Recovery

Fri 5.05am 10.56km Roo+Lake 48m04 4m34 K's Slow easy recovery run.


The Overnight low was 22 O C ( that is 71.6 O F) and humidity was 80% at 5.00am.

Cool Night Classic

Wed 10.6km Roo+ake 46m30
Thur 5 15pm Price Waterhouse Coopers 17th Cool Night Classic 5.15km 3rd or 4th 16m29
Not quite a classic as with 4/5000 runners on an 'out and back' course on the narrow Riverside pathway, was always going to be running back into a sea of runners! That was exactly what happened. 
Fast downhill start in the Botanical, I ran 1st K in 2:55!!
3 youngsters headed off the front and as I tried to gather my legs another 3 guys past me.
The warm conditions, 28 O C with humidity didn't make things feel great. 
Up ahead I thought It was Geoff Berkley who had beaten me in this race last year (he was 2nd, I was 3rd) 
I reeled him in eventually. We turned and ran back on our selves into the flood of humanity!
It certainly slowed things down as we got squeezed out of space. This was a public footpath and at one point I had to overtake a cyclist heading in the same direction, I put my hand on his back he slowed to a halt held up on one side by the Riverside Express way column support we were running under, as I squeezed past he cursed out loud, those cyclists hate us runners sometimes and to be fair he had a point! 
Into the finish area and I had caught the 4th/ or 3rd place guy and sprinted past to the finish. 
I heard the announcer call me as 3rd place and I thought that was a mistake! 
So I didn't wait around for presentations but later at Central,I met Robbie Lofthouse who had been spectating and told me I was indeed 3rd over the line! 
Hope no one masqueraded as me and picked up the 3rd prize a $400 watch!! 
Maybe it was a cool night hey?
The 3rd placer must have dropped out and with the crowds there was no way we were going to see him! 
So 3rd place again maybe!

10 X 400m @ 69.88 Moreton Bay Road Runners

Mon 6.03pm 10.57km Roo+Lake 45m23 4m18 K's
Tue 5.06am Nudgee 10 X 400m 80sec recovery
73.98
72.54
70.36
70.48
69.40
69.18
69.20
68.62
67.02
68.04
For the second week I joined a group from Moreton Bay Road Runners for a track session at Nudgee. They start at 5.00am so I'm up at 4.30 am to get there and only had time for one lap warm up so used the early repeats as warm up!. Warm and humid and no wind felt OK.
18.9 O c and 84% humidity.

20 X 400m 73.06

Went back to Nudgee this morning and ran half
Zatopek in hot windy comditions. Probably ave 73's with the wind slowing me. Ran in Adids Climalites (flats) but the PF in right foot hurts like a pig after.
in celebration of Movember I have been establishing some hair on my upper lip.
it is laughable ,very salt & pepper, and not at all like David Booney or Dave Bedford. Worryingly Natalie has said it is very Freddie! I am happy to publish a photo if you like? !


11.42 am / 26.2 O C / 47%.


73.15  137bpm
73.40  143
74.38  146
74.57  148
73.58  148
73.73  149
73.75  148
73.41  151
73.38  153
73.88  151
73.00  151
73.05  152
73.35  153
73.02  154
73.15  156
72.60  156
72.56  156
71.58  156
72.42  157
69.26  159

5000m 15m56:06

Conditions good not too humid not too hot cloud cover. I was well rested and sober! Felt ok from the off just some knee tendonitis pain that soon eased. The sun came out and I was cursing but clouds rolled back over. I ran through 3 k in 9m33 feeling ok but goal pace 3m10's had slipped and I was unlikely to get back on track so then it is just the mental battle goal gone but how hard can you still push it? Remarkably I stayed pretty much on pace and if I'd only been able to lift it 3 laps out, I might have got back onto 15m50 pace, saying that crossing the line in 15m56 having lapped the field wasn't too shabby.that time is 90.5% age graded and a ything over 90% is good. Hope that I can step up still further and run 15m49.

Grunting

Fri 5.19am 10.53km Roo+Lake  45m13 4m18 K's
Thu 5.22am 16.20km Roo+Lake+Roo 69m49 4m19 K's
Wed 5.17am 16.27km Roo+Lake+Roo 71m21 4m23 K's


One good reason not to wear an ipod is hearing the wild life and on Thurs mornings run I hear this strange crying I looked up and saw two Koala's in a tree just above my head. They were 'talking' to each other. I ran round the Lake got back to where they had been but they'd already moved on! Quick workers those.
Have a listen to an actual recording of a Koala 'grunting' here!


Running Masters Saturday - a 5000m. 
Hoping to run closer to 16mins if conditions are not too warm or too windy, but is that the first signs of a sore throat I'm detecting , will the PF in the right foot have other ideas or am I a hypochondriac?

5 X 800m @ 2m29.16 Chelsea 3 Arsenal 5

At last we can say 'OOOOH to be a Gooner' with pride!


Mon 5.15am Roo+Lake+Roo 16.29km 70m41 4m20 K's


Tue 5.06am Nudgee 5 X 800m 2m30 recovery
2m30:64 148bpm
2m29:68 152bpm
2m28:33 155bpm
2m28:80 157bpm
2m28:35 160bpm

20 X 400m @ 72.29

Half Zatopek 20 X 400 @ Nudgee 72.29 ave 110m jog recovery (75 sec?)

73.28 - 137bpm
75.80--143
74.74--145
73.86--148
72.88--151
72.20--152
71.37--154
71.80--154
71.55--155
71.52--154
71.87--156
72.07--155
71.10--156
70.88--160
72.60--158
72.26--158
71.36--159
71.83--159
69.20--161


Humid and warm at 1.00pm breeze on first bend swung around to back straight. After first couple vot me into the groove felt comfortable enough, concentrated on blocks of 5 and starting fast working into the wind staying relaxed upper body, breathing comfortably, good session. Met Mathew a Kiwi runner who was doing a few laps - might join his goup for intervals back at Nudgee 5.00am Tues!

3000m 9m29.76

Sat 8.00am Nathan 3000m  9m29.76


Attending the API property conference dinner Friday (Late night and lots of booze) was not ideal preparation for running masters early Saturday morning but I'm still glad I finally got to race a 3000m as a 50 year old.
Conditions were OK, not much breeze, cloud cover, warm 22 O C but humid as ever. Started well but maybe  a touch too fast for the first K was about 3m06, it is the 2nd K that is always the toughie and I must have run it in around 3m12 , bringing it home in 3m11 for 9m29.7. 
I feel the need to race myself into form and in the right race with the right preparation hope to run sub 9m19.
In fact my 16m08.41 a fortnight ago is worth a 9m10 on the same age grade % and 9m17 based on the equivalent VO2 max  see this web site. Or perhaps I am better suited to 5 than 3 as my speed ebbs away but my stamina endures.

Running with Koala's again!

Fri 5.20am 16.27km Roo+Lake+Roo 70m10  4m19 K's
Thur 5.13am 16.28km Roo+Lake+Roo 68m39  4m13 K's


I saw a koala running along side the path in search of a preferred tree. A rare sight these days and even rarer to see them out of a tree. Second time in two years I have seen one running alongside me!

I am down the coast today and tomorrow at Jupiter's for the annual Property Conference. I might still make it to Masters on Sat.

Tim Sweeney

Wed 5.00am Roo+Lake+Roo 16.27km 70m41  4m21 K's
Tues 5.32am Roo+Lake 45m46 4m21 K's
Mon 5.57pm Roo+Lake 10.53km 4m26


My youngest Brother Tim's 49th birthday today! Happy Birthday Bro x

Wild Horse Mountain

Well I chose the wrong option on Sunday, had a lie in, gave Masters a miss and headed up to the Uni of Southern Queensland at Sippy Downs in the arvo. Magnificient sporting facilities there but sadly very under utilised. That goes for the track and the meet! I entered the 3000m last event of the day, did a warm up in the grounds of the uni and got back to the track and noted how few athletes were around . Did a few strides and still no sign of other runners and no starter or timekeepers! They had decided to cancel the event as I was the only entry! Wish they'd have told me and even given me the choice of running by myself! 
Hey ho my debut as a 50yo 3000m runner can wait another week.
I pulled into Wild Horse Mountain on the way back and did a hill session.
The track to the top from the gate on the pathway is signed as 700m but my Garmin had it at 665m, with the climb aprox 75m according Garmin. Doesn't sound much but it is a real killer 3m50sec for the first rep so you can tell just how hard it was! I wish I had my heart monitor on as the BPM would have been off the scale! The hill has a real nasty kick at the 2/3 mark, jogged back down in 4m10 and back into it for 3m46sec of agony and had just enough left to finish another in 3m42.
It worked parts I dont normally touch so quite a bit of pain today and could only hobble around 10.6km Roo+Lake in 46m30.
I intend to put in a mid week session and increase the K's but that will have to wait another day till I'm properly recovered from Sunday.

3000m

Do I race 3000m @ Masters on the Gold Coast on  Sunday morning or do I run with the kids at a QA Meet. on the Sunshine Coast  Sunday  afternoon?
Each has their merits, Masters starts at 7.30am so no wind likely but also no competition, QA on Sunshine Coast could throw up some good young guns and my body is normally more awake in the afternoon. Hmm not sure yet~!

Gary Artuso - Gold

Sun 12.55pm 10.54km Roo+Lake 45m46 4m21 K's Really hot day
Mon Rest
Tue 5.22am 10.56km Roo+Lake  44m50.39 4m15 K's
Wed 5.24am 10.55km Roo+Lake 44m50.55 (!!) 4m15 K's


My friend Gary Artuso got me into John Stewart by singing a Gold - only his lyrics have rather a different flavour!
John Stewart is yet another rock/pop/folk star who has sadly passed away.
Always loved Stevie Nicks and Lindsay Buckingham too.
One day I'd love to be driving over Kanan...


There's people out there turning music into gold!

5000m 16:07.93

I woke at 5 and it was pi$$ing down and thunder was rolling a repeat of last week! I switched off the alarm and tried to get back to sleep another session at Nudgee and debut as a 50yo would have to wait! Woke again at 6.30 and the rain had stopped I got up went downstairs, knocked Max off Mineshaft to have a look at the BOM radar, to see the storms heading out to sea. So headed down to SAF @ Nathan.
3k warm up= 3 laps around QEII, or ANZ.
plan was to run even pacing rather than the normal fast/slow down.
72 first lap, 3m10/11 at K,9.48 at 3k no wonderI felt good!conditions were warm about 22c and very humid as the sweat poured off me.
I seemed to pick it up over the last 2k and hit the bell 14.54 and finished with only a 74 for 16m08.41 official 89% age graded.
happy enough considering the humidity and early season, it felt quite easy and I lapped the field including Peter Reeves.
Garmin readings were;
3:09
3:11
3:10
3:05
3:06
+ 25s @ 2:49 pâce - 16:07.93 on my watch.
5Km warm down with the boys, Peter, Phil and Con.

Insomnia

Tue 5.37am 10.60km Roo+Lake 44m46  4m13 K's
Wed 5.42am 10.60km Roo+Lake 43m44
Thu 5.39am 10.56km Roo+Lake 44m08 4m11 K's
I really should try and add some variety but at the moment I feel like I am still just holding it all together.
PF in right foot is an issue, knee and hip are acceptable/ok.
So just steady running and a race or track session a week.
This morning was really humid and may need to swap from tee to singlet pretty soon -  was wearing long sleeves only last week -  Summer is settling in.


Tearin' off tights with my teeth

the boys are back in town

And that time over at Johnny's place
Well this chick got up and she slapped Johnny's face
Man we just fell about the place
If that chick don't want to know, forget her




Thur 12.36pm Brisbane River 11.76km 47m59 4m06 K's
Fri 5.38am Roo+Lake 10.57km 44m23 4m12 K's
Sat Nudgee
Sun 2.36pm Roo+Lake 10.48km 44m12 4m13 K's
Mon 5.57pm Roo+Lake 10.62km 43m18 4m05 K's

washed out!

i was up at 5am to properly wake myself up for my first race as a 50 year old. Masters @ SAF Nathan, a 3000m at 8.00am, left the house for the drive down wearing sunnies but sky was getting darker and befkre the Gateway Bridge the rain had started! Warmed up with 4k in the rain but as the thunder and lightning increased so did the wind and at start time a full own storm was turning thr track into a pool with the wind knocking over wheelie bins and obviously preventing set up.
Nat was doing a pump class at 9.30 and I needed to be home so I pulled the pin at 8.10am.
I got out to Nudgee this arvo, remarkably the weather had completely turned around and it was hot (humid) and sunny!slight wind but not like last weekend.
Ran 3000m,2000m,1000m with 400m jog recovery:
9:31.98 168bpm
6:29.97 172bpm
3:07.26 168bpm

Conditions were too warm for a long interval session, either that or old age is getting to me!

Here are my predictions for the RWC Quarters about to kick off;
IRELAND
AUSTRALIA
FRANCE
NZ

Hope you enjoy the games, I certainly will.
Cheers

More of the same

Wed 5.21am 10.54km Roo+Lake 45m01 4m16 K's

Twenty Years

Sun 3 X 2000m @ Nudgee 400m Jog recovery
Mon 5.33am 10.53km 46m48  4m27 K's
Tues 5.24am  10.57km 44m01 4m10 K's


Sunday at Nudgee, very windy BOM said 20kmph wind speed gusting 50kmph (worth at least 10secs per 2K)
#1. 3m11.94 155bpm 3m17.19 167bpm = 6m29.15 161bpm
#2. 3m13.45 159bpm 3m17.23 171bpm = 6m30.44 165bpm
#3. 3m08.53 163bpm 3m14.16 175bpm = 6m22.69 169bpm

I have been married to the beautiful Mrs for TWENTY years today, along with our children, my proudest achievement.

Sandstorm

Thurs 5.32am 10.47km (!) Roo+Lake 45m25  4m20 K's
Fri 5.31am 10.56km Roo+Lake 43m53  4m09 K's
Sat 2.23pm 10.60km Roo+Lake 42m37  4m01 K's
Just keeping it steady, managing the niggles. Would like to get back to the track for some speed work but wary of pushing too much. 
Track Season has started at Queensland Masters and will run some Queensland Athletics (Open) events as well.
Imagine being at a Club and this track coming on - I'd be dancing like a Zombie (which is how my wife says I dance ; -)

Half Century

Mon  5.33am 10.53km Roo+Lake  45m53  4m21 K's
Tues 12.11pm 12.40km River 46m35  3m45 K's
Wed 9.20am 10.46km Roo+Lake 43m53  4m12 K's


The Garmin is a year old today and records 3389.25km  233.54.18
50 years old today!! Still feel like a 25yo and have the libido to match! Now for a crack at any records that want my name!
Cheers

Surprise

Sat 4.35pm 10.52km 43m44 4m09 K's
Sun 1.02pm 10.54km 42m43 4m03 K's

The good wife rang me on Fri arvo on a frenetic day at work, "what time are you leaving?" "I dont want you to come home I'm in Room 617 At Ridges (hotel)" it's across the River from where I work in the City. I finish up extra quick and dash over to the Southbank! my minx of a wife arranged a surprise night in town for dinner and drinks with friends to celebrate my half century this Wednesday. With 4 kids this isa very rare treat and a lovely surprise. How my kids managed to keep it buttoned I dont know!
With all the booze in NZ and then on Friday night, I just had to get moving again or the weight gain would have been too much to stomach (pun intended).
So Sat & Sun 10.5km Roo+Lake , only had a week off and the body reacts like it's the first time I've ever run this, rather than the 1500th time (my conservative estimate!)
PF sore,hip minor background,knee initial run stages only.
Apologies for typos but typing /posting this from my patio in shorts post run on my $100 Zeepad -ipad copy!

Fields of Athenry

I decided to have a training break following NZ. 
Having had a number of hip episodes since the 2008 Stressie I am ever mindful that for me it is going to be a problematic area . Though I haven't quite got to the point where I could say it is painful I feel that it could start to get that way. Last Jan/Feb I had a similar episode but let it get to a more painful stage however a two week break and was OK to get going again.I'm listening to my body!

Titirangi 10KM

Sat  Titirangi 10KM (9.7) 35m33  1st


The plan was to run the Legends Half Marathon but due to late arrival swapped to the 10KM. To say I was worse for wear was an understatement as on Friday my brother Tim and I had started at lunchtime and gone long into the night! Just how we made it to the start line I'll never know. Gun goes off and not unexpectedly I feel crap. It was freezing cold so I wore gloves! I would have worn a beaney under my cap but knew at least my head would warm up. Two young guys take off at pace and I run early K's in 3rd about 50m back. An inner loop at about 2K and I work my way to the front. The rains pour down at one stage and I have to remind myself I do this for fun. The course takes in some challenging hills and feeds into the full Mara and Half course.
At the finish line I meet HuRTS guys Enda and later on Charlie and Connor.
I went back to my unit for some sleep. More later.
Results here

Auckland

La de da Gunner Graham

Thur 12.28pm 25 O C  10.56km Roo+Lake 44m01  4m10 K's  


I felt OK today after yesterdays stair climb! I expected some soreness but none! Remarkable really, all the niggles are OK. I got attacked by a bird, the first of the season (this kind of thing never happened in the UK) I saw it's silhouette above my head -  a swift fist in the air was enough to scare the blighter off.

I had my hair cut today at my local Rothwell Barbers 'Stags' it is appropriate for me as mine rests peacefully in the garage for the last year! Anyhow he has old British TV shows showing so I watch 'It ain't half hot mum!' and 'Are you being Served?' It must be my age because as a kid I didn't like IAHHM but now I can see the funny side. As for 'Are you being Served?' It's a scream and there is something about the young Wendy Richards - Miss Brahms (sadly deceased) with her oh so Cockney accent that still does it for me ;-)
I shall leave it for Young Timmy  to pass comment on Molly Sugden (Mrs. Slocombe).


I am off to Auckland this arvo to meet up with my younger brother Tim as part of a Farther's Day /early Birthday present. 
Timmy got us tickets to see Ireland V Wallabies. Not sure who I want to win as I support both teams. I have Two Aussie RU flags and caps but Timmy will probably be going for Ireland (because he lives in NZ and our parentage).
Nearly forgot, thinking of running The Legends Half or 10K on Sat morning - depends how drunk my brother gets me! It is the course trained on by Lydiard and his athletes
with a mountain about halfway - should be a blast!

Brisbane's first Tower/Stair Race

Wed 4.53am Roo+Lake 10.60km  4m25 K's
8.16am Tower Run 4th Eq 3m35




I fell asleep early Tues night which meant I woke early Wed morning,I wasn't going to go back to sleep so got up at 4.30am! Went downstairs to do my stretches and was greeted by son Oli getting up for Arsenal's Champions League game (I have taught him about commitment).
So it was out early for a steady Roo+Lake and then into work early to run the Queensland Police and Emergency Services  'Great Tower Race' up 111 George St. 
Only 31 stories and 686 steps, I was surprised at the  tight short flights compared with us at 80 George St. My plan was run two steps per stride for as long as I could bear it then survive on one stair per step. Only managed about 6 floors on two steps. Runners went off at 30 second intervals and I was 3rd runner off in a 'self selected' Elite Category . I overtook one chap on the way up which was a tight squeeze. I finished 3rd in the category (equal 4th fastest overall) about 26 seconds off 1st place , my time was 3m35. 

The event told me perhaps I'm not cut out to be a Tower runner! I'd beaten the winner Paul Dodd in Sunday's Bridge to Brisbane by 1min34secs. Still, the view at the top was worth it! The air in the stair well was either very dry of very dusty as myself and  the other competitors seemed to cough up a lung afterwards. I'm fine now though.