I've been racing regularly since the 23:32 5k on March 11, the most
pleasing results in non-parkrun events. The first was at Stirling Ridge
in a YMCA Runners Club 'summer series' race — 4.85k of muddy
single-tracks through bushland adjacent to Lake Burley Griffin. I placed
19th at 5:31 per km pace on a difficult course, feeling like I'd run
well. On April 15 I ran in the Wagga Wagga Road Runners event at
Pomingalarna Reserve. It was an unexpectedly difficult course with one
particularly steep hill that required walking, compensated by long
flowing downhills which were fun to run. I placed in the first half of
the field, running 36:11 for 6.66k — 5:26 per km pace at an
average heart rate of 142. Again I felt like I'd had a good race.
Parkrun 5ks have been mostly tempo or progression runs, not enjoying the
cold early morning temperatures.
The interval sessions have been careful and modest so far — 1k
repeats at 5k to 10k race effort and some 'fast' downhill kilometres at
the weekly BBQ Stakes lunchtime handicap run (I'll warm up for the
first 2k before running the third mostly downhill km and fifth steeper
downhill km fast). My fastest effort has been 4:15 so that's under the
4:20 I surmised would be necessary to be 'comfortable' at 5k goal pace
of 4:33 per km.
Next week I move into a new exciting (and daunting) age-group: the
60-64s! For some races it's 60-69, so watch out you 69-year-olds! At the
age of 59 it hasn't been easy racing 50-year-olds! For me, 60 doesn't
feel that old — physically I feel like I'm in my mid-40s
(besides running slower in races) and I'm looking forward to
establishing and breaking PBs for the new age-group. Bring on next week!
Runners finishing at Pomingalarna Park
Course map and profile. Hard and fun!
