Today I did 29:30 warmup jog to the track, 4x100m + 2x60m warmup runs in spikes, 4x400m with 4mins rest in spikes with Keith, and 10min grass jog in spikes with Keith.
Heather and Matthew watched from the infield, and Diane came down a bit later.
My warmup jog was in Zoots, and was good 5th St Mile training.
The 100s didn't feel great - 26, 20, 19, 17....I think I'm tired from a warm 66min run 2 days ago. The 60s also felt sluggish in 9.9 and 9.4. (Aiming for 9.6, equal to my dreampace 64 for the fourth 400m.)
I led the first 400m. We reached 200m in 35, and I didn't want to go slower than 70, so I surged a bit on the second half....for 70. It didn't feel great. I seemed to stay pooped for a long time. My dream of 70-68-66-64 was out the window for today today.
The second one felt a bit better....through 200m in a slightly more aggressive 34, and finishing well, in 69.
Keith led the third one. As I followed him to 200m I thought "surely this is quite fast." We were 32(!), but then we cruised it in for a decent feeling 68.....but again, I stayed tired/pooped for quite a while, and I began to dread the fourth run. 4mins recovery was feeling a lot shorter now, hahaha....
I wanted a 67 on the fourth run. I led through 200m in 33, then pushed hard, faultering slightly (formwise) on the homestretch, finishing in 67. Keith jogged after 200m....maybe the first part of third one taxed him a little too much?
Anyway, this was a very good (and tough!) session for both of us....not my dream times, but definitely good "2:19 training"....which I hope to score in 8 days time.
Thanks Keith, Heather, Matthew and Diane.