16 x 400m (44.1) 73.99

School holidays are over and the track at Nudgee is back open. 

I did the same session as 'Wonder Vet' Andy Green in Manchester UK. 

Conditions for me were cool ! real cool for Queensland!

I ran in gloves, beaney and a hoody. 

In the past I used to always run sessions giving myself plenty of recovery - traditionally my 400 reps would have 75 secs recovery. However I now believe that short recovery is the much smarter option and even the 45 secs I gave myself seemed plenty though obviously it affects performance. 

I chose to do the session on Wednesday in the hope of finding an empty track but it seems even through the winter there are a few groups of kids doing sprint work and even a middle distance group doing a sesh. 

Its funny the 2nd and 3rd reps were 75 but the effort felt like sub 70 - must be getting old or the short recovery impact.

M52 Andy Green (2015 ROAD 5KM 15;30, 10KM 31;33, HM 71;10)

had run this session in 70.6 sec average ,the day before , which was somewhat sobering as I worked real hard to get to 74 and some 73's. Mind you, Andy is just getting back from injury and had been in sub 8;50 and sub 15 form which is clearly way above my level. I was happy to squeeze my 16 average under 74 secs and get around with little sciatic issue affecting me.
https://connect.garmin.com/activity/833844936

The weather has turned unbelievably cold in Brissy this week. The media are referring to it as an Antarctic Vortex !

It affects my performance so decided to swap my morning run for a lunchtime run twice this week. Lunchtime in Brissy very rarely fails to get above 20 C at lunchtime  but we've been close to highs around just 15 C and with wind chill less than 10 O C ! 

Needless to say the gloves, long sleeves and hoodies are being maxed. Lunchtime training has also enabled me to stay up and watch the critical mountain stages of the TDF. 

Froome seems unbeatable but I love how the other GC guys have at least tried to attack.

Porte and Thomas have been fantastic in the work they have done put in. 

Natalie gets up at 5;50 am so I'm not getting much of a 'lie in' as I'm getting to bed at 2.00am!

I will be running the Jetty to Jetty 'Half' at Redcliffe on Sunday. 

Prize money has attracted some top class runners this year, Jackson Elliot will be travelling up from the GC and  I can expect to be chicked again by Cassie Fien. 

Courtney Atkinson will be lining up for the 10KM. 

The course is not conducive to fast times and my intention is to tempo run it rather than a flat out effort.

Split	Time	Moving Time	Distance	Elevation Gain	Elevation Loss	Avg Pace	Avg Moving Pace	Best Pace	Avg HR	Max HR	Calories
Summary	30:47.0	30:40.0	8.23	26	32	3:45	3:44	2:11	156	174	502
1	1:13.8	1:12	0.42	--	--	2:57	2:53	2:41	143	160	17
2	:45.2	:46	0.10	--	--	7:49	7:57	3:01	136	160	11
3	1:15.9	1:16	0.42	--	4	3:01	3:01	2:52	148	160	19
4	:44.1	:44	0.10	4	--	7:37	7:36	3:02	138	162	11
5	1:15.7	1:15	0.42	--	--	3:02	3:01	2:47	150	164	20
6	:43.2	:44	0.09	--	--	7:35	7:44	3:00	142	165	10
7	1:15.0	1:14	0.42	--	--	2:58	2:56	2:48	153	165	20
8	:45.6	:46	0.10	--	--	7:46	7:50	3:00	143	165	11
9	1:14.9	1:15	0.42	--	6	2:58	2:58	2:45	156	166	20
10	:40.3	:41	0.09	7	--	7:18	7:25	2:59	149	166	11
11	1:14.1	1:14	0.42	--	2	2:57	2:56	2:42	160	169	20
12	:39.7	:39	0.10	--	--	6:49	6:41	3:00	152	169	11
13	1:12.2	1:13	0.42	--	--	2:52	2:54	2:39	164	172	21
14	:44.1	:43	0.10	--	--	7:11	7:00	2:55	153	172	12
15	1:14.6	1:15	0.42	--	--	2:55	2:56	2:44	161	171	21
16	:44.1	:45	0.09	--	--	7:51	8:01	3:05	151	171	11
17	1:14.0	1:13	0.41	--	--	2:59	2:56	2:40	160	172	21
18	:44.2	:45	0.10	--	--	7:08	7:16	3:04	154	172	12
19	1:14.0	1:14	0.42	--	4	2:57	2:57	2:43	162	171	21
20	:43.8	:44	0.10	4	--	7:13	7:15	3:05	155	171	12
21	1:13.3	1:12	0.43	--	--	2:52	2:49	2:39	163	172	21
22	:45.2	:46	0.10	--	--	7:12	7:19	2:58	155	172	12
23	1:13.7	1:13	0.43	--	5	2:53	2:51	2:39	164	173	21
24	:45.9	:47	0.11	6	--	7:16	7:26	2:59	156	173	13
25	1:14.2	1:13	0.43	--	6	2:54	2:52	2:40	163	172	21
26	:44.5	:45	0.11	4	--	6:53	6:58	3:01	157	172	13
27	1:12.6	1:13	0.42	--	--	2:55	2:56	2:43	164	173	21
28	:47.7	:47	0.11	--	--	7:21	7:15	3:05	157	173	13
29	1:14.6	1:15	0.42	--	--	2:56	2:57	2:38	164	173	22
30	:44.6	:45	0.10	--	--	7:22	7:27	3:06	159	173	12
31	1:12.5	1:06	0.42	--	6	2:53	2:38	2:39	164	174	21

29	1:14.6	1:15	0.42	--	--	2:56	2:57	2:38	164	173	22
30	:44.6	:45	0.10	--	--	7:22	7:27	3:06	159	173	12
31	1:12.5	1:06	0.42	--	6	2:53	2:38	2:39	164	174	21

Gold Coast Half Marathon 37th 73;20

Conditions on the start line were good, probably about 12 O C and still!
I didn't wear gloves or cap or long sleeves.
I wanted to go out easy rather than the standard blast from the start. I got away from the line OK and settled down. I thought running with the leading ladies would be a good way to pace myself. Pretty soon I was running with the four leading ladies ,Sara Hall, Eloise Wellings, Cassie Fien and Jessica Trengrove. Blimey some class in this field!
We joined onto the back of a large group of guys headed by John Bartlett from Sydney Striders. Barts appeared to be having trouble running in a straight line as he seemed to knock into the guy beside him at least twice if not three times. The entertainment was short lived as I found the pace not too comfortable and somewhere after 7km the elastic broke from that huge group and I was spat out the back. 
So I ran pretty much alone save for a spell running with Chris Truscott who came past me having been dropped from the group before me. I was running low 3;20's which was plenty fast for me. At the 10km mark I was surprised to clock 33;44 I was happy running that. 
Up to the turnaround at 11km and head back to Southport surprisingly I started to feel better. However, looking at my stats post race I see I was running 3;30's. Chris Truscott was pretty much fixed about 10secs in front. I thought I ran well and felt good 10km to 15km then had a slight wobble with a dicky tummy feeling for a few K's but I managed to survive and push on to the section where the road separates and we take the ocean road. I thought a head wind picked up a little here so though I was slightly surprised to get caught by two guys (Josh Faulkner and Mark Hinder) at this point, it did provided some welcome relief (wind break) and I positioned in behind them hoping that I could piggy back a ride up to Truscott. 
The cruel, indeterminable 'run for home' on this course is unforgiving, stealing those vital seconds off you but, by way of compensation, the crowd was immense and hugely uplifting. Perhaps having your name on the bib was a key factor to believing you have a fan club along the whole course and I even got a 'Garmin Lama' close to the turn into the swimming pool section. Here another youngster caught and flew past me (thanks Hamish Hamilton). I tried to lift for a sprint to the line but I'd pretty much given it everything. Over the line and I reached for the railings and wretched. I was as close to vomiting as I can recall. 
My preparation was not ideal and I said I'd be happy if I ran 72 minutes but I wasn't unhappy with 73 minutes.I won the age cat by 8 minutes, and  was 10 minutes in front of 3rd place. 
My previous Half Marathon experience;

17/6/1990 Borehamwood Half Mara 71;17.0 1st Age 29
2/9/1990 WMUH Half Mara 71;35.0 1st Age 29
1/6/2008 Queensland Half Mara Doomben 72;12 3rd 1st Age 46
6/7/2008 Gold Coast Half Mara 72;26 27th 1st Age 46
5/7/2015 Gold Coast Half Mara 73;20 37th 1st Age 53

The GC

The GC is nearly here!
It's the time of year when I'm holding my breath at the sound of a cough or a sneeze. I'm getting grumpy at my work colleagues for coming into the office with a virus. Tissues for toilet door handles, knuckles for pedestrian crossing signals, wash hands at every opportunity....
The GC is 'The' running festival as far as I'm concerned. 
The camaraderie and spirit, the quality of the fields , the fast flat course. Its so much more enjoyable celebrating after, if you feel you have given a good performance.
Last year I was in good shape for the 10km, this year my form has been patchy at best over the last couple of months. 
This will be my first go at racing a Half for 5 or 6 years, I'll go out hard and try to hang on as long as possible (which is really what I do in every race these days).
Tempo 10km on Saturday, 24km LSD on Sunday, recovery /rest day Monday, 10km this morning. Track closed with half term so will have to work an alternative interval session into this week, but really going to take it easy.

10 x 800 with 55 in 2;36

I think I got back to doing Nudgee track sessions at the back end of last winter so nearly a years worth of track in the bank.
It was 16 C according to my car at 6.00pm, so quite cool for a change and thankfully little or no wind. 
Trying to concentrate on 10K pace with short recoveries. 
Lost concentration on my third rep and couldn't remember for sure if I'd already run one lap or two! What was I thinking? Had to run another lap to be sure I'd covered the distance and sure enough ended up with a 1200m rep!
Had ongoing hip/pelvis issues through the session , a shooting pain from hip through to knee. Quite painful and feels as though my leg is going to give way/collapse which of course it never does. Maybe it is sciatica i'm thinking some acupuncture might be beneficial so will check it out.
In the meantime I managed to plough through my session alone again naturally. 
Average rep was 2;36 and average recovery was 55. Reasonable session considering had run 10km in the morning.

Ignore the distance column, it was 800 on the track followed by approx 100m jog recovery. Max heart rate seems to be diminishing from the days when I'd regularly get 180bpm but I suppose I am getting older.

David Heath M50 WR 1500m 3;58.26

David Heath set another M50 WR 3;58.26
He commented
"16 in the race. I started off near the back and had to speed up and slow down and run wide for the first couple of laps. 64, 2:09 and then I kicked in a 62 and hung on. Finished 5th - regional champs. Felt really good"

I bet it felt really good! 
A sensational time for a 50 year old. 62 for the third lap!! He has the 3000m M50 WR on his radar (he has already run the equivalent of 8;42 this Northern summer).

Caloundra Foreshore 10km 6th 34;50

I attended a 50th birthday party last night and had a few drinks, it was never going to be good preparation for racing the next morning!
I'd seriously considered not getting up at 5;00am and in fact did not set the alarm however I woke up at 5;15am and didn't feel too bad, no hangover and all my aches and pains in abeyance and what was the alternative - run 24km by myself around Narangba! 
I decided I'd give it a go. I knew Jackson Elliot was running and saw Cassie Fien and Tim Toner on the start line. I started off in second and Jackson rapidly disappeared off into the distance.
I was surprised to be leading a large group of runners through the first 3K's which was windy foreshore pathway lots of twists and turns which impacted upon my hip issue.
The group moved up past me and included Cassie, Tim and two others.
I just didn't have it today by 5km I was detached out the back of the group running by myself. The tough hills towards the finish provided extra hurt.
I jogged back to the start for 20km for the day.
Results are here;
http://www.racetecresults.com/Results.aspx?CId=7&RId=438&EId=2
Cassie is running fantastically at the moment and I suspect she'll be wearing green and gold again pretty soon.
We have to participate in the other parts of our lives than just running, I'd have rather stayed home and gone to bed early but that wouldn't be much fun for my wife. 
There is always another race.

Dehydration showing in the muscles

My homage to Robbo 13:22 (I really must have been still drunk!)

Masters 10km Road Race Record

14/4/06 Easter Orleigh Park 35;07
13/5/06 Corporate Games St.Lucia 35;54 1st
28/5/06 Caloundra Foreshore 34;49 2nd 1st
27/7/06 Jetty to Jetty 33;37 10th 1st
20/8/06 Noosa 34;02 5th 1st
8/10/06 Kingscliffe 34;35 3rd 1st
29/4/07 Mount Mee Hilly 37;22 2nd 1st
19/5/07 Corporate Games St.Lucia 34;48 1st
26/5/07 Caloundra Foreshore 34;22 1st
1/7/07 Gold Coast 33;16 18th 1st
22/7/07 Jetty to Jetty 34;02 7th 1st
19/8/07 Noosa 33;59 10th 1st
18/5/08 Corporate Games St.Lucia 34;16 1st
25/5/08 Caloundra Foreshore 32;58 3rd 1st
20/6/08 Jetty to Jetty 32;36 5th 1st
15/5/10 Corporate Games St.Lucia 37;18 1st
3/7/10 Gold Coast 34;32 41st 1st
18/7/10 Jetty to Jetty 34;48 8th 2nd
15/8/10 Lakes College 34;18 2nd
29/8/10 Bridge to Brisbane 34;27 21st 1st
14/5/11 Corporate Games St.Lucia (9.54km ?) 32;49 1st
22/5/11Noosa 33;45 8th 1st
2/7/11 Gold Coast 33;24 26th 1st
17/7/11 Jetty to Jetty 34;11 3rd 1st
11/9/11 Bridge to Brisbane 34;07 13th 1st
22/6/14 Caloundra Foreshore 33;36 1st
5/7/14 Gold Coast 32;58 25th 1st
7/9/14 Bridge to Brisbane 33;17 8th 1st
24/5/15 Noosa 34;02 4th 1st
14/6/15 Launceston 33;19 26th 
21/6/15 Caloundra Foreshore 34;50 6th 2nd
23/11/15 Otawara Japan 34:57 

Launceston 10km 26th 33;19

I jogged up to the Town Hall from the Hotel to pick up my number at 8.00am and 
it was -1 O C !
It was eyeball freezing cold and no, I am not used to it, having grown up in England because 11 years in Queensland has softened me. 
What to wear? 
I'd miss placed my running gloves and only had my everyday cold weather gloves (from the UK), better them than nothing! a full long sleeved top and a beaney! 
Even with all that the temperature was a real shock to the system.
Line up a row back (respectful distance considering the quality of this race), off hard to beat the hordes to the first left turn and hang on. 
I dont check my watch, as I cant read it any more, but go through 1km in 3;00 ! 
That of course made me suffer and I followed it with a few 3;16's.
Tom Highnam and John Bartlett cruise past me at 2km. I thought they were up ahead and realized I must be going ok as these guys would be running 32 pace. They went off into the distance but another group caught me at 4km including first female Eloise Wellings, Quentin Reeves and my team mate Dennis Fitzgerald. 
I was able to hang with these guys for a few K's, passing 5km on my Garmin in 16;06 (which impresses me). 
The course is pretty much straight out and back. 
Not much protection on the way back from a slight headwind that seemed to slow everyone up. I dropped to 3;26's and was gapped by Eloise (an Olympian) and Quentin. I still had two boys to run home with. 
Up the final stretch I was caught by Jess Trengove and was determined not to be 'double chicked' so put the effort in to keep her behind at the finish.
33;19 official time which I was happy with. 
My hip/pelvis pain was 'apparent' over the first half but less so over the second half. 
The results initially excluded me but I reckon our team Garmin Lama (Jackson Ashkettle Sweeney Fitzgerald) triumphed over Tommy Highnam's HuRTS squad by a second! 
128;30 us 128;31 them!
Later on Sunday I toured the James Boag Brewery (my absolute favorite beer is Boag's Premium - so I was in heaven!) I bumped into the HuRTS squad on the tour and completed a pub crawl with them after. Monday I spent the day with Dennis and Janine touring vineyards and waterfalls in North East Tasmania - truly  beautiful countryside
before heading home that evening.

The Launie 10 is a bucket list race you must do. 
7 guys 30.00 and under makes it one of the fastest in Australia.

First team - Garmin Lama

Yellow shoes white long sleeve with black gloves and hat - freezing cold

Tom and Barts group heading back at the 6km mark, those at 4km check them out

I couldn't hang on to her!

I ran 5km with these two lads but they got away at the finish 

Like this shot of the HuRTS boys having given their all . I hung on the funnel fencing for a good minute at the end.

Organising a piss up in a brewery with Tommy

HuRTS Squad guys forced me to drink James Boags Premium (Barts, Criniti, Jeet [crouching],Chairman, Pommie and LJ

M50 World Record 1500m David Heath 4:02

Tom Roberts an Aussie ran 4:05 in 1984 to set the previous mark that has stood the test of time. 35 years hugely impressive record.
Now David Heath has run 4:02 an incredible feat!
Anyone know what Tom Roberts is up to these days?
Appreciate he'd be 85 but someone needs to ho shake his hand and tell him what a terrific achievement his record was.