Calwell Oval - 20 laps in Lane 5
Distance: 16.1 km
Time: 77' 05"
Rate: 4' 47" per km
Weather: sunny, nice day, temp 20 degrees, humidity 30%, calm
Week: 16.1 km
Nov: 153.15 km
Year: Target 5000 km less ytd 4094.35 km = 905.65 km to go
Back to the lovely setting of the grass running track at Calwell oval. Last time there was in May and today marked the return. Over the winter and recently, the soccer players had taken over on a Sunday morning, and the little kids run there on Saturdays.
Beaut day today, so instead of just going out for an easy jog, I decided to ease back into the tempo running in lane 5. For those that may have forgotten, Ewen has use of lane 6, and I wouldn't like to tread on his toes.
The grass has been mowed, the rain on Friday night has the track in top condition, ran in bare feet as usual.
The run down from home was the warm up, 4 x 5 laps in lane 5, changed direction after each 5 laps, stops muscle soreness constantly going the same way.
This session I read in a running book is not really tempo running, but called "cruise intervals" . The idea is to get into a faster than normal rhythm and hold the pace. There is no fast speed except the last lap of the last set. Consistency is the name of the game. It allow the legs to used to a faster turnover especially good for down hill running off mountains, stops that quad soreness associated with down hill.
Kept the distance short today, next time I will increase that by another 5 laps and so on. Longest session will be around 40 laps later in summer. I tried to be under 2 minute laps in lane 5, about 440 metres each lap, and resulted in 5 lap times of 10'15" ,10'14" 10'01" and 9' 51" for around 2.2 km each set, overall around 4'30" pace.
Nothing too flash, good easy running, a cool down around the outside of the oval, then a jog back home.
I will now try to do a track session once a week, more likely during the week with a few Sunday events on the program until New Year. I like this session, not quite as good as 40 kms on a Saturday morning, but almost.