12-18 March 2018
Wednesday – workout #29
3x (3-4x 20-25 second) sprints with jogging recoveries in between (with 2-minute standing recoveries between sets)
I wanted to stay in control of my efforts the entire session.
Others recognised my lack of complete effort.
I told them I was saving myself for my race on Saturday.
So I didn’t lead from the front from the start.
Instead I gradually increased my speed for each interval.
The only struggle was to keep from running flat out as I stretched my legs further.
But I stayed behind the leader throughout the session, keeping my recoveries consistent.
Mentally I felt strong and always able to accelerate.
I was content knowing I had more to give when the time came.
I ended the session relaxed and without much energy expended.
Thursday – workout #30
2x 1,2,3,2,1-minute intervals with 1 minute jogging recoveries in between (and 2 minutes jogging recovery between sets)
Another club session in the evening and again I knew I couldn’t give my maximum effort.
Thankfully some of the top runners at the club didn’t turn up so my competitive spirit wasn’t challenged.
Instead I ran my intervals around a local lake, under the stars, at my own tempo pace.
I wasn’t competing against anyone and so I could maintain a steady rhythm and consistent jogging recoveries.
For a few intervals I ran harder to replicate moments at my upcoming goal race pace*.
This ensured I felt confident, and relatively comfortable, at that pace before my race on Saturday.
I kept passing other runners as I continued to run the winding circuit around the lake.
Another runner told me after the session that he was impressed with the strength and speed of my leg turnover.
I thanked him and realised that I should measure my cadence to assess whether I had developed a quick and more efficient step count per minute.
My week was essentially a taper for the Roger One Mile time-trial, a track event to commemorate the achievements of Sir Roger Bannister, who recently passed away. Unfortunately due to a random influx of snow over the weekend the event was cancelled and so my first attempt at breaking the five-minute mile was delayed.
As a result I enjoyed three rest days (Monday, Friday and Saturday) and two easy days of running amounting to 14 miles.
Despite the uncontrollable setback I remain positive about my challenge as I head on holiday next week to see family.
*5:00 per mile