Hiya folks. This is copied directly from our forum (which Running Dogg knows so well - I couldn't resist) so my apologies for the strange names and place mentions:
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I'm thrilled with what we did on our time-trial at the track today:
I jogged 28:45 from home to the sport center, then I did 5x100m in spikes (22-20-18-17-17) + a couple of short "start-strides" + 800m vs Frankybitch + 800m vs Diane.
Keith began the festivities with a very controlled "test" 400m, not crazy-like, and he was thrilled with how 73 felt.
Then me and Franky were up. I knew that I was going to lead, and that Franky would hang on, and then try to go by me late in the game. I don't know how I knew that. I just knew.
And all week long I had been dreaming of 2:17. I just felt that if everything went perfectly, I had a 2:17 in me.
Off we went. I felt great on the first 100m. I glanced at my watch at 100m and saw "16". "Good!"
At 200m I still felt great, and saw "32". "Yikes! Slow down." Franky was always right on my tail.
The next 200m was rather cruisy. I saw "50" at 300m, and as we hit the bell in 68.14, I felt really good. "I'm gonna run away from Frankybitch!"
My next 200m was strong, and at 600m I still felt good, seeing "1:42". "YES!!! I'm going to run 2:18ish. That's great." But Franky was STILL THERE. Now it wasn't just a race against the clock.
At 700m I was getting tired and stressed, but I still felt strong and controlled. So did Franky, obviously. I sensed that he was making moves to take me down. I looked! Then I just gave it all I had, while keeping good form, and not fading, thankfully.
I crossed the line in 2:17.68, and Frank was about half a second back. IT WAS HARD! I really didn't expect that Frank would run this fast. I thought it was possible, but unlikely.
I'm very pleased with how this was paced: Official timing had the 200s at 33.10, 35.04, 34.68 and 34.86. (Laps of 68.14 and 69.54).
After this, I ran with Diane as she gutted out a 3:16 - 7sec faster than her previous 800m race, and indicating that she is on track for some record breaking later in the season.
We had a blast! Thank you Tanya and Terry for coming to watch, Keith for the timing, Heather and Matthew for the support.
I'm thrilled that after 4 months off over the winter, I can score a 2:17 right now. Plus all the sleeplessness, and the "therapeutic training". (I believe in this training though!)
But mostly, I'm thankful to Frankybitch. He continues to surprise me. And push me!
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My Running Ideal:
One running session per day, structured as follows:
Warmup + 220 Yards to 1 Mile + Cooldown, where 220 Yards to 1 Mile is a single run at medium intensity to race intensity.