Wednesday Evening - Knox Masters (9kms/57.2kms)
I ran down to the track again tonight as a warmup and
proceeded to do some sprint drills when i arrived. My
intention was to run in the 100m and then later in the
5kms. I made sure that i did plenty of sets of high knee
skipping and bum kicks before doing a few strides. I
also did 3 or 4 single step grandstand runs for leg
speed and a few block starts.
1 x 100m - 1st in ???(false start and no time). I had
to chase the false starters who i gave about 4 metres
to but got them and possibly ran close to 13s.
Shortly before the 5km race i did a bit more warming
up as i had cooled down a bit while the talk was on.
1 x 5km race - 14th in 23:35PB by 18secs.
To finish up i ran another 2 laps to cooldown and got
a lift home again. 9kms total distance tonight.