31 October 2013

Cool Night Classic 6th 17.02

There is never anything cool weather wise about this race it is always a warm evening, today we also had a strong wind.
I lined up next to Clare Geraghty along with 2500 others. My intention was to race this one in the hope of repeating my 3rd place of 2011 and 2010. The 'siren' started us from a narrow funnel and we rushed downhill for 200m then turned to run along the riverside pathway, I covered the first K in 3;07, as I took up a  back of a pack position as a group of about 4 chased Clay Dawson (not fresh from running a debut 2;30 Mara at Melbourne and Alistair Stevenson former Sub4 miler (is that right Peter?) Who has made a come back over the last couple of years.
I felt quite comfortable as we headed over the Goodwill Bridge. Sadly I must have been taking it too easy as I got gapped as we headed up the incline. Some tight turns then up The South Bank parklands, I managed to catch one of the pack , as it turned out Scott Britain - a famous Ipswich ? runner. Past 3 K and we run under the Victoria Bridge then up the circular ramp onto the bridge - my sore knees nearly buckled as the combined tight circular ramp and the incline gave me difficulty. Along the Victoria dodging pedestrians I thought I might just catch the next guy who turned out to be Mick O'Shea about 75m up the road. More tight turns as we hit the down ramp to get back on to the Riverside Pathway, that 4th K took 3:30 !!
The last K at least was pretty straight just the odd few turns as we head back into the Botanical Gardens and the finishing area. I was looming in on Mick but calls from the crowd alerted him of my approach and he ward able to lift the last 50m and finish 1sec in front of me.
I finished 6th in 17:02. My Garmin measured it at 5.13km, 24 secs for those extra 130m which goes to show the toughness of this course was another factor. Stevenson ran 15;58 and I think he has run something like 67 for the Half this year . Clay dropped back (that cracker of a Mara was obviously still heavy in his legs) and finished 4th about 15secs in front of me. Young Patrick Hagan was 2nd. Care Geraghty was first lady in 18;27

Results here. 

In 2010 I think we ran the same course and I ran 17;20 and Mick ran 17;42 and Clare ran 18;00
2010 race post here http://runningmasters.blogspot.com.au/2013/10/cool-night-classic-6th-1702.html
2011 race post here http://runningmasters.blogspot.com.au/2011/11/cool-night-classic.html
and here http://runningmasters.blogspot.com.au/2011/11/cool-night-classic-update.html

30 October 2013

Energy Boost

Monday Rest
Tuesday 5.30am Nudgee 5 X 800m - 200m jog recovery
Wed 5.30am Roo+Lake 10.65km 43;28 4;05 K's

Tuesday I got up at 4.30am to get to the track for a 5.20am start(!)
2000 warm up and a few strides and into it.

#1 2;28 152bpm ave 164bpm max
#2 2;29 156bpm ave 168bpm max
#3 2;26 160bpm ave 172bpm max
#4 2;25 161bpm ave 175bpm max
#5 2;23 163bpm ave 177bpm max

My feet were still hurting from the stones through the soles of my shoes on Sundays Flinders Tour but even with a host of additional niggles when I actually get going I feel OK. I was pleased with this session, ran it top less and also had to contend with sprinklers jetting out water onto track (rather than watering the infield) for the whole session.

My adidas adios 2 have just clocked up 1000km and so walking past the adidas store in the Mall a sign caught my eye 'Buy any pair of shoes and buy a second pair for $20' - I was interested in testing out a pair of Boost with what looks like a polystyrene sole!! so a pair of size US11 (that's a first!!)  Energy Boost for $180 and for $20 I bought the only trail shoe (size US10.5) adidas had in stock (Response?) for $20 - they appear to have a very sturdy sole which I hope will protect my delicate feet next time I hit the trails (got to be the weekend).

I tried them out this morning and enjoyed the ride running 10.65km in 4.05 I had to hold myself back as I will be racing the Cool Night Classic in the city on Thursday evening.

I think these are the trail shoes I bought - Response

29 October 2013

Flinders Tour Beerburrum

Flinders Tour 23km  4;35km's

Only went off course a few times which on a 23km trail run was exceptional

Disenchanted with running around the streets of Redneck country last week I was determined that this weeks long run I would seek out something of beauty. I managed to find someone who had run the Flinders Tour 24km trail race on Garmin Connect and uploaded the course onto my Garmin (I had tested out how it worked in practise by doing roo+lake and deliberately running off course). All you have to do is get to the starting area and press 'do the course' and away you go, follow the Forwards arrow and check it when your coming up to a fork or a junction. It will give you an audible bleep if you run off course. So it was that I headed up to the township of Beerburrum just off Steve Irwin Way parked up and ran off into the wilderness.
My family will attest that I don't have the best sense of direction so for added safety I brought the phone too.
The Flinders Tour is part of the Glasshouse Mountain Trail runs and I actually did the 28km about 8 yeas ago which included an assent (and descent) of Mount Beerburrum right at the start of the Trail race. There is no better way of messing up your running than running straight up and down a mini mountain so I was pleased to note that it had been dropped from this years course.
I set off with some cloud cover but it was pretty hot. If you check my course you will see how I nearly went off course straight away but doubled back on myself and headed back onto the right course and then onto the trails. The trails consisted of red mud, stone, sand, and were wide (fire breaks)  and narrow (single file overgrown goat tracks), wooded, bush, maccadamia nut plantations, some inclines some declines.There is even a section of woop woops about 3km long, deep rutted mud paths created by erosion and trail bikes. I only saw 5 motor trail bikes out for a spin. 
I wore my trail shoes but they didn't really offer too much by way of protection and I ended up getting bruised balls of feet due to hitting the odd stray stone here and there - might need to adapt running style more to contact heel first to protect my un trail hardened feet.
Some bits of the course I remembered from having run it years back, but I was amazed at how easy I felt and easy it was to do a 23km loop through the National Park. Highly recommended to everyone.
Do the race http://www.glasshousetrails.com.au/flinders.htm
This years Tour results 
2013-07-28 Flinders Tour 2165
2013-07-28 Flinders Tour 1110
2013-07-28 Flinders Tour 069
2013-07-28 Flinders Tour 2330

26 October 2013

Sandgate parkrun 16;10

Hot humid and sunny (as ever).
I thought I'd give Sandgate another go as the straight out and back has none of the technical issues of North Lakes and though you have to run past the whole field after the turnaround it is a lot easier when your passing someone who is heading in the opposite direction than overtaking someone who does not know they are about to be passed.
I'd said to myself that I must start steadier today to resist the blowing up I've felt on my recent runs.
I just can't seem to get it right, I went out in 3;03, I had company sitting in just behind me, could not see who it was, and thought I could be losing my first parkrun today. I settled into the second Km with a slight racing attitude holding back a little, you know when you become irked that someone is sitting in on you getting an easy ride. The turnaround point at 2.5km is a flag pole 180 degree so you lose time but as I straightened back up I glanced at the watch for 8;00, I would not be running sub 16 today. I clocked 9;37 through 3km and realised the tank was close to empty, no drive left but at least my company had gone.
A little kid on a bike was riding the course it seemed like a pilot bike for the run and he was good in clearing the path though a couple of times I had to yell out 'faster' as I threatened to overtake him when he had to slow down due to overcrowding.
At 4km I again looked at the watch 12;55 which in my mind was going to give me about 16:10.
I gave it everything but didn't have much and suffered as the heat and exhaustion seemed to overtake me.
I crossed the line and stopped the Garmin at 16;09.9 I suspect this will get rounded up to 16;10 much that I would like to be repeating last weeks performance. At least I can claim to be consistent but will really need to shake things up to run sub 16. I'm going to run longer intervals for a start and I need to shed a couple of kilo's, I am 67kg !
Also feel that as Summer progresses faster times will be harder and harder.
Tomorrow I am going to run long bush  as I seek out some new courses to invigorate my running.

Sandgate parkrun

21 October 2013

parkrun Global Age graded performance

Coming around towards the end of the first lap, I gapped young Steve Buchanan.

Near the end of the lap, young Steve Buchanan seems to have closed on me. 

33 year old Loughborough singlet (vest), I can still squeeze into it but looks like I have to give up the beers!!

Near the end of the second lap and I have done a lot of overtaking

Just about to finish (3rd lap) and I did get tangled up with the youngster in blue as I passed him. The pain and the strain were showing.

Sunday 3.00pm 29.2km 2;05;41  @ 4;18km's
Monday Rest

Sundays run was a tour through redneck country Narangba Dakabin and Kallangur. I only got hooted the once by a feral (presumably toothless) bozo but I am unlikely to run this particular loop again. There is no footpath and I spent time running in the road debris (glass and stones) as it mingles with the grass verge. There were also too many road junctions to run pass requiring slowing downs for traffic checks.

Monday Rest day - sore knees (tendinitis).

Saturday's parkrun performance saw me topping the Global parkrun age % performance ladder. Some 46,000 runners this week and my 92.78% was #1.
I was perhaps fortunate that lots of the top masters were competing in Brazil in the World Masters Athletics track and field championships.
Results are being posted  here
In my event the M50 5000m results showed strong competition for the medals (won by a local with two Brits taking 2nd and 3rd). 54 runners = quite some field even when split into 3 heats.

19 October 2013

North Lakes parkrun 16:09

Conditions were warm about 18 O C with some wind and as ever high humidity. I warmed up with 2.5km jog from home. This week marked the first anniversary of North Lakes parkrun.
I had promised myself to start easy but today as we were running the reverse way around the lake with a  very early sharp right left and I needed to start fast to go unhindered. I had young Steve Buchanon along for company on the first lap of three and what I found remarkably was how heavy my breathing appeared to be compared to his. I also felt my heart rate go sky high early on which is most uncomfortable but did not wear a monitor to record it. I think I ldid the first lap (1600'ish) in about 5;10 first Km was 3;05. I don't look at my watch when racing mainly because I can't read it anymore!! 52 year old eyes ain't what they used to be!
The second lap required a lot of overtaking and weaving from side to side, and the inclines seemed harder and longer this way around (clockwise). I think I ran through to two laps in 10;??
On the third lap I had somewhat resigned myself to not being able to improve on the 16;12 and lifted off the pace /coasted in sections. Very relieved to finish and stop my watch on 16;09
Phew ! pretty close to having to streak around the lake :-)
Warmed down with a lap with Steve and Greg Webster.
Greg finished third having been battling Achilles injury in recent months. He is M46 , an accomplished Masters performer and in his youth represented Australia in the World Cross Country Champs in 1986 in Switzerland (?) Juniors.
he grew up in Canberra and remembers racing Bruce Graham around the traps.

Dictated at Sk8Mania while Lily has a lesson! That's her in white tee on one leg!

18 October 2013

running naked?

Monday 14th Rest Day
Tuesday 15th 5.30am 10.6km 42;31 4;00 K's
Wed 16th 5.30am Nudgee 10 X 400m (110m jog recovery paused) 11;52 averaged around 72 and under.

It was good to get down the track and do a session before work. My form was pretty good through out the session, quite comfortable even managing a 67 last 400m without collapsing exhausted at the end (which is my normal condition).
The track is going to be closed for major refurbishment  from 1st November which of course is great news as the track surface in places is torn bubbled and dangerous - resurfacing is long long overdue. I will have to train at one of the local grass ovals for the rest of the Summer.

Thur 17th 5.30am 10.6km 43;21 4;06 K's
Fri 18th 5.30am 10.6km 42;49 4;03 K's

My early morning form has improved of late. Running 4;00min K's on Tuesday is almost unheard of. Perfect conditions cool 15-20 O C and high humidity 80%+ agrees with me. Still nursing a number of niggles but nothing getting out of control.

Tomorrow I will do the first anniversary North Lakes parkrun. We are running the course (lap around the lake) in reverse which I think is a slightly more uphill.

If I run 16;12 again I will run a lap naked (at 3.30am on a Public Holiday).

13 October 2013


30 O C and windy as today, didn't much fancy the 15km battle into the wind at the Peninsula so opted for old faithful (2 x roo+lake) as it offers shade and is always changing direction so no prolonged battles into the wind. Measured myself on the scales before and after. Even with drinking a glass of cordial before starting and stopping 3 times for water I still lost 2.4kg on the run. I'm back on the hammock not keeping a close eye on a 3hour BBQ roast chicken.
21.1km 1;28;17  4:10 K's
The view right now from my hammock, can you see a cloud?

QMA 3000 9:31.69

I got up at 5am it was 22 O C (74 O F) with a heavy grey sky and enough wind to move my golden palms which is unusual at that hour. Very humid conditions for running. A few spots of rain on the drive to SAF  but it held off. 3km warm up. A huge field of runners and walkers toed the line including King of the Roads M43 Dennis Fitzgerald who has run 8;56 this year.
I took off going through 200 in 33 and 400 in 69, I led through 800 in 2;24 and 1000 in 3;03. Next time I will definitely try and run a slow first K as there is no point tieing up in the 2nd K of a 3k race. Dennis went past me at this point and provided nothing for me to work off as he immediately gapped me pulling out 10secs.
I was happy to improve 5secs on my last outing and am confident that later in the season I could maybe improve another 10 secs. So 9;31 is the  3:10 pace I'd like to be able to hold for 5000.
We ran the 4km Peter's circuit warm down then we ran 4x 1500 with our team reprising the Australian /World Record holders from two years ago. Con, Phil, Peter and myself.
Conditions weren't great a very hot sun was breaking through those heavy grey clouds and the wind was picking up. I led our team out leading Dennis again for 800m before he flew past me and gapped me by 10 seconds again!
My unofficial split was 4;36 Dennis ran about 4;25. I am not sure about our team splits but Peter M59 ran 4;49 very classy as ever. Our team ran just under 20;00 which makes me wonder how we ever managed 18:37 two years ago?
North Lakes parkrun next week - will I manage a 4th 16;12 on the trot even running the course around the lake the reverse way?
Residents of Broad Hill Nursing Home on an outing

Australian M50 4 X 1500m Record holders

My hammock which I am increasingly fond of  spending hours dreaming of running fast and pain free!

11 October 2013

Broad Hill Nursing Home

I have been putting the work in over the last two weeks;

Sun 29th 27km at midday - Hot 1;58;57 or 4;24's K's
Mon 30th 10.6k 44;35 or 4;14 K's
Tue 1st 10.6 40;34 or 3;50 K's
Wed 2nd 10.6km 42;26 or 4;00 K's
Thur 3rd 10.6km 40;47 or 3;51 K's
Fri 4th 5.7km 23;39 or 4;09 K's

Sat 5th 2Km warm up 5 X 1000m Nudgee Tartan track- 200m jog recovery;
3;07 156bpm (max166)
3;08 163bpm (max173)
3;07 167bpm (max177)
3;07 166bpm (max179)
3;04 180* (max202*) *??
A tough session in hot and windy conditions so particularly encouraged by those times. The recovery between 4th and 5th KM was doubled due to exhaustion.* Think the heart rate monitor played up on the last interval as my maximum heart rate is normally 180bpm and this interval had me starting at 202bpm for a minute  before heading into the 170's.

Sun 6th 30km Newport to Contarf (and back) 2;04;16 or 4;08 K's  a hot day. I averaged about 4;00 min K's for the 15km up to Clontarf then turned around and realised the wind had assisted me and so had to battle into it on the way back, closer to 4;20's - 4;08 overall.
Also had to duck and weave through the Redcliffe markets and the hundreds who were enjoying a day at the beach!

Mon 7th am  10.6km 44;03 or 4;10 K's I was stuffed from the weekend!
Tue 8th pm 5.7km 24;02 4;12 K's still stuffed!
Wed 9th am 10.6km (Garmin did not pick up GPS for first 200m) 44;15 worth 4;10 K's
Thur 10th am 10.66km 43;45 4;06 K's
Fri 11th am 10.9km 45;25 4;11 K's

Saturday I am Running Masters.
3000m and maybe a leg of 4 X 1500m with the geriatrics from Broad Hill Nursing Home

Derek Episode 1 (+playlist)