Wednesday Evening - 7pm - Warm
Knox Masters
Warmup 500m slow jogging pace followed by
3 sets of high knees and bum kicks - forgot to
do the goosesteps!
3 x strides 30/40/50 and a couple of practice
starts etc.

400m Hcp (Trophy) - 1st (-31secs) in 1:34.6
so an actual time of 63.6 which i'm very happy
with at this stage. I ran my race just as i had
wanted going quickly for the first 50 then
maintaining a relaxed stride to the 200 where i
went for home. Knowing that there were a
couple of good 400 runners behind me helped
me to go early and stay strong.

Shortly after i got the severe lactic burn and
the nausea but lots of walking a a slow jog
helped with that.