Wednesday, January 18, 2017

1984 Part 2 of 4 : A Running Life in Canberra

I've covered the 1984 Canberra Marathon before which doubled as the Olympic trial. It was unprecedented in the depth of a marathon held in Australia almost entirely to to Deek being the best marathon runner and world record holder. Many locals ran their long Sunday run with Deek in the old Stromlo forest hills. The period 1984-1987 was a golden period in Canberra. ACT Masters records still exist in the distance events. It was normal for many of these Masters athletes to be clocking up 160km+ weeks regularly. AIS was at it's peak for distance scholarships. Across all the middle and long distance races scholarship holders and visitors were racing. 1984 Olympic in LA were coming up, as was the World Cup event held in Canberra in 1985. More on that later.

Of me: I settled into a training routine of 140km or 10 hour per week soon after arriving in Canberra. I joined North Canberra Athletics Club which gave me access to a training group run on a Wednesday of 16-20km at around 3:40-4:10/km with some of Australia's best runners. I only once did a long group run with Deek through Stromlo forest on a Sunday. I was poor and had no car. Typical sessions in the week were 3 minute intervals, hill intervals, shorter intervals and long slow runs. I mixed in some low key orienteering events as well and rode a bicycle sometimes. I seldom raced. The results were good or bad. My only trip for the year (other than to Sydney) was to Tasmania for the Easter 3 Day Orienteering Championships near Bronte Park. I didn't do well. In Sutherland2Surf after 7 months hard training splits of 8:27 3km, 14:27 5km , 30:10 10km on the way to 33:50 11km, my best run to that point.

Some images, press clippings and such up to City2Surf 1984 as well as current ACT masters records. Check the records in the period 1984-1987..

ACT Masters Track : 1500m ; Keith in Bemboka

Keith in Bemboka 4 x 4 minute efforts (distances covered 1050m, 1100m, 1000m, 830m) on undulating gravel road. He began and finished session with usual jog plus 5 x 120m in 22-24 seconds.

The heatwave is over for a few days. It's been difficult to get all the running in and dangerous if done in the afternoon. I've had to wait until 7pm some evenings to complete the running for the day. I'll still manage 120km this week but it's not been high quality or enough longer runs.

This evening track resumes for ACT Masters. I'll do a long warm up including some 200m-300m strides at 1500m pace. 1500m is scheduled for 7pm and it will most likely be windy. Steve is running as well so we should be able to help each other. See how that goes. We will be a little rusty.

Sunday, January 15, 2017

1500m Set : 4 x 600m XC Intervals

At Stromlo early, weather cool with no wind. Just Steve and myself

The set: 2500m warm up (I slept in, no warm up), 5 x 100m strides, 4 x 600m (1:50, 1:48, 1:46, 1:45), 3000m warm down. Steve was doing all the pacing, averaged under 1:48 over the set. Again that's his best set of this type this prep. I was 1:57 on the first effort, then able to keep up.

Of me: Two slow runs yesterday with a few strides thrown in, 18km in total and only 100km for the week. This morning a little cautious after the thunderstorm linked asthma attack on Saturday morning. I still have some gunk in my lungs, breathing not quite normal yet, legs are very good.

Track racing resumes on Thursday. I plan to run a 1500m as a first effort.

Yesterday Keith in Bemboka ran 15km on his longer run, another step forward on his recovery.

Saturday, January 14, 2017

Saturday Ketchup

Keith in Bemboka 4 x 110m strides 24 seconds, 4 x 4 minute efforts with 2 minutes jog recovery. 13km all up today, another step forward for Keith.

Steve at Park Run 5km in 18:12. Splits: 3:26, 3:35, 3:40, 3:46, 3:36 with last 400m in 74 seconds. Solid.

A couple of fail days for me. Missed a session on Friday due to sore knee and late thunderstorm, only 20 minutes done in morning. Park Run this morning I had an asthma attack (I am not asthmatic) due to fungal inhalation from either previous evening thunderstorm or residual in the morning after. I warmed up well prior to Park Run, ran 5 x 100m hill strides and suffered attack in first 200m of run, continued for 1500m before stopping twice and coasting home in 19:30ish. Very scary, I wasn't well for hours after. Pulse was normal, breathing was very difficult. I confined myself indoors until symptoms subsided in the afternoon.

In the late afternoon I hung out at the lake with friends and dogs. I'll test things out tomorrow morning before making plans for the rest of the week.

Thursday, January 12, 2017

1984 Part 1 of 4 : A Running Life in Canberra

I'm not sure why I spent the most of 1984 in Canberra where I live now but I'm sure it had much to do with 'Deek'. On the other side of the world Seb Coe, Steve Ovett and others had been doing their thing. Virtually everything about running had an influence on me but there's no way my 22 year old head could rationalise any of it.

When I arrived in Canberra I was poor, had just quit my first occupation and owned a place of my own on the outskirts of town. I fueled on pasta and mushroom soup.

My source is the Canberra Times newspaper archives. I'll explore why where I live now is a special place. I might explore what could have been and it's not about me.

January to March 1984.

Wednesday, January 11, 2017

Stromlo XC Intervals : 5 x 3 minutes + 200m ; Keith in Bega

Early this morning at Stromlo. Weather perfect for running, cool at 13 degrees, no wind, partly cloudy. Just Steve and myself.

The set: 2500m warm up, 5 x 100m strides, 5 x 3 minute efforts on undulating 2500m loop with 30 seconds jog/stretch recovery leaving 200m in 34 seconds to finish 5000m. 2500m warm down. Pace was quick for both of us. We covered the same distance as last week in the same conditions.

It's been very hot here and will continue to be like that for a week or more. I'm still managing 120km each week. It's very draining on the body. This morning was a welcome relief in the cool air.

Next effort will be on Saturday, a jaunt out to a local Parkrun 5km event. I should be able to get some strides on track done either this afternoon or on Friday.

Keith in Bega one of his comeback sets on grass track: 3km warm up, 5 x 100m strides (20-21), 5 x 400m with 200m jog recovery (85, 86, 83, 87, 84), 2.5km warm down.

Monday, January 9, 2017

1500m Set : 4 x 600m XC Intervals

At Stromlo early, despite that very warm to hot, humid, no wind. We've had a run of hot days and more to come. I'm now getting all of my running done before 9am. This morning with Steve at 6am, Helen at 7.15am. Basically the same set.

Set 1: 2500m warm up, 5 x 100m strides, 4 x 600m (1:49, 1:47, 1:45, 1:44), 3000m warm down. Steve was pushing me until the last effort, still averaged 1:48 over the set. That's his best set of this type this prep.

Set 2: 2500m warm up, 5 x 100m strides, 3 x 600m (all in 2:20s), 3000m warm down. Helen had a rib cartilage injury, quite painful for her but did no further damage.

Next set on Thursday morning with 5 x 3 minute efforts, 30 seconds jog/stretch recovery. I'm sitting on 120km last 7 days and will be until the hot spell goes away.