いち に さん し

White Man in Brixton
One of my favourite concerts was Kraftwerk at the Brixton Academy I cant recall the year but I remember I had my bosses BMW for the weekend and drove my mates down to Brixton. The show opening blew me away, dry ice clearing to reveal the four robots at their keyboards. More dry ice and the robots turned into the guys! Very limited movement, no between tracks chat, and no smiling!
Very Teutonic!
This track taught me to count up to 8 in about 6 languages!

The post title was a comment on You Tube - I dont know what it means but was hoping it meant Eech Nee San Chee in Japanese.

Personal Best Cadel X 3 by brizzygooner at Garmin Connect - Details

Personal Best Cadel X 3 by brizzygooner at Garmin Connect - Details

The dips to zero are probably where I'm stopped at traffic lights - I set the Garmin to auto pause, which lags.

Training to 27th May 2012

Ryder Hesjedal

Not much blogging recently! 
Probably because I'm pi$$ed at being injured.
I have just finished my 4th and last course of lithotripsy and have been advised not to run for 10 weeks!
Can you imagine it, 10 more weeks! 
At this stage I am seeing no improvement in the heel but I am hoping that the agitation caused by the lithotripsy is stirring things up and now the bodies natural healing processes come into play and slowly turn things around. I shall give it 4 to 6 weeks and see where I'm at. Might make a call then if no improvement to seek out an alternative remedy. If I'd had known at the outset that I'd be required to not run for 10 weeks after the treatment I might have sought an alternative.
In the meantime I have been continuing to cycle nearly every day. 
Like my running I am into routine and cycle a safe 28km each morning. The course has some elevations which I work very hard on. My morning cycles average about 24kph and my weekend afternoon spins are about 27kph. 
I challenged myself to get around the course in bottom gear the whole way which required some Herculean effort on the up hills, but managed it OK. 
I have not been chicked for a long while but maybe getting up at 4.30am I'm managing to avoid the serious competition.
I feel I am really getting into my cycling,I have just bought 3 new cycling tops, new lights and serviced my bike. Have been enjoying watching the Giro when I can and hoping to see Ryder Hesjedal make some more moves in the closing couple of stages.
Ryder could not have a better name for cyclist!

Pete Magill; 15:11 for 5K at Age 50

Pete Magill continues to show the World he is No.1 as he breaks Mike Blakemore's days old USA M50 5000m Record! Click the above link for the Runners World article.

Training to 11th May 2012

2011 World Rankings M50-54 5000m

More cycling today, I got overtaken at a set of lights I'd stopped at by a guy older than me and a lot larger, he timed it perfectly to keep going as the lights turned green. Try as I might I could not catch him back up. Surely I am better than this? 
Imagine if the guy was actually racing (like I was) - perhaps he was? No! 
Now I remember, I saw him sitting up and straitening his back on a down hill section.
OK this cycling is purely calorie burning and some fitness for me.


The World Masters Rankings are up to 95% complete for 2011. The beauty of turning 50 in Sept allowed me to jump from 41st in the M45-49 5000m with 15m50.18 (4th Aussie) to 6th M50-54 with 15m55.34 (1st Aussie).
For 2012 I know that my early 15m57 has been bettered by Bruce (15m55) in Oz and three Americans.(Mike Blackmore just ran 15m16.77 !! New USA Rec M50)
See the full 2011 list here
Or click on list below for short version of the 2011 5000m  M50-54.

That last minute , one off 1500m I ran in December got me 13th for a 4m22.15 which is my best ever ranking at 1500m. Of course Keith Batemen had a Stella year in his M55-59 Cat. Also Great performances by Peter Reeves and Ronnie Peters in that Cat.
Full Rankings are here

Cycling Central

TODAY Tues 4.45am 28.3km Cycle 71m06 23.9kmph 114bpm
Mon Rest
Sun 3.08pm 28.20km Cycle 65m20 25.9kmph 124bpm
Sat 3.46pm 28.13km Cycle 65m45 25.7kmph  131bpm (?)
Fri 4.56am 28.19km Cycle 71m38 113bpm
Thur 5.29am 19.55km Cycle 47m52 
Wed Rest
Tue 5.15am 10.65 Roo+Lake 51m09 4m48 K's
Mon Rest
Sun 9.08am 3.03km SSCXC 10m20 3m25 K's 165bpm
Sun 8.01am 6.05km SSCXC 21m26 3m33 K's 169bpm
Sat 5.48pm 5.75km Roo 24m15 4m13 K's 148bpm

Lithotripsy

On Sunday I ran the Sunshine Coast XC series again. This time the course was reversed which meant a longer downhill section and two short uphill sections per lap. It had been raining through the week and the morning so conditions were softer under foot but no mud (this is Queensland).
Again I chose the 6K as I am in no condition to be racing 12K.
The Race One winner immediately ran strongly and I was in no condition to keep him company and though I ran with some youngsters for most of the first lap they eventually dropped off leaving me a clear second overall.
I wore the heart rate monitor and glance down at the Garmin and saw myself redlining at 178bpm . Pretty close to maximum, and perhaps indicative of being out of condition. 21m2xsecs (about 20 secs faster than last week)
The sun shone whilst we ran but as soon as we'd finished the heavens opened and it poured down on the 12K runners still completing their race.
Ronnie's son Jonny won again but was kept honest by a young 16 year old who really looks like a talent. It is great to see these guys develop and good to see him race the tough man's distance - 12K.
I decided to also race the 3K 30mins later (after the 12K's had finished). I started fast to keep the hordes of youngsters from crowding me out at the first turn just 100m after the start. Surprising I led out of the sports fields across the road and round by the dog park when Shaun Lee and another took me. I managed to stay close and after the second short uphill section past the 2nd place guy and closed on the leader as we headed towards the finish. Didn't quite have enough in me to close the final couple of seconds but pleased with the 3K performance and another 2nd place overall. I ran about 10m21 from memory.
After the race had finished and I got back in the car for the drive home the heavens opened up again and poured down the whole way home.
The heel tends to react badly to the driving position and was pretty sore after. I rested on Monday (too sore) and crawled around Roo+Lake on Tuesday. Decided to give it a miss again today and underwent my first course of Lithotripsy.
I have been advised to keep off the heel for the duration of treatment so that is a 4/5 week break minimum.
I will get back on the dreaded bike but cant stand the boredom of the stationary trainer so will risk riding in the dark (but will light myself up like a beacon!).
The doctor checked out the PF on the ultra sound which also assists in pinpointing the areas requiring greatest attention. Mine was thickened to twice normal size. The actual treatment is shock waves produced by sound waves and there was nothing comfortable about it.

It  felt like electrical shocks and perhaps because of my inflammation I found it pretty painful at times but the frequency gets modulated or perhaps the foot gets used to it and you survive. The treatment does provide immediate short term relief which wears off after a couple of days. I will have 4 treatments about a week to ten days apart. No ice (slows blood flow = repair) will apply heat pack twice a day and continue with ibuprofen as required. Cost $500 and no rebate.
Gotta hope it works. 

The Walking Dead

Winter has arrived in Queensland - I ran in a tee shirt this morning and the overnight temperature is dropping below 20 o C.


Wed. 1.5km WU 5 X 1km at Woodvale 'Square' [Grass] 200m jog recovery
3m19.36 149bpm
3m25.14 152bpm
3m23.64 156bpm
3m17.26 158bpm
3m17.89 158bpm
1.5km WD
Tough going running 9 corners per KM on grass. Absolutely no due on the grass which was another first this Autumn.I found myself losing concentration at times (floating).
Ran session in Adidas climacool rather than barefoot to see if it made much difference on post session pain -
it didn't.


Tue Rest
Mon 3.22pm Roo+Lake 46m43 10.68km 4m23 K's
Sun 5.19pm Roo+Lake 46m12 10.54km 4m23 K's
Sat 3.56pm Roo+Lake 45m19 10.59km 4m17 K's
Fri 4.43pm Roo+Lake 44m43 10.58km 4m14 K's
Thu 5.23pm Roo+Lake 48m22 10.60km 4m34 K's


Just ticking over, still waiting for the heel to heal. Not much happening race wise, XC next week and in a few weeks the 10K season will start.


Had a great Easter weekend with the family. Sails Festival at Redcliffe on Friday, Bribie on Sunday.
Friends tipped me to watch The Walking Dead on FX on Sat and Sun First Series back to back episodes all evening! I love a good Zombie movie and this TV show does not dissapoint. It stars the English guy from Teachers Andrew Lincoln. Series Two back to back episodes on Tuesday evenings with NO adverts!
This is the promo for the series.

Sunshine Coast Cross Country Series #1 photos

 Start of the 6KM

 They're off

 The guy in third is gobsmacked!

The only thing on my mind is getting up the hill and scooting past some of the 12K runners who started 2mins in front of us. 

 Jonny Peters was 2mins clear in the 12K. Looking more and more like his 'old man' !

 Neil Labinski 3rd 12km

 Running Queensland Style. Alan Mullins 4th 12KM.

 Ronnie getting overtaken by the U18 winner (and outright race winner) Shaun Lee 21m03

Michael Hooper 21m38
 These young pups have got no respect! This youngster kicked past me in the final 400m I had nothing!

 Just crossed the line and stopped the Garmin on exactly 6.00km 21m42

 Queensland Open 10,000m Champion Ronnie backing up 3 days later.

 David Scoope getting in the miles for the GC Mara.

 'Dont you know my bark is worse than my bite!' Craig AKA Bellthorpe!

 Quality

More quality!


Photos copyright Lindsay Wright

4 X1km

Monday 6.00pm Roo+Lake
Tues 5.00am
I ran 4 X 1km with about 90secs recovery. The odd numbered K's were slightly downhill (evens slightly uphill)
3m23 148bpm
3m24 143bpm
3m12 160bpm
3m17 165bpm - I noted that my heart rate  hit 175bpm at the end and that was high enough to make me wretch but I didn't chuck. Have to get used to running at that intensity again. Heel hurt on Wednesday so took the day off.
Thursday 5th April 5.00am 10.6km Roo+Lake 47mins 4m30K's

Sunshine Coast Cross Country Series #1

The last few years I have run the 12km and added the 3k as a form of warm down but being a little under done I decided to race the 6K today only. Super conditions but perhaps not the best for running as warm and sunny conditions, we went off 2mins after the 12K runners so always had someone to pass. Our course was 2 laps (3K laps) fast start and a young lad gapped me early. On the hill on the 2nd K a group of 3 or 4 past me as my condition started to tell. Sorry I didn't wear the heart rate monitor as I'm sure I'd have got into the 180's!! 

On the second lap I managed to find equilibrium and re past 1 or 2. Ran with a youngster for most of the second lap who kicked at the finish but I was too gone to respond. 

I hoped to break the M40 record for the distance and might have snuck under it but as there is a new 50 to 60 age group it will be a record whatever. 

I finished 4th overall in 21m42 for the 6KM The Garmin had it spot on 6.00km.

Will post Garmin link later.

We are going to be running this same course perhaps 3 times this series so I have every chance of improving my time. Might run the 3K when I'm feeling fitter. The heel is ok on grass but even so, hurts after, on the drive home.Will continue to manage it.

Ronnie Peters WON the Queensland 10,000m Open title on Friday aged 58 in 34m10 - State Champion amazing! Francis Mahony (50) ran very well 35mins 19
http://210.247.205.118/assets/console/document/documents/results_120401_qldopenawdchamps.pdf

Keith Bateman ran 32m50 to finish about 6th in NSW Open 10,000m exceptional performance for a 57 year old.
http://210.247.205.118/assets/console/document/documents/daytwo_results.pdf

Ronnie, David, Ian and Craig were all running today. Craig ran 6K with me and the others ran 12KM. The 12K winner from Ronnies AShgrove Harriers looked super impressive and won by a mile from a Maroochy lad and Neil Labinsky in 3rd.
Will post results mid week!
Cheers

Brandalees coming on strong

This morning I ran to my local oval  and ran 8 X 400 with 100m  float recovery as recommended to me by Queenland Masters Superstar Peter Reeves. The grass was saturated and quite soft and I ran bare footed.
In the past my interval sessions have perhaps been too intense and too long so I thought just 8 efforts was an excellent compromise. In the past I have really concentrated  on the interval and eeked the most out of each and every second of recovery. This session will replicate racing conditions much better as the float will become a change down in effort from the all out race to the line of an interval. To herald the 'overall nature' of this session I didn't time laps or rest just start to finish of session. Of course it will take me some time to properly adapt to running this session as after running my first rep I immediately fell into my 'slow as' jog recovery.
Note the serrated edge on the timing peaks from Garmin which probably represented the slow down at the 'corners'. Heel felt OK during and after session but kicked in a bit later in the day.





Why 'Brandalees coming on strong'?
Back in 1973 when I was what, 12 years old! Golden Earring from Holland released Radar Love, a cracker of a song  with a driving beat. Not sure if it was the Dutch accent but for years I thought the lyric was 'Brandalees coming on strong' - what ever that was supposed to mean. I'd probably never heard of Brenda Lee which of course is the correct lyric and obvious now when I listen to the song and lyrics in context. Also I never picked up 'last car to pass' I thought it was 'las cas de pas'!!

Good Feeling

Good Feeling -  not my heel but I'm still managing to run.


Sun 4.06pm 10.55km Roo+Lake 4m17 K's
Sat 4.58pm 10.61km Roo+Lake 4m13 K's
Fri 5.23am 10.70km Roo+Lake 4m27 K's
Thu 5.25am 5.35km Lake 4m21 K's
Wed 5.49pm 5.65 Roo 4m15 K's
Tue 6.11pm 5.69km Roo 4m17 K's
Mon 5.42pm 5.62km Roo 4m18 K's
Sun 5.46pm 5.67km Roo 4m11 K's
Sat Rest
Fri 5.36am 5.65km Lake 4m36 K's
Thu 5.31am 5.65km Lake 4m45 K's
Wed Rest
Tue 6.07pm 5.71km Roo 4m20 K's
Mon 5.44pm 5.68km Roo 4m33 K's
Sun 4.57pm 10.53km Roo+Lake 4m28 K's

Heaven knows I'm not miserable now

Good news the calf is fully ok now. The PF is in management mode. Just been jogging 6K a day though today thought it was time to step up and ran a full Lake+Roo (yes it is pitch dark at 5.00am so have to run the reverse way to get street lighting over first half of run.
Might try a grass workout if no reaction in heel to increasing distance.
Running again so Heaven knows I'm not miserable now!

Lonley Boy

More steady stuff trying to get back into it very slowly as the calf is at odds with going over 6K or anything faster than 4m30 K pace.
Ran 10.5k Sun
6K Mon
6K Tue - ran around 4m20 K pace and calf said that is too fast. Heel is better than it was. I'm not limping around after a run like I was.
Wed Rest!
Great Victory by the Gooners over the Toon Army on Tues. I'm not sure if I get more joy from Arsenal's ascendency or from Spuds descendent!
I enjoyed this video, I think it represents my style but this guy has gone so much more class than me.
Check out the leg kick at 1m35 - I could not do that.

father to son

First day of the football season today for Oli. 
As I drove him I was playing some Pink Floyd - Shine on you crazy diamond, 
not a music track you expect the youth of today to even have the patience to listen to,anyhow, after about 20 mins of listening to the intro, Oli asks me what is was as it sounded like 'airplane music', by which he meant Muzak like in a 'lift' or shopping centre. I told him to wait for the lyrics! 
I did not tell him it was an ode to their former front man Syd Barrett, but I was chuckling to myself how my music taste will inevitably rub off on Oli.
I remember after one long road trip to Sydney when we got home I heard Queen - 'Dont stop me now' blaring from his room, time after time.
Look what I have done to him with Arsenal - he is as obsessed if not more so these days as me!
Anyway, typical (not) football season weather, not a cloud in the sky and 30c (86f?). Grading games 3 X 30 min matches, we lost them all but at least Oli scored a cracker and might have bagged 2 more. 
For any of you with teenage kids, Oli is about to turn 18 and is just coming out of the 'wilderness years' where they hardly talk to you! he has just started Uni at Uni of Queensland, a good looking, tall gangling man, we are very proud of. 
Mind you he still has the teenage tendency to mumble, I have to ask him to repeat nearly every sentence! 
Running wise, I was sick of cycling on the stationary trainer,  my ar$e hurt real bad so on Fri, a day earlier than planned, I jogged around Roo 6K in my cycling shorts! 
Must admit I was very wary of my calf having had to turn around in my previous two outings , walking in the last. 
But I managed ok,  but did feel it both during and after. 
The PF was about 5/10 = pretty good! 
Today another 6k jog, good news, no calf issues during or after, PF was about 6/10 - think I forgot to take an anti inflam. 
Thought about posting a Floyd video but in the end decided upon an old Queen great as it reflects this post. 
Cheers

Lily

Calf strain on my left leg is keeping me from running which is a good thing as it allows more time for the PF on the right heel to mend. Could have strained calf 'compensating' for right side or could have been any number of other things. Hope it wont keep me out for more than another week.
I failed to get the 'One Direction' tickets much to the disappointment of my daughter Kate. I had 2 guys with me on the net and on the phone trying to get through. Apparently got sold out in 3 mins! 

Lily was 9 yesterday x

One Direction

I rested yesterday as I felt a slight twinge in my left calf. I ran this morning but turned around at 1.5K as I could
still feel the sight tweak. Past experience has told me that running on when the calf is like this is no good. A few days rest normally does the trick with lots of massage. On the bright side PF not bad!
The main task for today is secure two 'One Direction' tickets for Kate when they go on sale at 9.00am. If I don't get them I am going to be in big trouble !
My goodness these lads are just kids not much older than my daughter!

Stroking the Koala

Sun Mon Tue I spent 50mins on the stationary trainer in the morning and ran a real easy 6K in the evening.

Last nights run was in the dark after getting home late from work. The usual warm and humid conditions. The pathway was over populated by Cane Toads which you have to judge which way they might be leaping to escape you as they are likely to take a direct path to your next foot step! Heard lots of rustling in the bush beside the path (Lizards/snakes?/toads) and at one stage thought I thought I saw a giant Monitor Lizard at the base of a tree. I stopped and realised I was face to face with a Koala ! I said how do you do and how are you going little fellow and he just sat there, I reached out and stroked his back and he growled back at me! Shouldn't really touch them but I wanted to impart just how close I was.

Have decided to see if I can pain manage the PF and with treatment get things going again. The pain factor is down from 8/10 to 5/10 (I'm not limping even after run).

This morning I got out and ran another 6K wore the watch just to see how fast/slow I was going = 4m33 K's but have decided I don't need to wear the watch much more I just wanted to compare my running heart rate with my cycling heart rate (130bpm running to 110bpm cycling).

Nice one Harry!

Getting chicked and weighing my bike

Ok so I have had two weeks break from running. A miserable time for me as I see the fitness eek away by the hour!
I tried to stay in shape getting out on my bike every morning for a 30km torture fest. I am keen to push it on the bike but had the unfortunate circumstance of ladies going past me seated whilst I am up and out of the saddle on an uphill. How can this be happening? I convinced myself that these must be semi pros and riding feather light carbon framed bikes. I got home and weighed my Woolies Special , it was some thing like 14kg! these ladies are riding 7kg and that must be the reason they were passing me!! (My wife says just accept it they are better cyclist than you)


I tested the heel today with my 10.6km Roo+Lake untimed. 
The rest has done nothing to improve matters so Monday I'll get booked in for the Lithotripsy 


Congratulations to my fellow M50 Bruce Graham down in Canberra, he ran 15;55.04 on Friday night. It is a shame I'm looking increasingly unlikely for Nationals this April in Melbourne as fit, we could have pushed each other to Championship bests if not age group records.

 I have morphed over these last two weeks , I have got all the bike gear but having a heavy bike means I am not competitive. Can you believe people have been telling me sandals and socks are not a good look!

And this one really is me with my first set of wheels in the back garden Colindale London NW9 in the early 1960's!

Findings

Imaging appearances are consistent with plantar fasiitis with thickening and increased signal demonstrated of the proximal plantar fascia at its insertion on the medial aspect of the calcaneus. Reactive intraosseous oedema is also demonstrated within the calcaneus at the plantar fascia insertion. The calcaneus otherwise appears normal, in particular there is no evidence of a stress fracture or other pathology.


Which is a good result!, the PF was, as we expected and the oedema (bruising) will heal with rest. The PF is harder to treat and none of the additional techniques have a magic bullet or guarantee. I was thinking of giving the  lithotripsy a go but at $500 for 3 (or 4 if required) treatments , no rebate from medicare and possibly nothing from private health insurance it is an expensive 'possible' remedy! 
Other treatments suggested including injecting my own blood platelets into the area and sticking an 'angina' patch on the area.


I have been out on the bike the last three morning cycling 3 X Cadel (28km) each morning in 75mins. It burns up the same calories as my normal 10.5km run.
I shall take two weeks off running and assess things from there.

3000m 9m13.53 M50 Qld Rec

Sat 8.25pm SAF Nathan Qld Open 3000m Championship 9;13.53  22nd


Insane? Maybe! 
The heel has really been painful and NOT just in the morning. 
I have to take time out and undergo treatment to get it better.
You my Running Brothers  can imagine how disappointing that is going to be?
Up until the last few weeks I was in top shape and though the injury has started to  impact training (significantly slowing me down and preventing me from training on the track this week).
However I knew I'd still have a respectable 3000m in me, so decided to give it one 'last Hurrah' before my holiday! 
The opportunity to race against the States best in evening conditions does not present itself often and even though mentally today I was 'impaired' (I didn't think I was in top form), I wanted to put a 3000m on my Seasons Best side bar below (you never know when your last race could be!).
Conditions were;


25.2C/77.36F/76%/6kphGusting16kph


I arrived at the track at 7.00pm, Nathan is very elevated and you can see for miles, I looked out from the car park and saw a huge storm cell flashing every second with lightning. Far enough away I thought for it not to trouble us but it did cause the wind to lift above normal night-time levels. 34 athletes were entered so like the 5000m a fortnight ago it was going to a fast start and a huge crowded field. 
I got drawn #2 outside of Gerrard Gosens and his guide Dennis Fitzpatrick. 
The first 200m was 32s and that was the easiest 32 I've run in some time! 
Runners swarmed around me as I took the inside lane option and tried to resist starting too fast.
68sec for 400m, 2m58 for 1000m, 4m10 at 1400m must have got through 1500m in under 4m30. 
Gaps were opening up and as ever I felt pretty isolated in such a big field!
Ran through 2200m in  6m44 and 2600m in 7m58 as I slowed. 
Just up ahead of me at the finish was Clay Dawson who finished in 9m09 paying me back for my cheeky 5000m ! (nice to meet you Clay!)
Others who got payback over me from the  Qld 5000m Champs were;
Grant Williams 8m54, Adam Hulme 8m55, Drew Williams 8m59 and Peter Bock 9m06.
On face value you'd think I'd be disappointed but I know I am a better 5000m runner. The speed is going with age and even though the Age and VO2 Max equivalents ( See this ) suggest I might run 9m03 to 9m10 I am not so sure!


Ronnie Peters 9m19 when set was the Queensland and Australian M50 Record before the devastation wreaked by Keith Bateman (8m59). 


Today up front Patrick Tiernan is fulfilling his young promise, State Champion at 18 in 8m20.
I was also impressed with Matt Carlsson's 3rd place in 8m29. I think that might be a breakthrough performance for him.
The results were;



Men 3000 Meter Run QLD CHAMPS Open
================================================================
    Name                     Age Team                    Finals
================================================================
  1   322 Tiernan, Patrick    18 UNQ                    8:20.48
  2   104 Bulmer, Daniel      22 GCV                    8:25.96
  3  1030 Carlsson, Matt      21 UNQ                    8:29.14
  4  1194 Eastwell, Luke      19 GCV                    8:32.78
  5  2222 Craig, Anthony      32 DAC                   X8:33.31
  6   538 Plummer, Adrian     21 GCV                    8:33.87
  7  1106 Yarham, Glen        20 IPS                    8:38.76
  8  1123 Hosking, Michael    27 GCV                    8:39.78
  9   395 Chambers, Charles   19 GCV                    8:40.90
 10   486 Twist, Jay          24 UNQ                    8:41.73
 11   658 Labinsky, Neil      33 MAR                    8:48.96
 12   311 MacCronan, Ben      20 UNQ                    8:51.67
 13  1102 Williams, Grant     23 UNQ                    8:54.80
 14   736 Hulme, Adam         25 USC                    8:55.16
 15   682 Thomas, Jordan      20 QE2                    8:56.45
 16  1294 Whiting, Michael    35 PAC                    8:58.39
 17   981 Williams, Drew      23 PAC                    8:59.10
 18  1051 Laverty, Jamie      22 PAC                    8:59.95
 19   989 Bock, Peter         30 MAR                    9:06.29
 20   689 Zenonos, Aristo     19 QE2                    9:07.77
 21  1188 Dawson, Clay        31 IPS                    9:09.48
 22  1164 Sweeney, David      51 UNQ                    9:13.53
 23  1303 Bourke, Matthew     35 GFR                    9:38.09
 24  1122 Hall, Jason         37 QMA                    9:42.69
 25   401 Collins, Robert     23 MAR                    9:45.12
 26   472 Simmons, Barry      44 GFR                    9:45.53
 27   950 Gosens, Gerrard     42 TWH                    9:52.26
 28   660 Litfin, Tony        49 RNB                   10:11.25
 --   261 Crew, Andrew        32 MAR                        DNF


Seeing the Consultant on Tuesday.

MRI

I had an MRI on Thursday, and will see the Consultant again on Tuesday to get the results. I am expecting a spell on the sidelines. There are some amazing treatments for PF and I hope one of them works for me. Probably going to have Ultra Sound guided shock wave treatment (cant remember the scientific name began with 'L')
Some beautiful pictures of my ankle, amazing clarity as you scroll through mm by mm of your insides.

8 X 800m

Sun 5.23pm Nudgee 8 X 800m 200m jog recovery


27.7C/81.86F/65%/13kphGusting20kph = Windy!


#1. 2:30.79  149bpm
73.59  137
77.20  161


#2. 2:33.63  155
75.36  146
78.27  165


#3. 2:33.33  157
74.39  148
78.94  167


#4. 2:35.13  158
77.79*  150
77.34*  168


#5. 2:32.60  161
74.51  152
78.09  170


#6. 2:32.76  162
73.76  153
79.00  171


#7. 2:32.90  162
74.33  154
78.57  171


#8. 2:26.10  165
72.41  156
73.69  174


*Hit lap button late! 
Ran in flats with orthotics. Redoubling efforts to contain worsening PF- foot exercise (Ball rolling/Achilles stretches) and icing. Seeing consultant on Thursday. During rep session felt 'ok' but after is another story!
Considering the wind this session was fine.



Sat. 4.43pm 10.48km Roo+Lake  46;27  4.26 K's
Fri. 5.24am 10.57km Roo+Lake 47;22  4.29 K's
Thu. 5.28am 10.6km Roo+Lake  48;20  4.34 K's


Looking forward to seeing the Oceania Results  come out of NZ .


http://www.oceaniamastersathletics.org/champ_res.html

10 X 400m @

Wed 5.00am Nudgee 10 X 400m 120m jog recovery


23.7C/74.66f/96%/Calm


68.61  141bpm
70.67  149
71.08  149
70.20  149
69.00  152
69.38  153
69.88  154
69.24  156
69.50  156
67.54  157


This is amusing;



I thought they should make one about running! but they already have!!
and of course there is a whole raft of similar stuff;
It tickled me when I heard "planta fasciitis"  also' We better check McMIllans calculator for the equivalency conversion'