Some 200m reps amongst other miles

19M double; recovery run & speed
6M am recovery run at ~6.00min/M with pack
13M pm incl 12x200m (28-31s; 200m jog ~80s) & 10 easy miles with pack

I ran in to work gently this morning and then christened my spikes at the track.

I also tried running to and from the track to see how it fitted with my routine. It turns out it's ~3.75miles from work and 6.75miles from home. Which adds quite a lot of distance to my day (no bad thing probably, so long as I take the pre-track miles gently). I also saves travelling time - my tube journey is usually 45mins door to door from work and 1hr door to door back home. I think this will be my regular routine.

The track session felt good. I held back a little at the beginning - probably sensible with the shorter recoveries that we do a the club compared to my solo sessions. But i sped up towards the end. My penultimate rep was my fastest, followed by my last one. I'll aim for all 30s or under next time perhaps.

The spikes felt good. As you can see in the picture, they are Brooks like all my other shoes. Brand loyalty maybe, but they did feel the most comfy in the shop. They're called Mach 12 cross-country spikes (they have a bit more tread than track spikes). They're feather light. And have 'go baby go' written very small on the sole.

I might get to race in them on Saturday (a spot might have become vacant for the St Albans cross-country relays). We'll see. 2.5 miles. Hilly if it's the same course I remember running as a kid.