Wednesday Evening - Knox Masters (7.5km/32.5km)
Warmup including 3 laps slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
4 x 50m strides
4 x single grandstand step drills
1 lap slow jogging pace
2 x 80m strides
Then various walking/jogging/drills easy to keep
warm etc.
1 x Half Mile Hcp (12th in around 2:46). First lap
was really too slow probably around 82 so roughly
an even split. I have a couple more heats of this to
work on it.
1 lap slow jogging pace
1 x 8 lap spiral hcp race starting off 2:10 and came
in at 15th with a time of around 15:45 (3315m) and
again not a very flash time i'm afraid. Missing my
last 4 Sunday long runs has had a negative effect.
1 lap slow jogging pace to finish. Total 7.5kms
In both of these races tonight i raced very hard over
the last 150m or so chasing a couple of runners who
had just passed me. I do feel quite strong with the
hill training that i've been doing but i need more
distance at the moment.