20 July 2015

Jetty to Jetty Half Marathon 6th 75:00



Cassie wasn't going to feck about with us Nancy boys when she caught us ~ she went straight past! Truly top class.


This was not a goal race but its been a few years since I've run it and it is my 'local' event.
In the past I have always run the more popular 10km but I fancied the Half this weekend. It's a course I know pretty well having done a few long runs along the peninsula. The race is largely run on closed off roads and coastal pathways. Quite twisty and turning (technical) not a fast course and the couple of headland rises take away some more.
Conditions were cold and windy. I chose to race in a beaney gloves and compression tee-shirt not dissimilar to Launceston ! I started one row back and got a little boxed in at the start which was no bad thing as it was a half and I had no intention of putting in as much as I had at the GC.
Things settled pretty quickly with the majestic Jackson Elliot cruising off effortlessly into the distance and a group consisting 'sub 70' man Patrick Nispelt , and Tri guys Sam Betten, Nicholas Hull and me! 
I was running quite consummately as we headed north when at about 4km, out of the blue, I have one of those sciatica attacks from my right hip shooting pain down to my knee. I stumbled and thought I was going to collapse but was able to carry on albeit with an unsightly gait, half limping for a good few seconds. 
Seriously thought I might be a 'non finisher' but managed to get through the spell. 
I was leading the group and was concerned another attack and a fall could bring the guys down who were following me.
Our group got caught by Cassie Fien at around 10Km (low 34).
I doubt she was running for a time today (maybe $1000 for 1st ?) she's not one to take it easy either and she pushed on straight past us, rare to find such a tenacious and gutsy runner. For a while I stuck with her but she was too strong for me as I was gapped, the other guys seemingly happy for Cassie to do all the work.
We turned back running south at 11km (Scarborough)  into a headwind towards Woody Point. My K splits slowed down 10/15 seconds! 
I could only see Nicholas Hull up ahead, drop off the group but our gap stretched out to 40secs and behind me  2 minutes ahead of 7th place Tim Toner.
Patrick and Sam kicked away from Cassie over the last K.

Results are herehttp://tiktok.biz/list/jetty2jetty/2015/21km/

My splits are herehttps://connect.garmin.com/activity/837312330

17 July 2015

16 x 400m (44.1) 73.99

School holidays are over and the track at Nudgee is back open. 
I did the same session as 'Wonder Vet' Andy Green in Manchester UK. 
Conditions for me were cool ! real cool for Queensland!
I ran in gloves, beaney and a hoody. 
In the past I used to always run sessions giving myself plenty of recovery - traditionally my 400 reps would have 75 secs recovery. However I now believe that short recovery is the much smarter option and even the 45 secs I gave myself seemed plenty though obviously it affects performance. 
I chose to do the session on Wednesday in the hope of finding an empty track but it seems even through the winter there are a few groups of kids doing sprint work and even a middle distance group doing a sesh. 
Its funny the 2nd and 3rd reps were 75 but the effort felt like sub 70 - must be getting old or the short recovery impact.
M52 Andy Green (2015 ROAD 5KM 15;30, 10KM 31;33, HM 71;10)
had run this session in 70.6 sec average ,the day before , which was somewhat sobering as I worked real hard to get to 74 and some 73's. Mind you, Andy is just getting back from injury and had been in sub 8;50 and sub 15 form which is clearly way above my level. I was happy to squeeze my 16 average under 74 secs and get around with little sciatic issue affecting me.
https://connect.garmin.com/activity/833844936
The weather has turned unbelievably cold in Brissy this week. The media are referring to it as an Antarctic Vortex !
It affects my performance so decided to swap my morning run for a lunchtime run twice this week. Lunchtime in Brissy very rarely fails to get above 20 C at lunchtime  but we've been close to highs around just 15 C and with wind chill less than 10 O C ! 
Needless to say the gloves, long sleeves and hoodies are being maxed. Lunchtime training has also enabled me to stay up and watch the critical mountain stages of the TDF. 
Froome seems unbeatable but I love how the other GC guys have at least tried to attack.
Porte and Thomas have been fantastic in the work they have done put in. 
Natalie gets up at 5;50 am so I'm not getting much of a 'lie in' as I'm getting to bed at 2.00am!

I will be running the Jetty to Jetty 'Half' at Redcliffe on Sunday. 
Prize money has attracted some top class runners this year, Jackson Elliot will be travelling up from the GC and  I can expect to be chicked again by Cassie Fien. 
Courtney Atkinson will be lining up for the 10KM. 
The course is not conducive to fast times and my intention is to tempo run it rather than a flat out effort.
Splithttps://connect.garmin.com/a4j/g/3_3_3.Finalorg.richfaces.renderkit.html.iconimages.DataTableIconSortNone/DATB/eAFjYGD4!!8!AAYAAv4_
Timehttps://connect.garmin.com/a4j/g/3_3_3.Finalorg.richfaces.renderkit.html.iconimages.DataTableIconSortNone/DATB/eAFjYGD4!!8!AAYAAv4_
Moving Timehttps://connect.garmin.com/a4j/g/3_3_3.Finalorg.richfaces.renderkit.html.iconimages.DataTableIconSortNone/DATB/eAFjYGD4!!8!AAYAAv4_
Distancehttps://connect.garmin.com/a4j/g/3_3_3.Finalorg.richfaces.renderkit.html.iconimages.DataTableIconSortNone/DATB/eAFjYGD4!!8!AAYAAv4_
Elevation Gainhttps://connect.garmin.com/a4j/g/3_3_3.Finalorg.richfaces.renderkit.html.iconimages.DataTableIconSortNone/DATB/eAFjYGD4!!8!AAYAAv4_
Elevation Losshttps://connect.garmin.com/a4j/g/3_3_3.Finalorg.richfaces.renderkit.html.iconimages.DataTableIconSortNone/DATB/eAFjYGD4!!8!AAYAAv4_
Avg Pacehttps://connect.garmin.com/a4j/g/3_3_3.Finalorg.richfaces.renderkit.html.iconimages.DataTableIconSortNone/DATB/eAFjYGD4!!8!AAYAAv4_
Avg Moving Pacehttps://connect.garmin.com/a4j/g/3_3_3.Finalorg.richfaces.renderkit.html.iconimages.DataTableIconSortNone/DATB/eAFjYGD4!!8!AAYAAv4_
Best Pacehttps://connect.garmin.com/a4j/g/3_3_3.Finalorg.richfaces.renderkit.html.iconimages.DataTableIconSortNone/DATB/eAFjYGD4!!8!AAYAAv4_
Avg HRhttps://connect.garmin.com/a4j/g/3_3_3.Finalorg.richfaces.renderkit.html.iconimages.DataTableIconSortNone/DATB/eAFjYGD4!!8!AAYAAv4_
Max HRhttps://connect.garmin.com/a4j/g/3_3_3.Finalorg.richfaces.renderkit.html.iconimages.DataTableIconSortNone/DATB/eAFjYGD4!!8!AAYAAv4_
Calorieshttps://connect.garmin.com/a4j/g/3_3_3.Finalorg.richfaces.renderkit.html.iconimages.DataTableIconSortNone/DATB/eAFjYGD4!!8!AAYAAv4_
Summary
30:47.0
30:40.0
8.23
26
32
3:45
3:44
2:11
156
174
502
1
1:13.8
1:12
0.42
--
--
2:57
2:53
2:41
143
160
17
2
:45.2
:46
0.10
--
--
7:49
7:57
3:01
136
160
11
3
1:15.9
1:16
0.42
--
4
3:01
3:01
2:52
148
160
19
4
:44.1
:44
0.10
4
--
7:37
7:36
3:02
138
162
11
5
1:15.7
1:15
0.42
--
--
3:02
3:01
2:47
150
164
20
6
:43.2
:44
0.09
--
--
7:35
7:44
3:00
142
165
10
7
1:15.0
1:14
0.42
--
--
2:58
2:56
2:48
153
165
20
8
:45.6
:46
0.10
--
--
7:46
7:50
3:00
143
165
11
9
1:14.9
1:15
0.42
--
6
2:58
2:58
2:45
156
166
20
10
:40.3
:41
0.09
7
--
7:18
7:25
2:59
149
166
11
11
1:14.1
1:14
0.42
--
2
2:57
2:56
2:42
160
169
20
12
:39.7
:39
0.10
--
--
6:49
6:41
3:00
152
169
11
13
1:12.2
1:13
0.42
--
--
2:52
2:54
2:39
164
172
21
14
:44.1
:43
0.10
--
--
7:11
7:00
2:55
153
172
12
15
1:14.6
1:15
0.42
--
--
2:55
2:56
2:44
161
171
21
16
:44.1
:45
0.09
--
--
7:51
8:01
3:05
151
171
11
17
1:14.0
1:13
0.41
--
--
2:59
2:56
2:40
160
172
21
18
:44.2
:45
0.10
--
--
7:08
7:16
3:04
154
172
12
19
1:14.0
1:14
0.42
--
4
2:57
2:57
2:43
162
171
21
20
:43.8
:44
0.10
4
--
7:13
7:15
3:05
155
171
12
21
1:13.3
1:12
0.43
--
--
2:52
2:49
2:39
163
172
21
22
:45.2
:46
0.10
--
--
7:12
7:19
2:58
155
172
12
23
1:13.7
1:13
0.43
--
5
2:53
2:51
2:39
164
173
21
24
:45.9
:47
0.11
6
--
7:16
7:26
2:59
156
173
13
25
1:14.2
1:13
0.43
--
6
2:54
2:52
2:40
163
172
21
26
:44.5
:45
0.11
4
--
6:53
6:58
3:01
157
172
13
27
1:12.6
1:13
0.42
--
--
2:55
2:56
2:43
164
173
21
28
:47.7
:47
0.11
--
--
7:21
7:15
3:05
157
173
13
     29
1:14.6
1:15
0.42
--
--
2:56
2:57
2:38
164
173
22
30
:44.6
:45
0.10
--
--
7:22
7:27
3:06
159
173
12
31
1:12.5
1:06
0.42
--
6
2:53
2:38
2:39
164
174
21
29
1:14.6
1:15
0.42
--
--
2:56
2:57
2:38
164
173
22
30
:44.6
:45
0.10
--
--
7:22
7:27
3:06
159
173
12
31
1:12.5
1:06
0.42
--
6
2:53
2:38
2:39
164
174
21