A 10k PB of sorts
Apart from the pleasing HR/pace data, on many outings my running is feeling good. When running I sense some springiness in the legs and am 'doing it easy' more often than not. Following Bob's advice in a comment on my last post, I ventured out to Stromlo Forest Park this morning and ran 3 x 1000m with 1k jog recoveries. The times weren't particularly flash (4:40, 4:37 and 4:28), but I felt like I was holding back a lot and running comfortably (my HR only got up to 153 on the last repeat). So I'm looking forward to my next serious race — not sure when that will be — perhaps a track 3000 at the first High Noon meeting in May.
For training, I've been running with the following pattern: Monday 8k, Tues 15k, Weds 8k, Thurs 15k, Fri 8k, Sat 15k, Sun 15k for a total of 84k per week. Effort-wise, I start each run with the intention of running at a 'good' pace (if the legs and energy levels are agreeable), which turns out to be around 80% of HR maximum or a pace of between 5:20 and 5:40 per kilometre. My overall weekly average pace would be a good bit quicker than it was a year or two ago. I'm trying to run with a springy quick stride, which I think is helping to (slowly) build some leg-strength. I'm watching the London Marathon at the moment and hoping Marty Dent can run the 2:12 he needs to qualify for the Olympics.