28 March 2016

Garmin recorded masters track performances

Here are all the track races I have recorded with my Garmin from 2010.

Steady running from me only with one long run and a recovery ride the following day.PF pain is manageable but not feeling inclined to step things up for a while. Had some right Achilles tendonitis through the beginning of the week but that has gradually come good.
Weight is 60/61kg which is fine but when I'm not racing the tendency to stray from the paths of correct dieting are stronger!

20 March 2016

Milan San-Remo

Here's a catch up.
Following my heel injection I was going to take one or two weeks off running to see if the heel would settle down. As it panned out I took 3 weeks off, well it wasn't quite a holiday, I was getting up at 4:00am everyday and getting on the bike at 4:30am for an hour, working pretty hard for me at 30kmph. I managed to clock up my 1000th cycling lap of North Lakes, a 10km loop, so that's 10,000km recorded on Strava/Garmin probably since about 2011'ish. Amazing really as I only ride if I can't run! 
I'm on about 800 recorded laps of Roo+Lake (in reality probably run 2000 times in the 12 years we have been here).
Last week I started running again.
The heel is still painful but runable and something I will continue to monitor and manage. I will throw in more cycling days and continue on with my miriad of remedies: stretching it, ice rolling it, sleeping with the Frankenstein Boot on, wearing heel cups and running on grass where possible, avoiding speed work.
My pace has been pretty good considering the lay off and the weight is hovering around 60kg so won't be too far from form. I even managed a 22km easy long run this morning, it was on the road but I double heel cupped to add protection. I will give it a month and make an assessment. It's still 7 months till competition starts in Perth.

23 February 2016

Plantar fasciitis

The PF I have had lingering in my left heel for well over a year has flared up. 
It has got bad enough to affect my training - when every step you take hurts you tend to back off. 
I have kept all my runs short (10.6km) and run on grass as much as possible and no intervals. 
I have added gel inserts into my training shoes.
I have slept wearing the Strassburg Sock for about a year (a torturous passion killer if ever there was one). 
I have massaged my heel with the spiky massage ball. 
I have rolled my heel on an iced bottle and now ...
I have had an injection into the insertion of the plantar fascia - getting a needle stuck into an already painful sensitive area was no fun and is the last resort. When I suffered PF through 2012/13 in my Right Heel it was the injection that brought an end to 18 months of suffering, a year out of running (and onto the bike). 
This is my Olympic Year and I need to ensure that I give myself the best chance of running and performing come Perth in October/November.
So I will take a week off running to allow the plantar to settle down. It was back on the bike this morning, up at 4.00am out the door at 4.30am for 30km at 29.6km average speed on my undulating 10km loop. Dark till about 5.00am so I'm lit up , as ever like a proverbial Christmas tree, two rear flashing lights and my super dooper Cree Floodlight.

Why do we do this to ourselves?

Getting the needle

Fitness Mad Spikey Massage Ball 7cm

Cant wait for this little beauty to arrive from China , its gotta to be more comfortable to sleep in than the sock which I'm sick and tired of.

07 February 2016

North Lakes parkrun 16:24 1st

Yesterday I did the north Lakes parkrun but only did the 2.5km warm up. Conditions were windyu and humid about 23 o C at 7:00am start. Wet grass and Newton's are not best combination and went off easy behind a guy that flew off. It took 500m to catch him. First lap was 5:14, and I start lapping people soon after 2km. A record field, but still under 300 made for difficult overtaking choices , generally going wide, very wide and into the bushes a few times.
I aslo felt the effects of Fridays session the wind and humidity.
I heard 10:50 at two laps.
My finish time 16;24 was OK considering. I believe my current best case scenario 5000 is 16:00

30 January 2016

Long North Lakes parkrun 17:03 2nd

I got the timing right this morning, up at 5:00am (a lie in), out the door and running Roo+lake at 5:30 , cover 18.4km by 6:50am and ready to roll into North Lakes parkrun at 7:00am.
Absolutely saturated with humongous humidity I was trying to figure out a way to wring out my shorts and cap, as the slapping of the wet material against my legs was going to be annoying but without a dry pair available I had to make do. 
Peter Bracken rocks up when I'm on the line.
My concern was would a 10min break see me tie up?
At the start , typically my Garmin just goes into power down mode so I have to hit it twice and get left on the line!
I managed to pass all bar Peter by 200m and tried to tuck in behind but I never really managed to get there.
I managed to open up with a 3:30km then got quicker till the 5th km where I succumbed to tiredness and ran another 3:30, to finish up with a 17:03 which was good going considering I felt stuffed before the start. Pete ran 16;44.
I ran 2.5km back home for a 26km in about 4:08 average.
58.9kg after that run !

I got away poorly Pete led start to finish

overtaking lapped runners was difficult

Probably lost at least 2kg sweat

26 January 2016


5 x1km is a tough session I run from home whilst I wait for the schools to get back (for the track at Nudgee to reopen). 
I run a 2.5km loop warm up - its 91% humidity and 24 O C (the Apparent Temp was 27.7 C at 5;30am!)
I wore my  Asics Sortie Magic shoes which I bought in Tokyo which are magic but now that I have broken them in, I will reserve them for racing. No top again.
The 1km loop is about 1030m long, it has 6 turns (zoom in on the map below) and the first 400m is uphill. A tough tough circuit and I work very very hard. 
I noticed last week that my tendency to really strain (neck and arms) when I want to push the effort was causing the normal detrimental effect on performance so I really have to talk myself out of over straining and trying to remain relaxed even though the lactic is causing through my veins making me want to do the opposite to 'relax'. 
My recovery is a 100m walk back - I used to always slow jog it but a walk now feels right. 
Last week I wretched after the session, this week I finished and headed for the grass , to get on my hands and knees with a wretch as I  recovered (this is directly opposite and outside my house!).
The sweatage was immense.
Why do we do this to ourselves? 
Its crazy how hard we push ourselves, 
I think sometimes I train harder than I race.
The last three efforts were 3min K's. Good shape but not race fit.
Another 2.5km loop warm down.

25 January 2016

Massage Bar

The back/rib issue has lingered on way longer than I expected and has limited my speed work (intervals). It is still painful to deep breath. 
I also have very minor soreness in the left Achilles heel and tendonitis in the left knee.
I have increased my mileage (over 100km is unheard of for me! 107km last week!) and kept to a monks diet.
I'm about 61/62kg pre run - 59/60kg post run. 
I'm in good shape but need the speed work to be able to race on the track. 
The State 5000 is on 11th Feb and the State 10,000 26th Feb. 
I think the 5 will be a little too soon for me but might still race, the 10,000 should be OK.
The mornings have been ridiculously warm and getting up at 4;30am for a 5;00am start doesn't help too much. Yesterday I drove over to Scarborough for 25km  (4;06 K's) .
It was tough going out with a wind in my face but coming back you get no breeze  and the humidity coming off the ocean knocks you about.
I bought a massage bar for evening TV viewing exercise, much easier to use than the large foam roller.$23 on ebay.

12 January 2016

Renegade Master

This cartoon tickles me!
Like this morning when I'm running 5 x 1km laps around the houses wearing nothing but shorts and heart rate monitor. Sweating buckets, old enough to know better, I sometimes think of my neighbours peering out behind the net curtains thinking "who or what the hell does that scrawny glutton think he's doing !"
Well actually it probably doesn't happen much because no one else is up at 4:30am and we don't have net curtains in Queensland!
5x1km with 100m walk jog recovery, feeling stuffed!

10 January 2016


The back/ rib injury is taking an eternity to get better but is very very slowly getting there. Only feel comfortable or capable of steady running but have thrown in a couple of casual grass interval sessions to get the heart pumping , need to do more.
Today ran twice roo+lake and lost 2.5kg even with three drink stops, it was very uncomfortable. At least I have now seen my goal weight on the scales ~ only I need to see it before my run!
Will run a set of km intervals on the road on Tuesday morning and determine if I'm up to racing yet.
It was another 80km week for me.
Pre run

Post run

27 December 2015

5000m racing in Japan

Wanted to give you a flavour of running in Japan at the track  on the day of 5000m races.




And here is a video of a Shinkansen going through a station at warp factor 5 !


21 December 2015

2015 Racing Review

Jan 24th I ran the Queensland Open 3000m Champs and was happy with 9;16.

Feb 26th 5000m in 15;54 at the State Open Champs - very close to my goals 15;51 and 15;49 but not quite close enough.
28th Two days later I backed up with a 15;56 at North Lakes parkrun treating it in my mind as a tempo run! 

March 5th QUEENSLAND Open 10,000m Champion 
at 53 years of age! - my 'racing' performance of the year. Run in really hot, really humid, windy conditions 33;43.

April 3rd Sydney Australian Masters Champion M50 10,000m Champion 33;03 
April 5th Sydney Australian Masters Champion M50 5000m 16;05

I noticed a drop off in my performance following Nationals as performances deteriorated and I ended up with a hip injury which I struggled on with for a few months.

24th Noosa 10km Road 4th Overall 34;03

June 14th Launceston 10km Road 33;19 - brewery tour and pub crawl with the HuRTS boys took me months to recover from.
Launie was freezing cold, white long sleeves gloves and beaney

July 5th Gold Coast Half Marathon 73;20 ran with the lead group of women for a few K's then by myself for 10km.
I'm behind John (Barts)

August 16th Gladstone Botanic to Bridge 8km 26;41 2nd overall to Jackson Elliot, $500 first M45.

I took two weeks off running to give the hip issue a chance to resolve itself - I cycled everyday in the interim. The break from running seemed to work but hated getting swooped by maggies.

I turned 54
A racing reunion that took 35 years ! 
Oct 10th QMA State athletics facility;Treesey and me 3000m Mike was the victor in 9;28 with me 9;32
Oct 24th Sandgate parkrun Treesey again victorious 16;25 to my 16;28 
Oct 31st North Lakes parkrun 16;10 a pleasing return to form but then I go and  injure myself gardening!

Nov 16th Tokyo Japan 5000m 16;21 (Mike ran 16;16) if only Andrew Green, Mike Trees and I were in shape we'd have been comfortably run sub 16 minimum (Andy close to 15;00)
Mike and I behind #36 and #35 in a field of 50 runners, with 37 heats!

Nov 23rd Otawara Marathon festival Japan 10km 34;57 6th M40.  Japan is the spiritual home or World distance running.
Another two week break from running but this time I was unable to cross train on the bike - dieting for the first time ever meant the comeback wasn't quite as tough as normal. 
Mid December and I resumed training with the back very slowly getting better.

The motivation is higher than ever for training and  racing in 2016 with some unfinished business at M50 5000 and 10,000m. 
55 years old in September and World Masters Athletics in Perth in October.

20 December 2015

Beer and rice

I took two weeks off running following Japan to try and let the back injury settle down.
My first week back was just steady 5.6km (Roo course) and the following week I managed a week of steady Roo+Lake 10.6km in the Turkish bath like conditions that are a Brisbane Summer.
The back is very gradually getting better, less painkillers required better sleeping.

Japan has been a huge motivating factor for me. M50 Goals (3/5/10/Half) that I had long written off are now back on my radar.
The innocuous injury has given me a warning that over the next 12 months I need to be careful not to make any mistakes as I build up to Perth 26th October 2016.
Perhaps one of the easiest but also the most difficult ways to improve performance is dropping weight. I'm around 63kg and think if I can get to 60kg I will be at peak. I'm worried that increased mileage over 100km a week will lead to injury as it has in my past , so I am actually going to watch my diet for perhaps the first time ever!
I'm cutting beer, soft drinks, chocolate, biscuits,  cake and I'm going to be careful with portion size.
Just as well I gave away the sack of rice and carton of beer that were my prize in the 10km!
Beer and rice ; thank-you but no thank-you

6th M40 34;59

29 November 2015

Tokyo 10km 34:57

Managed to nab the inside lane this time

Cold and wet = gloves and beaney

It was painful

The Japanese Victory blessing I pinned to my Team Victory singlet didn't work

Following on from the track race I was in no condition to run till the following Wednesday when I met up with Mikes club, Namban Rengo ~ Tokyo International Runners Club.
With the track closed for resurfacing , club founder Bob Poulson (Bob's blog ~ http://bobs-training.blogspot.com.au) swapped the session to nextdoor Yoyogi Park.
Unfortunately it bucketed down all evening and we were absolutely drenched. Mike and Andy sat out the session, 2km, 3x1km, 2x500m.
My back continued to give me pain which I described as like a 300lb bear jumping on my back and squeezing! It was really difficult to breath deeply and it achedlike feck!
 I got through the session and headed to the Hachimanyu bath house, another club ritual.
The steaming hot baths eased my back and I was able to enjoy an Indian meal following and a few beers later at the Aldgate an old English style bar in Tokyo.
I did not run again till the following Monday's race north of Tokyo as part of the 28th Otawara Marathon festival.
Another Bullet train journey at 300km an hour!
Conditions were cold and raining, a couple of thousand runners, starting with 800m around a track then a level out and back course.
I started hard and was able to hold Mike for the first 2km.
The town itself puts on this race and makes an immense effort at getting volunteers to help. The organisation was amazing and it seemed like the whole town came out in the rain to cheer us on. I think I got lots of special cheers being a rare Westerner. The gap ahead to Mike got wider and I couldn't hang onto any of the guys passing me. We finished with another lap of the trak. My official chip time was 34:57,  Mike ran 34:05.
Mike was 3rd over 40 and I was 6th over 40, a beautiful inscribed metal medal and certificate along with a carton of Asahi beer (race sponser) and a sac of rice! I kid you not! Mine was alcohol free but Mikes was the proper 5% Asahi we'd been drinking during the week! I gave my beer rice prizes away to Hiroe, a former triathlon prodigy Mike used to coach, who had hosted us during our stay in Otawara.
Quality medal for 6th over 40.

It's hard to put into words how beautiful these trains look and how incredibly fast they travel.

Asahi Super Dry sponsor for 2020 Tokyo Olympics and Otawara 10km

35 years since we last raced together at the 1980 English Schools Cross Country Championship in Newcastle UK.

28 November 2015

Tokyo 5000m 16:21

We planned this race about 12 months ago, Mike lives half in Tokyo half in UK, and in previous years had run some super fast times at these meetings in perfect conditions. Unfortunately our physical condition was disastrous . Andy Green 5km road 15:31 at 52 in May this year and 31:30 10km road was a non starter!
Mike put out his back (disc and nerve related) after running with me in October, and I managed to injure my own back (ribs) the week before going to Tokyo.
I thought I'd be fine as I was able to run steady post injury but following on from a tempo run around the Imperial Palace in Tokyo the Wednesday prior (36:00 10km) [ 2nd overall on the one lap 5km loop Strava segment!! ] I was in a shocking state, back ache pain and spasm.
I was unable to run the next day and started downing the anti inflammatory drugs like they were smarties.
Not suprisingly I had to cancel my original intention of running a 10,000m the day before!
Race day dawned and early on, the conditions were perfect, about 15oC and overcast for Jack's (Andrew's 23 year old son) race, but the clouds had cleared and the temperature had climbed to 20oC with the humidity had up to Brisbane levels by race start!
We were allocated the 2nd row of the outside bend!
I got off to a shocking start, unable to get off lane two or three for two laps I drifted to the very back of the field before I was able to hug the inside curb.
I settled down and slowly started to move through some of the others. My back was sore and mentally I was struggling. Mike had  gotten off to a flyer, hugging the inside lane and running in a nice group at some stages.
Mike #47 me #46
I caught Alexander Holm Viborg, a Danish research student studying 'sugar' at Uni in Tokyo (runs for Mikes Namban Rengo Tokyo running Club). I managed to pass him but he clung onto me.
I worked hard to pass a few more guys but the effort to get off the race line and around was immense. I could see Mike up ahead coming back to me and at one point he was the next guy ahead of me albeit with a 50m gap!
Alex and a couple of the other students out kicked me but I gave it everything.
Post race Andrew told me I was the biggest guy in the race ~ height and weight !
When the Uni students had finished their respective races they went up to their coaches and bowed their heads reverentially whilst the coaches appeared to bollocks their charges, when this was finished the kids bowed again.
Deep respect.

Japan is truly the home of distance running ~ you gotta go and just experience it.

Andrew Green said I was the biggest guy in the field (that's a first) height and weight

My prayers to the Shinto gods of the track went unanswered!

This one was posed! Tucked in vests/singlets or you could be disqualified!

37x50x5000 made for the biggest field in a track race I can ever remember running in (ours was race 13 with seed time 15:30 ! )

Little wonder I got a shocking start

Mike got off to a flier and nabbed an inside lane position

Great support all around the track and the effort these kids put in was phenomenal (at finish coach bow berate respect)

Mike had his own injuries leading up to this race but his focus and professionalism have inspired me for 2016

I'm going to run with one of those headbands ~ super cool

No Mike I'm not quite that far behind you! I started to catch him and at one point he was the next runner ahead of me on the track but he still managed his standard 5 second win😕

My back and the effort making me run hunched

the races are organised by the university students for the university students, entry cost ispeanuts money is saved by hand painting our own numbers/bibs

Mike cropped this shot to give me future motivation

It was such an amazing experience even though our goals went well wide.
The universal language I'm giving it everything and so was he.

Alex , me Mike, Andrew and Jack