JANUARY 2005 - Back in Action

[Sweder]

Time: 19:30 Hrs
Conditions: Windy, damp track (not raining)

Circuit: (tonights' times in brackets)
Warm up (3 x 400 metres, gentle jog untimed)
2 x 200 metres (00:36, 00:40)
1 x 1000 metres (04:37)
6 x 200 metres (00:43, 00:40, 00:37, 00:38, 00:38, 00:40)
1 x 1000 metres (04:51)
2 x 300 metres (01:14, 01:14)
1 x mile (4 laps) (07:41)
1 x 400 metres cool down

Following last weeks' attempt to cram a meal in pre-race I elected to snack mid-afternoon. Despite a chicken salad bagel at 16:00 followed by a banana at 17:00 it was tough watching the family tuck into Tuna Pasta Penne at 18:00. I consoled myself with the certain knowledge that my scientific approach would yield best practice for future sessions.

Another change from last week; last nights' recovery run. I elected to rest last Monday and felt tight-legged at the track. Tonight I felt better, enjoying the 3 lap warm-up. A bigger crowd tonight (around 30) with a couple of proper whippets setting the pace, so less track room but more to chase.

All times compare favourably with last week, but the one I'm really interested in is the mile. The object, according to the coaches, is to run the sprints at 90% of top speed to tire the legs quickly, and then push hard through the mile. It sounds good, but the reality is painful. The 2 x 1K interludes between speed sessions provide ample time to cook up reasons why you can't do the mile. One or two debutants did just that, watching gleefully from the stands as we hammered out those last four circuits. I walked off, head held high, grinning foolishly at them; OK, so I'm knackered. But quitting before the end of a track session is more habit-forming than a Hi-ball before breakfast (apologies to Sam Snead).

My aim tonight was a mile inside 8 minutes. Frankly I'd have been happy with anything inside last weeks' 08:23, so I'm pretty darned chuffed with 07:41. The dining experiment certainly paid off, as has a weeks' hard work. It'll be tough to show the same improvement next week, but as I told myself as I left the shadow of the Withdean tonight, 8 minute miles on track night just won't cut the Mu'tard no more.

Rest day tomorrow (except that I have to drive to Birmingham and back) and an 8 mile offroader on Thursday. Hope the wind drops a tad by then.
Thank you for watching.