It was my 2012 New Year's resolution to run some races this year with the first being the Puffing Billy run in May. So I've set myself a training program in blocks of 10 days running every second day. This should give me a chance to improve, time to recover between runs, and still fit around my work and the rest of my life. While running has become a very pleasurable hobby for me, I don't want it to take over my life and finding the right balance is important to me.
So the training program will look something like this:
1. 8-12km steady run
2. Interval training, either hills or speed work
3. Longer distance run, building to 20km
4. Interval training, either hills or speed work
5. 8-12km steady run
I have finished the first set of sessions now and feel really good. My first run was the day after I landed from New Zealand and I managed 10km but was painfully slow. I felt a bit stiff to start with, but ran this off, loosened up, but couldn't build to a decent rhythm. The second run I chose a hill near where I live and ran around the block going up the hill 4 times. The hill isn't too steep, nor too long, but I was breathing more heavily than usual at the top of it. The first couple of hills weren't too bad, but it then became tough going and the end of the fourth run was a real struggle. In hindsight I realise that I was trying to run the hills too fast rather than to take them at a steady pace and was therefore tiring sooner than I should have.
My long run was great. I felt really good, and ran over 11km (I'd previously only run 10.5km) in the same time it took me to run 10km a few days before. I fell into a pace after about 1.5km and held it through till about 9.5km when I started to tire. I then ran the hills again, but this time tried to run at a steady pace and managed 5 repeats of the climb feeling better than when I'd done 4. I was able to recover comfortably as I slowly ran to the bottom of the hill, and after the hills, I even did a 2km cool down run and was able to pick up the pace a little towards the end. The last run of this session was 10km, but I really struggled as it was terribly hot, about 27C when I started my run. I ran at a decent pace, but had to stop at about the 7km mark where there is a drink fountain. So it was basically 2 runs, one of 7km and another about 3km with a break of 1 or 2 minutes between them.
I'm pretty happy with this start to the year and hope to build from there. I want to build my distance up to 20km eventually, but in the medium term, I want to get 15km and get a few runs of that distance in before the Puffing Billy run. I'm not so bothered about my speed as I'm already running faster than I'd expected to, but I've got in my mind 10km in 55 minutes which is an average of 5.30 per kilometre. I'm not far from there, so I see it as an achievable target. When I hit that target I'll think about something else!
Wednesday, January 25, 2012
Tuesday, January 24, 2012
Milford Track: The Big Climb
The view back from MacKinnon Pass
There is no doubt that the true 'Wow Factor' on the Milford Track comes about half way through day 2, as you cross the MacKinnon Pass. The day starts out quite leisurely, but there is always the pass looming ahead, and getting bigger the nearer you get to it. The path starts working it's way up, but it is the final climb up to the pass, on switchbacks or zigzags which is the real leg burner. It is a gradient of 1 in 8 over stony ground which can be awkward to cover at times. However, the views back along the Clinton Valley and around at the surrounding mountains are truly spectacular. So the climb can be readily halted for breathtaking views, while you're trying to catch your breath. I think Caroline suffered a bit more up the hill than I did that day, but once at the top she got a second wind, and was scooting around the pass snapping photo's in every direction.
With camera in hand, Caroline looks fresh on the MacKinnon Pass
For me, and I think for many in our group, the way down was worse than the way up. Lunch on the MacKinnon Pass was followed by a steep descent to the rainy side of the mountains. This was difficult as it was very rocky and often jarring on knees and ankles. About a kilometre down (it was a 4.5km hike to our next stop) my legs were aching, and we stopped many times on the way down. Luckily there was much to see, including the reverse side of MacKinnon Pass, glacial waterfalls on the surrounding mountains, and the beautiful Margaret Falls, where we were fortunate to be shown a beautiful wild orchid by one of our guides (thankyou Mio). But the way down became a drag, and both Caroline and myself were ready at times to just stop and give in. Our rallying call, and something that quite a few in the group also used was, "it should only be another 10 minutes". I think I said this to Caroline about 5 times and possibly believed in it 3 times....ok, so I'm a born optimist!
Great Mountain Views
Native fauna - Yellow Marguerite
Spectacular Waterfalls - Margaret Falls
The Lodge at the bottom of the valley was a most welcome site. Caroline and I had been slow all day, partly due to stops, but partly due to not coping well going up and down the mountain. Lots of the group received first aid from the guides that evening, mainly for sore muscles and joints. The camaraderie was great that evening though, as everyone knew they had achieved something fantastic. And the following day was to be easier, even though it was longer in kilometres, a full half marathon of walking to look forward to!
Wednesday, January 18, 2012
Milford Track Part 1
The whole reason for going to New Zealand on holiday was to walk the Milford Track. Now I hadn't done much research before going out there, but expected extreme natural beauty. However, I was in no way prepared for quite how amazing the scenery was going to be. I also thought my recent running program would make me easily fit enough to do the walk without too many problems. I anticipated a tough downhill, which I've never been too good at, and a tiring last day at the end when we'd have to walk 20+km, but I generally wasn't worried about the hike from a physical point of view. I have to admit now that a bit of preparation would have put me in much better stead to have made the walk easier.
Day 1:
There are 2 ways that this hike can be done: guided and unguided. As inexperienced walkers, Caroline and I took the guided option and paid out to Ultimate Hikes for a tour experience. In hindsight, this was an excellent decision, as we were definitely not prepared to have a go at this walk unassisted. We went to the Ultimate Hikes office for 9am and were soon on a coach heading to Lake Te Anau, New Zealand's biggest lake. The scenery on the way was pretty, with hills reminding us of Gippsland, and mountains always in the distance. We crossed rivers on narrow road bridges, followed lakeside roads, and passed deer and alpaca farms. At Te Anau, we stopped for lunch and then picked up a boat which took us to the start of the Milford Track.
A short walk, maybe 10 minutes took us to our first stop, Glade House. The lodges on the tour were excellent with bunk facilities and full time staff through the season. The rooms are clean, and food is provided on the guided tours, and the food was generally excellent. Constant hot water for showers is another big plus! There are bars where you can buy beer and wine, and teas and coffees are provided. I have to admit to going rugged man and drinking beer in the lodges.
We were offered the choice of chilling, going for a swim in the nearby Clinton River, or going for a short nature walk where a guide would show us some flora and fauna. Caroline and I went on the nature walk to Dore's Pass (yep, up a mountain, but only about 45 minutes round trip) where we were taken to a river that was completely clear. Caroline filled her water bottle from the stream which was the first time of many on the trip. It was fantastic that the water in rivers was clean enough to drink from!
Back at the lodge, we had dinner and an introduction session where we all got up (about 50 people in the group) and said something about ourselves and why we were doing the hike. It was a good laugh, and everyone joined in but it was a bit worrisome that there weren't many others beside us who hadn't hiked before. The guides gave us a briefing of the next day's hike, which is something they did every evening. This would include some housekeeping things about the lodges we were staying at and some things to look out for on the next day, including plants and animals. A few drinks later and we were all in bed aware that it was a 7.30am get up for an 8.30am start.
Day 2
When I looked out my room in the morning, there was sun on the tips of the mountains and there was a chill in the air, but the air was clean and fresh. This was our first full day of walking where we were going about 10 miles (16km) mainly on the flat and following the Clinton River. Straight off, we had to cross a swing bridge, which Caroline didn't like, but after that the day warmed up and it was like a summer stroll along the riverbank.
It took us about 5-6 hours but there were plenty of stops along the way including a few side paths leading to points of natural interest of great views. There were walks to wetlands where sun orchids grew, and to lakes that were fed by glacial waterfalls. It was a relatively easy introduction to the track although by the end of the day, there were a few with aches especially seeing it was so warm that day. At our stop, we had dinner made for us by the lodge staff and the guides offered first aid assistance for sore joints or muscles. And then again, it was a couple of beers and again it was a couple of beers and off to bed as it was an even earlier start the next day and a big climb to come.
Day 1:
First stop on the Milford Track
There are 2 ways that this hike can be done: guided and unguided. As inexperienced walkers, Caroline and I took the guided option and paid out to Ultimate Hikes for a tour experience. In hindsight, this was an excellent decision, as we were definitely not prepared to have a go at this walk unassisted. We went to the Ultimate Hikes office for 9am and were soon on a coach heading to Lake Te Anau, New Zealand's biggest lake. The scenery on the way was pretty, with hills reminding us of Gippsland, and mountains always in the distance. We crossed rivers on narrow road bridges, followed lakeside roads, and passed deer and alpaca farms. At Te Anau, we stopped for lunch and then picked up a boat which took us to the start of the Milford Track.
A short walk, maybe 10 minutes took us to our first stop, Glade House. The lodges on the tour were excellent with bunk facilities and full time staff through the season. The rooms are clean, and food is provided on the guided tours, and the food was generally excellent. Constant hot water for showers is another big plus! There are bars where you can buy beer and wine, and teas and coffees are provided. I have to admit to going rugged man and drinking beer in the lodges.
We were offered the choice of chilling, going for a swim in the nearby Clinton River, or going for a short nature walk where a guide would show us some flora and fauna. Caroline and I went on the nature walk to Dore's Pass (yep, up a mountain, but only about 45 minutes round trip) where we were taken to a river that was completely clear. Caroline filled her water bottle from the stream which was the first time of many on the trip. It was fantastic that the water in rivers was clean enough to drink from!
Back at the lodge, we had dinner and an introduction session where we all got up (about 50 people in the group) and said something about ourselves and why we were doing the hike. It was a good laugh, and everyone joined in but it was a bit worrisome that there weren't many others beside us who hadn't hiked before. The guides gave us a briefing of the next day's hike, which is something they did every evening. This would include some housekeeping things about the lodges we were staying at and some things to look out for on the next day, including plants and animals. A few drinks later and we were all in bed aware that it was a 7.30am get up for an 8.30am start.
Sun tipped peaks in the morning
Day 2
When I looked out my room in the morning, there was sun on the tips of the mountains and there was a chill in the air, but the air was clean and fresh. This was our first full day of walking where we were going about 10 miles (16km) mainly on the flat and following the Clinton River. Straight off, we had to cross a swing bridge, which Caroline didn't like, but after that the day warmed up and it was like a summer stroll along the riverbank.
Unbelievably, that is a river behind Caroline and not just stones! The water is clean enough to drink from!
It took us about 5-6 hours but there were plenty of stops along the way including a few side paths leading to points of natural interest of great views. There were walks to wetlands where sun orchids grew, and to lakes that were fed by glacial waterfalls. It was a relatively easy introduction to the track although by the end of the day, there were a few with aches especially seeing it was so warm that day. At our stop, we had dinner made for us by the lodge staff and the guides offered first aid assistance for sore joints or muscles. And then again, it was a couple of beers and again it was a couple of beers and off to bed as it was an even earlier start the next day and a big climb to come.
Our first view of Mackinnon Pass, where we'd be walking over the next day!
Sunday, January 15, 2012
Holiday in New Zealand
Caroline and I decided on an active holiday this year, so we searched for treks in New Zealand and eventually chose to walk the Milford Track. We flew from Melbourne to Queenstown and had a couple of days there before the walk started. I've only been to New Zealand once before, and that was to Auckland on what was essentially a business trip to validate a new visa. It was in the middle of winter, and Auckland was cold and wet and certainly not at its best. However we were still excited about heading to the South Island.
Queenstown
Sunset over Lake Wakatipu
Queenstown is a beautiful resort nestled on the edge of Lake Wakatipu, New Zealand's third largest lake. It is surrounded by mountains such as the Remarkables range, which reminded me of when I was Switzerland. Queenstown is a major snow sports resort in the winter and an adventure sports haven during the summer months. For the adrenalin rushed, activities such as bungy jumping, jetboating, paragliding, skydiving, canyon jumping, luge and much more can be attempted. For those of us who prefer things at a more leisurely pace, the natural beauty of the surroundings, including the botanical gardens is enough to take your breath away.
Queenstown, nestled in the mountains
For the more sedate there are cruises on the lakes, cycling tours, views from Bob's Peak accessed by the gondola cable cars, and a fantastic nightlife with many good cafes, pubs and restaurants. Although we were only there for 2 days, we sampled some of this excellent fare. I can certainly recommend Speights Ale House which reminded me of an English Pub, something I've missed since my emigration to Australia. There are a number of haute couture establishments and one we found ourselves in was Les Alpes. This was a fabulous French cafe/restaurant with an excellent regional French menu. We went in for just a snack, and I had the best French onion soup I've ever had.
TSS Earnshaw
A charming cruise of Lake Wakatipu on the TSS Earnshaw was another outing we took. It is a one and a half hour round trip along the lake with excellent views back to Queenstown and of the mountain ranges which come directly to the lake's edge. The Earnshaw leaves from the Casino complex which has a number of high class restaurants and bars.
An oversized kiwi near the Casino complex
All in all, Queenstown is an excellent holiday destination. Whether you're looking for fun and adventure, or peace and beauty Queenstown is the place to be. The morning I left for the Milford Track walk I have to admit it was going through my head whether it wouldn't have been better just to stay and spread out around the town to see the environs fully. I was wondering whether the Milford track could top what I'd already experienced in Queenstown....
Caroline and I and a stunning sunset over Lake Wakatipu on our last night there.
Thursday, January 5, 2012
T- minus 10 hours
That's how long it is until we leave the house and head off on holiday! Caroline and I are flying to Queenstown, New Zealand, and then taking a trek around Milford Sound. We will be out of phone and internet range for 5 days, but hopefully will have some amazing memories and images to bring back with us. We have decided to go with a hiking company who will guide us through the fjords and mountainous regions that were the inspiration for much of the scenery in The Lord of the Rings films.
It will be quite an effort as we have to average over 10 miles of walking per day, including a tough climb up to the MacKinnon Pass. But also included in the trip are boat rides on the fjord and a helicopter ride back to Queenstown.
Luckily Caroline and I have both been getting fitter, which should make the walks bearable. While she is cycling and plans to ride the Bay in a Day ride later in the year, which will be at least 50km, I have been running, and have some plans of my own. Since New Year I have run three times, a 7.5km run on New Year's morning, a 9.5km run that had to be split up after about 7km as I ran out of puff. Mind you, it was about 26C when I was running and I was probably going a bit quick. I actually thought it was cool because the temperature had dropped from the 40C day we had just before, but 26C is still too hot for good running. Then today I went out at a very conservative pace and ran 10km in 59 minutes. I ran a bit further, but 10km was the aim.
When I get back from new Zealand, I am going into heavy training mode in an attempt to develop longer distance runs and more stamina at faster times. But I'll start to think about that when I've finished trekking in New Zealand!
Lord of the Rings Country
Great views at MacKinnon Pass
Luckily Caroline and I have both been getting fitter, which should make the walks bearable. While she is cycling and plans to ride the Bay in a Day ride later in the year, which will be at least 50km, I have been running, and have some plans of my own. Since New Year I have run three times, a 7.5km run on New Year's morning, a 9.5km run that had to be split up after about 7km as I ran out of puff. Mind you, it was about 26C when I was running and I was probably going a bit quick. I actually thought it was cool because the temperature had dropped from the 40C day we had just before, but 26C is still too hot for good running. Then today I went out at a very conservative pace and ran 10km in 59 minutes. I ran a bit further, but 10km was the aim.
When I get back from new Zealand, I am going into heavy training mode in an attempt to develop longer distance runs and more stamina at faster times. But I'll start to think about that when I've finished trekking in New Zealand!
Sunday, January 1, 2012
First Coffee of the Year!
After an early start to the day, I waited for things to heat up before venturing out in search of the first coffee of 2012. And heat up they did, as Melbourne topped out at about 38C today, and we are all preparing ourselves for the 40C they are forecasting for tomorrow! The reason for leaving things late is that usually not much is open early on New Year's Day, and today was no exception as life began to come back at a leisurely midday.
Not all places open on New Year's Day, and I didn't want to travel very far so I went to the local shops at Glenhuntly Road in Elsternwick and looked for inspiration. In the end I chose the Goathouse which is located close to Elsternwick train station. It's a big building and restaurants have tried and failed in the location before. However, the Goathouse is part of the same group who own the very successful Brown Cow in Hampton and they are trying the same formula. Outside some decking has been laid allowing for outside alcoholic drinks, and al fresco eating. The place is a combination of cafe, restaurant and bar which is an eclectic mix lacking in Elsternwick. We have plenty of cafes, and no shortage of restaurants, and a few bars/pubs, but nothing which mixes the genre....until now.
I went in for a coffee and a light snack. The coffee was a little disappointing, not because it was bad but because they make it out to be so good. The coffee is better than average, but not special. It is smooth but a bit too gentle for my liking. It lacks the liquorice aftertaste and the acidity on the tongue doesn't quite make it. Saying that it is a perfectly acceptable cup of coffee, and if it was the worst I had this year (and it definitely won't be!) I would have had a good year. I'd give it 7/10.
For a light snack I had a fruit salad which was mainly melon but with a few strawberries and pineapple, sered with yoghurt. It was ok and there was plenty of it, but again it wasn't special. It was the sort of thing I'd do myself and I'd again probably expected a bit more. However, it was presented excellently on a serving board and was really just what I wanted.
I wish the owners of the Goathouse success, and it has a lot of good features. The decking area is excellent and will be a great place to hang out. Today the service was prompt and friendly and the menu has a bit of everything. The late alcohol license is a must and I know they had to wait a while for that to come when the place started getting together. The alcohol license gives the place more of a restaurant feel than a cafe, and that is probably where they will succeed. I am more of a cafe type, but I will still go to the Goathouse whichever way it decides to go. The presentation of food was excellent on plates and serving boards with pitchers of water brought promptly to tables.
The Goathouse was fairly packed today, and by the look of things they are getting their act together and turning the place into somewhere to be. Cafe's and restaurants have to be good to survive around here, so that will be the true test of the Goathouse. We'll know it's made the grade when I'm going in there for the first coffee of the year in 2022!
Not all places open on New Year's Day, and I didn't want to travel very far so I went to the local shops at Glenhuntly Road in Elsternwick and looked for inspiration. In the end I chose the Goathouse which is located close to Elsternwick train station. It's a big building and restaurants have tried and failed in the location before. However, the Goathouse is part of the same group who own the very successful Brown Cow in Hampton and they are trying the same formula. Outside some decking has been laid allowing for outside alcoholic drinks, and al fresco eating. The place is a combination of cafe, restaurant and bar which is an eclectic mix lacking in Elsternwick. We have plenty of cafes, and no shortage of restaurants, and a few bars/pubs, but nothing which mixes the genre....until now.
I went in for a coffee and a light snack. The coffee was a little disappointing, not because it was bad but because they make it out to be so good. The coffee is better than average, but not special. It is smooth but a bit too gentle for my liking. It lacks the liquorice aftertaste and the acidity on the tongue doesn't quite make it. Saying that it is a perfectly acceptable cup of coffee, and if it was the worst I had this year (and it definitely won't be!) I would have had a good year. I'd give it 7/10.
For a light snack I had a fruit salad which was mainly melon but with a few strawberries and pineapple, sered with yoghurt. It was ok and there was plenty of it, but again it wasn't special. It was the sort of thing I'd do myself and I'd again probably expected a bit more. However, it was presented excellently on a serving board and was really just what I wanted.
I wish the owners of the Goathouse success, and it has a lot of good features. The decking area is excellent and will be a great place to hang out. Today the service was prompt and friendly and the menu has a bit of everything. The late alcohol license is a must and I know they had to wait a while for that to come when the place started getting together. The alcohol license gives the place more of a restaurant feel than a cafe, and that is probably where they will succeed. I am more of a cafe type, but I will still go to the Goathouse whichever way it decides to go. The presentation of food was excellent on plates and serving boards with pitchers of water brought promptly to tables.
The Goathouse was fairly packed today, and by the look of things they are getting their act together and turning the place into somewhere to be. Cafe's and restaurants have to be good to survive around here, so that will be the true test of the Goathouse. We'll know it's made the grade when I'm going in there for the first coffee of the year in 2022!
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