It's A Long Way To The Top If You Want To Rock & Roll

Seldom one to rest on my laurels I was back on the track this afternoon less than 24 hours after my anchor leg of the Penn Relays M50 4X400m.....did I mention we won bronze by the way........
After a 15 week hiatus of all things repeat based it was always gonna be a bitch getting back into the swing of the "Mo Farah Repeat" mile,1,200m,1,000m,800m,600m,400m but w/ only 10 weeks to Outdoor Nationals I had to start somewhere so Haverford this afternoon it was.

Mercifully it was dryer and warmer than yesterday at Franklin Field when I arrived at Haverford just b4 2pm.......also the track had been relaid since I last worked out here in late May/early June last year forcing me to nearby Lower Merion high school,I prefer Haverford it just feels like the people there have a better sense of "track etiquette" case in point just as I was finishing up two coaches were putting out hurdles for their athlete,they saw I was using lane 1 so set up in lane 2,most other tracks would have set up in lane 1 and told me to deal w/ it,not Haverford and after I informed #1 coach I only had my 600m and 400m to go they waited to move said hurdles into lane 1 when I was finished......#respect

5 lap warm up and back into my flats,I had no preconcieved ideals about, pace/splits today in fact I didn't even bother to look at my times from Jan 7th as I felt they would be irelevant off a 15 week hiatus.......

Mile
1.15-1.21-1.20-1.17=5.13.04
Feckin' ada,who let the dogs out!!!!!
My previous miles times on this repeat were:5.30.36 5.24.34 5.35.64 5.31.33 5.21.58 5.24.19 5.20.15
The 64 billion question now was "had I shit the bed" over the mile and left feck all for the remaining five distances........

1,200m
1.18-1.22-1.19=3.59.60
In my previous 6 1,200s I've only failed to go sub 4.00 twice and once was on my debut,both times 4.01 so anytime I'm sub 4.00 I'm happy

1,000m
1.17-1.16-34=3.17.87
Glass half full consistant 400m splits and solid closing 200m,glass half empty last time out I went 3.12.65....

800m
1.18-1.18=2.36.10
Yea even splits,boo 4 seconds down on Jan 7th....yeah I know I said I wasn't concerned w/ what I did last time out but when the Shamrock Warrior Competive Juices start to flow.....

600m
1.15-38=1.53.13
Solid opening 400m,died a little over the closing 200m.....but give it time over the coming weeks....

400m
70.12
I'm used to 66s 67s 68s so 70 smacks a little but all things considered not a bad return to the realm of "Mo Farah Repeats"
.......Till next Saturday.....