Contented 400s

Tue: 12K @ 6:10
Wed: 8K @ 6:25
Fri: 8 * 400m @ 4:32 with 200m jog intervals

I'm loving my training at the moment. The slower pace is setting me up for the day, and I am enjoying the new routine. I also think the skins are helping me recover for my next session.

Perhaps much of the good attitude has to do with the routine I have set up. DJ and I get up at stupid o'clock and spend half an hour over a leisurely cup of tea, and then I take off on my run, getting back in time to have breakfast with DJ and the girls before I go to work. As I mentioned in an earlier post, I have located a shower at work, so I can run in the light after the drive to work if I choose to skip the breakfast. I choose not to - I like the above routine. In case you haven't picked up on it I'm a pretty contented bugger these days.

Anyway, the training has been smooth. On Tuesday morning I hit a rhythm for the whole run. I hovered around 80% max HR and was breathing pretty easily, no doubt startling the rabbits on the golf course with loud, off key renditions of various Australian folk-rock songs.

Wednesday night I just went out with the intention of not looking at the Garmin and taking it slowly. The run turned out to be just what I'd hoped - 8K reeled off with no hassles a little faster than 6:30, which I consider to be my slow recovery pace.

This morning I decided my speedwork needed something a bit sharper than the 1K intervals I have been doing, so I went out for 8 400s with 200m jog intervals. It was great to go just that little bit faster, and I reckon it's just what I needed. I did most of them at about 4:30 pace, but I went balls to the wall for the last one, and did it at 4:19 pace. Pleasantly stuffed by the end.