Pat Carroll Newsletter
Pat Carroll 'Brisbane' running group newsletter )
March 2006
in this issue
  • March 3k Time Trial - FULL REPORT
  • Keith Sullivan 'uncut'
  • Gold Coast 2006 - GOALS
  • Tammy and Garry are sponsoring tomorrow's b/fast
  • Next weeks training
  • Pat Carroll Running Group Sponsorship
  • Group runs this weekend
  • Apparel
  • Canberra Marathon - LESS THAN 5 WEEKS TO GO!
  • pb sports nutrition
  • Your next run is only as good as your last recovery!
  • Fuel Belt - INTRAINING
  • Brisbane Marathon - LESS THAN 8 WEEKS TO GO!
  • Pat,

    Can you please reply via return email if you will be attending the launch of our ‘Countdown to Gold Coast’ campaign which is to be held on Friday March 31 @ The Ship Inn from 6.30pm.
    Details here.

    If you attend the launch and have previously advised of your Gold Coast goal you will be eligible to win a random draw prize.

    Our monthly breakfast will be held tomorrow morning courtesy of Booth Engineers & Associates Pty Ltd. Thank you Tammy and Garry for your much appreciated support.

    Tomorrow's session will involve an enjoyable 50min run, finishing off with our NO WATCH 1k. Please try to remember to bring a gold coin for Camp Quality.

    At the beginning of the NO WATCH 1k last month Keith Sullivan had an altercation with a bollard and was almost placed in a situation where he may have had to change his name to Karen. Thankfully Keith has recovered ok and only had to take one week rest.

    By reading Keith’s profile you will discover that he is a man on a mission. If medals were handed out for desire then Keith would be collecting gold.

    I hope you enjoy getting to know Keith Sullivan just a little bit more.

    Catch you ALL in the morning.



    P.S. Due to the fact we have our campaign launch on March 31 this Friday night's drinks at the Ship Inn have been cancelled.

    March 3k Time Trial - FULL REPORT

    PCRG – Group members are respected by how much an individual is prepared to reach within,
    not by how long it takes to get from A – B.

    Keith Sullivan 'uncut'

    I work as a consultant and auditor for management systems such as Quality, Environment and OH&S. I live in Manly West and have lived in Brisbane since 1982 (24 years, to save you working it out) and joined the Pat Carroll running group in December 2005.

    My favourite restaurant is The sea food smorgasbord next to the rock pool in Townsville. I am not really into restaurants for the food, but the location of this place is magic. Sitting on the balcony taking in the view of Magnetic Island and soaking up the cool (well sort of cool) breezes of the water.

    My earliest childhood memory is when I was about three years old. My father was in the British Army and we moved every 2 years or so. When I was three we moved to Kent in England and I remember the hill outside the railway station that we had to lug all our gear up. I think this experience has lead me to dislike hill repetitions more than I should.

    As an adult my most striking memories include being in two planes struck by lightening. This is an experience never to forget and very scary at the time.

    My favourite movie is the Lord of the Rings trilogy, but this will change after I have seen it a few times and new movies come along. I have recently “found” the A1 (Adventure 1) channel on Foxtel. This channel shows many really inspiring adventures that people of the world get up to.

    Brisbane City is a great place to live because it is warm, friendly will lots to do for those that want to participate. Also it has been more like a big country town than a state capital city. That is changing and I may need to head north.

    My regular holiday destination is North Queensland on the coast or on an Island. For my work I need to visit Hamilton Island once a year and that is a really hard job to take.

    If money was no option I would retire from work and concentrate on my major goal of a sub 3hr marathon. I would also like a part time position as a “grumpy old man” (see below)

    It frustrates me when people, particularly my three sons, do not listen to me when I explain the results of my experiences in life. I would be good as a “Grumpy old Man”.

    I have been involved in running for about 2 ˝ years and my most memorable running experience is knocking more than fifty minutes off my marathon time between the first Gold Coast Marathon (2004) and the second (2005) to finish in 3hrs:27mins.

    I enjoy distance running because I can do it. I was a poor athlete and sportsperson at school and in my youth but this I can do. I have found that the stresses on running a small business and life in general can fade away whilst on the long run.

    My favourite run is the foreshores at Wynnum, Manly and Lota, there is a 5Km stretch with ˝ Km markers. Watching the sun rise over the water is great. Because my business takes me to quite a few places in Queensland I get to experience some great running places, the foreshores in Cairns and Townsville are also great and next week I will be pounding the bitumen near a coal mine in central Qld.

    Motivation is something I need help with firstly because I wonder whether sub 3hrs is achievable for me but also in terms of tempering the enthusiasm to do too much. I believe that Pat is a woossa at times and I feel the need to run much further than he wants me to as described on his plan. I have found the support of the PCRG to be great in that we are all shouting for one another.

    Injuries are foreign for me (running injuries anyway). The closest I have had to a running injury that stopped me running was when I ran/fell over (or into) a pile of gravel that some kind person had left on the footpath outside their house. It was pitch dark (4:00am) in the winter and I sustained gravel rash, cuts and bruises that kept me out for a week. Other medical conditions (skin cancer) keep me away from running more and they are very frustrating.

    Moving to Brisbane from Glasgow, Scotland, was a turning point in my life because not only was it a touch warmer, particularly moving in January, but also the people in Brisbane are more positive and friendly than anywhere else I had been.

    The Pat Carroll running group are a bunch of strange people (would a normal person get up early in the morning and travel to South Bank so that Pat can shout at them and inflict pain on them?) that are not only interested in there own lives and running goals but also keen to support others in the group to achieve their goals (is that not strange as well?).

    I prefer running in the PCRG because I push myself harder trying to catch better runners and the friendly nature of the people who participate. I can’t forget that Pat is also a great coach and trainer.

    Running for the amount of time that I would like is difficult to fit in with running a small business and family commitments.

    The best advice Pat gave me was, and I quote, “prove me wrong”. Another piece of advice that inspires me is from Sir Winston Churchill whose total speech to one group consisted of the words “never give up”.

    The stories of hardship, endurance and perseverance shown on A1 inspire me. Also, when I was in the recovery area of my first Gold Coast Marathon (2004) after my time of 4hs 22min, the announcer encouraged a finisher who came across the line in about 4hrs 42mins. He was 87 years old. That is inspiring. I will not regret. I always look forward to what can be, not what was. I dislike intensely overuse of the word “can’t”.

    Gold Coast 2006 - GOALS

    I will post your Gold Coast 2006 Goal on my site as well as on a board which will be displayed at the group sessions.

    I encourage you to accept the challenge.

    Please get out your diaries, your PATHWAY to success will involve these important dates.

    Tammy and Garry are sponsoring tomorrow's b/fast

    Thank you Tammy and Garry (Booth Engineers & Associates Pty Ltd) for sponsoring our monthly b/fast.

    Next weeks training

    Tue 14th: Hill reps - Botanical Gardens

    Thurs 16th: 2 x 4min, 1 x 8min

    Pat Carroll Running Group Sponsorship

    Possibly you (or your company) would enjoy being a PCRG 'Countdown to Gold Coast' 2006 sponsor.

    There are also opportunities available to be a naming rights sponsor for a PCRG post training session breakfast and/or a PCRG seminar.

    Group runs this weekend

    The Brisbane Running Buddies and the Regatta Runners are running from The Regatta Hotel at Toowong this Saturday (11th Mar) starting at 6am.

    All welcome. Brekky/coffee afterwards at The Regatta.

    Contact if further details are required.


    Australia's newest and most comprehensive running magazine.

    The April/May Issue of R4YL is released on the 15th of March.

    Look out for the basics of Mountain Running, the Beautiful side of Sarah Jamieson, Vegetarian versus Meat Lovers diets, Commonwealth Games Preview, National Track and Field wrap up, Returning from Injury, plus a plethora of others assortments and of course all of the usual race results and reports.


    Make sure you visit INTRAINING @ Park Rd Milton for all your running needs. Apparel

    I managed to get a good deal on some Mizuno clothing so I am happy to reduce the usual cost of the singlets etc.

    If purchased at training:

    Singlets $35, T Shirts/Crop Tops and Bra Tops $40

    I also have some men’s and ladies running shorts at a cost of $35

    You are welcome to take any item home to try before you buy.

    Canberra Marathon - LESS THAN 5 WEEKS TO GO!

    The Canberra Marathon could be your first major goal in 2006.

    Entries close March 10

    pb sports nutrition

    Thank you to pb sports nutriton for your ongoing support in providing product which is used at the group sessions.


    INTRAINING stocks an extensive range of TIMEX watches.


    INTRAINING stocks an extensive range of MIZUNO shoes and running apparel.

    Your next run is only as good as your last recovery!

    If you fail to follow a sensible diet your body will not gain full benefit from all of those enjoyable and challenging runs and you won't recover as well as you possibly could.

    Kerith Duncanson is an accredited dietician as well as a former International class runner. An online dietary assessment by Kerith may assist you to achieve your goal.

    Kerith offers 20% off her advertised fees to any runners involved with me through online coaching or any runner who is a regular member of PCRG.

    Fuel Belt - INTRAINING

    You can purchase your Fuel Belt from INTRAINING.

    Brisbane Marathon - LESS THAN 8 WEEKS TO GO!

    The Brisbane Marathon/Half Marathon and 10k is the first event noted on our 'Countdown to Gold Coast' pathway.

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