The Running Diva

Tuesday March 25, 2008

Tonight’s track session was a brute. The intervals were short but the rests were short too. OCal wanted this wo to be about speed and turn-over and wanted the effort to be close to maximum. 4 x 400m (60″) 1 lap jog, 4×300m (100m jog)  1 lap jog, 4 x200m (30″), (2:50R) 4 x 150m (jog back=60″). The lap jog between sets were to be run at a pace somewhere between jogging and steady state. My legs felt great after yesterday’s plyos but they felt a bit stiff tonight right from the first 400 so I had to work a bit harder at keeping the spin going while staying relaxed. I don’t think I was all that successful. Thankfully, Chops was there to help me stay on pace and he definitely kept my rests honest even when I was desperate for just a few more seconds between intervals. I tried to weasel a few more seconds here and there and he wouldn’t allow it. Thanks PC!  You’re a great wo partner! 400s: 77-74-73-73, 300s: 52-54-54-55 (these hurt!) 200s:33-35-34-35 and all the 150s were at 23. The wind was a bit nasty on the final turn and down the last 100m tonight but we got a nice push on the other side so it all evened out. Kev got bumped over to the other group’s wo which was 8 x 1km.

I had a massage  with Kim Ward immediately after this session and man, did it ever make a difference to my recovery. Kim did a lot of work on my legs and whoa did it help! I find Kim’s work is really paying off in so many ways. I am feeling a huge difference. I used to have pretty sore calves especially after a track wo or a race. Not any more!