More Speedwork at 'the Grange' - Ladders (6.25 Miles Total)
I ran a speedwork session today down the Grange, which I didn't know the content of until arrival. It went as below:1 Mile Warmup on track - old NB 832's
3 x (800m, 600m, 400m, 200m) 3 minutes recovery between reps, 5 minutes recovery between sets. [2:27, 1:49, 1:08, 32, 2:28, 1:50, 1:09, 33, 2:31, 1:52, 1:10, 33 ] - Nike Mayfly's.
1.5 Mile approx. Cooldown -old NB 832's
6.25 Miles Total
3 x (800m, 600m, 400m, 200m) 3 minutes recovery between reps, 5 minutes recovery between sets. [2:27, 1:49, 1:08, 32, 2:28, 1:50, 1:09, 33, 2:31, 1:52, 1:10, 33 ] - Nike Mayfly's.
1.5 Mile approx. Cooldown -old NB 832's
6.25 Miles Total
It was quite windy down there today and there wasn't really a pack for me to draught off, so I was happy with the times given the conditions. My knee was completely pain free through the warmup and up until the last set, then some minor irritation started, but at least I know how to treat it now. The Mayfly's felt good, better than my Fastwitch for this sort of work actually, and its not like I felt beat up coming off the incredibly solid track either! This gives me a bit of confidence that I may eventually find some spikes that suit me. The Mayfly's will make an admirable interim measure for now though.
My suspicions about the new arm action were confirmed to me today, when Barry said it was a definite improvement. Apparently it made the whole action look more 'flowing'. I also felt more comfortable at speed, which is important. Furthermore, Barry also felt I looked better out there today than I did on Tuesday. I reckon this is down to my more conservative approach on the first repetition, and my more sensible approach towards my steady/recovery runs. I think I'm going to spend the rest of afternoon lying down on the floor to recover... Show/Hide this post [+/-]
0 Comments:
Post a Comment