A really good day - with speed

14M - double; recovery and speed
6M am recovery run with pack at ~6.00min/M
8M pm speed session including 6x100m, 6x200m, 6x400m (walk recovery) & 3x1M

I have been running without accurately timing myself for a while now. Certainly since I got back form India - I've been feeling a bit slow and didn't want to dishearten myself after a lighter few weeks. But in India too, I was timing myself but accepting much slower times because of the altitude.

Anyway, today I timed myself for my hardest speed / mile rep session. It's the first time I've done this one at sea level, so I don't have times for comparison, but I was pleased with my times, and particularly pleased that I stuck to Ron's target times for the last couple of mile reps.

The distances of the 100m reps were probably a bit inaccurate, but I felt pretty sharp. My sprint speed has not deserted me. That was followed by 1M at 6.00min/M (which felt very easy and boingy). My 6 200s were done in 27-28s and I found the subsequent 1M at 5min30s pace pretty comfortable. I managed the 400s in 66-67s - with my legs really burning. I was nervous about the last mile, but managed it at 5min15s pace without keeling over (though I did have to push it).

My gentle run in the morning was good too. Listened to the xx in preparation for their Mercury victory.

Calves better. No niggles. I feel good.