I am pleased I was able to do this today and in hind sight will simply call it a recovery week in the latest microcycle. The key motivation reigniting training being a desire to clock in the first complete woodies week (speaking purely in weekday terms allowing weekends for a change of tact). That is a Mark/Todd Doubles week, focusing on making every day a doubles day. with the aim of getting the weekly total over 100ks for the first time and taking that important step towards what will become regular 3 digit totals in the lead up to future ultra runs.
Monday 23rd Movember
And might I add I have a new found respect for RDeC in his ability to master the growth that is hair upon upper lip. AM out of bed to break the sedentary shackles with a lap of an old school run from the Mansion on Marshall 'Men With Prams'. A short run winding through the back streets of Mt Riv with plenty of turns and small rises and falls. 27mins 1sec and not surprisingly feeling good having done nothing for three days. Though a few too many Coopers yesterday did tighten the gut. Accompanied by Mystery Jets on the ipod.
PM and having heard back from none amongst the BMMC had decided the completion of reports was in order with a later run than the standard 4pm now locked in. Received the call at 4.08 from Nugget whom though confirming his attendance (and not having been sighted but once in the past 6mths) was eagerly standing awaiting at Knapsack Reserve. A quick completion of class set and it was onto Knapsack by 4.30pm for a lap of the inner circle quarry link with Nugget. A ost enjoyable run with conversation of BMMC recruits (decided we are claiming them and will let them know about it later) and their explotes at the 300m track champs. I am sure Mr Richardson, Mr Ricketts, Mr Baldacchno (Jnr, jnr, jnr & jnr), the one called Vince and the E Twin(s) will all be happy anyway.
A 46min 42sec lap in the end in supper running conditions and just a smidgen of light rain.
Tuesday 24th Movember
AM and the agenda was full for this mornings run with much put forward with sufficient notice including but not limited to the integration of generation Y into the BMMC and how to let someone know that they are late again (with practical application). A number of BMMC formerly listed as MIA made an appearance this morning so it was with Sleep Train, Animal and Dr Phil that we departed the Round House at 6.01am. Moments before rounding the T-intersection we were joined by a fast moving J and just as we were departing CP1 the still on Welsh time exchange student decided to join us. Lengthy stretching but increased intensity (in particular the unsolicited increases in pace along the GWH) saw a run time of 1hr 6secs. Minor disaster averted with early detection of the Tic enabling full survival rate for another run.
PM and solo again, with nothing but SpiderBait on the ipod for company. 4.30pm start from Knapsack with a lap round Espresso Run and Son of Espresso for a total of 50mins 15secs (29.17 and 20.57). Good conditions for running overcast and just slightly muggy.
Wednesday 25th Movember
AM from the Lucasville Resort at 5.45am. Eased out with Wholie the holiday maker and Andy Curnow for a lap over to Knapsack Reserve and back. Turning into a standard run from Lucasville Resort on a Wednesday and one that I really enjoy. Legs fairly tired but happy enough for the 50mins 3secs clocked up. Felt very dehydrated this morning and will need to be more aware of fluid intake.
PM from the Christmas venue with the good Dr Phil. Into the back ally from Spurwood up to five ways and out to the lookout. The first time I have headed out this way and well worth the trip with views to the home land on Singles Ridge. Back the same way but continued along the back ally to the tip. Had a none to pleasant encounter with a disgruntled red belly (head up and hissing) before taking the Dr's personal trail into the back of the Christmas venue. A very pleasant, though heated, run for 52mins 40secs all up on some rolling climbs.
Just saw this on Cool Runnings:
At first I thought it would scare me but the more I look at it the more it gets me excited about the upcoming event. Tomorrow is all ups and downs, fun for everyone.Thursday 26th Movember
It had been planned as a big day with plenty of climbing and my legs are suggesting they have not been let down. Started the morning from the Mansion on Marshall as Animal was off living the high life at a work conference. Basic Hill circuit was the target with the knowledge that it would be about 5mins longer than normal from Animals. Was joined by Sleep Train, Welsh Exchange Student and Dr Phil and a steady pace was maintained through out. Supper humid and felt it in the quads heading up the gully track next to Old Bathurst Rd. 1hr 8mins 27secs.
The afternoon saw my long awaited (for me anyway) venture to the Upper Mts Alpine Hills Sessions. Being a week B it was set on the incredibly scenic Furber Stairs with road extension to Landslide Lookout. Three laps on this course for a total of 2hrs 17 mins (including an unspecified amount of time searching for and admiring a local porcelain seat) for a grand total of 16kms. Some stiff climbing on the stairs but I am sure these types of sessions are a necessity for B2H. Many upper BMMC present and the group atmosphere was most groupish. A Becks at the end capping off a great session. (P.S don't expect help from the Kiosk if you are screaming for a Loo, not very understanding at all)
Friday 27th Movember
AM an easy run from the Mansion on Marshall was cut back to 30mins. Ran with Wholie the holiday maker who is shortly to return from his month of LSL. Cruised together down through Aussie Pyrenees up to the golden arches over Blaxland Station and back along Borrea. Legs smashed after many hills yesterday.
PM was taken off. On track for excess of 100ks this week and having hit every session planned so far this week decided to give the legs a rest before the Sat long run.
Saturday 28th Movember
AM was begun from the Rangers Hut with Sleep Train, who was insistent that I run as easy as I want today (like any run with me is anything but for ST). Began down to causeway and up to walking track at first hair pin, continuing out along this track to the 5 ways intersection. Turned left out to Tunnel View Lookout before returning to the Oaks fire trail. Up Oaks to the second entrance into Euroka, wound down into and across Euroka to the revelers at Bennetts Ridge continuing up Bennetts until back at the Oaks. Turned left and up to the gate. The plan had been to head out to Piscar Rock, however with increasing temps and someone not having their own water decided to turn around and head straight back down Oaks to the causeway. All up 2hrs 11mins followed by what will become the summers institutionalised wade at the causeway before heading back up to the cars.
PM Plenty of BMMC and a number of visitors were tremendous guests for Pasta and Salad night (pre Nepean and now annual).
Sunday 29th Movember
Rest day. Spent the morning working as the personal assistant for She Who Must Be Obeyed in her efforts at the Nepean Triathlon. A hot morning for those competing and lots of good results, SWMBO had a brilliant race taking around 6-7 mins off her best for a 2hr 29mins. Animal was flying today and though he has expressed disappointment in finishing 4th in his age group I thought he was going well. The Welsh Exchange Student was unlucky to get a flat at the furthest point from transition. The Cronulla Connection both killed it at their first attempt at triathlon. Special mention also for Jay, Mister G and Wholie the Holiday Maker for their form around the course.
Personally very happy with the 110km for the week, now the challenge is to back to back these kilometers. On on.
1 comment:
Sounds like a great furber steps session, yes the upper mtns running atmospghere at present is almost electric. Im there next week, had to pace the refs over a micro-micro tri
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