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