Monday Helena Pipeline Loop....

Ran the pipeline loop from the Victor Road Gate this afternoon.... Very little wind, no sign of rain.

Heading out from the gate I ran even and easy to warm up into the run. This course is all gravel and includes a big part of my Sunday run. Down Hamburger Hill and through the third gate. ( This is always open) 11min 11.55sec. Some big puddles today, in fact there was obviously some rain over night because there was more water around than Sunday morning. Ran along the lower pipe line and out to the second culvert. Time check (29min 9.05 seconds) ran over the (jumped) the water and onto the home trail that runs along the upper pipe. Worked the hills and established a good even pace. breathing was not too laboured and backed off a little so that it did not become a balls out run.

Back up Hamburger, up and over, down the dip then up again to the pipe. Pleased at this point as I was on the limit of easy hard run. Down past the pumping station and treatment plant. heading back towards the car and Victor Road gate the watch stopped at 55min16.52sec. (26m7.27s to get back...A good negative split of 3 minutes 2 seconds)

Stretching and home.. enjoyed the outing solo and to my own beat ... as odd as that may be.

Barrel on wombats.....

Sunday Helena Vally........My staple

We can all be the dragon warrior.......if you are prepared to believe and do the work...

Sunday 7.15am, Helena Valley from the primary school this morning. That is my staple Sunday, was again today. It used to be Fred Jacoby Park in my younger days. We used to run a 9 mile loop and do it twice or simply run out and back. There was a hill out the back of the Weir that makes Kelly's climb look like a speed hump. Personally I always felt that the Jacoby Park long run was tougher as the hills ran throughout the entire run not just the front section. Having said that if the Helena crew turns out towards Johnson's loop the terrain gets tough out through that way....

Anyway heading out from the school along the bitumen I think back to many years earlier that this surface was gravel from the school. It takes about 10minutes to get to the gravel along this road. Today it took 9 and a half. then across the creek , small stream actually, then up to the next car park area, right and this time a small two minute hiccup while I clamber across the water way. The water seemed a little lower today so it wont be long before I can jump it again. From this point it is up to the main pipeline service track and away we go.

This track is also the same course that the marathon club use for their 'King of the Mountain' race. 11 minutes later I was dropping down Hamburger Hill. At the base of this you could go right and head along the upper pipe trail. This track is a lot better in terms of the trail but I prefer to come back that way and head out along the lower pipe trail. This trail is a bit rougher in places, particularly after so much rain, but I actually prefer the feel that running through some sections of this trail gives me. (I sometimes come out and do reps along this bottom section with each rep taking roughly 5 minutes)

Still a lot of large puddles today but I managed to get around these without getting or slipping over. A bit rocky through the small humps but I felt good this morning so I surged everyone that came too. Working through a series of small climbs but always heading up I did a sharp right at the top of a short sharp climb and then headed down the worst section of the run. managing not to twist an ankle I shot along the bottom flat bit to the next cement culvert. This time I went right rather than heading further along the trail that ultimately leads to Mundaring Weir.

Now I am on the upper pipe and heading home. This section is fairly undulating but the surface is fantastic in terms of being able to run without worrying about going arse over tit. I checked my watch at this point (out of habit) and by the way still not happy with the watch. Used to have the Ironman triathlon that would store 50 times/splits what ever, the bonus was that I could do a warm up then store the time, do the session then store that etc... with the new one that replaces it it still stores 50 laps, splits BUT IT WONT ALLOW ME TO STORE LIKE THE PREVIOUS ONE DOES......it shits me (just venting why do they change a watch the only thing wrong with the other one was that the band was an unpractical design in terms of durability)... Any way I digress.

My time out to the switch back 47 minutes, mmmm a bit slow this morning. Still I know it will pick up for three reasons. 1. I have warmed up. 2. The surface is better 3. Because I always try to wind it up coming home. Really feeling good today. Step up the pace and slip into my day dream mode of being the best in the world and just smashing everyone . I so do like to race imaginary competitors while I am out here. I think that is why I don't mind training by myself. Over active imagination.

Anyway worked all the hills today and even felt awesome heading back up Hamburg Hill. Heard a group talking on the other side coming back. may have been Courts and the crew on the other side. Could not see them though.

The run in felt bloody good today. This was one of those days you wish you could replicate while racing. back to the river clamber over the downed trees to get over it... and then back to the bitumen. Opened up over this and along it in 8.15. much quicker than when I headed out.

All up a great run today... Had to add on becasue I came home too fast 42 minutes . Only had to add on 1 minute to get to the 1.30 for this morning. Did a bit of a light stretch then headed home to get showered and warm before the run tonight..

Hope to see you all out there next week. Especially you young guns.... Patto that means you.

Barrell on wombats.......

From the Rabi.......

The world does not measure us by how many times we get knocked down but rather by how many times we get back up.... Can't wait to see what Courts does in his next outing....

The City to Surf brought a mixture of feelings once I crossed the line this year. I managed to scrap in for a top 10 finish, I could see the leaders for much of the run BUT I missed the sub 40 I had also targeted on the day... I was able to lead a small group for a good section of the race BUT when one of the group moved up to take over the work and call us through I was unable to kick down to step up to the pace despite feeling comfortable I was on the edge of my current fitness level.

I know that I definitely felt a hell of a lot better than the Bridges but the next level is going to take a little more work than I am currently doing. Even when I consider that a number of the group ahead of me have done a few more years of work than me over the the same time frame there is still work to be done...

The transition between winter competition and summer competition marks a period of break from formal, structured training sessions for many runners. For me and the athletes I help this marks a time of doing some serious mileage again prior to bringing back in structured sessions.

Under my current mentor nothing will change, my work load will build up again to pre -city to surf and I will maintain that for ever and a day. The structure is simple but works on strength and volume and incorporates all the elements of speed, strength, endurance and endurance strength work... The runs are every day twice a day 7 days a week BUT take the second run off during the week as either dictated but weariness or workload be that family commitments or professional.

Sunday is 2hrs (almost at 230) Monday is 8-10 miles with the last two miles winding up. Tuesday is a fartlek session, Wednesday is a tempo run, Thursday is a sustained 15 minute effort covering as much ground as I can, Friday is easy 8-10 miles and Saturday is a solid run over undulating terrain. Throw in the second runs and there it is. Simple effective and time will tell......

Barrel on Wombats.......

Back to the beginning.....

Time to refocus.. After the 2009 City to Surf the Wombat took three days off. Ran with no watch and did not care if I got out or not. In years gone by I would have continued to run and got straight back into the sessions. With my fitness levels at the stage that they are I felt that the " Take is nice and easy enjoy life" approach was more suitable.

As I reflect on where I have come from as a runner I noted that above all else my volume steadily increased over time. Possibly in some ways the increase was too slow and , in hind sight, may have hindered earlier results however ultimately it enabled me to build strength. Strength as a distance runner is the basic foundation along with endurance.

Too often I see young runners out there doing these mammoth sessions off very little base. Yes they do develop some great speed but when push comes to shove and the pace is on from the gun they have nothing to put down on the table. A great finishing kick with very little else.

The body needs time to absorb the mileage and adapt to the demands that a runner will put on it and to do this it takes time. Young guns don't be impatient, take the time to build the mileage. Put in the time, do the long runs, build up to running twice a day every day, 7 days a weeks, 52 weeks a year and you will get there in terms of reaching your own potential.

Barrel on wombats.....