Don't Fight It

I guess this is a brief report into the status of my quest to run 5k in under 20 minutes. You're not going to get much! One of the things I've realised about distance running (after doing it for 30 years), is that improvement is usually slow. For me that is. You might be one of those runners who's blessed with fast improvement. I ran most of my personal-best times in 1991 — ten years after I started running.

What I'm trying to say is two things: Firstly, if you haven't been running long and think your race-times have plateaued, keep trying; and secondly, don't fight it. Do the training you think will produce the desired result and the times will come. Eventually. Consistency and patience count for a lot.

By tomorrow I'll have run 70 kilometres for the week (my biggest week since late July). I enjoyed my first interval session on the grass at Stromlo last Sunday — 3 x 1k in 4:34, and on Tuesday ran some continuous laps on the lush grass of the Calwell Track. I can tell that I'm not yet fit enough to race well (which I'd define as 22 minutes for 5k). I guess I'd run 24 minutes. I think I'll "race" the Cross Country Club 5k events on Tuesday afternoons (as tempo efforts) to ease my way back into the racing scene.

The Unforgiving Twenty Minutes

I've been thinking about racing goals for next year. I should choose a goal that's exciting; on the edge of impossibility; one that I'd love to achieve. A fast marathon maybe? No, that's not my scene. I do believe in ideals, and my ideal race is not the marathon. OK then, here's the goal: I'm going to try and break 20 minutes for 5k. My history and progression indicates I'm likely to fail. Breaking 21:30 would be hard enough. Why set myself up for probable failure? I like the idea of the challenge; the likely long and arduous journey that will be set in motion by the goal of running under 20 minutes for 5 kilometres. I've never derived satisfaction from achieving soft goals. I'd rather fail at a difficult goal. There's also the good story I'll be able to tell at the end of the journey — a story surpassing any tall tale Scott Brown is able to tell.

On Tuesday night I was chatting to Gary at the Speedygeese dinner. He said something that has inspired me to try and run this hitherto considered impossible time. It so happened that back in July, Gary ran a six-year PB for 800 metres. 2:32 was quicker than any 800 metre race he'd run since 2004. What's more remarkable is that he's in the 60-64 age-group! I'll have to turn back the form-clock to 2001, but why can't that be possible? Getting on top of my thyroid problem is sure to help, as will shorter hours at work and "proper" 5k training. I also received further inspiration from an unlikely source — the description of an angry 5k race that resulted in a 19:51 finishing time. I need to get angry with my racing!

One consequence of my 5k racing goal is that I won't be running Six Foot next March — the training for a 45k race over mountains is too far removed from what's needed to run fast for twenty minutes. I should give myself at least 18 months to race under 20 for 5k. My training will involve putting together the puzzle-pieces talked about by Pete Magill in the April 2010 issue of Running Times. I'm not aiming for a particular race (although I'd like to run well at the ACT Championships in 2012). There will be many races, as I tend to improve with regular racing. There will also be breaks from racing, to recharge the batteries.

Not 5k Racing

A measurement of fitness

In spite of not racing a half marathon in Melbourne today (or perhaps because of that fact), I'm feeling pretty good. Quite a few of my mates were running — you can check out their results in due course at Speedygeoff's. I ran 44 kilometres this past week, including a session of 200 metre repeats on the lush grass track at Calwell. As expected, these 200s were a bit of an eye-opener. They averaged 48.5 seconds (4:02 kilo pace), so pretty slow. The only other time I've run 200s this year was back in June and those averaged 45.3 seconds. I need to do more of this type of running.

Being a bit of a pedantic bastard, I've made a habit (regularly since 2006 and haphazardly before then) of recording my average heart-rate on regular (non-track-session) runs. I record my "average heart-beats per kilometre", for I believe this is a good measurement of aerobic fitness. I call this the "RS" number (for marathoner Robert Song who gave me the idea). On the 3rd of October I ran 10k at 866 heart-beats per km. Yesterday I ran the same course at 833 heart-beats per km, so that indicates a fitness improvement in one week. It's exciting how fast one improves after a lay-off! The faster one runs the more efficient one is, so running speed needs to be not too much at variance when using this test (and that goes for weather conditions too).

One thing I haven't done well in recent years is to match leg strength and speed to improving aerobic fitness. Having a comfortably low heart-rate is great, but it's even better to also have speed and strength in the legs. Short intervals, short hill repeats, and running drills are regular sessions I plan on doing to address this shortcoming. I hope all who raced on the weekend enjoyed it and ran well. I'll catch up with your blogs over the next day or two.

Date	Time	Ave HR	H-beats/km	Description
31 Oct 1993	41:20	164	678	10k race
10 Nov 1993	74:52	148	652	Corkwoods 17k
16 Nov 2007	58:53	124	730	Pines 10k
7 Aug 2009	59:29	120	714	Pines 10k
3 Oct 2010	60:34	143	866	School 10k
9 Oct 2010	58:39	142	833	School 10k

The above table shows that I'm "fit" when heart-beats per kilometre are 730 or better

Learning to Run

This past week I've gradually resumed running. On Monday, 5k with the Geese (Katherine dropped me at Kings Avenue Bridge on the 8k warm-up run — 5:44 kilometres was too much); Wednesday a very slow 9.5k with my mates, enjoying the lengthening daylight hours; Saturday, 6 x 500 metres with 58 second walking rests (these 500s were hard, slow); Sunday 10k on the flat in 60:34 at a heart-rate that's usually good for 53 minutes when fit.

I feel like I'm learning how to run again. Not exactly with a blank sheet of paper — more like a sheet of paper pencilled with a few numbers and doodles. I'm glad to have scrambled 75k in the past 4 weeks. I haven't lost it all. Whatever "all" happens to be. It's just so joyous to be running — breathing in the lovely temperatures and smells of Spring.

I know I have readers who'll soon be racing marathons or half marathons, perhaps in Melbourne or Chicago or New York. Enjoy the experience, run well, and have fun! Others of you have just raced — perhaps a 5k in Philly, a 10k in New York, a marathon in Zeeland or Toronto. Well done! Still others are injured and not running, or postponing races à la Ryan Hall. I have no idea how many people read this blog, but thanks to those who take the trouble to leave comments. They're quite encouraging (and at times entertaining). There could be readers who've run off course (as in a poorly marked fun run), ending up here at the end of a Google-search for "obsessive compulsive runners" or "good looking Aussie blokes" — to the latter girls I apologise — even my Mum doesn't think I'm deserving of a walk-up part on The Bachelorette.

Racing a 1500m on the track in 2008

Do you remember the 4th of July?

Physically, I'm over my recent illness. I haven't run for 13 days. For me, this is a long break. I'm one of those runners who loses fitness quickly — four days off and I'm puffing on the warm-up run for the Speedygeese session at Parliament House. For this reason, I tend to run pretty much daily if possible.

The last time I had a significant break from running was in 2006. I ran sporadically during a 5-week holiday to America. On the 4th of July I ran from Old Town in San Diego through Presidio Park. That evening we rode the trolley down to the marina to watch the fireworks display over the harbour. The following afternoon I ran 5.5 kilometres and the next day we drove north on 101 to Los Angeles for the flight home. I didn't run for the next 9 days.

I'm happiest with my running when the training is ticking over with regularity. Runs build upon runs, sessions upon sessions and fitness for racing well seems to be there all the time. It's taken for granted. When this is happening I'm loathe to choose to stop running. Why stop? Looking at running as a lifetime activity, I think it's healthy to have one or two periods every year where one doesn't run. Of course, these periods would be choices, not stoppages due to injury or illness. I know many of the Kenyan elite runners, at the end of the competitive season, have a break of up to a month where they don't run a step. I want to be running when I'm 81 — not racing marathons mind you, just running! I think a planned break from running will make this long-term goal more likely. I've extended my rest due to illness into an "end-of-season" break. I think I'll run tomorrow.

Playing games on the 4th of July, 2006

Missing Melbourne

I have my number for the Melbourne Half on 10 October, but I won't be running. I'm sick. The doctor says it's a viral condition. If so, it's one tough virus! I started to feel a cold coming on four weeks ago, 21 August. Had 5 days off work, then started running again but wasn't 100% cured. Ran two weeks of 64 and 40 kilometres then started to feel crook again last Saturday. I've had the last four days off work — it looks like being a few more days (hopefully that's all) before I'm well enough to return to work.

This setback means I won't be racing the Melbourne Half. My preparation hadn't been great anyway, but I was looking forward to the run and mini holiday with my friends. Separately to the virus problem I've also had a couple of blood tests. I was curious to see if iron deficiency (rather than slogging through too many 10-hour work days) was a reason for my lethargy and lack of enthusiasm for training. Turns out my iron levels are okay, but I have Hypothyroidism — not all the symptoms mind you. The ones I have experienced are: fatigue and low energy levels, intolerance to cold temperatures, and fatigued and aching muscles. I'm on a daily 50ug dose of Thyroxine which will be monitored with future blood tests.

In the grand scheme of life, the universe and running, missing Melbourne is no big deal. It has made me think though, that we shouldn't take our health for granted. Running usually brings one good health, but one needs to be healthy to run! Stay healthy friends, and have a great week.

My Melbourne number. There's always next year!

A hiding place where no one ever goes

I'm honoured to have been chosen to join Joe's dream road-relay team. It's probably beyond the bounds of cyber-friendship, but I'll ask my captain in advance if I can run the short and/or downhill legs. The requirement for hopping on board Joe's van was to answer an intriguing question: If you had the chance to go back and change one thing in your life, would you and what would it be? Before I answer the question, I'll offer six random readers the chance to ride in my van if they're brave enough to answer the same question. It takes a little manning-up to ride in a van that could be driving on the wrong side of the road. Let me know if you take on the challenge.

Now... changing one thing. Backwards time travel isn't possible, so I'm fortunate to be an optimist. I look forward to future possibilities. I might as well be creative with this question. My answer: I'd change my parents and I'd get a better (university) education. If I could choose my parents, I'd select Herb Elliott and Grete Waitz. A 15-year age gap, but possible. I'd have been born in 1975. That'd make me 35 years of age. I'd be in the twilight of my professional running career — preparing to race the marathon at the XIX Commonwealth Games in Delhi. With parents like Herb and Grete I'd have been blessed with talent for running. I've always wondered what it's like to run with talent. How much easier is it?

The better education part of my answer is because it's something I really do miss. I was intelligent enough to go to university, but at the time, had my mind set on doing something that didn't require such an education. A well-rounded education, even if it seemingly serves no practical purpose (besides giving one a qualification and a high-paying career), provides knowledge of life and the world. There are things one just doesn't learn from the school of hard knocks.

One hundred k in a day

I flew to Melbourne with Ruth last weekend to "crew" for Liz in her first 100k ultramarathon. It was quite an experience — I now have some understanding about what lures seemingly sane runners to push themselves over such incredible distances. Sunday passed surprisingly quickly (for us!) as we watched Liz and friends complete 26 laps (plus 500 metres) of The Tan — Melbourne's famous and popular running track.

The track is a 3.827k loop with most of the surface being compressed gravel. There's one hill — the not insignificant Anderson Street, an asphalt footpath. The unofficial one-lap course record is held by Craig Mottram at 10:08. At the end of the day, Liz was the first female to finish. She passed the early leader not long after 50k and pushed on to run 9:47:30. She was amazing! One hundred kilometres in not much more time than a regular working day. Also running in the 100 were two other friends from Canberra, Steve and Nick. Steve finished in 11:38, but Nick had to retire at 54k.

In conjunction with the 100k there was a 53.5k "fun run" starting at 9:00 AM, 2 hours after the 100k. We got to cheer on a couple of trail-running friends — John and Di. We also managed a little shopping, eating and coffee drinking over the weekend. It was good fun.

Still Red

I raced the City to Surf on Sunday — my 27th trip from Sydney city to Bondi Beach. On the face of it my time looks slow, but I must say I'm very happy with the result and how I ran. Finished in a chip-timed 72:04 for the 14k, which is 5:09 per km pace (8:17 miles). Significantly, this was safely under the 75 minutes needed to start in the Red Group (first corral to start) next time. I also enjoyed a great weekend spending quality time with my friends from Canberra.

I used my disliked Ryan Hall race strategy — running an even effort throughout — dropping down a gear on the uphills and staying off the brakes on the downs. I avoided racing until the last kilometre, when I tried to kick-down with a couple of teenage girls wearing tutus. I lost that race!

Speaking of Ryan, I was reading Rick's blog and saw an article by Ryan's wife Sarah. It came from the Master The Shift Facebook page (under the 'Ryan' tab). Sarah contends that there are two types of runners — those who train to race and those who train to train. She places herself in the first category and Ryan in the second. Sarah races about 20 times a year and Ryan 4 to 5 (of which one or two will be marathons). I was wondering where people lie on this running spectrum. I myself am more Sarah than Sarah, having raced 18 times already this year. This might seem like too much racing, but in my "PB year" of 1991 I raced 41 times. I like racing! However, when you end up running like a dog that's been beat too much, you don't look forward to racing. The results from a blood test will be back on Tuesday — I'm hoping a simple iron deficiency (rather than working too many 11-hour days) is the cause of my poor recent form.

With my fast beard and mate Gordon — weekend of the '98 City to Surf

An interesting experiment

I haven't been running much these past few weeks. Some focus group high up in Massive National Corporation has decided that understaffing the wage-slave class is a sensible way to improve productivity. We slaves have been working 11 and 12 hour days (including a 30-minute lunch break). If this madness continues, I fear I might have to "do a Thomas" — drag myself out of bed at 3:30 AM and run before work.

I raced a 10k on Saturday, finishing 60th in 54:57. I ran at high-end tempo effort (an average heart-rate of 87%). If I'd laced up the racing flats and let it all hang out (92%), I suspect I may have run around 52:30. What's interesting about this result is how much slower I race due to running less mileage. The faceless executives in a Sydney glass tower have given me this wonderful experimental opportunity.

Glen Coward told me once that a runner is only as good as her previous six weeks' training. My experiment proves this contention. I raced a track 10,000m on 11 February in 45:57. In the previous six weeks I'd run 530k, or 88k (55 miles) per week. In the six weeks prior to Saturday's 10k I'd run 327k, or 55k (34 miles) per week. Result of the experiment: I run 60% of my normal weekly volume and I race six minutes slower for 10k.