Sunday, February 03, 2008

Progression – 1992 to 2007

Commenting on my last post, Rachel asked "Why the 3000 metres?". In short, I like it because a fast 3k is challenging, and the distance suits my physical abilities. Speedwork and other specific training is needed for a good 3000, whereas it's possible to run reasonably well at distances of 5k and above, purely off the base mileage phase of Lydiard, or with simple Hadd-training.

I'm not a marathoner, and I'm definitely not an 800 metre runner. The 3000 sits in that happy running place that requires both endurance and speed. There's no wall to be broken through, like the tank-proof one Kayoko Fukushi found in Osaka. There are many opportunities in Canberra to race 3k over the summer months, and our Arizona-like heat is less of a problem when racing shorter distances. Speaking of which, I never claimed it was humid on that hot January night! That was a rumour initiated by some toast-hating, juvenile lipstick wearing dame; now sporting a wrinkled, collapsed bag of a face.

I always find those 'progression tables' seen on elite athlete profiles interesting. They usually show a trend of steadily improving PBs over the years – such as the ones for Benita Johnson and Craig Mottram. The table below shows the progression of my race times since 1992 – the last year I broke 10 minutes for 3000 metres. If I'm to run Eleven-07 in O-eight, it looks like I need to somehow drag my decrepit doddering body back to the year 1997. I hope my goal doesn't need a DeLorean.

Year800m1500m3000m5000m10,000m1/2 M
20042:42.495:32.5912:23.020:54.942:20 (r)1:38:40
20032:40.75:28.712:02.721:48.1844:14 (r)1:42:39
20002:33.75:09.111:32.8-39:16 (r)1:37:39
19992:29.25:11.911:19.420:04.041:15 (r)1:36:55
19982:31.45:08.111:21.319:46 (r)41:09 (r)1:39:26
19972:24.64:58.910:53.7-38:51 (r)1:33:22
19962:27.94:59.410:34.218:58.439:33 (r)1:25:18
19952:19.84:56.410:31.818:36.538:17 (r)1:23:31
19932:22.24:49.110:16.417:59.839:39 (r)1:25:25
19922:20.24:50.99:56.918:17.537:57 (r)1:24:01
(r) = 10k time run on a certified road course.

the 11:07 bumper stickerThe 11:07 bumper sticker is available at a campaign office near you!


Blogger speedygeoff said...

Clearer despite all your best training efforts you are deteriorating rapidly. So "How can you fly like an eagle when you are surrounded by geese?"

1:47 pm  
Blogger Lulu said...

No need for time travel I'm sure!

Having just one goal for running is a good idea I think. Works well for Mr lulu. Let me know when the big attempt is and I'll try and arrange a cheersquad!

6:59 pm  
Blogger Luckylegs said...

Have to say I'm inclined to agree with Speedygeoff's comment!!

7:56 pm  
Blogger speedygeoff said...

Oops "Clearly". Rather ironic, that.

8:22 pm  
Blogger Superflake said...

You can do it. Prove that one of us old hacks can run fast this summer. Well I can't so it might as well be you. Good luck mate.

10:42 pm  
Blogger Tesso said...

Yeah, I'd be willing to put a fiver on you doing it.

Meanwhile, I'd be happy to do 12:07 in the next few months. Doesn't have quite the same ring to it though.

10:52 pm  
Blogger Dusty said...

I so envy your weather... I miss Arizona heat. Never been to Australia, but it appears to be a place where you can find some beautiful, peaceful areas to run.

I still think you can pull it off.... but you have to believe it too!! Lots of people get into the masters category and start dropping their times again - as my coach always said, Running is 90% mental and 10% physical. :)

11:29 am  
Blogger Jason said...

You do make the 3000m sound very appealing.

11:38 am  
Blogger Robert Song said...

So not only does that poor Japanese runner have to suffer that last lap in front of her home crowd, and then be jumped upon and jostled by over eager helpers at the end, she has to put up with being put on the net.

If I ever get to that state at the end of a race I hope I can suffer in solitude.

Myself I have been working on a 10-Ten-Tenth slogan.

7:04 pm  
Blogger plu said...

Now that is a good table. Pretty impressive with those good times in your 30s - what happened in your 20s?

cheers Plu

11:13 pm  
Blogger Ewen said...

Robert Song, the interesting (if a little voyeuristic) thing about Fukushi's wall is that she hit it in her debut marathon. She went from leading by 2 minutes at half way (1:10:32), surrendering the lead at 34k, taking 24:48(!) for the 5k split to 40k, and finally finishing 19th in 2:40:54.

Flake, I don't expect to be near 11:07 this summer. I have to take 1:08 off my M50 PB, so getting under 12 would be the first step. Then I need to have the speed endurance and attitude (thanks Dusty) to be running in the 11:20s at the start of next season. After that, it will be chipping away race by race... so no need for a cheersquad Lulu, but thanks anyway!

Plu, At 24 I was running about the times I was doing in 2001 and gradually improved. I must do a 1980 - 1991 progression one day.

3:07 pm  
Anonymous IHateToast said...

nice table. i prefer mine covered with towels and with a hole at one end through which i may view the nicely pedicured toes of my masseuse.

but that's just me.

5:36 pm  
Blogger Rob said...

Some great history there Ewen! Certainly a lot to be proud of. Save a bumper sticker for me. I'll collect it in April.

9:47 pm  
Blogger strewth said...

At least if you decide to make 1107in 09 those numbers go in twos and they're all odd numbers so maybe that goal would give you more time to work towards it. In 08 you could aim for under 12 and in 09 you could achieve 1107 which would be fantastic! And you know that you can achieve anything if you put your mind to it Mr Eagle, especially flying! So print off those bumper stickers!

8:03 pm  
Blogger Rachel said...

I need to find myself a 3k race now :) I must say I enjoy racing the shorter distances, maybe because it is more competitive. I feel as thought the long races are more about finishing than actually racing, which is the fun part :)
I love the table.

9:56 pm  
Blogger Phil said...

Of course, my eyes instantly went to your 1:23:31 half-marathon BP. That's smokin'

All summer out here in the warmer climes of the US desert South West, we run 5Ks with 6AM start times. Not too bad, but 3K sounds even better. Perhaps my club will consider it.

5:57 pm  
Blogger jen said...

Great table! First, I just love tables, especially ones about running. But also, I am very impressed at your times! You have a lot of experience and a great attitude- you'll do great in the 3k!

I have to say 5ks already kill me- too fast and too short. :D I'm a marathoner through and through.

8:57 am  
Anonymous Steve said...

I'm with Jen, I love tables, stats, figures and messing around with them. Could I borrow your earlier stats, pre 2001, they would certainly improve the look and feel of my tables.

Why do I keep thinking of a convenience store when I read Eleven 07.

Here's a thought, if your one for numerology, why not Eleven 08 - have it done in August this year.

12:14 pm  
Blogger Hamburglar said...

Makes me want to do a 3000. I am still a bit intimidated to get on the track just yet though.

Great table - here's to a "great 08" ;-)

8:40 pm  
Blogger speedygeoff said...

3000m is definitely the best distance to race. Because it is short enough to enable you to continue training without having to have a series of recovery days. And it is long enough that you can disguise the fact that you are too old to sprint any more.

And I am inclined to agree with luckylegs' comment.

10:13 pm  
Blogger PortRunr said...

Hey Ewen, can you mail me out a couple of those bumper stickers...I'll vote for you.

9:29 pm  
Blogger Dusty said...

Just thought I'd say hi. Thought of you today while doing 1000's. :)

10:56 am  

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