A sucky race, and feeling good
On Thursday I ran my 10k MAF test course at 736 heart-beats per kilometre, which is only marginally inferior to the 732 I recorded on 3 March. On the face of it, I'm not too far away from the 710 to 720 beats per km I was recording in '07 around the time of my M50 10,000m PB and 20:54 5k at Stromlo. But, I'm not sure... my mileage since the surgery has been about 60k per week (including quite a few rest days), so is the apparent aerobic improvement just due to having (relatively) fresh and springy legs?
My quest for springy legs is in its early stages. The only change to my training thus far (besides the reduced mileage) is to do as many of my runs at close to 5:30 per kilometre pace. This is about 82% of my 10k race-pace (if I could run 45 for 10k, which I'm not sure that I can!) — for a runner capable of 36-flat for 10k it'd be like doing regular runs at 4:23 per km (7:04 per mile). Not all that fast, but a pace that requires some springiness.