29 January 2012

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

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!

26 January 2012

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...

25 January 2012

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

24 January 2012

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 

22 January 2012

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

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

18 January 2012

10 X 400m @ 67.62 151bpm

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


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

16 January 2012

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


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

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. 

11 January 2012

4 X 1500m

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


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) !

10 January 2012

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.

08 January 2012

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.


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.

03 January 2012

10 X 400m @ 68.46

6.00am Nudgee 10 X 400m 120 m jog recovery (90sec) @ 68.46

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