Helping out

WEEK - 5k
MONTH - 20k
YTD - 237k

I am glad to announce that my boss is allowing me to go to work a little late if need be, therefore I am able to give the Pat Carroll run group a go and have a crack at the 3k TT.

Today schedule for work PT was a small interval session. The course was set out on very lush spongy lawn, you could hardly feel the impact but it was like sand pretty tough to get any sort of pace happening. The session went for about 20 mins which was done at a very high intensity, the course would have been all of about 300m max with a 100m walking recovery, we done this about ten times. After the session we played a bit of touch footy to cheer everyone up that hates running.

A fellow work mate of mine is having a bit of trouble passing his fitness test and was contemplating going for a run at lunch time, however as time went on his motivation was diminishing rapidly so I offered to go with him. We decided that we would run the 2.4k track that he will be assessed on. I worked out the 400m splits he needs to achieve and off we went. I told him to stay with me and get a feel for the speed that he needs to run. To pass he has to get under 11.18 which is 1.53 per 400m. The course is realtively flat with a gradual incline in the middle that continues for about 400m. We got to the 1200m mark in a time of 5.16 and going well, the next 400m was a little slower but we were still ahead of time, we crossed the 1600m mark in 7.11. The last 800m was a struggle for him but I just kept reassuring him, we had just over 4 mins to run the 800m, we ended up crossing with 13 secs to spare in a time of 11.05. Too bad this didn't count as the test but he has improved 10 secs in a week and a half. He still has around a month before he is reassessed, so I think he will have no problems if he continues with some extra training.

Tonight my legs are a little tired and I also have some slight muscle soreness which is wierd, I would have ran just over 5k today but the fact that it was a sprint type interval session on soft grass really worked my legs over. I need to go have a feed and have an early night it is going to be an early one to get to the TT, somewhere in the vicinity of 4.15 - 4.30 am. YUK! The things we do.