Last in the ACT Cross Country Championships

I knew when I looked at the sign-on sheet that I had last place sewn up. Thommo was the second slowest runner and he's in 20-low 5k form. I was resigned to a solo 12k time trial on Stromlo's undulating grass track. David ran with me for the first k (he'd raced 5k earlier that morning in 19:45) before taking off and winning the M55s in 54:00.

My laps progressively got slower but I didn't feel awful at any stage. My 25k per week running legs survived! My heart and lungs had been comfortable enough — average heart rate of 145 and a maximum of 154 as I pushed to get under 59 minutes. I finished 18th and last in 58:44, Thommo ahead, almost out of sight, running 57:05.

If you race a lot, one day you'll start a race as the slowest runner and finish last. If a 15-minute 5k runner started in a 5000 metre heat at the Olympics he'd get lapped and finish last. Aside from the memorable placing I was quite pleased with my race. Beforehand I'd been nervous about the step-up in racing distance from 5k to 12k but it didn't turn out to be so bad. As I was running I enjoyed the sunshine, my niggle-free legs and the mild (for winter in Canberra) temperature. It had been a good day.

I make sure my Garmin is working for my longest run in more than a month. The 12k race was won by Joshua Johnson in 36:39.

Treadmill running in slow motion

My treadmill has been working overtime lately — no, I'm not going soft (I hope!), just not feeling inclined to run in the dark and cold after I've cycled to and from work. According to Strava my cycling mileage is averaging 189 kilometres per week. My running mileage over the past six weeks has averaged 26 kilometres per week — scarily low for a person who used to thrive on 80 to 100 kilometres per week. I'm sure the cycling mileage is preventing my aerobic condition from declining, while I'm doing just enough running so the legs don't forget how to run!

The video below shows me running on the treadmill at a speed of 12 kilometres per hour (5-minute ks). I normally run intervals, strides and short tempo runs on the treadmill. With the machine set at a steady speed I've been playing around with varying my cadence and stride length. A fast cadence (180 plus) feels rather stressful on the treadmill. When I run with a slower cadence, pushing harder off the belt (not over-striding) I feel more relaxed and less in danger of flying off the back of the bloody thing!

I'm still racing okay — 6k at Stromlo yesterday in 28:40 at an average heart rate of 143. I ran a bit soft in the last 2k lap as I wasn't being challenged from behind and Speedygeoff was almost out of sight ahead. The course was slightly long as rope barriers were in use on two corners to give the trampled grass a break. Lap splits had been 9:26, 9:26 and 9:48. Next Saturday I'm racing 12k on the same course — man is that going to be hard!

The rival who is hard to beat

Half Marathon Eve 5k Race

I'd been looking forward to the Canberra Half Marathon Eve 5k as an event I'd try to peak for and run as fast as possible. My expectations crashed on the Monday prior to the Saturday, 23 May race date. I was warming up for a Speedygeese session at Parliament House when I tripped on the most minuscule step from grass to a concrete path. Down I went, landing heavily on my left hip and knee (but  being aware enough to keep my Garmin hand from smashing into the ground).

No running for two days (stiff and sore) then still bothered during a treadmill run on the Thursday. My confidence was shot well before jogging a short warm-up on Saturday afternoon. I started next to Brian Wenn, a rival of mine who has always been very hard to beat. When I was in my twenties it was virtually impossible — Brian was a sub-35 10k runner when I was running 37 minutes. As we aged, the performance gap narrowed (helped by Brian's injury-prone stop/start training leading to him spending more time on the golf course and less on the running tracks and trails). Brian is 66, so more experienced than myself to the tune of eight years. Is that why he's so good? His recent form was a little intimidating — 22:14 for the Stromlo 5k in March.

We raced off, together for the first 400 metres, in (distant) pursuit of the fast starting Jim (who would split 4:17 for the first kilometre). Brian gradually edged ahead, metre by metre. I was running ragged, feeling close to my limit. After 1k I found myself closing on a couple of kids and Jim. Woohoo, he's slowing! But not Brian! The third k up the little hill past the Yacht Club was my slowest, but I was now holding the gap to Brian. On the return journey there was nothing I could do to close in, even though I passed a slowing young boy. This race is hard! Even though I was unaware of time splits, I felt we were running quickly — faster than the "I'll be happy with 23" Brian declared on the start line. The last k was a slog but I still 'sprinted' the grass finish straight. 29th place (out of 56 finishers) and 22:55, with Brian running 22:46. Another 'loss', but it had been good fun. Love racing!

Afterwards, the Garmin showed my splits: 4:32, 4:34, 4:49, 4:34 and 4:24. It had been a lovely warm, late autumn afternoon race (more to my liking than the freezing Parkrun early morning starts). A week later, my hip and knee are feeling normal and I'm looking forward to more battles with Brian — hoping we can both edge down to a sub-22 5k.

 Myself (yellow shirt) and Brian (blue) shortly after the start of the 5k

Passing Jim between 1 and 2k. Brian's gone!

Brian finishes 9 seconds ahead, with Jim in the distance. [David Appleby photos]

Two good Parkruns and a Cyclocross race

On the 18th of April at the Tuggeranong Parkrun I was racing Geoff, Julia and Scott. All three started fast (too fast I thought), and had a good lead by the 1k mark. My split there was 4:30, so right on Parkun PB pace. I tried hard, more or less holding the gap to Julia and Geoff until 4k, while gradually closing on Scott. Geoff took off and ran a very good time for an almost 67-year-old of 22:06. Julia finished 10 seconds back while I got close to Scott (22:37), finishing in 22:45. A good time for me, but not great. I'd define 'great' as sub-22 and 'very good' as 22:15.

The following day I rode in my second cyclocross race, which used the Narrabundah Velodrome infield and surrounds. Love it! Love it! Love it! If I'd been born in Belgium, cyclocross would have been my sport. It has all the things I like in racing: Nice and short (20 minutes to an hour); the thrill of speed and close competition; the need for skill and technique; relative safety (no rocks or trees to crash into if you get it wrong, like mountain bike racing); not too much mud (we're in Australia!) and a supportive friendly atmosphere. It's the cycling equivalent of the 3k steeplechase and traditional (fence hurdling, creek jumping) cross country running. Although I was feeling a little off-colour that morning I still enjoyed myself — finishing 9th in C-Grade out of 15 riders (12 men and 3 women). The only problem with cyclocross racing in Canberra is not enough races!

On the 2nd of May, back at Tuggers for the Parkrun, I was racing young Isaac again. The poor lad wasn't feeling the best and I was much closer to his heels than the last time we raced. Jen ran a few metres ahead, encouraging him to get a move on and try to run a PB. I closed to within 20 metres on the bridge before the 4k mark but was unable to increase my speed in the last kilometre. Another win to Isaac! 22:30 to my 22:41. I placed 30th out of 180 (quite a small field for Tuggeranong, due perhaps to the inclement weather). My splits were even once again — 4:35, 4:30, 4:34, 4:32 and 4:30. I'm confident if I keep at it there will be a race where 4:27 k splits are doable.

GoPro camera view of my race (just the one crash)

Chasing Isaac to a Parkrun 5k PB

It was a stunningly beautiful morning down at Lake Tuggeranong on Saturday. Conditions were perfect for running fast: cool (about 10 degrees C), dead calm and sunny. I was determined to run a course PB so made a point of having a rest day from running on Friday and only cycling an easy 24k. My warm-up was a tad shorter than ideal (1k of jogging rather than 2 or 3) but the legs felt good during the four strides.

As it was 'Australian Running Festival' weekend, start congestion was less than usual — there were 232 finishers rather than the 300-plus of a normal Saturday morning. I placed myself (a little impetuously) three rows back from the front and lost no more than 2 seconds crossing the start line. Started quickly then settled into a steady pace out of the park. Passed my mate Jim earlier than usual at the rowing pontoon (600 metres) then smoothly negotiated the left-right-left corners near Maccas.

Just beyond Maccas, Jen and son Isaac ran past — "I think we'll run with you" said Jen. If I can keep up was my immediate thought! And so it transpired — Jen and Isaac put about 40 metres into me over and off the footbridge. My legs, energy levels and breathing were all okay so I kept the speed at what I presumed was about 4:30 kilometres. Jen was obviously doing it easy (being a sub-20 5k runner) and was encouraging 11-year-old Isaac to keep a steady pace. Their lead was reducing up to and beyond the turn, but ever so slowly. On the downhill run to the 4k mark I started to feel confident of 'victory', closing to within 10 metres. I was psyched up to run a strong last kilometre. I ran hard, but Isaac surged with 800 metres to go and the elastic was broken. Although the 'race' was lost, I kept running hard, managing a modest sprint off the last 'speed bump' into the park. 30th place and 22:31 — a new Parkrun PB!

Isaac had run a 2-minute PB of 22:18, a fantastic run. I was feeling happy with my time and excited by the thought of running faster in coming months. I'm sure the cycling and sessions of 'strides' are making a difference. My only worry is the sharp drop-off into lactic acid pain (which I also notice when cycling). I don't have any leeway — 4:30 ks in the middle of a 5k feel fine but if I push just slightly faster my legs start protesting. I'm not quite sure what to do about that.

Jen and Isaac surge away from the old wombat

Wear a Speedygeese shirt and you'll run a PB!

Happy running friends after the Tuggers Parkrun

A Parkrun PB, cyclocross race and a tired 5000m

I raced in the ACT Vets' 5000m Championship last night — it was one of those awful races where the wheels fall off very early. After passing 1k in 4:31 (way behind Kathy, Roger and Geoff), I realised the pace would have to slow dramatically if I were to keep running. I was tired and feeling off-colour. I dragged myself to the finish at a much reduced pace, placing 20th in 23:57.17 — well off my goal of 22 minutes. This was disappointing as last Saturday morning I'd run a PB for the Tuggeranong 5k Parkrun.

I was quite excited after Saturday's Parkrun — not only had I run a Parkrun PB, but the racing itself was fun. I was psyched up to run quickly and positioned myself closer to the front row of the corral, losing only 2 seconds before crossing the start. There was the usual chaotic shuffling of bodies after the start, then I settled into a nice smooth pace, passing my mate Jim unusually early — near the rowing pontoon at 600 metres or so. Just beyond the 1k mark Adam drew up beside me, saying "We're on!" which I knew to mean 'on for a sub-23', Adam's PB goal. I followed Adam over the footbridge, around the ess-bends and under the road bridge, drawing beside him up the little incline before 2k. I was feeling good! Caught up and overtook Sophie before the U-turn and was surprised to see Adam just a few metres behind. He pushed ahead on the return journey but I was able to draw alongside on the little downhill to the 4k marker. This was where I began my 'run for the finish', passing (and keeping pace with) some younger men and women. Over the little hill into the park I sprinted for the finish — 22:38! Yes! Very happy with the time and the race. Average heart rate had been 145 and splits: 4:37, 4:33, 4:32, 4:33 and 4:34. Adam ran well for a PB of 22:50.

That afternoon I rode the mountain bike in my first ever cyclo-cross race. What fun! The course was bone-dry and dusty, unlike European cyclo-cross races which often traverse stretches of thick mud or slushy snow and ice. This course had many sharp turns, made slippery by leaf and bark litter and four areas where jumping off and carrying your bike was needed. Three of these were over low hurdles, about 30cm high and one was a very steep off-camber U-turn (which some skilful cyclists were able to ride). As a beginner, I was in the C-Grade race along with other novices and slower riders. I think there were 11 or 12 riders in our race. The race was '20 minutes plus one lap' — quite short, so no surprise the start was fast. I was left in a cloud of dust and only had one rider behind me at the first set of hurdles. After that I made up time on the turns and 'off bike' sections, passing riders and eventually having a good race with the lady who came 2nd and another old bloke. The bell was a little soon for me (being more of an endurance rider) but I managed to pass the lady and old bloke on the last lap. I know there were five riders behind me so maybe I was 6th or 7th. Anyway, it was great fun and a sport I'm keen to try again.

Cross country and track racing

My running (and cycling) is going well. I'm comfortably managing to do around 40 kilometres per week of running and 220 of cycling. I reckon the cycling is keeping my aerobic condition at the level it would be if I were running twice that much and doing no cycling. I'm enjoying the cycling — it's fun and less sweaty than running. In the past two weeks I've had a couple of races that excite me to the possibility of running really fast. For me in 2015, 'really fast' is 22 minutes for 5k. A time that once was so easy!

The first race was a cross country 'Summer Series' event at Barrenjoey Drive — 3 laps for 5k around a dirt road and bumpy, sandy track course near Lake Burley Griffin. I felt good during the race, running evenly, catching and passing people during the second and third laps. Maria said afterwards "You're running well!" My time was 23:29 at an average heart rate of 143, only marginally slower than the 23:17 I ran in February 2012 (AHR 148). Four weeks after the 2012 Barrenjoey I raced a 5000 on the track in 22:14.

The second race was the 'Pennington' 3000 metre event on Thursday afternoon. It was an 'age handicap' with start groups based on WAVA A/G % tables. I took off with Roger as Sue was about to complete her first lap. Rog bolted, so I settled into my 'run-by-feel' race pace with Sue breathing down my neck after her first lap. I gradually cut into Roger's 30 metre lead over the next 2k. Sue went past when she had 1 lap to go (2 for myself and Rog). I got to within 3 metres of Rog but he sprinted hard over the last half-lap, beating me to the line by 2 seconds — 13:22 to 13:24. Not a brilliant time, but it was a warm afternoon and I'd felt good during the race. Really good! Cross country and track racing are the two types of running I enjoy the most. I'm looking forward to further solid training before the ACT Vets' 5k Championship in a month's time.

 Cycling back along the Tuggeranong Parkrun course after volunteer duties

The most exciting thing I've read about running in a long time

A very long time! I've been following the running career of American 2:14 marathoner Nate Jenkins for many years. He has kept 'training diary' style blogs on various websites (including Running Times online) and has recently resurrected his own blog. He tweeted two weeks ago about one of his blog posts titled 'Strides' — immediately I followed the link and my eyes widened; brain ticked over (slowly) as I read words that made so much sense, thinking to myself: Yes! Yes! Yes!

I expect you'll click the above link to read all about strides and return to this post later. That's okay. Do it!

Strides are very short runs. You jog into them, accelerate over a distance of 75 metres or so to 'near top speed' then ease off to a stop. You then walk until fully recovered (this depends on how fit you are) and repeat. Nate mentions the numerous benefits that come from running strides regularly and often —"every single day if you can." In the 'old days' I used to run strides prior to every track workout and race, which would be roughly three times per week. I've done six 'sessions' of strides (mainly following runs or races) over the past two weeks and am starting to feel some fluidity returning to my running movement.

Strides also fit in perfectly with my mostly steady MAF heart-rate zone training. Being so short (and untimed) they're not stressful in the least. Lactic acid isn't produced and my heart-rate during a stride (if recovery is sufficient) only just reaches the top end of MAF heart-rate (around 130 for me (about 80% of my 162 maximum). After 100 metres of walking between strides my heart-rate has recovered to around 94. My intention is to run strides following every run (and before races) if I can. I'll let you know how it goes.

Strangely alone during the last k (4:36 split) of the Tuggeranong Australia Day Parkrun 5k on a very warm and muggy morning.

4th place at the Bowral Parkrun

Yesterday I raced the Bowral 5k Parkrun in the beautiful Southern Highlands of NSW. Seven runners from Canberra made the trip — Jim (driving), myself and Bryan leaving at 5AM for the 2-hour journey to Bowral. We'd had a lot of rain on the Friday and overnight but thankfully the day remained overcast and mild. In the carpark of the Briars Country Lodge and Inn (run venue) we met the famous Norma Wallett (W85) as well as Ruth and Marg, having already surveyed the notorious damp grassy 500 metre finish hill.

At the start, Jim took off like a man on a mission to break the M65 course record, vying for the lead of the race down the grassy slope towards the bikepath by the river. 'Go Jim!' I thought, 'he can't last at that pace!' I settled into a smooth rhythm once on the bikepath, running in step with a young girl for quite a while. Jim was a good 150 metres ahead, but starting to fall back through the field. I caught up to Jim well before the turn on the out/back course and then tried to catch other runners. Ran with a young bloke in a black shirt for quite a while (Luke I see from the results). On the run back towards the grassy hill we were slowly catching the first lady (Lorraine). Half way up the hill I overtook Luke, then Lorraine with a 'sprint' over the last 100 metres. 4th place! 24:13 was my time (ave HR 143), but the course was considerably harder than the Tuggeranong Parkrun!

Others in our group ran very well — Norma's time of 35:20 was just outside her W85 course record; Marg broke the W65 record; Bryan the M70 record and Ruth was within shouting distance of the W60 record. Before driving back to Canberra we celebrated with breakfast at Maccas in Mittagong.

I'm happy with how 2015 has kicked off. The previous week I ran 23:23 at the Tuggeranong Parkrun on a warm, humid morning. My running goal this year remains the same — to race 'a good 5k'. Yesterday was a good 5k, but the finishing time was less than good! I'm confident of running under 23 minutes soon, but the ultimate goal of a sub-22 Parkrun "isn't meant to be easy!" as my old running mate Malcolm Fraser once said. I'm very much looking forward to enjoying the process of trying to achieve that goal. After all, that's what it's all about.

 Jim finishing the Bowral Parkrun!

The amazing Norma Wallett races up the grassy finish hill at the Bowral Parkrun

Happy Canberra group after the Bowral Parkrun

Finishing 2014 better than 2013

I'm home recovering from a suspected viral/sinus infection, so have time to write what will be my last post for the year. Looking out the window, the weather looks pretty ordinary (windy, wet and humid), so I'm not minding too much being away from exercise. Well, being a little Obsessive/Compulsive I am! But anyway...

I finished 2013 babying a nasty right calf injury after making a good recovery from the right arm DVT problem in May. This year I'm shaking off a viral infection, so some bittersweet synchronicity  in play there. In 2013 my fastest 5k (on the road) was 22:46 in April before my health problems. Most of 2014 has been spent 'getting fit' again — helped hugely I'm sure, by taking up cycling as cross-training (and for fun!) late in the year. I'm feeling in fantastic aerobic shape — just have to talk the muscles and tendons into keeping up. I need to overcome my inclination to limp (caused I'm sure by 'running through' many niggles).

The video below is from the Lifeline Majura Parkway 5k Fun Run. You can hear my mate Jim encouraging me (he'd raced the earlier 10k). It was a beautiful day — hot and sunny, unlike today. I was given the ego-boosting result of 19th place (2nd 50-59) out of 568 finishers :) My fastest 5k of the year was the 22:54 Parkrun on 4 October. Love the Parkrun! Very happy with that race, although well short of my 21:59 goal for the year. The thing is, I feel incredibly fit at the moment (ah, before this illness) — running the Stromlo 5k as a tempo run (in hot weather) on 2 December at 4:53 per km (and a low for me, 678 heart-beats per km). I'm relishing the thought of racing in 2015.

Hope anyone reading this is doing well. If not, all the best for achieving your goals in 2015. See youse all next year!

My Official Finish Video

Vineyards enjoying a lovely warm day