I ran my first interval session last Thursday on the now very soft grass track at Calwell. Nothing spectacular — just four 1000s at what I imagined to be 10k race effort. They averaged 4:32.5 and the recovery was a 1:55 walk. It was windy. I've entered two 10k races, which I'll regard as over-distance tests in my plan to race well at the 5000 metre distance. The first is on September 11 in Canberra and the second is on October 9 in Melbourne. I'd like to run something close to an M50 PB in Melbourne, so under 45 minutes.
With my running training, I remain extremely curious about the whole 'springy muscles' effect. Do springy muscles (and tendons) give one a 'free ride' when running? I know they produce a longer stride. Can one's training produce springier muscles? If one runs 'a lot' of weekly distance, do muscles become less springy? We all know about the classic 'marathoner's shuffle', which is quite efficient for running marathons, but not so much for racing the 5k distance. For myself, I feel that I'm well advanced in overcoming my marathoner's shuffle (even non-marathoners can run with a shuffle!). My training times/heart-rates are good, and for longer runs (12k!) 5:30 minutes per kilometre (8:51 per mile) is now a comfortable pace.