Saturday, 12 June 2010
Track session 3 of 4 in a mini 3 week build up to the BMAF 5K. Let's hope the session goes better than Wednesday's wind battered 5 x 1K efforts; the sun is out, the wind is minimal so it should be more positive.
I've done nothing hard since Wednesday; just a flat, grassy 6 followed by an amble around the Bolton Abbey strid yesterday. Apparently it's how top Kenyans train......slow, slow, quick......slow, slow, quick. I've done the slow, slow bit, can I do the "quick" bit?!
Again I'm reducing the distance to hopefully achieve further acceleration with a personal favourite session 8 x 600. Usually I manage sub 2.30 on the only last couple of reps. On this warmer, breezy day I'm going to try to get them all under 2.30. 41.40 10K pace; not bad but I would expect a younger runner to manage their 5K pace for these. The first was spot at 2.29.9 and for once the whole session was more consistent and pleasingly the overall target was achieved for once.
2:29.9 2.29.6 2.27.6 2.29 2.29 2.29.1 2.28.1 2.27.6
I did give myself a very generous 2 minute recovery which was no doubt a factor in the session.
So far so good then. Track session 3 of 4 done and dusted. The
last time I managed a set of 600s all under 2.30 was back in January 2008 over at Halifax in the company of 2 young female runners. For once I left the track feeling that the times had brought some reward for the effort put in. I will have lost a couple of pounds so squeezing back through railings posed no problem!
Nearly 7 p.m. now and the build up to England's first game against U.S. of A. is coing to a climax. Some fans are forecasting a high scoring England win despite the copnfidence of the American team. Knowing England ...sorry ...I'm going for 1-1.