ACT Metrogaine 2017 – The Long Version

Disaster struck early.  I was pulling clothes out of my bag – looking, searching, but something was missing.  No sports bra. Shit, shit, shit.  I had everything else, I had two types of socks to choose from, short sleeve top, long sleeve top, headband or cap, half a dozen different types of food to take.  But no bra.  Event starts at 9:30, now to find a shop in Canberra that opens early enough to get there, try some on, buy one, get changed and then get to the start with enough time to sign in, toilet, snack, plan… Could we do it?

In short – mostly.  The miracle happened and we were in and out of the shops in 10 minutes, Nick picked up snacks and we made it to the hash house by 8:30.  Checked in, picked up our maps and headed back to the car to start looking over the details.  Read all the course setters notes, checked out the novice route suggestions and quickly picked a direction to start in.  Seemed like an ok route, plenty of points, a couple of long slogs between controls, but not too bad.  Then we checked some other areas and realised we probably hadn’t made the best choice, but only ten minutes until start and we still had to check in a planned route and make toilet stops, so we locked it in.

With minimal running this winter and still having a slightly dodgy ankle (it was firmly taped up!) the plan was to walk the first couple of kilometres, so to help out with that we had put the biggest hill on the map up first.  The weather was much warmer than we had even hoped for, so the fleece was left in the car and at 9:30, along with everyone else, we headed for the hills.

It was a great course and had people heading off in all directions straight away, always a good thing for reducing queues at the first controls.  The first two controls were still quite busy but the speedy people were well ahead and the walkers had all spread out.  A steady trail of competitors were heading in the same direction and we soon started the steep climb up Mt Arawang.  It certainly got the heart rate up and by the time we got to the trig point at the top we were more than ready to take off the long sleeved tops and comfortably spent the rest of the day in short sleeves.  The control was down in the saddle and then the field spread further apart, we saw half a dozen groups heading to the same next control as us and then we didn’t see anyone else for almost another two hours!  We made our way along some very pleasant farm trails, with amazing views to the mountains and wattle in full blossom everywhere.  We had to make one change to our route due to an unmarked gate that was marked “strictly no access” – luckily backtracking wasn’t too far.  Had a chat with a cyclist who actually asked if we were out for a rogaine!  Very unusual to bump into someone who knows what we’re doing.  Then it was into the streets of Kambah for the next several controls.  We were able to hold up a steady jog along much of this area, most of the area was pretty flat, navigation is a bit curly in Canberra thanks to the street layout but luckily it’s very pedestrian friendly, with connecting paths everywhere.  For the first couple of hours we were feeling good with no particular aches or pains.

We had been snacking on tiny teddies (remnants from the 5 year olds birthday party the previous weekend) and sipping on water from our hydration packs, but after a couple of hours I felt the need for something saltier.  Checking our location, we could make the nearest shops via a couple more controls and with any luck might be able to pick up something hot and salty to eat.  I was starting to struggle a little, desperately in need of something a bit more substantial to eat and my hip was starting to niggle a bit.  Beautiful location for a couple of controls around the north end of Lake Tuggeranong and stopped in at local shops.  Unfortunately there wasn’t much choice, but we ordered some hot chips from the local pizza joint, picked up powerade and chips from the IGA and waited for the hot chips.  And waited.  And waited.  What a disappointment… Not cooked enough, not crispy, oven fried so minimal fat content, not much salt.  Ate a few but let Nick polish off most of them.  Had to do some walking shortly after this too as they did not sit well at all in our tummies.

We had lost a bit more time than expected for our lunch, but had still managed to cover 16km in under three hours (including the break)!  Wow!  Well on our way to a best effort, distance wise anyway.  We had also dropped visiting one high point control due to time/distance, but saw where we could pick up some others instead.  A slight route change also gave us more potential for adjusting our route on the fly depending on how our bodies were holding up.

First control after lunch was labelled “Nissan Hut” – that sounded pretty easy to find.  How wrong we were…  Probably the hardest control to find for us in the entire event.  We went round in circles so many times until we finally found it tucked in the corner of a shed and the fence for a community garden, everything sitting on the ground so that you would only see it once you were almost on top of it.  Certainly nothing saying “Nissan” or anything car-like anywhere near.  We took a quick break for Nick to look after a blister that had started on his foot, I polished off the last of my chips and we headed off again to find a way to cross the dual carriageway and get to the next control.

At this point we were still able to raise a jog and alternated jogging and walking making decent time.  We found a path not marked on the map that gave us a nice shortcut through to the next set of shops which conveniently had some toilets for us to make a much needed stop at – those hot chips really hadn’t been a good idea!

On we went, both hips starting to give a little trouble, less jogging and more walking taking place.  The ankle was still going well though and my knees weren’t troubling me at all.  A few easy points and a few more people around in this area – we were actually passing within less than a kilometre of the hash house, but we had a very adjustable loop planned out which we would modify on the go based on how we felt.  The loop rapidly got smaller as we went.

Lake Tuggeranong

With an hour to go, everything had started hurting and our brains were starting to fade a little.  It required a lot more effort to push into a jog now, although we still pushed it on the flats and downhills.  One final uphill and we made the call that after the next control, even though there was only 40 minutes to go, we would stop at the nearby shops for a coke – caffeine and sugar hit was much needed.  Nick stopped in and grabbed the cokes and we drank while we walked.  I was also out of water at this point, lucky we were nearly done.  Within minutes, the fog lifted and with 20 minutes left, we were confident it would be an easy finish – one final control and then straight home.

Of course, nothing is ever that easy!  We crossed the road and started across the park when a stabbing pain inserted itself in my ankle.  I was gasping in pain and grabbed hold of Nick.  The pain continued on and off for the remaining time, we grabbed our final control and then limped towards home.  That 1.3km from the final control to home, with 15 minutes remaining, was starting to look a lot less of a sure thing.  I wasn’t game to run, as if the stabbing pain hit while running I would probably go down, but it was getting really, really tight.  The scout hall finish line was in sight and my watch was telling me we had less than two minutes – we were going to have to run…  So run we did.  Kind of.  But it was enough!  We made it with barely 20 seconds to spare – not too shabby.

We went inside to drop off our navlight recorders and find out our score.  A different approach to the rogaines we have been to before and gives an instant gratification that we were more used to with orienteering events.  A disappointing score of 990 (our original route had mapped out just over 1400).  But – we had hit over the magical 30km in a 6hr event!  I was pretty stoked with that, now to improve our route planning and we can achieve a lot more now that we can cover more distance.

Our legs were complaining loudly from the way we had pushed them and feet were aching.  Nick stopped off for a bite to eat while I made my way to the car and took a seat without even bothering to stretch.  My ankle was throbbing, my hips ached and it felt like the bottoms of my feet were bruised.  The shoes had to stay  on though, as I didn’t like my chances of making it from the car to our hotel room without the support of shoes and my compression socks still in place.

The shower back at the hotel was bliss.  Taking stock afterwards, apart from the puffy ankle, the worst I had was tired legs and slightly achy hips – we were actually in pretty good shape.  We had kept enough food up, sipping constantly from our hydration packs, a little more substantial food midway through had seen us through.  I had put some fixomull tape on some hotspots on my feet before we started nad I came out of it with no blisters – pretty impressive since the longest run I had done on these shoes prior to this had been 10km which had given me an annoying blister.  No chafing from the new bra or anything else.  Nick didn’t get out quite as well, some chafing and a decent blister was the worst of it though, so it definitely could have been worse.

A fantastic day out in the fresh air, together and rounded the day out with a steak and a pint at a nearby Irish pub.

ACT Metrogaine – The Short Version

A sketchy start to the day and poor route planning (in part due to limited route planning time) meant we had a pretty disappointing score for the day. However, given all the other positives about the day and the event, I’m calling it a success. Full report coming soon, but for now – the numbers:

Score: 990 (possible 3000 points)

Position:
Overall – 67/84
Mixed – 18/24
Mixed Veterans – 5/6

Distance: 30.6km
Time: 5:59:32

A stunning winters day

I’ve had a long standing goal to reach 30km in a 6hr event which we achieved and scraped in under six hours by the skin of our teeth. Our route planning needs work and we can only get better the more we do. Right now – I am recovering well with only slightly stiff hips and sore glutes to show for it. No blisters, chafing, sunburn or even any scratches to show for the effort – that has to be a win in anyone’s book.

Orienteering – For ALL The Family

First weekend in August brought with it an orienteering event we had signed up for in April and was then postponed to the start of August.  Needless to say, with my ankle in the condition it was, I wasn’t running this one.  I was tempted to sit it out completely, but I was walking comfortably so decided to see if it would be ok to transfer my entry to the shortest/easiest course and then try and convince our girls that it would be great fun.

Another gorgeous winter morning greeted us on arrival at the oval and I easily transferred my entry across to the “Very Easy” course.  The girls were surprisingly agreeable, and even excited, to go orienteering with mummy – especially since they would be allowed to carry the “beeping stick”.

We set off 10 minutes before the main events would begin (they were a mass start at 10am) and, with the girls in fancy dress, Doc McStuffins ran for the first control.  I kept up a steady walk behind and in short time we had the first control in hand.  There was some bushwalking coming up and we were already warm, so we dropped jackets off at the car before nabbing the second control in the middle of a bridge.

Doc McStuffins and Super Girl enthusiastically headed up the stairs in the trail, not realising at this point that we hadn’t stopped for the promised blueberries and cookies at any of the controls.  Super Girl had the beeping stick for the next one and had to do a  bit of a stretch to reach it – success!  Time for some fruit and cookies after this one.

Doc McStuffins turn again, and after studying the map and discussing where we should find the next one, she ran ahead, proudly letting us know when it was found.

Back into some very overgrow bush trail for the next section.  About half way down the hill we could hear other runners approaching.  Luckily we came across a small clearing at the same time and stood off to one side while they all came past.  Just as they finished we heard something crashing through the bush towards us.  Curious as to what it might be – dog? oversize rabbit? – we waited until a wallaby burst out of the bushes and sped by only a couple of metres from us!

On down the overgrown trail, needing to watch very carefully where we were stepping, we found the next control before Super Girl took over again and led the way again.  The trail was quite indistinct at this point, but well marked with pink tape and the occasional obstacle to get past on our way back to the bridge.

Back across the bridge and we studied the map again to see which way to go next.  Doc McStuffins set off at a run and made good time to the next control where we needed another break and more snacks.  Only two more controls to go now.

Heading back towards the start/finish area we found the final two controls, then I sent them both off at a run towards the finish line.  Off they ran, and ran, and ran.   They were greeted by three enthusiastic organisers from the event who cheered the girls towards the finish, made sure they made the final beep and encouraged them to head towards the table to record their results while I caught up.

We then hung around the finish area, playing on the swings, having some more to eat and Doc McStuffins running around like crazy while Super Girl had a rest on the grass, waiting for daddy to finish his event.  All up, we probably covered just shy of 2km in around half an hour – a good distance for their age.

This is definitely the most enthusiastic and focused our girls have been while getting them involved in orienteering to date.  Super Girl is still a bit young for the map to mean anything, but she enjoys beeping the stick at the control flags.  Doc McStuffins was more interested in the map than I have seen before, and even picked the right direction to go a couple of times.  As an added bonus, both girls wanted to take the map and printouts of some of the photos in to childcare this week as their “news” day item.

Whale Rock – Bonus numbers post

Because I love my numbers, and it’s so rare I come anywhere near the top few in an event, I grabbed the splits and had a look at how the top four compared.  Each runner has two rows – top row is cumulative time, second row (in bold) is split time.  Split time highlighted in green for quickest between those two controls, yellow for second quickest and orange for third.  First column shows final overall time.

You can see the first two people shared nearly all the fastest splits between them – I managed to nab one!  They also hogged the second fastest splits for the most part, but I managed to get three of those off them.  Then the fourth fastest person was actually much more consistent in getting a good number of third fastest splits.  Luckily for me, my faster splits got me ahead enough as I easily lost 2-4 minutes on the last two splits after hurting my ankle.

I love that all this data is available and shared so readily.  While interesting, it also lets me see where other people had trouble finding controls as well so I can see how my navigation compares and where I need to improve (there’s a LOT of room to improve at this point!).

Whale Rock Orienteering

July was a very quiet month on the running front. Two runs at the start of the month – the Turkey Trot and a very quick treadmill run a couple of days later. I was then hit with a nasty virus which had me knocked out for a week and then the following two to three weeks struggling with breathing courtesy of the combination of respiratory virus, asthma and winter.

Finally, by the last weekend in July, I felt good enough to get outside and made it to a local orienteering event back near our old place. It was a stunning winters morning when Nick dropped me off, then he and the girls headed to an old favourite playground while I ran. I wasn’t planning to do anything too adventurous, so I stuck to the moderate course, which was a nice loop through the bush on familiar tracks with some navigational work on finding the actual controls – none of which were on track and rarely visible from on the tracks either.

This was a line course, so all controls had to be visited in order without missing any. While not overly busy, another competitor had headed out shortly before me and I passed him about half way to the first control – I would end up seeing him several times along the course. Being out again – moving, running – in the fresh air was just glorious! I felt great, the weeks off hadn’t done too much harm and I was feeling strong. The first control was at the end of a trail, over a small drop and hidden between a couple of rocks – good timing had me arriving just as someone else was leaving, so finding it wasn’t an issue.

Back out the small network of trails and along the back of some houses to the next control. I passed a couple of people intently studying maps and looking around trying to find the right spot, but I knew it was a bit further on and found it before anyone else came near. Back on the roads, a couple of puffs on the inhaler as my breathing seemed to be struggling a little more than was warranted before plunging back into the bush again.

Control three was tucked up above some rocks, again, not easily visible from the trail and a little clambering involved. Then it was down, down, down the bush stairs into the valley. Control four stumped me a bit. I went too far along the trail, thinking it may be accessible from below, but I misjudged and went to far. Walking my way back along, I finally caught a glimpse of orange and promptly lost it again! Just as another person showed up and I managed to take them directly to the control…

I trotted off again pretty quickly, it was a longer way between controls along here and I Was hoping to get a bit more distance between me and some of the more mature competitors. I was also pretty familiar with the location of these controls having taken part in another event in the same area and at least one of the locations was re-used from that. Controls five and six were nabbed and then control seven proved tricky again. There were a number of people around here as it was just below the start and few of the different courses crossed paths in the area. I managed to find the one I was after and overtook one person and met another couple from my course on my way out.

Control eight – oh boy! This was the killer for me. Such a small area to find it and it proved so damn hard. Steep ground, 4-5m rock faces and the control was buried somewhere between them all. Of course, once I eventually had it, two other people turned up and nabbed it straight away as I showed them where to head in!

Another decent trot along the valley to control nine via Whale Rock. Up into the bush and I made a beeline straight to it while listening to someone else crash about in the bush having a bit harder time locating it. Then it was up, up, up out of the bush towards the scout hall. I passed another competitor who was searching for a control – same as me – but she was in the wrong area. All I said was “it’s not around here”, and headed a little further up the hill and nabbed it.

Whale Rock

One more to go. A final jog along some roads, with a lovely hill in the middle, and I was nearly there. Overshot the trail onto the rock platform, so angled back towards it and – BAM! Down I went. Searing pain in my ankle – I’d rolled it in a damn bandicoot hole. I was 100 metres from the finish and the final control was around 15 metres in the other direction from where I sat. I didn’t know if I could walk, I sat there and cried for a couple of minutes. The pain was intense, but I also cried because it was my first run after a month off and this meant more time off running, I cried because I did a really bad sprain on the same ankle almost exactly a year ago – and it took me 6 weeks to get back on my feet again. I cried because I had, just that week, signed us up to a 6 hour rogaine and organised accommodation in Canberra for a weekend away.

But crying about it wasn’t going to get me anywhere and from previous experience, if I can keep moving then I have a better chance of making it to the end on my feet. Stopping for too long was the best way to make sure I would end up crawling there instead. And I wasn’t going to miss that last damn control! So up I got, hopped and limped my way towards the final control, wiping the tears off my face and doing my best to just keep moving. On my way back out I passed the person I had overtaken just before the previous control – she made sure I was ok before continuing and shortly overtaking me as she moved smoothly towards the finish. I tried a couple of cautious steps running – hell no! A hobble and a limp along the final stretch to the finish and I was done.

I found a comfy rock to sit on while I waited for Nick and the girls to come back and pick me up. Made it home and the pain was increasing, iced for a while then put on the moon boot from last year – great compression and support and enabled me to move around a little when needed for the rest of the day.

Results: Distance 6km, approximately 100m elevation in just over one hour. Out of 12 people I came in a respectable 3rd place – the speedy people did the longer courses, so it’s not quite as impressive as it sounds. I was less than 10 minutes behind the first two people and another 10 minutes after me to next place, so it would have been a much closer thing if I hadn’t gone down at the end.

The ankle – 10 days later: The bruising was pretty spectacular and I still have a fading multi colour bruise about the size of my hand wrapping around the front and side of my ankle. The swelling wasn’t as bad as I had expected though and after strapping it for a couple of days I’ve just been taking it carefully and after a week was walking without a limp. I can now manage several calf raises and hops on it without pain, although if I get the wrong angle it lets me know all about it. Walking is fine though, so I’m hopeful that if I strap it up that we can last the full day for the rogaine this weekend.

Sydney Turkey Trot 2017

A couple of weeks ago now – I’ve been wiped out with the lurgy of the year for nearly two weeks now.  Still have a lingering cough that leaves me gasping for breath every now and then, so no running as yet.  Hopefully that will be rectified sometime this week!

But… the Turkey Trot.  It was cold, just above freezing in fact, but it was clear and not a breath of wind, so the cool air wasn’t too bad.  We arrived with plenty of time to get ready, have a snack and check out what we needed to do before starting.  I took a couple of precautionary puffs on the ventolin, determined not being able to blame breathing issues on this run.  The start was a good 10-15 minute hike from the parking (and finish) area – through some steep single trail, down, up and down some more.  Spied a few controls around, not knowing if they would be in the final stages of our own event or if they were there for the short courses that would start later.

There was some sunshine at the start area, we were all checked in – about 25 of us there for the medium course – maps were spread out and we were told the direction we would start, but no viewing of the maps until the clock started.  The walk over had been enough to warm us up enough to take jumpers off and put them in for collection as they would be taken back to the start for us.  Not long to wait, then we were off.  All trying to look at maps while running along a path and not run into each other.  From Lapstone it was straight through the underpass, around the edge of the RAAF base and people started splitting out for different routes to the first control.  By the time we got to the first control, it was just under ten minutes in and most of the pack had already left us behind.

With multiple ways to move on to the second control, Nick and I had a brief “discussion” of the best approach – not a great start to a joint effort event!  On we went, starting to see a few other competitors around the trails – no idea if they were on our course or another for the most part and knowing we were well behind most, if not all, the others on our course.  As usual, the first couple of kilometres seemed to be the hardest and I was conserving energy, knowing we would be out for a while.  We made good time between controls three and four – some of the navigation was a bit tricky and we actually caught up to some people that had been well ahead of us.  We made some mistakes getting to five though with a misreading of some map markings and then the quick run to six for a map swap and a water stop.  Around 40 minutes in and only 4km gone.

Map two was same base as the first and while there was a little overlap in some of the trails, it also led us to areas we had never been before.  The next control was about one kilometre off, and after a short climb it was an easy jog along smooth fire trails.  We picked up pace, which I forced slower, again, to conserve energy that I probably didn’t need to do.  We were still a good few minutes behind anyone else in our event, but it was a glorious day to be out for a run in the mountains, we were navigating well and the company was good.

From control eight to nine we took longer than we should – Nick had been having issues clearing his nose, while I needed another puff on the ventolin – but it had little impact on our position.  This leg and the next actually had us moving up a few places due to some other competitors making some wrong moves and dropping back considerably.  Nine to ten had us heading down the gorge.  The contours were insane with possibly the scariest part knowing that what went down had to come back up again.  We dropped 110m elevation in 700m.  They were bush stairs, uneven for the most part and many of them had been washed out making the going precarious and very slow in places.  We passed several hikers heading up the other way and let one fellow competitor pass us.  We plunged from open, scrub on the top down into lush rain forest in the gully, passing under a high sandstone bridge back-dropped to a stunning blue sky.

The decision had to be made which path to take to head up, I chose the road over the trail and we set off.  While heading up the long, slow hill, my achilles gave a tug.  No – not now!!!  I walked a few paces, slowed and modified my gait, testing for any tightness before picking up again.  Phew – my physio exercises and hill runs seem to be paying off and my achilles didn’t bother me again during this run.  Up the hill a little more and back through the underpass from Glenbrook to Lapstone to the start and the final map change.

The final map was small, the routes overlapped and trails went in every direction.  Despite the short distances, this would probably be the toughest navigationally.  We made our way back across the trails we had used to walk to the start initially and then Nick and I kept up a constant discussion of which direction to go and which route was best.  There were some markings between control 13 and 14 we weren’t sure of, so we worked around them, only to find it was a small ditch and even had a bridge across it.  Then a dash along some narrow single track, never quite sure we were on the right one.  We were crossing paths with many others at this point as all events started overlapping.  Heading along one section some vicious barking started chasing us.  Nick was behind me and turned to face it down, while I just stopped and kept my back turned.  The owners were around somewhere and we were left alone quickly enough, but I think that was the first time I’ve been chased during an event.

The next control was the busiest we had been to since the first one, and we recognised several people from our event.  We must have caught up to a few others along the way!  Only two more controls to go.  I was starting to get tired, we had been out for around two hours now, with only water to keep us going and it was a long time since breakfast.  After passing a competitor from another event, I stumbled at the top of a drop towards a dry creek crossing. Luckily I caught myself, only to stumble again on a stick on the uphill as we approached control seventeen.  I reached out to steady myself on the control as my knees hit the ground, grabbing… part of a rusted out car wreck!  Really not a good move.  I took stock, as others in the area checked I was ok.  My knees  took most of hte impact, but seemed ok and somehow, miraculously, I haven’t cut my hand on the rusty car.  Up again and moving on.  Only one more control to go.  The competitor ahead of us took a different route and I forced my legs to pick up the pace, we headed straight for the final control then it was across a car park, along the edge of the oval to the finish.  I spied another medium course person ahead of me and pushed my legs as hard as I could.  I passed him with less than 100m to go (I don’t think he was very impressed) and pushed on to finish in a little under 2hrs 15mins.

I checked in to record my results to be told I had just missed placing – what?!  Given I thought there were 7 women competing in this event and I usually come last (or as good as), this came as a massive surprise.  And I was actually concerned as to where the remaining competitors were if they were coming in behind me.  Having taken longer than we expected, we couldn’t hang around and headed off to get back to our girls.

It was only later, when we checked the full results, that I could see that while the first two female finishers were well ahead of me, I had finished less than two minutes off the third place finisher.  And the competitor who just beat us to the second last control, had gone off track again and ended up finishing two full minutes behind me.  The final competitor had mispunched somewhere along the way, so her results weren’t counted.

Overall, a great morning out in the mountains.  Our navigation was great and we worked well as a team.  We were slow, as usual, but finished strong and recovered easily.  I probably could have pushed more in the easy parts.  In the end we covered 11.3km in 2hr 14min with over 300m of elevation.  I had some impressive bruising on my knees from my stumble, a little stiffness in one for a couple of days, but no lasting impact luckily.  A very enjoyable event, one day we will finish it a little more quickly!

Mid Week Runs

I think I’m starting to like the idea of getting a run in while working from home.  This time I braved the cold and headed out after the kids left for daycare and before settling in for the days work.  It was still damn cold, so I trialed a long sleeve top I had bought during the recent 2XU flash sale.  Bargain – $100 top for $40!  The fabric felt quite heavy, so I wasn’t sure what it would be like for running in but figured it was a good time to try it as I wouldn’t be too far from home.  Plus, if it worked, it would come in handy for the weekend run up in the Blue Mountains.

The top was magic!  Even before I started running I didn’t feel cold.  The long sleeves with thumb holes, I could pull right down over my hands and kept them toasty warm too.  I kept it on for the first 4km before heating up too much, then a double knot around my waist and I barely even noticed it for the rest of the run.

A 10km run was on the schedule, easy pace but I didn’t feel like doing the flattish runs from last time around, so I plotted out a hilly route to see how much more elevation I could add after my last hilly run.  It started out easy – 2kms of flat and downhill.  Third kilometre kicked things up a notch being pretty continuously uphill, starting with 300m at average 9% grade.  After that there was a bit of up and down and it took me through some pretty suburban streets in perfect weather.  People nodded hello, there were autumn leaves still in the gutters to crunch through, a garden of beautiful smelling lavender and minimal traffic.

A wrong turn had me facing a very steep hill I wasn’t’ prepared for which had me walking once I hit the top (I was determined to run up the damn thing, but my heart rate was telling me to slow down by the end of it).  Then, a slight reprieve before the final long, steep hill and then two blissful, easy, flat kilometres home.

It felt like a much hillier run than the previous week, so I was pretty disappointed to see that it was only about 15m more of elevation in it than the 6.5km run the previous week.  I probably pushed too hard again based on heart rate, and my pace was slower than my goal, but it was a good run.  I felt strong, the daily calf raises are definitely helping and my fitness hasn’t dropped off too much with the reduction in weekly runs.  The time was pretty good too – only a couple of months ago this would have been my time for 10km with barely half the elevation.

Numbers

  • Distance: 10km
  • Elevation: 152m
  • Time: 1:16:11

Now we’re half way through the year, I’ll have to do a post soon to see how I’m going on my goals for the year.  But first – the annual Turkey Trot.  Approximately 12km up in the Blue Mountains waiting for us.

Finding the Hills

The first couple of weeks of the training plan have me back at shorter distances for a little while.  Which is a good thing, since it feels like I’ve barely run at all for a month or so.  I’m still struggling with the colder weather and fitting in my runs.  My plan on how to manage it was good, but the reality of living in a cold house is making it a bit harder.  It’s tough to talk myself out into the cold for a run when I’m inside and cold to the bone already and know that after the run there’s no nice, warm house to return to.

Last week I managed a couple of runs – one on the treadmill, a quick intense interval session.  Mid-week I worked from home and headed out for a local 45 min run.  I’m lucky to have this option and with the commute time removed I can fit in a run in my lunch break and still get my hours in.

The lunch time run was my first outdoor run since the NOSH and my first steady run in ages.  The plan was for 6.5km at “recovery” pace which has sped up to 7:10/km.  I plotted a route on google maps around my suburb taking in as many hills as I could without doubling up anywhere.  Perfect planning had me finishing at the local shops (to pick up lunch) on target for distance and with close to 140m elevation squeezed in.  Some of those hills were hard, but my goal was to keep moving, don’t stop, don’t walk and don’t push harder on the flats and downhills to “make up” time.  I ended up averaging a 7:30/km pace, but with that much elevation in it I’m not going to lose any sleep over it!

Unfortunately, since then I haven’t run.  The weekend was perfect weather, but Saturday morning was freezing cold (for me!) and then the day got away from us.  Sunday was spent in recovery mode after a big night out – first hangover in absolutely years – ouch!  I “should” have been back on the treadmill last night, but home life with kids got in the way.  I’ll probably head out for a run again tomorrow when I work from home – a full week since my last run and with an event this weekend that we’re completely under prepared for.

Back on the Treadmill Again

Well, I didn’t get going on the day I wanted to, but I got there.  Treadmill run at lunch time today while working from home so that I could squeeze it all in.  Started the program with a bang – I’ve increased my paces for intervals by two levels in the Nike training plan which made for a pretty full on session today.

Tempo pace, which was my “easy” today has increased from 7:10 to 6:30min/km.  Fastest intervals were kilometre pace, which has increased from 6:15 to 5:35min/km.  I didn’t do this exact session last time around on this plan, so I don’t have anything to compare it to, but intervals last time were always relatively easy.  I don’t think that’s going to be the case this time!

I have a couple of sessions to catch up on, but if I can squeeze one in every other day for the next week I will be all caught up.  Good things about my run today were my heart rate recovery between intervals was great dropping back under 120bpm every time and usually a lot less.  My cadence was also looking good with my fastest intervals jumping to about 170spm on average – so much better and I wasn’t even focussing on it.  I’m also looking forward to seeing the impact the faster interval sessions will have on my pace overall!

What’s Coming Up?

Confession time – I haven’t been for a run since the NOSH event.  We even just had a long weekend, which usually means a great opportunity to fit in two longer outdoor runs – this time, nothing.  I’m not injured, the kids aren’t sick, we didn’t have plans that stopped it from happening, I just didn’t want to.  So I didn’t.

But, that has to change.  It’s 14 weeks away from my first official half marathon event.  I’m going to give the same training plan another go and this time I’m going to stick to it and try not to make the same mistakes again.  I need to actually DO the simple strength training, stretching and foam rolling my body needs to keep running.

So other than a half marathon at the end of September, what else is lined up?  (Because with orienteering going on, there’s never just one event within a three month period!)  In three weeks is the annual Sydney Turkey Trot – a line course orienteering event usually taking in urban bushland, but this time up in the Blue Mountains.  Assuming we can get baby sitting lined up, we’ll be up for the medium course (approx 12km) again.  There’s a 6 hour rogaine in Canberra in mid-August that I’m trying to sort out too.  The in-laws are lined up to come down with us and look after the girls while we do the event and we can all hang out together the rest of the time and get to check out some of the fun things Canberra has to offer.

Hopefully we can get along to a few other smaller orienteering events in between these and, despite the half marathon being a road race, I’ve eyed off some local trails I haven’t been on yet to check out for some of my longer runs.  I need to get back on trails again – my mind doesn’t get the same refresh from the road runs that it does from an hour or two on the trails.

Now I just have to make sure I get back on the treadmill, starting tonight!