Some good numbers
I've been enjoying running these Tuesday evening races with something in reserve. Recovery is therefore fast — I can do a normal run the following day — and I feel like this level of effort is building up my training and racing fitness. My next 'all-out' race will be on the 29th of March at the ACT Vets' 5000m Championships. I'd like to break 22 minutes in that race and go as close as possible to my M50 PB of 21:29.58. I'll do some sharpening interval work of the type suggested by Canute (5 x 1k with short recoveries) before then.
One thing that's helping to elevate my confidence are the numbers I've recorded for a few recent training sessions. Numbers that take me back to 2008 — the year of my M50 3000 and 5000 metre PBs. At that time I was running my Tharwa Drive Bridge 8k course at around 700 heart-beats per kilometre. For example, on the 6th of February I ran 42:31 at 691 heart-beats per km and on the 13th of February 41:07 at 694 heart-beats per km. On Friday just past I ran an easy 45:58 (ave heart rate of 122) for 701 heart-beats per km. So that's a good number, especially considering that faster running is more 'efficient' (there's better elastic recoil of the muscles/tendons when running fast). I recorded another good number during yesterday's long run with the Speedygeese. I ran 15k at 5:33 per km (716 heart-beats per km) in which the 12th kilometre was covered in 5:00 at an AHR of 139 (695 heart-beats per km).
The final good number (or silly and inconsequential number depending on your viewpoint), is that today marked my 100th consecutive day of running. Yes, a running streak that started on December 3 last year. I'm not sure when it will end, but thus far I'm feeling fine!