A return to Athletics

Month - 17k

YTD - 17k

This week I made my much awaited return to the track. Not sure if there was any hype about my presence, in fact I guarantee that there wasn't and it was just my imagination and excitement that created this. However I was happy that I could dust the spikes off and stretch and stride out the pins.

Thursday was a 5000m handicap series, not having run a great deal and certainly not on the track I predicted 20 - 21 mins. This gave me a handicap of 8.10. This felt like an eternity and when the gun went and the first group headed off I wondered if in fact they had made a mistake. The first runner that took off ran the first lap in 1.45 which is not much slower than my predicated pace, however I waited to see the next lap and almost got hit by the wheels that fell off him which made me feel a little better (not in a nasty way). The excitement and the glory must have gotten the better of him.

The race was at 7pm but the temp was still very high. I cannot believe how different the heat is here compared to Brisbane. It's so difficult to breathe when your mouth is soooo dry after 5 mins. I suppose I will get used to it.

When it was my time to set off I felt good, not feeling like I was going to hard. The first km was completed in 3.49 so I was a little under my prediction. I have been struggling with anything over 4k I think due to the weather so even though I felt like I could go harder I didn't. As predicted I did start to slow but not dramatically and by the final km I still had 19 secs up my sleeve to break 20 mins. I completed the last km in 4.01 stopping the clock in 19.42. I even ended up finishing 4th overall which was a shock as you don't have a clue who is in front of you.

Saturday was the day for the shorter distance. There was a 1500 and 3000 but the weather was just extreme that I just didn't feel the need to do these events. I stuck with the 400 and 100 with a couple of field events.

I hadn't raced a 400m since probably last time I lived here which was 2000. So it's been 10 years. I was asked what I was looking at doing so I could be placed in a heat. I said probably over the minute which relegated me to the 2nd heat. I was fine with that and was not going to kill myself anyway. I haven't sprinted or ran in spikes since Oct 2007 when I raced 2 x 100m events. So, lining up I was surrounded by a mixture of ages and genders, a few young blokes and a fella that was a little older than me but not quite in the veteran age group yet. The female was looking at sub 1.05 - 10 not quite sure but a decent time nonetheless.

The gun went and although I didn't feel like I was running that quick I had established a lead by the first corner. I didn't push the back straight and then just tried to maintain my form for the remainder of the race. There was a stiff cross / head wind down the home straight which made it a little tougher but I was very pleased as to how good I felt. As you may be aware the 400 m is a horrible event and those of us that don't train specifically for it usually bugger the pace up and die on the home straight. Thankfully I made a wise choice and crossed the line in 57.xx secs which I am pretty chuffed about as my PB is only 53 odd.

The next event was the 100m, the last time was like I said earlier in Oct 07 where I ran 11.59 and 11.68. I was hoping of a sub 12 but wasn't sure. I was placed in the first heat with the oldest being over 10 years younger and representing state comps. I was a little scared but am pleased that I came 4th in 11.64 just being pipped by a 16 year old for 3rd who ran 11.51.

I think I over strided towards the end and strained my groin so after 1 attempt in the long jump I decided to call it a night. No serious damage done just the body telling me that I need to progress slowly into these events. Not as nimble as I used to be.

My wife came to watch and was playing with her new camera and filmed the events. I have posted the 400 m event. I am in the white shirt and to give an indication of the standard the 2nd and 3rd place getter's ran 1.01.

That's all for now, back to resting my legs that are still stiff, feels like I just ran a marathon. Pretty sad that I ran for a total of 1 min and 8 secs and feel like this :-)

Month - 9k
YTD - 9k

I am starting this up again as I haven't posted anything for almost 6 months. There has been a trend happening for the past 3 years where each year I have pretty much posted half of the previous year. Hopefully this wil not be the case this year as I only posted 14 times in 2009.

I have been on bloglines and have still been keeping track of where those blogs I do follow are up to, however I haven't commented at all but will endeavour to change that this year.

So what has been going on since my last post in August.

I was deployed to Timor-Leste formally known as East Timor for a period of time which hampered my training and obviously any events I could have competed in After I returned I basically did bugger all and prepared to move. I have been transferred from Brisbane to Wodonga in Victoria to teach at the Army Trade college which should be interesting.

I was a little disappointed in moving here as I have lived here before and didn't really enjoy it, however I didn't have a family and was just a single young bloke......things have changed and it is now not all about me anymore :-)

Anyway I have been looking at some events I can do now that I am in the Southern states. During my time of sooking I was planning on returning to Qld to compete in my favourite events such as Warwick. I have since woken up and decided that I need to get out and do some events that I have never done and explore areas that are totally different to Queensland.

So a tentative plan pending what work and family commitments I have will be to travel up to Canberra for a 10k jaunt on the 10th April and then the local Nail Can hill 11 k run here in Albury on the 2nd of May. I am also committing to the biggest run for the first half of the year which is the Great Ocean Road Marathon 45k on May 16.

Again if work permits I will venture up to Sydney for the C2S, hopefully my wife will also come and compete aswell so I guess the GOR isn't the last run I will be focussing on at this stage, but this as usual with my training and racing is very fluid.

Thats about it for my first post for 2010, I hope that everyone has had a great new year and has a awesome year of running and competing achieving some great results along the way.

Kokoda, Noosa and other Stuff

Month - 48 k
YTD - 966.5


I have alot to say but I will keep it brief as I am one step above those who type with one finger and it becomes very tedious.

Anyway since my last post about GCM I completed the Kokoda Challenge down on the Gold Coast. Our goal as a group of 4 members walking the track together was to get sub 20 hours. 5000 m of hill climbs made the event very tough. A team member of ours had troubles during some training sessions with his knees and unfortunately this was the case on the day. After 13 k he was in pain with ITBFS but with extreme courage and strength he continued for another 83 k taking pain killers and anti inflammatory tablets. We had a physio in our support crew and a doctor at one of our checkpoints and they treated him as best they could. We didn't want to finish the event without all of us crossing the line and so we obviously had to lessen the pace and basically walk for the remaining 83 k. To his credit there was no complaining and he cracked jokes as he normally would. Not only that we were only 2 hours 19 minutes slower than our goal.

After the event I pulled up very well with a little soreness in the knees but no blisters or anything nasty. The team member that had the injury was on crutches for almost a week after the event and is only just walking now without pain. On a lighter note our support crew won the award of best support crew for the entire event and was awarded that accolade last night at the dinner and presentation night. Out of 300 teams that is a great honour, they certainly deserved it.

Two weeks later, which was in turn last weekend I headed up to Noosa for the 1/2 Marathon. Only ever running this once in 06 were I faded to 91.13 after looking good for a sub 90 I wanted revenge on the course. The course is very flat and it was a great day weather wise. I was fit and ready to break 90 minutes. To cut a long story short I ran the two lap course in 44.03 (10.55 k) and negative split the second lap in 43.25, finishing in a PB time of 1.27.28. 7 secs off my GC 1/2 time from 07. Very pleased with this.

This morning the BRRC had their 10 mile championship. My goal was to get under 68 minutes as I didn't know how I had recovered from last week. Another goal although I didn't want to focus on it was to see if I could get close to my 10 k PB along the way and then just battle the last 6.1 k home.

The course was 1.1k followed by 3 x 5k loops. I started quick but felt good and quickly established a top 5 position. Crossed the start/finish line for the 1.1 in 3.53. I felt comfortable so continued with this pace crossing the 6.1 k mark in a tad over 23 minutes. Pretty confident that I was going to break my 10 k PB now I remained at that pace thinking that if I blew up at least I would have a PB. I crossed the 10 k mark in 38.45 approx 40 secs off the previous mark.

Commencing the last lap I was pretty tired and the fella that I was running with got a gap on me. Still achieving sub 4 min pace I was amazed that I was doing so. The last few km were probably a tad over 4 minute pace but overall for the last 5 k lap was done in a little over 20 minutes, crossing the line in 63.10 for the 16.1k (Av 3.54 / k), 6th overall and 2nd in age group. I was tempted to continue so I could again do another 1/2 PB as I would have only needed to run 24.18 to equal my PB. I believe the worst result for the 1/2 if I continued would have been 85 minutes. That would of meant that I could have slowed to 4.25 pace. Oh well if I can keep this fitness then it will be achievable anytime.

Anyway that's all for now. I am running the Brisbane 1/2 in two weeks as a pace runner. Not sure what pace anywhere between 1.30 - 1.45.

Until then

Peace Out!

Update!

Month - 60 k
YTD - 746.5 k

It's been nearly 2 months since I have updated this blog. Although I have been pretty slack with this my training has been progressing nicely. I have no injuries and am feeling relatively fit.

I will be travelling down to Mudgeeraba to compete in the Kokoda Challenge. A 96k walk through the Gold Coast hinterland finishing up at Nerang. I have been focusing on this with a bit of hill work and walking, but also concentrating on my running which can only help.

Our team of 4 is aiming at finishing in under 20 hrs, however due to leading different lifestyles and working different jobs we haven't had too many sessions as a complete group. Hopefully this Saturday everyone can make it for our last hit out where we will doing a night walk for a few hours. Around 30 km is on the cards.

As part of my training I decided to enter the GCM. I hadn't done any long runs just 2 x 1.5 h ones leading into the race. I thought doing this race would be ideal in seeing how my body react to fatigue and see if I could back up the following days to continue to prepare for the Kokoda event.

I didn't enter to race the marathon and thought that if I could stay with the 4 hr pace group that would be an ideal training session. My last attempt at a marathon didn't work out as planned due to a virus hitting me a few days before when I was actually racing for a time, so I have never done an official marathon before.

I set off aiming to run 5.41 pace for 4 hrs. To cut a long day out in the office short I managed to achieve my goal, running between 26 - 27.30 for each 5 k split until the last 5 k. I started to get some cramps, not sure why maybe the unfamiliar scenario I put my body in was the reason. I believe I kept the electrolytes up very well. I actually carried food, water, gels and powerade on my person during the whole race and also took on Edura and water at the the drink stations.

Due to the cramps my pace per k slowed alot as I had to walk on occasions. I never stopped however and the last 7.2 k was done in 45 mins so around 6.30 pace. I am a little disappointed that this happened as I would have probably broken 3.50 on debut with no training Per Se. I am happy that I did finish under my goal I had set out and as a bonus actually ran 3.55.09.

I pulled up a little sore on Monday, however as part of my job I have to do PT. The session on the morning was more running. I could have done something different as everyone knew I had just run the marathon but I decided to loosen the pegs up and do the short track session. 6 x 400 m intervals. I managed 1.20 - 1.25 per 400 m. My theory didn't work and I seized up as soon as I cooled down. The rest of this week has been light with 2 games of tennis for an hour or two.

I feel great now and I am looking forward to next weekend where I will be roaming the hills of the SE Qld area.

Warwick Pentath 2009

Month - 122.5k
YTD- 586.5k

Another Warwick done and dusted and I must say that although this is my fave event and I shouldn't criticise, this year was alot better organised than previous years.

The week leading up to Warwick weekend was a little concerning, especially in regards to the weather. SE Qld got hammered with rain before it moved south to smash up NSW. I cant remember ever having significant rainfall during the event and due to the format of the weekend and the different terrain you are expected to run on it would be very interesting if it did rain.

Thankfully the worst of the weather moved on however we still experienced strong winds and passing showers that always seemed to show up before an event.

Race 1 - 1/2 Marathon 23 0700k May 09 - Not concentrating on this distance over the months leading up to it I was unsure where my short training regime would leave me. I am feeling great for events under 10 k as my longest run was 13 k. The last time I ran above 20 was for Ali's 1/2 marathon at the start of March where I jogged around in 1.45.

Anyway I wanted to go a little harder than that but still wanted to leave some in the tank for the remaining 4 races. I aimed for 1.35 anything below that and I would be happy. As it turned out I felt pretty good and was actually spot on 90 min pace for the first 7k, the next 7k a little slower passing 14 in around 61.30, then the wheels fell off and the weather turned bad with a strong head wind and cold rain. I ended up crossing the line in 1.33.43, about 4.15 slower than last year.

Race 2 - 4.6k Cross Country 23 1200k May 09 - Due to the rain the course had to change at last minute which made it a little concerning. Not knowing what to expect and how hard to go was something I am not used to at this event. I pulled up good after the 1/2 and felt pretty keen to get going. The course was pretty flat but run over grass and dirt tracks that were very soft under foot. One stretch was into the most vicious headwind and was probably the hardest part of the course. My aim was to be beat a friend on ours that has it all over me in the longer events but it is much closer in the shorter ones. I ended up finishing ahead on him clocking almost 30 secs faster than him with a time of 17.28.

Race 3 - 5k Road run 23 1500k May 09 - The final run of the day it is on a flat piece of road and is an out and back course. Last year was the first time for the new course and was a massive hit with the runners. It is fast....usually however as soon as I hopped out of the car I could see that the second half of the run was going to be directly into the strong wind. According to the BOM the wind at 3pm was 24km/hr which was the strongest for that time thus far during the month of May.

Being back in my comfort zone with a flat short race I again was hoping to achieve a victory over our friend who pipped me last year by 5 secs. The first k was run in 3.45 and was feeling pretty good. The 2k marker came up and was passed in 7.33. From then on it was hell and i forgot to look at the halfway split and 3 k split. Due to headwind I had my head down and was drafting off this poor bloke for the majority of the back half. I did try to get out in front and take a turn but as soon as I did I could remain beside him but didn't have the legs to pass.

About 400m to go the bloke I was drafting off took off and I couldn't hang on. 200m out I took a glance behind and couldn't see out friend so I eased up a little crossing the line in 19.15. This was only 7 secs slower than last year in perfect conditions. I believe that I could have cracked 19 mins for the course if the wind wasn't so strong.

Race 4 - Killarney Ascent 10k, 24 0715k May 09 - The event I wanted to achieve a PB if nothing else. I have never cracked 50 mins, with the last 2 years coming under 50.30, so this year had to be the one. I had done alot of hill work up to about 2 weeks ago when work commitments reduced the training alot, however i was still hopeful that the work I had done would be enough. Our friend beat me by over 3 mins last year so I didn't think I would be able to get another victory just yet.

The race started and the wind was strong for the first 3k until we turned for the the hill. Passing the first undulating 5k in 22.30 gave me hope that I would break 50 mins. Passing the 6k where the hill really hits hard I had to clock 5.30/k for the remainder to achieve it. I was a little disappointed that I really slowed up between the 7 to about the 8.5 mark, but still managed to get within 5 secs of getting another victory however the best thing was that I not only broke 50 mins but I managed to break 49 mins posting unofficially 48.40 or thereabouts.

Race 5 - 1500m Road race, 24 1130k May 09 - The last event of the 2 day race and after sitting around for a few hours I had stiffened up a little in the legs to the extent where i was going to run the event with Sammy. Being his first ever event and being only 3 years old that would be casual. I did however run the event my own pace and then doubled back to meet Cass and Sammy on the course.

I had figured out my time so far for the event and knew that I only needed 5.44 for the 1500m to break 3 h 05 in for the 42.2k event. I also felt pretty confident that I could get another victory over our friend making it 3 - 2 in my favour, although overall he would still beat me quite easily due to his 1/2 time. Much better than the 4 - 1 in his favour last year.

I took off pretty quickly but felt great, smooth and was just passing people all the way up to the turn around. I had the top female in my sights and by the halfway mark I had passed her. At that stage I looked at the watch and discovered that I didn't start it which was a shame. The run back down to the finish is slightly downhill and having no wind that was hindering us made it a fast finish. I crossed the line about 10 secs in front of our friend however I missed the the massive clock when I passed the finish line. At a guess probably under 5.05.

I wasn't even exhausted and was a little disappointed that I didn't go harder and go under 5 mins which I haven't done at Warwick since my first year. Anyway I had enough steam to jog back up to meet Cass and Sam for the remainder of his run.

When I reached them he was being piggy backed by Cass and wasn't interested in running. He then got keen to begin running about 200m before the finish until he neared the finish chute where everyone was cheering him which seemed to scare him and he began to cry while he was walking. Funny, so all in all not the best experience for him but a good story to tell when he is older. For your info he crossed in a tad over 15 mins :-)

Overall my result was unconfirmed around 3.04.xx about a minute slower than last year. Considering my 1/2 was 4 minutes slower than last year I am very pleased with being so close to my overall PB.

To wrap up I have achieved all 5 races for now 5 years in a row and was given a shirt for my achievement. Not sure where I will be next year, so at this stage this could be my last Pentath for a while.

If you got through all that, without necking yourself then I congratulate you.

That's all

Peace Out!