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

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 
http://www.glasshousetrails.com.au/Results/2013/Flinders/FLINDERS%20TOUR%20-C%202013.pdf

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

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.

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!

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).

2.4kg

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!

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)

16;12, 16;12, 16;12 - Déjà vu

parkrun North Lakes 16;12

There is something beautiful about leaving your house 20mins before a race and getting back home 20 mins after. That is the wonder of parkrun nice and local. 
Warm up 2km jog to the start from home. 
Conditions about 21 O C (70 O F) 80% humidity. We had cloud cover which was a blessing but just before the off, the wind picked up which might have affected the first KM. 

I started hard but was surprised to only go through the first KM in 3m15, I thought maybe the cloud cover had interfered with satellite reception because I was expecting faster. Unperturbed (no actually I was perturbed!) I continued the effort going through the first lap and completed the 2nd KM in 3;12 - which was more like it. Into the second half of the second lap I am lapping people and dancing around the path to pass and run the best tangent through to the end of the race. Occasionally runners ahead moved aside and let me through without me having to deviate ;-).
The 3rd KM was 3;22 - whats happening? ( I was really perturbed!) I know that the second lap is where you have to concentrate and hold your effort, so why did I let it slip so much? It gave me the kick up the backside to push on, I went through the second lap in 10;48 which I worked out meant that if I could do the third and final lap at the same average pace as the first two, it would give me a time of 16;12 by running 5;24. 
I worked really hard giving it everything to run through the funnel and stop my watch at 16;13.1 = "F@ck! Expletive Deleted  escaped my lips again when I looked at my watch! 
I  have to stop these  Tourette's like outbursts post race !
My hope is that the time might be taken from the front of the funnel and I could get rounded down to 16;12 which would make it an incredible  record of 3 parkruns at 16;12 on two different courses!! 
Update Official time 16;12 !!! 92.49% Age Graded
Though I am hoping for  Déjà vu in some respects I have outperformed my two other runs regardless of the end time as today I turned 52 and my age grade performance should increase to 92%.
I cant say I am totally happy to be stuck in a rut - we all want to run faster dont we? So I have to shake things up, do things a little differently if I am going to improve. The heat and humidity wont help times at parkrun through the Summer. I can pick up the workload in training and I can drop a little weight if I give up the beers for Summer ;-(
I warmed down with Dave Spence a classy M55. He was telling me about his ongoing series with Mountain Man Ian McKee (also Caboolture Road Runners) at the Bridge to Brisbane 10KM. They have raced each other 8 times and each have 4 victories over the other. I love those rivalries.
(Ian lives on Mount Mee hence 'Mountain Man').




Results here 

Where are you supposed to wear a headband?

Dave Spence insisted on praying at the start

The Global face of Garmin?

Cheers

Running as good as ever?

Just a steady week coping with the aches and pains of old age. 
Will give the 5km a burl at  parkrun North Lakes in the morning as a birthday celebration #52 for me!
Scary numbers - but it got me thinking about my running and goals on the track this year and wondering what I can achieve.
There is a calculator on the running for fitness website that tracks back and forward your times based on Age Grade % and VO2 Max (calculated from performance rather than in the lab). A good starting point is plugging in your PB then you can see if your currently running as good as you used to and what you might be running in 20 years time!! The calculator is here
As a 17 year old running 5000m in 14;31 is worth 93% age graded and 72.3ml/kg/min and the equivalent performances for are; Click on to enlarge.

The table seems to reflect my Masters career quite closely, I ran 15;29 age 46,15;50 age 49 and 15;55 age 50. The slightly galling aspect is that for me to now run 15;50'ish I am going to have to put in an age graded time well above my PB actually 94.6% Age Grade for a 52 year old (though the predicted VO2 Max is down to 64ml/kg/min?). Of course the table assumes a linear decline year on year and for some lucky people that is not the case. But is is a fun table not only to be used for nostalgia but also to look ahead. Plug in your current times and have fun seeing what times you could have run or what times you might run in the future!

Here is the table worked out on my PB 3000 8;23 age 17; which is 91.6% age graded / 71.8ml/kg/min. It suggests I'll be running as good as I ever ran if I can run 9;18 from tomorrow onwards!

3000m 9;36.81

Phil Peter Anne Paul Ronnie Me

Barry Peter Anne Paul Ronnie Me

In disguise

Sat 8.00am SAF 3000 9;36.81 (3;12 K's) 1st

The last time I stepped onto the track competitively was 12th February 2012 when I ran 9;13.52 for a Qld M50 Record. Today I was not expecting to be anywhere near that but was hoping to run around 9;30.
Conditions were typical Queensland, warm and sunny 20.1 O C (68 O F) but low 38 % humidity and little to no wind.
It was great to be back at Queensland Masters and to see all the 'old' faces. The funniest thing was shaking the hand of Peter Reeves (The Robot) without recognizing him! He had grown a full on mountain goat beard that would not have gone a miss in Deliverance. It was not until he spoke that I cottoned on it was the Queensland legend.

Not Peter Reeves (The Robot)

Among others competing today, Australian legend Ronnie Peters, Chris Bell, Barry Broe, Paul Shard with Phil Davies officiating.
I warmed up with three laps (3Km) of the stadium, did a few strides and we were off, about 12 runners and 8 walkers. I ran through 200m in 35 and that was about the only time I looked at the clock. With the Garmins inability to record correct 1K splits I interpolated my K times to be about 3;07, 3;14 and 3;13. My heart rate got to 177bpm.
I hit the bell lap in 8;20 and was disappointed  that I could only manage a 76 last lap. 
I have always started my track campaigns slowly and built but I have a long way to go to get close to what I running in 2011/12.
I will race some of the evening meets later in the year with the kids (QA) in order to seek out better racing conditions and for competition.
My thoughts go out to Ronnie who has had major health issues over the last year (even though setting Australian Half Mara M60 records!), and has further battles ahead. 
You are a Champion. 
Today Ronnie was second in 10;28.17 - unbelievable.

Results are here

For a warm down the boys and I ran the Sweeney Circuit - named in my honour in my absence over the last 20 months, but this is Ronnies Circuit.

Wed 5.7km Roo 22;10 3;53 K's
Thurs 10.55km Roo+Lake 41;05 3;54 K's
Fri 10.55 Roo+Lake 43;59 4;10 K's

Hotch potch

Monday 10.6km roo+lake 43:45  4:08Ks
Tuesday 5km hotch potch 15:35 (recovery paused)

Yesterday just a steady run, today down to Graham 'Boy' Cogill oval for what was going to be 5 x 1000 on the grass oval. As it turned out the wind was gusting to such an extent (30kmph gusting 39kmph) on this exposed oval that after fighting it for two I decided to adopt a different 'circuit' around the sports field which didn't really help and the distance was all wrong but I still managed to run for 5km with about 5 intervals plus 2km WU 1600m WD. 
:-)

"Salud"

Sat 15 X 400m - 100m jog recovery (paused) 18;07
Sun 21.3KM 1;29;59  4;13 K's

Saturday headed to Nudgee late afternoon for 15 X 400m 100m jog recovery. Early on it was pretty windy but later the wind died down and I only had to cope with the warmth. Wasn't feeling great but worked hard at getting this session done. Trying to get used to running on the track again. Will step up to two track sessions when it gets light enough to complete a session before work in the mornings which will probably be another month or two.
My pace was low 70's about 3min K pace. My heart rate steadily climbing to max at 174bpm on the last interval.

The Garmin clocked me at 18;07 for the 6000m (with the recovery paused).

On Sunday I went out on a very warm afternoon for a lazy long run 21.3KM (2 X roo+lake). The legs were feeling the track work but coped OK.
Shouldn't be too long before the track season is with us and I will hope to run 1500/3000 and 50000 and maybe a 10000 if the body keeps it together - I have a number of niggles.
I am taking this week off work, here is our weather forecast.

Precis:

Showers increasing, late storm.

City:

Max 22

Bayside:

Max 22

UV Alert from 8:30 am to 2:50 pm, UV Index predicted to reach 8 [Very High]

Tuesday

Showers easing, gusty storm.

Min 17

Max 28

Wednesday

Fine, mostly sunny.

Min 14

Max 29

Thursday

Fine, partly cloudy.

Min 14

Max 31

Friday

Mostly fine, possible shower.

Min 17

Max 30

Saturday

Fine, partly cloudy.

Min 16

Max 28

Sunday

Mostly fine, possible shower.

Min 13

Max 25

Summertime

Monday Rest
Tuesday 5.39am 10.55km Roo+Lake 45;02 4;16 K's
Wednesday 5.43am 10.51km Roo+Lake 44;35 4;14 K's
Thursday 12;16pm 14.76km River Run 60;12 4;05 K's

I call it 'Summer' when we have our first 30 O C (86 O F) day and even though we are just into official Spring in Brisbane, we've had two consecutive 30+ O C days. As I ran at lunchtime today I was desperately searching out shaded water gurglers to placate my mighty thirst. I think the humidity this afternoon was pretty low @ 24% where as yesterday mornings run was in cool 15 O C (59 O F) temperature but 95% humidity - that is typical Brisbane.

incongruous activities

Saturday 1;52pm  32.28km 2;15;28 4m12K's
Sunday 3;19pm 5 X 1000 with 200 jog recovery Nudgee

1. 3;11,
2. 3;17,
3. 3;15,
4. 3;15,
5. 3;15

I went long on Saturday. I hadn't really planned to but I'd accepted a STRAVA challenge to run 20 miles in the next 10 days and decided 'on the hoof' to make it there and then. I had half an idea about the course to run from taking my daughter out on driving lessons and where I'd cycled. It was a warm sunny day and I'd put plenty of sunscreen on, which initially made me sweat profusely. I felt pretty good just taking it steady stopping for water 3 times. Only when I got back into North Lakes did I start to feel it in my legs but the pace had also quickened (4min K's for last 5km). 32K's is my furthest ever training run (well I cant remember running longer when I was younger but I suppose it is possible), though I did run (Race)  the Glasshouse Mountains 50km Trail Runs when I first got to Australia (2004 off no training and absolutely smashed myself!).
On Sunday I was keen to get to the track knowing I would not find time during the week, though appreciating Saturdays run would have a major bearing on how I would perform. Conditions were sunny warm and windy, not ideal for long intervals.
2KM warm up and into it. 
I ran conservatively averaging about 3m14/15 for 5 X 1000m with 200m jog recovery in my road shoes. The wind and Saturday took its toll.

Saturdays Monster Run

Sundays Heart rate Ave 162bpm  Max 177bpm

Jollification

Jollification by the Lightning Seeds has been playing on my car CD for the last few days. It is the quintessential POP CD, not a duff track on it and uplifting with great beat, if you've never heard of it or them, do yourself a favour!



The Monday following the Bridge I woke up with a sore throat! Suffering a heavy cold.
Lucky to have made it to race day feeling OK. 
I have been taking things really quite easy since, here is my running recap.

Thurs 29th 5.42am 11.16km Cadel 45;08         - 4;03 K's
Fri 30th 5.40am 10.62km Lake+Roo 43;33       - 4;06 K's
Sat 31st 3.25pm 10.55km Roo+Lake 43;37       - 4;08 K's
Sun 1st Sept Bridge to Brisbane - 11km
Mon 2nd 5.43am 10.52km Roo+Lake 44;56      - 4;16 K's
Tue 3rd 12.23pm 14.71km River 59;48                 - 4;04 K's
Wed 4th 5.37am 10.58km Roo+Lake 43;04       - 4;04 K's
Thurs 5th 5.42am 10.55km Roo+Lake 44;46     - 4;15 K's
Fri - REST

Still suffering from this cold.

Bridge to Brisbane 5km 15;31 10th

For convenience and fitness I chose to race the 5KM at the Bridge to Brisbane this year. A much more reasonable  start to Fathers Day! 
A 'sleep in' and then the kids presents (a hammock!!!). 
A leisurely drive down the Nudgee Road and no need to pay the toll both ways. Lots of space to warm up and only 9,500 runners taking part.(24,600 in the 10KM)

The race was going to have some positives and some negatives.
The late start meant the temperature was up in the mid 20's C, there are some nasty climbs coming out of the inner city bi-pass tunnel. The positives were the competition and we had a following wind.This distance attracts a high proportion of the good younger track 1500/3000/5000 guys who consider 10KM too far.

The start was 9.40am from a side road off Kingsford Smith which was not good planning turning left within 30 meters of the start. 
I flew off bumping and barrelling my way to the lead! I wondered why the kids weren't flying past and seemingly taking things rather sedately as I went full pelt down the road. Eventually I came to my senses and tried to tuck in behind a big group of youngsters who all appeared to be sponsored by 'FiTnance' or a Podiatrist. 
My first KM was 3m03 and I was falling off the back of the group.

I worked hard on the incline and started to get back into others who'd been spat out the back of the large group. I finished off pretty well and stopped my watch at 15;31.
I was by no means alone representing the over 50's as Gary Mayor was pretty close and has been running really  well again recently. 


The font of all Brisbane running knowledge Robbie Lofthouse tells me Gary was a 2h20 Mara man back in the day.
I was the first guy over 35 years old, Gary was second.
Results are Here