ready to race

there is apparently a 5k at bath university on sunday and if i can find confirmation of this then i will be doing it, and i will sacrifice doing the bridge inn on tuesday night in return for doing a training session at aztec west. one of the reasons i hate that session is that nearly everybody drops out of the session before the end and i quite often end up having to do the final mile on my jack jones which means that i end up doing it slower and i (obviously) end up getting a worse time which reflects more badly on me. last night there was a very small select group of us at the track at filton college for a session taken ny the university of bristol coach keith who some what annoyingly after telling us it would be a 7:30 on the dot start turned up at 8:00 citing the fact that he got held up at work. there were in fact only 5 people turned up last night due to the fact that the european cross country trials are being held in liverpool on saturday so many people are resting for those in the somewhat unlikely in many cases hope that they will be selected to go to toro on the 9th of december along withthose who have been pre selected ie mo farah and bristols own kate reed.

the session last night was 4x800 and 4x400 with non of the long recoveries that you get used to having on the track in the summer and to be quite honest about that i was glad about it because it was freezing cold and i didn't want to be stood about waiting. after a slow start on the first 800 (i was delibrately cautious because my calf muscle felt tight) 2:42 i was soon doing much faster 2:34 and 35's. the 400's were all done in 72 or 73, so i was pleased to see that i hadn't lost too much of the speed that i gained in the summer, but i had no hope of doing the 67 or 68 second laps that i was doing then. 800 meter races will definintely be ditched from now on it'll be 15's and 3ks on the track from now on (according to the test i did on tuesday my 3k speed is 17.45 kph, which works out just over 10 minutes although i reckon i can beat that next summer, quite comfortably and you add 10% for each distance down and take off 10% for each distance up although this can be some what inaccurate as you get further and further away from the 3k speed. i've yet to sit down and work out what it translates to time wise for each individual distance but i will doo that eventually and then decide i can beat those time probably