Speed and recovery double

13M - double; speed & recovery

7M am speed session
8x200m at 27-29s with walk back recovery
6x400m at 66-69s with jog back recovery
2M warm up and warm down

6M pm recovery run at ~6.45min/M with pack

I usually only find time to do my 'quality' sessions in the evenings, but I found this morning that there was plenty of time for a really good speed session. A good option to have up my sleeve as it leaves me much freer to get on with things in the evening.

It's supposed to be cooler today, but I can't say I noticed it. The speed session was hot despite being into a bit of a headwind. My 200s were tough going today. Not sure why. By the time I got to my 400s, I was full of lactic acid and my arms were even feeling heavy. My first 400 was my slowest and I seemed to wash away the lactic acid pretty quickly. I was going well by the end. Still, I was spent by the end.

I felt good the rest of the day and wasn't too tired by the time I ran home. No niggles other than that tightness in my right thigh. My main irritation at the moment is the fact I seem to get London Plane pollen-or-whatever-that-fluffy-stuff-that-rains-down-from-them in my eyes the whole time running along the river.