Sunday, November 21, 2010

Base Camp 23:54

On Thursday evening I raced my first serious 5k since the ACT Championships on 14 January. Finished 2nd-last in 23:54.55. One of the many things I like about track races is that one (usually) receives a finish-time recorded to hundredths of seconds. 19:59.99 is infinitely superior to 20:00.1 — I can say with confidence that there's much work to be done before I'm anywhere near running 19:59.99. My base camp is a long way down the mountain.

The race itself was a little boring. It was a combined 3000/5000, with the majority of runners stopping after 7 1/2 laps. Warming up with Speedygeoff before the race, he told me his goal (achieved) was to run 4:30 kilometre pace. Summoning up the confidence of Scott Brown, I thought 22:30 sounded logically possible. I kept up with Geoff for the first kilometre (4:32 for me), thereafter gradually slowing with splits of 4:40, 4:52 and 4:59. Bronwyn was calling times at the 200 start, so I knew I had to get a move-on if I was to break 24 minutes. Managed to do this with a 4:51 last kilometre.

So, another lesson learned. I'm not only slow in terms of top speed, but I'm also slow aerobically. My heart-rates for the race on Thursday were pretty much the same as for the race in January, which was a little over 2 minutes faster (21:50.7). Maybe a lack of base mileage in recent months is the reason for my glacial 5k speed? My weeks since September have gone: 40, 5, 0, 30, 44, 52, 56, 74, 65 and 82 kilometres. I'd like to run mileage in the 90 to 100k range over the coming months and see if that produces an improvement in aerobic fitness.


Blogger plu said...

Some of those weeks are almost more than my months. I sometimes wonder about getting back down to 20 minutes. Good luck with the chase

cheers Plu

3:15 pm  
Blogger Scott Brown said...

I read about your result on SG website before here and I thought that wasn't bad consider.

Yes, like me you may need to run long before you can run fast for me its simply a matter of running off those extra kilograms and then I can get in PB territory.

You don't look like you have a problem with weight but it can sometimes only be 2 to 5Kgs that makes a difference.

A little less Pavlova, maybe Ewen?

8:51 pm  
Blogger Andrew(ajh) said...

I was going to say the same thing as plu. You are doing more k's in a week than I am in a month.

I need to run more if I'm goingbtomachieve my goals next year.

9:12 pm  
Blogger strewth said...

Ha ha to Scott's comment. You do NOT need to lose weight. You are a long lean machine! Once I'm training for the marathon again you will just have to run those long runs with me then your weekly kms will add up quickly!!

9:13 pm  
Blogger Thomas said...

If you have just increased your weekly mileage than I would not worry too much about your recent time. Running is a game for the patient ones and results will take time. You know that.

6:56 am  
Anonymous Anonymous said...

I like Thomas's comment - "Running is a game for the patient ones" - so much so that I wrote it down in my training log.

It will be hugely satisfying after a few months of targeted training when you'll have accumulated the aerobic fitness and top end speed to chop a sizeable chunk of time off your "base camp" in your next 5K. Who doesn't love a good mountain climb, anyway?

12:21 pm  
Blogger Ewen said...

Thanks Plu. The cycling and swimming you've been doing lately is good aerobic training. 20 minutes is within your reach. You should go for it!

Scott, your comment wasn't as funny as Strewth suggested ;) I'm 4kg heavier than I was in my mid-30s. Hopefully I can run off a few kgs, rather than forego pavlova. Glynis Nunn credited her gold medal to pavlova!

Hi Andrew. If you drop back a little on the cycling kilometres and do more running kilometres you'll run better. That will help with your running goals for 2011.

Strewth, you're the one who does NOT need to lose weight! I'm looking forward to 2 - 2 1/2 hr long runs.

Thomas, thanks. I know it'll take a while to kick in. I have the patience of Scott Brown.

SK, you shouldn't compliment Thomas so much. He might start thinking he's not a rubbish runner after all. I like metaphoric mountain climbing. I feel the cold too much for real mountain climbing ;)

7:57 pm  
Blogger Scott Brown said...

That comment that Thomas made has that lilting Irish poetry about it don't you think!

"Running is a game for the patient ones"

I love it!

Ewen I don't like to wait but will if I have to ;)

9:13 pm  
Blogger Girl In Motion said...

What's the story on your thyroid these days? Ever since you mentioned having issues with it, I've wondered how it was affecting your running. Unless all the meds are perfect, it must.

11:44 pm  
Anonymous Anonymous said...

You have increased the weekly training volume fairly dramatically since September. It is difficult to race well while ramping up the volume. Your 5000m in January followed many months of consistent training.

8:51 am  
Blogger Love2Run said...

You have been cranking up the weekly totals and it may have been 'weighing' on you. BTW a couple of kilos went missing for me over the past season and it didn't hurt the times one bit ;-)

11:33 am  
Blogger Sling Runner said...

Ewen - that's still a good result. I agree that the recent increase in mileage leads to some fatique and hasn't shown positive adaptations yet.

Pretty sure you'll be near the mountain in the next few months.

7:41 pm  
Blogger Ewen said...

Scott, you're right! Thomas might make a better poet than runner... I'm guessing it won't be long before he's published in R4YL ;)

Flo, I'm having another blood test this week and the specialist is looking over the results next Friday to see if the dose needs adjusting.

Canute, that's true. I figured race results wouldn't be great while I'm building up the mileage. And well observed about the months preceding January's 5000.

Mike, if you don't find those kilos you might need a new pair of shorts ;)

Sling, thanks. You're right about adaptations taking time. I expect I'll be racing better by February.

8:50 pm  
Blogger rinusrunning said...

Next time faster and i think you run your week k(miles) is oké.


6:46 am  
Blogger RICK'S RUNNING said...

maybe now is a good time to start training for the masters 100 age group 5k world record, well if running is for the patient!

7:34 am  
Blogger trailblazer777 said...

Well done on a solid base camp measurement. Thats well under 5 min per K so a good starting point. About 70km a week for the last 3 weeks is pretty solid too. A little less Pavlova (dont stop eating it just smaller portions) and a little patience, and the right targeted sessions (hows the speed drills,hill reps, intervals,fartlek, and tempo runs going?), and you can climb the 2-4 minutes up the mountain in a month or three.

Its a pity you are not climbing the 6 inch mountain in 2011, although I guess youve climbed it enough times already. I have my flights and accomodation booked for my debut at 6 foot in 2011, as long as I can negotiate the entry procedure next week.

All the best as you deal with the hazards and blizzards as the climb gets serious. Go for it!

7:47 am  
Blogger Scott Brown said...

Ewen it seems you "unfollowed" me on Twitter. If it was because I'm a boring twat I understand!

If it but if that was the case you would have "unfollowed" Rick too, right?

Not enough links to "Body Rock" girls, maybe? I'll try harder.

5:05 pm  
Blogger Ewen said...

Thanks Rinus! Your amazing 6-minute half marathon PB has inspired me to run faster. 1:30 is very fast!

Rick, waiting THAT long would test even my patience ;)

Jonathon, it's great that you'll be running 6' and finding out what all the hype is about. You'll love it. Next time I run it I'll train properly.

Scott, I'll check. I can't recall "unfollowing" anyone, let alone you! You're the one who got me onto Twitter in the first place. You'll be doing well to find a better coach than Zuzana.

8:14 pm  
Blogger Ewen said...

Jonathon, I forgot to answer your question re the sessions I'm doing... I've been doing 5k tempo runs Tuesday's and they're getting better. I haven't started the hill reps and speed-specific stuff yet as my achilles have been niggly and I'm waiting for them to settle down. I want to get the mileage on an even keel first too.

8:34 pm  
Blogger Luckylegs said...

Then stop looking at views!

9:49 pm  
Blogger Ewen said...

Luckylegs, a little old lady once told me that running is all about looking at the views; patting the horses; feeding the cows; smelling the roses...

5:55 pm  

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