QMA 3000m 9:28.3 1st

I ran my standard 3km warm up with the boys. Conditions warm humid but at least still.
Decided to start fast after last week's sluggish 36 first 200 and ran 32 secs this week which was perhaps too fast.
Through 600 in 1:47 and 1000 in 3:04.
Worked hard through the next 1000 but it took 3:12 for 6:16 at 2k.
The beauty of 3000 is its all over before you know it so your able to keep the effort levels high. Unfortunately I felt I was tieing up so effort did not get rewarded and ran the third K in another 3:12 for 9;28.3 all up.
I would have been happy if I ran sub 9:20 but I shouldn't be too disappointed with 9:28. When I turned 50 my early season 3's were all about 9:30 and I anded up running 9:13 in an evening meet running with the kids at a QA evening meet. It takes a few track races to get back used to track racing!
4km warm down on the Peters circuit in the bush.

I picked up my Queensland M50 record certificate this morning :-) 

Saturday results

Treading the blue

Tuesday = Tooheys Tuesday @ Nudgee
Nick missed the session due to dentist leaving Shane Ward, two Nudgee boys and I to line up for 3 X 4 X 400m off a rolling 2mins and rolling 4mins between the sets. 
The boys were running 3 X 3 with 5mins so it dovetailed nicely with our sets. Shane led the first set, I led the second set, and we mixed the last set. 
Ran 67/8/9 off a 50sec recovery was good going on a windy evening.
Wednesday first morning roo+lake in ages - it's almost daylight at 5.00am 
4;12 K's for 10.6km
Thursday 10 X 200m Hill Sprints (10km)

Treading the blue @ Nudgee

A koala and a pair of Galahs

Yesterday's long run 29km 2;04;22 @ 4;17 K's running out and about to Narangba/Dakabin/Petrie/Kallanger and back to North Lakes. 
Ran at 11.00am so hot and windy. 
First drink at 60 mins and took a Cliff Bar energy gel at 75mins. 
Long runs really leave me jaded but I'm sure there do the world of good. 
The day after a long run are painful so just try and get out and cover some ground. This afternoon I saw a kolah running alongside the pathway - something I've only seen twice before. I also came across a pair of Galahs to complete the runs menagerie.
Today 10.6km roo+lake 43;41 @ 4;08 K's
I didn't record last Tuesdays session for the record it was Tooheys Tuesday 3 X 2 X 1000 with 2mins between intervals and 5mins between sets. A big turnout including Nick's Nudgee Boys middle distance group, top class triathlete Nick Hull and 1500 star Peter Bock as well as the regulars (Pete/Shane/Nick). I ran 18;18 so averaged 3;03 K's running mid group!

QMA 5000m 16:21.9 1st

I'm always a little rusty first track race of the season, and this was probably first track race in 2 or 3 years!
Having said that I side have my track legs on this morning! A good warm up but conditions breezy/windy humid 68% and 22 0 C. A large field of runners and walkers meant I'd have to do an awful lot of overtaking., compounded by a number of novice runners, one in particular running in lane two the whole way (a barely moving road block, I reckoned I passed 8 or 9 times!
Through 200m in 36 and I was only just on pace. Everything else compounded and I just slowed. Through 3000m in 9:43 I was way off pace finding it difficulty to push on and really just going through the motions trying to find the right way to overtake. I ended up one and three quarter laps in front of Con who was running 2nd and over two laps in front of Phil in 3rd.
I'm going to have to run withe kids in some QA night races.
Although disappointed at only running 16:21 I take some solace from the fact that the current World Rankings would place around 4th and 90.4% age grading is in the World class bracket (according to USA Masters)
http://www.athleticsrankings.net


http://www.usatf.org/statistics/calculators/agegrading/

Official Masters Podium Robot Me Shardy (Con and Phil ran a lap short and 2nd finisher Ann ops the Ladies podium)

Results from the day - Note Massage is Available!!!

Whitsundays and the Great Barrier Reef

Contrary to rumours of my early demise I have survived 1200km on the Bruce Highway to Airlie Beach and then 3 nights on Anaconda lll sailing to Whitsunday Island Whitehaven Beach then out to the GBR Hook Reef and Hamilton Island!
I managed to run 6km at our overnighter in Rocky on the way up and also 10km up and down a world class Whitehaven Beach on our first day at sea.
Out on the reef there was no chance for a run so missed a couple of days training!
Spent my 53rd birthday out of range of phone and internet!
Back in Rocky this evening (1600km on the Bruce done!) Just chillin !
Still suffering jelly legs from being on board!

Heading to Hamilton

Towards Great Barrier Reef ; Hook Reef

Courier Mail sensation Con Dimauro

Con Peter and me selfie post 22km on b2b morning.

Con ran the 10km b2b and 12km warm down clutching his prized FREE Courier Mail. Pete told me he has had it mounted and displays it at home.

I have never seen a man happier than when I gave Con two free Garmin Tee shirts!
"3 free tee shirts and a Courier Mail! I'm absolutely thrilled to bits" Con gushed to his coach and mentor Peter Reeves "can life get any sweeter?"

Golden Beach parkrun 16:06 1st

Golden Beach this morning looking out to Pumicestone Passage to the northern tip of Bribie Island

Last Friday I ran hill sprints but decided on making the hill more runable so there was less after effects on my glutes! This is more about enhancing your running physique than old school {find the hardest hill possible and doing 'hill' work}
Saturday I ran 2 x roo+lake for 21k in about 4:00 KM pace. 
Sunday I headed up to Beerburrum for the 23k trail loop at a much more leisurely pace.
Decided to rest Monday and Tooheys Tuesday session got abandoned as a Mother of an electrical storm loomed overhead cracking lighting rods down at us! Could have waited it out but was being eaten alive by a billion mossies!
Wednesday morning decided to run my KM loop around the block at home 6 x 1km average 3:07 with about 90sec recovery.
Steady runs then through to Friday and parkrun at Golden Beach this morning.

I should never become complacent and ignore the beauty of our wonderful State and the running conditions and environment it gives us. The course runs along the  coastal path, the same path forms part of the Caloundra Foreshore 10km I did earlier this winter.

Only a very short warm up, having arrived late. At the start I thought I went off very hard but the actual split was only about 3:14 showing the effect of the tight twisting board walk section slowing me down.
Ran hard back onto the path but slightly hesitant not having raced the course before and not knowing exactly where the loop around to turn back was. Found it OK though and and continued running 3:15s the whole way. Oncoming runners not really a problem but some pedestrians and a dog briefly forced me off the path.
Finished in 16:06 and happy enough but would be happier running sub 16 ;-)  
A great selection of masters followed me home Chris Bell David Scroope Phil Davies Paul and Jenny Shard, and Andrew Reeves.
The poor Robot is suffering from pneumonia and had to spectate this morning while Jim Woodruff and his partner Jan were volleys.
We had a fabulous BBQ breakfast back at Jan and Jim's beach shack at Moffat Beach, his home is beautifully adorned with surf boards, surf skies, surf memorabilia and some running stuff! What a place to retire to!

Ready to hit the Garmin at finish line

Sprint start before the Boardwalk section

Tied up and lost form towards the finish

The Garmin Lama with prototype Lama going for  $99+GST

Jim and Jan rewarded me with an exclusive Oz Paddle cap!

We were grateful The Robot stayed alone in the corner not spreading his germs. Jan and Jim and Paul and 10bpm David Scroope beside me! Look up for boats and paddles!

10,000m 33;46

My recovery from B2B was the typically  painful next day run on Monday followed by a trot with the dog on Tuesday morning and then Nudgee in the evening Tuesday.
Nick Toohey was doing the right thing, taking a rain check on a session following his run at the B2B and it left me all by myself at the track with the infield taken up with a bunch of footballers (RL) doing some training.
A mate from Loughborough days Andrew Green (a 2;10 Marathon man) had told me about a session we used to do back then 35 years ago (!!!) 
A George Gandy session. 
10,0000m variable speed, fast lap followed by recovery lap. 
He did the session recently and challenged me for comparisons sake.
Conditions were good, no wind, not cold not warm. Andy did the session in 35 or 36 mins and I had no idea what I might run but of course wanted to beat Andy as he thought with his stamina he'd edge me on this session. So I hit lap one in 75 and rolled into lap two  trying to judge what pace to run the slower lap at. 
I felt pretty good, my knee pain was minimal and my float lap was very comfortable and my fast lap felt similar to my 20 X 400 sets.
I checked my watch at 3000m in 10;10 and was able to get into a very comfortable rhythm. 5000m in 16;59 and 6000m in 20;20 so I was holding pace but really hadn't cottoned on just how fast I was going. At times I felt my concentration waver and had to switch back on my On effort and even once forgot to switch off as I cruised through into a recovery lap. 
I think 8000m was 27;30 (not sure) and finished with a 69 for 33;46.
My fast laps averaged 76.4 and my float laps averaged 84.0.
I was amazed at that running 10000 in 33;46 in a session by myself where I'm only making an effort on 13 of the 25 laps!! That is outrageous! its preposterous! I just cant make sense of it other than even if I say so myself it is freakish! - am I starting to write like the Robot? 
For some perspective the best time anyone (M50) in the UK has run this year on the track is 34;32 and 33;30 on the road and I'm running 33;46 in training!  
Ronnie's Australian M50 record is 32;53,  if I can just find the right  race soon as!!

Here is the session on Garmin, please ignore the distance and pace but please note the variable speed and heart rate patterns.

Bridge to Brisbane 2014 8th 33:17

Far right  in sky blue is Nick on his shoulder is center is Jacko the  Queensland King and Harry Summers who ran 29:30 and backed up with 14:10 for 4.8km but didn't get the winners cheque!!!

Barry was furious at  #136. Courtney courtesy of Red Bull

Finish line relief depress the Garmin and check out Peter Nowill behind me!

Carpe Vinum team member (!) Winner Harry Summers - black vest, takes us UP the bridge. He backed up by also winning the 5km later by 30seconds! Barefoot talent!

I got to Murarrie an hour before start so leisurely warm up with the boys and onto start line with Barry one side and Courtney Atkinson Olympic triathlete on the other.
Flew off at the start to get some space and was in3rd or 4th! Worked hard up the hill which is 1km and harder running than I remember! Had to ease off to reach a level. Cruised down the other side mindful not to over stride. 1st km was 3:27 2nd km 3:05 as we run down the bridge someone pulls up alongside me Peter Nowill who is a past winner and one of The Greats of Brisbane running scene. Illustrious company! At this point things are pretty spread out Nick Toohey is gapping me up ahead!
Peter Nowill told me after he was trying to work with me and take a turn but couldn't find the effort !
I ran away from one of the Greats!
The inner city bypass at 8km was looming and I could see I think Hintsa M up ahead, but I didn't catch him till well into the last km and an added bonus Alistair Stephenson had slowed down to a jog. Hintsa didn't show up in the results so I'm not sure what happened there? (he dropped out!)
I run into the showgrounds finish by myself and stop my watch well after the line.
After drinks and fruit with the boys we jogged back to the start
12km!
To my horror Nick alerted me I was missing from the results!
Later I appeared in 9th behind Pete and 33:27 !!! ???
Eventually it gets corrected and I'm thrilled to finish 8th 33:17 on that course!
Nick put together a team to try and bag the $2000 team prize we ran as Carpe Vinum (sieze the wine) to try and steal the prize money to be spent at the Treasury Casino. We missed out by 15 seconds Fitnance who always win. Combined time best 5 team members. Still we won $1000 which we will be spend on dinner , the kids and me ! Maybe a beer or two in December.
It was great fun being part of a secret team putting the bejesus up those toffs of the track!

All alone again - naturally (thanks for photo Olga)

With Barry. Con picked up a free newspaper and ran 12km warm down carrying it.

In hommage to Cadel we tucked in our free towells!
back row Phil Ian (Braveheart) Moi, Peter (the Robot)
front row; Pete, Con (still got his free paper) and Chris.

8 X 800m ave 2;29 with 75 secs jog recovery

Back at Nudgee Tuesday for an 800m session. I was in a quandary about what to run due to very windy conditions and Nick running an Anaerobic Capacity (lactate) session of 3 X 4 X 400 off a rolling 1;40 that would leave me smashed. In the end I opted for my aerobic capacity session though I did cut the recovery to a minimal 75sec (100m jog). The wind affected the first bend where I'm running strong on lap one and still just about capable of battling through on lap two. Running by myself, I was pretty happy to run 2;30's early on and with the benefit of running the last lap of the last 800 with Nicks group managed to get the average down to 2;29.
I'll guess we'll have to wait and see how much times were wind affected.
After that my weeks training consisted of recovery runs and a 15km lunchtime run at 3;56 KM pace on Thursday.
So to the Bridge to Brisbane 10km. 
The course isn't exactly conducive to fast times with the first KM uphill and the 8th KM with a real stinger of a hill. 20,000 participants. In last years 5km race I managed 10th and though a top ten in the 10k would be a considered a better performance  I fear the number on interstate participants (Summers and Dinneen for starters) will push me back to top 20. I'll have to measure my performance on time and relative position.
The Robot and fellow Masters are running back to the start after, everyone is welcome to join us!

Quality Street

Tuesday at Nudgee I ran 20 X 400m with 100m jog recovery
Average was 71.7 secs and the recovery was also 71 secs.
Pleased with session. I  had Peter Bracken for company first 10 and remained strong working next 10 alone. Windy evening again!
Ran in flats which preserves the calf's.

Ave 157bpm Max 172bpm

Saturday I did a hill sprint session on a hill I scouted last weekend. Maryvale St corner Tattler St ( I'm sure there was a gentleman's magazine called The  Tatler back in the UK). When houses eventually get built there, will the new residents  take objection to their near porno notoriety!

Anyhow a nice 200m hill on new bitumen, no residents, no cars. Running nirvana! 
Worked hard running about 40sec splits 21m climb with a kicker in the last 50m.
I felt strong and ran a good set and felt real great on my warm down run home.
My gluts paid the price today = Sunday = sore ar$e but I was only going for a long run today.

Started just around the bend (bottom left and finished lamppost up past red road section with Bottle Tree Cres. on right.

Here's how my heart coped with the hill sprints; Ave 141bpm Max 164bpm.

Drove to Newport and ran the coastal pathway 15km to Hornnybrook bridge then instead of turning round and running back the same way, I decided to cut across the peninsula by road to finish a solid peninsula loop 24km in 4:10 ks  my heart rate was a pretty comfortable average 133bpm.

With the Bridge to Brisbane next Sunday I will gently taper next week after Tuesday.

career highlights

I got the trophy for the Gold Coast 10km today. Its worth the wait.

And with it I got a career highlight, getting onto the record book with my mate (the Robot) Peter Reeves.
As well as the legend Ronnie and someone called Moneghetti.

North Lakes parkrun 1st 15:53

I was woken at 5:00am by the rain and contemplated giving it a miss but then I'd get wet somehow later so may as well proceed as planned.
Its been raining for two days and though the rain might affect my performance I also thought that the lower numbers running would be beneficial in reducing the overtaking maneuvers I constantly moan about!
2.5km warm up some strides and we are off!
My Garmin goes into power saving countdown just as we start so so hitting start the button  only stopped the power save cycle and I had to hit start again to get it going hence my Garmin time was two seconds slower than my actual official time!
I had in mind that I had never run sub 16 on this course and as I'm running as well as ever I should really try for a strong PB on my home course. You never know when the next injury will strike or what the future holds, so make the best of here and now.
I ran a strong first K glanced at the watch for 3:07.
I wanted to maintain that momentum and not slow too much on the 2nd K and was happy to see a 3:11.
I was thinking I was about 10 seconds ahead of Garmin Lama Day. The teeming rain and blustery conditions began taking the edge off my pace. Saturated timber boardwalk sections could become dangerously slippery but I was staying upright. The rain managed to nudge my Garmin on from displaying the time to displaying the average pace and I was happy seeing 3:11 which would bring me home in 15:55.
The cooler temperatures today also kicked in on the positive side to keep me on track for my course PB.
My Official time got rounded up from 15:52 to 15:53
Alan Bradfords M50 5000m Qld record 15:51 and the Australian M50 Record 5000m 15:49 had both disappeared from my sight but now I'm beginning to believe that New Gold Dream is perhaps that glint I spy up ahead in the distance!

I put the hammer down from the start.

Overtaking/lapping

This was a pretty full on effort but nothing like the all out, empty the tanks effort of track.

I thought this was funny, Garmin Lama followed by Braveheart followed by The Pelican!

Toohey's Tuesday 5 X 1200m off rolling 5mins : 18;45 - 3;08km pace

I'm enjoying the track sessions we are doing on Tuesday evenings at Nudgee though I  can't wait for summer for some languid evenings with warmer temperatures but for now, the cool dark windy nights are providing a good grounding. 
Nick's session tonight 5 X 1200m off his rolling 5;00 mins had me 'quaking in my boots', how was I going to cope with Nick running 3;30's and me aiming for 3;42's but with only 78 secs recovery? 
Battling against the wind was not going to help matters. 
I decided to switch off the GPS on the Garmin because of its inherent oval track issue. 
I thought 74's would be a good pace to aim for - 3000m pace I hope!
Nick and Shane Ward were tearing off 10/15 seconds ahead of me, but I was comfortable with my effort. My first 1200m was 3;42 and my last 1200m was 3;45 (with the GPS switched off there was no record of the actual splits). I ran 18;45 for the 6000m effort which is 3;08 km pace which is more than adequate effort = Ave 154bpm Max 177bpm.
This is my heart rate;

Nick finished after 4 so I had Shane help me out for 800m of the last interval, we ran through exactly even paced 75, 2;30 and 3;45. It felt like I was running very easy with Shane doing the lead work, I was near tripping over his heels thinking we are not running hard enough! It is another story, running alone for the 3rd lap.
At the moment I'm using parkruns/races for a second session in the week and just steady runs in between. Only race goal left is 10km at Bridge to Brisbane on 7th September then track.
Still hovering (?) around the 60kg mark (I have seen the scales say 58.x !).

Botanic to Bridge 2014 8km 4th / 1st M45+ 26:18

Flew to a raining Gladstone Saturday evening , leaving a similarly wet Brissie. Was wondering how id cope with the logistics of this 8km point to point race! Fortunately woke up to clear cloudless skies and warm enough to leave the gloves behind! Backpackers is only half a K to the finish precinct to catch a bus to the botanic gardens for the start. Warmed up with Jackon Elliot who is such a top top bloke. He had word that Ben Ashkettle from Melbourne was going to be running but knowing he'd just run the Townsville Marra in 2:22 was probably still going to have it in his legs (along with the $4000 cash he won in his back pocket. Jacko had won this race 3 x without competition  so it was interesting to see what this threat would do. Other Gladstone regulars Chris Bracken and Clare Gerahty and her partner Scott Imhoff, lined up on the start line.
We took off slightly more reserved than I recall up the 400m hill!
I had 5 guys in front of me and became detached pretty quickly .
I felt I was moving ok at my limit, I held it together up and down the next few km's. Around 5km I could see I was catching 5th and 6th and swept past them running strongly. Forgot to mention in the first K Jacko had gapped the others and was charging off imperiously to his 4th victory in this event!
Pretty soon he'd disappeared out of sight.
For me I was looking forward (!) to the last big hill @  Goondoon  St through Gladstone CBD. I survived it by slowing down and shortening my stride , over the crest and it's a steep downhill before things level off and then over the bridge to finish @ Central Queensland Uni.
I did have a point along this 'run in ' where I felt pretty uncomfortable but on checking my heart rate after I was holding steady but max 172/173bpm so not sure why the discomfort, I was in clear space and ran  through the finish without raising the effort. I was pleased to run  40 (edit) seconds faster than last year on what seemed the exact same course. Jacko ran 40 seconds quicker suffering a cold but finding the threat of competition to his benefit.

I Decided not to give the 3km a go this year a, jogged back to the backpackers for a shower.
Flight back to Brissy at 2:00pm job done.
Will post a performance comparison of my runs here in 2011, 2013, & 2014

2011 course was shorter last km was different but first 7 comparable.

Garmin Lama Day - North Lakes parkrun 1st 16;03

A 2.5km warm up = run from home to start, a few strides and some hellos to the Masters. 
I haven't run North Lakes parkrun for a few months so it was nice to get back to familiar territory. 
'Race' plan was always going to be to work hard/run hard but it was never going to be an all out effort. 
I rarely manage to hold myself back over the first KM but succeeded today with a 3;16. Soon enough we complete the first lap and head into the second and I managed a rare glance at the Garmin for another 3;16. You have to concentrate on what line your going to be running trying to take the tangents when you can but deep into lap 2 that is never possible and your concentrating on just avoiding collisions. I noted the 4th KM was a 3;10 which is pretty much as fast as I can run a mid race KM. I held form OK to the finish (may have tied up a little judging by arm carriage on Shardys video). Happy to cross the line in 16;03 official time.
It was an open invitation for breakfast at ours after and I managed to cope with simultaneous BBQ'ing sausages/bacon/eggs whilst juggling condiments and cutlery, cereal and bowls: without question for me this was the performance of the day!
My thanks to Shardy for video and photos and to Garmin for their incredible generosity for providing the tee shirts.

Happy Birthday Kate.

Tuesday's session at Nudgee was 16 X 400 with 100m jog recovery. 
I averaged 72's.
Not bad by myself on a chilly Winters night.
Sunday's 22km counted as a tempo run (3;40's) (a  hilly half), yesterday's 15km was a half tempo at 3m53 K's and just steady miles in between.

Kate is 18 today! 
Not sure if that makes me feel old but a run in the morning is enough to let me know 
I am old!
Kate took these photos 'Selfie' style this morning.

This may be of some interest to my parkrun buddies.
The UK parkrun results had disappeared from Power of 10 website and Runbritain website but they are now back on runbritain so if your interested in seeing how you compare to those in the UK it is well worth a look. 
Power of 10 is worth a look to see how you shape up all things track. You can filter to your own age group and a particular year or go 'all time'.
I need to run 4 seconds quicker if I'm to match the top Brit at parkrun 'all time' M50 ;

You need to register to get the extended rankings section;

http://www.thepowerof10.info/

The parkrun results are back on the runbritain website; 

http://www.runbritainrankings.com/

http://www.runbritainrankings.com/rankings/rankinglist.aspx?event=parkrun&agegroup=V50&sex=M&alltime=y