Another of"'those days"the type that crop up from time to time and test your physical and mental metal,it,s how you cope w/ all that that ultimately dictates your workout,I can,t allow myself to feel mentally or physically tired during the day no matter what,s going on,once the repeat is over let the chips fall where they may but untill then I,ve gotta be all business all day and judging from my splits I passed this test w/ flying colours today.
20.27 and 21.15 for my 150s,consistant w/ what I want and a nice set up for the 4x400m.
I opened briskly,22,13,25 for a 60.29,I felt I was a tad brisk on my opening 150 and if I could correct that I,d be ok.
22,13,25,60.49 almost a carbon copy,except I took off a second from the opening 150m,like last year I feel I,m getting to grips w/ theses in and out 400s as I reach the latter weeks of them,23,12,25,60.81,if I could maintain this form I felt a 4th 60 second 400m split was mine for the taking......
As I waited patiently for my 5 minute recovery to elapse a runner passed me in lane 5 I hoped by the time my remaining 35 seconds has ticked off he wouldn,t be a factor.....24 seconds at 150 and 11 seconds at 100m{35 secs at 250m}it was go time,I looked up ahead of me and saw the same runner meters ahead of me still in lane 5,would I pass him b4 I reached the finish?As I reached the final 50m I knew I was going to pass him the question was inside or outside,in fairness to him he heard me coming and pealed off to the inside to allow me to hold my line in lane 5 but that split second of hesitation cost me a 4th 60 second 400,61.18
While ticked at that I was privately proud of my consistancy,I feel I,ve come a long way in 5 weeks w/ my 400s and clearly also in my closing mile.
Week 1 physically that mile was tough,ditto for mentally as I clocked 6.02.04,week 2,5.48.48,week 3,5.17.90 thanks to having Neil to push me,week 4,5.26.69 tonite laps of 1.20,1.24,1.26,65,5.15.97 and I feel I could,ve gone faster and can go faster,a nice feeling w/ one final week of In and Out 400s on tap for next Monday
Monday, September 8, 2008
Saturday, September 6, 2008
Elements 0 Top Cat 1
I,m not a morning person at the best of times so when ye olde alarm went off at 5am I could,ve been forgiven for not actually being "Suzie ray of sunshine"this morning.....
Several wacks of the worlds greatest invention......the snooze button!!!! later I arose at 6.30am very much a man on a mission,but first.......................COFFEE!!!!!!!!
Suitably fired up it was off to 30th St to jump the 8.19am R5 to Haverford,I couldn,t be 100% sure that the gates at Lower Merion High School track would be unlocked this early b4 9am so I went 1 stop further up the line to Haverford............and yes that,s one step closer to my "spiritual home"Villanova,I knew there were no gates to worry about my only concern was a soccer game on the infield,I needn,t have worried....yea!!!
The skies were grey and ominous as I got to Haverford and for a nano second I thought about ditching my stretches in favour of jumping into a mile warm up b4 my 4x1 mile repeats..............I quickly copped myself on and disregarded such a frivilous notion,I preach the importance of pre and post warm up routines and swear by my stretches,aside from the bollocking "Dibble" would,ve given me I also know better than to fly in the face of fate period muchless two weeks b4 5th Avenue mile,rain or no rain I would stretch.
Sticking to the time honoured plan I wanted to go out in an opening lap of 1.15 and aim for sub 5 minute miles and gradually make each repeat faster,it had worked last week even though the opening mile was 5.01.06 and the second mile was 5.00.15.
1.16 for the opener,I could live w/ that,1.18 for lap 2,2.34 at 800m and another 1.18 lap to put me at 3.52 at the bell, a 68 second lap would see me at 5 mins..........somehow I could only muster a 70 second final lap,5.02.27,I was not shy at voicing my displeasure at this.
Granted the air quality was heavy,heavier than it,s been for a while and also this is a track I,m not used to running on but even so I wasn,t happy w/ a 5.02 opening mile,and yes I know several runners would kill for 5.02 mile,sorry I,m not one of them.
1.16 for the opening lap on mile 2,followed by another 1.18,only this time a 1.17 on lap 3, a 69 second last lap for 5 mins...............71 seconds........!@#! 5.02.17
Prehaps I was guilty of not focusing 100%,I should have no problem churning out a 69 second closing lap,I won,t use the excuse it,s because it was early morning I wasn,t firing on all cylinders,I,ve done early morning Saturday repeats at LMHS and not had a problem w/ being focused.
By the time repeat #3 began my sleeveless dri fit shirt was hanging off me like a damp towel,I don,t think I was this soaked when I took a face plant into the Atlantic Ocean on July 16th in Ireland!!!!,do not interpret this a me copping a plea just stating a fact,the air was thick and heavy,per "Dibs" credo the first lap of mile 3 needed to be a little faster than miles 1&2,1.12,I then clocked my slowest mile of the session w/ a 1.19 but still managed my fastest 800m split 2.31,1.18 and finally a sub 3.50 split at1,200m 3.49,.............yet another 71 second closing lap 5.00.56,ok not sub 5 but also not on the plus side,I was going for it on the final mile.
1.12 again to open,b4 a 1.16,2.28 at 800m I tend to think I do better when my pace begins fast,it,s just a question of bringing my strenght upto par so that repeat #1 can match repeat # whatever depending on said workouts,I,ve learnt not to come out all guns blazing on the first if I want to still be gunslinging come the finale and I know the essence of repeats at their purest is to gradually make each one faster than the one b4.
1.18 on lap 3,3.46 at the bell,sopping wet dri fit shirt,heavy air,less than 100% focus be buggered,I was going to "have at it",last weeks finale saw a 64 second final lap and a 4.53.47 mile,today I managed another 64 second closing lap but a record low 4.50.51 closing mile.
All in all a good mornings work,granted the opening two miles could,ve been a shade faster but I,m hoping "Dibble" will look at the consistancy of each mile and the fact I got faster as the session wore on.
I returned home just prior to lunch time w/out so much as a drop of rain,till I had to leave half an hour later to go food shopping,given the choice of rain on my workout or rain whilst food shopping the latter wins hands down.
31 miles for the week and a well earnt rest day manana,5th Avenue Mile is two weeks away.
Several wacks of the worlds greatest invention......the snooze button!!!! later I arose at 6.30am very much a man on a mission,but first.......................COFFEE!!!!!!!!
Suitably fired up it was off to 30th St to jump the 8.19am R5 to Haverford,I couldn,t be 100% sure that the gates at Lower Merion High School track would be unlocked this early b4 9am so I went 1 stop further up the line to Haverford............and yes that,s one step closer to my "spiritual home"Villanova,I knew there were no gates to worry about my only concern was a soccer game on the infield,I needn,t have worried....yea!!!
The skies were grey and ominous as I got to Haverford and for a nano second I thought about ditching my stretches in favour of jumping into a mile warm up b4 my 4x1 mile repeats..............I quickly copped myself on and disregarded such a frivilous notion,I preach the importance of pre and post warm up routines and swear by my stretches,aside from the bollocking "Dibble" would,ve given me I also know better than to fly in the face of fate period muchless two weeks b4 5th Avenue mile,rain or no rain I would stretch.
Sticking to the time honoured plan I wanted to go out in an opening lap of 1.15 and aim for sub 5 minute miles and gradually make each repeat faster,it had worked last week even though the opening mile was 5.01.06 and the second mile was 5.00.15.
1.16 for the opener,I could live w/ that,1.18 for lap 2,2.34 at 800m and another 1.18 lap to put me at 3.52 at the bell, a 68 second lap would see me at 5 mins..........somehow I could only muster a 70 second final lap,5.02.27,I was not shy at voicing my displeasure at this.
Granted the air quality was heavy,heavier than it,s been for a while and also this is a track I,m not used to running on but even so I wasn,t happy w/ a 5.02 opening mile,and yes I know several runners would kill for 5.02 mile,sorry I,m not one of them.
1.16 for the opening lap on mile 2,followed by another 1.18,only this time a 1.17 on lap 3, a 69 second last lap for 5 mins...............71 seconds........!@#! 5.02.17
Prehaps I was guilty of not focusing 100%,I should have no problem churning out a 69 second closing lap,I won,t use the excuse it,s because it was early morning I wasn,t firing on all cylinders,I,ve done early morning Saturday repeats at LMHS and not had a problem w/ being focused.
By the time repeat #3 began my sleeveless dri fit shirt was hanging off me like a damp towel,I don,t think I was this soaked when I took a face plant into the Atlantic Ocean on July 16th in Ireland!!!!,do not interpret this a me copping a plea just stating a fact,the air was thick and heavy,per "Dibs" credo the first lap of mile 3 needed to be a little faster than miles 1&2,1.12,I then clocked my slowest mile of the session w/ a 1.19 but still managed my fastest 800m split 2.31,1.18 and finally a sub 3.50 split at1,200m 3.49,.............yet another 71 second closing lap 5.00.56,ok not sub 5 but also not on the plus side,I was going for it on the final mile.
1.12 again to open,b4 a 1.16,2.28 at 800m I tend to think I do better when my pace begins fast,it,s just a question of bringing my strenght upto par so that repeat #1 can match repeat # whatever depending on said workouts,I,ve learnt not to come out all guns blazing on the first if I want to still be gunslinging come the finale and I know the essence of repeats at their purest is to gradually make each one faster than the one b4.
1.18 on lap 3,3.46 at the bell,sopping wet dri fit shirt,heavy air,less than 100% focus be buggered,I was going to "have at it",last weeks finale saw a 64 second final lap and a 4.53.47 mile,today I managed another 64 second closing lap but a record low 4.50.51 closing mile.
All in all a good mornings work,granted the opening two miles could,ve been a shade faster but I,m hoping "Dibble" will look at the consistancy of each mile and the fact I got faster as the session wore on.
I returned home just prior to lunch time w/out so much as a drop of rain,till I had to leave half an hour later to go food shopping,given the choice of rain on my workout or rain whilst food shopping the latter wins hands down.
31 miles for the week and a well earnt rest day manana,5th Avenue Mile is two weeks away.
Friday, September 5, 2008
The Best Laid Plans................
Ger!!!,in fairness it,s been a while since my training routine got scuppered,that didn,t make it any easier this evening when upon my arrival at Franklin Field I was greeted by the Track Closed sign due to some footbal game being played on the infield.
Had I,ve known ahead of time this was to be the case I,d have made alternate arrangements,however having been away from Franklin Field for a week this was news to me and I was forced to return home for an easy 5 miler around Clark Park instead.
Whilst rounding Clark Park and mumbling and grumbling to myself I had to remind myself that had tomorrows Battle Royale gone ahead the mile repeats would not have been an option and in the words of Coldplay"Everything,s Not Lost"there,s the option of mile repeats hopefully tomorrow or should the weather not cooperate Sunday and while either sinareo presents issues they are it has to be said small and not insumountable issues to deal w/.
Time and again I,ve said that in running as is in life you,ll be faced w/ adversity,it,s how you deal w/ it that counts,I,m hoping to rise early hit the track at Haverford and be done my 4x1 mile repeats b4 10am and b4 the rain, wish me luck
Had I,ve known ahead of time this was to be the case I,d have made alternate arrangements,however having been away from Franklin Field for a week this was news to me and I was forced to return home for an easy 5 miler around Clark Park instead.
Whilst rounding Clark Park and mumbling and grumbling to myself I had to remind myself that had tomorrows Battle Royale gone ahead the mile repeats would not have been an option and in the words of Coldplay"Everything,s Not Lost"there,s the option of mile repeats hopefully tomorrow or should the weather not cooperate Sunday and while either sinareo presents issues they are it has to be said small and not insumountable issues to deal w/.
Time and again I,ve said that in running as is in life you,ll be faced w/ adversity,it,s how you deal w/ it that counts,I,m hoping to rise early hit the track at Haverford and be done my 4x1 mile repeats b4 10am and b4 the rain, wish me luck
Thursday, September 4, 2008
Life,Love,The Persuit Of Happiness,It,s A Balancing Act
A nice easy 5 mile recovery run this evening,almost an hour later than usual since I did something out of character and did something post work pre workout.
I am as I,ve often stated a creature of habit,I prefer to get done work,come home ,get changed and get out the door right off the bat to take care of my workout be it repeats or recovery run,that,s fine but in running as is in life,it,s all well and good having a schedule but you need to be flexible w/ it also.
The reason for my post work juant was to hit the TLA on South St to get my Motorhead ticket for Fri Sept 19th,again as I,ve stated more than once on these very pages,it,s all well and good being driven,focused and determined w/ my running but I need to balance my life so that while running is #1 it,s not the be all and end all,I don,t want to forsake everything else and end up resenting the fact I put such a high premium on my running,all things in moderation,had 5th Avenue Mile been on Sat Sept 20th as I originally thought there,s no way I,d have seen any concert the nite b4,now that 5th Avenue Mile is on the Sunday I,m free to get my groove on Friday nite at the Electric Factory,I figure a little kick arse music Friday b4 hopefully a little kick arse racing on Sunday,balance it,s a beautiful thing.
I am as I,ve often stated a creature of habit,I prefer to get done work,come home ,get changed and get out the door right off the bat to take care of my workout be it repeats or recovery run,that,s fine but in running as is in life,it,s all well and good having a schedule but you need to be flexible w/ it also.
The reason for my post work juant was to hit the TLA on South St to get my Motorhead ticket for Fri Sept 19th,again as I,ve stated more than once on these very pages,it,s all well and good being driven,focused and determined w/ my running but I need to balance my life so that while running is #1 it,s not the be all and end all,I don,t want to forsake everything else and end up resenting the fact I put such a high premium on my running,all things in moderation,had 5th Avenue Mile been on Sat Sept 20th as I originally thought there,s no way I,d have seen any concert the nite b4,now that 5th Avenue Mile is on the Sunday I,m free to get my groove on Friday nite at the Electric Factory,I figure a little kick arse music Friday b4 hopefully a little kick arse racing on Sunday,balance it,s a beautiful thing.
Wednesday, September 3, 2008
3 By 3 Times 6
Week three of the hill repeats and tonite Chuck and I were joined by Fred Kenny who usually comes out once a year on our 6 weeks of hill repeats,personally I thought Fred could,ve picked an easier set of repeats than 6x Parachute but that,s just my opinion!
Last year on said repeats I went:1.36.14,1.35.02,1.40.51,1.35.20,1.44.76,1.33.01,I felt more than capable of improving on those splits tonite based on my opening two weeks here.
An honest miscalculation of the finish cost me on #1,I stopped a couple of meters shy of where the finish is and watched in horror as Chuck flew by me to the actual finish,the first hill repeat he,s beaten me on this season,my 1.31.98 would,ve been somewhere in the 1.33 region had I,ve realized the finish was slightly further ahead of where I stopped,we,ll call it 1.33.98 w/ an * next to it.
No such worries on repeat #2 as I clocked an official 1.31.64,I was already well up on last years times,having traded off on taking out the first two repeats Chuck again suggested I take them out since I looked to be faster than him,it,s almost as if Chuck was handing the torch over to me,Chuck IS xc running and while three good repeat sessions does not make me the finished article where xc racing is concerned I can,t help but wonder what the upcoming xc season may have in store................if any of the races I picked ever happen!!!
Battle Royale has already been 86ed,it may or may not be rescheduled,Osprey 6k may not happen according to Chuck,Catholic League 5k has to be rescheduled and it sounds like it could be on a week day,so that,s up in the air,Bad Boy 8k and NYRRC 5k may be cancelled as the outside fields at Van Cortlandt Park have been ripped up,so that,s 5 of my 8 xc races there,it remains to been seen if the prepossed Surekill 10k goes ahead in Dec......oi to the vay!!!
Repeat #3 1.34.87,at first I thought I might,ve been guilty of not focusing 100% on the hill section of this one but when I ran #4 in an almost identical 1.34.85 I realized maybe I was just getting a little tired,again I was ahead of last years splits.
Repeat #5,1.37.45 my slowest of the evening but still some 7 seconds faster than last year,one more to go,an all out attack on this one which yeilded a 1.29.58,probably my fastest ever spilt for Parachute.
A mile cool down on the outer loop to round out tonites milage at 5 miles,I,m on pace for a 31 mile week.
Easy 5 mile recovery run tomorrow,b4 4x1 mile repeats Friday now that Saturdays Battle Royale has been cancelled,next week 6x Parachute but rotating between the front and back,tonite was all on the front next week #1#3 and #5 will be up the front w/#2,#4 and #6 on the back hill,the same hill we finished last weeks 4x Nursery/Parachute on
Last year on said repeats I went:1.36.14,1.35.02,1.40.51,1.35.20,1.44.76,1.33.01,I felt more than capable of improving on those splits tonite based on my opening two weeks here.
An honest miscalculation of the finish cost me on #1,I stopped a couple of meters shy of where the finish is and watched in horror as Chuck flew by me to the actual finish,the first hill repeat he,s beaten me on this season,my 1.31.98 would,ve been somewhere in the 1.33 region had I,ve realized the finish was slightly further ahead of where I stopped,we,ll call it 1.33.98 w/ an * next to it.
No such worries on repeat #2 as I clocked an official 1.31.64,I was already well up on last years times,having traded off on taking out the first two repeats Chuck again suggested I take them out since I looked to be faster than him,it,s almost as if Chuck was handing the torch over to me,Chuck IS xc running and while three good repeat sessions does not make me the finished article where xc racing is concerned I can,t help but wonder what the upcoming xc season may have in store................if any of the races I picked ever happen!!!
Battle Royale has already been 86ed,it may or may not be rescheduled,Osprey 6k may not happen according to Chuck,Catholic League 5k has to be rescheduled and it sounds like it could be on a week day,so that,s up in the air,Bad Boy 8k and NYRRC 5k may be cancelled as the outside fields at Van Cortlandt Park have been ripped up,so that,s 5 of my 8 xc races there,it remains to been seen if the prepossed Surekill 10k goes ahead in Dec......oi to the vay!!!
Repeat #3 1.34.87,at first I thought I might,ve been guilty of not focusing 100% on the hill section of this one but when I ran #4 in an almost identical 1.34.85 I realized maybe I was just getting a little tired,again I was ahead of last years splits.
Repeat #5,1.37.45 my slowest of the evening but still some 7 seconds faster than last year,one more to go,an all out attack on this one which yeilded a 1.29.58,probably my fastest ever spilt for Parachute.
A mile cool down on the outer loop to round out tonites milage at 5 miles,I,m on pace for a 31 mile week.
Easy 5 mile recovery run tomorrow,b4 4x1 mile repeats Friday now that Saturdays Battle Royale has been cancelled,next week 6x Parachute but rotating between the front and back,tonite was all on the front next week #1#3 and #5 will be up the front w/#2,#4 and #6 on the back hill,the same hill we finished last weeks 4x Nursery/Parachute on
Tuesday, September 2, 2008
Pardon The Interruption
Oi!why is it on those rare occasions I find myself in a position to talk w/ somebody at work about running I always seem to get interupted by someone asking me some redundant question I have no right to be asked but because I,m the one on the loading dock I,m fair game for said question?
I don,t think there,s an answer to that I just needed to get it out of my system,otherwise it,d been a good day all round,capped off w/ an easy 5 mile recovery run{sans hecklers!!!}.
Hill repeats tomorrow,the dreaded 6x Parachute,given I won,t be racing up Parachute on Saturday at the now 86ed Battle Royale I,ll be left to ponder what might,ve been,but such is life,tomoorow also marks the half way stage of hill repeats,3 down 3 to go.
I don,t think there,s an answer to that I just needed to get it out of my system,otherwise it,d been a good day all round,capped off w/ an easy 5 mile recovery run{sans hecklers!!!}.
Hill repeats tomorrow,the dreaded 6x Parachute,given I won,t be racing up Parachute on Saturday at the now 86ed Battle Royale I,ll be left to ponder what might,ve been,but such is life,tomoorow also marks the half way stage of hill repeats,3 down 3 to go.
Monday, September 1, 2008
What,s The Story,Morning Glory
The holiday may,ve changed but the principle was same ,on Memorial Day while the masses were either at the shore,at the mountains or at cook outs I was over at Clark Park taking care of a 5 mile recovery run following a set of mile repeats the previous day,today it was off to Lower Merion high school track to conduct my in and out 400s.
Up and out the door by 9am to hit 30th St for the 9.49am R5 to Ardmore,I didn,t think Franklin Field was an option today and rather than take that chance I made a bee line for LMHS,s track believing that would be,plus this track has become a happy hunting ground for me and my repeats this summer.
There was a sigh of relife as I rounded the corner and saw the track being used by fellow runners meaning it was game on re my 4x400s plus my mile once I got through my stretches,{new month so each stretch is increased by 1,now I,m upto 15}mile warm up and mile of strides.
An advantage of doing the in and out 150m/100m/150m- 400m on this track was the markings are more conventional as oppossed to Franklin Field where they,re all over the gaffe,today I was able to mark off the 50m mark from the starting line,meaning when I reached the 200m start down the back straight I was at 150m,running the turn would give me an accurate 100m mark leaving me the home straight and the first 50m of the top turn for the second 150m.
I wanted to take it out easy early on w/ the hope of maintaining the same pace more or less throughout,I,d been going through on my opener in 22s on my way to opening 400s of 58,58,60,today I went 24,12,24 to clock 60.67,taking a little off that first 150m had afforded me a 400m of 60.67,still way ahead of the 66 seconds GP had first recomended when we revived this workout,in fairness it,s because I,m caining the middle 100m,while my previous in and out 400s could,ve been questioned due to prehaps questionable 150m/100m/150m marks there was no question today they were balls dead accurate and compared to the Franklin Field version of this weekout maybe they,re not that far off.
Almost identical second set of splits,24,12,25-61.77,I probably could and should,ve gotten a second 150m at 24 seconds but w/ a jogger coming clockwise to my anti clockwise on the track in lane 1 I think I allowed my focus to dip for that split second,even so 61.77 was highly respectable.
23,12,24 for repeat #3 for a 59.33 400m,not only were my 150/100/150 splits consistant but obviously that meant my overall 400s were consistant also,one last push would I reap the benefit of consistant pacing going into the finale?
24,13,24 to clock 61.66,last time out I went 60.07,58.56,60.03,62.84 so I feel today was an improvement,as ever the final word will be w/ GP.
I have to be honest,I,m finding it easier and easier to run this mile 8 minutes after my 4 in and out 400ms,and while todays 5.26.69 is marginally slower than the 5.17.90 I clocked on Aug 20th it should be pointed out I had Neil to push me then,today was a solo mission.
1.22 for the opening lap,w/ Neil just off my shoulder on Aug 20th I opened w/ a 1.21,the pace slowed slightly on the second lap 1.30 unlike the 1.21 last time,4.26 at the bell thanks to a 1.34 split,now for the fun and games,since week 1 on these repeats GP has been keen for me to "ctb" the final lap,wk 1 69 secs,wk 2 66 secs,wk 3 66 secs,today............60 seconds,I said after wk 1 when I didn,t go all out on that final lap I would crank it up, wk2 it was at 250m to go,wk 3 300m to go today from the bell.
All in all I felt this was a good workout,as I said b4 untill I hear from GP the jury is out,it,ll be interesting to see how the land lies between us given the 1.1 draw between his Chelski and my beloved Spurs,much good natured banter has been exchanged both b4 and after the game so we,ll see what,s up w/ that when we eventually catch up w/ one another.
Happy Labor Day
Up and out the door by 9am to hit 30th St for the 9.49am R5 to Ardmore,I didn,t think Franklin Field was an option today and rather than take that chance I made a bee line for LMHS,s track believing that would be,plus this track has become a happy hunting ground for me and my repeats this summer.
There was a sigh of relife as I rounded the corner and saw the track being used by fellow runners meaning it was game on re my 4x400s plus my mile once I got through my stretches,{new month so each stretch is increased by 1,now I,m upto 15}mile warm up and mile of strides.
An advantage of doing the in and out 150m/100m/150m- 400m on this track was the markings are more conventional as oppossed to Franklin Field where they,re all over the gaffe,today I was able to mark off the 50m mark from the starting line,meaning when I reached the 200m start down the back straight I was at 150m,running the turn would give me an accurate 100m mark leaving me the home straight and the first 50m of the top turn for the second 150m.
I wanted to take it out easy early on w/ the hope of maintaining the same pace more or less throughout,I,d been going through on my opener in 22s on my way to opening 400s of 58,58,60,today I went 24,12,24 to clock 60.67,taking a little off that first 150m had afforded me a 400m of 60.67,still way ahead of the 66 seconds GP had first recomended when we revived this workout,in fairness it,s because I,m caining the middle 100m,while my previous in and out 400s could,ve been questioned due to prehaps questionable 150m/100m/150m marks there was no question today they were balls dead accurate and compared to the Franklin Field version of this weekout maybe they,re not that far off.
Almost identical second set of splits,24,12,25-61.77,I probably could and should,ve gotten a second 150m at 24 seconds but w/ a jogger coming clockwise to my anti clockwise on the track in lane 1 I think I allowed my focus to dip for that split second,even so 61.77 was highly respectable.
23,12,24 for repeat #3 for a 59.33 400m,not only were my 150/100/150 splits consistant but obviously that meant my overall 400s were consistant also,one last push would I reap the benefit of consistant pacing going into the finale?
24,13,24 to clock 61.66,last time out I went 60.07,58.56,60.03,62.84 so I feel today was an improvement,as ever the final word will be w/ GP.
I have to be honest,I,m finding it easier and easier to run this mile 8 minutes after my 4 in and out 400ms,and while todays 5.26.69 is marginally slower than the 5.17.90 I clocked on Aug 20th it should be pointed out I had Neil to push me then,today was a solo mission.
1.22 for the opening lap,w/ Neil just off my shoulder on Aug 20th I opened w/ a 1.21,the pace slowed slightly on the second lap 1.30 unlike the 1.21 last time,4.26 at the bell thanks to a 1.34 split,now for the fun and games,since week 1 on these repeats GP has been keen for me to "ctb" the final lap,wk 1 69 secs,wk 2 66 secs,wk 3 66 secs,today............60 seconds,I said after wk 1 when I didn,t go all out on that final lap I would crank it up, wk2 it was at 250m to go,wk 3 300m to go today from the bell.
All in all I felt this was a good workout,as I said b4 untill I hear from GP the jury is out,it,ll be interesting to see how the land lies between us given the 1.1 draw between his Chelski and my beloved Spurs,much good natured banter has been exchanged both b4 and after the game so we,ll see what,s up w/ that when we eventually catch up w/ one another.
Happy Labor Day
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