28 January 2017

3000m 9:36.2

I had to head down to the Gold Coast Saturday morning so I thought I might as well run the Masters 3000m as I knew Matt McDonald had drummed up some interest from the youngsters to come along. I was slightly hesitant because on Tuesday towards the end of 18km I'd felt soreness coming on in my right calf which remained there for the rest of the week. Also I have done next to no speed work so I wasn't expecting anything exceptional. Conditions were warm (hot if you are not from Queensland) and humid but we did have the benefit of a cooling rain and cloud cover.
Standard 3km warm up. Few strides. Bracko went tearing off and I slotted into about 5th. 400 in 72, 800 in 2:29, 1000 in 3:07 1600 in 5:05 2000 in 6:21. I did some interchange position wise running with young Daniel James. 2600 in 8:20 so thought I'd make 9:35 but a slight clip of my heels with 300 to go made me steady the ship before giving it some more. Daniel had the better finish but I was pleased with 9:36.2, I should still be able to run faster when I add the speed work and reduce the miles. I think it shows the benefits of the LSD training I've been putting in.
Matt ran well close to sub 9. Bracko will be dissapointed but he probably ran a PB, Clay ran 9:16 his watch but 9:21 official, Elliott Carr 9:24 between Clay and Daniel.

16 January 2017

BRRC 15km 53;59 1st

Training has been going well over the last month, consistently covering 110 to 135km a week by going long on Sunday’s
and running 16km (Roo+Lake+Roo) instead of my standard 10.5km (Roo+Lake) and running some doubles.
I haven’t got back onto the track yet but have been doing some easy sessions on the grass.
It’s been incredibly hot and humid and at times running conditions have just been horrendous.
I have been sweating torrents, so much so that I regularly discard running in a top but this has the consequence of shorts getting saturated
– so I only wear the short shorts to stop the flapping of anything over a 1.5” inner seam.
I have also noticed how the sweat trickles down the legs to the socks and shoes, so it’s also back to short socks.
The body is holding up ok.
I have some soreness on the bridge of my left foot (metatarsal) but I have had it since before the Worlds
(I even took two days off when I first noticed it 6 months ago)
but so long as it doesn’t get too painful I will carry on.
The knees are also hurting – the left knee more than the right.
I think its tendinitis and cope with pain by applying  anti inflam cream in the morning and ibuprofen on a race day.
My back has not been the same since I injured it in October 2015.
I am getting regular massage to try and ease it and I use the hand held roller to trigger point release.

I have been eyeing off some of the other distances on the all-time Veterans Road Running Rankings.
It’s a great motivation. 
I would like to record official marks for M55 @ 5/8/10/15/20/25km (my Perth Half is listed).
I have joined the Brisbane Road Runners Club as they host races covering most distances on a 5km largely closed road course by the Brisbane River.
The lap has two 180 O turns and two short sharp inclines. Timing is done by chip and mat sensor.
For my debut I decided to try 15km. Three laps. Start time is 6;00am which requires me getting up at 4;00am.
My sleep had been further interrupted during the night with a couple of really heavy downpours but Brisbane city didn’t get any of that so conditions were incredibly humid at 6.00am (26 O C and 87% Humidity!)
A very casual start and about 150 runners head off (runners choose beforehand today's choice was 5/10 or 15km).
Some of Brisbane’s better quality road runners were tempo training including Clay Dawson and Aiden Hobbs , pushing his son in the stroller.
I was by myself from the 1st KM in 3;23. At the time I wasn't aware that Clay had actually missed the start by 30 seconds and was charging after me, he was probably 10 seconds ahead of me for the first 2km .
The 180 O turns mean you get a good chance to see everyone.
I gave my run a real effort but with a big lead and horrendously arduous conditions
It’s hard to say I was flat out. My watch was showing consistent 3;35’s or slower if the inclines were included. I ran through the first lap in 17;35 which I was happy with.
My second lap was 18;07 as I tried to maintain a consistent pace. So 35;42 through 10km.
I lost sight of Clay at the turnarounds (we were lapping people) and I told myself he was catching me to help motivate my effort.
The third lap was covered in another 18;07 for a 53;59 result.
There is a nice big clock on the line which provoked a flat out sprint to get the sub 54 ;-)
I think I would shave at least 1 or 2 minutes off this time in the winter.
Here are the current rankings for the M55’s.
15 guys have run faster than me but I will slot in, in front of Bill Rodgers ! (for the time being).

Here are the first few 15km Men’s result;

Check the sweat flicking off my arms (just passed 2.5km turnaround cone)

Wearing the Newton Distance 1V