22 March 2017

Sandgate parkrun 16:35 1st

As ever I treat parkrun as a session. Saturday morning was typically hot and humid as 400 of us lined up for the trip North to Shorncliffe Pier and back. I went out hard 3:09 first K before settling back into 3:22's. At the pier end 180 O turn I could see I was about 30 seconds clear.
Running back through the hordes can be dicey as the incoming runners spread across the width of the pathway.
I held it quite consistently and was happy enough with 16:35 which is pretty much what I did on the other two occasions I have pushed Sandgate parkrun in recent months.
Training mileage continues to max up to 135km per week. Rain all last week and all this week! Adds to the humidity. I have my bro visiting from NZ this week so lots of beer so the high mileage is just as well.
On Friday last week I fell over trying on a pair of trousers 😂 crashed down onto ribs on lhs, immediately feeling a twang. I got through parkrun ok but since Saturday I have been in pain. Feels rather like running with a stitch or stomach cramping. Typical getting injured by nothing to do with running. I should be ok but just taking things steady. Cut the long run and intervals​ this week. Hope to finish track for this Summer with a 5000m at Queensland Masters Champs Saturday week.

07 March 2017

Queensland 10,000m Championships 33;56 3rd

My mini taper consisted of two 10km days on Thursday and Friday, so my weekly total just hit 100km for the week.
Saturday morning was spent at Sandgate parkrun where Mike Trees ran his 100th parkrun.
Its taken him 10 years to get to 100. He has run the quickest time by any M50 with a 15;44 at the original home of parkrun, Bushy Park in West London.
Having undergone an operation to remove the shattered remains of a burst disc from his vertebrae  in November ,he has concentrated on recuperation by swimming up to 35km a week . He has run a maximum of 20km a week mainly doing drill work. Working on form and stride length up a short (50m) hill with core work between reps. A fortnight ago he managed a 22;10 but Saturday he really pulled the proverbial cat out of the bag by running a 18;02 ! It goes without saying conditions were horribly humid
A fabulous recovery that has sparked the possibility of him running at World Masters Games in Auckland in April. He was always going to swim the 5km Open water swim but now he is considering racing the 5000m and 1500m on the track.
The Queensland State open 10000m Championship was an 8;00pm start. Conditions were 28 C and 88% humidity with initially windy conditions calming down as we ran.
I ran the race with the hope of running a sub 34 and getting an Open medal.
The race doubled as the Masters Champs as well. Aidan Hobbs, Patrick Nispel and Matt Macdonald pulled away from me immediately from the gun. I had some company briefly but sickness contributed to Osman Saleh's demise and he dropped out. Unbeknownst to me Matt Macdonald had also dropped out and so I was running in the Bronze position. I really just hung in there for most of the race, trying to find a pace that I was comfortable with, the conditions being what they were. Aidan lapped me with 4 to go but he wasn't absolutely flying past me and as I hit the bell Patrick lapped me and I had to run an 80 second last lap for sub 34 minutes so I knew I'd achieve one goal. At the finish I was told I was 3rd so both goals done. 4th was Wayne Spies who won the overall Marathon at World Masters in Perth (about 2;35) about a minute behind me. Happy to mark down a 33;56 for 2017, it was tough going.
Mike took a heap of photos of me.
Check them out here https://goo.gl/photos/fz3t2q5oUz2x22fx8

27 February 2017

BRRC 15km 54;33

Training this week has seen the mileage maintained at never before levels since the start of December (yes I know I said I would cut back but I'm enjoying it).
127km this week and turned over 1000+ KM, year to date.
Some days I feel better than others.
The main issue areas are the knees (general tendinitis) and also the bridges of both feet have some hot spots in the metatarsal area (the left foot for over 8 months) My thinking is, if it was a stress fracture I wouldn't be able to run pain free at times (it comes and goes).

It was my turn for volunteer duty at Brisbane Road Runners Club this Sunday.
I had to get up at 3;45am to get there for my 5;00am duty! madness but I kind of like the craziness of it.
My role was to take the entry fees from non club members who wished to run. $10 for adults and $4 for Under 18's. I must have taken hundreds $$$ in the rush 15 minutes before registration closes.
A chap with an Australian (Rio) singlet collared me to ask about what we do. I recognized him as Dane Bird-Smith who won a Bronze in the 20KM Walk. I shook his hand and congratulated him, his performance was one of THE highlights at Rio for me. He has been asked to speak at the Clubs AGM so I pointed out Club Matriarch, Betty Menzies as I was way to busy to chat for more than a minute.
They close registration 5 minutes before race start and allow volunteers to run if they want (but no warm up). Knowing this I had got my long (27km) run in on Saturday and determined to Tempo run the 15km Sunday. Lined up behind the first few rows mentally preparing myself not to race off the line. Said hello to one of the legends of Brisbane female distance runners Margo Manning.
Off and running I quickly ascended to the front and tried to hold a strong but steady pace. Another runner,Simon Allison, pushed on and gapped me. I hoped he was only doing 1 lap (5km) or 2 laps (10kms). It turned out to be just the one. 
Dane Bird-Smith had also joined in and looked freakishly comfortable as he 'walked' with the other better runners, holding a conversation!
The conditions were much more amicable  than the appalling humidity we experienced at both my previous outings at BRRC. I felt quite comfortable ticking off 3;30's and 3;35 KM's, I slowed up for the 180 O turns. 
My first 5km lap was 18;14 followed by a 18;22 (36;37 10KM) and finished with a 17;55 for 54:33 1st place. 
My volunteer duties included helping tidy up the Clubhouse following the event so I didn't stop my watch and ran on for another lap cool down for 20km 74;03 (my Garmin read it 20.1km at an average 3;41 KM).

Results are posted here

Forget your Jamaican Bolts or your Sudanese/British Farrah's we have got the Bird man !

The Bird Man's performance at Rio a major highlight

Choose a mug or a plate for your prize

I'll have a mug please. With race director Kerri Hodge and 15km 2nd placer Neil Bath

21 February 2017

Sandgate parkrun 17;43 and Queensland State 5000m 16:37

Mike Trees spent the weekend with us on his way to NZ for business (he will stay with us again on his way back to Tokyo in two weeks time). He had a fairly major back operation a couple of months ago and is very focused on his rehabilitation. Andrew Green has a nickname for Mike, 'Sensei' as in Japanese for teacher or Master. He is a very wise man and spending a long weekend with him is full of learning. He embarrassed me with daily flexibility workouts and his monk like diet. That said, my back has never got to the condition his did and my bloods (when tested) have never been a cause for concern (unlike his). Anyhow he wanted to run his 99th parkrun here in Brissy and we wanted to choose a course that would be least jarring for his back (no hills or slopes) ideally we'd have done a flat grass course but we settled for Sandgate where Mike could jog along side the pathway on some grass for part of the way and it is dead flat with only one tight 180 O turn at the head of the pier and two easier 90 O turns into the pier. He has done almost no running so was relying on his swimming for the endurance. He survived and managed a pain free run in 22;11. He set a world best M50 15;44 at the original Bushy parkrun a few years ago when I ran 15;48 at Sandgate old course.
See his complete parkrun history here
I had entered the State 5000m in the evening and really should have just jogged round with Mike but I cant help myself I went off pretty easy letting Jamie Simmonds charge off to a 3;03 first KM into the distance as I led a small group. I intended to only run as hard as they ran so long as that was relatively easy. As we rounded the the island to run down the pier Jamie was already heading back on the esplanade pathway towards the finish. He couldn't have run down the pier section!
That would have to disqualify him so I was now leading. Conditions as ever really hot and humid but it felt good running easy 3;35's. I decided a wins a win and to ensure I wasn't out-sprinted by the two guys who were running with me to apply pressure at 4KM to gap them, bringing it home with a 3;25km 17;43 and first officially 'over the line' as Jamie disqualified himself.
Conditions in the evening at ANZ QSAC were cooler with a strong wind blowing. I thought the wind would kill everyones chances of fast times but others coped pretty well in heat 1, the A grade faster runners. I was in the B grade race and there was a further C grade race following ours. I warmed up OK and felt pretty good on the start line. However, within a lap I was in trouble!
A sea of lactic hit me and I struggled big time. The whole field ended up coming around me as I hit the back of the field. Sweat was pouring off me, big time.
I contemplated dropping out as I just felt awful but I hung in there and when I saw Hintsa drop out, I wouldn't be classified  last now!
I gradually managed to rope in a few more of the kids and finished in 16;37.6. Actually for a M55 that's not such a bad time but lesson learned dont even tempo the day before let alone near 'race' the morning of a race! Where was Sensei when I dreamed up this unwise master-plan?
In two weeks I really will 'jog' Mikes 100th parkrun at Sandgate the morning of the State 10,000m in the evening!
Check the ages!!
parkrun trying to take it easy, the purple pant lady was about to overtake us (OK she was just out jogging)

With Barry and Jamie. My thanks to Olga and Barry for some of these photos

14 February 2017

BRRC 5Mile Championship 1st 27;53

The weekend saw temperatures in South East Queensland setting record highs (47 C out West!!).
For us runners it made for uncomfortable, tough conditions. 
I have to get up at 4;00am (instead of my standard 4;30am) to make the 6;00am start at trendy West End in the city. 
The club uses the facilities of the South Brisbane Sailing Club for registration/toilets etc. 
I ran a 2.5km warm up and we lined up for the race just after 6;00am. 
The temperature was 26 C with 84% humidity but as the course follows the Brisbane River I am sure the humidity levels there are higher. 
The course is built around a 5km out and back loop with a couple on inclines and falls to negotiate plus two 180 O turns per lap.
Clay Dawson and I had a little interchange during the first KM (3;14) before Clay stretched away over the 2nd and 3rd K's. 
Clay gapped me about 5 seconds as we completed the first shorter 3KM lap. 
On a slight decline Clay appeared to stub his foot on the tarmac as he then yelped in pain and stopped - his calf had popped. He told me to keep going which I felt uncomfortable doing. Clay did manage to get back on course and jog the remainder of the run. It left me out alone in front and I ran as hard as conditions allowed but it was really horrid and very uncomfortable. My K's dropped into the 3;30's and I finished in 27;53. It was interesting racing a 5 Miler/8KM, we very seldom race them these days but I am keen to try out these different distances and will be having a go at 15KM, 20KM, 25KM and may even do a 30KM in the winter.
Results are here
Mike Trees is staying with us for a couple of days next weekend (on a stopover from Tokyo to NZ). 
He is still recovering from a back operation and is hardly able to run which means I hope to be able to smash him at his 99th parkrun (North Lakes or Sandgate) on Saturday morning (I need to get some victories over him as our Head to Head is heavily in his favour).
I shall not be taking it seriously as Saturday evening is the State 5000m Championship.

you can see the 4x180 O turns

The first lap is a 3km loop with turn back at Davies Park the second lap is the  standard 5km lap