Malabar Circuit

Sunday 28th Jan
Training Objective - 33km @ 5mins/km - target duration 2hours 50mins
I planned to run 6 circuits of Malabar using home as a water stop. All went well and on lap 2 I met Monica and we ran a lap together. On lap three I met Gary McGregor heading out for a run and he joined me. We turned off Bilga and headed down to Cape Banks and along the woodchip track to Lapa then up Anzac to Malabar. That was a good hit out, and I think we went considerably faster than 5min/k. Along the way we spotted Kath cruising along Anzac. Gary and I jogged back home and I ducked in to see if any the kids were up to join me but they were still dead to the world. It was still only 8.30 so I headed out solo for one more circuit of Malabar and came home at 9am. Followed this with 100 situps. Satisfying run.

Keeping it up

After the exhausting Tuesday I got out for the prescribed 1.5 hour run which turned into 2 as I was enjoying running and as usual got my self into inpenetrable scrub around the old bunnerong power station.
The next morning I met the SWEAT group for my first attempt at Wild Wolleys. This was seven sprints around a hill at Centennial Park. It was fun but very tiring especially after last nights run. I am not sure how far it is but the best time was 2.00 even and I averaged about 2.28.
On Friday I went SCUBA diving off Malabar headland with Neil, Honor, Ed, Richard and Denise. It was good fun except that poor Denise became very seasick so we hiked back over the Headland while the others took the boat.
Saturday morning I went out for a slow 1.15 run to Cape Banks. Feeling very tired, and seeing as I have a three hour run tomorrow I took it easy.

Very Tired Tuesday

Another Choice Dive Site

I was diving in a Sewerage Treatment Plant all night and so missed the SWEAT session on Tuesday morning.

In the evening I was pretty tired but managed to do the session with Honor pacing meher bike. It was two 3km intervals with a 3min break then a 1km. It was exhausting but Honor was a big help and I completed them at 4mins/k.

Easy Monday

Today received my program from Sean Williams of SWEAT. It is an interesting mix of SWEAT training, long runs and local races. I am quite pleased that the first session today is a 20 minute easy run which I did with Honor and Serena on their bikes. We rode/ran down to Long Bay and back.

Summer Chill

Sunday 21st January 2007
I swam in the Warriewood to Mona Vale swim on Sunday morning and the water was bloody cold. Estimates vary between 16 and 14 deg. It wasn't an easy swim with the wind and current against us and quite choppy. I felt well enough the whole way but I was glad to feel the sand under my feet at Mona Vale. The surprise came when I went to stand up, then fell down. Apparently I was a little colder than I thought. I am a little foggy on what happened next but I know that my friends and the lifesavers showed a lot of concern. I am told that when I spoke only gibberish came out. After about 10 minutes or so I was able to walk to a car and get a lift back to Mike's place for a BBQ. Everyone remarked on my grey skin and blue lips. I needed a jumper on despite it being about 35 degrees. I must have been suffering from hypothermia quite badly but I must say, its quite pleasant. I never shivered or even really felt cold while in the water after the initial shock. It was only when I exited the water that I was suddenly aware that something wasn't quite right. I kept that jumper on all day and it was only a few hours after the event that I really felt "normal" again.
Thanks to Kath, Mike, Paul, Russel for the help.

That night I went for an 8k easy run about 8pm. Beautiful sunset.

Good Run with Honor

On Thu night I ran down to the Cathedral with Honor riding her bike. I have fitted a speedo to her bike so that she can ride ahead and pace me. We had plenty of slow sections along the way but also some good intervals including one where got to 3.3km/h. I held this for a few hundred metres, but that all I had. This felt like my limit. We covered about 10k and arrived at the Cathedral about 8pm to see an inspiring sunset.

On Fri I had a busy day at work and apart from situps in front of the box I took it easy. My legs are sore from the intervals.

Remarkable Woman

This link http://www.angelfire.com/nd/bobbigibb/ takes you to the remarkable autobiographical story of Roberta Gibbs who was the first woman to run in the Boston Marathon. She ran 3.21 in her first event and without a coach. Worth Reading.

SWEAT Training Group

After being recommended by "Blue Dog" and his friends, I came down to the SWEAT training group at Centennial Park at 6.15 this morning. I didn't know what to expect. As it turned out it was very positive experience.
It is run by Sean Williams (ie. Sean Williams Endurance and Training SWEAT) who seems to be very friendly and well organised. There were about 30 runners of all different fitness levels. One thing they had in common was that they were friendly, and clearly enjoyed coming.
After 10 minutes of warming up Sean divided us into three groups, based on ability. I was in the middle group and we ran three 1.6km circuits with a three minute jog in between. I then did a 1km circuit.
It was a good way to start the day and good to run with others who pushed me a bit. I plan to go to the SWEAT groups as often as I can.
The morning group runs every Tue/Thu at 6.15 finishes at 7.15. Cost is $10 per casual visit or $50 per month so its good value. There is a website with more info here http://www.sweatsydney.com.au/

Six Foot Track 2007

For the third year in a row I walked the Six Foot Track with Honor and Serena. This time Michele and my niece Kate (8) came along (second time for both) and Alison with her daughter Jane (8), and Anne with her two James (13) and Annalise (8).

We caught the train up on Saturday morning and after a leisurely start set off from the Explorers Tree at 1pm. It was a warm day and for the first time I think the first timers realised what they were in for.
We arrived at Cox's River at about 6pm and found the campsite deserted. So we had a peaceful night with yummy sausages on bread for dinner.

Next morning we set off for the Black range Camping ground at 10am via the Mini Mini saddle and the Pluviometer. These are big hills and everyone had their moments of despair making it to the top. One low point was when we thought we would have to ration water because Allum creek was bone dry. Fortunately the main creek running through the valley was flowing so we were saved.

I met a few runners training for the Six Foot along the way including Blue Dog and Sarge whose names I was familiar with from the Coolrunnings site. It was great to exchange notes with them and I hope I can get down to their training runs with SWEAT at Centennial Park.

It was a relief to see everyone at the Pluviometer summit safely but we still had 10kms to walk before the Black Range camping ground.

We arrived there about 6.30 and boiled up a big feed of pasta. Again the campsite was empty. We thought we would have to economise on cooking but then another walker called Ullrich turned up with a full bottle of Metho which he happily gave us. What a guy. So we enjoyed many cups of tea, coffee and noodles thanks to him.

Next day we set off at 9am for the 10kms to Jenolan. Miraculously we were able to get a last minute message to Alison's sister Susan to meet us at the road crossing to take our packs. She did and had frozen juice and cold sliced fruit for us. What a girl! So we enjoyed a pleasant walk for the final 8kms to Jenolan with the kids singing and dancing all the way.
We then caught the bus back at 3pm and after a last minute dinner in Katoomba caught the train at 6.30pm to arrive at Central at 8.30pm No injuries and happy kids.
Special mentions to:

• Anne for her never ending bag of goodies,
• Alison for constant smile and enthusiasm,
• Michele for improved fitness over last year and buying us the Trangia stove,
• Honor for being so good with the kids and always cheerful,
• Serena for being one of the first up the Pluviometer and carrying her pack all the way,
• Kate for being the first up the Pluviometer (she even ran!),
• Jane for never complaining and always keeping us entertained with her straight talking,
• James for giving me another male to complain to and running with me, and
• Annalise who never gave up or complained.

I think we all benefit on these walks, not just the exercise, but by spending time away from TV, cars, electric lights and all the comforts. Having to carry your world on your back, cooking on a fire, and sleeping under the stars is definitely a reality check.

Mixed Bag

A mixed bag week. Monday I ran to Heffron and on Tuesday I ran with Kath to the Cathedral. Honor joined us on her Mountain Bike. On Wednesday morning I ran only 5k with Alison and Anne and we did a fair bit of walking as we planned our Six foot track trip this weekend. Each day this week I have taken Serena to the Heffron and swum for about 1/2 an hour. As I write this I am sitting in the office getting paper work done so I can spend Monday completing the six foot track walk. I have kept up my situps of at least 100 a day but I haven't run Thu and Fri because I needed a rest.

Katoomba to Kanangra

Jan 6th 2007
Had Planned to walk this with Honor over three days but she was unwell so I went alone. This is a magnificent hike through the Kanangra Boyd Wilderness. I started at the Golden Stairs at Katoomba on Saturday at 7am. The track takes you down Narrowneck and into the Coxs River Valley via Tarros Stairs. The track is mountainous. It is one big walk down into the Cox's River and then a big walk up the other side to Kanangra Walls. 45km in total.

Tarros Stairs at Narrowneck

I arrived at Coxs River at 2.30pm and was stuffed. The heat was extreme, so I lay down on the bank and slept for three hours.

Coxs River below Mt Strongleg

Then I hiked up Mt Strongleg (well named) and camped on the summit. I had porridge for dinner cooked on my new Trangia stove (thanks Michele) and went to turn in for the night when 1000 flying ants rose up from the ground and landed on me. It was as if they had received the "Scramble" command from Ant HQ. Aerogard didn't seem to make any difference to the little buggers. When they landed on me they detached their wing like paratroopers making an Airborne assault and crawled up every orifice they could find. Fortunately they didn't bite. So I jumped into my sleeping bag and wiggled around till I had squashed them all. Then I lay still.

Then Ant Command sent in their second wave, the heavy bombers. A Group of orange wasp sized Flying Ants lifted off from a rocky outcrop about 4 metres away and landed en masse about 1M from my head. I was already snuggled up and was too stuffed to move so I sprayed some extra Aerogard over myself and went to sleep. Fortunately they never came closer.
I slept till 6am, waking up occasionally to see many small bats circling overhead in the moonlight.

After a hearty breakfast of porridge I set out for Mt Cloudmaker via Dex Creek at 7am. I got a little lost at Dex creek and had to backtrack but eventually I found a beautiful clearing with lovely water. I reached Cloudmaker at 11am. I boiled the billy here and had the last of my porridge. There is a log book here which made for interesting reading.

The track from Cloudmaker to Kanangra runs along a spectacular ridge which is a little hairy at times. The rocks on the ridge are loose and come almost to a knife edge so caution is needed

Typical Ridge Walk between Cloudmaker and Kanangra

especially when you are on your own. I eventually made it onto the Kanangra Plateau at 2.30 and ran the last 4km to try and make the agreed 3pm meeting time with Michele, Honor and Serena.

Over every ridge and around every corner of this hike were breathtaking scenes which make you contemplate the contrast between this ancient wilderness and the plastic and glass world just 50km away.

This is the first time I have hiked a significant distance alone and it has its advantages. I saw much more wildlife than usual and got much closer to it. No doubt because there was no talking, there were less footsteps and I was less distracted. Amongst the wildlife I saw were lyrebirds, bush turkeys, numerous wallabies, black snakes, goannas, black cockatoos, native pigeons, many different types of lizards. Another bonus is that I saw no other human until I got to Kanangra.

One of Several Black Snakes

As there had been two recent bushwalking deaths in this area I went well prepared with an EPIRB, GPS, compass, first aid kit, torch, plenty of food and water, maps, spares and clothing. I highly recommend this walk but suggest it be made over three or even four days for the average party. There are good campsites at Mobbs Swamp, Coxs river, Dex Creek.

After Michele picked me up we had a great meal at the Italian restaurant in Blackheath.

Looking at Kanangra Walls From near Mt Cloudmaker

Honors Deepest Dive at The Arch, Jervis Bay

This is a video of the dive to the Arch off Point Perpendicular, Jervis Bay. It is a fabulous site below the imposing cliffs. The Arch is a large natural swim through in the underwater cliff face. There are usually plenty of schooling fish and dense plant life on the reef. You never know what pelagic species will swim past such as seals, sharks or whales.
This is Honor's deepest dive and she was quite calm, but a little anxious about going through the Arch as you can see.
Highly recommended dive site.

Tired and full of food

Sun 31st Dec
Ran with Kath around Malabar Headland to the the Surf Pavilion at Maroubra then back up Broome St. Ran well. Then travelled up to stay the night at Peppers Resort at Leura to celebrate Michele's 46th birthday and get away from the New Year's in Sydney. Had great meal at French Restaurant in Leura that night and a bit of bubbly (Grant Burge Pinot Noir yum).
Mon 1st Jan
Next morning stuffed myself at Peppers all you can eat Breakfast buffet then tried to walk it off by going from the Golden Steps at Narrow Neck to the Leura Cascades via Federal Pass. Great couple of days but came back 2kg heavier.
Tue 2nd Jan
Tired from the walk yesterday but dragged myself out from a 10k walk and run in the evening. Had best of intentions of intervals but just too tired. In the morning did a 600m swim at Heffron. I haven't swum in a while and it hurt.
Wed 3rd Jan
Got up for a 6am run with Kath to the Cathedral then had to go to work for the day to dock a ship at GI.