Jogging warm up/down (Indoor) 7:30  1.4 km (5:21 / km)
A few laps then 4x50m build ups
Drills warm up/down 6:00  0.4 km (15:00 / km)
Track intervals (Indoor) 2:29 0.9 km (2:46 / km)
Speed workout at U of M with SAL. Original plan was 5x150 hard. SALs coach wanted a 300m TT which we duly ran with the 3 turn stagger in lanes 3 and 4 with me as the rabbit. Target was 54 aka 18 per 200. Set off hard to get the pace on target and SAL went 53.9. Surprisingly I felt pretty good and strong clocking a 49.7 with even splits of 16.x (not too shabby in racing flats rather than spikes). Complete rest = 10 mins then a set of 150s (hard aka 90%) with 8R between. Went as follows:
(200m equivalent of 31.3-31.6)
Decided to do one more at a more relaxed ie 800 pace for form (25.1)
Another year almost in the bag.
Had my 2 year post surgery anniversary and got the all clear. Now to annual visits!
Not going to reflect much except to say, family traumas weighed heavily and I flew way too much. Joy in the form of work satisfaction, music and running 400m relays with track buds. On to 2017!
U of M reentry workout- first since Dec 3!
First off pacing the last 400 of a 600 for SAL (her target 2:09). Ran 41 and uppped the pace to 37 sec.
6R then 5x200 with 3R aiming for 37-38. Went as follows: