20 October 2016

10,000m 33;34.

Did I manage to race myself back to form last night?
Yesterday I did my normal Roo+Lake 10.6km morning run (4;20 K's). 
Yesterday evening we had Queensland Masters Meet at QSAC (ANZ Stadium). Race start time was 7;00pm and managed to arrive in plenty of time. Standard 3km warm up. Conditions at start cooling down to around 20 O C and the wind died down as dusk fell. My plan was to treat it like a training session = Hard lap Float lap.
Cracked off with a 72 first lap, probably overcooking it but mentally (and physically) able to cope with an easy follow up lap. My glutes were giving some gip but otherwise ran well. I was very surprised to see the clock at 5200m 17;15 which meant I had gone through 5000m in 16;35 (why did I only run 16;47 on Saturday?). 
I managed to battle past the multiple walkers and slower runners by running in the second lane. 
Phil Davies was lap scoring/timekeeping and gave me a shout out that the Queensland M55 was on with 4 laps to go. 
My Hard lap Float lap had begun to morph together but this news left me no choice but to try and run hard through to the finish.Funnily I felt somewhat deprived of my last two float laps! 
My reward was to break Alan Bradford's 1994 Qld M55 record by 8 seconds. 
I managed to run with an average heart rate at 170bpm and pushed that up to 179bpm on the last lap. That's my maximum heart rate and  reaching it now always seems to cause me to wretch which I did  just after the finish. I was so close to puking but managed to hold it back. This was perhaps exacerbated by a curry at lunch time and  fruit during the afternoon which not surprisingly caused my stomach to cramp horribly during the latter part of my run.
My body was wrecked on my warm down and again this morning on my recovery Roo+Lake.
I believe 33;34 ranks me #1 in the World M55's Rankings at this point which will add pressure and put a target on my back!

On my knees after finishing, close to puking!
(Photo Peter Reeves)
Pete says winners are grinners.

The lads

15 October 2016

5000m 16:47.09

Shite ! Time is running out to get into shape for Perth, the countdown is showing 10 days 23 hours!
This morning I continued in my quest to get track fit with a 5000m at Masters, Queensland State Athletic Facility. Standard 3km warm up, few strides and we are off! My Garmin again immediately went into pause mode for some reason!
I wasn't starting that slow that it would auto pause for standing still!
I decided to try and run a steady first lap rather than the usual 72/74 I ran 78 and first km was 3:20 as was the 2nd. It takes some adjustment to run through 3km and see 10:04 on the clock. In my mind it should still be 9:30 but either age or fitness or both are making those days seem like history now.
With only 3 starters in the run and half a dozen walkers , I was overtaking from 600m. One guy, bless him, was in the outer inside lane and looking very unsteady as if he might stumble into me in lane two, as I past him twice a lap!
Standard Brisbane conditions 20/21 and breezy.
I continued lapping in about 81/82, ok for 10,000m but not quick enough for 5000m.
Ian Cameron dropped out at 3k and I lapped 2nd place Con with 600m to go.
16:47 is ok but not quite the sub 16:30 required to medal in Perth.
The 34:13 10,000m TT  form I ran last month seems to have deserted me. I won't go trying to train the house down to get it back but will continue with a 10,000m track race on Wednesday night (Masters), and a parkrun next Saturday to see if I can race myself back into shape.

09 October 2016

QMA 3000m 9:42 1st

It's been a year since I raced track. Then it was a QMA 3000 against Mike Trees where he beat me and I ran about 9:32 from memory.
The State Athletic Facility track has closed due to shocking state if the track. The good news being we run at the next-door ANZ Stadium track which is in much better condition.
I had no real goals but just wanted to get the feel of racing on the track back into my mind. Worlds are only 17 days away!
I'd had a deep massage on Friday to try and work some of the glute tightness out of my butt, it left me still pretty sore.
Saturday conditions were warm and sunny (low 20's).
I wore my Australian kit to see how it felt (bike style shorts) and I wore spikes.
35 first 200 probably made it hard for myself going out too fast but started to settle down (get tired!) Pretty quickly with 3:10 first K.
My Garmin auto paused/slept right at the start so had to manually correct distance on Connect later. The race was in conjunction with a Walkers 3000m so was overtaking from lap 1. Didn't really take too much notice of the clock but was happy to finish just outside my goal sub 9:40 and also half a second inside Peter Reeves (The Robot) Queensland M55 Record. Not sure they will count it though as I didn't inform them beforehand I might run a record. You need to have an individual lap scorer. We did have electronic timing. Not really bothered as I want to run 20 seconds quicker.


We arrived back from West Coast USA on Tuesday morning. We had a fantastic time visiting LA, San Diego, Santa Monica, Las Vegas, Grand Canyon (South Rim), Yosemite National Park and San Francisco / Salusalito.
The holiday was a celebration of my 55th, Natalie's 50th and our 25th all in the last week of our vacation. We took our two youngest Max and Lily.
I managed to keep training going pretty well, just one day sick and international date line meant missed two days training. Found a track in LA only 2km away from our apartment. Managed a 3km tempo on it one day and 20 x 400 another day. Most running in LA was around Pan Pacific Park. The roads and shocking state of the 'pavements' meant anything else was near impossible.
At The Grand Canyon I managed a couple of runs, first was just 4km in near pitch dark, but at least I found a track that I ran on the next day for a steady 12km run. Back in Vegas I managed a session in a vacant parking lot (there are many in Vegas!) About 10x500 , and next-day ran 8x800 at University of Las Vegas track (just a mile from out hotel just off the Strip).
At Yosemite I found a Mountainous track via Strava not far from our Lodge but it had signs across the gate at the entrance saying closed due to recent spotting of a mountain lion!!
I still ran along it for a KM (for a Strava segment CR) but ran with a big stick and crapping myself about being meeting a furry friend along the way!
At Salsausalito (San Fran), I did a run from our apartment across the Golden Gate Bridge North to South and back. I hammered it to see where I'd rank on the Strava segments but was disappointed with 62nd all time due to all the cyclist's who had recorded their rides as runs! I have contacted Strava to ask if they can't filter out cyclists and bad GPS activity as it spoils segments , over 13000 people have done this one! And San Fran is headquarters of Strava.
The Bridge is hugely crowded with tourists so go late or early to be able to run across. We walked over during the day at a time running would have been near impossible. Very very windy too!
Salusalito is set on a hillside overlooking Alcatraz and the bay, very picturesque. Our apartment was also on the steepest of streets so I did a session of 12 efforts up it. About 100m with jog back recovery. A week later and my glutes are still in prices from that session , not a wise move!
Got back home and just ran steady all week as I tried to recover from jet lag and that hill session.

02 September 2016

10,000m 34;13 Hard Easy

I gave one of the old Loughborough sessions a bash on Tuesday.
25 laps Hard /Easy.
Its a tough one mentally to perform, a long way to go but when you break it down to to just 13 Hard efforts you get through it. The difficulty is trying to judge how hard the hard laps should be and how easy the easy laps should be. If the aim was run a 10 second differential I failed as it was more like 3 to 5 seconds judging by the data graphs on Connect and Strava (plus the track segment results). Still I was might happy to run 34;13 by myself on a near deserted track at Nudgee. I did this session during a purple patch 9th September 2014 and ran a 33;46 but I'm not going to denigrate what I did this week, it gives me the confidence to expect to run sub 34 when I want to.
I am training well, feeling good (niggles in left metatarsals and left patella).
Averaging 110km a week for the last month - way above what I normally do. I can afford to keep it steady for the next few weeks (well two weeks in California will curtail training).

Here is the session;

29 August 2016

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

I decided I needed to test myself 'competitively' to get the feeling of 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 due 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 eve,  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.

lap 2 or 3

Lap 2 or 3

Garmin 620 poised

Nausea explosion as HR maxes out

First lap