lost to most people (with the exception of the animal who smashed everyone) on the bike at last weeks club duathlon. Indicating that with training the strength I had post Perth to Sydney will be back.

And running, well I guess that just has to be maintained in terms of the number of sessions at this stage. It is what I enjoy most so it is unlikely too many sessions will be missed. The key I guess will be making sure running sessions don't take me out of any swim or ride sessions.

So the plan is starting to take shape. Without having labeled specific micro-cycles at this point in time. As the most consistent training blocks Ive had have been when I log it here on the blog. I think it is time to start recording the sessions again. Perhaps day to day will work best to make it more of a training diary type exercise. I'm sure the renovators can be watched by others than I to enable the time for this to occur.

And after a long absents, a song for Genevieve:

I Will Be Back

2011-08-10T17:29:00.001+10:00

Just dropping in from the phone in a rare moment of quiet to confirm I will be back. Despite my attempts at time travel, it will be Port 2012 for the Ironman debut and with new bike in hand and wheel on way. It is now time to stand accountable for training.

To date some consistency in the aquatic regions under the watchful gaze of the animal is occurring. The run equals same same and cycling has started. Who doesn't do a ride first weekend after getting a new bike :).

Short and sweet for now, much more soon. Now for a dinner I havnt had to cook.

Logging Some K's

2011-06-12T13:30:00.000+10:00

Post Fiji trip and veiwing of Port Ironman 2010 I have finally, after my first statement of intent in 1992, entered Ironman Australia 2011. Im happy with the timing having no fear of the event or training, just a healthy respect of the efforts it will take in the months leading up. I hope the years of various endurance based events, including some monumental melt downs through lack of serious preperation, will see the end result being a sub 10:30. Only time will tell if I have learnt enough from the past to get there.

In terms of the Blog, it gives me new meaning to log the training. An incentive to be vigilant in the recording of training for post event reflection. So lets see if I cant remain consistant in training and the recording of it. The real preperations are some months off. However the next few months will be important in building a base.

The plan for next week, to be confirmed on completion:

Monday
AM     Run, cruising the Coastal Track as a recce for Gnomes end of term trek.
PM     Swim, might be pushing it with SWMBO having spent all day out running (a flexible session)

Tuesday
AM     Run, Sleep Trains circuit
PM     Run, Knapsack for 30-40mins to double the day

Wednesday
AM     Swim, the Woods on the Animals drill program
PM     Cycle, see whos out to join in

Thursday
AM     Run, Basic Hill circiut
PM     Cycle, maybe even ride to work and home via Hawsburry

Friday
AM     Swim, the Woods on Animals drill program
PM     Mt Biking with the Gnomes

Saturday
AM     Run, long and on trails some where
PM     Swim, the woods

Sunday
AM     Cycle, as long as time permitts with CHS rugby at Pittwater today

Will see how it goes, should add some minutes to the work based Premiers sporting challenge after a very slow start over past 2 weeks. and now this week for Genevieve:

Back out and about

2011-04-09T13:01:00.000+10:00

It has been a couple of weeks of juggling a busted up ankle and slightly dented energy stores. But it seems I have found a bit of running mojo hiding some where inside again and have managed a few shorter runs this week again. Boy is it good to be back out again.

Through the week a couple of visits to Knapsack Reserve for the espresso run in cruisie 31-29 minute range and then this morning a bit of a recce around Birdwood Gully from Dr Phils. The recce uncovering what I think would be a great 'come try trail running' course. Aimed at people currently doing 5-10km road runs, looking to have a good off road. It has a technical desent early when runners are fresh, great single track running in the gully following the creeks, two mid run climbs up stairs to water stations and a very challenging climb to finish. All this in just 6km of running.

This afternoon it's back into cross country with my first run at met west cross country for about 10 years. Looking forward to it. Even though the fitness and leg speed will be no where near ready. As for that double up weekend not so long ago. With holidays ahead I may even find time to reflect and write a bit about it.

And before I go to feed her, a song for Genevieve (given the recent arrival of Samuel):

Time to Bring Home the Beer Bet, Just to Start With

2011-03-05T11:15:00.000+11:00

Looking at the last post I see it was January the last time I put anything up here. Does that mean I have been too busy training to find time to record what Ive done? Or is it that I have done nothing and hence have nothing to write?

For all the beer betters out their, Yes.

Looking forward to next weekend and a chance to start testing out the legs in a concocted multi day race. I still have a great interest in participating in multi stage, multi day 'events and this weekend coming will give me a good start in seeing how the body is going to handle it.

I know Saturdays 6ft track has the potential to rip your legs apart. So in my mind this is the perfect start to a testing weekend. Certainly this year I would expect to take at least 30 minutes off last years time, if not more. Purely on a revision of the intensity applied at various sections of the course. I still believe that run to feel is the way to go however this year I will have new 'feel' targets to aim at.

The big test will come with the Huskie Long Course on the Sunday. Again I know what to expect, having done my first long course at 16 yrs of age back in 1991. However the potential is there having stopped and travelled in the car all afternoon for the legs to make it more painful than it needs to be. I have to say my biggest concern would have to be significant cramps in the swim. Might just hang around near Mr Paddle board to be safe. The ride and run aren't worrying me. At that point every step forward takes you closer to the finish.

The aspect I have no measure on though is how my time will pan out. I actually live in hope that it wont be that much slower (if at all) than Canberra late last year. Having put in a solid run the Sat morning before this one and having covered multitudes more KMs on the bike than for Canberra. I certainly cant see myself running slower than Canberra. They would be shutting the course down behind me.

So a last week of taper, throwing in 3 days organising the NSW all schools tri to keep me honest, and its time to settle some scores with my mind and body. If all works well maybe the Blaxland, Lawson, Wentworth run may get rolled out in 2011.

For Genevieve, the constantly growing and always gorgeous one:

A Morning Kind Of Person

2011-01-09T19:48:00.000+11:00

It amuses me to hear myself say I'm a morning kind of person, because I don't think there is much truth in it. Who doesn't like not setting an alarm and waking when you do? I think it is more a habit kind of thing, getting up in the mornings to train. A habit that helps build discipline in training. So despite SWMBO pleas to sleep in for the sake of those who cant and have to get up to go to work, I find the best way to maintain consistent training is to keep with the 6.00am sessions as per a normal work week. It keeps you in the groove and prevents the desire to just put it off another hour.

This all said it is post morning session that I find the best rewards come forth. The intrinsic reward of being out on the trails as the sun is rising and the pleasure in eating post session are the best parts of my day in most occasions.

So the first week into build the second wrung, moving from bits and pieces back into consistent accumulative overload training, was all about the AM sessions. For the first week the load was about making sure the discipline was in place to be out of bed at 5.30am and onto the session by 6.00am. The afternoon sessions will build next week.

Largely a task achieved, though the 5.30am was a bit shaky on a couple of occasions. Due to the dominant gene over the recessive that is wake up when the alarm starts rather than when your body decides it has heard the alarm for long enough.

Monday 3rd January
AM joined with 13 other keen runners of BMMC and PIS allegiance for 2-3 laps of the Knapsack lap course. The constant question prerun being "are we heading down the stairs to Knapsack Bridge?". Now how many friends do you think I would have if I set a 4.5km lapped 12hr race and made people negotiate the escarpment each time for the 12hrs? Maybe Mister G but I think I must be much friendlier than the upper mts chapter. First 2 laps were done at around 35 minute pace with about 9 runners taking a third lap in 26mins. If a runner can hit 30 mins a lap for 12hrs here on race day I will be suitably impressed. Over all felt great given my digestive acceleration of the previous week.

Tuesday 4th January
AM with the standard BMMC Sleep Train circuit from the round house. It seems this run gets more high end every time I turn up. Sleep Train, Sprinter, Heart n Soul (come White Rabbit), Paul Robertson (what kind of a name is that must put some cognition into this one), Fat Kiwi, Sam Appleton and I. think this is the first time BMMC has had a current Australian U/23 Triathlon Champion run with us. As expected solid pace up front early to the end. I hit the hill out of Sun Valley harder than normal then eased back to watch the masses lead off into the distance over the last few km for a 1hr 1min lap.

Wednesday 5th January
AM to the 'woods' by 6.20am, the first signs of the body refusing to accept the auditory signals sent from the small grey box by the bed. 100/50 session today with 500m warm up, 5*100 on the 2min cycle, 50 b'stroke, 5*50 on the 1min cycle, 50 b'stroke, 5*25m with 25m b'stroke recovery continuous, 500m kick and 100m medley w/down. All up 2.2km with the intervals hitting around 1.45 to 1.50 for the 100's and the 50's coming in around 50sec. Fairly happy for first real swim in a month.

Thursday 6th January
AM and it should have been the standard Thursday BMMC basic hill circuit from the Mansion on Marshal. Unfortunately the decision not to match the going to bed times with the return to getting up for training times had me wake to the sounds of the 6.00am news not the initial beginnings of the alarm 30mins earlier. A brief appearance in boxers to the crowd assembled instructing them that rules are rules and I will meet them on course sent them on their way. A quick superman esck change and it was off heading straight down Mitchell's to cut them at the junction onto the city rail access trail. Some confusion as to linking and my self doubt in terms of instructions issued had me heading up the hill chasing runners that were behind me. Voices from behind at the top preluding the arrival of Sleep Train, Paul R, Heart n Soul then Dr Phil. Dr Phil's brother in law left to the agitated cougars infuriated by Cougar Baits absents for holidays. Personally around 52mins having cut out the Knapsack section of the normal run.

Friday 7th January
AM to the woods to find a broken pool. Thoughts of early coffee soon erased as Sleep Train suggested a trip to the Brook instead. 50m without a tumble turn felt like forever after 6mths in 25. Locked in 500 warm up 1000m pull bouy tt (19.02) 500m kick and 100m w/down. total 2.1km. Never got that coffee.

Then spent the rest of the morning leading the mothers club on a walked lap, baby's in tow of the Knapsack lap course as a recie for their baby sitters club attempt at the 3hr teams. Up till now I would have scoffed at suggestions leaches exist in Knapsack Reserve. Post walk coffee and I managed to meet another father, Martin the 3.05 Canadian marathoner. Looks like he will be at Kedumba next week for the half so very keen to see how he goes on this course.

Saturday 8th January
AM the first of the big runs leading into 6ft 2011 (assuming the wait list is progressing). With the last long run ending in a week of misery there was some trepidation leading into this one the first running of The 6ft Simulator since last years 6ft. Glenbrook to Woodford to Faulco providing 25km of muscular endurance followed by 9km of tempo running back down to Faulco. A deliberate easing into it was the aim and I soon let Sleep train, Terry, James & Dr Phil go as I settled into a conversation with Gareth (another 3.05 marathoner, I got to do something about my soft PB). Pleasantly surprised to find a regroup at the Picnic Area, then again at the heli pad. The early conservative pace meaning I felt good through the long haul to the Heli pad and through the hills to Woodford.

The Prince bounded towards us through these climbs and returned with us through the hills to Woodford then guided us on trail to Linden. Helping avoid the side of the Highway. Tempo was the plan but in reality this was never going to be the case on the first running of the Simulator. So found a nice rhythm and ignored the pace back down to Faulco:

3:20:39 all up with splits of
43:52 to the picnic area
36:12 (1:20) picnic area to heli pad
1:08:38 (2:28) heli pad to Woodford
51:56 (3:20) Woodford down to Faulco

A starting point to build off over the next 2 months. PM saw a recovery swim at the woods. 1.5km of bits and pieces as I made up on the go. Very pleased to have done this and will repeat when ever possible.

Sunday 9th January
AM Cycle the block in an up the windies direction with Animal and Fat Kiwi. Dr Phil joining in for the early stages before turning to get back for work. wet but pleasant for the 60km loop with the legs feeling pretty good, though a little fatigued when it came time to climb Hawkesburry hill. About 2hrs 15mins but didn't have the clock on. Really enjoyed getting out on the green machine, a very tidy frame still at 20 yrs of age.

So a solid 1st week hitting every planned session for the first week in. Over all a bit tired as to be expected but nothing that should be holding me back in terms of injury's etc. Now to the first full week, the first week of no excuses for 2011.

And a song for Genevieve:

Pete Murray - So Beautiful
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Transition 2010 to 2011

2011-01-03T14:59:00.000+11:00

The only point in looking backwards is to clarify where your going forwards to. Or to save production costs for all those TV shows that do a year in review type program. So with this in mind a quick look at 2010, but only so I can help direct myself for 2011.

A tops year really for me in general terms. Started with a shaky start having a DNF at Hotham from Bogong in excessive temperatures and lacking directional capabilities required to join the 'normal population. Even this can be put aside though, as a number of people have calculated 9 months latter the best part of my year hit the pool at Nepean Hospital. But more on that latter. Perhaps my mind was just not focused on running the toughest course I have attempted to date.

Things sat in the good range for the rest of the next 6 months with a pleasing but not great six foot track debut and a very satisfying North Face. Again set up as my first attempt at this kind of solo run. I remind myself that the purpose of 2010 had always been to get a feel for these longer runs knowing "building endurance is to be endured". The catch phrase for 2010 and beyond I suspect.

June was, as it has become accustomed, time to show the poncey private sector that CHS Rugby is far superior to their player poaching over glorified systems. It also provided a month of distraction following what had been the biggest volume of running I have taken on in my life. A 3-1 record for my team leaving a bitter taste to a generally successful program again. A 4-0 outcome sits there waiting for to ease my public education aligned heart.

Late winter, early spring was about just rocking up and having a run to be social. Surprisingly it also produced my best two runs for the year at Glenbrook from Woodford and Bilpin from Wilson. Recording PB's at both courses of over 10 minutes. It seems the volume of the early year combined with a month of bits and pieces paid dividends.

September to the end of the year was dominated by the expansion of the family. A cheeky marathon run at Sydney, with no where near enough kilometers in the legs, enabling Sponge Bob Square pants (and a chick to top it off) to smash me. A PB again but at 3:36 still well below the place I want to be at. Then out she came.

Genevieve Anne Berriman, 1.11am 17th October. For the rest of the year who cares about my times (I guess I did but it is an easy card to pull before a race). The 'Mear Cat' is with us, a gorgeous girl with a desire to always know whats going on and who is that sitting over there. "Shes advanced you know".

4 Weeks latter Nepean Tri where a ridiculous PB again given an absolute lack of training and sleep accumulated for the month preceding. Then on to Canberra Half Ironman where in all reality the quad explosion should have come at a race long ago.

Overall too much fun had back into some real events after a decade and a half of pretending. But more importantly the first stepping stone towards future goals and progression in both standard of performance and distances raced at. Starting with 2011, the year of the next rung.

A basic plan, events to begin with. Maintaining the philosophy I do this for recreation and not to take over my life I am out of North face 2011 with a wedding in Fiji knocking a block of training out early in the year. So some new targets needed. The first big one being the, I believe, inaugural 6ft-Husky Double. At this point there are 3 of us wait listed for 6ft and entered Husskisan Long Course. With 2010 as the model I have confidence the wait list will go so the made afternoon car poo from Jenolan Cave to Husskisan is on on.

Earlier will be back to solid training, with a potential trip to Canberra to visit my nieces (and their Dad/Mum) and to have a run at Stromo lightning Strike for training. Latter is not yet confirmed but 12ft track is jumping up and down at me, a real crack at a marathon and block of training building to Ironman length event (though I have talked about this since yr 12 in 1992).

So with the 6ft-Hussky double the immediate focus a plan has been hatched and accountability through the blog diary is the corner stone. As the best training in 2010 clearly coincided with this process. A run heavy program is nutted out and the next 3 months will look like this:

Mondays
AM, Recovery Run min 30 mins but should be longer
PM, Swim - Pyramid sets

Tuesdays
AM, Run BMMC Sleep Train Circuit
PM, Run track session with the Spilling Squad

Wednesdays
AM, Swim - 100's/50's sets
PM, Cycle mini LSD

Thursdays
AM, Run BMMC Standard Hill Circuit
PM, Cycle

Fridays
AM, Swim - Open water or pool time trial
PM, Cycle - Mt Bike

Saturdays
AM, Run LSD BMMC Saturday 6ft Sessions
Pm, Run (optional) recovery max 30mins

Sundays
AM, Cycle LSD with hills
PM, Swim - 300's sets

So Beer Betters there is the plan from this silver stubbie contestant. Take it or leave it. Just have the knowledge that whilst I ran my 1st 10km as an 8 yr old in 1982 last year was my debut season in my own eyes to being back at it. 2011, the year of the next rung is amongst us.

Now to avoid wrestling evil prawns for the remainder and a song for Genevieve (ignoring the introductory ref to cigarettes please):

December: Crawling Across The Line

2010-12-30T15:54:00.002+11:00

December has been an interesting one for me, as reflected in the lack of posting going on here. It seems a lot of things have caught up to me and I haven't really taken the time to adjust my expectations as required. It has still largely been a lot of fun as the rest of 2010 has been. However a couple of 'races' have slapped me fairly sternly in the face. A reality check I suppose on how much you can cram into one life.

Early December saw me grace the start line for my first long course triathlon since Sri Chinmoy and Penrith 1994. Strangely enough it seems I missed the changing of the name for this distance to half ironman only to find I am in the last race under this title as they are reverting to 70.3. Which makes a lot of sense given we use metric measurement in Australia.

None the less the last half ironman for Australia turned into a 1/3 ironman due to the flooding of the lakes in Penrith, with the swim cancelled and the bike leg adjusted to avoid the need for carrying flippers on the ride. Having seen the lake I was pleased not to be entering, not mearly due to my natural sinking ability but more in watching the floating Islands now gracing the views from Parliament House.

Starting in one of the last 'dry waves' I set out intending to sit up frontish without being silly. A constant reminder floating in my mind that I had in fact only covered the 90km distance of the ride once in training since the Perth to Sydney ride of 2006. The plan of sitting on 4min k's panned out perfectly with a run to feel process bringing me in on 16mins 11secs.

Having racked the bike the night before it seems I managed to check everything but the distance of the computer sensor to the magnet. No info available so the ride to feel process remained the order of the day. I was hopeful of lapping around 30mins a lap for the 17.#km circuit and felt comfortable in this as the ride began, the first 3 laps feeling great. Out the back end of the course however the wind was starting to knock me around a bit and the 4th lap felt much tighter. Going into the final lap of the cycle it was evident that my lack of time to train (or time I made to train) on the bike was starting to affect my fluidity and the wind was bloody hurting.

Post race timing shows the ride to feel is still fairly accurate with splits of 30:45, 1:00:09, 1:30:22, 2:00:45 and the blow out lap for 2:35:21. Not brilliant average speed but happy to have found the pace early and settled in.

As with the final lap of the ride the run falls into the basket of all over red rover. Cramps from the 1st km restricted me to a gentle shuffle and walking the aid stations to regain control of spasming quads. Quite aptly put by former student Alex S with the comment "come on old man" as he ran by during one of the more spectacular sessions of quad rapture. In the end a 1:58:58 for a total time of 4:50:30 gave me a rude upper cut to reality in terms of the difference between rocking up to an Olympic Distance event half hearted and the longer races. None the less happy to have found myself back in the scene.

The rest of December was dominated by a ridiculous work finish, trying not to get an N-Award for new parenting and Christmas stuff. Must say if I could be Santa for a day then this would be way too much fun. Particularly if it was say for Genevieve's first Christmas. The end result being however that I actually missed a lot more training that I had been maintaining up to this point. Including the vast majority of the BMMC Saturday 6ft Sessions.

Having not learnt a thing from what is now something like 28 years of experience of under training (1982 to 2010 I think = 28) into events lead me to the false expectation that a cruisey 36km around the Royal National Park might be a good way to finish the year.

Not being able to claim the biggest hit the wall experience of my life, for all present will know that a lap of Bell around 2000 as the first ride back in a year will always hold a special place in my head space. The Awesome Audley certainly lays claim to the blow up of the past 5 years. I believe the official sequence with around 8km to go was, Call Kel "I'm out pick me up please", sit down, bag off, sook like a baby on the side of the road until 12 mins latter a runner comes by and suggests it is not that far and it is ok to join him if I can get over myself.

Thankfully I managed to finish off because a DNF in training is never going to be allowed to be forgotten in BMMC sessions. All though a 5hr:10ish min lap may well be mentioned a few times as well. All I can say is it is now 3 days latter and I now have an understanding of why I felt so crap. Given that writing this is most likely the longest period of time I have spent off the duny since getting home from the run.

Now for the more tasteful (oh to be able to eat without fear) as promised a song for Genevieve from today's post:

Nepean Triathlon 2010

2010-11-18T19:48:00.000+11:00

Love doing Nepean as it was my first triathlon back in 1991 when my then Maths teacher Tricky Bullant convinced me to stop talking about it and to have a go. Must say though it is no longer quite the same without the descents onto wooden bridges, dodging bike wheel wide cracks and over sized bolts, and the run leg will never match Sanctuary Drive. Things move on though and the current course certainly has the speed aspect that enables fast times given the right conditions.
Speaking of which I noticed it was hot out there yesterday. as much as you try to tell yourself you have no control over it and it is the same for everyone. There comes a point you have to accept it is hot.

The swim being my worst leg normally leads to feelings of dread as I anticipate being crunched by those around me and laughed at as I exit the water trying to hide my swim cap so the crowd don't notice that I'm from the group that got out some time ago. But this morning it was just pleasant relief to soak up the coolness of the lake in waiting for the gun.

Got to the end of the swim fairly clean with not too much water polo type action, having decided to start out on the 2nd row of markers just past the boat on the start line. Stood in 19mins ##sec making it to the mats in 20mins 02sec. My best swim for a long time.

The bike felt good and being in a latter wave gave the opportunity to pick off cyclists from earlier waves for motivation along the course. I really like the corners of the industrial area as a brake from the long stretches around the lake and along Castlereigh Rd. as such found myself drawing back some time on better swimmers as the the ride continued. Racking the bike with a pleasing 51mins ##secs including the two transitions.

Having done my first tri in 2 years a couple of weeks ago I was confident I would run OK in comparison to those around me at this point. However my confidence took a battering as a mad Beer Betting Frenchman in BRAT speedo's and calf compression socks screamed past me over the bridge.

I had planned to have a crack at sub 40 mins on this run to stick it up some beer betters on another thread who have been gloating over 10km times and found the metronome paced perfectly going through 5km in 19mins 58sec. As always though the 3rd quarter was the mentally tough one. Particularly on this course with it's persistent straight down the back end of the lake playing tricks with my mind every time I run here.

In the end I was pleased with my 41min 33sec and 1hr 53min 05sec for the day. That gave me a 3 minute improvement on any times I have recorded since my Uni days when work constituted 8hrs of lectures a week and the rest of the day was spent training or playing with the lifeguards equipment down the local beach. All in a period of semi relaxed I'll do what I feel like 6ft preseason training and learning to live with our newest resident the 4 week old Genevieve.

Once again well done to Warrick and his extensive crew on the organisation that makes the oldest triathlon in Aust one of the best year in year out. And congratulations to all who finished on such a trying day. Also good, despite the preseason status of most of those racing to find myself amongst a number I have been a long way off for some time now.

The rest of the week has been quite slow though to be honest. Managed to crank out an easy recovery swim on Monday but then struggled with sore hamstrings and lack of sleep through Tuesday and Wednesday. After another sleep reduced night into Thursday drag myself around the basic hill circuit with Sleep Train, vstaR and Cougar Bait in an attempt to gain redemption for missing the Tue run.

Should manage a swim tomorrow morning and then it is off to do some reco of the run course at the next event. Whilst squeezing in a Great Auntie/Uncle visit and a weekend with the nieces et al. Hoping next week should see a return to consistent training (sans reports and marking) and the continued pleasure of teaching my daughter about music, for Genevieve:

Thinking About BMMC 6ft 2011

2010-11-06T11:28:00.000+11:00

It has been a disrupted couple of weeks training since I had the pleasure of Genevieve coming to stay at the Mansion on Marshall. However I am convinced going back to work has had more of an impact than Genvieve so I think if something has to give it is going to have to be work.

As predicted by many people the tiredness has been the biggest hurdle. However I am determined to prove that how much exercise you can do when you have children is more to do with how much you did before children than the fact you now have a 2hr wake up call each night.

Having taken this into account I have been fairly pleased with how the preseason training is progressing. Given that the primary focus is to ensure BMMC take the 4 major men's titles at 6ft track in 2011. To make up for the injury plagued version that was 2010. Recruitment has begun for BMMC eligible runners to maximise the chances of not just taking out the win but to ensure that the podium remains green man free.

The depth of the team has been investigated and two new BMMC eligible residents have expressed an interest in moving to the good side. Current team members have recommitted to the cause and see the future of trail running resting firmly in the inner sanctum that is the home of National Parks Australia.

From the not quite that fast perspective the Beer Bet has once more been infiltrated with intense discussions taking place on how redemption might be sort for what in all honesty was a less than satisfactory performance in 2010. Lets just say I hope the Silver and Gold fields are ready to run sub 4.25 to match it with the highly fancied stock of runners emerging from the hinterland of distress that was this years attempt. Nothing like intrinsic negative motivation to raise the stakes (or sausages or chicken kebabs for that matter).

So with the plan in place and the actions prepared it is simply a matter of recalling the nature through which BMMC was established. That through the inconsistency and non committal actions of one GPB, a need to find a way to establish an organisation that aimed purely to not let him be a part, and the desire to poke a bit at a clinic for running. The now strong hold of running trophies sets forward to dominate 6ft 2011.

Personally I have had more fun playing with my 3 week old daughter, but still the sessions are coming back with the standard Tue and Thur runs back on the agenda (though some who turn up on Tue may argue this point), swimming in the woods is largely returning to 4 sessions a week and the bike has been dragged out of storage for around 3 rides a week average. The longest having been last Wed arvo with 80mks of m7 cycle way knock over.

The triathlons marked out for the preseason have begun with the club mini tri (honestly the old name still best describes it) last Saturday. As always the swim was diabolical, however it would rather have my strongest leg last as I cant imagine what it is like to watch people run by continuously to finish an event. Splits of around 14mins 50sec swim, 37mins ## cycle and 19mins 15secs for the run were OK.

Nepean is now 1 week away and with a better swim I will be pleased (particularly if I can hit high 38's for the run). With Canberra around a month away. Given this I'm happy just to go about the continued semi reliable training strat as required for a preseason, knowing January and February are really going to hurt. Also reminding myself that Genevieve is most likely awake when I'm out and asleep when I get back. There are only so many times I can claim she just woke up before SWMBO will drag out her Rugby Union playing nature with me.

Let things continue for now, and as promised a song for Genevieve:

Take it away Big Kev

2010-10-21T22:42:00.000+11:00

Mainly as most people know right now because my gorgeous daughter, Genevieve Anne Berriman was born on Sunday 17th October at 1.11am. Weighing in at 3.48kg (7'11) and 49cm tall. This much awaited interuption has been the best thing I have been involved with, particularly as I managed to avoid North Face comparissions through SWMBO's labour. Though I did point out that this mainly cause given the time she had only got to the Old Ford Reserve and the hard bit was still ahead.

Good thing she was still attached to a placenta or I may have been given the same treatment she dished out to her opposite 2nd rower at Southern Districts one day.

Any way here she is, the best disruption to a once well balanced daily schedual I could ever hope for:

Decided as such I should try and find a song a week for Genevieve, so with no commitment to being able to maintain it thought we might start with this foor week one:

Macca Makes Scambullant Hall Of Fame

2010-10-16T12:29:00.002+11:00

Ive had a great week of training this past week despite the interruption that should have occurred by now. Largely I'm putting it down to the sensational racing that was Kona last weekend, specifically watching the highlights of Chris McCormack taking his 2nd win and securing the third position in Scambulants Ironman Hall of Fame:

Scott Tinley
Greg Welch
Chris McCormack

Some controversy I'm sure, but its more than what they do in the race to make this esteemed list.

Having seen a number of interviews and highlights reels I thought I would drop a couple here for future reference. Hope you enjoy watching them as much as I do.

Warning: The music on this clip has a lot of swearing if this is going to offend you.

This second one is sensational, with McCormacks prerace thoughts:

Now is there something else I should be doing today! Or in the past 6 days!

Found this thrid video as wel, from Macca and Specialized. A great interview post race that breaks down how the race unfolded in his own mind:

Clearing the Mind & Taking A Load Off

2010-10-09T15:36:00.000+11:00

After a really crap run this morning I needed to do something to occupy my mind that was not reflective of this session and to fill in the seconds as I wait for SWMBO aka 'The Big Unit' to take her load off, or out as the anatomical case may be. Not sure if the two items correlate but I'm sure I could blame The Big Units discomfort in growing another person for my inabilities to put it together over the beautiful 2hr session planned for this morning.

Generally the past couple of weeks have been go as far as training goes. Getting out (almost) every day and doubling most of these in the build up to the preseason events kindly provided by the triathlon world. Having said that, my bravado in stating "I don't need to worry about a phone as most 1st pregnancy's have a 19hr labour and surely I'm not going to moving that slowly" has completely disappeared to more reflect "hope you don't mind running 1km loops from mine to make sure I have phone reception and can get back as quickly as possible". Should make for an interesting ride tomorrow, assuming the evening is not spent at Nepean being the most useless of support acts the world has ever seen.

That all being potentially true I have spent the time investigating my role post pop and feel my time has been well spent. I haven't thought about my crap run at all, haven't done anything to the Big Unit that drew out her 2nd row rugby playing nature, and learnt a bit about what it takes to do the dad thing well:

All things said I spent the morning focusing on this issue and think I'm on the way to a successful beginning (when ever you are ready Big Unit):

By the way does anyone else think the Dad from the clip looks like a certain fairly well known runner in CR circles?

Woodford To Glenbrook By Night: Almost

2010-09-27T11:44:00.000+10:00

A story as told on CR:

It can be strange how some times things just don't pan out the way you expect. W2G 2010 began as expected, with numbers slightly down on last year due to mammoth amounts of trail runs on offer over the weekend, on Glenbrook Station waiting for the train in the once more crystal clear and balmy skies of a mid spring evening. The car was at the gate with post run bev's and 'all' that was required was the simplicity of a train ride to Woodford and a casual jaunt back to claim the prize on ice.

As the train pulled into Springwood we found ourselves seated in the heart land of the Upper-Lower Mts for longer than expected, to eventually be informed we would need to wait some time due to complications with the freight train just ahead of us. The next message providing the added detail that someone had had an 'accident' with the train and the stop would be indefinite. Before finally the guard made it known indefinite means "why are you all still sitting here expecting the train to start moving again?".

A quick discussion with 'BMMC animal', 'WES', 'Brick' and 'Nickelass' and the plan was hatched to take a BMMC tour of the Lower Mts back to Glenbrook rather than wait for the unknown. All in consideration that Rodthehornets much desired red cordial refuel was in our possession and an inability to get through to those running the up-down 50 option would undoubtedly be facing extreme states of confusion at the lack of runners waiting for the return journey. After offering red cordial to all present the vast majority was donated to Springwood Station and the tour was set to commence.

The initial concerns over Springwoods readiness for 5 men in tights running through main street was soon put to rest as a joyous local of perhaps 16yrs made all feel welcome with offers of Piiiizaaa, ya want some piiizaaa? A sharp left over GWH and along the cycle way to Singles Ridge Rd (otherwise known as TM's driveway). Down the way another right at Long Angle Gully and at last the much desired trails sat in front. All be it post group liquidation of tree's.

Long Angle brings with it some of the most calming trail in the lower Mts. Once descended the initial hill it is fire trail surrounded by majestic gums on the valley floor for some distance to the creek crossing. Before the long climb to 5 ways and the rolling Hills to the exit that is not there and a short period of single track to arrive just short of the most inhabited runners street in the Blue Mts 'The High Rd' East Blaxland.

It was some where along this trail, just past 5 ways that at last we found communication with the up-back 50 crew. Who, after a brief tutorial on mobile phone usage for Brick (on his own phone), informed us that they were waiting for us at Woodford eager for the Red Cordial now running through old chip packets and half read newspapers on Springwood Station. The tourists decided time was a plenty and a brief re hatch of our plans enabled the linking of the Tuesday trails with the Thursday trails for an extended run back to the gate.

A short link on hard black track soon had us at Mitchells Pass and back onto the single track, otherwise known as 'Lovers walk' by BMCC maps, in Knapsack reserve. This single track soon brings you out to Marges and Elizabeth Lookout. Were time was taken to turn off all lights and take in the outlook of the extended low lands before us. A view seemingly enjoyed by those unaccustomed to such things. the lights of Sydney a blaze before us.

Soon we were back on our way, then back on our way corrected for the short run through to Glenbrrok town centre and on to the gate. Around 22km or so and a more than satisfactory alternative to the plan as first laid out.

At the gate on Sleep train was located as was the Good Dr Phil enjoying the night lights by the warmth of the fire (completely ouside the National Park of course) and as early train runners returned in 'the 3 Peaks Mistress' and my recruited Gnome and Gnome Trainer from gnome Central it was decided the best thing to do would be to enjoy the refreshments on ice in waiting for the return of the up-back 50 crew.

And enjoy we did, I even feel safe to mention that there were in fact chips at one point, however they seem to have gone missing by the time the up-back 50 crew arrived. A sensational time talking was had again as with edition 2009 untill all had returned plus some time and as I lay my head to sleep come 3am I was once again pleased that W2G by night had occured.

Hope to find the first full moon of Spring falling on a less crowded weekend in 2011 and spending the evening with many trail enthusiast.

Ask Whollie, It's All About Alignment

2010-09-17T18:49:00.001+10:00

Was jut thinking I need to get my hands on some music by these guys this week:

When SWMBO sent me through this as an example of using social media for the evil side of life in which she works:

As Whollie will tell you because we both know, 'It's all about alignment'. With this in mind I live in hope my running is still aligned to W2G and W2B leading into the Sydney Marathon this weekend. The past period of months that were suppose to be about recovery and social exercise after a fairly big 6 months for me early in the year. However things have been better performance wise since North Face than through the 6ft and B2H.

My original intentions for both W2G and W2B had been to take in some enjoyable courses and be social through the event. As it is with Sydney this weekend. However after knocking 10 mins off my previous W2G and 20mins of 2010 W2B times I am stuck in limbo.

Do I sit comfortably with the 3.30 time frame and try to finish stronger or do I head out with 3.15 hoping current form is still located proximal to myself? The funny thing is that these better runs for me have come free of any thought of split based running. Perhaps I should just ignore the pacers around me and tune out to tunes.

Either way looking forward to the new course. Scenic enough to keep the interest up. May the time align for an extended period.

It's Not Lost If I Know Where I Am

2010-09-04T18:48:00.000+10:00

Had a great week 'at work' this past week. Monday and Tuesday in particular involved my favourite excursion of the year. the Yr 11 Outdoor Rec camp. Basically 2 days hiking around in circles through the Glenbrook region of the Blue Mts National Park. Taking a dozen or so Yr 11 students back and forth, round and round, up and down so that they think they have hiked to the most remote location an Australian has ever found.

The expression on their faces when they realise that the 6hr hike has got them to Euroka. The same place their parents most likely had driven them to in 15 minutes from home is the best part of my 2 days.

I decided to make the second day a little more challenging this year however and fooled myself at one point turning the last 1hr into around 2hrs 15mins. Having successfully negotiated the new decent down Bullant Ridge off the side of Tunnel View Lookout. A slight miss calculation in the positioning of desired stairs and suitable creek crossing places had us rock hoping all the way back up to Jellybean Pool and the second stairs up to the Rangers hut.

I defend challenges of being lost though as already stated, 'it's not lost if you know where you are'. Gnomes smashed both days and by far and away the overwhelming response was one of, when and where can we go next?'

The less said about Wednesday the better in such public forum and Thursday saw me gracing the school premesise for a day. Before Friday was occupied with Yr 9 Gnomes at a local feeder Primary school clocking up volunteer hours. In helping Lower Blue Rotary Club constructing a vegetable garden for their kids to grow and learn about 'real' food.

4 out of 5 is a good week by my measurement.

In terms of training. Outside of Mon & Tue hiking. Managed to swim Sun arvo, Wed and Fri morning; cycle Sunday morning and Thursday afternoon; and run Thursday morning and Saturday afternoon. Consistent without being overwhelming.

Mind Shift

2010-08-27T21:01:00.002+10:00

Been pretty lax on the recording of training, start n miss, is the standard cycle. So not going to worry too much if i dont get it all down. Just get it in and get down what i do. Might give the old weekly tally jornal style thing a miss though.

Last weekend, having completed the week of no excuses put in my best run for some time. Billy from Willy in 2:51:##, putting it up there with the recent Glenbrook from Woodford run. In both cases had turned up to run cause I was going this sort of distance in training any way and thought the atmosphere of an event would make it more funna. Both cases found good rythm early and kept building.

More importantly though this song (and the rest of the EP) has got be considered my go to music currently. Cant get enough of it.

A week of no excuses

2010-08-16T20:32:00.001+10:00

After stuffing around and hiding behind some very weak excuses for missing training sessions the time has come to stop stuffing around. Which is why I am hence forth officially declaring this the 'week of no excuses'. The plan as predetermined by the world of joined conversations. commonly referred to as Twitter, is to miss no sessions this week. To make sure that every session planned is competed (as opposed to started). To get back into a rhythm of training tired.

To make sure this is achieved the key to success is to tell no one of the planned sessions. For it is internal feedback that is all I need. So a public commitment to a hiden plan is the platform for success in this week of significance to Australia.

If you see me sitting with my head deep down in a schooner of lemonade Sat night you will know the reason, or reasons as the case may be. You may just find me half way in or balancing tentatively on the lip. either way you will just know.

Monday 16th August
Session 1 in the week of no excuses, a 34 min 15sec run from the Mansion on on Marshall with Dr Phil. Back into short running tights for the first morning since the change. Though accompanied by thermal and beanie. Looped round the extended home run trail as per mapped runs. Some rolling hills and plenty of side streets. Much fun. Hope the good Dr's foot has not blown out again.

Session 2 for the week of no excuses, a solo expedition through espresso run in 27mins 27sec's. Had no plan of pushing and ran well within myself. This is a short day of short comfortable sessions not a day to wipe myself out for the rest of the week. Very happy with the time given the eased nature of perceived pace. Always a joy to run to Ms L Allen.

Session3 and the last for the first day of the week of no excuses. A rapid turn around from espresso run to grab the swimming stuff and head to the woods for 1500m swim with sleep Train. Might I in the process of full disclosure here indicate I never actually swim with him. More he graces us brick like swimming plebs with his presence in the lane, kindly no kicking me in the face as he laps me again. Was toying with adding an extra 500m but foot cramp reminded me that this is the first week back. Build it and it will come. Spent 1000m of swim with pull buoy to give legs some time out.

Gnomes Resplended in Surf From City

2010-08-09T18:19:00.000+10:00

Had a great day out yesterday with 13 gnomes in the iconic event that is the Surf from City. 13 Gnomes, of which more than half had never previously partaken, and an accompaniment of 7 Gnome instructors, combined with 3 Richmond Rhinos and 1 Rhino trainer, all took to the streets with the multitudes to experience the sensational atmosphere that is an event like this.

Thanks to City Rails excellent forethought and planning the day began at Penrith station at 5.50am to begin the journey in by bus. Transfer at Blacktown to train before the final switch at Central to join city circle the long way round to St James. Amazed that more than 1 gnome had never been to Central previously but reminded that this is the best part of my job.

Stick that on your value added stats and publish it on a website, you bureaucratic w#####ers.

The nervous chatter on the train was in epic proportions. To the gnomes this was their own personal North Face. I love watching the excitement unfold on these trips. We made the trucks by about 10 seconds at Hyde Park and dispersed to various colour groups for the run. Happy to see all gnomes know their colours by yr 8-12.

Personally had a great time on run. Having the confidence that enough gnomes had been in before and were now able to lead new time gnomes (again one for MySchool.bullshit.com to find a value for) meant I got to run with the red group for the first time in years and find space early enough to run at a relatively unbroken stride. Sat just over a level of comfort and was very pleased with the 58.##mins.

Felt for the young folk trying to get bags sorted at red. Clearly having not received them till well after many latter starting groups bags. Patients is a virtue, and one not clearly displayed I was sorry to observe by many people around the baggage area. As always enjoyed the cold shower, cappuccino and muffin (in sequence not in combo) and spent a very nice afternoon sitting in the sun and enjoying hearing the personal conquests as gnomes arrived at the ocean. In particular the younger gnomes who had so much fun they bought ice creams half way up heart break hill.

Another epic journey home to see SWMBO at the closing of her baby shower a touch after 5pm. These are the most valuable times for the gnomes that partake, and despite my slightly shoulder chipped remarks that pop out on occasions, it's days like this that more than out weigh the bad ones.

Great event that is getting better, with new challenges as it grows, by my standards each year. looking forward to gnomes do Surf from City 2011, with binary baby on board. By the way who was that good looking bloke zoomed in on in Maroon singlet, short skins, white hat and sunnies as the channel 10 live coverage came to an end?

Drive By On Struggle Street

2010-08-03T17:43:00.001+10:00

Had a shocker last week. Not too sure on the exact reasons for it but just lacked a touch of anything to get me going in the training department. So bad I was not only driving down struggle street, but to be more accurate in my performance one might suggest I had broken down at the exact mid way point with equal distance and long climbs to get out on either side.

It just occurred to me that in fact my car broke down at a certain mts runners mothers house on Douglas.

Not sure of the reasons for the low levels of motivation and energy. Most likely a combination of 4 days and three nights looking after 35, 15-17 year olds, at gnomes go skiing. Change in diet, lack of sleep and 3 days solid on ski's I assume take some impact.

This combined with the 3hr run on Saturday following. The run that Sleep Train piked mid way because clearly we set too difficult training runs and that left Dr Phil back on the side lines with his pesky foot ailments. A run that in all fairness should smash me up given the lack of build up.

In the ends it all equated to a week with 2 runs, both at a level well below par. In particular the Tue BMMC standard where I think the time was round 1hr 4mins. Some 8 minutes slower than has become standard of late.

Remedy = a weekend of no alarms and no training. Put it all on black I say leave no eggs out for the second basket.

The outcome, it seems is that perhaps in this instance it worked. By Sunday afternoon driving home from lunch in Maitland. Doesn't everyone drive 2hrs 30mins each way for a nice park to have lunch? By the drive home from Maitland I was itching to join the runners and cyclists I saw on the side of the road.

Come Monday I was feeling revived and ready. A good thing given Sydney Marathon is now a touch under 2 months away. Hoping the mood and energy now stabilises for a period of consistent preseason based training. Who knows a preseason event in the Sydney Marathon may provide a bigger improvement in my shit house marathon time than I current aspire!

Monday 2nd August
PM double session. Despite the itch, the desire, the eagerness Monday AM just don't do it for me. PM'd a lap around Espresso after work to the inspiration of Mumford & Sons. Felt great and hit the feel only pacing to be surprised with a 26min 44sec lap. That is more like it.

Backed up with a swim in the Wood at 5.30pm. Here it should be noted the desired start time is clearly 5.45pm to avoid the swim lesson - squad lane use overlap and get a lane before the side crawlers take over. Knocked over 2km at a solid intensity to wrap up a good afternoon.

Tuesday 3rd August
AM from Sleep Trains with the owner himself and megaphone. The more I get to know megaphone the more I realise he is purely a GPB substitute. May New Zealand be kind to a lost soul from Glenmore Park. Both ST and I were under the pump so took the express version turn off at 5 ways with megaphone tagging along. Again short but solid tempo, particularly out o from Warrimoo Leagues HQ. 29mins 33secs.

PM no training, rushed home to catch Fox 2 at 3pm for North Face 2010. Good to see many glimpses of BMMC runners and whilst it was in reality expected for 2009 race winner to be a feature in this years coverage. The cameo early for vstaR was a built in surprise. Who knows we may see him training again before the change of seasons (yes?).

Wednesday 4th August
AM from the Lucasville Resort with Whollie. Cruised around the streets of Glenbrook and Brooklands for a very social 50mins. Evening session wiped out with kitchen reno's requiring attention.

Thursday 5th August
It must be ending, the extended off season of many a bmmc runner that is. Summer has been smelt and the masses are returning. So will say the headlines of the B Mts Gazette if they have their finger on the pulse. It was a group of six that departed the Mansion on Marshall at 5.59pm with vstaR and Lady GaGa return to the fold in joining the reliable ones of Sleep Train, Fat Kiwi, Megaphone and I for a trip around the usual Thursday run. Was amused at the pace some showed up the major climb today (and by the amount of debris blown onto the track recent winds). 1hr 8mins all up.

PM into town to gather the gnomes packages for the impending C2S. Joined SWMBO for the fixed gear gold sprints they are running at the Galleries. Had a 'fun' race against another crowd dweller, and despite my happiness with claimed time. It was all I could do to prevent myself from vomiting post race. A clear reminder to myself why I don't race round the lactic threshold. Who wants to hurt that much? Good to catch up with the absent W.E.S for dinner.

Friday 6th August
I know I did something but retrospective writing is failing the mind.

Saturday 7th August
Booked in for baby classes at Nepean Hospital, so a return to recent history with a 5.20am start for 2hrs with Whollie. Began at Mansion on Marshall and eased through Mt Riv, Blaxland, Glenbrook and Lapstone. Touched on the outskirts of the low lands before returning up stairs past RAAF base and through Knapsack Reserve trails home. A nice 2hrs with much time dedicated to discussing the Emu's likely win over Nths at back to Penrith day.

North Face On Tele

2010-07-28T19:04:00.000+10:00

THE NORTH FACE 100 DOCUMENTARY ON FOX SPORTS

James Knight shot an awesome 52-minute documentary about his participation in The North Face 100 2010. It will be showing on Fox Sports 3 on 3 August 2010 at 3 pm. So tell everyone around you, family, friends, colleagues, and in the mean time, get a taste of what's to come:

Third Edition of The North Face 100, May 2010, Australia NSW from The North Face Australia on Vimeo.

By the way I'm certain that would have to be me bouncing like a cat down the rocks in my skins, white T-shirt and red bag. Go on prove it isn't.

Gnomes Abduct The Plan

2010-07-23T19:28:00.000+10:00

Training is resuming. With some semblance of consistency in relation to the plan starting to take hold again. Having said all this it was immediately that the Gnomes took their hold in dragging me from the plan. There insistence that I take them skiing this week putting a dint in the build that was occurn Ness style up to this point.

So having forced myself away to the slopes of the NSW ski fields it was a sparse training week post Saturday. Still we have to do what we have to do I suppose. As such the week has been and shall not be changed at this point:

Saturday 17th July
AM run in the Park with Sleep Train, Shogun, Sarge, Fat Kiwi with addendum running happening with Rodthehornet and Sailaway from the same location but in divergent paths through the morning. All up a crisp mornings 2hrs logged having peaked bullant ridge to Portal into Euroka up Bennetts and home. Felt great all morning.

Sunday 18th - Wednesday 21st July
As previously stated forced by Gnomes to ski these days. First 2 days fairly relaxed but a solid 3rd day on Wed had the quads smashed up and screaming to stop (which of course would not occur).

Thursday 22nd July
Seems the advertised 11% chance given to not getting up in advertising the standard BMMC Thur run had a stronger influence than anticipated on the Bus heading home the evening before. I am lead to believe those who ran had a great time.

PM the inaugural Gnome instructors bicycle gathering at the Regatta Centre drew a crowd of three plus one. Clocked in 5 laps before the light was deemed insufficient by man in car with flashing lights. Will build this one to a meaningful ride as the holder of the great torch extends their OT working hours.

By the way today is international pie day (work the date, you will get it soon enough)

Friday 23rd July
AM and I must say I just hadn't remember how comfortable the bed was till I returned from the Gnomes go skiing. Just one more morning to remind myself I selected. The woods would have been too crowded this morning anyway.

PM saw the Gnomes on Mt Bikes at the road that is now closed. Up said road and round Knapsack before a descent of previously mentioned closed thorough fair. 1hr 15mins and plenty of of slow mo action found. Speedy transition and coffee at the bakehouse to discuss the plan to get me out of bed tomorrow.

A Few Months Of Fun & Building A Base

2010-07-12T16:48:00.001+10:00

Have decided that there is too much fun to be had in cross training, and way too long till 2011 6ft to pound the body with relentless running. So it is time to pull out the bike and shake out the costumes for some fun time preseason training with a couple of more social events along the way.

It seems a basic plan will revolve around running Wilson to Bilpin and Sydney Marathon through August and September, rolling through the slight adjustment to SWMBO delivering Binary Baby in October and hitting a couple of triathlons in November - December. Particularly finding a long course event to wet the apetite in December. All of course linked to running in or helping out with the running wild trail series and long course series.

Week to week I think it should unfold along the lines of:

Mondays, afternoon 1hr run (incorporating Gnomes MonRun) and swim evenings
Tuesdays, morning BMMC run and afternoon track session
Wednesdays, Swim morning and cycle M7 cycleway afternoons
Thursday, morning BMMC run and cycle afternoons
Friday, morning swim and afternoon Mt Bike with Gnomes followed by 40min evening run
Saturday, LSD run morning
Sunday, build to LSD cycle morning with swim in the afternoon

This leaves me a bit light on for weekly runs initially however as I get back into it the overload will incorporate a few runs off each cycle session and the possibility of a Monday morning run. Never the less fun is the name of the game through to Christmas and this is what I seek.

Will aim to hit this post holidays as I am enjoying my time fitting things in as they do currently and the Gnomes go skiing next Mon to Wed anyway. Still hope to hit PB off a very soft marathon PB and to take a chunk off W2B from last year.

For now it's back to holidays following my first ride in 8 months this afternoon. 30km at a pretty constant 30km hr round the lakes. Dodging holidaying family picnickers and 1 million scooters. Think it is time to build a third path at lakes for scooter hoons. Legs felt fairly good given the lack of condition I felt on Saturdays run through Long Angle out to Singles Ridge-Tall Timbers link track and Hawksbury circuit to home again.

Will definitely have to map this one as the 'W Run' linking Warrimoo to Winmalee and back. Plenty of options to add to the 2hrs it currently sits at as the LSD gets longer again.

Geocaching exposes my lack of direction

2010-07-08T12:07:00.000+10:00

It is quite funny really that an activity reliant on sense of direction would clarify for me that I have now spent too much time aimless and needed a target to get me back on track with some purposeful training. It was in the crisp air of Mt Majura on the outskirts of Canberra, whilst visiting my Brother and his expanding family that I tracked down a few caches. Having got out for an early walk to clear the lungs of air conditioned heating infused oxygen. I was happy to pick up both:

1. Mt Majura flat
2. Fore Court of Canberra

It was however the clarity of my following set direction and distance that clarified it was time to chase a new target. So as of this morning it is time to get back into some focused training in preparing for 2010 (and just 1 day before my birthday):

Suprise: W2G

2010-06-28T21:23:00.000+10:00

I remember sitting in a car trying to stay in front of Rob Spilling as we 4WD it through the early washed out stages of the Woodford to Glenbrook and then manning a drink station at Tobby's Glen thinking how far it was for these runner to go, some time early in the 80's when one of my mates Dads was helping organise this one. This was of course pre Mt Bike era and as an event it seemed to capture aspects of running I was only just beginning to recognise as being the direction I most wished to follow for my own enjoyment.

Having entered as a form of motivation to shake myself out of the not really doing anything phase I found myself in post B2H, 6ft & TNF100, ie the world of the longest acronym. It was with startling surprise that I seemed to find my legs, which often helps when trying to run, for the first time in a long while. Leading to a surprising 1:47 for me at around 28th over all. By far my best run in years. Seems taking a month off planned training sessions has done the world of good, though I would have been super happy to find the finish moved to the gate as you start Bennetts Ridge round the half marathon distance.

Began with the plan of cruising the early hills with the intentions of winding it up through the steeper down hill from the helipad to the gate. then trying to hold the pace through to Bennetts Ridge and the finish line. I had this noring inc-ling that I might push it harder but tried to convince myself this was not a good idea given the focus on relaxation over the past month n a bit.

Started with Wayne Gillard next to, a bit behind, a bit in front for the first 10km. Along with a couple of striders who generally seemed to descend better than I but eased up on the climbs. Felt fatigued climbing but reassured by making ground on most around me at the same time. Hit the 10km right on 45mins, 5mins ahead of the anticipated 5min kms. Surprised but happy and running strong.

By the helipad was confident low 1:50's would be in order and begun the wind up planned for this section. Soon found myself pacing faster than those around me and was pleased to hear a 28th and 29th call from a Mt Biker cruising back up the trail. Hauled in a couple of runners over the next few km and figured I must be around 25th or so.

I was ticking off the geographical landmarks and thinking this was slightly ridiculous in terms of pace when the first negative thought began to take control on the final bends leading into the top gate. It was also around here that the first runner to go past me for some time cruised through followed by Craig who not so much cruised through but whipped mast at a rate of knots (most likely a double Windsor I would say). Fought my mind for the section from the gate to Bennett's Ridge turn off. Basically maintaining pace and passing as many as had passed me to generally maintain my place.

Bennett's Ridge, as already stated, was where the negative mind won and the body gave in a little. I was assured that at 5 minute kms over the final 4k's I would hit the 1:50 achieving the peak of my aims. So with this in mind I let a couple of runners go by without a fight. A slowed pace and the feeling that the more subtle co-ordination was gone dominated this last section and I was hugely relieved to see the left turn and side walking track to the river indicating the clearing was near by. A final runner past me here as we ran on to the grass (Luke from Emu Plains and a Panthers Tri Club member it turned out). However I was happy to be heading for sub 1:50. The last stretch as always felt good and I was pumped to hit the 1:47 as I ran up the final incline to the line. A time as I said earlier that represent my best run for many years.

For BMMC news it was brilliant to see Sprinter and Whipetgal take out the outright men's and women's races, with gottagofasta 4th and Sleep Train returning from injury in 8th. It appears BMMC has taken out the teams and BMMC Femme Squad the female teams (finishing 4th team outright). A prelude to 6ft 2011 I am assured.

Now to de-smash the quads and get back amoungst it for W2B and Running Wild series.

A Quiet Month Of Not Much

2010-06-21T18:11:00.000+10:00

Not been up to much training through June. Seems being new to this ultra game and running 3 (sort of I did get more than 42km done at Bogong by the 2nd cut off) in 4 n bit months sort smashed me up a bit. Best part from my perspective is the feeling that Im keen to go again. Which eclipses the response a few years back after the first 100km in Wild Endurance 2008.

A few casual runs over the past few weeks with no real plan and lots of time coaching Rugby, along with the associated post match 'meetings' have the belly ready to tackle woodford to glenbrook in a week and a bits time. May even hit a few more runs between then and now to make sure I will get to Euroka.

Current goals though? Not too sure lots floating in the mind at the moment. Perhaps some runs round the 50-60km mark to build a bit more in the legs before the next 100km. Definitely big time chunks t take off still. Always interested in suggestions for trail races people know of.

Till then one more game for CHS (tally 2 wins 1 loss - it hurts me every year at CAS just got to get over them) and we will rip the insides out of CCC (in the nicest possible way). 3 months of an expanding wife and then I will need to run ultras to get my own time.

Havn't really said anything. . .

To Answer My Own Introduction (Up there above this)

2010-05-17T14:56:00.000+10:00

It has taken a little over two years to take the second step into 100km races but at last I can temporarily sit in contentment and reflect on the experiences of preparation and participation that enable me to close chapter one in Scam Bullant V 100km.

For the final weeks leading into the North Face 100 my levels of anticipation jumped all over the place. At time reassured in the knowledge that the preparation had been worlds apart from that prior to Wild Endurance 2008. A number of 6hr plus training runs around aspects of the course and a very pleasant day out at Hell Gate Gorge all providing positives to a wondering mind. But in the background was the memories of a body falling apart rapidly over the second half of 100km holding up the team on that day and the physical and mental exhaustion that persisted into that night.

Conversations with like minded runners, particularly on Thursday nights BMMC preTNF dinner, did wonders. With the experience of hardened ultra runners providing the calming effect required when the food was all out and I had nothing left to distract me. A massive thanks to all that attended. The reality being this night was put on for purely selfish reasons of looking for reassurance and comfort.

On the start line at the Fairmont the anxiety was still present. Restricting my social skills to a grunt here and there as runners I have begun to come to know stood near by. Attempting not to seem rude in my response to their friendly greetings but unable to communicate effectively often leaves me in cloudy state in which at time I find myself trying to avoid contact. Only to feel like a rude prick and attempting to initiate a late recognition to the people around. Then the race began and everything was all right.

It really was an amasing feeling of well being that came over me as we began running up the driveway. Instantaneous and encompassing. The plan was to get a good start to try and avoid too much congestion on the early single tracks and this was occurring with comfort as we made our way along the early streets of Leura.

The Welsh Exchange Student and I had loosely agreed to run together early in the day. With the desire to prevent each other from bringing the latter parts of the day unstuck due to over exuberance. As we made our way into the trails and down onto Federal Pass this seemed to be working well and as I took in the views around me and made excessive observational jokes I felt confident early today would be OK. Some point here as we past the 256th photographer it was noted that we possibly had enough evidence of our participation and if one happened to cut right and loop back through the streets who outside of the ultra running world would be any the wiser as we pulled out albums whilst wearing TNF 100 embossed t-shirt.

Over the landslide I began to get the feeling that our pace and me vaguely predetermined splits were a little dissimilar and made the decision to ease the pace and let a number of runners by. In the process loosing sight of W.E.S but more than happy to spend the majority of the day alone if it meant finishing strongly. Up Golden staircase it hurt, however as stairs are the thing that I find hardest this was hardly surprising. Took the time early to grab a squeeze bag of creamed rice as I figured if you have to slow down then I may as well be benefiting through eating.

Hit the top of the stairs and CP1 for a quick refueling of the bag with water and trying to minimise the time spent stationary was on my way out onto Narrow Neck as the clock ticked over 2hrs 21mins. Happy to see King Donges right behind me as I departed.

I had already decided that I would ease off a little along Narrow Neck as the start had been a touch faster than planned and felt that this was an area you could easily over cook yourself with the deceptive undulations provided along this trail. Settled into a pleasant pattern of running the flats and downish bits leaving the uppish sections (or those pieces currently referred to as scenic by in the know race directors) for refueling and walking. I Found this very difficult and went through a mental low here I think triggered by the act I was walking. Previous races this would mean I had to some degree given up and this put me into a slight mental hole. Even though I told myself it was planned and that the walk was not out of immediate necessity it was hard to convince myself that I was not already in trouble some 20km into a 100km run.

From the tower to the ladder things picked up and soon I was back in control of my mind for now. I particularly like this last section to the ladders with the three peaks in the distance looking over and beyond the Wild Dog Ranges. It is funny how this tremendous view can inflict such horrid agony when ventured into. The line at the ladders was non existent and the trip across the saddle along now well worn single track great fun. As we popped out at Medlow Gap all I was really aware of was that CP2 was not too far along the track and soon it would be two significant markers ticked off.

CP2 is a beautiful place, a place I must go back to and camp for a night or two. As you stumble down the slippery path the valley floor with its winding road falls immediately before you, distant mountain ridges climbing beyond. I am sure it is exactly the kind of environment that would have inspired the Dunphy's to protect this land in the first place. In terms of the CP once again minimal time spent but more food consumed, particularly the fruit that was going down a treat. Again refilling the bag with water and off via Ironpot Ridge to see my support crew for the first time today. Departed with an elapsed time of 5hrs 4mins having completed the previous section in 2hrs 43mins.

Ironpot ridge was my favourite section of the whole course. The whole bit. Working my way up the climb, along the top past the turn off to the turn around and back again to the turn off to head off it. There was something about the combination of the grey rocks, vegetation and views that combined to make this a stunning section of course for me. I also enjoyed bumping into numerous runners (B1/B2, King Donges, Brick and Sarge) on the out and back for those brief moments of socialising.

The down hill was tough, loose and hard to maintain control. The valley bellow a pleasure to run through with its winding creek and odd bits of farm land equipment scattered around. I was still moving well as we encountered Megalong Valey Rd and felt entirely in control as we climbed past the 50km marker. As we approached the top I was aware it was a nice down hill jaunt to CP3. A section I had been looking forward to as it should see me easing into the first crew aided pint of the day.

As I took my first stride down this descent a twinge suggested something was not quite as it should be. I had felt this before mainly when clocking up multiple days on the bike not so much running though. I knew it was a result of the tough down hill and the subsequent effort in the climb. Each step felt uncomfortable, bit if I ran it was more like a hot knife being driven into the side of my knee.

For a brief moment I contemplated this finishing my day. A CR came past (Exe according to the back of his hat) and checked if all was ok. Knowing it would sort it self a think I muttered something about have salt tablets and yes and would now like to thank him for showing interest in my well being at the time. Soon found that if I could stride with my leg in a slightly twisted position and reduced the amount of flexion on each stride I could gradually regain a basic running pattern that would see me through to CP3. However each up hill that bought the planned walk lead to a very strange choreographed stride pattern to ensure the pain in my knee remained to a minimum.

CP3 was an inspiration to me from the approach to the departure. To have so many people around reassured me that I was going well and that the day was still under control. I actually like the fact that support crew could not be found prior to this point as it added to the experience as they came into view down onto Old Ford crossing. From the Hooks in the creek to Dean as he managed the CP and the BMMC at the tent. Each person provided a motivation to keep moving.

I reminded myself of the experience in observing Port MacQuarie Ironman this year and the images I walked away with on peoples mental state. There is always a positive and always a negative. Strength comes from being able to make the positives your focus. This ideology would sit with me for the rest of the day with the mantra 'each step is a step forward'.

Having refueled reloaded and experienced the slightly off putting moment of being photographed by the BMMC paparazzi as I strides down applied voltaren to my knee. It was onto the section of course I had been fearing the most. elapsed time 7hrs 42mins, with 2hrs 37mins for section three. Nellies Glen takes less than 10mins to descend in 6ft but would I estimated take on 45mins from the Nellies sign to the gateway at the top. In the preliminary trails I was feeling good again having eaten well and with the voltaren taking effect the slight rise in trail suited my current state. The stair monster however would always play a part in this section for me and was not surprised to hear Sarge comment latter in the day that he thought they would be constructing a cross for me at the top as he screamed past mid way along this section of steps.

At the peak I was pleasantly surprised to feel OK given the climb and my love all things stepish and found myself behind Brick, who like Sarge was moving much better than I at this point. A brief conversation on splits required at the oval for 15hrs and he was gone as my knee again restricted my stride down some steps around Bonnie Doon Falls and along Stuart Rd.

Into CP4 in generally good spirits now hitting my pre established timing almost to the minute. Though in hindsight having gone out faster this obviously meant I had slowed quite a bit. Was greeted by chief crew person She Who Must Be (Lovingly) Obeyed, Sleep Train and Action-man. All whom were sensational in their assistance, even if Sleep Train did give me 3/4 packet of chips when asked to put 'some in a zip lock bag. The Sausage sandwich I had though sounded revolting in the pre race briefing notes was exactly what I was after as was the three mouthfuls a of red bull I quickly swigged. Watched Sarge pull out as LL2 encouraged me to hurry so I could try and catch him in the valley (a task I might add that never eventuated). a change of socks, shoes, top with thermal. On with the lights and off again as the accumulated time hit 9hrs 53mins with a split of 2hrs 11mins for section four and the CP.

Again felt great and very comfortable in running the paths to Echo point on dusk. It was fabulous to see the three sisters in lights as the sun was almost gone over the horizon and the giant staircase approached. Chatted freely with another runner (who's name escapes me) on the descent and was a little surprised to see a young family beginning a 'walk' down the early parts of the stairs in the diminishing light.

Through Leura Forrest and Jamison Valley was a section I had anticipated making some time on knowing the gradual slop down to first Leura Creek and then Jamison Creek that lay in waiting. Unfortunately this would prove to be the section that provided the greatest loss of time in relation to my splits for the day. The stairs down reignited my knee pain and at time I found myself frustratingly having to walk down hills I had been saving myself to run throughout the day.

Once again I found myself looking for the transitional gait that could take me from not being able to run without pain to building into a gentle stride and utilising the down hill at least to some degree. I soon found If I could jog the last 20meters or so of an uppish bit it seemed to help a bit and if on the downhill I just had to try and keep my right leg extended through the step as much as possible. Helping me run a bit but creating a certain amount of jarring through the right side as a consequence.

I don't think I have ever been so happy to see Jamison Creek and the beginnings of Kedumba in my life. I knew this climb from regular training and also knew that I could break it down mentally into sections. Particularly once I hit the turn midway up and I could pretty much break it into event thirds with significant markers like the gate, the pile of dirt and the turn off before the Hospital to simplify the climb in my head.

Again I began with food intake as with each climb today using the walking time to fuel up and providing a distraction from the early steepish slopes. I had estimated it would take me about 50minutes to walk to the turn, so I was surprised to see the SES camp fire at a little over 40minutes of walking from the bottom. The new Ayup Lights were obviously working as the course marshall confessed he thought a plan was coming in to land as I was approaching (possibly a line used with a number of runners through the night but It helped me at the time and was appreciative of it). Filled with confidence I began increasing the tempo and found myself catching and passing a number of runners through the second half of the climb. All the time feeling my confidence grow.

The top came much quicker than I had anticipated, and despite the brief distraction of CP5's sounds as we detoured right and around the back of the Old Hospital found myself engrossed in positive thoughts. I knew I had lost about 45mins on the plan down through the valley floor but felt great and was looking forward to refueling for the final time and pushing on aiming for a time in the 15hr bracket.

Once again SWMBO and Action-man were in attendance at the CP along with my mother who had come up to see the finish of the race having been there 2yrs ago for the first sections of Wild Endurance. I have never enjoyed pizza so much and fear that no pizza from this point on shall ever meet the expectations set on a cold night at a deserted Hospital on Kings Tableland Rd. Having spent as little time as possible it was back off for what I knew was a tough final 11km with a current elapsed time of 13hrs 45mins having taken 3hrs 51mins to complete the last section and an aim of getting in before 11pm.

Those first few hundred meters out of CP5 must have been in a zone some 5-10 degrees colder than anywhere else on the course. I contemplated briefly going back to get my polar fleece but decided I would most likely warm up as I got going again. A walk up the hill soon became quite pacy and as I was now into the last stretch decided to blow the plan of walk the up bits and run as I felt able to.

The road was over before I knew it and the Rocket Point track seemed much more even under foot than I recalled allowing more running I had not expected at this point. Again knowing these trails was helping as I felt confident in ticking of subsections at a time breaking down the final km into achievable sections. I continued to find myself passing runners and this too added to my confidence.

As we passed the Wentworth Falls and began the Undercliff track I was beginning to no longer just think 11pm would be achievable but belief it. A strange concoction of walking and running as the terrain allowed. Almost a stride at a time variation flowed into the car park and into Short Cut track. Time seemed to be moving on my side and soon found myself at the Conservation Hut and moving past the 95km sign.

If I could maintain 10minute per km over the final 5km I would be in by 10.50pm and I began to think about taking more minutes from this. The nature Track gave me exactly 9min 30secs for km from 95 to 96 and 96 to 97. I knew the turn and its steps were coming and knew this bit would take it out of me so close to the end. As I turned and took the first step down it was the most muscular discomfort I had felt all day. Ignore it and lope along as best can be, don't take the risks so far you fall and injure yourself so close the end.

I had had in my mind that I wanted to stop and have a look down at the bridge into the valley below by the headlights at night. This thought crossed my mind as I stepped of the far side but not long enough to go back and do it. The first time today the destination became a bigger focus that an aspect of the journey. It was all up steps now and the knee problem was taken out of the equation. It was just about energy, mental awareness and the finish line.

From 97-98km took close to 15minutes and I had my doubts of the 11pm finish having moved so well for almost 10km. Another km reading over 10minutes to the 99km marker up the slight stairs had me in doubt. But I as we took that final right track and moved up towards the grass and the marked path through grass to the gardens and finish area a final thought of ignore any pain you must run this bit took over. A strange gaited run I am sure but pushing on I left the watch alone for the first time in over an hour and just ran.

I was happy to find myself between runners to be near others but alone in crossing the line. A strange response I know but one that dominated my thoughts for the last few steps. I could hear SWMBO but was not entirely sure of her exact location. I remembered the watch as I stepped across the line and hit the stop button for the first time today. The clock hadn't hit 11pm yet and the elapsed time read 15hrs 43mins 42sec. I had pushed through the final 11km in 1hr 58mins and felt great for it.

I am pretty pumped at this pint in proceedings. I am happy that at the end of chapter one of Scam Bullant v 100km I have taken over 4hrs off my time at Wild Endurance 2 years ago. I know it was a team event but if I am being honest I was clearly the weakest link for the majority of this day and the 19hrs 52mins was a reflection on my falling apart on that day with the others all capable of better times on that day. I am ecstatic that this event was such an enjoyable experience for me and whilst it was hard to say the least I can honestly say I had fun all day and loved being a part of this course and all it had to offer.

I don't know when the next chapter starts were it is going to or when it will conclude. A definite break is on order with no planned sessions rather a mix of movement is ahead as I feel day to day. Another 100km is there and more time will come off. I don't know if I could do this particular race every year. The preparation and mental exhaustion for me are fairly high. But I will be part of it as long as BMMC are involved and if not competing I wish to repay some of the support that was offered to me on this day.

And that is where I will leave this chapter. In thanking everyone who has helped in getting me from 19hrs 52mins to 15hrs 43min. Those who I have met through training and pre TNF100 events. This group of people is much larger than 2yrs ago and all of them have contributed in some way. I would like to thank everyone who played some support role for me on the day either at a check point or at the finish. In particular SWMBO for her patience in my preparation and in lugging my gear and a 19 week pregnancy all over the Mountains thanks.

What's Occurin? (dont want the G)

2010-05-01T13:52:00.000+10:00

Some interesting discussions on the BMMC lower mt chapter run this morning. Spent the morning with W.E.S and the Prince looping backwards around the Australia Day Fatass course till we got to the turn off to Piscar Rock were we promptly turned right then ran back home via Oaks rather than wrestling with Mt Bikers on the single track in peak flow time.

Whilst the run, as all runs are up here in the blue wilderness, was supreme in its visual and auditory stimulus. It was in fact a number of the discussion points that take due notice this morning:

Salary cap issues. It is understood that there are circulating rumours that BMMC has been Stormesck in it's operations and are in breach of the very tight salary cap rules associated with running associations in NSW and Australia. People questioning how we could hold a stable including Sleep Train, Gottagofasta, The Prince, Shogun, Whippet Girl and Sprinter yet still have the funds to attract out of area members such as Spud and Rodthehornet. Whilst continuing to fill the roster with notable performers like W.E.S, Dr Phil, Fat Kiwi, vstaR, Terry the Woodchopper and still be chasing known performers like Ms Vernon, Rob Spilling, Tom Richardson and anyone with the surname Baldacchino. Lady's and gentlemen people just want to run for us bring your auditors there are no storms in our coffee cups.
What constitutes a daily run? W.E.S was some what confused today as to what constitutes a daily run. His statement that if we can just maintain the 6hour runs or 50km runs each week then before anyone knows it it will be just like we are running 50kms everyday. Some might question this line of thought as Tom Foolery (for Tom as we know was surely given the title of fool). However if one considers his Celtic brotherhood of knowledge, that wealth of grey matter development that comes with years of tribal story telling then I think his belief that a weekly run equates to daily experience has something for us all.
More confusion was clarified when a person on the run (not wanting to be quoted) lets just classify him as not from Australia originally gave us more great insight. For we now know that if we run from Glenbrook to Woodford and back to Glenbrook we get the benefits of both ways. Not only this it was clearly stated that in fact by running up we get the benefits of running up then when we run down we get the benefits of (don't try and guess here) running down. To think that in point 2 some people were questioning said wisdom.

So a great day of running and in sharing of wisdom was had by all. For me the legs are real heavy, following big Saturdays through the last month including 3weeks of 6hrs or more and the fourth week in the mix being sick yet still clocking in a touch over 4hrs. Today I felt everyone of those minutes, the difference between having done these long runs for years and my measly 9 months I guess. Starting to tapper now so hopefully the results in 2 weeks will land on the positive side of things.

Looking For A Solid Week

2010-04-27T20:17:00.002+10:00

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.

BMMC TNF TR2

2010-04-25T08:12:00.000+10:00

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.

A Fat Ass Has My Confidence Up Again

2010-04-19T18:53:00.001+10:00

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.

When Good Runs Turn Bad Or Vice Versa

2010-04-12T09:14:00.004+10:00

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.

Getting Caught Up In Post Race Lifestyle

2010-04-06T09:54:00.003+10:00

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

Easing Back Into It

2010-03-23T17:40:00.002+11:00

Spent last week not worrying about training too much. Though I found that if I don't worry about training then I tend to worry about work ad I would much rather let my grey matter panic about why I didn't go running rather than the day to day doings of the Gnomes.

Managed to get out for 40 to 50 minutes runs with Whollie the Holiday maker (aka Mr I'm definitely doing six foot next year and training more for the bike ride at Nepean whilst I'm at it). Wednesday from the Lucasville Resort and Friday from the Mansion on Marshall.

SWMBO had to go to Melbourne and fashion week 'for work' and whilst I still wrestle with the concept of a shopping centre marketer needing to drink champagne with big wigs around ridiculously priced clothing. She insisted it was a developmental experience. The up end of it all was I ate crap food all week and felt like shit by Saturday. I also get to point out SWMBO went to fashion week and came home with Croc's when ever I feel like it.

This week I am semi back into it. North Face is 8 weeks from last Saturday so I cant really afford to muck around too much more. Think I will spend this week getting back into a basic weekly routine and aim to be basically twice a day next week. With the following basic routine the plan:

Mondays AM easy 30 mins to get the legs moving for the week
Mondays PM 1hr 30mins with minimum 1 significant climb
Tuesdays AM BMMC Sleep Trains Circuit (2 Hills Loop) about 1hr
Tuesdays PM Track @ 400's starting at 1hr building 10mins a week
Wednesdays AM 60mins from Whollies
Wednesdays P 1hr to 1hr 30mins cycle M7 cycle way
Thursdays AM Basic Hills Circuit about 1hr 5mins
Thursdays PM Hill repeats using Mitchells Pass and Knapsack as a basis
Fridays AM 60mins with Whollie from Mansion on Marshall
Fridays PM Mt Biking with the Gnomes
Saturdays AM LSD see BMMC Calendar for the plan
Saturdays PM Possible West Metro Cross Country (dependant on backing up from morning)
Sundays AM Rest Day (possible afternoon swim)

That's the plan, now to do it.

Starting Next Week

Monday 22nd March
Slept in then bailed on Gnomes MonRun

Tuesday 23rd March
AM from the round house with Fat Kiwi and The Megaphone. My new lights had failed to arrive (came approx 4hrs latter) so still with the old average light. The Megaphone forgot his light so pretty easy going with the 3 of us working 2 lights. About 1min 30sec slower to 5 ways then fairly steady round from there for a 1hr 4min 37secs.

PM back on the bludge, but as I did say, it kicks in next week.

I must say the CAPA class excelled today following there exploration of ventilation rates with exercise on the cross country course. Particularly when they had to create interpretations of ventilation through intensity's of exercise using nothing but tambourines. Noisy and fun.

Dont tell me tambourines arn't cool:

Wednesday 24th March
AM 50mins 2secs from Lucasville Resort. Body starting to feel normal on consistent training again though a couple of aspects not sitting real comfortable. Think it may have been the Pizza from earlier in the week. Who stole the Sun by the way, trapped in darkness still at the end of the run, when does daylight savings finish this year any way, I got no idea. No tambourines at school today, very sad.

6ft: Taking A Lesson From Juma Ikangaa

2010-03-14T16:31:00.000+11:00

The first of my 6ft adventures has now been run and done (definitely not won). Today I have been thinking a lot about the way the day unfolded and how it would be easiest to outline all aspects circulating in my mind for future reference and reflection. So with Alice fresh back in wonderland why not call on a mad hatter for guidance.

Blue Hat: Planning
Juma Ikangaa is a runner that I remember clearly as a young little A's runner in the early 1980's being the long time leader of the Brisbane Commonwealth Games marathon before finally succumbing to the negative splitting de Castella. What stands out for me now is a quote I read some time ago from an interview with Ikangaa asking him if he would have approached the race differently if he had his time again. His response, not the expected (from a conservative Australia Athletics perspective anyway) I would ease up at the end so I had more in the tank at the finish. His response went something like:

If I knew he was going to finish so strongly I would have gone faster in the beginning

I love this approach, the I may blow up and fall out the back door, but to quote another televised marathoner (aka 1999 Sydney test event) "at least I was in the race"

This attitude stood firm in my mind in planning how to approach 6ft track for the first time. I could sit back and wait for Black Range and see how many people who had gone too hard I could pick up. However I would never put myself in the race (Beer Bet of course no grandeur higher aspired to for a weekend warrior). So an alternative plan was required. Cruise to the river then put in a solid mid section and hold on. Against all advise, maybe. Bold or foolish I am still uncertain.

White Hat: The Facts
To the river in around 1hr 32mins
3rd fastest Beer Bet ascent from river to pluvi 1hr 20mins
Hamis and Vastus Medialis explode on Black Range

Total time 5hrs 15mins

Yellow Hat: The Good
1. I will do this course every year I am physically capable. Even given my exploding muscles I came away having enjoyed every step of this course. Even the Black range that i had read so many story's of desperation about I thought was magnificent.

2. I blew out and still ran 5hrs 15mins. I know I can take at least 30mins off this if I can sort out the apparent problem I have with cramps in longer races.

3. Based on the 1.5 your marathon time formula this constitutes a 3hr 30min marathon. My PB (though accurately described last night as soft) is only 3hrs 42mins so in this regard it is a step in the right direction.

Black Hat: The Bad
You would think having finished 30mins plus outside the desired goal time this would be the easiest to write but I don't seem to be carrying much in terms of the negative in my thoughts.

I am certainly disappointed in the time but not the race or the way i tried to run it. I would rather put myself in it and go past my limits on a given day than finish thinking I could have put more out on the tack if it is a run I'm listing as a race.

The major negative is the return of cramps. I am now 2 marathons, Wild Endurance 2008 and 6ft 2010 with all of them being limited by cramps to the same muscles. Hami's and Vastus Medialis. the only run of length at which cramp has not affected me has been Hotham from Bogong (and here I failed to read a basic map). the most frustrating aspect is the cramps are hitting at a point well inside the standard long run in training. Training in which I can not recall have cramping at all. It seems some reading will need to be done to sort out this situation.

Red Hat: Emotions
I am pump to have experienced this event for the first time. To me catching up with 12 timer John trotter before and after the run made the day for me. Particularly as i remember growing up through senior high school listening to his story's of 6ft on training runs.

I am shattered my hami's went KABOOM.

I am full of excitement and cant wait to have another crack next year and put my name much higher up on the Beer Bet roster were I know I can run.

Green Hat: getting All Creative
To early to give away the changes to putting this right yet. Plenty of ideas floating in my head but you never know who might be reading this and i just cant give you 12 months warning on the strategy for 2011. Just remember as stated below previously: That Beer Is Mine

The Final Week Till 6ft

2010-03-08T19:06:00.002+11:00

Easing back now, right back. Feeling a lot better than the run into Hotham from Bogong with no signs of sore throat or fatigue. A real easy one planned with a few shorter runs early a couple of days off and an easy one on friday just to shack out the cobwebs. Big focus this week will sit around making sure I do the right thing with my nutrition. working off the keep it balanced and dont get obsessive approach.

Sick of conversations about what you can and can't eat. Im going to stick with the 'Australian guide to Healthy Eating' and basically work towards consuming enough to cover the kilojules going out from a variety of nutritious foods. Sometimes I think people cut so many things out they must have the most boring diets in the World. Going to get a beer because I like them and because Im a social athlete who does this for fun.

Anyway just to make it clear for all chasing the prize in the esky:

Dude, That's MY Beer! - Click here for the most popular videos

Monday 8th March
Missed the MonRun with the Gnomes as was caught back at Gnome central getting out organisation for the Zone Cross Country at Knapsack early next term. Finally got away around 5.45 and headed to the same venue for an easy one around Espresso Run with Gnarles Barkely. Legs fresh and feeling better every day. An easy one round Sleep Trains standard run tomorrow two days off and another loop of Espresso Friday morning will do me. Today 31mins 5secs.

Tuesday 9th March
6.00am from the round house on railway joined by the Fat Kiwi and WES, though strickly speaking WES was on WES time and got there at 6.01. Why we wait I still don't know 6 is 6. Head lights out for the first time this year and having now run with Kiwi and his Ayups I realise I will just have to get some for myself before North Face. Pace held back a bit early with lack of light for a complete time of 1hr 3mins 00secs. A casual jaunt in the final week before 6ft. Now for 2 days off, an easy 30mins on Friday, 1 final pep talk from BMMC support crew, plenty of sleep and plenty of food.

Just the facts

2010-03-04T18:26:00.003+11:00

Some interesting tips coming through on CR Beer Bet in terms of both Gold and Silver Fields. Seems there will be considerable competition through both fields though as mentioned the silver does appear to be very tight. Sticking to the run to feel plan as it is the debut run on this course and have found often that when splits are ignored and I trust my ability after 28 years of running to recognise and feel the pace that the runs go best.

Quietly confident after getting a feel for a number of silver and gold field contenders over the past 3 months. After being ill at Hotham from Bogong looking forward to a real attempt after many years bumming around. Still have hopes of getting back to 35min 10k form once own whilst at uni as it applies to long in the future.

And the facts since I last was on:

Thursday 25th February
All day manning the "enquiries tent at All Schools Triathlon. At regatta 6am to 7pm with meeting after. Equals no training.

Friday 26th February
Same as above but instead of 700 athlete dealing with 800 teams. that's 2400 students of which 80% have no idea. ~~No training~~. Seems I did just forgot that WES used me as a backup having missed his planned run because he was late again. about 50mins along back ally to 5 ways and back. Using the usual exit to go in and out and detouring round Spikes Track past the marked track that's not there.

Saturday 27th February
Kedumba from 7.00am. Arrived 4 minutes late and parked at the designated Greenhill start line. No others to be seen so waited 10mins before going solo. Found 4 cars at main gate that turned out to belong to vstaR, Scurry711, Sailaway, Spud and Brick. Spent the morning with ipod (varied tunes) trying to get a feel for movement forward or backyard in relation to fellow Beer Betters. No luck as my maths skills let me down. In the end hit it for even tempo run up each time (no walking maintain the heart rate by feel) with a solid descent on the second lap to work over the quads 2 weeks out. 3hrs 1min.

Sunday 28th February
Swim in the evening with BMMC. Lacking participation numbers maintained as has been the theme in February. Knocked over 2kms of nothing real. SWMBO smashing me in water. sleep train who is prob a better swimmer than runner letting himself of the leash so we all got out of his way and WES doing his I want to be swimming in Wales impersonation doing his 3km in a wet suit. Despite the 27 degree indoor pool temps.

Monday 1st March
Zip. Slept in and then caught a school dealing with behavioural issues from 3 days out last week. A very poor start.

Tuesday 2nd March
AM drove to the round house to find no one by 6.05am. Drove home and pretended I could not have run by myself as it was . . . . . . . . . . (? I have nothing).

PM to the track for a half a track session. After consultation with sleep Train put in a half track session to keep legs moving at intensity. But without the recovery required from the full set. 12 400's on the 2min 30sec cycle. run all of them from 1min 25secs to 1min 31secs. Have found my current lactate threshold that I'm not suppose to touch at the moment.

Wednesday 3rd March
A lower Mountains jaunt with Whollie who is going through doubts on his 6ft debut. 50mins of cruise road based running around Glenbrook and Blaxland.

Thursday 4th March
BMMC from the Mansion on Marshall. Drummed up some business after the no shows of Tuesday, with WES, Greg, Dr Phill and Sarge (making his debut) joining for a lap of the basic hill circuit. Sarge provided a world of experience in his conversation around 6ft for which I will no doubt own a great debt following the run in a little over a weeks time. very pleased to have him on board representing BMMC in the Gold Stubbie field. 1hr 11mins, not the fastest lap but great conversation.

Friday 5th March
Rest day

Saturday 6th March
Ran solo from Nat Park gates up the Oaks to Picnic Area/Gate. Brief stretch and eat. Back down to Bennetts Ridge. Battled the Layer of Cable the whole way down Bennetts and stepped into the 1st National Park cubical with mm to spare. Legs were feeling good but nothing was going to get me past this short stop today. To quote BA Baracus "I pity the fool" who went in next. 10 minutes later back on feet up goat track along walking track and finished at causeway. 1hr 51mins 54secs. Feeling relaxed and light on my feet now and cant wait for 6ft this time next week.

My horses name is patients

2010-02-22T19:24:00.001+11:00

Haven't even bothered to finish blogging last weeks training as the week represented yet another low in the mental games that are convincing myself to get out and train some weeks. Games I have been playing for far to long now to still have no idea what the triggers are that wipe me out for a week here and there. Just get caught up in my own self pity I think and need to find a way to break the cycle as soon as the signs appear.

At least currently I seem to have found consistency in being able to snap it off on a new week. So with that in mind and realising that as important as last week should have been in my preparations for 6ft. It is back onto my horse named patients and make the most of the time left to me.

Used the weekend to snap the mental games and clocked in a very hot 1hr 5mins from home down round Espresso Run and home again via the false finish and usual exit. Backed it up with my first swim since dislocating three ribs last Easter. Knocked over 2kms back had the pains of watching She Who Must Be Obeyed lap past me two lanes across (you know in the lane marked "fast").

Monday 22nd February
AM broke the poor cycle of missed training last week with a lap of the home trail in around 32mins 26secs. Felt quite cool initially but plenty of humidity had me feeling it despite the short nature of this run by the end.

PM Onto the MonRun for its second week in 2010 with two of the younger gnomes. Found myself with the job of chief encourager for these two as they joalked their way along the trail to the turn around and back. 36mins with plenty of lets run to the seat and then walk to the tree then run down the hill to the shade etc. Jumped in the car and drove up to Knapsack for a lap of Espresso Run following this and felt good to cruise around in 28min ##secs. A good day back into it Will aim to double every week day with a longish one on Sat before beginning the tapper over the following two weeks.

Tuesday 23rd February
AM from the round house on Railway. Lap of two hills loop or Sleep Trains Run as the case may be. Super humid so the viscosity must be the reason WES was late. Being the extra effort needed to move through such dense atmosphere. Terry and Dr Phil also there. a more relaxed 1hr 1min for the circuit this week.

PM back to the track. Clocked up the 24 400's session again on the 2min 30sec cycle. Hitting them all between 1min 34sec and 1min 30sec today. After 6ft will need to look at starting to add 10 mins a week or 4 extra 400's to start building this session up.

Wednesday 24th February
AM from the Lucasville Resort out Lapstone way then back past the brooke and round the back entrance to Blaxland. A 5min stop at Quix for the runner gut issues that arose in one of us and back down the highway for a little look at me I'm running action. Total time 1hr 4mins 21secs.

PM got up to an old run from the schooling days this afternoon. Joined PJ Sparkles from his temp abode for this construction period following the Winmalee cycleway to St Columbas Driveway. Down drive hard right prior to the Stonework and follow the trail back to the Garden Center. A whip around Muru's rolling hills and back down Bunnal to the temporary residence. great to be back on a run that I haven't done since 1992. 30mins 27secs (Should note a lack of the Buena Vista-Singles Ridge climb from original course makes this a much more pleasant task)

Have been keeping an eye out for Noah

2010-02-15T19:01:00.001+11:00

The rain has been a constant battle for me over the past two weeks. It is well known around the lower mountains that i am a little impartial to a sleep in if some one has left a sprinkler running some where in the general vicinity of our run. So these past two weeks have been something of a ground breaking moment for me in that I am proud to say I managed to get out every day regardless of the rain.

As all are aware it hasn't just been a little bit of rain we have seen either. I was talking to a guy that works at the coffee place I may call into each morning on the way to work and he was telling me that he and his friends had spent the weekend kayaking Glenbrook Gorge. The quiet pool at the causeway we recently sat in post Australia Day Fatathon in his opinion was running at minimum grade 4 if not 5 for 2 days straight. I found this hard to believe having run my way up this gorge a number of times so was surprised to find images such as these when i went looking:

Link to info on Kayaking the Gorge

None the less it appears we may get some break for a while so on on it is looking forward to the day my shoes will be dry to put on.

Monday 15th February
Bludged through a possible AM session using "it's the most optional session of the week" as my excuse. the PM bought with it the first gnomes MonRun session for 2010. Two young Gnomes braved the humidity and heat of the afternoon as we ran the mid distance river run course (as described in the Gnomes Sporting Guidelines). Kept it off the trail section due to swamp like mature of the ground and beginner status of gnomes in attendance. More Jalking than jogging but caught up with GPB post MunRun and put in a lap of the bridges. Taking 34mins 12secs for a casual jaunt, given the heat still knocked me round a small amount. Still feeling a bit of weight through the quads following Saturdays run.

Tuesday 16th February
AM from the round house on railway pde. Still no mention on Sleep Trains running or lack of, guess all will have to wait and see for 2010 whats happening. Definitely joined by WES (WXS) and Terry making his BMMC Tue run debut. Certainly the pace was up a touch on the past few weeks and it was most likely a good thing to shake the legs out of plus 1hr pace. Some parts easyish but certainly the climb was well pushed along with a few other notable sections. Tired sleep wise more than anything at the moment. really need to get a night right through. Don't know how people with babies waking manage to run on disrupted sleep.

PM track session blocked by the extended version of CPR re accreditation. Thought I was up for 30mins to 1hr to chat a bit do a demo and head to track. ended up being 2hr 40min session. I know it is important to keep up to date but some pretesting would have been good to see if the PE teachers teaching this stuff all the time needed to stay as long as those who hadn't retrained for 10yrs plus. All good in the end I suppose particularly given I have been though a few experiences were it was needed. would not want to be doubting myself in these circumstances if I was the primary care giver. Bummed out by the track session going though.

This Weeks Training Enough Said Today Already

2010-02-08T19:15:00.005+11:00

No thoughts on running this week but please read my thoughts on Megalong Mega below as food for thought.

Monday 8th February
Gnomes go swimming today, so off early to get info up on school web site to confirm on (this is 3 wet years in a row I am sure I'm listed at the pool as put these guys on a wet day). A great day and made me feel good even though no run this morning.

Managed to get out for an easy lap of the espresso run. Even up high round Knapsack Reserve these tracks were flooded with large puddles everywhere that had to be run through (much fun). Felt strange running today not sure exactly what or why but just not normal (what ever that is).29mins 56sec at a strange but comfortable tempo. Humidity to match Friday nights rain.

Tuesday 9th February
AM and out from Sleep Trains (will neither confirm nor deny if he was running or not) but enjoyed the company of Fat Kiwi, Dr Phil and Jason to be known as the megaphone (I know PE teachers in the field for 20yrs who would love projection like that). Also saw Animal for a few seconds before he took off. A very wet lap with puddles and leaches. Have forgotten what dry running shoes feel like. 1hr 3mins 13secs for the lap.

PM journeyed deep into enemy beer bet territory to find a dry track this afternoon. Had the eyes peeled right through the session in case I was found out but think I got through with no opponents watching from the stands. Sorted the target splits after last weeks first track session back and hit 24 400's on the 2min 30sec cycle working to a 2:1 work to rest ratio. Was very pleased to sit just under the target work time and now need to build it 10mins a week. Fair to say I am a bit pumped after this one. By the way you can eat a lot of tiny teddy's on the drive home from Blacktown Athletics track to the Mts.

Wednesday 10th February
An AM early start from the Lucasville Resort with Whollie the Holiday maker. Think it was the same nondescript road circuit as last week. Will have to start paying attention to were we run on these ones in future. I know we were near the lagoon at some point and never on any trails. 55mins 2secs.

Thursday 11th February
Joined by the ever reliable Fat Kiwi and the Yellow Leaders Jersey (GC) for a lap around basic hill circuit. The overall time was a bit down on previous runs through this one but time was definitely not lost on the main climb. Must have been pretty casual early on. Still a lot of water hanging around the trails but whollies Fear was in surprisingly good condition after the storms last weekend. 1hr 10 mins 28sec.

Friday 12th February
Up early for a 5.30 from the Mansion on Marshall with Whollie the holiday maker. A lap of the Spurwood loop with traditional finish up the standard exit. Still heaps of water lying around making for a slow trip with total time 1hr 2secs. This must have been the most humid week of running I can recall. Thought about breaking out the goggles this morning.

Saturday 13th February
Joined a group of primarily beer bet runners at the tree for an out and back to the river. Was planning to start with the early departures but the Welsh Exchange Student is still working on Eastern no ones time. Eventually left with Rodthehornet, Animal (nonbmmc variety), Will and WXS at around 7.17am. It took about 10 steps onto the single track down Nellies to no longer be able to see any of the above mentioned runners bar WXS.

Sat at a comfortable pace through to the river maintaining conversation for all bar the bits that WXS dropped into some strange Gaelic dialect. With multiple bladder induced stops (4 in total a doctor may need to to be seen by one of us. . . ) 1hr 32mins to the river was a good sort of pace on heavy legs carrying a pack. Minor mental anguish when found no paper at the toilet and a quick regaining of physical control required to prepare for the return on full guts.

Following the advice of Rodthehornet ventured back via the swing bridge having never done this before to encounter the trap laid to wipe out those beer betters on run. Robthewasp (cousin of) took his toll on a number in attendance but most notably vstaR who copped 9 hits to the legs. Having ensured no one was going to do there best Veruca Salt impersonation and after some stuffing around finally got going again on the 2hr mark.

Steady paced running with a short stop at the road to collect stashed goods and walking from the Nellies sign to the gate saw the WXS and I back in 3hrs 50mins. take out around 30 to 35mins for stuffing around and a happy run at this point in training. did miss my post run coffee though and will need to ensure these double bookings are to be avoided at all costs in future.

Megalong Mega Just My Opinion But Please Consider Reflecting

2010-02-08T19:07:00.003+11:00

Up early with She who Must Be Obeyed to head up the mountains to Megalong valley for the Megalong Mega. Had some concerns on the drive up based round the amount of rain we have had over the past couple of days and the reports posted on cool running’s from those who had run the same course on Saturday.

When we arrived to the car park on the wrong side of the Old Ford Crossing it was obvious without having even gotten a look at the creek yet that things were not good. Upon a closer examination in my opinion it would be a mistake to attempt to cross the creek and I began discussions with a couple of people I knew about looking for alternative runs. My decision was based on a number of key points from my experiences living and growing up in the blue Mountains and through my association with teaching outdoor recreation for close to 15 years. To me the key points of concern basically come down to:

Washed down debris has no schedule or warning signs. At any point a broken branch or small tree can come through and nothing a person could do would stop them from being knocked over in this circumstance.
The height of the water could stay the same, drop or get higher by the return. Based on rainfall in areas we were not in. We had no ability to figure out what the height of the water would be latter in the day.
Legs would be sore and tired after the run. Even if every other variable was constant on the return this alone was enough for me not to risk it.
Any time we do decision making/problem solving activities with groups of adults or school students it is constantly reinforced that any attempt to find a solution to a problem that places you or others at risk is a poor option that should not be explored.

I appreciate the methods used provided a more stable base and larger support network reducing the risk of individuals coming unstuck. However these methods and variations to them are generally taught (IMO) as methods to be employed in times when the risk of staying is greater than the risk of crossing. That is in emergency situations. As they reduce the risk only not eliminate it.

I had begun to think I was turning into a rather soft individual in terms of this situation. So I spent some time talking to the Head Teacher of Science today at School. A much more experienced Mountaineer than I and one of the most respected Rock Climbers in the Blue Mountains climbing community. He reinforced my beliefs with the statement that his Whitewater friends consider any moving water body above ankle deep a potentially dangerous environment. Specifically when it is a water body swelled beyond its normal capacity.

I fully recognise that on the day everyone had the right to make their own decision and I am truly grateful that anyone who might read this is able to say that they think I am wrong because everyone made it back OK on the day. It is my hope that some one will read this and reflect on the decision to cross flooded waters like these on future runs. Not to just join the line because everyone has started crossing without due thought and understanding.

This is not aimed at any individual and not in any way intended as a slur on any person just food for thought for any who would like to consider another point of view. For a discussion not an exposition.

Looking For Resilience

2010-02-01T20:00:00.005+11:00

I took great pleasure watching Andy Murray turn his semi final around against Marin Cillic the other night and equally as much pleasure watching him never give up against the tennis freak Roger Federer. To me the key moment in which I took the most enjoyment was the point against Cillic though, in which Cillic after dominating the entire point lobs Murray only to watch him turn chase and pass him down the high side of the net.

I only wish I had this much fight in me. No doubts I will keep working on it but that sort of fight to that level is not just learnt. That comes from somewhere inside, grown early from some deeper place that I fear most of us don't even know exists let alone that people possess it.

Having thought a lot lately about what is the reason I want to run long on trails, I keep coming back to because most of the time I enjoy it and on these times it definitely relaxes me to do so. There are always however tough days that things don't feel so smooth, that the coordination just doesn't fit. These are the days I want 'Murray Determination'. For now I will just have to keep searching and keep the fingers crossed no one lobs me on a vital point.

Monday 1st February
A return to the first full weeks work following a half week yesterday. Off to a bad start missing the morning session as I had stayed up to watch the Open Tennis final last night. Not being a late night for the average Australian male I am sure but I am normally asleep either on the couch or in bed by 9.30pm. Some redemption in the afternoon, running solo from the Mansion on Marshall having got home from work round 6ish. Put in 35mins 1sec on a nondescript circuit largely made up of too busy roads but finishing through the back ally and out the standard exit. Felt way to uncomfortable for having had such a lazy few weeks. Big day tomorrow with hills in the morning and my first tracks session for some years in the PM. this may be the first lob shot I need to chase down already.

Tuesday 2nd February
Had a good day of it today. I think I will just accept that Mondays will always be the day I get the running back in my legs following the week prior and get on with it. Started the day back at Sleep Trains for the standard two hills loop after not running this one for a few weeks. Felt good early and taking it easy up the major climb out of Sun Valley felt good all the way back. 1hr 2mins 42secs.

Dragged my fearful backside to the track for the first time in some eight years (bar one anomaly some time in 2008). Managed to leave work 20mins late in an attempt to not have enough time but was unsuccessful in this ploy. the program (all be it plagiarised from another's) called for 20 400's at marathon pace working to a 2:1 work to rest ratio. Was pleasantly surprised by the splits and will need to reevaluate my timings next week as I ended way to far on the over rested side of things after each effort (keeping the planned total time in case I blew apart in the second half). I'm beginning to think my marathon times have all been a joke and that I need to get some ticker about myself in the longer runs. Need more reflection on this but the basic stats were:

Best marathon 3hrs 42mins, so choose to work to 3hrs 30mins pace
This equates to 2min 400's with 1min rest
First 10 actually ran at 1min 35sec to 1min 37sec and second 10 1min 34sec to 1min 36sec

Think a plan of something like 1min 40 secs with 50secs recovery might be the way to go with it but will try and consult the Doc for more details.

Wednesday 3rd February
Up early for a run from the Lucasville Resort with Whollie the Holiday Maker. It was with some surprise that I was to be found huddled in my car at 5.30am as the door of the resort opened as I am not particularly well known for my running amongst precipitation. Having gotten over the shock of wetness (not at the point of waking but at the point of stepping out of the car) it was on with it for the standard winter circuit (all be it the middle of summer) in around 55mins 5secs. things are changing in the Mansion first a track session and now running in the rain. Might be something to with a list of names and personal best marathon times sitting above my computer stuck to the notice board. No one settles for silver we all want the gold (well I know one person that does anyway). Might be time to publish the final goal for BMMC at 6ft soon.

Just found this on youtube and I like it still so put it up:

Thursday 4th February
Woke up to more rain. Strange how things can change as I managed to drag myself out of bed and head out for my second wet morning in a row. A feat not considered possible to many local runners (ie me and rain that is). Found only the Fat Kiwi waiting outside Mansion on Marshall and it was decided that despite our preference for all things dirt we would stick to the hard black stuff today. another nondescript road circuit in and around the Blaxland, Glenbrook area for 55mins 43secs.

Friday 5th February
More rain and plenty of moisture in the air for those moments it wasn't actually falling. Whollie the Holiday Maker was very happy with another morning on the tar and another nondescript run around the roads was had. Closest thing to a hill was Borrea and no dirt leading to trail deprivation syndrome. 45mins on the dot.

Saturday 6th February
Nothing, had a bad day in the head today as I find I have on occasions. Just couldn't drag myself into running mode.

Sunday 7th February
Decided not to join the masses crossing the waters for the start of the Megalong Mega (as per Megalong Mega Post) and instead headed with the Welsh Exchange Student and She Who Must Be Obeyed to Narrow Neck for a touch of out and back on higher ground. In the end felt uncomfortable most of the way with a negative split 2hrs 1min 13secs return from the gate to the ladder and back. WXS smashed me on every one of the short sharp climbs on offer and very pleased he is not in the Beer Bet for 6ft. SWMBO again smashed it up and continues to show signs of addiction to exercise for her 1h 40min solo run.

The Social Constructs Of Not Training

2010-01-27T20:03:00.000+11:00

A combination of factors over the past couple of weeks post Hotham from Bogong (episode 2010 now to be known as 2/3rds to Hotham from Bogong except for the fact that it is starting to take too much time to type all that in) seems to have knocked the consistency out of my training. In the end I did come down fairly heavily with a cold post race and found myself struggling with energy levels, eating only foods that were cold and soft because of my throat and blowing more holes in cheap tissues than the combined total of a rampant year 7 class in winter for a couple of days.

Having got past this 'deadly' head cold and found myself enjoying holidays. As I have previously encountered having more time due to not being at work often leads to decreased training kilometerage and next to no consistency in training. No matter how many times I might profess "holidays, I am practically a professional athlete for the next ## weeks. More often than not the lack of daily structure seems to leave too many holes in my training diary. Might be a problem given I'm a teacher and as SWMBO constantly points out I'm on holidays more than I'm at work.

Despite these dreadful afflictions of illness and having too much time to train, I did manage to play around in the hills of blue a little over the past few weeks. With the past weekend seeing a return to some real training over the lower to mid mountain regions.

Saturday (23rd Jan) was set as an easy paced run from Glenbrook to woodford to Springwood. A Sleep Train special leading up to 6ft. Joined Gottagofasta, Sleep Train and the Welsh Exchange Student at 5.30am Nat Pk gates and began our journey west (up). The pace seemed raised a little and found myself at the gate in a touch under 40mins. A stretch and comfort stop, the joining of our quartet by Shogun who had missed us at the beginning and the run continued up the Oaks. About 4 to 5 steps into it and I waved goodbye to everyone hoping to settle into a more comfortable pace. Definitely surprised by the increased gradient as having only run down had not previously noticed this bit as being steeper than the gate home.

Regrouped at the helipad (some very patient runners I must add) and on to the gate at Woodford. Needless to say I didn't see any other runners than The Welsh Exchange Student who kindly waited at Woodford until we reached the finish at Springwood. A particularly difficult day with a major mental breakdown 100m from Woodford Station that was thankfully put straight by The Welsh Exchange Student. A stop for fruit and drinks at Linden and a finishing time of 3hrs 50mins. Very sore, very hot and a reminder to myself that I am really not that fast when you try and run with people who are.

Lots of ~~excuses~~ social constructs working against me over the next couple of days so no running. However a 12hr day spent building the fortress of Gnomville in Glenbrook provided some physical exertion.

Australia day saw the first run for me in the Rodthehornet inspired fat ass Australia Day Fatathon. Joined by about 80 people in our backyard, including BMMC representatives Vstar, The Welsh Exchange Student, Scurry, Fred, Dr Phil, Animal, Ms Animal, Prince Donges, Princess Donges, The Fat Kiwi, Koala, Mr G, Whippett Girl and Mr Whippet (we will sort out the contract latter) and She Who Must Be Obeyed.

Began with intentions of hitting the trails for around 25km but thinking a trip down piscar ridge would be nice as I hadn't been down there for a couple of years. Settled into a nice paced train up the single track early talking to a friend of Fat Kiwis and soon found myself spat out at Red Hands Cave Track junction. The train reconfigured into a small bunch and as I looked around I realised I had inadvertently purchased a ticket on the beer bet express.

The group largely stayed together down to Nepean Lookout and back up to the car where we were rejoined by BMMC runners WXS, Dr Phil and Animal (who had caught us having slept in). The beer bet bus disintegrated here and I found myself running in the mid range action of the remnants. The trail down to the camp area on Piscar was very enjoyable and equally enjoyable on the way back out heading up the slope. Also providing a chance to see how far ahead the likes of Mr D, Prince Donges and Whippet Girls group had already got ahead.

Another refuel at the car aid the four BMMC runner were joined by B1o B2 as she made her way back towards the Oaks. Some brief introductions then very quickly Animal and B1orB2 found themselves moving away from Dr Phil, WXS and I. It was in this section that plan A was hatched by Dr Phil and I. Reassuring WXS that he need only concern himself with plan B for now as we made our way down the Oaks and onto Bennets Ridge for the run into Euroka. The gradual down hill took there toll a little on the quads and hamis and as Rodthehornet came screaming past about 1km from Euroka I was beginning to feel the second long run in a couple of days following a brief period of ~~minimalist training~~ negatively impacted social constructs to training.

At Euroka refueled with the confidence raised slightly by the presence of Spud, Long Arms and Rodthehornet. Informed WXS of plan A and made our way up the goats track onto Portal Lookout trail and headed out to complete the full 42km course. At the base of the pre tunnel view climb had to stop for the first stretch of the hamis and say goodbye to WXS and Dr Phil.

On the approach to Nepean Lookout was surprised by how far these two had already got away from me but happy to still be running well all things considered with the occasional stretch of the hamis to hold of pre cramping feelings. Gottagofasta and family turned up at the lookout and had the unfortunate pleasure of watching me try to run down the ports Tunnel View Lookout hill with cramping quads. Stretch-run-stretch-run continued through to the single track and one of the lest coordinated runnings of this trail I think I have managed.

At the end however it was 4hrs 13mins 25sec back to the causeway for a great training run that has reinstated some confidence in my running after a largely disappointing January. Particularly happy with all but the last 5km and the way the body held up running around some runners I consider to be far more experienced over longer distances than I. Given it was a training day.

The year of learning about running long continues. Social constructs like returning to work and sore quads will keep me from training day 1 post Australia Day. However I am running out of excuses so back into the routine tomorrow.

Hotham From Bogong Smashes BMMC

2010-01-15T18:27:00.000+11:00

Just back form a couple of days enjoying the wilderness of Victoria's Highlands post race. What a wonderful place to go and enjoy, if it was just up to me I think I would look to factor in a trip to this region at least once a year.

In terms of the race I have spent a lot of time thinking about if I am happy with myself or not and after nearly a week the only conclusion I have come up with is that I still don't know yet. A lot of factors contributed to this being a tough day out, however in the back of my mind is a small voice that keeps telling me I should have kept going.

The day started pretty well and I seemed to have largely thrown the sore throat that had hung around over the two days of travel down. Mister G and CB had been kind in their sharing of experiences all of the evening before and I was confident that whilst the day would undoubtedly hold ups and downs (emotive as well) I had enough training behind me to finish the first step in my plans to move into ultras.

The start was easy enough with 135 people sensibly finding there own pace and no push or shove found any where I could see (quite different from the swim start of a triathlon). I had been studying maps and elevation charts for weeks in trying to get a better understanding of these first few climbs. With the concept of "same distance as Kedumba with twice the elevation" sitting in my mind as the only point of clarification I could create. All this meant nothing however as I progressed up the initial climb of the Staircase. It was solid to say the least and I spent much of the climb fighting thoughts of being sick based on the sore throat of the past couple of days and using this as excuse for considering pulling out early some where on the course.

Was overwhelmed by the views to our left as we made the tree line and found the last few km to the summit truly spectacular. Summited in around 1hr 50mins and settled into what felt like a steady jog across the cleared plains up top.

My favourite section of the course was next in the gentle descent found initially into the tree line past the hut and over the gentle running stream that seemed to wind with us through the trees. My head definitely appreciated the chance to drop my hat into these cool waters with the cooling lasting for some time into the deep valley ahead.

As the steepness of the descent into Big River increased I found myself talking to a runner (I must get into the habit of asking names, but I do know he was from Shepperton) who had recently completed the C2K. I found his stories fascinating and the ability of an individual to move so quickly towards such an event quite inspiring. A slight detour somewhere on the way down saw the 2 of us become about 5 as we trudged to our left to rejoin the track we had some how misplaced for a minute or two.

A the river my quads were grateful for the coolness of the water as they had just started to complain of too many eccentric contractions as we found the camping area. A brief return to the original bank, having made it about halfway across the chain to retrieve a much missed stick for a fellow competitor and it was time to get straight into the second major climb.

I had in my mind one of two final pieces of information Mister G had passed on the previous night. That the climb started hard but it dropped halfway up before hitting the second (and harder) half. I was grateful for this information as I think I would have been very disappointed to start running down hill only to find the second half of this climb unawares. On the climb I continued to struggle eating and was begging to become a little concerned with how the energy levels would go through the second half of the run. Again battled mentally with concepts of being sick and self doubt.

At Ropers Hut took some time to fill up with my designated quantity of water and eat some of the fruit on offer. Had lost track of time checks by now and wasn't too sure on what sort of time I would need to get to the cut offs. Decided that all I could do was run at the pace I had and if I made it then so be it if not much the same.

For about a km or so I thought my guts were going to reject my body. In hindsight I think I may have eaten the fruit a touch quickly. So I spent a lot of the initial kms walking to get this sorted. As we came out of the trees into the open hill tops I was very fortunate to meet Blue Dog and this meeting proved to be a point of improved motivation for myself. Initially a general hello and the advice that I would need to run a bit to make the cut off at Langfords was much appreciated and off I set with the goal of running as I could in the hope the cut of was achievable.

A few kilometers further down the trail and Blue Dog moved up next to me again and began a process of encouragement and education on ultra running I will constantly be grateful for. Over the next hour and a bit (I guess didn't actually look at the watch much) the conversation and advice saw me find a much more positive mind set and by the down hill single track to the aqueduct I was confidant I would make it to Hotham. All this from a runner I had never met prior to this run and who was battling his own injuries at the same time.

Ran through into Langfords gap using the poles as targets (3 run 1 walk or the like dependant on the slope of the hills) as I had just been taught and found I had made it with around 40 minutes to spare (some confusion in my mind as to what the cuts were at this point as I hadn't listened very well the previous night. A teacher thing not listening to instructions). This with the 40 minutes between cut offs should be plenty of time. Minimising my time at Langfords (again advice just learnt but most grateful for) largely thanks to She Who Must Be Obeyed's willingness to help unpack and repack food stocks and (well beyond the call of duty) reapply sunscreen to a filthy sweaty body. It was off to make the next cut with about 1hr 20mins (again not exactly sure but guessing).

Maintained the poles strategy to keep me on track and to help with eating during the short walks (more valuable lessons taught earlier today). It is somewhere along this point however that I put myself out of contention. So focused on counting poles and maintaining the rhythm was I that as I glanced up and saw the arrow pointing right I turned and focused on the pole a short way up the climb ahead. As I approached a lovely grassy area with hut attached another arrow proclaiming marathon course only and pointing back from where I had come created some confusion. A voice from my left asked if I was searching for the marathon course and I replied no with a silence to follow. As i continued up the track a car park and road was found and only at this point did Mister G's second piece of advice with regards to the course resonate clearly in my mind. A quick check of the map confirmed my unnecessary exploration of Wallace Hut and associated car park. The clarity of the signs message and the fact that I had replied no to the marathon course question/answer being interpreted as I must be looking for an exit. All came together in a point of clarity at once.

Back down the trail, back past the hut down the hill and back to the original arrow. A second check and the clear words 'marathon only' shone like a beacon. My fault but now in trouble for the next cut off having lost at least 30 minutes on my detour. My mind was already starting to tell me that it was all over and that Bogong High Plains Rd would have to be it. I was strangely calm about it and progressed at the same steady rate I had been before the mistake.

As I climbed the short slope to the check point I could see two other runners making their way up as well. I hoped I would get some early indication from the response they got as to whether my day would continue or not. In my mind I began to tell myself it must be too late. As the runners ahead pulled up it was unclear but looked as though they were out. I too hit the check point looked at my watch and felt I was too slow by about 3 minutes. No one was going on. I sat down, took off my bag and took in the views around certain I had missed the cut.

At some point here the check point official approached were I was sitting, near to the two other competitors. "You have missed the cut but we can ask permission for you to go on if you like as it is only by a few minutes". My mind had already accepted the cut, the bag was off, I had blown it in my head due to not reading the sign properly. Too quickly I responded "no thanks". As quickly as I said it, as my own mind questioned my response the runner next to me, full of enthusiasm (I believe it was the riddler having now read others posts) was up and ready to go.

I think I learnt as much from this situation as any on the day. I had been weak here and taken the easy option out. No doubts it would have been a long day to go on and a much tougher recovery post run. However I had passed up the opportunity to complete the event and no one but myself was responsible for this. No external factors other than a moment of mental weakness on my part. I am quickly learning about the mental battles that go on in ultra runs. Most importantly I am now learning about the surprise angles you can be lifted and defeated from in these events.

I know next time I will be stronger for an instance like this. Experience of your own and the experience of others will make me a better runner. As the runs continue these courses will remain challenging but I believe I will get past them as I improve my knowledge of running long. For now my thoughts remain stranded at the mid point of the seesaw. Some good at having run 45kms (by the 41km cut off) in difficult conditions over monster hills, but equal quantities of bad as I didn't finish. I let my mind beat me. When as I sit here I am confident I should have finished.

I will wear the T-Shirt. As Mister G said afterwards over Pizza that night "It is OK to wear it as long as you intend to come back one day and right the wrongs".

I had intended initially to tell the story of the collective BMMC as finished off by this extraordinary course. However upon reflection it is no place of mine to tell others story's following an event like this. I will leave it up to each individual to tell or not tell as much as they want. Except to say congratulations to Prince Donges on his outstanding 4th place overall. I dont think anyone knows how good is is, not even you Sleep Train.

Tennis Would Be No Fun Without Two Players

2010-01-05T19:18:00.001+11:00

My past week has been filled with amusement based on other peoples decisions and mistakes. Sad I know but when you sit at the bottom of the athletic pile from those you choose to train with then these little things make be feel like a bigger person. I'm sure a certain mental health lecturer of mine from uni would have a field day with this.

Most of these situations have come about due to a break down in communication. You know the whole message sent, message transmitted, message received model. For example as previously told in the case of the missing keys a message was sent but no transmission process existed for it to be received. that is The Prince and The Exchange Student were in actual fact some 100's of meters apart at point of message. Leading to a most amusing morning searching for the keys. Other examples play way to close to the marital fabric holding individuals bliss together, but honestly who does the run in that direction?

The whole communication thing has been playing on my mind for some time. With specific reference to why this mythical concept off the BMMC created largely through lack of entertaining conversation one long run has in fact developed into something that in some aspects appears to be generating success amongst those associated. My theory running along the lines of the old team coaches saying "the whole is stronger than the sum of its parts". This was reinforced for me at BTBS talking to MrD who had stated that he wished he had a similar set up in his local area (housing ain't that expensive up here in the right suburbs, even us teachers can afford it, I will have a singlet waiting).

With all this in mind I felt it was time to try and build on this informal collection of athletes and build a free communication hub for like minded athletes in the area to try and link in with others for training and events. No longer having the physical presence of the Warrimoo club house (aka Victoria's Restaurant) the web seemed the best option. So the bmmc website has been born. The aim simply being to provide an avenue for anyone to look up a date or event to see if anyone else has a similar training session planned and if not to post theirs so others might join them. Who knows no one may turn up to the site but I'm hoping it will work. Having seen some super talented athletes in Wollongong so busy trying to be the best in the gong when at uni that they missed the chance to build a unique and super strong squad I'm hoping the BMMC can in fact officially become an unofficial force.

For now though on with the final week of prep for Hotham from Bogong. I wish every week could be a taper.

Monday 4th January
An very relaxed jog with MR and Mrs Train through the back ally to singles ridge and back. 32mins to the climb out then a 5min walk on the hill and 3 minutes of stretching as Mr Train ran up to the gate and back followed by about 3#mins back. Total time 1hr 13mins 34secs.

Tuesday 5th January
The standard 6am Sleep Trains Loop with Sleep train and The Fat Kiwi. Very low on takers today thinking they are scared of my form having tapered a touch. I might have even hung on to them up the climbs this week if I pushed it. In the end a very relaxed 1hr 8mins 29sec with extra time spent particularly on the first stretch at 5 ways.

Right Now Im The Oldest I Have Ever Been

2009-12-29T21:27:00.002+11:00

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

2009-12-22T10:02:00.011+11:00

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

2009-12-15T16:54:00.008+11:00

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

2009-12-07T17:38:00.010+11:00

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.

Dont Try Putting The Square Pegs In The Round Holes

2009-11-30T18:34:00.008+11:00

Had a great week last week with training in terms of each individual session and the total kilometers reached by weeks end. A number of things panned out well enabling this to happen, including freed up afternoons, new training sessions that added an element of freshness to the week and plenty of people hitting the road again after some time off increasing the amount of people out there to train with.

In looking ahead to this week it won't be as simple. Year 12 formal, numeracy team meetings and Dance concerts in Newcastle being among a number of things dragging at my time available to train.

The image of my niece (all be it at age 10 months) trying to push a square block into a round hole seemed to sit in my mind as I contemplated fitting it all in this week. Clearly what was good last week wont work every time. That's not to say it is going to be OK to take these distractions as an excuse to do nothing though. So the aim will be to find the square hole and or the round block. To see if it can be dome from a new perspective. Knowing that it may not be every week I can clock increases in total training kilometers.

Monday 30th Movember
AM out the door at 5.50am for the reawaken the week run. Today i decided it would be nice to head out through the Aussie Pyrenees up to the Arches round the back past the chefs hat back over Blaxland Station along Borrea and through the false finish. Clocked in at 32mins 47secs at a comfortable pace, just aiming to wake the legs up after a rest day yesterday with a few hills planned for this afternoon.

PM a planned 45mins on the escarpment between numeracy team meeting and year 12 formal went down the drain. Quite literally in fact and given the earlier analogy of the square pegs and round holes I guess it is quite fitting that an old saying relating to the eye of a needle sees me parked in the lounge room never more than 10secs from the most important room in my life right now. No training no yr12 formal no getting to far from said room. Hoping all clear (figuratively speaking of course) by tomorrow morning for BMMC run.

2010 6ft opens tonight, BMMC assault to be fine tuned prior to this occurrence.

Tuesday 1st December
Yesterdays lunch has maintained the rage and is keeping me away from travels too far from the main room still. Fortunately my wavering motivation has been kept high by the madness that is unraveling post 6ft entry closures. Too many posts on CR to go out anyway. Will be back to it by Thursday I'm guessing by feel at the moment.

Friday 4th December
Today saw the first run back after Mondays mishap with a salad at lunch. The first day I felt confident I could get out without imminent danger on each step. Left the mansion on Marshall at 5.30am with Wholie the holiday maker and rounded the Aussie Pyrenees to the Arches round the back of Blaxland shops crossing up at the pedestrian steps high side of Blaxland. Into the back ally from Winiecooper (loved the wonder years) and out to the causeway before returning to the standard exit and home. 50mins 15secs all up and happy to be back out running again not inside running.

Saturday 5th December
A great morning running in the Royal, having left the familiar safety of the Blue with B06, Dr Phil aka Flying Fist, The Welsh Exchange Student, Mr & Mrs Train and Mr & Mrs Donga (all hail the prince), to experience this coastal run and get a feel for what life in the Blue will be like post global warming.

A 5am meeting and departure from the arches of Blaxland saw us arriving at Bundeena a little latter than estimated for the finish car drop. A slight detoured back to Bundeena about 5mins after leaving to drive to the start after B06 realised that when everyone else was placing finish line clothing in the remaining cars he was in fact not. Finally reached Otford for a tail end BMMC only 7.30am start.

The plan had been to regroup continually along the run with aim of a swim at one of many options along the way. The absurdity of photo suggestions certainly helped with these re groupings and with the two maternally connected doing the back and forth a couple of time everyone made it through the first 2hrs together quite well. Brilliant sights along the way made the 4.30am rise more justified. Having particularly enjoyed running through the tiny community's along the way singing 'Morning has broken'.

Most grateful for the aid station in the car park. Confirming that our slight detour around the tanks had been corrected (however the associated headland was well worth the journey). Having refilled water containers we promptly ran off in the wrong direction enabling some to take the desired swim across the lagoon whilst others (now known as BMMC Sherpas) carried their phones et al.

The latter parts of the run became quite hot and I was grateful for the relief of the breeze that came by on occasions. More great views and an increasing rate of perplexed walkers meet us through these last parts. The last section also saw the demise of the regroup concept and by the time the end of the coastal track was reached it was only the Welsh exchange student, Dr Phil and I together with others in front and behind respectively given there position in relation to us. A quick sub committee meeting and the (grow some chest hairs) sandy trail option was selected.

One final extra 2mins at the end of the point before cruising through the beaches and streets of Bundeena to finish at the Fringe Cafe in 3hrs 57mins 24secs. Overall a tougher day out for me than I had planned. Guess it was just one of those days you don't have the rhythm in your stride. Very much enjoyed the track however and would love to come back to the Royal at a latter date to run this course again. Particularly with a chance to explore more swimming options.