23 August 2017

Australian Half Marathon Championship 22nd 76;05

I nominated and gained selection to represent Queensland in this Australian Half Marathon Championship Race. It's cool to be able to represent your State in Open competition at 55 years of age. My performances at the Gold Coast and Perth World Championships (73;13 and 73;43) would have secured my spot.
My build up was OK with some solid mileage weeks from 4 weeks out in the 130km+ range. The week of the race I tapered by just running 10km each day and a reduced grass interval session.
My plan for the race was to go out a lot steadier than at the GC and see if I could improve my second half performance.
The morning dawned freezing cold 7.8 o C. I would wear gloves. 
The race combined with the Sunshine Coast Marathon runners who would run their first half alongside us then complete two 10.5km laps. A cold Southerly seemed to blow at us from all directions and the skinniest slither of a moon hung out over the ocean at Alexandra Headlands.
The race start was no where near as hectic as at the GC and we had room to get into our stride. The first KM is nearly all uphill as we follow the ocean road heading South over the headland. Matty McDonald (QLD 12th 71;21) and Peter Bracken (15th 73;23) sped past very early.
I fell in behind Marathon Man, Clay Dawson (1st 2;27;30) and fellow Queensland runners James Turner (20th 75;03) and Wayne Spears (18th 74;48).
Clay was making a bizarre rattling sound that was mesmeric and disconcerting at the same time. I think he indicated it was glucose tablets but when I rounded the Northern turnaround point and saw a set of beads on the floor my guess at the time was he was carrying Rosary Beads to go with his prayers for attempting to get through his 3rd Marathon in 6 weeks.
20th ; 2;26;54 at the GC,
1st and 2;28;15 at the Brisbane Marathon).
- Clay's running this year has been overseen by Ipswich Super Coach, Peter Reeves (The Robot) his  running has been sensational.
The first few K's were quire uncomfortable for me. The hill sent my heart rate soaring. My hammies were feeling really tight and sore (this has been an issue for me over the last few months). I couldn't hold onto Clay/Jim/Wayne and they gapped me between 5 and 10km. A few trains came past, I tried tucking in with one led at the time by Daniel James (24th 76;31) others on that bus rally managed to push on and run decent times from that slowish first half. Mathew Gluyas finished 11th in 73;49 having run through not far in front of me at 10km in 35;25, his 5km between 15 and 20 was a swift 17;02 and his closing 1.1km was at 3;17 pace! I think he has got a much quicker performance capability!
The Gluyas bus caught and spat out the back Nic Hull (23rd 76;21) who was running ahead of me for most of the race. I eventually managed to catch Nic and Daniel James came back to me during that 4th 5km section. On this homeward stretch I was caught by the first lady Linda Spencer (21st 75;38). I tried hard to stay with her and in managing to up my pace managed to gap Nic and Daniel. I remember that at the time how my hammies were really hurting and in order to pick up my pace I had to 'run ugly' with an awkward gait but who cares. A bit like the GC it is a really long straight run for home at the Sunshine Coast and I ran as hard as I could. I hadn't taken too much notice of my 5km 10km 15km 20km splits but had noticed a few times my Garmin reeling out km splits in 3;40's or 3'30 were as at the GC I was reeling off 3;20's and 3;30's. Still I was somewhat surprised to see the clock tick over 76mins for a 76;05 net result. Hard to fathom it really but I was interested in comparisons with the other Half's recently completed. Shame I didn't wear the heart-rate monitor in the other races. Of particular note my stride length at the Sunshine Coast was the shortest.

Race results here

Garmin Performance State here










03 August 2017

#GCAM17

Gold Coast Airport Marathon Asics Half Marathon trophy, always the class race of Australia.

28 July 2017

QMA Male Athlete of the Year 2016/2017

A huge honour to have this bestowed upon me.



24 July 2017

Brisbane Road Runners Club 20km Championship 73;57

I have been staying up real late through July watching as much Tour as is humanly possible. This resulted in me changing the routine from early morning runs to late afternoon runs. Its nice to run later during the Winter as its warmer and the body is also warmed up and much more capable of performing. I only ran my basic 10.6km Roo+Lake route but was able to pick the pace up from my early morning longer runs.
The BRRC 20km fell the night of the Tour final Time Trial. The final decisive stage could Froome possibly lose the crown. I decided that getting up at 4;30am meant I couldn't watch the stage live (as racing on 2 hours sleep would be crazy). 
Heading to the race I had hoped to run sub 72 or two X 36 minutes 10K's. I had gone through 20km at the Gold Coast in 69;04 but didn't expect to get close to that on the tough West End course. At the Gold Coast I had run through 10km in 33;48 on the way to 21.1km's but two weeks prior had raced a 10km at West End in 34;33.
Sunday morning was chilly. I hate running in cold weather and Sub 10 O C is freezing to me. I wore gloves beanie singlet and long sleeve turtle neck. I intended to maybe strip off layers if I felt uncomfortable but in the end kept all the gear on the whole race. 
Clay Dawson 'f'resh' from his breakthrough sub 2;30 performance at Gold Coast (2;26!!) was able to pull away from the get go. A couple of others including Saucony's Chris Adams and a BERTI boy were running 10km unbeknownst to me( thought they were running 20km) Elliott Carr and Daniel James were actually doing the 20km.
Of the 20km runners Clay was gone running 69mins. The next group comprised Elliott, Dan and me. I think I led them for the first lap (5km) but then dropped away from them on the second lap. My hammies were really tight, painfully tight and I had nothing more to give. It was all I could do, to just hang in there. Unfortunately Elliott caught a stomach cramp and had to stop for a spell (ha had started to pull away from Dan. This allowed Dan and I to fortuitously  overtake him.




So 73;57 compared to 69;04 at the Gold Coast wasn't great but it beats doing a 30km long Sunday run and its a performance I can certainly improve upon.
It fits into the A.R.R.S All time World Vets Rankings here

20 km Rankings for Ages 55-59
Men
 1:08:07      Norman Green (PA/USA)    08 Apr 1989   56y285d   27 Jun 1932   Medford OR USA
 1:12:03a     Laurence Olsen (MA/USA)  23 Jun 2002   55y221d   14 Nov 1946   Bedford NH USA
 1:13:57      Johnny A Kelley (MA/USA) 04 Jul 1966   58y301d   06 Sep 1907   Needham MA USA
 1:14:54      Ko vanderWeijden (NED)   11 Mar 2001   55y248d   06 Jul 1945   Alphen aan den 
Rijn NED



A french guy  Georges Ribeiro (FRA) ran 70;37 last year so I'm equal 4th -
 wish I could count my first 20K from GC!).

Here are the Age Records for 20km. 

It looks like our friend Ian Cameron has run a World Age Record ! 
Just have to confirm he is 62.



The sun may have been shining but 8oC (46oF) in Brisbane is freezing!


Dan James and I chillin!


21 July 2017

My Masters 10000m race history




                                                                  Ave HR    MAX HR
7/11/06
6/4/07
16/11/07
21/3/08

21/04/2011 20:08
9/09/2014 18:24
27/10/2014 18:57
5/03/2015 18:53
3/04/2015 10:37
30/08/2016 17:52
19/10/2016 19:01
1/11/2016 10:12
4/03/2017 19:59
33;03.05
32;12.27
33;25.82
33;28.56

32:53:00
33:46:00
33:38:00
33:43:00
33:03:00
34:13:00
33:31:00
33:15:00
33:56:00





--
164
--
--
--
161
170
--
--





--
176
--
--
--
169
179
--
--
Pan Pacific Games GC 1st
AMA Champs Hobart 1st M45
Qld Open Champs GC 4th
AMA Champs Sydney 1st M45

AMA Champs M45-49 1st Brisbane
10000m hard easy (No Recovery) *
10000m 33;37 1st
Queensland Open CHAMPION @ 53
AMA Champs Sydney M50 1st 
10000m hard easy (No Recovery) *
10000m 33:34 Qld M55 Rec
World Champs 1st Perth Qld M55Rec
Queensland Open Champs 3rd
*Training session


20 July 2017

My Masters 5000m race history



Date
5000m
Race
Cat Place
Race/Championship
19.11.05
17m22
2nd
M44 1st
QMA SAF Nathan
11.02.06
17m37
1st
M44 1st
QMA SAF Nathan
27.02.06
17m03
5th
M44 2nd
QMA State Champs
SAF Nathan
23.09.06
15m58
1st
M44 1st
QMA SAF Nathan
4.11.06
15m38.61
2nd
M45 1st
Pan Pacific Champs
Gold Coast
21.02.07
15m29.6
8th
M45 1st
QA Open Champs QLD REC @ M45
26.02.07
15m48.2
3rd
M45 1st
QMA State Champs
SAF Nathan
8.04.07
15m46.38
1st
M45 1st
AMA National Champs
Hobart
8.06.07
15m41.6
8th
M45 1st
Mauncell Distance Classic
St. Lucia
8.12.07
16m07.71
1st
M46 1st
QMA SAF Nathan
21.12.07
15m53.07
3rd
M46 1st
QA Gold Coast
6.02.08
15m42.82
12th
M46 1st
QA Open Champs St Lucia
23.02.08
15m58.51
1st
M46 1st
QMA State Champs SAF Nathan
23.03.08
15m58.31
1st
M46 1st
AMA National Champs Sydney
30.05.08
15m41.44
9th

AvHR
M46 1st
MAX
Mauncell Distance Classic St. Lucia
13/11/2010 7:13
27/11/2010 7:02
23/04/2011 9:51
15/10/2011 8:12
5/11/2011 8:13
12/11/2011 8:05
26/11/2011 8:09
21/01/12  20:29
4/10/2014 8:08
8/11/2014 8:05
6/12/2014 8:05
26/02/15 21:13
5/04/2015 10:11
15/11/2015 12:15
14/01/16  19:58
15/10/2016 8:08
29/10/16 13:38
19/11/2016 17:59
7/12/2016 19:01
18/02/17 20:10
16:28
16:03
15:50
16:08
15:56
15:55
16:04
15:58
16:22
16:24
16:02
15:54
16:05
16:21
16:55
16:47
16:43
16:21
16:53
16:37
--
--
--
--
171
--
167
172
--
167
--
--
--
--
--
161
--
167
168
--
--
--
--
187
--
181
184
--
181
--
--
--
--
--
175
--
179
176
5000m 16m27 1st
5000m 16m02.65   1st
AMA Brisbane  M45-49 3rd
 5000m 1st 16;08
5000m
5000m
5000m Official 16m04
5000m QLD Open Champs
5000m 16;21.9 1st
5000m. 16:23.0 1st
5000m 16;02 1st
QLD Open 5000m Champs
AMA M50 Sydney Champ 1st
Tokyo 5000m 16;21
5000m Sippy Downs
Masters 5000m 16;47
World Masters Perth M55 1st
5000m 16:22
5000m 16;52.84
Queensland Open 5000m Champs


19 July 2017

My Masters 3000m race history



Date
3000m
Place
Cat Place
Race/Championship
29.10.05
10m01
2nd
M44 1st
QMA SAF Nathan
26.11.05
9m58
2nd
M44 1st
QMA SAF Nathan
17.12.05
9m50
3rd
M44 1st
QMA SAF Nathan
14.01.06
9m49
1st
M44 1st
QMA SAF Nathan
11.03.06
9m46
3rd
M44 1st
QMA SAF Nathan
2.04.06
9m35
4th
M44 2nd
QMA State Champs
SAF Nathan
16.09.06
9m12.4
1st
M44 1st
QMA SAF Nathan
14.10.06
9m09.0
1st
M45 1st
QMA SAF Nathan
11.11.06
8m59.44
3rd
M45 1st
QMA SAF Nathan - just missed the Qld Record
2.12.06
9m09.6
1st
M45 1st
QMA SAF Nathan
16.12.06
9m17.99
1st
M45 1st
QMA SAF Nathan
13.01.07
9m14.2
3rd
M45 1st
QMA SAF Nathan
10.02.07
9m06.4
2nd
M45 1st
QMA SAF Nathan
2.03.07
9m02.58
1st
M45 1st
QA St. Lucia
4.03.07
9m08.36
2nd
M45 1st
SEQ Champs Sippy
Downs
18.03.07
9m06.26
3rd
M45 1st
QMA State Champs
SAF Nathan
30.11.07
9m22.54
8th
M46 1st
QA St. Lucia
15.12.07
9m15.01
2nd
M46 1st
QA SAF Nathan
19.01.08
9m09.13
2nd
M46 1st
QA SAF Nathan
25.01.08
8m56.46
3rd
M46 1st
QA St. Lucia Australian M45 Record @ 46 years
9.03.08
9m26.66
1st
M46 1st
QMA State Champs
SAF Nathan

30/10/2010 7:08
20/11/2010 7:04
4/12/2010 7:37
18/12/2010 7:12
16/04/2011 9:20
16/04/2011 9:35
16/04/2011 9:50
15/05/2011 7:10
8/10/2011 12:44
29/10/2011 8:21
19/11/2011 8:04
3/12/2011 8:11
11/02/2012 20:22
21/09/2013 8:07
12/10/2013 8:01
11/10/2014 8:03
20/12/2014 8:01
10/01/2015 8:07
24/01/2015 19:45
10/02/2015 18:32
-- 
-- 
-- 
--

10/10/2015 8:08
8/10/2016 8:03
24/11/2016 19:54
28/01/2017 8:00




09:33.0
09:32.7
09:18.7
09:32.6
10:32
10:23
10:21
09:26.6
09:32.0
09:29.3
9:15
09:22.6
09:13.3
09:36.3
09:30.9
9:28
9:27
9:32
9:16
33:25:00



--
09:31.5
9:42
09:43.2
9:36
AvHR
167
--
--
--
159
    167
169
162
169
--
170
166
172
165
--
165
--
163
167
159
--
--

--

    166
--
--


Max
179
--
--
--
170
174
176
172
179
--
183
179
181
177
--
175
--
177
178
172
--
--

-- 

177
--
--

3000m 9m32
3000m 9m33 1st (Windy)
Masters 3000m 9m18.6    1st
Masters 3000m 2nd {1st in Cat} 9m32
Nudgee 3 X 2 Mile 400mjogrecovery#1*
2 Miles#2*
Nudgee 3 X 2miles#3*
3000m 1st 9;27
3000m TT*
3000m 9m29
3000m 9m15.98 Qld M50 Record
3000m 9m23 (windy)
3000m 9;13 Qld M50 Record
3000m
3000m 9;31.69
3000m 9:28.3 1st
3000m 9:26.5. 1st
 3000m 9;31.9   1st
Queensland Open 3000m Champs 9;16.9
3 x 3000m*
10;01, 98sec rest,
10;12, 87sec rest,
10;05-----------------------------------------

Masters 3000 3rd 9;32
Masters 3000m 9;42 Qld M55 Record
3000m 9;43.54
Masters 3000m 9:36 Qld M55 Record