Calwell Oval - Kicking Grass in Lane 5
Nil - rest
4 x 5 laps - 9.0 km in 37' 33" at 4' 10" ave per km
Warm up jog - 650 metres in 3' 12" at 4' 55" ave
Jog mid session - 200 metres in 1' 00" at 4' 40" ave
Fast 2.5 laps - 1.15 km in 4' 07" at 3' 36" ave per km
Week: 11.0 km
Feb: 11.0 km
Year: 444.35 km
Back to the grass running track at Calwell oval for the first time in nearly a month. The slow down in race pace has showed a couple of times since then. The need for speed to counter the effects on long slow, sometimes walking pace on hills both up and down has resulted in returning to the grass.
Lane 5 is in really good condition, nicely short enough to not slow the running but still soft enough to provide some cushioning as I ran bare feet as usual on grass. Lane 6 looks like it need to meet an old friend again.
All alone today, the kids have gone back to school, a bit too warm to be walking the dog. I rode the mtn bike from work to the oval, distance about 6 km. That was the warm up. After the running, rode home for lunch and back to work, distance about 6 kms again, plus the ride to work in the morning and home at night, another 9 kms, good exercise day.
No need for a big warm up, just 600 metres or so to get the running legs moving. Then in to 4 sets of 5 laps in lane 5, changed direction after each 5 laps, ran bare feet. Great feeling to be free and easy in touch with the ground. Eased in to the session, 1st 5 laps in 9 ' 40" ( 4'17" pace), 2nd 5 laps in 9' 30" ( 4'13" pace), 3rd 5 laps in 9' 15" ( 4' 08" pace) 4th 5 laps in 9'07" ( 4'02" pace). A short break for a drink and recovery between each set, then a 200 metre jog around to the 1 km mark. Instead of a 5th 5 lap run, I decided to go a little harder and ran a 2.5 lap, 1.15 km time trial, not all out, just consistent again trying to maintain a speed. Felt really comfortable, 1.15 km in 4' 07" in lane 5 again at 3' 36" pace.
That was enough for today, I will try to get there at least once a week to rebuild the fast twitch fibres, neglected over the summer. I just don't race enough to maintain speed.
Bike ride home, lunch, then ride back to work via Pine Is for a quick swim. Beautiful, very few about there either, nice the kids are getting an education again.
I need suggestion on Saturday's run, weather forecast is a top of 39-40 degrees mid afternoon, overnight low of 18 degrees. Is Mt Rob Roy run too much with no access to water except Ewen's bird bath on the way home? What time to start or should we do the plan B run over Black Mountain? Help!!!