working in perfect harmony

Sat 5.33pm Nudgee 10 X 400m 120m jog recovery


67.78  146bpm
71.21  154bpm
69.76  154bpm
69.98  157bpm
69.18  156bpm
68.65  156bpm
69.53  157bpm
68.65  159bpm
68.40  158bpm
66.50  159bpm


I got to the track late as I was watching Oli play football.
The Sun had already set and I started the intervals as night was falling. 
Conditions were ideal, cool (for Brissey) a slight breeze but nothing to affect performance. 
I nearly had the track to myself but just as I was about to start a guy as wide as two London Buses started walking the inside lane while his kids jogged around. He didn't get that he should move out so each time I came past I did so at speed and skimmed around the man mountain.
During warm up I had some miss giving's about still running track at this time of year but they quickly disappeared when I got stuck into it. 
I felt good! 
Everything was working in perfect harmony; body , cardiovascular and mind. 
I did not even know what my last 5 splits were as it was too dark to read the watch - I just ran hard and completed the best set I can remember doing.
I haven't checked back but even the heart rate average did not peak above 160bpm (maybe that was the lack of heat and humidity?).
15km Cross Country training in the morning.

James Boag Clean of Heart

Fri  3.27pm 10.59km Roo+Lake  42m42  4m02 K's
Thur 4.11pm 10.58km Roo+Lake 42m30  4m01 K's


On Anzac Day Sunday after the AMA XC we had a BBQ at a friends place and I 'let my hair down' and succumbed to a good few James Boag's! The horrible truth is beer = weight and no beer = faster! 
I attribute my miraculous athletic improvement in part to getting close to my race weight 62kg. It is a sacrifice that I intend to continue to make until I hit the Big 50 and achieve some goals. I shan't however be a Monk and completely abstain but only  imbibe infrequently. It is a small sacrifice that can reap satisfying rewards. Actually for me, a real beer lover, foregoing the Friday night beer or beer with BBQ is a big sacrifice but the rewards are worth it!

BeerMatt in Dublin and Philippe in 'Luxembourg'.
Here are a couple of pages from my night time reading 'Clean of Heart'
Click on image to expand;

Feeling Numb

Wed 2.47pm 10.58km Roo+Lake 41m51  3m57 K's
Tues 5.02pm 10.62km Roo+Lake 43m56  4m08 K's
Mon 3.12pm 10.57km Roo+Lake 43m15 4m06 K's


Off work till next Tues! 
Dentist today -  feeling numb ; (


Just steady running recently, deciding what races to run in coming months, suspect I'll do all the road 10K's,
finish off the Sunshine Coast XC series and there is one last 3000m at Masters on 15th May.

Australian Masters Athletics Championship Brisbane 2011 Cross Country

Sun 8.30am 8km M45-49 XC Championship  2nd  28m09

Well that's the full set of medals. 
Course was 4 X 2KM laps undulating long wet grass, sunny warm conditions.
Plan was to take it easy for 2 laps and then go hard for 2 laps, the previous days exertions were going to prevent me from doing much else. However Bruce Graham had other ideas and flew off at the start! I reluctantly gave chase but couldn't catch him he was too strong. Shane George came past me after the first 2K lap and I thought if I hung onto him I might catch Bruce but it was only a passing thought and the reality was I couldn't up my tempo. Shane caught Bruce and they battled it out for 2 laps probably about 50m up on me. On the 4th lap Bruce went away, he went right away (100m-200m?) amazing running and I closed on Shane. I was thinking it would be just my luck to catch him and have him pass me as we finished but  this time he was gone and he gifted me the silver for a full set!. Actually as I closed in on the finish I heard someone say another lap to go and I looked at my watch and saw 27mins and as I had been running the 12K XC races (used to running time 40+mins) I was thinking dam it we have got another lap to go! It was only a shout from Shane that put me back into the finishing shoot.
The morning was completed with bacon and egg rolls, fruit and juice; a lovely atmosphere and a nice way to finish off the Championship for us distance guys and gals. Hats off to organizers Thompson Estate Athletics Club and all who volunteered their time for us to compete - we are hugely indebted - thanks.

Queensland Sport & Athletics Centre - Site License


Event 282 M30 8000 Metre Run
==========================
Name Age Team Finals Age-Grading Points
==========================
Results - Men 30
1 Meyer, Damien M34 NSW MASTERS 35:25.00 34:51.01 60.85%


Event 282 M35 8000 Metre Run
============================
Name Age Team Finals Age-Grading Points
============================
Results - Men 35
1 Doggett, Michael M38 NSW MASTERS 32:11.00 30:52.22 68.67%
2 Thomas, Kim M37 WA MASTERS 33:11.00 32:03.71 66.15%


Event 282 M40 8000 Metre Run
======================================
Name Age Team Finals Age-Grading Points
======================================
Results - Men 40
1 Roach, Brett M41 TAS MASTERS 29:07.00 27:18.69 77.62%
2 Wheeler, Peter M41 QLD MASTERS 29:44.00 27:53.40 76.01%
3 Claydon, Shawn M42 QLD MASTERS 30:03.00 27:58.60 75.76%
4 Brooker, Andrew M42 WA MASTERS 30:11.00 28:06.05 75.43%


Event 282 M45 8000 Metre Run
==========================================
Name Age Team Finals Age-Grading Points
==========================================
Results - M45
1 Graham, Bruce M49 ACT VETERANS 27:32.00 24:16.57 87.35%
2 Sweeney, David M49 QLD MASTERS 28:07.00 24:47.43 85.54% 1
3 George, Shane M45 QLD MASTERS 28:10.00 25:37.74 82.72% 2
4 Mahony, Francis M49 QLD MASTERS 30:13.00 26:38.53 79.59% 3
5 McKee, Ian M47 QLD MASTERS 31:21.00 28:05.01 75.49% 4
6 Dell, Tony M48 VIC MASTERS 32:20.00 28:44.28 73.76%
7 Wiblen, Daryl M48 QLD MASTERS 32:30.00 28:53.17 73.38% 5
8 Grey, Jeff M47 ACT VETERANS 33:16.00 29:48.02 71.14%
9 Daly, Gerard M49 QLD MASTERS 34:35.00 30:29.53 69.54% 6
10 Sheringham, Paul M48 NSW MASTERS 37:53.00 33:40.25 62.96%
11 Gard, Wayne M46 NSW MASTERS 38:56.00 35:08.95 60.32%
-- Cozijnsen, Ronald M49 NSW MASTERS DNF


Event 282 M50 8000 Metre Run
=======================================
Name Age Team Finals Age-Grading Points
=======================================
Results - Men 50
1 Long, Allan M54 NORTHERN TERRITORY 29:48.00 25:13.55 84.06%
2 Davies, Phil M53 QLD MASTERS 30:50.00 26:19.17 80.54%
3 Dimauro, Con M52 QLD MASTERS 31:28.00 27:04.82 78.28%
4 Purvis, Mark M53 VIC MASTERS 31:59.00 27:18.06 77.64%
5 Byrne, Peter M51 NSW MASTERS 33:03.00 28:40.46 73.93%
6 Pilkington, Roger M52 ACT VETERANS 38:47.00 33:22.62 63.52%
7 Harrell, Hayden M52 SA MASTERS 45:52.00 39:28.38 53.71%
8 White, Norman M52 SA MASTERS 49:28.00 42:34.27 49.80%


Event 282 M55 8000 Metre Run
===========================================
Name Age Team Finals Age-Grading Points
===========================================
Results - Men 55
1 Peters, Ron M58 QLD MASTERS 29:25.00 24:04.48 88.05%
2 Wylie, Dennis M58 NSW MASTERS 30:22.00 24:51.13 85.29%
3 Reeves, Peter M57 QLD MASTERS 31:17.00 25:49.28 82.10%
4 Schwebel, Ron M59 NSW MASTERS 33:29.00 27:09.91 78.05%
5 Gates, Chris M56 TAS MASTERS 34:11.00 28:27.26 74.50%
6 Hewitt, Brian M57 WA MASTERS 34:50.00 28:45.09 73.73%
7 Moyle, Richard M55 SA MASTERS 41:31.00 34:51.20 60.82%
8 Teabuge, Karl M59 NAURU 45:53.00 37:13.51 56.96%
9 Circosta, Paul M58 QLD MASTERS 47:33.00 38:54.90 54.47%


Event 282 M60 8000 Metre Run
==========================================
Name Age Team Finals Age-Grading Points
==========================================
Results - Men 60
1 Nugent, Tom M61 QLD MASTERS 32:59.00 26:17.66 80.65%
2 Graham, John M60 VIC MASTERS 33:41.00 27:05.50 78.28%
3 Walker, Michael M64 TAS MASTERS 34:13.00 26:33.34 79.83%
4 Ryan, Sean M62 QLD MASTERS 36:16.00 28:39.48 73.99%
5 Bence, Peter M61 VIC MASTERS 37:24.00 29:48.92 71.12%
6 Creagh, Maurice M64 WA MASTERS 40:58.00 31:47.66 66.68%
7 Cresswell, David M60 TAS MASTERS 54:12.00 43:35.59 48.65%
8 Chippendale, Paul M64 QLD MASTERS 56:52.00 44:08.06 48.04%

Australian Masters Athletics Championship 2011 Brisbane 5000m

Sat. M45-49 5000m    3rd    15m50.18
I had no real race plan other than don't go out too hard! I startted in the second section on the outside, and cruised around to join up the inside runners at 150m and slotted into 3rd behind Robert Schwerkolt and Shane George. Bruce Graham ran 4th behind me in what was the best M45 5000m Masters field I have ever seen.
Robert had run 2m00.00 on Thurs and 4m06 on Fri. Shane had ran 4m16 finishing second. By rights these guys were a class apart so I was happy to hang onto them for as long as I could. Conditions were hot and sunny and humid - not ideal for running distance. I was pleased to keep close attention through 3k in 9m24. Shane swapped the lead with Robert and there were a couple of times he opened up a slight gap on Robert with me happy to stay on Roberts heels. Bruce dropped off the train after 5 or 6 laps. It was pretty gruelling and I could feel my calves suffering. With 4 laps to go Robert took the lead and gapped Shane. I overtook Shane and gave chase to Robert but he was too strong and besides I knew his kick would be devastating. Finally got the bell and I thought I'd dropped Shane but he came back on my shoulder with 200m to go and I think mentally I did not give it everything to fight for Silver. He pushed on and beat me by under 2 secs, (Robert was 15m40). I was satisfied with 3rd and being right there with Shane was a big turnaround from earlier this season.
The M50 Australian record is 15m49 and running 15m50 backing up from a tough 10K two days earlier puts me on track. Bruce ran 16m13 was probably disappointed but backing up after that 10K really was tough work.
It must have been a good race to watch and like I said really good for Masters running to get 3 M45 guys under 16mins in one race!
To give 'pace' indication my Garmin read;
2m59
3m00
3m03
3m06
2m59
+40sec
Of course 9m24 at 3K meant we were actually 3m08's and 15m50 for me is 3m10's.
One consolation , I beat Robert and Shane on age percentage!

Event 212 M45 5000 Metre Run
===============================================
Name Age Team Finals Age-Grading Points
==============================================
Finals
1 Schwerkolt, Robert M45 VIC MASTERS   15:41.40    14:16.58    88.37%
2 George, Shane M45 QLD MASTERS         15:48.62    14:23.15    87.70%
3 Sweeney, David M49 QLD MASTERS       15:50.18    13:57.78    90.36%
4 Graham, Bruce M49 ACT VETERANS     16:13.17     14:18.05    88.22%
5 Mahony, Francis M49 QLD MASTERS      17:34.00    15:29.32    81.46%
6 Dell, Tony M48 VIC MASTERS                 18:25.84    16:22.88    77.02%
7 Grey, Jeff M47 ACT VETERANS             18:30.42     16:34.72    76.10%
8 Wiblen, Daryl M48 QLD MASTERS           18:48.40     16:42.93    75.48%
9 Daly, Gerard M49 QLD MASTERS            19:49.47     17:28.76    72.18%
10 Sheringham, Paul M48 NSW MASTERS   20:42.25    18:24.12    68.56%
11 Gard, Wayne M46 NSW MASTERS          21:38.58    19:32.36    64.57%


Event 212 M50 5000 Metre Run
================================================
Name Age Team Finals Age-Grading Points
=================================================
1 Jago, John M50 TAS MASTERS 17:19.61 15:09.35 83.25%
2 Davies, Phil M53 QLD MASTERS 17:26.98 14:53.71 84.70%
3 Long, Allan M54 NORTHERN TERRITORY 17:35.90 14:53.82 84.69%
4 Dimauro, Con M52 QLD MASTERS 18:08.87 15:37.09 80.78%
5 Purvis, Mark M53 VIC MASTERS 18:24.06 15:42.43 80.32%
6 Byrne, Peter M51 NSW MASTERS 18:46.34 16:17.22 77.47%
7 Sharpe, Bradley M50 NSW MASTERS 19:43.37 17:15.10 73.13%
8 Pilkington, Roger M52 ACT VETERANS 21:14.89 18:17.18 69.00%
9 Harrell, Hayden M52 SA MASTERS 24:12.99 20:50.45 60.54%
10 White, Norman M52 SA MASTERS 24:24.88 21:00.68 60.05%


Run of the day ,out of the guys, had to be Ronnie Peters, M58 16m53.24 (91.29%)
All the results are here

Australian Masters Athletics Championship 2011 Brisbane 10,000m

ANZ Stadium 8.00pm M45-49 10,000m, Championship 1st 32m53;23


I had won this Championship twice before in Hobart 2006 and Sydney 2007 but there was little competition. What made tonights victory real sweet was I was really in a race and I ran well. Six weeks ago when I took two weeks off with the hip injury I thought there was little chance of running - let alone running well. 
I was in two minds about how to run it , flat out or sit and kick? 
I had no idea how Bruce Graham would run it, so in the end , as we had good conditions (no wind and about 23 O C) and humidity was bad but no where near as bad as it can be, I decided I'd give it everything - If I was going to be beaten they'd have to work very hard.
So it was that we toed the line about an hour later than we were supposed to start. I hit the lead at 100m and ran hard. First lap was 72 and the counter read 24 to go! Man 10,000 on the track is psychological torture! 
Last Saturdays workout had me believing I could run about 33mins but the way I started I was worried about blowing up big time but I was pleased that I ran strong pretty much the whole race but did slow second half.
I went through 3000 in 9m35, with Bruce on my heels. At 5000m I was 16m07 and Bruce was still there.
I noticed Bruce had been taking on water and I was thinking he might be suffering in the Queensland conditions (he's from Canberra) but he was getting a good tow from me so I thought I'd put in a burst to see if I could break the elastic and make Bruce have to work by himself. It worked and I was off on my own just having to cope with the countdown of the interminable laps!
The Garmin is crap around a track but just to give you a flavour of pace it had my 1km splits;
3m01
3m08
3m08
3m08
3m06
3m12
3m16
3m17
3m15
3m16
1m01 (2m54 pace)
So you can see the kick at 5K and then I slow down on my own! Quite steady work and I'm real pleased with the result. There wont be too many M45's run sub 33m [ Yeah I know Mr.Bateman is sub 32 but he is M55 and he wont mind me saying he's a freak and on another planet to me]. My time if I can run it in 5months  when I turn 50 would just better Ronnies Australian M50 Record 32m54.8.
Bruce was second about 100m behind.
The thing about 10,000m on the track is not to do too many because if you do you  remember what they are like and you'll never be able to give it everything from the gun.
The secret to my recent improvement? Steady daily training, intervals short and long and no beer for a month!

Queensland Sport & Athletics Centre - Site License


Event 106 M35 10000 Meter Run
=======================================
Name Age Team Finals Age-Grading Points
=======================================
Finals


1 Thomas, Kim M37 WA MASTERS 38:39.19 37:20.81 70.51%
Event 106 M40 10000 Meter Run
====================================
Name Age Team Finals Age-Grading Points
====================================
1 Roach, Brett M41 TAS MASTERS 35:02.65 32:52.29 80.11%
2 Wheeler, Peter M41 QLD MASTERS 36:17.01 34:02.04 77.37%
3 Davie, E J M40 NSW MASTERS 46:12.34 43:40.14 60.30%


Event 106 M45 10000 Meter Run
====================================
Name Age Team Finals Age-Grading Points
====================================
1 Sweeney, David M49 QLD MASTERS 32:53.23 28:59.80 90.82%
2 Graham, Bruce M49 ACT VETERANS 33:15.15 29:19.13 89.82%
3 Mahony, Francis M49 QLD MASTERS 36:17.72 32:00.10 82.29%
4 Wiblen, Daryl M48 QLD MASTERS 38:29.41 34:12.61 76.98%
5 Grey, Jeff M47 ACT VETERANS 38:55.68 34:52.31 75.52%
6 Dell, Tony M48 VIC MASTERS 39:02.57 34:42.08 75.89%
7 Daly, Gerard M49 QLD MASTERS 40:11.78 35:26.47 74.30%
8 Sheringham, Paul M48 NSW MASTERS 43:28.19 38:38.16 68.16%


Event 106 M50 10000 Meter Run
===============================
Name Age Team Finals Age-Grading Points
===============================
1 Byrne, Peter M51 NSW MASTERS 41:11.58 35:44.35 73.68%


Event 106 M55 10000 Meter Run
==============================
Name Age Team Finals Age-Grading Points
==============================
1 Heywood, Colin M56 ACT VETERANS 38:52.63 32:21.69 81.37%
2 Gates, Chris M56 TAS MASTERS 41:16.61 34:21.54 76.64%
3 Schwebel, Ron M59 NSW MASTERS 41:26.81 33:37.55 78.31%
-- Peters, Ron M58 QLD MASTERS DQ IAAF 163.6


Event 106 M60 10000 Meter Run
===============================
Name Age Team Finals Age-Grading Points
===============================
1 Nugent, Tom M61 QLD MASTERS 39:31.16 31:30.29 83.59%
2 Graham, John M60 VIC MASTERS 39:49.38 32:01.78 82.22%
3 Walker, Michael M64 TAS MASTERS 40:55.89 31:46.02 82.90%
4 Creagh, Maurice M64 WA MASTERS 46:46.13 36:17.84 72.55%

The Fire Still Burns

Mon Rest
Tues 5.20am 10.67 Lake+Roo 46m20  4m21 K's

Photos from Sunday (Thanks to Lindsay Hope)

Sat Nudgee 3 X 2miles No.3 by brizzygooner at Garmin Connect - Details

Sat Nudgee 3 X 2miles No.3 by brizzygooner at Garmin Connect - Details

Sunshine Coast XC 3km 1st Open & Cat. by brizzygooner at Garmin Connect - Details

Sunshine Coast XC 3km 1st Open & Cat. by brizzygooner at Garmin Connect - Details

Sunshine Coast XC Mooloola 12km 1st Open & Cat by brizzygooner at Garmin Connect - Details

Sunshine Coast XC Mooloola 12km 1st Open & Cat by brizzygooner at Garmin Connect - Details

Steve Irwin Way

Sun 8.00am SSCXC Mooloolah 
12km 45m51  1st Open (1st Cat)
3km 11m12 1st & 1st


This course is at the Ewan Maddocks Dam in Mooloolah. A three lap course with plenty (3) of hills, tight twisting paths in the woods, rocky, muddy and wet.No Mark Hutchinson today but I had company for the first K , I ran better up the hills and he ran better down the hills (I was putting the brakes on). The hills were steep and muddy with the longest one being the last one - a very tough bugger to run!
The course even had a boardwalk section into the reservoir and a grassy section along the dam wall. The course is much changed from when I have run it before in 2008 and 2006 so no point comparing times but happy to get two wins under my belt. Photo below is section along the dam wall.
I had to do a little interview for Channel 7 news on the Sunshine Coast, I'm sure I was very lame but fortunately not many will see it ; )

I took the Steve Irwin Way route home for a more scenic drive than the Bruce.

Confidence Booster

Sat. 9.20am  Nudgee 3 X 2Miles (3200m) - 4min lap jog recovery;


1; 10m31.91 - 9m52 @ 3000m 158bpm


2; 10m22.50 - 9m42 @ 3000m  167bpm


3; 10m20.15 - 9m41 @ 3000m  168bpm


This is a McMillian 10K Session. 
Cooler than normal  (22 O C ) , cloud cover, slight breeze = good conditions!
In some respects, not as difficult as doing 20 X 400m (Half Zatopek) as it is just 3 efforts, but you have to concentrate for a lot longer and keep the effort consistent. I have to count the laps to myself and out loud.
I was going to aim at about 3m18 K's but the Garmin is so rubbish around the track that I ended up running on gut feel. I took the first interval cautiously  (never having run such long intervals!), I found the session relatively easy (the real pain is only the last  800m,  but I guess that is proportional !).
Yet how come I was struggling to a 9m30 3000m just two weeks ago? 
If I was finishing at the 3000m mark today I'd have run 9m35 on the last interval (don't we all push the finish of a last interval?).
I ran it in spikes and yet the calves feel OK ! 
I'm racing (not seriously) 15km XC  tomorrow and then going to be taking it easy.

Barry Bonds*

Fri 5.28am 10.62km Lake+Roo   40m14  (3m47 K's)


I worked on the hills.
4m22, 4m00, 3m44, 3m52, 3m49, 3m34, 3m28, 3m42, 3m47, 3m36, 2m16 (3m40 pace)
Long intervals Sat, XC Sun.


Barry Bonds*

Helmet hair

5.37am Lake+Roo 10.59km 41m21  (3m54 K's)


4m25, 4m04, 3m50, 4m01, 3m55, 3m41, 3m46, 3m53, 3m51, 3m44, 2m11 (3m43 pace)


Kevin Ista Cofidis helmet hair and grime lines.


Keith Bateman has entered the World Masters Track & Field Championships in Sacramento, 1500m, 5000mm 10,000mm 8K XC and the Marathon, I can't understand why he is taking it easy and not running the Steeplechase as well !!!

Rockport

Wed 5.35am 10.61km Lake+Roo  41m42  3m56 K's


4m36, 4m15, 3m56, 3m52, 3m54, 3m43, 3m43, 3m50, 3m51, 3m43, 2m17 (3m45 pace)

Autumnal Mist

5.16am  10.64km Lake+Roo  4m06 K's

The first Autumnal Mist of the year lay around the hollows on today's run. Very wet overnight so ran long on the roads . It is dark through Lake and daylight as I run into Roo. Speaking of which , one young buck hopped over the road and hopped at pace alongside me. They have mighty pace but never seem to have much endurance preferring to duck away than persist the run with me. I ran face first into a spiders web again this morning ; (

Fabian Cancellara

Mon 5.50pm   10.66km  Roo+Lake   42m59  4m02 K's


Late night last night mainly watching Paris Roubaix but also caught a bit of Blackpool V Arsenal.

Fabian Cancellara was awesome again but hats off to Van Summeren for an epic victory.

Rob Schwerkolt Australian M45 3000m Rec 8m49

Nudgeee 10 X 400m 120m jog recovery 
69.43  144bpm
71.91  150bpm
71.18  153bpm
71.06  154bpm
70.00  155bpm
69.92  157bpm
69.38  158bpm
69.31  159bpm
69.58  159bpm
66.24  162bpm


It was warm and sunny (26 O C), slight breeze, good session.


Thanks Scott Lawrence for news that Rob Schwerkolt  has today broken the Australian M45 3000m Rec with a 8m49 clocking! Brilliant performance and congratulations.
No surprise really if you can run 4m00 for 1500m then for sure you should be close to 8m40.
Pete Magill was running close to 8m30 off 4.00min 1500's.


My friend James Espir (a 3m56 Miler in his day) writes ;


I felt I should update you all on my forthcoming challenge.
In January 2008 I was advised after knee surgery that my running career was over.
Over the preceding 35 years and numerous operations it was beyond repair and the only course of action was a cartilage replacement. However the surgeon advised against it as there was only a 50 /50 chance of success .
I went to see him again last week and because of advances in medical science he is now happy to operate, telling me if it was him , he would have it done. There is an 80% success rate. So on 7th May I'm having the first operation to remove some cartilage cells. They will be cultivated in the laboratory and be transplanted along with some new synthetic material back in my knee on 14th June.
I will be immobilized for 8 weeks and will then start 6 months rehabilitation.I should then be able to start running properly again.....
In the meantime I'm on a mission to get super-fit, training twice a day (gym/jogging/weights etc) am in great shape !...  And I will of course be running on my crutches whilst in plaster !

It is amazing the lengths that we will go to in order to run! I really hope it works out for him and will keep you advised of his progress.

Something Different

6.26pm 3 X 2K - 5min recovery
1. 7m02 (3m31's K  152bpm) 
2. 7m01 (3m31's K  159bpm)
3. 6m37 (3m19's K  164bpm)


No time to get to the track today so set the Garmin for 3 X 2KM (was meant to be 3 X 2 Miles) with 5min jog recovery. It was dark and the course was Cadel = Road with street lights but crossing lots of roads and roundabouts, uphills and downhills. No opportunity to really know what pace I was travelling at (the Garmin counts down from 2KM). Did 2km warm up and 3km in jog recoveries.

Paris-Roubaix

5.30pm 10.6km Roo+Lake 40m04  3m45 K's


My Garmin battery was dead so no record of K splits for this run.
Tried to make it tempo without going into O2 Debt, cruising speed. 
Would have been nice to get under 40m without 'trying' but nevertheless I'm coming into good form. Still a little heavy but my main focus after Nationals is to enjoy the road/XC season and hit the track full speed in Sept.
Don't miss Paris-Roubaix, live on SBS Sat night.

Hell of the North

5.19am 10.55km Lake+Roo 42m36  4m02 K's

Blind Jack of Knaresborough

Wed 5.21am 10.57km Lake+Roo 42m33  4m02 K's


On Saturday at Masters I went into the Officials room to ask about results, the Secretary, Heather said 'Hello Gerrard, You haven't paid your subs!' , - she had mistaken me for Gerrard Gossens the blind runner I'd mentioned on Saturday's post!
I thought this was peculiar - how could she think I was Gerrard who is 40, getting around without a guide or a stick? 
It struck me when I saw this photo of me Sunday why she might have made the mistake! (thanks for the photo Craig [Bellthorpe]/Lindsay Hope)
Blind Jack of Knaresborough was one of Britain's 'Master' Road builders during the Industrial Revolution.
The overnight temp is dropping below 20 O C for the first time in 6 months, lower humidity and lower temps much easier running conditions!

Tour of Flanders

Mon 5.20am 10.55km Lake+Roo 44m47  4m15 K's
Tues 5.27am 10.59km Lake+Roo  42m25  4m00 K's

Sunshine Coast XC Buderim 3KM 1st by brizzygooner at Garmin Connect - Details

Sunshine Coast XC Buderim 3KM 1st by brizzygooner at Garmin Connect - Details: "Share"

Started fast with the kids and settled into it by the long hill where I manage to overtake the last of the youngsters.
Backing up aint as easy as it used to feel!
2008 Race 1, 10m39 for 1st (1st Cat) 
2008 Race 2, 10m02 (Cat Rec) for 1st (1st Cat)
2011 Race 1, 10m43 1st (1st Cat)

Sunshine Coast XC Buderim 12km 2nd by brizzygooner at Garmin Connect - Details

Sunshine Coast XC Buderim 12km 2nd by brizzygooner at Garmin Connect - Details: "Share"

Got beat by Mark Hutchinson (M44) =  2h16m for a Mara in his day - quality. 
Started fast with the kids, and the 6k runners, settled into it , held MH to about 50m for the first 3 laps but drifted back over the last lap and finished about 30sec behind. Some gap back to 3rd place.


2006 Race 2, 43m07  2nd (1st Cat)
2008 Race 1, 43m55  3rd  (1st Cat)
2008 Race 2, 41m14 (Cat Rec)  2nd (1st Cat) - one of my best performances of one of by best years.
2011 Race 1, 44m39 2nd (2nd Cat)