A hot 3000

I ran in my first 3000 metre race for the year on Thursday evening. It was a Dog Day Evening — 33°C (91.4°F for Imperial readers). I'd spent the day working in higher temperatures, so was suffering an alleged "attitude problem" before the race even started.

I ran with restraint in the early stages, zeroing in on "slow Stromlo km repeat pace" — 4:10 for the first kilometre. Inexorably I drifted further behind the Katie/Geoff group, running a second kilometre that was more like 10k race-pace (4:28). With just over a lap to go, Bronwyn came flying past (on her way to a 15 second PB), so I chased with all my legs had (not much), finishing with a time of 13:00.05.

I'm fairly philosophical about the result. My hot weather racing has never been pretty. The effort was there, but the speed was absent. I should have a better idea of how I'm going when this heat-wave subsides. This morning I ran 5k at tempo effort on the lovely manicured grass at Stromlo which compared favourably to a similar session this time last year. Before the run I watched Australia's best distance runners racing for a place on the team for the World Cross Country Championships. Local runners Marty Dent and Emily Brichacek were inspirational, winning the senior men's and junior women's races.

Stromlo's dam was more inviting than it's manicured grass this morning

Collis Bermingham and Lee Troop lead after 2k with Marty Dent in 8th place

Dog Day Afternoons

This heat is starting to get to me. Canberra summers are supposed to be mild. If I wanted heat I'd move to Queensland! For the last few weeks, maximum temperatures have hovered in the mid-30s Celsius (95°F). Attempting to do quality training in those temperatures is no fun at all. As for racing any distance longer than 400 metres — forget it!

I must be going mad, as I find myself pining for a location-swap with up-over runners like Julie and Mike, who in a bleak northern winter are battling through snowy blizzards and slipping on icy footpaths.

The 11:39 plan is stumbling along, although my intervals at Stromlo are yet to produce the desired 3k race-pace speed. As the mercury rises, my times are becoming hysterically slower. On January 10 — 3 x 1000 metres in 3:53, 3:54 and 3:58. On January 17 — 3:58, 3:59, 4:05. On January 24 — 4:04, 4:00, 4:03. Yesterday — Speedygeoff decided to do something different — 1000, 2000 and 1000 metres. My times were 4:10, 9:23 and 4:13.

Thanks all for your thoughts about my training plan. Bob from Tokyo suggested taking scheduled rest days (one per week) as a way to ward off injury. Now Bob's a very fast runner (1:23 for the half marathon at 60), who's also training for a sub-3 hour marathon. In the 80s I used to always take the Friday off before the weekly Saturday cross country club race. However when I started running 7 days per week, my times improved. Now as a 51-year-old runner, I try to listen to my body, and do take a day off if I feel I need it. I am inclined though to perhaps schedule Friday for very easy running of 4 to 6 kilometres, instead of the 12 to 14 I've been doing.

I hope everyone has a great week. Stay cool!

In Death Valley it's 46 Celsius in the shade. In Canberra it's 10 degrees cooler!

The 11:39 Plan

Thanks all for your suggestions, encouragement, and stirring (Scott and wannabecoach), over the ruminations in my last post. It's time to type up my training plan for racing 3000 metres in 11:39.

Being a creature of habit — work, play, running with people, solitary runs in the bush — I've decided to go with a weekly plan. One of my sisters (the good-looking one with the American accent) gave me some books for Christmas. The one that I'm reading now is "Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach" by Brad Hudson. I'm not sure that I'll exactly follow one of Hudson's Adaptive Running plans, but there are some good ideas in the book that I hope to use, such as short hill sprints and peaking by increasing the amount of running at or near race-pace.

My weekly plan is also inspired by Constantina Tomescu-Dita's one-week plan which she repeats year-round with, according to Running Times, only slight variations for the season and distance from a goal race. As Canute and Mike have pointed out, consistency is one of my strong points, so I hope to retain that consistency and gradually tweak some of the training sessions. Following is a draft of my training plan, and I'm open to suggestions, even if you say "throw it in the bin and take up lawn bowls".

Monday - 16k with the Speedygeese (optional 4k at tempo or upper aerobic pace) - aerobic support
Tuesday - 10-12k from Calwell including steep hill sprints, and/or 'sprints' on the track (optional short easy run in the morning)
Wednesday - 14-16k flat, easy - aerobic support
Thursday - Short race (400, 800, 1500 or 3000), OR 10-12k at Calwell including drills
Friday - 12-16k easy (perhaps in two runs) - aerobic support
Saturday - Intervals at 3k race-pace (such as 3 x 1000 metres)
Sunday - 14-20k easy (perhaps in two runs) - aerobic support

Goal Setting for Runners

I've procrastinated too long. I need to set some race goals for 2009, and they're in this post. Does anyone else have the same trouble with setting goals? Last year I decided on the singular goal of running 11:07 for 3000 metres. At the time of my aberrant goal-setting, I really thought I had a chance of running such a time. It didn't happen.

I've got to say it was much easier setting goals when I was new to running. 25 years ago the PBs came my way with relative ease. I'd just select a goal that was faster than my current PB and aim for that. The toughest challenge I set myself was to break 10 minutes for 3000 metres. At the beginning of 1987 my PB was 10:24. I wanted to run "9-something" for 3k. As luck would have it, I had the opportunity to race weekly on the track throughout the year. My sequence of times were: 10:27 (March 19), 10:18 (April 2), 10:16 (April 16), 10:09 (May 14), 10:15 (June 3 on grass) and 9:56.5 (June 11). Finally, after 5 months of hard training and racing, sub-10! That time remains my lifetime PB for 3000 metres.

I like racing the 3000. This year I've lowered my expectations, which goes against my nature to aim high — "It's better to shoot for the stars and miss, than aim at the gutter and hit". Bill commented last post that I should stop being so hard on myself. Thanks Bill — training and racing with a more relaxed attitude sounds like the way to go. This year I'm aiming at the moon — still high, but I believe the 2009 version of myself has more than half a chance of landing on the moon.

Here are my racing goals for 2009:
3000 metres in 11:39 (main goal), 400 in 71, 800 in 2:42, 1500 in 5:34 and 5000 metres in 20:40.

20 seconds

I raced the 1500 metres at the combined ACT Masters/Interclub meeting last night. The only redeeming feature of my race was the absence of a sagging third leg, which no doubt will humour Steve in snowy Tokyo, as he savours yet another schooner of Belgian Tripel beer. My salchows for the 4 laps — 93, 96, 96 (sag-free), 70 (last 300 metres). Charlie Eppes will tell you that adds up to 5:55.56. Just over 6:21 per mile pace for a measly 1500 metres.

There were three heats, and Gerard Ryan, the ACT M35 record-holder with 3:55.43, was his usual cheery self as he marshalled the competitors. "You can all run C-grade!" he enthused, counting the remaining 18 runners after A and B-grades had been allocated. I positioned myself towards the outside of the starting line, next to Spody. His acceleration was characteristically slow, and I thought the pace was about right as I followed Spody to the first bend. As we ran into the home straight, he overtook a couple of runners while I sat behind them into the brisk head-wind. I pretty much followed Geoff S for the rest of the race, before he blitzed the last lap with natural 400 metre speed.

I was disappointed with my time. I ran off into the bushland behind the stadium for a solitary warm-down. I was mad about the difference 20 seconds can make. That much faster and I'd have been glowing for days, pleased to begin a new year with an M50 PB. Instead, I was gloomier than John Howard on election night. When I finally returned I was lucky to see a number of geese running brilliant 400 metre races. It looked fun! I've decided to race at least one 400 before the track season is over. If I can get to within 15 seconds of Susan's sub-60 PB I'll be extremely happy! I still haven't formulated any goals for 2009. I have decided to give the 10,000 metre race next Thursday a miss, and run the 3000 instead. Until then, I'll whistle a happy tune while training, as I dream about finding my own style, and running fast races. I hope everyone has a great weekend!

Two rights and a left

I was going to title this one "2008 was great mate" — but I worried if it was ever read by Kate, she might become irate. Before talking about the year that was, I'll tell you a little about Kate...

She ran with us at Calwell for most of her teenage years. She loved running and racing. She always smiled at our silly welcoming rhymes: "Are you feeling great today Kate?" or "We've had a debate, and it's your fate, to run hill repeats Kate." She was a talented middle-distance runner, clocking 5:03 for the 1500 metres as a 13-year-old. Various injuries and illnesses meant her performances as a junior runner went sideways. Now in her twenties, she works as a personal trainer and runs for fun and fitness.

My 2008 has paralleled Kate's racing career. I finished the year with results pretty much the same as they were at the start. Well — both my 3000 and 5000 are actually a little slower. I believe I can scrape a slight M50 PB in the 3000 before the track season finishes in March, but it would be nowhere near 11:07. That singular goal for the year hasn't been helpful. It was too far away. Would Scott aim to break 2:45 for the marathon before dipping under 3 hours? Next year I'll select a goal for 3000 metres that's more alluring.

Even though I didn't achieve my goal for 2008, I really enjoyed my running. It's all about the journey. Arriving is secondary. I hope you had as much fun as I did, and continue to do so in 2009. Keep writing about it, and I'll keep reading.

A barefoot 1500m race

Thanks all for your comments about my unlikely victory in the 5k last week. Robert Song's rang true — I'd rather have a memorable race against other runners that results in a PB, than win by "doing a Bradbury". On Thursday I raced over 1500 metres on the velvety grass of the Woden track. I was rightfully flung back to my usual mid-field position — placing 9th in 5:46.8 — 8.4 seconds shy of an M50 PB.

I warmed up in the Frees on legs that were again uncooperative. My confidence was less than effusive. I decided to run barefoot — I did much of my training and racing sans-shoes in the old days — I remember it feeling good and fast. The race went fairly well. I didn't quite have enough zip in the legs to go out with the small group of Gary, Dale and Heath (5:32, 5:34, 5:41). I concentrated on keeping the third lap from sagging too much, and was partially successful. My splits were 90, 92, 95 and 70 (300m). I'm sure I didn't look as good as Zola, but it was fun emulating her famous method of racing.

This week has been similar to the last — what I'd call "a good training week". There have been three hard days — two interval sessions and a race. The second interval session yesterday morning was run with the Speedygeese on the delightful grass of the "international standard" cross country course at Stromlo. We ran 3 x 1k with 1k jog recoveries. My times for the fast kilometres were 4:16, 4:08 and 4:02. I must say I haven't felt on top of my game for all three of the hard days this week. One day of easy running between hard days doesn't seem enough.

Doing my best Zola Budd impersonation on the grass track at Woden [Speedygeoff photo]

200s and a rare win

This is funny. I actually won a race on Thursday evening! The circumstances were curiously strange. It was a combined 3000/5000 metre event at the ACT Masters' track meeting. I had intended to compete in the earlier 1500 metre race but my legs were creaky, and complained incessantly during the warm-up: "I don't want to do this!" they whined in unison.

I relented, and told them "we'll run the less intense 5000 metre race instead". My decision was fortuitous — the field of 22 had been running for 7 minutes when rare summer rains started drenching the track. I caught and passed my rival Jim. I knew he was running the 3k, so wasn't surprised when he regained the place during the 6th lap.

After 3k I splashed on. Coming into the home straight with 4 laps to go I took a quick look around the track. I was the only fool still racing! All the other runners had bailed out at 3k. I was going to "win" (or come last) — take your pick. I'll call it a win, as for mid-pack runners, wins are rare. I crossed the finish line in a fairly pleasing 21:44.8 — not far from an M50 PB in a race I wasn't targeting for a fast time. Salchows — 4:11, 4:14, 4:22 (12:47), 4:33, 4:25.

It's been a happy week of running. 103 kilometres (64 miles) covered, including a half-decent race and some good 200s down at Calwell on Tuesday. The 200s showed a little speed at last — 39.5, 39.1, 38.5, 39.8, 38.1, 38.5, 38.3, 38.1, 38.7 and 37.9. If I can turn those numbers into 36 to 37s I'll be confident of running a respectable 800m race later in the season.

Grounded

I've had a fairly quiet week of training — four easy runs of 10 to 12 kilometres, one rest day, one struggle of an upper-aerobic run, and one track session. As is my habit, I ran the track session on the sumptuous grass at Calwell, using my lane — the one with the gentle curves — lane six.

The grass track at Calwell is my second home

I modelled the session on a few from Sky's blog. It was a mix of distances (200 metres, 500 metres, 1000 metres), and therefore speeds — from 800m race-pace to 10k race-pace. I ran three "sets" of 200, 500, 1000; taking a 2 minute walking recovery between repeats and 4 1/2 minutes' recovery between sets. It was raining lightly and comfortably mild, so pretty good conditions. My times for set one: 44.3, 2:02, 4:27. Set two: 42.7, 2:05, 4:26. Set three: 40.8, 2:05, 4:31. I found this a good session, as it combined some fast and moderate running speeds.

I want to keep doing some 800m race-pace training, as well as begin some all-out sprinting and short hill work. I think this might help reverse my tendency to run low to the ground. I'm too grounded! I'd like some spring and power in my stride, like that shown by Adriana Pirtea on the cover of November's Running Times.

I need to get off the ground like Adriana

Close

Putting it bluntly, my 10,000 metre race last night was a failure. I was attempting to improve on my M50 PB set in December last year, but missed by 28 seconds. I placed 11th (from 18 finishers) in 45:21.64.

The conditions for the ACT Masters' track race were pretty good for November in Canberra — about 23°C (73°F) and calm. I had a plan in my mind to try and run about 1:45 per lap (4:22 per kilometre), which, allowing for a slight fade, would result in a time of under 44 minutes.

Despite having an easy 3 days (including 2 rest days) prior to the race, my legs didn't feel fresh at all. The race was hard from the start, and that feeling lasted for each of the 25 laps. Initially I ran behind Dale for a couple of laps until I sensed he was slowing. I moved ahead and ran through the first kilometre in 4:23 — not bad, but it was feeling ominously harder than it should have. I picked up the pace a little, and could sense Nadine (breathing heavily) and Roger on my heels.

At 4k I started to slow, and Roger moved decisively ahead. There was nothing I could do to keep up with him. Nadine's breathing became quieter, so I was by myself through 5k in 22:14. For the rest of the race I was running alone, and wishing for it to be over. I thought I had enough of a buffer to come in under 44:54, but my pace drifted, and it was not to be. I was close to an M50 PB, but not close enough. To do it in January I need my legs to cooperate, and be feeling fresh and eager to run. Come on legs!

Salchows — 4:23, 4:20, 4:26, 4:29, 4:36 (22:14), 4:35, 4:42, 4:46, 4:42, 4:23 (23:08).