For the warm-up, I ran on the roads through the grounds to avoid the long wet grass. On the way I came across the very obliging groundsman from last year. He was on a huge grass cutter on one of the top ovals facing Moss Vale Road. We both stopped for a few seconds and, as I was about to continue, he called out, "It's too wet on the track; nothing worse than wet feet. I'll come down and mow a section for you." And he did! Roared past me on the grass-cutter and, by the time I ran back to the track, he'd cut a strip about 2m wide just inside the oval fence....if that's not a kind and thoughtful thing to do for a person, I don't know what is! The 'track' measured a distance of 455m, but I had the Garmin set to alert vibration at 400m so no problem with the exact distance....just kept running till I felt the vibration on my wrist. Changed directions after every two reps.
I had VP set at the correct pace but didn't dare look at him till after I stopped! I ran what I felt was my best for my first day back. However, I only did half the number of repeats from the program because I felt the remaining ones would just go from bad to worse. I could feel myself slowing down in the sixth repeat. As it was, I did well, I think, for six of the twelve and thought it better to quit whilst ahead and feel good rather than grind out the full program and go home disappointed in myself.
Program : F.I.R.S.T. Half Marathon, Week 18.
10-20 min warm-up
12x400m in 2:21 (5.52m/k)
90 sec RI
10 min cool-down.
|400m of 455m!|
4 drills with strides between
2:23 (75/85%); 2:22 (73/86%); 2:27 (77/87%); 2:23 (77/88%); 2:20 (77/895); 2:24 (77/88%).
Timed 90 sec RI between
1km cool-down + stretches.
........drove home, no niggles, feeling quite chuffed with my effort!