The legs were still heavy tonight and with the full moon weighing on my shoulders it was a bit hard to run. Also it was windy, warm and humid.
Ran up to the SFS and back going up the busway along Alison Rd and Anzac Pde in the process.
Total was 6.1ks in 32:03. Average pace of 5:15 per klm.
Well Ewen I can't see myself running any 400m races. But all the other ones are open slather this summer.
Six weeks till the State 3000m titles. PB is 10:33, and I would love a single figure on that PB.
Thoughts?
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400m races used to scare me. They'll help your 800 though. You never get flooding lactate in any other race :)
You mean 9-something? Cut the Sunday long run down to 20k or less (so you're fresher for speedwork). Keep the weekly mileage at a reasonable level with very easy 12-16k white run days. Run some serious (fast) speedwork - 300m repeats in 54-5 with a one minute walk, 500s in 1:35, 3 or 4 x 1k in 3:20 or better. 2 sessions a week. Race a couple of 1500s first if you can. A 2000m time-trial in 6:40 the week before. Get used to 20 seconds per 100m being 'easy'.
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