A New Phase

Friday - A humid morning and a run for an hour or so.
About 10km's and a bit of a stuggle to start with but i
got through it ok. I'm not good with hot weather and
i could really feel it at about the 53min mark.

After a lot of thinking/reading/talking with others, i'm
changing the focus of my training and concentrating on
speed and speed endurance. My main goals are really
from 100m - 1km (i'm going to put off thinking about
doing the Half for a couple of years i think) so i'm
going to work on running at high speed and also
improve my ability to back up and do repeated efforts
again and again after a short rest.
I will now only be doing one long run each week which
at the moment will be on each Friday morning (10km's).
The rest of the week will be working on reps of assorted
distances from 30m all the way up to 1km. I will also be
increasing my focus on core strength and insuring that i
get enough rest. 400m is my number one priority and i
have been studying how to break down the distance into
various sections and how best to attack each one.
I do feel that lately i have lost the edge off my maximum
speed so i will be doing lots of short sharp explosive runs
and step drills to regain that.