18 September 2017

BRRC 10Mile Championship 5th 58;41

I think I have raced 10 miles twice previously 52min when I was 18 in the Shaftebury 10 and don't remember the time (but will look it up) in the Reading 10 many years ago - ok so I did also race the Greenwich 11. Back then we didn't have GPS and an 60 minute run was 10 miles.

I expected to run about 56 minutes, at the Gold Coast I ran through 10 miles in the Half in 55;10. Since them I have had to deal with ever worsening hamstring pain. This is causing my stride to shorten and consequently I am slower and slower. In the BRRC 10 Miler = 1x1.1km lap+3x5km laps, 8 x 180 O turnarounds. Company to chase if I was capable (finished 5th overall) and finished with 58;41. My time was still good enough to make me 11th quickest M55 in the all=time World rankings. I will take every entry into these rankings I can get as a M50 didn't think I was a bad M50 performer but I didn't get a single performance on the track or road that got me onto the lists at all ! It was Strava World Half Marathon Challenge Day so I completed another lap (at just over 4;00min km pace) for a 79 Half.

All -time World M55 10 Mile Rankings Website link here









Results here; with splits.

Overall results here

Check out my stride length at the GC here;


Now compare to BRRC 10 Mile Championship here;
(not withstanding the last 5km warm down had an effect on the overall average length)



52;25 10mile aged 18 in 1980



Here is my 58;01 11 mile not sure of date but probably 18/19 years old.The race winner was 2 minutes behind me in the Shaftesbury 10 above!


27 August 2017

Bridge to Brisbane 33;41 41st & 1st


My first time on the new course. 
The logistics are not too bad getting to the start form the North Side. 
I was up at 4;00am and out the door at 4;45am arrived in Spring Hill at 5;30am and found easy parking. 
A cool morning but not freezing about 12 O C, so decided to run glove less. I forgot to put my cap on.
The start was a couple of hundred meters from my parking spot on Little Edward St. Warmed up by running up and down the street next to the start. Said hello to Jackson Elliot, great to see him back racing again after Achilles issues for a year or so. Also hello to Shawn Clayton, Peter Bracken and the Bertie Boys.
The start was delayed and my hands were getting cold so stuck them down my shorts (warming cheeks😁)
I lined up next to Aiden Hobbs one row back behind Brittany and Clare. 
Before the race I was expecting to run around 34 as I would be still recovering from last weeks Half Mara and I have a number of niggles (Right foot/back/hammies).

I got 'crowded out' at the gun  and didn't really get into my stride for a good few hundred meters but as it was downhill still went through the first km in 3;05. In fact the downhill was so steep it was really uncomfortable running. My heart rate seemed to shoot up and I felt uncomfortable. I pretty much went backwards throughout the race struggling to push on. It was a 'write off' race as my GPS failed, my Chip failed, I failed and the course came up short.
My Garmin only measured 6km so the GPS dropped out, but timed me at 33;46. Official results failed to include me so my bib number chip failed! Bracko said he ran 31mins but the course was 200m short (?). Its really disappointing if you ran fantastically well, like him, but  cant claim the time due to poor organization. Unfortunately this race has a history of inaccurate course measurements!
My chip eventually got recognized and for what it's worth,I was given 33:41 and 41st and 1st in the results.

My Bridge to Brisbane race record;



7th August 2005 Bridge to Brisbane 12km 44m10 75th & 9th

6th August 2006 Bridge to Brisbane 12km 41m36 27th & 2nd

5th August 2007 Bridge to Brisbane 12km 39m07 21st & 1st (Short)

29th August 2010 Bridge to Brisbane 10KM 34m27 21st & 1st (Long)

11th Sept 2011 Bridge to Brisbane 10KM  34m07 13th & 1st

3rd Sept 2013 Bridge to Brisbane 5KM 15;31 10th & 1st (Short)

7th Sept 2014 Bridge to Brisbane 10km 33;17 8th & 1st

27th August 2017 Bridge to Brisbane* 10km  33;41 41st & 1st (Short) 


* New Course 














23 August 2017

Australian Half Marathon Championship 22nd 76;05

I nominated and gained selection to represent Queensland in this Australian Half Marathon Championship Race. It's cool to be able to represent your State in Open competition at 55 years of age. My performances at the Gold Coast and Perth World Championships (73;13 and 73;43) would have secured my spot.
My build up was OK with some solid mileage weeks from 4 weeks out in the 130km+ range. The week of the race I tapered by just running 10km each day and a reduced grass interval session.
My plan for the race was to go out a lot steadier than at the GC and see if I could improve my second half performance.
The morning dawned freezing cold 7.8 o C. I would wear gloves. 
The race combined with the Sunshine Coast Marathon runners who would run their first half alongside us then complete two 10.5km laps. A cold Southerly seemed to blow at us from all directions and the skinniest slither of a moon hung out over the ocean at Alexandra Headlands.
The race start was no where near as hectic as at the GC and we had room to get into our stride. The first KM is nearly all uphill as we follow the ocean road heading South over the headland. Matty McDonald (QLD 12th 71;21) and Peter Bracken (15th 73;23) sped past very early.
I fell in behind Marathon Man, Clay Dawson (1st 2;27;30) and fellow Queensland runners James Turner (20th 75;03) and Wayne Spears (18th 74;48).
Clay was making a bizarre rattling sound that was mesmeric and disconcerting at the same time. I think he indicated it was glucose tablets but when I rounded the Northern turnaround point and saw a set of beads on the floor my guess at the time was he was carrying Rosary Beads to go with his prayers for attempting to get through his 3rd Marathon in 6 weeks.
20th ; 2;26;54 at the GC,
1st and 2;28;15 at the Brisbane Marathon).
- Clay's running this year has been overseen by Ipswich Super Coach, Peter Reeves (The Robot) his  running has been sensational.
The first few K's were quire uncomfortable for me. The hill sent my heart rate soaring. My hammies were feeling really tight and sore (this has been an issue for me over the last few months). I couldn't hold onto Clay/Jim/Wayne and they gapped me between 5 and 10km. 
video
5KM with Clay followed by Jim and Wayne, Tim Toner and me

A few trains came past, I tried tucking in with one led at the time by Daniel James (24th 76;31) others on that bus rally managed to push on and run decent times from that slowish first half. Mathew Gluyas finished 11th in 73;49 having run through not far in front of me at 10km in 35;25, his 5km between 15 and 20 was a swift 17;02 and his closing 1.1km was at 3;17 pace! I think he has got a much quicker performance capability!
The Gluyas bus caught and spat out the back Nic Hull (23rd 76;21) who was running ahead of me for most of the race. I eventually managed to catch Nic and Daniel James came back to me during that 4th 5km section. On this homeward stretch I was caught by the first lady Linda Spencer (21st 75;38). I tried hard to stay with her and in managing to up my pace managed to gap Nic and Daniel. I remember that at the time how my hammies were really hurting and in order to pick up my pace I had to 'run ugly' with an awkward gait but who cares. A bit like the GC it is a really long straight run for home at the Sunshine Coast and I ran as hard as I could. I hadn't taken too much notice of my 5km 10km 15km 20km splits but had noticed a few times my Garmin reeling out km splits in 3;40's or 3'30 were as at the GC I was reeling off 3;20's and 3;30's. Still I was somewhat surprised to see the clock tick over 76mins for a 76;05 net result. Hard to fathom it really but I was interested in comparisons with the other Half's recently completed. Shame I didn't wear the heart-rate monitor in the other races. Of particular note my stride length at the Sunshine Coast was the shortest.

Race results here

Garmin Performance State here










03 August 2017

#GCAM17

Gold Coast Airport Marathon Asics Half Marathon trophy, always the class race of Australia.

28 July 2017

QMA Male Athlete of the Year 2016/2017

A huge honour to have this bestowed upon me.



24 July 2017

Brisbane Road Runners Club 20km Championship 73;57

I have been staying up real late through July watching as much Tour as is humanly possible. This resulted in me changing the routine from early morning runs to late afternoon runs. Its nice to run later during the Winter as its warmer and the body is also warmed up and much more capable of performing. I only ran my basic 10.6km Roo+Lake route but was able to pick the pace up from my early morning longer runs.
The BRRC 20km fell the night of the Tour final Time Trial. The final decisive stage could Froome possibly lose the crown. I decided that getting up at 4;30am meant I couldn't watch the stage live (as racing on 2 hours sleep would be crazy). 
Heading to the race I had hoped to run sub 72 or two X 36 minutes 10K's. I had gone through 20km at the Gold Coast in 69;04 but didn't expect to get close to that on the tough West End course. At the Gold Coast I had run through 10km in 33;48 on the way to 21.1km's but two weeks prior had raced a 10km at West End in 34;33.
Sunday morning was chilly. I hate running in cold weather and Sub 10 O C is freezing to me. I wore gloves beanie singlet and long sleeve turtle neck. I intended to maybe strip off layers if I felt uncomfortable but in the end kept all the gear on the whole race. 
Clay Dawson 'f'resh' from his breakthrough sub 2;30 performance at Gold Coast (2;26!!) was able to pull away from the get go. A couple of others including Saucony's Chris Adams and a BERTI boy were running 10km unbeknownst to me( thought they were running 20km) Elliott Carr and Daniel James were actually doing the 20km.
Of the 20km runners Clay was gone running 69mins. The next group comprised Elliott, Dan and me. I think I led them for the first lap (5km) but then dropped away from them on the second lap. My hammies were really tight, painfully tight and I had nothing more to give. It was all I could do, to just hang in there. Unfortunately Elliott caught a stomach cramp and had to stop for a spell (ha had started to pull away from Dan. This allowed Dan and I to fortuitously  overtake him.




So 73;57 compared to 69;04 at the Gold Coast wasn't great but it beats doing a 30km long Sunday run and its a performance I can certainly improve upon.
It fits into the A.R.R.S All time World Vets Rankings here

20 km Rankings for Ages 55-59
Men
 1:08:07      Norman Green (PA/USA)    08 Apr 1989   56y285d   27 Jun 1932   Medford OR USA
 1:12:03a     Laurence Olsen (MA/USA)  23 Jun 2002   55y221d   14 Nov 1946   Bedford NH USA
 1:13:57      Johnny A Kelley (MA/USA) 04 Jul 1966   58y301d   06 Sep 1907   Needham MA USA
 1:14:54      Ko vanderWeijden (NED)   11 Mar 2001   55y248d   06 Jul 1945   Alphen aan den 
Rijn NED



A french guy  Georges Ribeiro (FRA) ran 70;37 last year so I'm equal 4th -
 wish I could count my first 20K from GC!).

Here are the Age Records for 20km. 

It looks like our friend Ian Cameron has run a World Age Record ! 
Just have to confirm he is 62.



The sun may have been shining but 8oC (46oF) in Brisbane is freezing!


Dan James and I chillin!


21 July 2017

My Masters 10000m race history




                                                                  Ave HR    MAX HR
7/11/06
6/4/07
16/11/07
21/3/08

21/04/2011 20:08
9/09/2014 18:24
27/10/2014 18:57
5/03/2015 18:53
3/04/2015 10:37
30/08/2016 17:52
19/10/2016 19:01
1/11/2016 10:12
4/03/2017 19:59
33;03.05
32;12.27
33;25.82
33;28.56

32:53:00
33:46:00
33:38:00
33:43:00
33:03:00
34:13:00
33:31:00
33:15:00
33:56:00





--
164
--
--
--
161
170
--
--





--
176
--
--
--
169
179
--
--
Pan Pacific Games GC 1st
AMA Champs Hobart 1st M45
Qld Open Champs GC 4th
AMA Champs Sydney 1st M45

AMA Champs M45-49 1st Brisbane
10000m hard easy (No Recovery) *
10000m 33;37 1st
Queensland Open CHAMPION @ 53
AMA Champs Sydney M50 1st 
10000m hard easy (No Recovery) *
10000m 33:34 Qld M55 Rec
World Champs 1st Perth Qld M55Rec
Queensland Open Champs 3rd
*Training session


20 July 2017

My Masters 5000m race history



Date
5000m
Race
Cat Place
Race/Championship
19.11.05
17m22
2nd
M44 1st
QMA SAF Nathan
11.02.06
17m37
1st
M44 1st
QMA SAF Nathan
27.02.06
17m03
5th
M44 2nd
QMA State Champs
SAF Nathan
23.09.06
15m58
1st
M44 1st
QMA SAF Nathan
4.11.06
15m38.61
2nd
M45 1st
Pan Pacific Champs
Gold Coast
21.02.07
15m29.6
8th
M45 1st
QA Open Champs QLD REC @ M45
26.02.07
15m48.2
3rd
M45 1st
QMA State Champs
SAF Nathan
8.04.07
15m46.38
1st
M45 1st
AMA National Champs
Hobart
8.06.07
15m41.6
8th
M45 1st
Mauncell Distance Classic
St. Lucia
8.12.07
16m07.71
1st
M46 1st
QMA SAF Nathan
21.12.07
15m53.07
3rd
M46 1st
QA Gold Coast
6.02.08
15m42.82
12th
M46 1st
QA Open Champs St Lucia
23.02.08
15m58.51
1st
M46 1st
QMA State Champs SAF Nathan
23.03.08
15m58.31
1st
M46 1st
AMA National Champs Sydney
30.05.08
15m41.44
9th

AvHR
M46 1st
MAX
Mauncell Distance Classic St. Lucia
13/11/2010 7:13
27/11/2010 7:02
23/04/2011 9:51
15/10/2011 8:12
5/11/2011 8:13
12/11/2011 8:05
26/11/2011 8:09
21/01/12  20:29
4/10/2014 8:08
8/11/2014 8:05
6/12/2014 8:05
26/02/15 21:13
5/04/2015 10:11
15/11/2015 12:15
14/01/16  19:58
15/10/2016 8:08
29/10/16 13:38
19/11/2016 17:59
7/12/2016 19:01
18/02/17 20:10
16:28
16:03
15:50
16:08
15:56
15:55
16:04
15:58
16:22
16:24
16:02
15:54
16:05
16:21
16:55
16:47
16:43
16:21
16:53
16:37
--
--
--
--
171
--
167
172
--
167
--
--
--
--
--
161
--
167
168
--
--
--
--
187
--
181
184
--
181
--
--
--
--
--
175
--
179
176
5000m 16m27 1st
5000m 16m02.65   1st
AMA Brisbane  M45-49 3rd
 5000m 1st 16;08
5000m
5000m
5000m Official 16m04
5000m QLD Open Champs
5000m 16;21.9 1st
5000m. 16:23.0 1st
5000m 16;02 1st
QLD Open 5000m Champs
AMA M50 Sydney Champ 1st
Tokyo 5000m 16;21
5000m Sippy Downs
Masters 5000m 16;47
World Masters Perth M55 1st
5000m 16:22
5000m 16;52.84
Queensland Open 5000m Champs