North Lakes parkrun 1st 16;29 (20th August)

I decided I needed to test myself 'competitively' to get the feeling of an all out effort back into my body. Woke early on Saturday so decided I'd do the local North Lakes parkrun. I'd had a remedial massage the day before and was concerned the body would be really sore but my 3km warm up wasn't too bad.
The course starts on the grass and quickly transfers to concrete pathway and wooden boardwalk sections. The early morning dew on the grass made for slippery conditions underfoot in the first km but I eventually got going. I rounded the first of the 3 laps in 5;20 and pushed onto the second lap. 
Lapping folk, as ever,  was difficult. Moving off the best racing line and choosing the path least likely to cause an accident. The pre run briefing mentioned keeping left and shouting ahead "runner behind!" when runners are coming through so hopefully this perennial bugbear will ease in time. I held it together well to finish in 16;29. 
I amalgamated my warm up and my warm down with the run so don't have an accurate record of my first and last KM's but the middle three were all around 3;22's so pretty consistent running. As I finished I wretched as the feeling of hitting maximal heart rate (172bpm) overwhelmed me! Happy with that performance I didn't really know what to expect but that gives me a good base point from which to try and improve over the next couple of months.
I have been upping the K's to 110km a week over the last month by doing doubles on Tuesdays and Thursday or Friday plus long on Sunday. Keeping the one long interval session on the track. I doubt I can manage much more than that so will see if my body can hold it together and start to come good.
58 days till Perth.

Start

lap 2 or 3

Lap 2 or 3

Garmin 620 poised

Nausea explosion as HR maxes out

First lap

World Masters Athletics Championship Perth 82 day countdown!

Just noticed my countdown timer has clocked 82 days to Rio sorry Perth! I have been getting the miles in but not really getting the track work done other than my opening session 20x400 with 60 jog recovery in 78's. Would have got out to Nudgee again this week but it was raining Tuesday and howling gale Wednesday do I pussied out! Hardly Daley Thompson training twice on Christmas Day I know but I did run doubles Thursday and Friday. The early morning runs are so tough on a 54.9 year old body just to get going. The heel has been good but just when I think I am cured it comes back just to remind me. Last week was 111km never run that mileage since I was a kid! This week will be similar. Found a nice bush run near my Monday Friday work place in Caboolture, at Sheepstation Creek reserve, a 4.4km circular trail in the woods. Of course I got lost but will know the circuit next time. A few wallabies for company and I dare say some snakes . It will provide a cool shaded escape for runs when it starts to hear up.
Have added a regular massage to my regime, in the hope that current back and hammy niggles can get ironed out!
No intention to race for a bit but will do some parkruns soon to get back used to sustained efforts. Track work will be 4's 8's 12's and 1600's with short recovery 8 to 10km long sessions.
Weight under control at 62kg need to shed 2kg to be best shape. A fortnight in California in September will be a challenge on the diet\ weight 😀