Findings

Imaging appearances are consistent with plantar fasiitis with thickening and increased signal demonstrated of the proximal plantar fascia at its insertion on the medial aspect of the calcaneus. Reactive intraosseous oedema is also demonstrated within the calcaneus at the plantar fascia insertion. The calcaneus otherwise appears normal, in particular there is no evidence of a stress fracture or other pathology.


Which is a good result!, the PF was, as we expected and the oedema (bruising) will heal with rest. The PF is harder to treat and none of the additional techniques have a magic bullet or guarantee. I was thinking of giving the  lithotripsy a go but at $500 for 3 (or 4 if required) treatments , no rebate from medicare and possibly nothing from private health insurance it is an expensive 'possible' remedy! 
Other treatments suggested including injecting my own blood platelets into the area and sticking an 'angina' patch on the area.


I have been out on the bike the last three morning cycling 3 X Cadel (28km) each morning in 75mins. It burns up the same calories as my normal 10.5km run.
I shall take two weeks off running and assess things from there.

3000m 9m13.56 M50 Qld Rec

Sat 8.25pm SAF Nathan Qld Open 3000m Championship 9;15.56  22nd


Insane Yes! 
The heel has really been painful and NOT just in the morning. 
I have to take time out and undergo treatment to get it better.
You my Running Brothers  can imagine how disappointing that is going to be?
Up until the last few weeks I was in top shape and though the injury has started to  impact training (significantly slowing me down and preventing me from training on the track this week).
However I knew I'd still have a respectable 3000m in me, so decided to give it one 'last Hurrah' before my holiday! 
The opportunity to race against the States best in evening conditions does not present itself often and even though mentally today I was 'impaired' (I didn't think I was in top form), I wanted to put a 3000m on my Seasons Best side bar below (you never know when your last race could be!).
Conditions were;


25.2C/77.36F/76%/6kphGusting16kph


I arrived at the track at 7.00pm, Nathan is very elevated and you can see for miles, I looked out from the car park and saw a huge storm cell flashing every second with lightning. Far enough away I thought for it not to trouble us but it did cause the wind to lift above normal night-time levels. 34 athletes were entered so like the 5000m a fortnight ago it was going to a fast start and a huge crowded field. 
I got drawn #2 outside of Gerrard Gosens and his guide Dennis Fitzpatrick. 
The first 200m was 32s and that was the easiest 32 I've run in some time! 
Runners swarmed around me as I took the inside lane option and tried to resist starting too fast.
68sec for 400m, 2m58 for 1000m, 4m10 at 1400m must have got through 1500m in under 4m30. 
Gaps were opening up and as ever I felt pretty isolated in such a big field!
Ran through 2200m in  6m44 and 2600m in 7m58 as I slowed. 
Just up ahead of me at the finish was Clay Dawson who finished in 9m09 paying me back for my cheeky 5000m ! (nice to meet you Clay!)
Others who got payback over me from the  Qld 5000m Champs were;
Grant Williams 8m54, Adam Hulme 8m55, Drew Williams 8m59 and Peter Bock 9m06.
On face value you'd think I'd be disappointed but I know I am a better 5000m runner. The speed is going with age and even though the Age and VO2 Max equivalents ( See this ) suggest I might run 9m03 to 9m10 I am not so sure!


Ronnie Peters 9m19 when set was the Queensland and Australian M50 Record before the devastation wreaked by Keith Bateman (8m59). 


Today up front Patrick Tiernan is fulfilling his young promise, State Champion at 18 in 8m20.
I was also impressed with Matt Carlsson's 3rd place in 8m29. I think that might be a breakthrough performance for him.
The results were;



Men 3000 Meter Run QLD CHAMPS Open
================================================================
    Name                     Age Team                    Finals
================================================================
  1   322 Tiernan, Patrick    18 UNQ                    8:20.48
  2   104 Bulmer, Daniel      22 GCV                    8:25.96
  3  1030 Carlsson, Matt      21 UNQ                    8:29.14
  4  1194 Eastwell, Luke      19 GCV                    8:32.78
  5  2222 Craig, Anthony      32 DAC                   X8:33.31
  6   538 Plummer, Adrian     21 GCV                    8:33.87
  7  1106 Yarham, Glen        20 IPS                    8:38.76
  8  1123 Hosking, Michael    27 GCV                    8:39.78
  9   395 Chambers, Charles   19 GCV                    8:40.90
 10   486 Twist, Jay          24 UNQ                    8:41.73
 11   658 Labinsky, Neil      33 MAR                    8:48.96
 12   311 MacCronan, Ben      20 UNQ                    8:51.67
 13  1102 Williams, Grant     23 UNQ                    8:54.80
 14   736 Hulme, Adam         25 USC                    8:55.16
 15   682 Thomas, Jordan      20 QE2                    8:56.45
 16  1294 Whiting, Michael    35 PAC                    8:58.39
 17   981 Williams, Drew      23 PAC                    8:59.10
 18  1051 Laverty, Jamie      22 PAC                    8:59.95
 19   989 Bock, Peter         30 MAR                    9:06.29
 20   689 Zenonos, Aristo     19 QE2                    9:07.77
 21  1188 Dawson, Clay        31 IPS                    9:09.48
 22  1164 Sweeney, David      51 UNQ                    9:13.53
 23  1303 Bourke, Matthew     35 GFR                    9:38.09
 24  1122 Hall, Jason         37 QMA                    9:42.69
 25   401 Collins, Robert     23 MAR                    9:45.12
 26   472 Simmons, Barry      44 GFR                    9:45.53
 27   950 Gosens, Gerrard     42 TWH                    9:52.26
 28   660 Litfin, Tony        49 RNB                   10:11.25
 --   261 Crew, Andrew        32 MAR                        DNF


Seeing the Consultant on Tuesday.

MRI

I had an MRI on Thursday, and will see the Consultant again on Tuesday to get the results. I am expecting a spell on the sidelines. There are some amazing treatments for PF and I hope one of them works for me. Probably going to have Ultra Sound guided shock wave treatment (cant remember the scientific name began with 'L')
Some beautiful pictures of my ankle, amazing clarity as you scroll through mm by mm of your insides.

8 X 800m

Sun 5.23pm Nudgee 8 X 800m 200m jog recovery


27.7C/81.86F/65%/13kphGusting20kph = Windy!


#1. 2:30.79  149bpm
73.59  137
77.20  161


#2. 2:33.63  155
75.36  146
78.27  165


#3. 2:33.33  157
74.39  148
78.94  167


#4. 2:35.13  158
77.79*  150
77.34*  168


#5. 2:32.60  161
74.51  152
78.09  170


#6. 2:32.76  162
73.76  153
79.00  171


#7. 2:32.90  162
74.33  154
78.57  171


#8. 2:26.10  165
72.41  156
73.69  174


*Hit lap button late! 
Ran in flats with orthotics. Redoubling efforts to contain worsening PF- foot exercise (Ball rolling/Achilles stretches) and icing. Seeing consultant on Thursday. During rep session felt 'ok' but after is another story!
Considering the wind this session was fine.



Sat. 4.43pm 10.48km Roo+Lake  46;27  4.26 K's
Fri. 5.24am 10.57km Roo+Lake 47;22  4.29 K's
Thu. 5.28am 10.6km Roo+Lake  48;20  4.34 K's


Looking forward to seeing the Oceania Results  come out of NZ .


http://www.oceaniamastersathletics.org/champ_res.html

10 X 400m @

Wed 5.00am Nudgee 10 X 400m 120m jog recovery


23.7C/74.66f/96%/Calm


68.61  141bpm
70.67  149
71.08  149
70.20  149
69.00  152
69.38  153
69.88  154
69.24  156
69.50  156
67.54  157


This is amusing;



I thought they should make one about running! but they already have!!
and of course there is a whole raft of similar stuff;
It tickled me when I heard "planta fasciitis"  also' We better check McMIllans calculator for the equivalency conversion'

parkrun New Farm Park by brizzygooner at Garmin Connect - Details

parkrun New Farm Park by brizzygooner at Garmin Connect - Details

6 x 1500m

Nudgee 4.00pm 6 x 1500m 500m jog recovery

Very humid but not actually raining for a change, quite windy so after first rep 4;55 decided not to time them enjoying the freedom to forget about splits and forget about chasing down seconds. Intending to get back into McMillan 10k session 3 x 3000m (i adapted it from 3 x 2miles as miles no longer have meaning for me in my metric running World).The PF in right foot was very sore might take tomorrow as a rest day. I was fortunate on Saturday to not feel it too much during race but of course after was a different story.

Park Run New Farm Park 5km 1st 16m31

Sat. 7.00am New Farm Park Park Run 5km 16m31 1st
23.5C/74.3f/94%/Calm!


I was undecided whether to run Masters 5000m or make my début Park Run on Saturday morning.
I checked the weather and noted locally we were being buffeted by 30kph winds but in the city it was much calmer. That made up my mind, no chance of fast times if it windy at the track.
Got to New Farm and did a minimal 2k warm up said hello to Dennis Fitzgerald who gave me a few tips about the course. about 150 runners of all shapes and sizes, some with strollers and some with pet dogs. Besides Dennis and Glenda Bannaghan, few recognisable faces. Narrow start but was able to position myself on the start line. Cement  pathways were damp and with the first K having a number of sharp turns I took care and rounded them wide and slowly. I followed Dennis as he'd raced the course 2 or 3 times previously. After a K the course was fairly straight forward out and back along the pathway beside the Brisbane River up as far as a U turn at the Bulimba ferry terminal . Dennis had said he wasn't in normal full fitness shape as was struggling with some niggles post hernia operation a couple of months ago. So it was a surprise that well into the second K Dennis was still leading the way and I wasn't making up for a reserved first K. At times I thought Dennis might even gap me, but as we got to the turn around I felt him dropping pace and was finally able to pass and kick on. Running back to New Farm I passed the rest of the field and held on to a steady pace until the finish. I will claim an Open race victory as the opportunities in the future will be more and more limited! When I first came to Oz in 2004 and started running again, Dennis was without doubt the King of Brisbane fun runs, a multiple winner of many many road races and  this was my first ever victory over him (injury granted) but I'll take it ; )
My time was 16;31, Dennis was 16;50. 
My time fell short of Ronnie Peter's age grade record 89.58%  (17m36) mine was worth 89.30%.
These races are a great addition to our running calendar. Each and  Every Saturday morning, my thanks go to the organisers and volunteers who generously give their time so we can have a bit of fun and it is all for free!.
Here is Dennis showing me the way after about 500m I just worked out that the art structure to our right spells out FLOOD was erected to commemorator the 1974 flood.

New Farm Park Run web page is here


Here is the the same view 12 months ago! Rather appropriate!

The Descendants

5.30pm 10.63km Roo+lake 42:10 3:58 K's
I am running like George Clooney in The Descendants,PF in right foot a real pain.
Good film, the Mrs sobbed! My style at 1m33...

8 X 1000m @ 3m10.27 160bpm

Up at 4.30am in total darkness to get to Nudgee by 5.00am .

It continued to rain through the night so that in the 24 hours to 9.00am this morning we (Redcliffe) had got 234mm of rain (just over 9 inches). I arrived at the track and realised what a nutter I must be to have even contemplated running in that deluge!

The infield had about 30 ducks and 20 Ibis, whilst I had two friendly Plovers on the outside of the first bend who welcomed me (dive bombed me for the first few laps of my warm up). Not unexpectedly I had no running company at all.

Stripped off the session (save the shorts) and cracked on with it.

Workman like performance , very consistent and great to get a long session over before work in shite conditions!

22.2C/71.96F/98%/4kphGusting9kph (felt calm)

200m jog recovery in aprox 2mins.

3:10.82  151bpm

75.04  138

77.77  160

38.01  162

3:11.13  156

74.64  144

78.45  163

38.04  167

3:11.08  159

75.26  148

76.92  166

38.90  170

3:10.75  160

75.46  148

77.68  168

37.65  171

3:09.90  163

74.41  151

77.63  170

37.86  173

3:10.56  164

74.19  154

78.65  171

37.72  173

3:10.03  165

74.06  154

78.00  173

37.97  175

3:07.95  166

75.71  155

76.28  173

35.96  177

Rain Rain Rain

Last year around this time we  had so much rain that the city and indeed the whole State flooded. There was loss of life and immense damage. A year on and we are currently experiencing similar rain falls!
An incredible amount! Redcliffe is my nearest weather station and it is reporting we had 80mm in the 24 hours to 9.00am this morning and we have had another 153.6mm from 9.00am to 6.30pm this evening!
This morning I managed to evade the rain for the first 5 mins of my run but got saturated after that.
Checkout the running rain total here
My pool has already gone a strange green colour!


Tues 5.30am 10.67 Roo+Lake 47m19 4m26 K's
Mon 5.30am 10.53km Roo+Lake 46m19 4m24 K's
Sun Rest 

5000m Queensland Open Championship by brizzygooner at Garmin Connect - Details

5000m Queensland Open Championship by brizzygooner at Garmin Connect - Details

Interesting run pattern!

Managed to get the heart rate up to 184bpm which is about as high as I can go.

Worked real hard.

5000m 15m57.66

Sat 8.30pm St.Lucia Queensland State  5000m Championship 15m57.66 12th Open


24.5c/76.1f/75%/9kphGusting15kph

Well you know how I am about wind? I check the isobar charts on a race day to see if conditions will be good! Saturday was supposed to be calm but it wasn't, however saying that, I got to the start line and for all my niggles I felt good. 
I lined up with 36 others - yes 36 others! for the Queensland 5000m championship at about 8.30pm on Sat night at University of Queensland track St.Lucia. 
With that many running of course it was always going to be a blistering start just to try and get track position to run normal pace. I tried to hold back but still went through 1000 in 3:00. 
Large groups of runners and I tried to shelter as much as possible.
Got to 3000m in 9:30 and started to move through the youngsters. This is difficult because you feel as if you have made an effort to catch and you 'deserve' respite and to sit in for a while? No, go straight past them but the cost is expensive. 
I was happy with the effort I put in. 
I past Peter Bock ( no not the deceased Racing Driver) who has run 4:06 this year and 3:49 previously, I past Brendan Wheelan with a lap to go (he told me he ran through 3000m in 9m12 !).
I was happy to run sub 16 but dissapointed I could not run sub 15:50 in this  field running with the States best. I got lapped by 3 guys and probably finished about 15th 
I went through the bell in 14:44.


The race was won by Queenslands best (Michael Shelly excluded), my fellow Gladstone 8km Winner, Jackson Elliott. He is sheer class. Probably did not break 14 but he would have had to have run a huge amount of overtaking and lane two bends. 
2nd was Queensland previous longstanding best runner Peter Nowill . Now in his early 30's Pete has run some world class times over the barriers.
Third was Patrick Tiernan. He is a great prospect just 17 years old. He was 14th in the Gold Coast 10KM running 32m26. Look out for his name in the future.


I must look again for that Perfect Race if I am to achieve my goals.
I went straight from the track to a party and am feeling $hite right now ,not sure if I will get a run in today the PF is very painful and the hangover just as bad!


The Results are in and I am pleased to see I beat Grant Williams and Clay Dawson who beat me in the Cool Night Classic, Clay also beat me in the Bridge to Brisbane.
I beat Drew Williams who beat me by 30secs in the Bridge to Brisbane and  he also beat me at Gladstone in the Botanic to Bridge.



Men 5000 Meter Run QLD CHAMPS Open
================================================================
    Name                     Age Team                    Finals
================================================================
  1   132 Elliott, Jackson    31 GCV                   14:12.32
  2   111 Nowill, Peter       33 UNQ                  14:29.89
  3   690 Crook, Daryl        24 ASR                  14:57.56
  4  1123 Hosking, Michael    27 GCV              15:03.28
  5   486 Twist, Jay          24 UNQ                    15:18.76
  6   119 Nispel, Patrick     32 UNQ                  15:25.02
  7   658 Labinsky, Neil      33 MAR                 15:40.15
  8   682 Thomas (U23), Jord  20 QE2              15:47.69
  9  1042 Haigh (U23), Jacks  20 PAC              15:48.65
 10   311 MacCronan (U23), B  20 UNQ         15:55.13
 11   379 Barton (U23), Davi  21 QE2              15:56.45
 12  1164 Sweeney, David      51 UNQ            15:57.66
 13   989 Bock, Peter         30 MAR                 16:00.58
 14  6627 Whelan, Brendan     39 TNS             16:01.09
 15  1102 Williams, Grant     23 UNQ               16:03.61
 16   981 Williams, Drew      23 PAC                16:10.52
 17  1188 Dawson, Clay        31 IPS                 16:11.59
 18   736 Hulme, Adam         25 USC                16:24.04
 19  1136 Simmonds, Jamie     37 ASR              16:40.91
 20  1142 Hamann, Ralf        44 INT                  16:50.79
 21  1122 Hall, Jason         37 QMA                  16:55.70
 22  1055 Mahony, Francis     51 ASR               17:18.49
 23  2033 Langelaan, Tony     46 VIC                17:46.17
 24   660 Litfin, Tony        49 RNB                     18:20.86
 --  1061 McTaggart (U23), B  21 UNQ             DNF
 --   950 Gosens, Gerrard     42 TWH                 DNF
Same Race

Men 5000 Meter Run QLD CHAMPS Under 20
================================================================
    Name                     Age Team                    Finals
================================================================
Section  1
  1   322 Tiernan, Patrick    18 UNQ                  14:41.32
  2   396 Chambers, Courtney  17 UNQ            15:49.67
  3   689 Zenonos, Aristo     19 QE2                  15:57.18
  4   566 Hagan, Patrick      19 QE2                   16:10.93
  5   725 Blake, Sam          17 MAR                   16:18.52
  6   718 Anderson, George    18 UNQ              16:29.98
  7   854 Watkins, Julian     18 FTA                    16:53.23 
  8   865 Hadfield, Louie     17 PAC                   16:54.69
 --   395 Chambers, Charles   19 GCV               DNF

Friday  Rest
Thur 5.30am 10.59km Roo+Lake 46m40  4m24 K's

10 X 400m @ 67.62 151bpm

Wed 5.30am 10X 400m - 120m jog recovery Nudgee


20.6c/69.0f/97%/2kphGusting4kph


69.20  135bpm
68.96  146
68.40  150
69.18  149
66.86  153
67.63  154
67.10  155
66.66  155
67.02  157
65.22  158


I think the best set of 10 I have done this season and possibly as a Master, great conditions, even  if somewhat humid (97% !!). Had to do them in spikes as the track was wet from all the rain we have had over the last two days.
Getting up at 4.30am is now in darkness.


Tues 5.30am 10.55km Roo+Lake 45m22  4m18 K's
Mon 5.55pm 10.55km Roo+Lake 46m42  4m26 K's
Mon 5.45am 5.7km Roo 26m35  4m39 K's

3 X 2000m + 400m

Thur 5.31am 10.56km Roo+Lake 48m22  4m35 K's


Fri 5.50am 5.7km Roo 26m09  4m36 K's


Sat 5.11pm 10.56km Roo+Lake 45m05 4m16 K's


Sun Nudgee Track 11.00am 3 X 2000m


24.4C/75.9F/65%/17kphGusting24kph


Too windy! 
Normally I prefer not to time windy sessions as the slow times induce negative thoughts,however I persisted today but kept the Garmin on heart-rate so that I couldn't see what the wind was doing.
Jogged 400m recovery.


#1 6m36.27 159bpm
75.00  140bpm
79.10  160
79.50  161
81.75  164
80.92  166


#2 6m30.94 164bpm
76.19  145bpm
78.87  166
78.53  168
78.95  170
78.40  171


#3 6m24.33  167bpm
73.09  145bpm
77.90  169
78.88  171
78.85  174
75.61  175


400m 
63.38  146


Noticed that the wind had dropped after I finished the session having jogged 600m of my recovery and decided to run a flat out 400m (madness!) .
Ran 63.38  (146bpm) which is as fast a rep as I think I've run as a Master.
The high (for me ) heart rate up into the 170's shows these longer interval sessions elicit the race intensity work I was seeking.
Hoping the PF does not get any worse as I am hobbling around in between track sessions.
Racing next Sat in the State Open 5000m Champs. 

4 X 1500m

Wed 5.00am Nudgee 4 X 1500m - 300m jog recovery


23.5C/74.3F/93%/2kphGusting4kph


4m52.18 - 149bpm
75.56  123
79.40  156
78.58  158
58.64  161


4m54.60  155bpm
75.31  142
79.60  162
80.08  164
59.61  166


4m53.70  161bpm
75.26  147
79.06  165
80.05  167
59.33  169


4m49.80  165bpm
76.36  151
79.10  167
78.88  171
55.46  173


I nearly puked on the last lap of the last rep - the effort , my heart rate and the humidity!
Forecast to get up to 36C today (96.8F) !

The King is Back!

Hot Town Summer in the City

Cool Cat looking for a Kitty


Man it is hot!





This morning I'm back to work so was up at 4.45am for a sweaty jog along the grass pathways beside the cycle paths in North Lakes. Could barely move!


Tues 5.21am 10.52km Roo+Lake 48m48  4m38K's  - 25.4C/77.7F/85%
Mon 6.44pm 10.57km Roo+Lake 46m12  4m22 K's - 28.8C/83.8F/76%


According to the Bureau of Meteorology, Brisbane topped out Monday at 33.5C/92.3 but at my house it was 34.1C/93.7F.

5 X 1000m - 200m jog recovery @ 3m09.75

Sun 5.00pm Nudgee 5 x 1000m 200m jog recovery
Hot humid windy, I had spent the day at Dicky Beach.


28.1C/82.6F/65%/11kphGusting20kph


Wanted to get back into longer reps but the wind would have made anything over 2.5 laps just too arduous, so I decided on an easier option to get me started.


3m09.56 150bpm
3m11.34 158
3m10.29 161
3m11.49 163
3m06.27 166


Tough conditions, but it was a start. PF is giving me more gip so icing, rolling the golf ball and strapping a towel, as well as the night splint Strasbourg Sock.


Sat 5.56pm 10.57km roo+lake 41.34 3.56k
Fri 5.54pm 10.64km roo+lake 42.12 3.58k
THU 6.33am 10.55km roo+lake 48.29 4.36k
Wed 4.49pm 10.6km roo+lake 45 Garmin switched itself off again - must be knackered after just 15months!
I saw a large black snake on Saturdays run, came upon it real quick, it wriggled off the pathway pretty quickly! Last week I saw a baby Brown snake after finishing my run, on the path opposite our house, these can be deadly, I got Max and Lily out to have a look, you have to keep your distance.

10 X 400m @ 68.46

6.00am Nudgee 10 X 400m 120 m jog recovery (90sec) @ 68.46
18.7C/65.7F/82%/6kphGusting5kph

69.94 137bpm
69.60 146
68.20 149
68.06 152
68.26 153
68.63 152
68.95 151
68.64 153
68.63 155
65.75 157


I was thinking I'm better at 10 X 400 or 20 X 400 than I am 3000m or 5000m! 
I guess what I mean is the rep times I'm running in training should reflect better times at 3 or 5.
Today's session was another good session, I was flat out on all reps and tried to ensure they were all under 70 in particular the always slower second rep.
The holidays have knocked my routine about and I have decided not to race until I am back into the routine in a couple of weeks. I have another week off work ; )
Mon. 5.54pm 10.61km Roo+Lake 42m58 4m03 K's
Sun Rest
Sat 1.42pm 10.6km Roo+Lake 43m26 4m05 K's
Fri 3.35pm 10.59km Roo+Lake 45m09 4m16 K's

I am heading down to the Gold Coast for the day with the family! Cheers

20 X 400m @ 71.75

Thurs 1.14pm Nudgee 20 X 400m Nudgee 120m jog recovery @ 71.75
Wed 3.59pm 10.54km Roo+Lake 45m06  4m17 K's 138bpm
Tues 4.46pm 10.50km Roo+Lake 42m35   4m03 K's
Mon 9.28am 10.65km Roo+Lake 45m51  4m18 K's
Sun 5.12pm 10.60km Roo+Lake 45m--  Garmin switched itself off 4m17 K's


At Nudgee this afternoon by myself;


27.9C/82.8F/56%/7kphGusting13kpm


72.86  135bpm
72.50  145
73.13  147
71.40  149
71.02  152
70.83  153
71.77  156
71.78  153
71.98  153
71.41  156
72.53  155
72.50  155
72.20  156
71.44  157
72.20  157
72.08  157
71.98  159
71.41  159
71.57  158
68.53  161


A tough old session! Ran them in flats as usual. Quite breezy but seemed to be able to cut through the wind somehow. Was starting the reps with a heart beat up around 120bpm. A good set in difficult conditions, clouds rolled over the sun to give some reprieve from the heat. PF in right foot and tendinitis in left knee are continuing slight factors , the PF tends to get real bad as I drive back home. I get out the car and can barely walk! eventually able to walk it off and tend to pay the price again tomorrow morning. 
I have only been doing steady runs through the holidays up till now fitting runs around the family. 
Might do ParkRun (5km Road) on Sat morning. 
Other races coming up;
A UQ Track meet (Open) on 6th Jan on a Friday evening (!) 3000m if I rejoin University of Queensland T & F team in time.
Queensland 5000m Championship (Open) 21st Jan Sat eve (!).


Saw 127 hours recently and am now reading the book having downloaded the soundtrack! Liked all the tracks but in particular liked Free Blood - Never going hear surf music again and Band of Horses - The Funeral

http://youtu.be/AWk1ytimH50

127 Hours

Sat 5.05pm 10.58km Roo+lake 40m02 3m47 K's
Fri 4.09pm 10.58km Roo+Lake 43m34 4m07 K's
Thu 5.54pm 10.52km Roo+Lake 41m23 3m56 K's

2011

2011 was a good year for me. I have managed two years without significant injury so to go 24 months and just to run consistently will bring you back into shape . 
This year I have continued my training regime of steady runs (10.5km) and interval sessions which I do because it doesn't impact too much on 'family time' and it seems to work for me. I did have a brief spell this year where I tacked on an extra 6KM to my morning run to make it a 16.5KM  but with niggles (Mainly PF in the right foot) caused me to revert to form (10.5km Roo+Lake).
The year actually started out with a niggle and I took a fortnight off because  of a dodgy hip but was able to pick things back up quickly and started to run well again in training.
I did an amazing 3 X 2mile session that gave me confidence and belief that I was going well again combined with some rare fast early morning runs over Roo+Lake.
This period culminated in the National Masters Champs here in Brissy in April . Back in February when I was out, I thought I wouldn't even line up but  on a warm humid night I won the M45 10,000m in 32m53. This was a great 'race' as Bruce and myself were always going to be very close and I felt good enough to kick, after going through 5000m in about 16m04 . Perhaps my performance of the year. 

Who wants to see my ugly mug anyway I love this shot with my typical gaping mouth, profuse sweating and Bruce shadowing me ready to move out for some water!

The 5000m two days later was another season highlight. To have 4 X M45's all capable of running sub 16m in one race in Australia must have been a first.
 Along with Bruce we had Robert Schwerkolt  who had recently run  Australian M45 Records with 1500m in 4m00 and 3000m in 8m49 and Shane George who had trounced me in a Queensland Masters 3000m earlier in the year. As the race transpired I think we were all a bit in awe of Robert and perhaps paid him too much respect, though saying that, Shane did a great job, really sticking it in and trying to  pull away. He paid the price and I managed to overtake him and gap him and Bruce but I did not have the balls to really take on Robert scared of his renowned kick, I followed him and paid the price as first he kicked away and then Shane overtook me in the last 150m . Saying that, I was proud to run 15m50 after the sapping 10,000m . 

Shane must be leading and I'm following Rob, Bruce was just getting gapped.

Shane taking it on, Robert sitting pretty, Me just concentrating on those heels!

Winter saw the return of me running the Sunshine Coast Cross Country series 12km and 3km races and I even managed an open win though was soundly beaten by M40 Mark Richardson in the season opener. He is going to be major competition if he remains competitive (he suggested to me he may retire).


The 10K road races were all good, my best performance was the 33m22 at the Gold Coast.

Gold Coast 10km 26th Open 1st M45

I thought I'd improve on GC but didn't! No races against Monna's this year so I went unbeaten in Cat at Gold Coast, Redcliffe, Noosa, and Bridge to Brisbane. 

 The start I very nearly missed Bridge to Brisbane, 13th Open 1st Cat 34m07 (I'm far left in a Tee Shirt!!)

 Bridge to Brisbane

Jetty To Jetty 3rd Open 1st M40 34m10 

 Noosa 10km   33m43   8th Open  1st M40-49

Outright Open wins at 50 years of age are to be celebrated as they will become increasingly rare! Open wins at the Queensland Corporate Games 10K and Cairns Post 5k Challenge and the Titirangi 10K in NZ were great days. Check out my finish in this video!

Gladstone 8K was again a happy hunting ground 4th Open and 1st M45 for another $1000 prize, a tangible reward for an old geezer! 

Gladstone 8km (7.74km Garmin) 25m21 4th Open 1st M45 kicking to stave off a youngster!

Yes I turned 50 in September and my goal was to try and beat as many M50 Category records as I could.
The Cool Night Classic 5K 3rd place $500 watch was another amazing prize when we would gladly compete for nothing (like we mostly do!).
So to this Summer and my track season has been rewarding. Running 15m55 and 15m56 in tough conditions by myself suggest I can go on to run sub 15m49 but we shall see.
Breaking Ronnie's Queensland records 3000m 9m15.98 and Mile 4m44 meant I achieved some goals this year. The 4m22 1500m last week on a windy day was possibly better than I expected or hoped for and perhaps I can still run under 4m20. 
To all you fellow Masters I wish health and happiness for the holidays and  for 2012  without the thought of you guys where ever you are in the World  spurring me on , there would be no competition and without that what would be the point?

10 X 400m @ 69.36

Sun 7.43am 80m11 Jinker Trail Bunya State Forest 15.27km trail running
Mon 5.29am 49m11 10.56km Roo+Lake 4m39 K's
Tue 5.22am 46m31 10.55km Roo+Lake 4m22 K's
Wed 5.00am Nudgee 10 X 400m 120m jog recovery 21.8C/71.2K/4kph/86%


72.30  135bpm
71.79  141
70.79  144
69.74  148
69.52  149
69.22  152
69.28  153
67.63  156
67.63  157
65.71  158

Jinker Track by brizzygooner at Garmin Connect - Details

Jinker Track by brizzygooner at Garmin Connect - Details

1500m 4m22.15 91.98% Age Grade

Thur 6.00pm 42m04 Roo+lake 10.58km  3m59 K's
Fri 5.31am 45m05 Roo+Lake 10.51km 4m17 K's




Sat 9.45am QE11 Nathan 1500m 4m22.15


Not worried about the heat today, it was only 25.4C/77.7F, or the humidity at just 45%, but the wind certainly affected conditions 13kph from the SE gusting 24kph.
I set off at 48 for 300m, 1m58 for 700m 3m11 for 1100m and 4m22.15 for 1500m
I wanted to get a performance in for 2011 World Rankings and that time will slot me into 12th place in the current lists ( that will go down as the compiler completes the analysis of the years results).
I am happy with 4m22 as it is only 4 secs off my best Masters performance and according to Queensland Masters Age % performance 91.98% is my best ever performance in any distance!. I do actually find that hard to reconcile as 15m55 is a far better performance in my eyes but only merits just under 91% (according to QMA).
The wind was the  real killer and I will run under 4m20 in calm conditions.
I take my hat off to Peter Reeves (58) who caned me in the Age % by running a World Class 4m34 which is 94.19% !