Speedwork at B & MH, 10 x 400m, 6.5 Miles approx
Went down to the Grange with my 'home-boy', Robert, to run a speedwork session. It was a classic workout of 10 x 400 off 60 seconds recovery. Actually, Rob & I actually got 55 seconds recovery, as it was timed from the middle of the group & we were at the back (me more than Rob!). The session went as below:2 Miles Warmup in new NB 832's
10 x 400m, 55 seconds rec, in Nike Zoom Kennedy XC's
[66, 68, 68, 69, 70, 72, 72, 73, 69, 72 = 69.9 second average]
2 Miles Cooldown in new NB 832's
6.5 Miles Total
10 x 400m, 55 seconds rec, in Nike Zoom Kennedy XC's
[66, 68, 68, 69, 70, 72, 72, 73, 69, 72 = 69.9 second average]
2 Miles Cooldown in new NB 832's
6.5 Miles Total
All in all, despite the fact I faded like a Jamaican marathon runner, I was happy with the session. Bare in mind that the slowest reps were quicker than the fastest reps of other workouts from a couple of months back. Also I managed to keep the first half of the session inside the 70 second mark, and Rob, who is stacks better than me at this sort of stuff only toasted me in the second half really. There was a young-ish guy there tonight running who is about our standard, so he's my new 'pacing mark', assuming he comes regularly.
Rob said something quite interesting tonight. He reckons my problem doing this sort of stuff isn't leg-speed in itself (a 66 second 400m suggests otherwise), but it may be in relaxation at speed, as I look really 'up tight' doing this sort of session. If I could get more relaxed at speed, I may be able to hold a faster speed for longer. I'm going to ask Martin for some advice on this, because I hope it is as simple as that.
On a side note, a kid was really impressed with my XC spikes tonight, they are really cool though! They match my Basingstoke kit nicely anyway... He asked me where I got them and I think he was a bit upset when I told him 'America'. He reckoned you could get them in Sweatshop, but I''d bet good money you can't! After all, I'm not sure how many pairs of spikes named after Yank distance runners Nike would sell in this country!.. Show/Hide this post [+/-]
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