Three's a good number
Yesterday I decided to try one of the sessions from this program - aerobic repetitions at 10k race pace. I remembered that Jim often used the bike path next to the floodway for fast running. I didn't want slow numbers and this would be easier than running long repeats on the grass of Calwell. The plan was to do 3 x 2000 metres with an 800 metre jog recovery. I thought three would be a good number of hard efforts to get the feel of this session as I've rarely done repeats longer than 1000 metres. I set the Forerunner GPS to measure the distances.
For the first half, the session went quite well although try as I might, I couldn't get my 'current pace' faster than 4:30/km. The first mainly downhill 2km was completed in 9:12 - not bad I thought. I jogged slowly for 800 metres then took off again turning back near Monash after about 1400 metres. The second 2km took 9:11. After another even slower 800 jog I took off near the bridge for the last repeat. I was running slightly uphill, but worse than that, I was into a bloody headwind! The third 2km seemed to take forever, and it did - 10:00.
I jogged home thinking this had been a good reaquaintance with faster running. I'd managed to cover 6km at 4:44 per kilometre. Not quite 10k race pace but at least I'd made my legs move faster than they normally would on a Wednesday run. The plan is taking shape!