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Child Item

Year 4: "It's a game of inches"

Myles Splitz

Decided to chronicle a return to fitness as a reminder for the next year of where I am coming from and where I get to in terms of my running.

Currently injured and am unable to do any sort of running for the next few weeks so I am making due with what I can. Using this time as a pre-base phase doing what I can to boost the aerobic endurance before I get into base phase.

I upped my calorie intake dramatically out of necessity for injury recovery so I am eating like a horse but at the same time trying to not eat to excess given the decrease in activity levels.

Week 1

Monday - 30 minutes aerobic cross training at Z2 (approx 55-60% HRR)

Currently working off slightly outdated HR but I am unable to do any sort of testing in order to establish current values. Not ideal but only using as a reference for the time being till.

Tuesday - 20 minutes conditioning

Mostly body weight work with no upper limb movement. Again not ideal but good chance to focus on area's of interest before I return to ground impact stress of running.

Wednesday - 50 min aerobic cross training (alternating HR's between Z2-Z3, roughly 65-80% HRR for 25 min)

Despite the injury I am upbeat and have been taking my recovery even more serious than my training had been in the lead up. Hopefully the effort being put in to getting back on my feet will spill over into the training when I finally do get going.

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ariana`

Oooooh exciting times, love baby news! Best of luck hope all goes well for Mrs. T.

Younganne

Best of Luck L, exciting times ahead.

skyblue46

Baby75 wrote: »

Best of luck babies are great

And you know more than most! :pac:

skyblue46

All the best wishes in the world to you and your family. It's a fantastic time, enjoy it.

Baby75

Best of luck

babies are great

HelenAnne

Hope everything goes great for you and your partner. Exciting times!!

OOnegative

All the best L!!

AuldManKing

Swashbuckler wrote: »

I feel for you man but it'll be worth it. Hard to set aside the running when it's such a big part of your life but only temporary. It'll be worth it when you're getting pooped on at 3am.

Testosterscone wrote: »

Currently now on standby so miles cut back a bit.

I don't want all this baby malarkey interfering with my training plans.
"The main thing......." and all that.

Best of luck :P

Testosterscone

Swashbuckler wrote: »

It'll be worth it when you're getting pooped on at 3am.

Pretty sure that could be interchangeable with a rough college night out on Harcourt Street:p

Annie get your Run

hot buttered scones wrote: »

Best of luck!!

+1!! When I saw the update I thought there was news

Swashbuckler

I feel for you man but it'll be worth it. Hard to set aside the running when it's such a big part of your life but only temporary. It'll be worth it when you're getting pooped on at 3am.

hot buttered scones

Testosterscone wrote: »

Currently now on standby so miles cut back a bit, rather than just decrease training and lose fitness completely though I am trying to be creative and use time well to work on weaknesses so alot of mobility work etc to improve the chassis while the engine is getting a little bit of a breather.

Best of luck!!

Testosterscone

Mon Leinster 10 mile (See above)
Tues AM 3 miles rec (8.47 min/m) PM 6 miles rec (8.30 min/m)
Wed 7.3 easy (8.12 min/m)
Thurs AM 4 easy (8.37 min/m) PM 4 easy (7.58 min/m)
Fri OFF
Sat OFF
Sun OFF

Total Weekly Mileage 38.7 miles

Mon AM 4.2 easy (8.21 min/m) PM 7 easy (7.58 min/m)
Tues OFF
Wed AM 5 easy (7.50 min/m) PM 6.6 easy (7.50 min/m)

Thurs 5x0.65 @ HM effort w/ 75 sec rec
Paces 5.45, 5.57, 5.51, 6.02, 6.12

Fri OFF
Sat OFF
Sun OFF

Total weekly mileage 28.9 miles

Not the weeks to write home about. What I though was a bit of a bug following on from poor performance in Clontarf took a while to put my finger on the culprit (an issue that has raised it's head in recent years more than once in this log) might have been a combination

A small change at home and started to feel an almost immediate improvement and improved day on day then. Session wise took a bit longer. as was apparent with me dying on what was effectively a light reintroduction threshold session. Friday a major spanner in the works meant that first opportunity I had to run was 10pm, normally not an issue but as I was living off a caramel slice and coffee since breakfast at 8.30 was no point in trying to force it.

Currently now on standby so miles cut back a bit, rather than just decrease training and lose fitness completely though I am trying to be creative and use time well to work on weaknesses so alot of mobility work etc to improve the chassis while the engine is getting a little bit of a breather.

Testosterscone

This one wasn't pencilled as a PB attempt. We won team title last year and firmly focused on retaining that title however given that Bohermeen had seen me come through 10 mile marker bang on the PB (56.54) it planted a seed.

As mentiond didn't feel great the Sunday but seemed to pass as quick as it came on. Pre race food wasn't great as I had made the mistake of forgetting the supermarket was closed Easter Sunday and on late that day in work so no brekkie stuff in the house. Resorted to a petrol station brekkie (yoghurt, banana and a protein ball) not stellar but would do the job.

Conditions were miserable but spirits were high enough. Probably left the warm up a little late and a few drills shy of the normal warm up but wasn't too worried. Our strongest team in a few years meant that we were confident the win was there for the taking and all that was needed was a DFIU reminder at the start.

First mile was up and down the avenue with wind on back the way out. Was controlled initially but knew that field was being stretched out pretty quickly and I was just off a group (including TRR) so decided to be aggressive and get on the back rather than run on my own meaning first mile was a 5.32, about the same as Bohermeen but not the same downhill. I was breathing a little heavier than I would have liked but knew it was the lesser of two evils given the poxy weather.

2nd mile and I was settled into pace though did fall off the group running on my own with a 5.40. The next mile and we hit the first grass patch and a bit of a slip saw me nearly go over on the ankle, no pain but the peroneals gave a stiff creak. Got caught just ahead by the other club mate. I had just finished ahead of him in Bohermeen so I knew he had a bullseye on my back despite a heavy week in build up to this one. Splits were slow but usually are on this mile with tree cover so I largerly ignored the 6.12 on the watch. Couldn't keep with team mate here as I was blowing out my ass and generally feeling fairly crappy. Next mile (5.56) and another slip on a sharp turn the Hyperions offering feck all in terms of grip today and the head was gone. Stomach at me a little (or maybe was in the head) as the excuses starting adding up so much I knew that the main issue was that I was running sh!te and that I was looking for excuses rather than digging in. Came through 5 mile in 29.09 and knew that PB or indeed 57 was out the window but knew that if I didn't get my act in gear that quicker than last year which was a disaster performance was not even gonna be on the cards. Had been passed by a triathlete I knew to see and Sportsworld guy, now the mental calculations started as I was getting worried that if another passed me the team might slip away.

6th mile and was joined by a Mullingar Harriers legend who used to be my bench mark of a decent performance I was once again going toe to toe with (despite him having over 20 years on me :P) though he quickly pulled away from me. Legs had gone dead a bit but finally all the mental excuses had bottomed out, people stopped pulling away from me and I finally got going. The first was the Tri guy who I was gaining on on the straights but losing on the turns as he was going out of his way to cut corners. Normally doesn't bother me but the fact he was doing it so blatantly at every corner had me extremely frustrated.

Finally at 9 miles I had managed to catch him (and gave him a bit of a bollocking about it being a 10 mile race not 9.5, though not sure he heard me) came back onto the avenue and had reeled in Mullingar Harriers and Sliabh Buidhe runner to withing 10/15m. This avenue is my wheel house as the legs opened up and I began to close with every stride, with 200m to go I had blazed by the two lads before realizing that there was still 200m left

I was holding on for dear life and was completely shot managed to cross the line in 58.55, my worst time in years, spent the next 15/20 min throwing up.

It was not a great performance, nor was it a solid effort due to unforseen circumstances; it was a poor run by all stretches of the imagination, but it was enough to score for the team and enough to secure Leinster title so from that perspective job done.

https://www.strava.com/activities/1485016673/overview

Testosterscone

Mon 7 easy (7.44 min/m)
Tues 16 easy (7.11 min/m)
Wed 9.1 easy (7.37 min/m)
Thurs AM 4 easy (7.37 min/m)

Thurs PM 4x400, 1 mile, 4x400, 2 mile, 3x400m (1/3 min rec's)
Splits: 77, 75, 75, 77, 5.39, 76, 76, 76, 76, 11.14 (5.36/5.38) ,75, 74, 69

Fri AM 5 easy (8.24 min/m) PM 5 easy (8.03 min/m)
Sat 5 easy (7.31 min/m)
Sun OFF

Total Weekly Mileage: 60.3 miles

Legs a little beat up from the hills so between one thing and another the long run was getting pushed back. Stomach not feeling great so canned and pushed back to the next day. A catch up with TRR and longest run of the year feeling pretty good throughout and tipped along pretty quickly. Felt I have managed to get a good bit of strength work done since Bohermeen.

Thursday was a strange one. Early run before work, straight across to club in horrible weather to squeeze session in before club fundraising for the evening. No mood for it but the session itself was grand. Good to have a bit of company to as one of the lads who was with me in Bohermeen jumped in and session flew by. Decent bit of work without ever feeling like we were thrashing ourselves.

Sunday had a food hangover (only way I could describe it) had all the feelings of a hangover without the drink as I was designated driver at a family meal. As a result rather than a shakeout took the day completely off.

Testosterscone

Let this get away from me a bit like training the last while

Mon AM 3 recovery (9.16 min/m) PM 3 recovery (8.34 min/m)
Tues AM 4 easy (7.40 min/m) PM 9 easy (7.44 min/m)

Wed AM 14x400m (40 sec) PM 3 easy (8.57 min/m)
Splits: 80, 80, 80, 80, 80, 81, 82, 82, 80, 83, 80, 87, 86, 88

Thurs 4 easy (8.21 min/m) PM 4 easy (7.59 min/m)

Fri OFF
Sat OFF
Sun OFF

Total Weekly mileage: 42.1 miles

Definitely feeling the post race effects this week. Legs were very heavy Monday and Tuesday. Wednesday was a meet up with DR and a passing moment with coach post session. Conditions were poxy; wet, windy and altogether miserable. Splits went out the window somewhat but even at that I was fading i the last few, bagged it early as I was flogging a dead horse

The weekend was a getaway with herself. Hadn't planned on few days off but was feeling a bit of a big coming on and was our last get away without the new addition so I took the down time and decided not to worry about it.

Mon OFF
Tues 5 miles easy (7.55 min/m)
Wed AM 12 miles steady (6.17 min/m) PM 4 easy (8.27 min/m)
Thurs AM 4 easy (8.27 min/m) PM 9 easy (7.58 min/m)
Fri 4 miles easy (8.09 min/m)
Sat AM 4 easy (8.02 min/m) PM 6 easy (7.44 min/m)
Sun 8x400m hills (2.30 recovery) PM 2.5 easy (7.34 min/m)

Total Weekly Mileage 60.5 miles

Still not great week but back on the horse somewhat. Monday was continuation of the weekend away and was only getting back and settled.

Wednesday and another date with Dublin Runner who had a big one planned. My instructions were to tag along for a medium steady. After a couple of miles it became apparent though the DR meant business and I wasn't remotely in the shape to keep with him. Rather than work too hard into the wind eased off a tad and focused on keeping my effort at steady. Tried a few shortcuts to get back on the train to try and pace him through but even these were fruitless. Many really was a machine and there is a reason I wouldn't be within an asses roar of him in longer races at the moment. Still a very solid session and surprised to see the paces that low despite a few slow miles due to strong headwinds.

Coach had mentioned Corkscrews in passing earlier in the week but I didn't have time to get out northside session was adapted. Using normal short hill rep course I extended it. Tough session but just what the doctor ordered and a solid bit of strength work this week.

Testosterscone

Swashbuckler wrote: »

Clock watcher, hill avoider, mentally weak... It's turning into quite the year for you when it comes to feedback.

Great run L. Didn't realise from your Strava just how much you had gritted it out. What's next?

Initially the plan was K club with Clontarf 10 mile the following week however K Club now clashes. I was in two minds about which to do (I want to give the 10km PB a good rattle this year and it's a perfect race to do so but Clontarf is Leinster 10 mile championships and one the club usually targets - I was 4th two years ago and last year despite a poor race from myself we ended up with team gold)

The fact that I came through 10 mile at the weekend in 56.54 (exact same time I ran in Dungarvan last year for PB) though was a sign so club racing will be the focus. The 10k can wait (and hopefully don't completely fall off after end of next month)

Swashbuckler

AuldManKing wrote:

I wish I had your mental toughness

Clock watcher, hill avoider, mentally weak... It's turning into quite the year for you when it comes to feedback.

Great run L. Didn't realise from your Strava just how much you had gritted it out. What's next?

Testosterscone

AuldManKing wrote: »

I wish I had your mental toughness :P

All a matter of perspective, some would see it as abject failure for not hitting a sub 73 target

AuldManKing

Testosterscone wrote: »

I have often been better prepared physically for a race but very few times I have gone that deep into the well to get the performance.

I wish I had your mental toughness :P

OOnegative

Well done L, great to PB, didn't realise you were racing yesterday.

Testosterscone

^^ Sorry for the non response fear set in :P ^^

Mon OFF
Tues 9 easy (7.51 min/m)
Wed AM 35 min tempo PM 4 miles easy (7.56 min/m)
Thurs 9 miles easy (7.43 min/m) PM 4 miles easy (8.17 min/m)
Fri AM 5 easy (7.51 min/m), Eve 5.3 steady (6.42 min/m),
PM 4 easy (7.42 min/m)
Sat 2.2 shakeout (8.37 min/m)
Sun Bohermeen Half - 17th - 1.14.48 - PB

Total Weekly Mileage: 69.6 miles

Start of the week was a bit of a snowball to the laziness that crept in over the snow weekend. Intention had been to get out but it got to a point where late night one was gonna be only option and with a 6.30am treatment I opted for the bed instead.

With Bohermeen on the horizon coach wanted me to get a bit of tempo work so linked in with gosh who used to be from around this neck of the woods. Plan was 10 @ 6 pace, 5 @ 5.45, 10 @ 6 pace, 5 @ 5.45 and the 5 min honest. Set the Garmin up and was all good to go, the only problem was that I forgot to hit the actual workout so 10 min came and went and by time I realised I was over 11 min. Picked up the pace here but probably overcooked it a little, Settled back into the next block and got it manually on the watch bang on the money. All feeling quite controlled despite a healthy wind. Missed the cue for the last 5 min but had an idea and kicked on hard enough for the remainder of the session. Overall the splits boded well though HR was a little high so figured I may have been working a little too hard. Great to have the company though.

Friday herself got locked out of the house and of course I ran into work so the only way to get across was a steady run cross drop off the keys and back. Was cruising but knew it was not ideal to be trebling and also to be doing it on race week. Kept late night run short and handy to try compensate a bit but quads were very heavy next day as a result

Race

Training had been going through the motions somewhat the past month so I knew myself not in super shape and I haven't ran over 11 miles since Xmas but my last Half race was Dec 2014 so I figured I might be able to sneak a PB as I reckon it was soft. Also started looking back at training. Despite the fact that I have been training for indoors and I felt alot sharper and maybe a little strength lacking I started noticing a pattern. Between missed races, last min replacements etc I actually had a decent bit of tempo work done over the last few months

4 mile tempo
4x2 km (was sluggish so 10k pace worked closed to HM)
4x2 min, 5 min, 4x2 min in prep for National Intermediates XC
Athgarvan 10k as a last min replacement for the missed XC above
5 mile tempo as a substitute for missing National Seniors
5x1 mile
35 min tempo

Looking back it was actually a decent enough build up without realizing ( a product of misfortune but also the benefit of a coach and not having full control over my training)

Down early with a few from the club managed to get a solid team out. Not quite prize winning but decent enough to give the Darragh Rennicks Cup a bash0 plenty of boardsies and other runners about but ended up missing alot on the warm up and was only half way out the road when bumped into Maria so a bit of a catch up.

Knew what the field was like and knew it was gonna be deep this year so I just wanted to get in amongst a solid group and stay as relaxed as possible. First mile and I knew it was gonna be fast as slightly downhill as well as being a narrow enough road people didn't wanna get caught in the congestion. Despite settling in nice and conservatively the pace was still on the quick side (5.36) I knew this would settle though and found a nice group around me.

Mile two and three groups had formed. The Lead group, a good bunch probaby in around the 73/74 pace and then ourselves about 75/76 as we had settled into the second mile a 5.44. A Donore lad had other idea's though as he started pushing on and I decided to follow suit. He definitely had the next group in mind as they weren't too far ahead and it was too big a group to be sustained, there would be a few victims spat out the back as the race went on. This mile was 5.35 and even though I knew that I was operating slightly beyond where I probably should but figured the couple of seconds faster was worth it to have someone to work with and started pushing myself to help him try to close the gap with a 5.31 mile (paces panicked me a bit but I have never been so focused in a race on staying relaxed and it seemed to be working)

The three miles of hard work had paid off (a 5.36 here) as we were now on the back of a group of about 6/7 and thought I would get a bit of respite. Club mate (Thirstywork who used to post here) was now also in this group. Effort levels were high at this stage but controlled. Next couple of miles were a little slower showing that they group ahead were running about the pace originally wanted after they had settled (5.41, 5.44). Came through first lap and the first water station I figured prob should take a swig (was conscious of hydration even before race which normally wouldn't be an issue but just felt it today). proved to be a mistake as I missed one and by the time I had got a bottle the focus had lapsed and I found myself about 10m off the back of the group and not able to get back on the back. I was now isolated with a lap to go and knew that I was gonna have to work hard to keep it together. 8 mile was 5.47 and the lads were using the downhill to there advantage however I managed to claw it back on the inclines in the 9th mile latching onto Thirstywork with a 5.48. The hills had also made the group implode a bit and there was shrapnel up the road for me to chase. I seemed to be slowing the least and it did wonders for my confidence as I started reeling the lads in.

Hit the 10 mile mark bang on my PB (56.54) over the distance I set in Dungarvan last year where I thought it was one of the standout performances of the year and even though I was fading (it was a 5.50 mile) i was not out on my feet. The next two miles I caught a few more but at this stage the slightest thing was gonna set me of, a bit of dry retching, the odd twinge of cramp and I was doing everything in my power just to keep it between the ditches. Paces remained healthy simply because any sort of fluctuation probably would have been catastrophic. I was on complete autopilot running with fear as I knew that TW and another lad were not too far behind. Caught another Donore lad and could see Krusty in the distance, no thoughts of catching as I had nothing left.

Came onto the track with sheer pain etched on my face with every last bit I had trying to ensure I was under the 75 min mark. Job done and a 72 second PB to boot. Sometimes you can surprise yourself. I have often been better prepared physically for a race but very few times I have gone that deep into the well to get the performance.

AuldManKing

I've 2 3yr olds staying with me this week. My God.

Their Mammy is so chilled and I'm like "they're gonna fall" - "they're bouncing on my new chairs" - "take that off them"........jeez I cant cope.

And I wish someone would make rashers out of Peppa Bleedin' Pig.

Younganne

OOnegative wrote: »

Just one thing, no amount of prep can prepare you for those baby nappies, nothing:p:p:p.

Don't mind him L, it explains how to deal with everything in the manual you get with the delivery:D:D

Swashbuckler

OOnegative wrote:

Just one thing, no amount of prep can prepare you for those baby nappies, nothing .

The nappies were far from my biggest issue with a newborn!

OOnegative

Just one thing, no amount of prep can prepare you for those baby nappies, nothing:p:p:p.

Testosterscone

Mon OFF
Tues AM 4.1 easy (7.35 min/m)
Wed AM 20 min treadmill tempo (17 kmph/5.40 apparently) PM 5 easy (7.52 min/m)
Thursday 10 easy (7.44 min/m)
Fri OFF
Sat OFF
Sun OFF

Total Weekly mileage: 34 miles

Not the best week by a long stretch. The plan was a late one Monday but got a call about doing a very early morning treatment so decided rather than be a zombie for the week that I would make it up later in the week. Little did I know:rolleyes:.

Late run Tuesday night and half way through got the start of the Siberian Snow Express. It was novel and a light powdering and felt good about the run. The only problem is that it didn't really stop. Wednesday was down to do a track session with Dublin Runner. I am not gonna lie motivation was lacking and I was hmming and hawing about the track session till I got confirmation that track was closed anyway so I couldn't manage it. Decided to hit the dreadmill for a tempo. Set incline to 2% and away I went. Garmin definitely not calibrated correctly as it was saying I was slowing as session went on. Figure somewhere in the middle of the 5.40 pace the treadmill said and the 6.34 the Garmin said (guessing about 5.50 ish effort) got a bit of work done so I was happy enough.

Thursday and decided just to stay local and get a bit done before the 4pm warnings kicked in so into Bushy park on fresh snow where footing was fine. a bit monotonous but done.

Friday and I was holding off till as late as I could with the hope things would improve. They didn't really and decided to accept the day off . That snowballed (no pun intended) and missed a few days half down to weather and half down to laziness (well that and a long list of things that never seems to be getting smaller despite spending all my free time doing in prep for the baba.

Testosterscone

Mon AM 4 easy (7.24 min/m) PM 7 easy (7.00 min/m)
Tues AM 4 easy (7.59 min/m) PM 7 easy (7.48 min/m)

Wed AM 5x1 mile (reducing rec from 3 min to 90 sec) PM 4 easy (7.49 min/m)

Splits: 5.29, 5.38, 5.29, 7.10* (5.37), 5.40

Thurs 10.5 easy (7.04 min/m)
Fri AM 4 easy (8.28 min/m) PM 2.5 shakeout + strides
Sat AM Leinster Indoors 1500m - 6th - 4.25.22
Sunday 10 easy (7.41 min/m)

Total Weekly Mileage: 71 miles

Good start to the week. A solid night sleep Sunday after a rough two weeks and I felt like a new man. Kinda showed to as I was cruising at 7 min pace on hilly loop home.

Didn't last too long though as a number of treatments in are having to be done at 6am and 7am so early starts to the work day but sure has to be done at moment.

Text from coach late Tuesday night, was kinda hoping he would have been preoccupied this week and would leave me to my own devices for a nice handy tune up specialty before the race at the weekend, but no such luck :P

Wouldn't make the track so had to do this in morning (which are not my friend at best of times for sessions) before work. Was sluggish but this is where I need to be working at the moment as I am missing a bit of strength (might just be the mental fatigue lacking the extra push to dig in) First rep was fine, second rep and I dunno was it just the nature of the loop I was doing or whether I fell asleep but I fell asleep a bit.
Third rep and and a nod M who was out on a run, always good to have a former Olympian to remind you to just suck it up and stop being lazy. 4th rep and I was running well, tipping along nicely but as the rep went on I was searching for the watch to go, pace started slipping a little and the rep felt like it was never gonna end. Got to a stage where I finally looked down at the watch to see that I was right, it was never gonna end. I had made a cock up with setting up the Garmin and ended up hitting lap button at 2k

Last one and I just said I wouldn't worry about pace. The recovery was only 90 sec and given that I had done 2k last rep I knew that trying to hold pace would overcook it. Another nod to former Olympian and ex college coach kept me going through this one.
A solid if nothing spectacular session which is a bit of the MO for training at the moment. Not too worried about smashing it though as long as I can keep the consistency for now I know it will stand to me.

Thursday probably a bit longer than should have been with the race on Sat but TRR was around for a bit of run company which is rare at the moment so jumped at the chance. Also got up to waterworks so a nice loop with a bit of hills. Flew in and felt pretty good to be honest

The 1500m was not on the cards for this meet originally. I figured I would hopefully be able to improve on my recent spat of indoor 3km's however once again work scuppered that but I looked at time table and 1500s were early on (scheduled about 10 min before I was supposed to start work) worked up a bit of good will during the week to buy myself some cover to be able to make this. Given that we managed to get a decent crew of 18 out to it I was eager to support the event.

My old training partner was also running 1500 so I figured could be a good bit of rivalry. He definitely has more wheels than me but figured I was in better shape so I may be able to surprise him. Bit of a dragged out scenario with the meet running about 40 min behind so warm up was a bit all over the place. Not feeling great but figured was just in my head.
In the call area and made a split second decision to ditch the watch. This was partly off the back of the recent Magness podcast regarding being in the moment in racing.

The race itself went fairly predictably. leaders took off out the front, my old training partner in pursuit (fairly aggressive racer) and I sat in with the lads behind him. Start was relatively controlled with a 35 second opening lap. The plan was consistency given the lack of 1500 specific sessions. 400m in 70 which was perfect. Still not feeling great but I was controlled.
The next few laps followed consistent pattern, 1.44, 2.20, 2.58. A bit of pushing and jostling but I was holding my position. After a km I started seeing guys wilt a little so started trying to dig in and use my strength. The litmus test for me of a 1500m is that 3rd 400m it makes or breaks my races. 3.30 at 1200 is a sign that PB chase is on. This time around 3.33, not on and had slowed slightly despite me thinking I was digging in. There was too much ground to make up on my training partner as well but passed the guys and went chasing. Made up a little ground and probably could have caught him over 2k but the distance had exposed my weakness as I cross the line in 4.25.22 (2 seconds slower than indoor PB) for 6th, probably slightly higher than that performance deserves but can only race who is there.

Great experience to be out of my comfort zone and just go for it. A reminder that for all the sessions and even sharper stuff the sheer lack of lactate tolerance work as I was nearly coughing up a lung for the remainder of the day. Happy to do it though need to keep in touch with all energy systems once in a while to keep developing.

Sunday was back to a late night run enthusiasm was a little lacking but I am also concious that mileage hasn't gone over 70 since start of the year and need to get it back with some longer races on the horizon.

skyblue46

Swashbuckler wrote: »

Looking forward to seeing what's on the cards for you next week session wise

Well the advice seems to be that the session involves some up hills!

Swashbuckler

Annie get your Run wrote:

Standing on a track at midnight is either pure dedication or pure madness or maybe both equally either way I hope it pays dividends.

All the best runners are a bit mad I reckon