So this is Christmas

I should write. There's been a lot of running and racing since my last blog post back in April. I'm still following the 'Norwegian Singles Approach' to training. There's a Strava club for the method with a lot of posts and comments on how to implement the training. For myself, I've been typically doing sub-threshold running on Wednesday, Friday and Sunday with a mix of easy running or very easy intervals on the other days.

My most memorable races this year have included the Point Hut Pond parkrun 5k in 25:59, Customs Joggers 5k in 26:02, City to Surf 14k in 83:06 and Canberra Times 10k in 55:06. The ACT Masters' track season has commenced and I was pleased with an early 3000m race in 15:17.39. I have a goal of breaking 15 minutes and 26 minutes for the 5000 metres.

I continue to enjoy my regular lunchtime handicap group runs and weekly sessions with Geoff Moore and the Speedygeese. They're great fun and sociable with the group often meeting afterwards by the lake to celebrate a birthday or other achievement. I hope you're all doing well and looking forward to an exciting running year in 2025.

BBQ Stakes Christmas photo

Customs Joggers shirt in the Tuggeranong parkrun

The ACT Masters' 5000m Championships

 The track 5k is now my favourite running event (it used to be the Steeplechase but even the lower barrier height for 60+ runners is daunting for a soon-to-be 67-year-old). My lifetime 5k PB was achieved in the ACT Championship event in 1991 when I couldn't hold on to Brian Wenn and Geoff Monro during the 4th kilometre. Two weeks ago, the 4th kilometre was again my nemesis.

The race was held on 21 March and luckily the weather was kind, a cool 14 degrees and with a light breeze. There were 20 runners in the race (quite a big field for an ACT event). I positioned myself wide on the curved start line and settled in behind Michelle T, Jacki and Carol with Keng Yin up ahead. There was a faster group already breaking away, with the leader Ken Gibson off to a time-trialled win in 16:19. Not long after 1k (5:02) I passed Michelle, Jacki and then Carol (who would break the ACT W75 record in 27:15.92). Once ahead of Carol I tried but couldn't maintain 2-minute laps (5 minutes per km pace). 2k was passed in 10:06 and 3k in 15:15. I had no prey in sight and knew that I was in for a time trial to the finish. The fourth kilometre took 5:16, then I rallied to a 5:06 fifth as Nigel ahead appeared to be slowing. I couldn't catch him though and he finished 5 seconds ahead. My time for the 5000 metres was 25:36.90 in 14th place and second for 65-69s.

I'm happy with the race and although my time was 30 seconds slower than last year it's still a 25-something 5k! In other news, the sub-threshold training I talked about in my previous post is going well. I'm typically doing these harder days on Monday, Wednesday and Friday with easy run/walk intervals or easy runs on the other days.

After the race with lap-counter Rog on my left