The hunted

Fri – 2 x 4 min, 30 SR, 1 x 8 min, 3k WU, 3k WD

Drove into one of my favourite sessions today and spent the drive plotting a plan of attack to match it with the in form Glenda. Alas, Glenda had already done her session yesterday, prompting Pete to say ‘we’ll be chasing you!’ So, I was going to be the hunted instead of the hunter – no worries!

We set off from our usual 3kTT starting line on Riverside Drive and I eased in behind Pete and David who were running side by side up front and set about finding some rhythm. Approaching the incline next to the boatshed, I put in a surge and rounded the boys to take the lead, continuing to keep the tempo up as we sped down the decline on the other side of the boatshed. I had a five metre break on the boys after four minutes and following a 30 sec SR, I really attacked the next four minute rep telling myself not to conserve anything for the 8 min run home as 30 secs would be sufficient recovery to have me ready for a hard finish. I tried to kick away from David for over two minutes but he hung on grimly and it was not until the hill before Orleigh Park that I was able to drop him. I then proceeded to put 15 metres on the boys before we ran out of time.

After a thirty second break, we turned around for the run back to the start and it was my turn to be the hunter as I set myself the challenge of catching up to the boys by the time we got to the boatshed and then going past them on the decline. To my surprise, I bridged the gap in about 500m and went straight past the boys. I was feeling really strong and clear minded, concentrating on keeping my arms balanced and my face relaxed – those long runs are starting to pay off!! I was determined to get back to the starting line with a decent negative split and going past the 1k marker at the boatshed I glanced at my watch and saw that I had to break 3:29 for the last k to record a negative split. I really gunned it that last k and it felt like I was finishing a 3k time trial as the fatigue started to creep up on me. Hardly wavering in the run for home, I clocked 3:19 for the last k and for good measure, ran past the finishing line for 10 seconds to bring up the full 8 minutes – that’s what my program called for after all!!

Am very pleased with yet another quality session. To run a 3:19k after twelve and a half minutes of hard running augurs well for the next time trial and I think I’ve put the writing on the wall for a sub 9:50 – bring it on!!!