Good times!

Last week was a really positive week, well, it was up until Wednesday. 

Tuesday's track session was probably one of the best sessions I've ever done. I just felt so focussed, giving it my all from the start and when I mean my all, I mean pushing hard from the first 200 metre rep until the last, after doing mile reps and 1km reps! Trying to keep good form and just running more relaxed.

The session was 4x 200m, 2x 400m, 1x 1000m, 3x 6 minutes at half marathon pace then back again, 1x 1000m, 2x 400m, 4x 200m. 

The times went like this: 

200: 35 seconds
200: 34 seconds
200: 33 seconds
200: 33 seconds

400: 75 seconds
400: 71 seconds

1k: 3 minutes 25 seconds

3 x 6 minutes which was just over a mile in distance each time. I felt really comfortable throughout this, which was the plan. 

1k: 3 minutes 22 seconds - this was a shock as I felt so slow and heavy legged!

400: 72 seconds
400: 71 seconds

200: 35 seconds
200: 34 seconds
200: 32 seconds
200: 33 seconds

I was really surprised with the times for the second sets after the miles. The 400s are the fastest I've ever ran them in! The 200s I was really focussing on getting the cadence up and running more on my toes. Less contact with the track and more forward motion. It seemed to work! 

The next couple of days though I was so tired. I had wanted to get another half marathon session in but I just couldn't find time. I was on a training course for work on Wednesday, Thursday and Friday which prevented any morning runs. I also didn't get a chance to get another half marathon 4,3,2,1 session in. 

This week so far I haven't done anything apart from drive back up from Tring yesterday, 7 and half hours in total so I will see how track session goes tonight. Just now there isn't any wind so it could actually be a really good session, fingers crossed!

For the rest of the week, I'm going to try and run in to work but I may need to make the morning run longer than usual as I have Edinburgh festival shows to see on Thursday and Friday evenings. I'm hoping to get one final half marathon paced session in before Barry Buddon Half marathon a week on Sunday, I might swap my long Sunday run for a track session, I'll see how the week goes! 

 

Owain Williams

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