Who would have thought it? This drivel has now been going on for 1,000 posts spanning back 3 years or so....
Today was another track session. Again I couldn't make the group session but I was determined to put in a decent session using the track. I bumped into the coach and the session I had missed was run around the pitches. It was 5 x 1 minute off 60 seconds, then 12 minutes, then a further 5 x 1 minutes off 60 - with 2 and a half minutes between sets.
I liked the sound of that so I tweaked it a bit for the track. I settled on 400's instead of the minutes (slightly longer), and 1 x 2 miles (8 laps) instead of the 12 minutes (slightly shorter).
Usual warm-up of 3.5kms. Just as I was about to start the session the floodlights on the track were turned out. This was okay to start with but by the end of the session I was running under the moonlight. Quite nice really - especially as I was the only person on the track. Here's how the session went:
10:26 (3:16/km pace)
It was a lovely cool evening and the breeze wasn't too bad. The track however was very wet as we had several huge downpours during the day. That must have cost me at least 5 seconds per lap...
Happy enough with that. I'll probably just run easy for the remainder of the week in preparation for the half on Saturday.
Another 3.5km warm-down to give me 14.2kms all up.