20 X 400m @ 71.75

Thurs 1.14pm Nudgee 20 X 400m Nudgee 120m jog recovery @ 71.75
Wed 3.59pm 10.54km Roo+Lake 45m06  4m17 K's 138bpm
Tues 4.46pm 10.50km Roo+Lake 42m35   4m03 K's
Mon 9.28am 10.65km Roo+Lake 45m51  4m18 K's
Sun 5.12pm 10.60km Roo+Lake 45m--  Garmin switched itself off 4m17 K's


At Nudgee this afternoon by myself;


27.9C/82.8F/56%/7kphGusting13kpm


72.86  135bpm
72.50  145
73.13  147
71.40  149
71.02  152
70.83  153
71.77  156
71.78  153
71.98  153
71.41  156
72.53  155
72.50  155
72.20  156
71.44  157
72.20  157
72.08  157
71.98  159
71.41  159
71.57  158
68.53  161


A tough old session! Ran them in flats as usual. Quite breezy but seemed to be able to cut through the wind somehow. Was starting the reps with a heart beat up around 120bpm. A good set in difficult conditions, clouds rolled over the sun to give some reprieve from the heat. PF in right foot and tendinitis in left knee are continuing slight factors , the PF tends to get real bad as I drive back home. I get out the car and can barely walk! eventually able to walk it off and tend to pay the price again tomorrow morning. 
I have only been doing steady runs through the holidays up till now fitting runs around the family. 
Might do ParkRun (5km Road) on Sat morning. 
Other races coming up;
A UQ Track meet (Open) on 6th Jan on a Friday evening (!) 3000m if I rejoin University of Queensland T & F team in time.
Queensland 5000m Championship (Open) 21st Jan Sat eve (!).


Saw 127 hours recently and am now reading the book having downloaded the soundtrack! Liked all the tracks but in particular liked Free Blood - Never going hear surf music again and Band of Horses - The Funeral

http://youtu.be/AWk1ytimH50

127 Hours

Sat 5.05pm 10.58km Roo+lake 40m02 3m47 K's
Fri 4.09pm 10.58km Roo+Lake 43m34 4m07 K's
Thu 5.54pm 10.52km Roo+Lake 41m23 3m56 K's

2011

2011 was a good year for me. I have managed two years without significant injury so to go 24 months and just to run consistently will bring you back into shape . 
This year I have continued my training regime of steady runs (10.5km) and interval sessions which I do because it doesn't impact too much on 'family time' and it seems to work for me. I did have a brief spell this year where I tacked on an extra 6KM to my morning run to make it a 16.5KM  but with niggles (Mainly PF in the right foot) caused me to revert to form (10.5km Roo+Lake).
The year actually started out with a niggle and I took a fortnight off because  of a dodgy hip but was able to pick things back up quickly and started to run well again in training.
I did an amazing 3 X 2mile session that gave me confidence and belief that I was going well again combined with some rare fast early morning runs over Roo+Lake.
This period culminated in the National Masters Champs here in Brissy in April . Back in February when I was out, I thought I wouldn't even line up but  on a warm humid night I won the M45 10,000m in 32m53. This was a great 'race' as Bruce and myself were always going to be very close and I felt good enough to kick, after going through 5000m in about 16m04 . Perhaps my performance of the year. 

Who wants to see my ugly mug anyway I love this shot with my typical gaping mouth, profuse sweating and Bruce shadowing me ready to move out for some water!

The 5000m two days later was another season highlight. To have 4 X M45's all capable of running sub 16m in one race in Australia must have been a first.
 Along with Bruce we had Robert Schwerkolt  who had recently run  Australian M45 Records with 1500m in 4m00 and 3000m in 8m49 and Shane George who had trounced me in a Queensland Masters 3000m earlier in the year. As the race transpired I think we were all a bit in awe of Robert and perhaps paid him too much respect, though saying that, Shane did a great job, really sticking it in and trying to  pull away. He paid the price and I managed to overtake him and gap him and Bruce but I did not have the balls to really take on Robert scared of his renowned kick, I followed him and paid the price as first he kicked away and then Shane overtook me in the last 150m . Saying that, I was proud to run 15m50 after the sapping 10,000m . 

Shane must be leading and I'm following Rob, Bruce was just getting gapped.

Shane taking it on, Robert sitting pretty, Me just concentrating on those heels!

Winter saw the return of me running the Sunshine Coast Cross Country series 12km and 3km races and I even managed an open win though was soundly beaten by M40 Mark Richardson in the season opener. He is going to be major competition if he remains competitive (he suggested to me he may retire).


The 10K road races were all good, my best performance was the 33m22 at the Gold Coast.

Gold Coast 10km 26th Open 1st M45

I thought I'd improve on GC but didn't! No races against Monna's this year so I went unbeaten in Cat at Gold Coast, Redcliffe, Noosa, and Bridge to Brisbane. 

 The start I very nearly missed Bridge to Brisbane, 13th Open 1st Cat 34m07 (I'm far left in a Tee Shirt!!)

 Bridge to Brisbane

Jetty To Jetty 3rd Open 1st M40 34m10 

 Noosa 10km   33m43   8th Open  1st M40-49

Outright Open wins at 50 years of age are to be celebrated as they will become increasingly rare! Open wins at the Queensland Corporate Games 10K and Cairns Post 5k Challenge and the Titirangi 10K in NZ were great days. Check out my finish in this video!

Gladstone 8K was again a happy hunting ground 4th Open and 1st M45 for another $1000 prize, a tangible reward for an old geezer! 

Gladstone 8km (7.74km Garmin) 25m21 4th Open 1st M45 kicking to stave off a youngster!

Yes I turned 50 in September and my goal was to try and beat as many M50 Category records as I could.
The Cool Night Classic 5K 3rd place $500 watch was another amazing prize when we would gladly compete for nothing (like we mostly do!).
So to this Summer and my track season has been rewarding. Running 15m55 and 15m56 in tough conditions by myself suggest I can go on to run sub 15m49 but we shall see.
Breaking Ronnie's Queensland records 3000m 9m15.98 and Mile 4m44 meant I achieved some goals this year. The 4m22 1500m last week on a windy day was possibly better than I expected or hoped for and perhaps I can still run under 4m20. 
To all you fellow Masters I wish health and happiness for the holidays and  for 2012  without the thought of you guys where ever you are in the World  spurring me on , there would be no competition and without that what would be the point?

10 X 400m @ 69.36

Sun 7.43am 80m11 Jinker Trail Bunya State Forest 15.27km trail running
Mon 5.29am 49m11 10.56km Roo+Lake 4m39 K's
Tue 5.22am 46m31 10.55km Roo+Lake 4m22 K's
Wed 5.00am Nudgee 10 X 400m 120m jog recovery 21.8C/71.2K/4kph/86%


72.30  135bpm
71.79  141
70.79  144
69.74  148
69.52  149
69.22  152
69.28  153
67.63  156
67.63  157
65.71  158

Jinker Track by brizzygooner at Garmin Connect - Details

Jinker Track by brizzygooner at Garmin Connect - Details

1500m 4m22.15 91.98% Age Grade

Thur 6.00pm 42m04 Roo+lake 10.58km  3m59 K's
Fri 5.31am 45m05 Roo+Lake 10.51km 4m17 K's




Sat 9.45am QE11 Nathan 1500m 4m22.15


Not worried about the heat today, it was only 25.4C/77.7F, or the humidity at just 45%, but the wind certainly affected conditions 13kph from the SE gusting 24kph.
I set off at 48 for 300m, 1m58 for 700m 3m11 for 1100m and 4m22.15 for 1500m
I wanted to get a performance in for 2011 World Rankings and that time will slot me into 12th place in the current lists ( that will go down as the compiler completes the analysis of the years results).
I am happy with 4m22 as it is only 4 secs off my best Masters performance and according to Queensland Masters Age % performance 91.98% is my best ever performance in any distance!. I do actually find that hard to reconcile as 15m55 is a far better performance in my eyes but only merits just under 91% (according to QMA).
The wind was the  real killer and I will run under 4m20 in calm conditions.
I take my hat off to Peter Reeves (58) who caned me in the Age % by running a World Class 4m34 which is 94.19% !

4 X 1000m @ 3m06.54 The long and the short

Tues 5.45am 10.49km Roo+Lake 44m17  4m13 K's


Wed 5.00am Nudgee 4 X 1000m - 200m jog recovery - 20.3C/68.5F/91%/2kph


3m11.33 146bpm 74.57 (127) 80.86* (159) 35.90* (161)
3m10.53 157bpm 75.49 (144) 77.10 (166) 37.94 (169)
3m05.54 164bpm 72.39 (152) 76.00 (172) 37.15 (173)
2m58.88 168bpm 71.21 (155) 72.95 (177) 34.72 (180)


*Garmin took lap time late at '800m' making 2nd lap 'long' and last 200'short'.

8 X 400m @ 67.04

Sat 3.45pm  10.52km Roo+Lake 42m04 4.00m K's 146bpm


Sun 5.08pm  8 X 400m Nudgee 120m jog recovery
66.91
67.50
68.05
67.64
68.40
66.57
66.69
64.60


Mon 5.30am 10.5km Roo+Lake no time (Garmin switched itself off)


Sundays session was conducted after a storm had moved through and  taken the heat out of the day, 30C/86F at noon down to 22.5C/72.5F at 5.00pm, however, the humidity was 95%. I decided on more of a speed session as will race 1500m at the weekend for the first time (other than the relay) in about 4 years!
With no wind  (2kph) and warm conditions, I felt good before the start and knew I would go well, even on a wet track with puddles!.
Concentrated on form and trying to stay relaxed (while putting in maximum effort) .
Was nearly tempted to tack on two more reps just to compare it with my sets of 10 X 400's.
The sweating was unbelievable cascading down my head by session end.
Probably the same sweat this morning with 98% humidity that caused the Garmin to switch itself off!


Overnight in the States they had the National Masters Cross Country Championships.
Results here.
350 Masters competing in one race! what a fantastic celebration of Masters running.

Maxey

I love this photo of our Maxey 2005 Noosaville 


Thurs 5.35am 10.53km Roo+Lake 46m22  4m24 K's
Fri 5.21am 10.53km Roo+Lake 45m49 4m21 K's

5x1000m - @ 3m08.92

Mon 5.17am 10.53km Roo+Lake 48m14 4m35 K's
Tue 5.15am 10.53km Roo+Lake 47m25 4m30 K's

Wed. Up at 4.30am to get to Nudgee at 5am.
1 mile warm up, cool (17.9C/64F) and windy (4kph gusting 9kph), leaden skies eventually started to rain.
3m11.32     (152bpm)    74.89   (139)      77.60   (161)      38.83  (161)
3m10.83     (156bpm)    75.39   (143)      78.20   (165)      37.24  (168)
3m10.53     (160bpm)    74.29   (149)      78.45   (168)      37.79  (169)
3m07.67     (165bpm)    73.09   (155)      76.63   (171)      37.95  (173)
3m04.28     (167bpm)    72.17   (158)      75.85   (173)      36.26  (175)


The wind probably cost 2 or 3 secs, the recovery was 200m  jog .

Mile 4.44 Qld M50 Rec

Down to the Gold Coast this morning for a Mile.
Good conditions (the heat and humidity are lesser factors when your only running 4 laps).
Brendan Wheelan was out to demolish the Qld M35 Rec.
so at least i had someone to draw upon
First lap plus 9m was about 67/68, with Brendan running 65/66.
2nd lap Brendan cleared off (2.12) with me about 2.18.
3rd lap I think I went through in 3.32? so was tieing up big time!
It is amazing how different running a mile is compared to the 3 & 5k !.
Brendan started to come back to me on the last lap - it was his first track race of the
season. He ran 4.39,
I timed myself at 4.43.5 no electronic timing but had three watches clock me at 4.43:5, 4.44:2 and 4.44.2 - I'm not sure if they give the median time or the average.


Ronnie wont mind me taking this record off him - a sprint by his (and mine) standards!

3000m 9:23.59 Australian 4x1500m M50-59 18m37.91

Very windy, 13kpm gusting 26kpm , it was cool when I got up just 16C in the city but by race start it had climbed to 23C, was tempted to give the 3000m a miss and concentrate on 4x1500,
but gave it a go anyhow.just too tough with the wind and ran 9m23.
90mins later I started off the relay, ran 68, 2.22,3.36,4.32.
Con,Phil and Pete all ran blinders in really tough conditions. Our time beat the Australian listed record by 4secs and the 'listed' World Record by about 30secs. I think we could shave another 20secs in calm conditions.4x1500m is no longer kept as a currently listed 'record'.
It was really nice to be part of a team doing something together worthwhile as so much of our sport is run as individuals.

Cool Morning

Fri 4.54am 10.57km Roo+Lake 45m48 4m20 K's
Thur 5.19am 10.53km Roo+Lake 47m01 4m28 K's


Only 18 O C this morning, much cooler than of late, much better running conditions.

10 X 400m @ 68.71

Tue 5.45am 10.47km 47m36  4m33 K's


Wed 5.00am Nudgee 10 X 400m 120m jog recovery;
21 C/ 69 F/91% and CALM (no wind)
69.49
70.17
68.00
70.08
68.78
68.98
68.25
68.66
68.40
66.29
MOtivated this morning, must be a PB session.
A couple of triathletes were running laps and I used them as motivation.

Cool Night Classic update

I just got the 3rd place prize for the Cool Night Classic, a beautiful watch apparently cost $495 !
It just goes to show that you should ALWAYS race for every place! 
Both me and the guy I out kicked believed we were racing for 4th place but unseen by us (the huge crowd coming in the other direction nearly squeezed us off the road!) the 3rd place guy had dropped out and yours truly was outrageously rewarded!
Official results are here
I took today 'off' as a rest day! need to recover from that 20 X 400 in the heat.

World Record

Scott Lawrence, Andrew Egginton, Peter Hawes and John Jago (in the Australian vests)

Congratulations Scott Lawrence and mates Andrew Eggington (Vic), Peter Hawes (Qld) and John Jago (Tas) for their M50 world record in the 4x800m at Albert Park today. The first world record at the new stadium!!! They were paced to their record by an Old Scotch team of Rob Schwerkolt, Mike Taylor, Chris Taylor and Bill Feutrill.
 Official time 8:39.01. Approx 400m splits: 61.4, 66.7 (2:08.1), 63.3, 69.5 (2:12.8), 63.3, 66.3 (2:09.6), 62.1, 66.2 (2:08.3) - (Total 8:38.7)

20 X 400m @ 74.08 Cool for cats - Squeeze

As I drove to Nudgee this arvo this track played on the radio. I love it because it brings back a time when Londoners spoke and sang in a London accent rather than a Jamaican gangster voice that makes me cringe.
Of course as a kid hearing a band singing about the 'The Sweeney's doing ninety because they've got no where to go ....... ' is specially reminiscent !
For those that don't get it, the Metropolitan Police in London , the robbery squad was nicknamed Sweeney Todd (Cockney rhyming slang for The Flying Squad) , a rapid response unit to robberies. 
A TV series was made called The Sweeney staring John Thaw as D.I. Jack Regan  and Dennis Waterman as D.S. George Carter. John Thaw later stared as Inspector Morse [he developed a bizarre walking gait - his foot would flick sideways - said to be the result of injuries sustained during his Jack Regan days!]
Of coarse I had to go through my school years with everyone  humming the first three bars of the theme tune!
Anyhow today it was not 'Cool for Cats!' It was bloody hot!
At 5.00pm when I started the sesh it was 29 C /84 F , 66%, 9kph gusting 20kph , so contemplating 20 X 400m did not come easy!
For company once again I had Hughie Coogan and The News Sprint squad! Great to have company and exulted at that. Hughie was featured in the Sunday Mail this morning.
A steady start the wind and heat combining with a mental attitude to take things relatively easy following up from yesterdays race.
71.79  142bpm
74.50  147
75.45  145
74.55  148
75.98  148
74.94  149
75.40  150
76.38  150
75.30  150
74.08  151
75.02  151
74.33  152
73.96  153
73.84  152
73.90  154
73.54  154
74.28  154
72.88  156
73.72  155
67.82  159bpm


PF in right foot post session sore as !...

5000m 16.04:84

Too hot too humid too windy (26 C/79 F, 67%, 9kph gusting 19kph) to run any faster.that is it for 5000m for this year.Queensland State Open 5000m mid Jan will be my next go.


Fri 5.00am 10.60km Roo+Lake  47m00  4m26 K's
Thurs 5.33am 10.54km Roo+Lake 46m50  4m27 K's

Danny MacAskill - "Way Back Home"

10 X 800m @ 2m34.58 ; 10 X 300m @ 51.44

Sun 4.35pm Nudgee 10 X 800m - 200m jog recovery
2m32.69 155bpm
2m34.65 159
2m35.78 161
2m32.60 163
2m36.02 163
2m35.12 164
2m32.98 167
2m35.88 166
2m36.80 165
2m33.30 165


Mon 5.30am 10.54km Roo+Lake 49m41 4.43 K's !


Tue 5.17am Nudgee 10 X 300m - 100m jog recovery @ 51.44
52.36
53.36
54.08
52.44
51.70
51.07
50.53
50.06
50.20
48.63


Sunday was warm (29 O C) and WINDY so tough conditions. I could not face 20 X 400 and so was pleased I covered the same distance doing 10 X 800m.
Also at the track Sunday was Queensland Sprint legend Hughie Coogan and his entourage. Hughie is a multi World Record Holder and World Champion in the 75year age cat. He'd shock many over 100m to 400m.
Monday I was smashed! PF in right foot really sore and could only crawl around in 4m43 K's.


This morning I set my alarm at 4.25am to get to Nudgee early.Brisbane sure is humid these Spring mornings. Thankfully the PF wasn't so bad and after a reasonable warm up opted for some fast work.I was happy with this session - I still have some speed! and I got progressively quicker as the session proceeded even with a short 100m jog recovery.


My oldest Oli graduated from High School last Friday. He is not sure what he wants to do but will go to Uni and has put down Physiotherapy, Commerce and Engineering!
Here in Oz they have a wonderful tradition of Schoolies. Schoolies is enough to give any parent a worry as your kids go off on holidays with their school mates to party and have a good time.
Oli has headed down to the Gold Coast (Surfers Paradise) for a week. A week away without any adult supervision. You want them to have a really memorable time but you pray they are safe and sound. 1 down 3 to go!!

3000m 9m15.96 Qld M50 Rec

Wed 5.22am 10.58km Roo+Lake 46m26 4.23 K's
Thur 5.26am 10.58km Roo+Lake 46m38 4.24 K's
Fri 5.33am 10.54km Roo+Lake 45m34 4.19 K's


200 33
600 1.46
1000 3.03
1400 4.18
1800 5.33
2200 6.50
2600 8.03
3000 9.15


Hot and humid, some breeze.more walkers than runners so lots of lane two running, Peter Reeves said I looked strong start to finish. Happy to have beaten one of Ronnies Records which prior to Keith Bateman was an Australian record (KB moved it down from 9.19 to 8.59 !).Good to be running 3.05's. 
In the right conditions I should shave more off. Above times are aprox as might have mixed up schedule times with actual times.
Cheers

11 X 400m Barefoot

Sun 3.20pm16.23km Roo+Lake+Roo 72m31 4m28 K's
Mon 6.07pm 10.54km Roo+Lake 45m49 4m21 K's
Tues 5.19am Woodside Oval 10 X 400m 60s rest ; \
79.00, 77.90, 78.26, 77.40, 79.30, 
75.24,75.53, 75.96, 75.63, 73.26, 71.23


I forgot to set my alarm for 4.30am for the session at Nudgee so for a change I thought I'd run the local oval.
Local, Scott Carlson (top runner currently retired) told me that if you run around the 4 goal posts that comprise the two footy pitches at Woodside Oval in North Lakes it is spot on 400m. 
This meant running a square with rounded edges!! 
Probably more accurate than an oval on the Garmin  mine recorded all the repeats between 398m and 413m. Some times I'd run a slightly wider line to make the turns easier.
After the first 5 I decided to run barefoot and it is funny how my speed increased! 
Having such fun I miscounted and did an extra one!
Sunday I decided against track following Saturdays race - cant over do it!

5000m 15m55.34

To run a record you have to be in shape to run some way under new record time. 
For me aiming at 15m49 again today was a little unrealistic.
I'd run 3 hard races in 8 days and put in two track sessions (20 X 400 and 10 X 400).
I was in a field with some classy runners like Ron Peters but I lapped the field (just!) so I had no assistance competition wise to compete against.
Thirdly and perhaps today the biggest factor were the conditions, it was just too warm.
BOM said it was between 24.8 and 25.5 O C at 8.00am this morning (77 O F to 79 O F) with humidity at 61%.
So in my own mind I was perhaps negative before the start as I let these thoughts cloud my brain.
Still I gave it a go, running 3m01 for the first KM and 9m31 for 3KM. Those killer last 5 laps where your mind wanders into negative territory, why am I doing this? 
The suffering gets to you and you relent your pace as the Central Governor takes control. 
I need to do it on a cool evening like when its 14 or 16 O C and where there is competition to  run against or with. Sadly there are no opportunities to run in cool conditions at all in Queensland but next year I'll have some opportunity to run night time races against the youngsters.


Of course another huge factor could have been the air drag created by my huge now Booney esque Mo!


After a long warm down some of the older boys collared me into running a leg of a 4 X 800m and so even at the risk of upsetting the Mrs by being late home I ran a 63 first lap followed by a 70(!) sec to complete the first leg for the team. Con (52) , Phil (54) and Peter (58) wrapped things up for a new Australian M50 Record 9m05.22
Booney

Me!


Cheers

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