GC50 - 15K

Race Date/Time: 03.11.19 06:15

Location: Broadbeach, Gold Coast

Cost: $90

Official Finishing Time: 01:12:50

Official Overall Position: 122/964

Pace: 8:01 /Mile

Average heartrate: 155

Age place: 20/102

Men place: 90/353 

Weather: 26 Degrees Humid

Weight: 86KG
Power:310W (10K 326)
CP:336

Why do the race?

Run the last race of year at Gold Coast and get a weekend away.

Training:

No additional training. Running consistent

Time and heartrate goal:

Didn't have any goals. Just to complete because the weather is normally pretty hot.

Course Map

Prerace:

Picked up race pack from the school on Saturday. Met a great couple at the mini expo from Versus Socks and purchased a pair.

Fueling plan:

Had a cliff bar,

The Race

Around 500 runners were doing this event.  There was a 5K and the 10K were running 2 loops of the 5K track.  The course was along park footpaths and some grassy areas to make up distance.  There was no timing chips and no tracking of winners so all timing was down to your garmin.  I really like this approach because it is very inclusive for an event that is focused on awareness to those that  fought for us and also those that are still fighting battles on many levels mental and physical that need our support now.

The 5Km runners went first and many were walking in groups so I was careful when I set off not to get in the way and just settled into a steady pace. Didn't ever get into a fast pace but did get into the zone a few times.  Decided to go hard the last 200 metres when i realised the distance was shorter than 10K and more like 9.5.  Had lots of power in my legs!

Splits:

Mile 1         07:49 

Mile 2         07:36        

Mile 3         07:58         

Mile 4         07:54         

Mile 5         08:01       

Mile 6         07:35         

Finish line:

The Finish Line was at the front of the RSL and you received a water bottle aswell as a Poppy Medal and Poppy to put on the remembrance wall.

Post race analysis:

Awesome cause and nice Sunday run.  

Red Run Remembrance Day Fun Run

Race Date/Time: 03.11.19 07:30

Location: Kedron Wavell RSL

Cost: $55

Official Finishing Time: 00:45

Official Overall Position: Unknown

Pace: 7:49 /Mile

Average heartrate: 170

Overall place: Unknown

Men place: Unknown

M N/A : 

Weather: 21 Degrees Mild

Weight: 86KG
Power:320W (10K 326)
CP:326

Why do the race?

To support RSL.

Training:

No additional training. Running 25K long runs most weekends

Time and heartrate goal:

I wanted to get into a pace that I felt I was comfortable.  Sub 50 Mins would be a good run.

Course Map

Prerace:

Picked up race pack from RSL Friday. Gor a Dry Fit Running T-Shirt that I decided to wear for the day.  Parking on the day of the race was no problem at the RSL.

Fueling plan:

Had a slice of bread! 

The Race

Around 500 runners were doing this event.  There was a 5K and the 10K were running 2 loops of the 5K track.  The course was along park footpaths and some grassy areas to make up distance.  There was no timing chips and no tracking of winners so all timing was down to your garmin.  I really like this approach because it is very inclusive for an event that is focused on awareness to those that  fought for us and also those that are still fighting battles on many levels mental and physical that need our support now.

The 5Km runners went first and many were walking in groups so I was careful when I set off not to get in the way and just settled into a steady pace. Didn't ever get into a fast pace but did get into the zone a few times.  Decided to go hard the last 200 metres when i realised the distance was shorter than 10K and more like 9.5.  Had lots of power in my legs!

Splits:

Mile 1         07:49 

Mile 2         07:36        

Mile 3         07:58         

Mile 4         07:54         

Mile 5         08:01       

Mile 6         07:35         

Finish line:

The Finish Line was at the front of the RSL and you received a water bottle aswell as a Poppy Medal and Poppy to put on the remembrance wall.

Post race analysis:

Awesome cause and nice Sunday run.  

Nike Zoom Fly Flyknit

Purpose - Steady State/Moderate Pace/Fast/Race
Expected Mileage - 250
Weight - 9.65 oz / 272 grams 
Size - 11.5US (Wow) had to go up a half size (Nike 11 is my UK10)  
Drop - 10mm drop.
Price - AUD$137 from Nike Shop

Reason for Purchase

Never had a good experience with Nikes in the past, they just never fit right, infact I have only ever had blisters wearing Nikes.  So the reason for purchasing is that I wanted to have a faster shoe for racing and had been told to try these.  I went to DFO and gave them a try and it was like a slipper and very different.

Feedback 

Used these for a 10 Mile steady state run with strides.  I was surprised on how good these shoes are as they are like have a spring, the shoe moves your foot to the midfoot and launches you!.  Picked up my pace quite easily with these and so will use them for Tue/Thu and race for next couple of months.

Lets see how they go for mileage but they were at a good price point so would keep buying them if they stay that way.  Definite improve in performance so I may be a convert to the Carbon plate...

Gear Score - 8/10

Chicago Marathon Entry

Sent our entry for the Chicago Marathon and now will wait with some anticipation.  We will know if we are in this December but already have a Plan B which is a Charity Entry.  Chicago is part of a road trip and so whichever way we will make it happen!

For the other Marathon World Majors I have decided that I am going to start entering the lottery for London as of 2020 as it is not that hard for me to execute due to having family there. We are likely to pay for Tokyo and Boston/New York...well they are the time goals..

Toohey Trail Run 2019

Race Date/Time: 13.10.19 06:30

Location: Griffith University Nathan, Brisbane

Cost: $55

Official Finishing Time: 02:00

Official Overall Position: 112/230

Pace: 9:18 /Mile

Average heartrate: 154

Overall place: 112

Men place: 81/132

M 45-49 : 

Weather: 14 Degrees Cool

Weight: 87KG
Power:279W (HM 306)
CP:326

Why do the race?

To have a go at a trail race

Training:

No additional training. Running 25K long runs most weekends

Time and heartrate goal:

I wanted to get into a pace that I felt I was comfortable.  2 hours would be a good steady pace.

Course Map

Prerace:

Picked up race pack from University on the Friday. Got a Singlet that was pretty good quality. Parking on the day of the race was no problem.

Fueling plan:

UCAN 2 scoops prerace.  Water stops

The Race

Not a big crowd and was a mixture of some serious pack horses with trail packs and minimalists doing the 10K aswell as families doing the 5K.

I kept things steady and easy hitting hills pretty quick and they were mostly undulating until we hit the half way when we went on a steep downhill followed by an intense uphill that never seemed to end and I could barely run to the top of... I was seriously reconsidering the race at this point knowing I would need to do it again on the second loop!

The weather was great and running through the forest had a good vibe. The second loop went ok and I had a chat to a couple of runners, took  my time up the steep hill and finished strong and in control.

Splits:

Mile 1         08:21   

Mile 2         08:37        

Mile 3         08:51         

Mile 4         09:00         

Mile 5         08:34         

Mile 6         09:50         

Mile 7         09:41   

Mile 8         08:55  

Mile 9         09:43   

Mile 10       09:29   

Mile 11       09:15   

Mile 12       09:39  

Mile 13       11:25   

Finish line:

The Finish Line is at the top of an incline and well supported with cheering families. Pat Carroll was the MC and called us in one by one as we went over the line.  

Post race analysis:

it was hard work and compares to the effort of the marathon!  This is the type of event I would like to do more as I move to Ultra in the next few years.  

SUNDAY COOLANGATA 16KM - 11 Weeks To Gold Coast

COOLANGATA

Decided to drive down the coast and have a run finishing with a dive in the sea.  Starting at Coolangata and turning round at Currumbin.

The weather was terrible, really wet but that didn't call the run off.  Really had a good run slightly too fast but never mind. Keeping my arms low seems to help to get a good rhythm

Met Craig Bellamy.

Weather: 20 Degrees Cool/WET
Weight: 87.5KG (192LBS)
Distance: 10 Mile
Time:  1:30

Avg PAce: 9:10AVG HR:  N/A
Notes:  Felt good

SATURDAY 12KM - 11 Weeks To Gold Coast

The weather is great for running at the moment.  Really enjoying the time out on the road.

Today was a steady paced run that I was trying to keep around the 9 Min Mile Point.  I was able to keep it on track but my GPS seems a bit erratic.  Anyway I have been keeping my arms lower and trying to get more steps per minute.  

The Cardio phase really worked out.  There has been a significant change in how I feel about running since the Twilight Half Marathon.  Lets see how it goes tomorrow...
Weather: 20 Degrees Cool
Weight: 87.5KG (192LBS)
Distance: 8 Mile
Time:  1:15
AVG HR:  N/A
Notes:  Felt good