Training Log Archive: GM

After a tough day of sitting in airport lounges and on planes and a stroll around Floriade I thought a run would be a good idea. The first 10 minutes felt like crap but then I loosened up and the rest of the run was really enjoyable. Up and around the northern edge of Spence then across to Mt Rogers for a lap of the hill then home.

Australian Relay Champs at Littlechild Creek. I ran 3rd leg in M55A team with Bruce Bowen and Hugh Moore. Our team had the second fastest total time but Hugh missed a control on a very short leg in all the rocks, so we were dnf. It was a case of last man standing as the number one Tassie team also missed a control but were about 6 mins faster overall than our time, and the second NSW team which had the third fastest time also missed a control. Well done to Tassie number 2 team for finding all the controls and winning!

I was pleased with my run. Fastest leg times were Paul Pacque 40:07 on the first leg, then my 43:00, and Geoff Todkill 50:09 had third fastest split.

I started a few seconds after Geoff Lawford and kept with him through 1 and almost to 2 but our paths diverged as he was running in an M45 team and had a control further on. About 2/3 of the way to 4 which was the only long leg I misread the open marsh so headed down the left spur through some boulders but then didn't get my direction right crossing onto the flat knoll before the crossing point. I thought the forested marsh was a bit thick and when I spotted the pond I realised I was in the middle of the fight! Scrambled out and got back on track but lost about 2 mins in the process. I lost about 30 seconds hesitating at the crossing point heading to 11, but relocated and dropped down through the rocks to pick up the tapes. I lost another 15 seconds on 14 by drifting right but I knew where I was so not too bad. All up my navigation was good but I need to run a bit harder at times.

Hardest navigation was finding the tapes for the crossing points but Bruce had said it was worth spending the time to find them.

Weather was perfect and excellent organization and courses so it was a great day.

C • The tapes .... 2

Hard to warm up for a relay because you never know how long the previous runner is going to be, especially when the last loop was taking about 20 minutes for other runners on our course.

Austalian Long Distance Champs at Golden Fleece near St Helens. This was my first time in the tin mining terrain and I was so pleased I had had a walk around the model area. An easy spur/gully leg to 1 then down the hill into the tin mining, and that was where we were for most of the course. A good steady start through 1 and 2 and then I was a bit vague on 3 so just ran down the right hand of all the tin mining until it 'felt right' and turned left into the control. I headed to the left on the long leg to 4 to avoid a lot of the green around the river which was on the straight line. Just a small hesitation checking the other small knoll in the circle cost about 20 seconds. The leg through to 6 was a matter of touching some of the paths along the way and then picking up the right one that got me as near to the control as I could, because it is just flat and vague with limited visibility from the mallee like trees and bushes. Going to 8 was fine except for the 200m of clay pan we had to run through which just built up on the bottom of my shoes until they had doubled in size and weight. I headed off in the general direction of 9, stopping at a little rock outcrop to scrape the clay off the bottom of my shoes, and then went on with a spring in my step. I used the area around 6 as my attack point which worked out really well. On 10 I decided to play it safe so ran hard for the track to the right of the straight line and then used it to cross the green and then went from the bend straight to the control. I drifted a bit to the right in the last part of the leg going to 11 and hit the erosion gully so I over corrected back to the left to bounce off another erosiion gully but I knew where I was so went straight to the control. Straight to 12 where I saw Geoff Todkill who was the first person I had seen on my course since the first control. On the leg from 13 to 14 there were two deep 'uncrossable' erosion gullies, but I proved them wrong and went straight and crossed both, but I did have to climb a small tree to get out of the first one. My intention was to cross the first at the junction where it wasn't black and then run around the second, but I missed the first by being too far left so just ploughed on. No bad legs and I was happy with most of my navigation plus I felt like I kept my focus the whole way.

I finished in 3rd place but 9 minutes behind Geoff Lawford and 5 minutes behind Darryl Smith, both excellent runs. Ted van G was only 17 seconds back in 4th so lucky I didn't take too long getting out of the gullies.

C • Congratulations .... 3

A nice long warm up to calm the nerves and focus the mind.

Long 7 - Splits

Spent some time on a handful of controls at the Aust Champs model map. I haven't been in the tin mining terrain before and it was worth having a look. It's exciting and frightening all at the same time. Only 1 map between 2 so MaryMac and I did a lot of map memory which helped - you have to simplify.

Australian Sprint at Bicheno. Something different with the course diving into the coastal rock shelves then back out into the streets and paths and parklands then back to the rocks. A couple of good route choice legs added to the fun. My biggest problem was being too nervous on the rocks which felt slippery and hence slow. Nailed the first but overshot 2 and lost 20 seconds. I couldn't see 4 on the map as another leg crossed over 3 so there were four lines radiating out from the circle and 4 was the long leg over the hill. By the time I sorted myself out and chose to go around to the right another 10 to 15 seconds had gone. Too slow on 7 and 8 on the bare rocks but ok after that. Probably went too wide to the right on the longer leg to 15 but didn't stop so happy with the choice. A bit hesitant on 17 stopping too early but the last couple of controls were fine. My lack of running speed told a bit and my nav was a bit scrappy but overall not too bad.

Finished in 5th place just over 2 mins behind Geoff with O-ing having a good run to take second in 20 mins. Paul was 3rd in 21 and Ted was 4th about 30 secs ahead of me.

Sprint 3 - Splits

An easy ride with MaryMac down through Melba to Ginninderra Ck, then a lap of Lake G, then back the same way.

I had the day off but picked up my bike from work and went for a longer ride out through Gungahlin and then home. My right calf and left knee were a bit sore after the handicap yesterday from running a bit harder on the bike path so I thought a bike ride would be better than a run.

RTW. Cold but sunny and no wind.

Lake Ginninderra Handicap. I knew that I wouldnt be quick when the person starting at my handicap time just cleared off - he could have been dogging it on previous runs. In the end I was only passed by 2 people, and I passed 2 on the finish line. I thought it best to get into a steady pace and hold that rather than push it and get injured before the weekend. About 2:40 off my best time but a nice tempo run.

Scored a bottle of Merlot in the lucky draw after the run.

Run from Belconnen to ANU to meet MaryMac after work. From the ABShouse through South Bruce and Aranda, being swooped by the stupid bird next to the GDE, then some ups and downs through Black Mt reserve, over the saddle, then finished through CSIRO. I was a bit optimistic with my timing so MaryMac had to wait a bit in the cold ... sorry about that. Glad to back up and feel ok after longer run yesterday.

C • Maggie 3

A solo Sunday long run from Hackett. A 10 minute warm up, then I set off up Majura, but left off the triple-tri extension. Only 3 weeks ago I could barely walk/jog to the saddle so I was really pleased to be running along - but I still need to get a lot of running fitness back. Everyman and their dog was going up and down Majura this morning - it must be the Spring weather. From the top I headed back down the way I had come and then along zig-zag track and the GMFT. Over Hackett Hill and up to the top of Ainslie via Tricky Track. I was amused by the boot-camp like boxing going on at the very top - bet they drove there though. I had a quick stretch than ran back to the car on a fairly direct route. Just as I got back to the car I could see Nicky PC up ahead. She was getting hammered by a psychotic magpie in the park across the road. It then had a go at her two companions. And then every cyclist that came past while I was getting changed.

I had no pain while running but I was so stiff, and my feet were a bit sore towards the end. This is my first long run in nearly 3 months so it is to be expected.

A pleasant coffee and almond croissant at Little Bean at Hackett shops while I read a magazine was a nice way to end.

C • Good one 3

Event: Australian Championships 2012
 

Ride with Steve from my place, out to the far northern edge of Forde then back around Lake G, with a stop for coffee sitting by the lake at Ride 365 (wouldn't be dead for quids), then back home via Florey. Overall it was a glorious morning for a ride. Steve was only having his 2nd ride on his new bike so it was a bit of a speed-up/slow-down affair while he fiddled with his gears, pedals, etc.

I had the car this afternoon so I drove over the Aranda and parked and went from there. Down into Aranda Hill then into Black Mt reserve for a nice run. I saw one other guy running and older fellow walking, and that was it for the crowds. It was getting a bit dark and cooler towards the end.