another good week down and now things are really starting to progress as my training gets quicker and the volume is decreasing.
After the intercounties it was 6 x 300 on the the wednesday which went ok till the last rep- solid av of 40.7 so ok in crappy weather, Next morning i did some sprint picks where you run fast and pick up 30metres before easing off. This was 10 x 90m in total with walk back recovery, in the evening it was the normal 4miler easy with the dog. An easy day friday as pace making a big mile race in ireland on the saturday. Early flight out from bristol at 8am saturday morning and in that time managed to lose a whole wallet of cd's -great! got to the track 3 hours before so just did some drills and then chilled out. The pace was for someting around 3:00 at 1200m which i knew i could no, it was just a chase of going faster if someone wanted. I was ment to have help to 400m ,but he last 200m (just) so i clipped out the next few laps solo and felt great. Hit 3:00 at 1200m if not slightly under and felt easy, so good that i thought everyone behind must be feeling even better and would kill the last lap. As i stepped off the track i knew i should have stayed in the race as the winner ran 4:01.0 and i know i could have run sub 4 if i had stayed tuned in to the race! we nice to know and left me feeling good for the next few sessions. 10 miles on the sunday, then 5 x 800m (90rec) on monday morning av 2:08- and then 5 x 400m (4rec) tuesday morning av 55.2 but pleased with last rep of 53.3- which showed me i am getting back to my best and cant wait for watford bmc to roll on as feel ready! |