End of the season

Ironically just in time for the proper races to start !

So I have in the book 1500m next Monday, 800m on the 24th and 5k road on the 27th.  I have to admit the 1500m is the one I really want to go after.  Speed wise I have trained really well. I'm pretty happy with where I have got to and something in the 4.30s is a solid target.

The 800m I am not so sure I have enough speed.  Certainly more than last season but the target is a 2.15 or so which would be very solid for me.  I hope next time I go back to specific speed training for indoors to progress from the 60.2 for 400m but at this stage I think the speed work will wind down a bit (although I'll do some specific work for it after next Monday).

The 5k I was least confident about. I haven't done anything of any length or pace for bloody ages! So Wednesday I switched up to the 2 x 5k hill session (joined by mystery guest!). Long story short the session went well.  19 mins exactly for the 5k up hill @ 6:07/mm - HR was way too high though.  Short rest and then back down the hill. Pace felt quicker but relaxed enough. Sat back a few times but HR was WAAAYYY too high again although it felt pretty comfortable for effort. 5:48/mm for just under 18 mins back down the hill.

Pace wise, the session was easy. Conditioning wise it was a bloody long way! Off of that I would say I'm hovering around 17 min shape so not too bad. Couple more sessions and some longer easy runs and may be able to get back in the 16s.

This week I will focus on getting to the 1500m in A1 shape. Next week I'll keep the 2 x 5k session going, add in some proper speed work and hills ready for the 800m but extend the easy runs to build in some conditioning. After the 800m I'll ease back for the 5k.

Once track season is over, I'll switch out fully to threshold over speed work. I'll keep the treadmill reps going but I'll train more like a 5k runner and lift miles but drop pace. Think no more running on absolutely smashed legs !!

Tempo Next%

Picked up the new Tempos on Sunday. These are the shoes I have really waited for. Basically Next% but with flyknit upper and a proper hard wearing outsole. The result is a ridiculously quick every day runner. Jesus, throw everything else in the bin, these are insane!  2 easy runs this week, no Garmin - feeling 8/mm - confirmed 7/mm by both people I was running with.  Game changer !!

Treadmill intervals today.  Idea going into Monday was to keep the session the same, just ramp up slightly at the end but feel easy.  Certainly did that.  I'm def feeling like I've had a visit from the form fairy this week as everything is feeling great at the minute. Sessions just feel relaxed and I'm feeling quick for the first time in a very long time.  Still have slight prob with achillies (more rehab once race is over) but the rehab is paying off as there is improvement plus my plantar issue (Abductor Hallucis ?) aches on the other foot but is manageable.