Speedwork- 400s.

FRIDAY 12/1/07, 5AM, 15K, WEEK TO DATE 91K, 5 HOURS SLEEP, SHOES ASICS 1110

Speeedwork with Shogun.

Originally we were going to do a ladder- 2 x 1 mile, 2 x 800m, 4 x 400m.

Slow and sluggish 4.75K warmup round the streets of Glenbrook and trails of Glenbrook Lagoon in the predawn twilight.

6 x 100m strides to get things going.

Then into the first mile, and I was battling. My goal was to run sub 4 min/km pace (6.24 for 1.6K) but at 800m I was 10 seconds off the pace and stopped. Shogun ran out his mile and after a quick chat we switched to an 8 x 400 session with 60 second recoveries.

My first couple of reps were woeful, but the last few I was really stretching out and felt strong:

89
90
87
87
85
84
82
80

Funny thing is, I didn't feel like I was really bashing myself hard, except for the last 200m of the last 400- I just couldn't get going any faster. Possibly just fatigue from the long ones on Tuesday and Thursday- glad I got some good signs from the session.

Warmdown was back along the route we warmed up over- but a couple of minutes quicker.