24 May 2017

Sandgate parkrun 16;43 & 16;23 1st BRRC 25km 1;30;46 1st

13th May Sandgate parkrun was a pretty labored affair where I only just managed to out sprint Craig Macklin for the win in 16;43. The windy conditions did have some influence on times.

13th May Sandgate parkrun





I actually felt guilty sprinting for a win at parkrun 13th May 2017


Taking it super easy in my Shaftesbury Harriers onesy 13th May Sangate parkrun

20th May Sandgate parkrun. 
I took an easy week bringing the mileage down to experiment performance differential.
As has been the case at Sandgate recently, I had company at least for the first half again. With Craig Macklin seemingly running well within himself keeping me company along with some youngsters. 
I wore the Asics Sortie Magic shoes which were fine up till we hit the wet wooden section running along the pier and back. I had to tip toe the 800m down and back as I felt the shoes slipping with every step. As for the 180 o turnaround, I was very very careful! I was only able to gap Craig after we got off the pier and ran back the 2km to the finish along the dry concrete esplanade.
I was happy to cross the line in 16;23 official time. Craig ran a 4 sec PB (16;39) which proved to me that the conditions were better and my taper contributed to a 
20 second improvement.
93.79% Top spot in Australia for age grading (28,430 runners).

Company for first half Sandgate parkrun 20th May 2017




16;23 Sandgate parkrun 5km 20th May 2017








The following day was a Brisbane Road Runners Club race day.We had the choice of running 5/10/15/20 or 25km by choosing 1,2,3,4 or 5 laps. 
I chose 5 laps. 
Conditions were warmer and more humid than expected but I shot off with real intent opening with a 3;20 KM. 
I had a goal to go for the M55 25km single age world record (1;29;56 Ray Hatton 13th Sept 1987 Eugene Oregon) http://www.arrs.net/SA_R25K.htm
I needed to run 5 x18;00 minute 5km laps. 
I went through the first lap in 17;41 which wasn't exactly comfortable but good to build up some buffer. I was running by myself though granted with 10 x 180 o turnarounds I saw the rest of the field multiple times. 
Through the 2nd lap (10km) in 35;46 I didn't have the mental agility to work out that lap had cost 18;04. 
I had felt the previous days 16;23 in my legs from the outset and some self doubt started to creep in.The 3rd lap 15km in 54;04, a 18;18 for the lap. 
54 minutes had some meaning to me as I ran a 53;59 15km here in the humidity of the summer and also a 54;33 15km again in the Summer. 'Only have to hang on for 10km!'
The 4th lap I remember feeling quite good, I was feeling strong in phases but I ran a 18;24 my slowest 5km for a 1;12;28 20km. 
That second 10km was 36;41.
The mental anguish of racing 5 x 5km laps was eased as I finally got onto the last lap 
- only one parkrun to go!
I managed to hold it together OK to finish the last 5km in 18;17 for 1;30;46. 
I knew the age record was gone by lap 4 but was pleased with this result which will rank 3rd all time in the M55-59 age category http://www.arrs.net/Veterans/VR4_R25K.htm
A M56 has run 1;28.
BRRC 25km

results https://brisbaneroadrunners.org/wp/download/Race_Results/rac2017/rac201705/rac20170507_2/RAC20170521_25k.pdf




Of course I appreciate the 25km is a rarely raced distance (specially in Australia and the UK) but seems it is raced in the States and Europe. 
I intend to put a mark on the rankings for every distance 5km, 10km, 15km 20km 25km and 30km.
There is a 30km option at BRRC in a fortnights time.
The World age record for M55 for 30km looks very easy http://www.arrs.net/SA_R30K.htm  however that's only  because the mighty Norm Green didn't run one till he was 56 and then he ran 1;46 !! - that's out of my league but I will aim for a sub 1;50 to see if I can  add my name to the M55-59 30km rankings http://www.arrs.net/Veterans/VR4_R30K.htm







BRRC 25km 1;30;46 1st ave 3;33'kms not smiling




The reward 


30 April 2017

North Lakes parkrun 16:21 2nd

Pete Bracken told me he was running his 200th parkrun on my home course and I thought it was a good opportunity to see if my flu vaccination theory was right from last week (that it had a detrimental effect on running performance). Ordinarily North Lakes is a fast 3, 'circular' laps around a lake course, but super fast times are made more difficult by lapping large numbers from midway. I thought Bracko would act like a bulldozer, clearing the course of runners but it didn't really turn out like that! Sure Bracko started conservatively for a change (niggle in his hammy) but he was gapping me by a km and gone by lap 1. He ran 5:15 and I was 5:18 with Benny Merlin in 3rd making it 3 ex Pat poms!
With Pete away,  the gaps on the path closed up as soon as he was through and I was left to find my own path. Unusually for me I shouted "RUNNER BEHIND" a few times to try and get a gap but I did still come a cropper, crashing into an open top Wiggles car being carried along by about six runners celebrating someone's πŸ’― parkrun! On this tight circuit honestly what were they thinking?
No harm done but it would have cost me a second or two!
Through the 2nd lap in 10:50 and I worked out another 5:30 lap would bring me home in 16:20, comfortably inside Keith Bateman's M55 Australian best parkrun time (16:27) [KB would have been jogging].
Bracko ran 15:58 easy and Benny ran 16:45.
I was happy because my time was a goal and it was a respectable time compared to recent 16:30's performances​ and last week's abberation.
Still 93.99% age grading was not good enough to beat the awesome Louisa Abrams 95.6%.
I asked Mike Trees to look out for Louisa in Auckland at World Masters Games where she won a gold in the 10km road race last week.
Turns out he knew the family anyhow as daughter (Felecity ~ a pro triathlete) was former girlfriend of Alistair Brownlee and the family had set up a 2XU outlet in Brisbane (when Mike still had a 2XU interest).
Mike finished 4th in the 5000m and won the Sprint Triathlon and 1500m open water swim. He was 2nd in the 5000m open water swim an hour later, missing a third Gold by 0.8seconds! Not bad for a runner who had an operation on a prolapsed disc in his back in November!


Bracko and I searching for post race salvation.

Warm down with Benny and Bracko
Start of 3rd lap
Benny searching for a gap goes wide around πŸ•
The spirit of parkrun, don't know how I managed to crash into one of the runners holding onto the Wiggles car.
My hair has gone black and white though it looks all grey (Shaftesbury Harriers)

23 April 2017

Sandgate parkrun 16:48 5th

Rain greeted us for the start of this one but it was a bit cooler and the wind wasn't too bad. Hoped to run around 16:30 but was unsure how 105km in the 5 days prior might impact. Went off easy enough, initially in 3rd behind young Peter Bracken and even younger Adam Foggy.
Bracko had invited his BERTY Squad along to pace him to a sub 15:40.
Those two swiftly gapped us and I was briefly joined then gapped in quick succession by Elliot Carr, Jee Ming Leung and Craig Macklin who is in the M45-49 age Cat.
I was uncomfortable with what should have been easy enough pace. The rain didn't help specially on the turn onto the pier, at the head of the pier and off the pier.
Huge numbers of runners were straying into our path as we head back to the start. A record 456 took part! 456!!
We also had to look out for your everyday dog walker, walker and jogger just enjoying the public footpath as is there right.
Coming back along the pier I managed to catch Craig and we ran together back to the finish. I was listening to his breathing and at times he sounded really easy. Though we got to a K to go and he went through a bad patch and I hit it hard.
Disappointed with 16:48 but that was still good enough to give me 1st ranking in Australia age grading for the day (33,195 runners!!!)
During the week I'd had a flu vaccination and think that along with the mileage had an affect. Last time I ran a parkrun following flu jab 26th April 2015 I ran about 27secs below par see herehttp://runningmasters.blogspot.com.au/2015/04/sunday-run-callahan-road-24km-14441.html.
Keith Bateman holds the Australian M55 Cat parkrun record at 16:27 so I need to have a proper go at that before I get too old too slow or injured. Did I really run 15:48 at Sandgate in 2014? Seems long gone, out of sight, today - a full minute slower!
My blog has now logged up 300,000 hits since it's inception! Not bad considering the drivel I write about myself πŸ—£πŸƒπŸš½
Looking cold and wet!

I managed to catch Craig. Yes I'm going bald πŸ€–πŸ‘¨. Wet wooden pier.

High arms indicative of me uneasy feeling!
Top age grading in Australia 33,195 runners!!!

14 April 2017

BRRC Half Mara Championship 75:22 2nd

Busy at work and no time to update my blog! Two weeks ago I ran QMA 5000m Champs at QEII finishing 2nd to Clay in 16:48.
It was a tough performance but really just going through the motions as I have done no track work this year but plenty of mileage.
BRRC at West End last week was much more agreeable conditions. Less hot and less humid, but that is all relative as Brisbane is always high humidity.
6:00am start time, course 1 loop of 1.1k plus 4 x 5km "loops". Actually it's a straight line out 2.5km, with a 180 o turnaround, back 2.5km and 180 o turnaround.
Ten x 180 o, two inclines on each lap = 10 inclines to negotiate. So not the quickest of courses but I like breaking the distance down into the 2.5/5km tranches and you get to see how everyone else is going.
Clay and I went hammering off into the first two KMS at sub 3:20's pace. I felt my πŸ’“ rate going really high and I knew there was no way of sustaining that pace so I pulled back a little as Clay headed away. I was still within reach at 6km but he inexorably  pulled away after that. I concentrated on maintaining​ speed, trying to relax and spurting following each turnaround.
17:04 for the first 5km and through 10km in 34:36, so slowed down somewhat in the second half.
I was happy with 75:22, it bettered a Ron Peters Club Champ age record and also his M50 mark and those for M45 and M40.
Clay set a new M35 record with his 73:56.6.
Ron's Australian M55 record is a daunting 72:19. He ran it at the Gold Coast about 8 years ago. It now looks beyond me!
I don't know where I'm going to find 3minutes from. I'm​ half minded to give up the Half and try for his Australian M55 Marathon record at 2:37. It would be a debut Marathon which might help because I won't know the psychological as well as the physiological pain that I would experience.
The plan is to try the half at GC this year and the Marathon at GC next year.







22 March 2017

Sandgate parkrun 16:35 1st

As ever I treat parkrun as a session. Saturday morning was typically hot and humid as 400 of us lined up for the trip North to Shorncliffe Pier and back. I went out hard 3:09 first K before settling back into 3:22's. At the pier end 180 O turn I could see I was about 30 seconds clear.
Running back through the hordes can be dicey as the incoming runners spread across the width of the pathway.
I held it quite consistently and was happy enough with 16:35 which is pretty much what I did on the other two occasions I have pushed Sandgate parkrun in recent months.
Training mileage continues to max up to 135km per week. Rain all last week and all this week! Adds to the humidity. I have my bro visiting from NZ this week so lots of beer so the high mileage is just as well.
On Friday last week I fell over trying on a pair of trousers πŸ˜‚ crashed down onto ribs on lhs, immediately feeling a twang. I got through parkrun ok but since Saturday I have been in pain. Feels rather like running with a stitch or stomach cramping. Typical getting injured by nothing to do with running. I should be ok but just taking things steady. Cut the long run and intervals​ this week. Hope to finish track for this Summer with a 5000m at Queensland Masters Champs Saturday week.




07 March 2017

Queensland 10,000m Championships 33;56 3rd

My mini taper consisted of two 10km days on Thursday and Friday, so my weekly total just hit 100km for the week.
Saturday morning was spent at Sandgate parkrun where Mike Trees ran his 100th parkrun.
Its taken him 10 years to get to 100. He has run the quickest time by any M50 with a 15;44 at the original home of parkrun, Bushy Park in West London.
Having undergone an operation to remove the shattered remains of a burst disc from his vertebrae  in November ,he has concentrated on recuperation by swimming up to 35km a week . He has run a maximum of 20km a week mainly doing drill work. Working on form and stride length up a short (50m) hill with core work between reps. A fortnight ago he managed a 22;10 but Saturday he really pulled the proverbial cat out of the bag by running a 18;02 ! It goes without saying conditions were horribly humid
A fabulous recovery that has sparked the possibility of him running at World Masters Games in Auckland in April. He was always going to swim the 5km Open water swim but now he is considering racing the 5000m and 1500m on the track.
The Queensland State open 10000m Championship was an 8;00pm start. Conditions were 28 C and 88% humidity with initially windy conditions calming down as we ran.
I ran the race with the hope of running a sub 34 and getting an Open medal.
The race doubled as the Masters Champs as well. Aidan Hobbs, Patrick Nispel and Matt Macdonald pulled away from me immediately from the gun. I had some company briefly but sickness contributed to Osman Saleh's demise and he dropped out. Unbeknownst to me Matt Macdonald had also dropped out and so I was running in the Bronze position. I really just hung in there for most of the race, trying to find a pace that I was comfortable with, the conditions being what they were. Aidan lapped me with 4 to go but he wasn't absolutely flying past me and as I hit the bell Patrick lapped me and I had to run an 80 second last lap for sub 34 minutes so I knew I'd achieve one goal. At the finish I was told I was 3rd so both goals done. 4th was Wayne Spies who won the overall Marathon at World Masters in Perth (about 2;35) about a minute behind me. Happy to mark down a 33;56 for 2017, it was tough going.
Mike took a heap of photos of me.
Check them out here https://goo.gl/photos/fz3t2q5oUz2x22fx8