I had a pretty tough session Saturday and got another one coming up this week, Saturday gone was the standard 3 400's 2 400's 1 400, with 30 seconds between the first set, 5 minutes recovery, then 1 minute between the 2 400's and then a full 10 minutes before the final 400m rep.

I was pretty happy with the session in the end, I know I never talk about rep times but I'll tell you about this one as you can look at it anyway you like really and it wasn't really a key session for me, but the aim was 1500 pace for the first set (59's), I managed 58, 59, 60 which I was happy with as it was all on my own. The n 5 minutes later, the aim was 56's as that's an estimated 800m pace for me even though I haven't ran one in years! I'm thinking I might do one before the season is out, we'll see! But the 2nd couple 400's I was 55 and 59. 

Anyone who has done the session knows the 2nd rep of the 2nd set is the absolute killer! It was no different for me, having done the first one too quick as I attacked it and went out in 26 high for the first 200 I tried to relax down the home straight hitting 55, then on the 2nd rep after 150m my legs were starting to tie up! I didn't check my 200 split, I just ran it through trying to hold form. After that 59 my whole body was filled up with lactic, it took me a good 8 or 9 minutes to get it out my arms of all places. My legs didn't feel too bad but I felt like I couldn't pick my arms up at all!

Thankfully when the end of the 10 minute recovery came round I was ready to go, the aim was 54 which I thought was adventurous, but much to my surprise I hit a 53 after going out in 25 for the first 200. I was pretty happy really as it was the first real speed session i've done in a long long time and it was good to tap into that energy system and do abit of 1500m training.

This weekend is a totally different story, it's another monster session, I think off the top of my head it's 2x2k, 3x1k, 4x400, 2x200. I'm looking forward to it as I love sessions like that. The only downside is that i'll be on my own for it as Nick is away training and Lewis is doing something different. On the plus side i'll have the girls to run with as they're doing shorter reps at my pace but I tend to do the majority of the front running.

i'll keep you all posted on how things go over the next few days and how the weekend session goes.