Have managed three fairly short sharp work-outs over the past 7 days. Firstly 4 x 400 with 2 minutes recovery. I managed to clock 61,63,64,65 off a fairly stationary start. Obviously this isn't blazing but the aim was to hit 64s rather than absolutely kill myself and in general I would say this workout was a succesful one as the first time I have gone under realistically 68 seconds per lap this year. I'm gradually working down to faster and faster paces and think the work I did last term with loads of stuff at 74-80 seconds per lap over longer distances with short recovery is really starting to pay off now as the transition isn't too painful.
Next one up was 4 x 800 with 10 minutes recovery with the 800s being split into the first 200 at 800m pace, 400 at 3000m pace and then 200 at 800m pace. I reckon for me right now those paces should be roughly 64 (maybe 31.5...) per lap for 800 and 72 per lap for 3000. Of course this should mean that 68 per lap for 1500 should be accomplishable but we'll leave that for another day... First one I was to be quite frank amazed at the finish. First 200 was a bit too fast in ~29/30 then an almost perfectly paced 71/72 before closing in 30 for a total time of 2:11. 2:11- my damn official PB! (2:08 in training) and tbh it didn't even feel that hard- okay yes the last 200 had knackered me a bit but I was on the whole still in fairly good nick and I think if I'd run harder over the middle 400 and eased off a bit in the first 200 a PB would definitely have been doable. It was quite weird with the very long recoveries as to be totally honest I was feeling worse 7-8 minutes in than I was at the start! The rest I concentrated heavily on getting the pace right and succeeded with the reps going 2:11,2:15,2:17,2:16 the third to last rep was poor mostly a I fell away over the final 200 as Anupam kicked away but I redeemed myself on the last one. Overall I was very pleased with this work-out as to be honest I had no idea I could run a 2:11 in a rep session and certainly not with mixed pace. It was also great to really get the lactic acid going.
Finally tonight I did a "test" session for Saturday where the target is 15:30 or 74/lap which right now seems a big ask but I know I was in the shape to do it a month ago so I just have to hope. My "test" or "pace" session is 5 x 400 with a fast 100m jog at race pace. I hit the paces fine and in fact was a little bit quick with 74,72,72,73,74 but I did feel more tired than I should at 5k pace though the 100 jogs were fast (~25). Hopefully Saturday will be a little better.
Ankle situation is pretty much unchanged with no pain since Sunday. In general I'm hoping that the relaxed approach over the past few weeks with not much mileage but hitting the sessions is going to work-out. Realistically if I'm back running at full capacity soon then 3-4 weeks at 40 or so miles a week is not going to kill me and might even help.
I've just seen a pair of the Wave Creations on sale for £70... am sorely tempted despite blowing money on shoes just last week but that said having 3 or so pairs alternating could only be a good thing.
Will update on Saturday with race result. Good luck to the lads and lasses going to race at RAF Cosford.
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