Tuesday, November 05, 2013

12 x 400 off 30 secs

The weather is starting to get a bit grim but I didn't want to miss out on another track session so off to Dangan I did travel. After a 3.8km warm-up around the roads I went down to the track for the 400's off a short/sharp 30 second recovery. A good group at the front with myself leading, Cian, Donal, John and a few other guys from the University. My plan was not to try and run them eyeballs out, but instead to feel nice and comfortable with the words ringing in my ears from Paul McNamara about distance runners trying to run their speed sessions too quick. I thought 72ish would be fair game so that was my target.

The first one felt grand, and from there on in I was feeling pretty good. About halfway through I increased my recovery to 33 seconds to allow the other runners to fully regroup. The weather was getting worse and it was juicing down for the remaining few laps but by then the countdown was on. Here are the times:


A warm-down with Sean - good to see him back after a 5 month lay-off through injury. My knee behaved nicely and I'm certainly heading in the right direction now. All up 12.4kms.

It felt good tonight - perhaps it was the Argi that young Timmie has me trying - tonight being the first use. Apparently a few of the top tri-guys use it so worth giving it a shot. Mix a spoon with 240ml of water and off you go. And it's legal!

No comments: