The clock is ticking…

Time flies. The clock is ticking. If everything falls in place, it looks like June will be packing time.

Australia Day Tri first place in age group

Australia Day Tri first place in age group

So far the tri season has gone very well

Update on 2013/2014 achievements…:

  • Armadale National duathlon 2nd and WA state state champion
  • Bunbury OD 2nd with a nasty fall.
  • Mandurah 70.3 2nd place, bought me spots for Kona and Mt Tremblant worlds
  • Ironman WA 4th (9:44 finish time)
  • Vacation!
  • Australia Day Tri, 1st
  • Mandurah Olympic distance triathlon 2nd and WA state state champion
  • 2nd places in City of Joondalup, City of Armadale and City of Rockingham. Still have a shot at first in the Telstra series, but only if destiny helps. It can always go either way. But races are not over until they are over.
  • Busselton half marathon 1st in Super Vet 50+. Too bad the course was 500 m too long for a new PB..!

Kuddos to my 2 nemesis:

  • Francis Mahony from Queensland who won the Armadale Duathlon, Mandurah 70.3 and Mandurah OD. Not a member of TWA so states 1st roll down to me.
  • Steve Mitchell from Rockingham winning 3 sprint tri’s.

So, I have several 2nd places. Hopefully I’ll remediate that, and will race hard in late March in Karri Valley and early April in Hillarys 2. And after that … the Busselton 70.3 in early May, state long distance championship race. Expect lot of tough competition to show up, so more extra hard training needed for that one.

A few “distractions” … ATTA time trials in Chidlow (2) and Wandi, Busselton Jetty Swim (3.6 km), and training with the usual suspects. NCTC rides with David Martin, swimming with Arron Robertson, running with Jo Rees and Frank Boyes, and lovely support from Gilly’s Angels.

My oldest daughter has moved to Perth for a year or so. She’s doing very well, working at the Scarborough Wild Fig, enjoying the good life down under.



Gilly & Justi at Sorrento Beach

Gilly & Justi at Sorrento Beach

Trying to get a bit of local sponsorship… look for the UpBeat Nitrate shirts out there in the following races.

Train smart, race hard! Until the next update.



How to enjoy a marathon?

Chevron CityToSurf Marathon 2013



Pace with friends

Believe in your training and follow your plan

My pre-race goal: 3:29:45
My finish time: 3:28:45

Cross the finish line with a huge smile!


do as I say, not what I do…

I did it again. Two weeks before a marathon, I ran a half marathon. And my left Achilles tendon didn’t feel right, but I didn’t quit. And now I’m hoping for recovery and to be able to go out a few times before the big M.

Why I didn’t quit…?

  • The no quitting philosophy
  • First race in new age group
  • Actually finished the 13.1 mi in a decent time , 1:30 . 3rd in my age group (M50-54)

So now chances are that I won’t run Chevron CityToSurf Marathon Perth if my left ankle isn’t in decent condition. Won’t know until race day…

ASICS Run for Gold 2012 – result

Finally, I’ve beaten the 10 km – 40 minute elusive barrier! 39:54 !!!

A few days before my 50th B-Day… I had to go back to to see my old times, and guess what…, they are all over 40 minutes!

Awesome morning for running: cool (about 15C), no wind. Flat course, narrow but not too busy for the “fast” runners.

All the races organised by the Western Australia Marathon Club (WAMC) are a pleasure! Easy to register, can wait until the last minute, a small field. And races organised by runners are the best.

Even better, most of them finish at the Burswood acquatic centre, that has showers. So after every WAMC race I’ve been able to shower and switch to clean dry clothes!

ASICS Run for Gold 2012

First 10 km race after a 2 week vacation in Europe.

I ran 2 out of 3 days during the holiday. Now back in the 67 kg window… makes me very happy.

Goal, under 40 minutes, in slightly convoluted course. Plan to travel light, no nutrition or fluids, and light shoes. We’ll see what happens.

For those who don’t know the Perth running scene:

The 3H30M bus arrived on time

What a day for running! Beating the forecast (a few showers during the morning) weather was cool, almost no wind and no rain. The sun even came out to warm up the cheerful crowd.

As one of the winners said during the awards ceremony, this is a race organized by runners who know what they are doing. Marshals and volunteers were great. And to be honest, prices and raffle were above average value. Thanks to the sponsors

Once again, a wonderful experience. Kudos to the volunteers, marshals and the cheerful crowd, made the effort worth every km. The weather was awesome, it never rained and the course was fairly dry.

I had a failed attempt at organizing the 3H30M pace group. I was told the Marathon Club (WAMC) would have balloons or signs for me to carry, but there were none available. I was almost late to race start, so there wasn’t much I could do about it… My bad..!

We were just a few in the group when we started. Some joined along the course, and all dropped off, at different times. I admit to starting a bit fast. By mid point I was 2 minutes faster than goal, mainly because of the faster pace during the first 5 km. However, I held a more constant 5M/km pace (+/- 5 sec) and finished the race in 3H29M18S.

A trivia nugget: I helped a mate 500 m before the finish line. He was stopping and cheered him up to start running again, and together we crossed the finish line. Funny, ends up we are in the same age group and share EXACTLY the same final time! So that was the 3H30M bus accomplishment of the event.

Maybe next time, if I’m not ready to try a new PB… I’ll take another stab at pacing a group.

Congratulations to all finishers! Y’all did great!

If you want to see some more pictures, go to Dash Photography (link to my pictures)

Join the 2012 Perth Marathon 3hr 30min group (5 min/km pace)

Hi to all.

I invite you to join the group to run and finish the 2012 Perth Marathon in just under 3 hours and 30 minutes. That’s a 5 min/km pace.

I’ll lead the group, but encourage any experienced marathon runners to join me and lead the group. THIS IS A TEAM EFFORT !

If you want to join, please post a short note and we will meet at the start line.

This is my first time leading a pace group. I’ve run 12 marathons. Most of them under 3:30. My PB is 3:12. This time my goal is to hold a steady 5min/km pace and finish slightly under 3:30.

Marathon running can be fun, especially if you are running in a group with the same goal. Join us!

Don’t forget

Sign up and read basic race information in the WAMC website.

The Plan

The Perth Marathon is a very flat but narrow course. During the very first part, it is a bit convoluted with a few tight turns. But for us mere mortal runners, that doesn’t make much of a difference. The plan is fairly simple (depending on the weather):

  • Run the first few km at a 5:10 pace to warm up. Allow the pack to decompress after the start without getting dragged into the wrong pace.
  • Slowly sink into the 5:00 +/- 10 sec . The goal here is to focus on getting into a good rithm and conserve energy. Enjoy the feeling of strength as you are not letting the horses free yet.
  • After the turn around point (I think it is a bit beyond mid marathon point), focus on keeping the pace under 5:00, hopefully at 4:50
  • The wall for me has always been the part of the run along the Kwinana Freeway. It breaks you down if you are alone and tired.
  • For the brave, negative splits after Narrows Bridge, building speed towards the finish line. Speed depending on how much juice you have left.

Stay tuned and come back often for more.


Course Map

Perth Marathon course map

Joondalup Half Marathon 2012 part 2 – pics

20/05/2012 – Joondalup 5km, 10km and Half Marathon – Neil Hawkins Park.

This is an almost flat course, except for a short 30-50 m long climb to the finish line. Except for that, just the typical up and downs around a small lake in Perth.

Weather was perfect for a PB: cool, sunny blue sky, very little breeze. Autumn weather in Perth can be gorgeous.

An awesome crowd, lots of WAMC (Western Australia Marathon Club) runners, plus NCTC (North Coast Tri Club) members and occasional runners. Another good thing is that this is a small race, and you can sign up before the event. A very friendly atmosphere. Keep track of your own time and position. Unless you are among the top 10, you wont see the results until after a few days…

About 330 1/2 marathon runners on a nice and smooth trail walk / bike path.

Thanks to my friend Dennis Tan for >100 pics shared in Google+ and FB. He is the “Underground Paparazzi”

Note 1: wearing my new Bicycle World of Houston” tri top bought in Houston recently. Colours are hard to miss!

Note 2: I need to master sorting the pic gallery correctly in WordPress… takes some time and effort…

Getting ready for Busselton 70.3 – Half Ironman update

Last long ride before the half IM: Sorrento to past Two Rocks (witn brekky at Joondalup Maccas) = 117 km

The half IM swim course was modified to be parallel to the beach rather than parallel to the jetty.

Weight under control, in awesome shape