"If you can smile like that your legs are feeling heavy...."

Today 12km
Week: 17km
Month: 250km
Year:618km


We had long reps this morning and I had 3 x 1200m reps on the program. Ray and I arrived a little early, just as the sun was getting up and did a good warm up (4km at 5:30/km pace..... a little quicker than planned). Then instead of listening to Sean I was too busy talking to Linda and completely missed what he was instructing us. So we took off and I thought I was doing a 1km rep followed by two 1200m reps. when I got to the 500m mark Sean said to me I was running well and I should do 2km.... crap- too fast, time to slow down a little! So I did my fist rep in 8:48 which is the fastest time I have run a 2km rep. Then Sean said to me that I was running well and felt I could manage the longer reps and said I should do a second 2km rep and finish with a 1400m rep. So on one hand I was excited he felt I was running well enough to stick with the faster group.... but completely intimidated and unsettled about running with the faster runners. In my second 2km rep I was a little more conservative ( insert pooped ) and finished with 9:09. Apart form being out of your comfort zone, the problem with being "promoted" is that you then get hardly any recovery (when you are last) ..... so I had 45 secs to jog about 150ms from the finish spot to the 1400m start. I am a little dissapointed to say that I put minimal effort in my last rep. I had already decided that with such a short recovery I would run like crap.... so I did. I decided to just keep it under 5 min pace.... finished 6:40 (4:47/km average). When I finished I said to Sean I was dissapointed with the effort I put into my last lap..... he said that I had worked really hard in the first two and to be happy with my times and not worry. Then he said "Yes... when you smile like that your legs are feeling heavy".... in other words the legs are so pooped your not working aerobically. So I am really happy with my fisrt two reps but annoyed that I slacked off in the final one! Mental note do not let Sean see you smiling and looking at the birds while running a speed session!

2km- 8:48 (4:25, 4:23)
2km- 9:09 (4:35, 4:34)
1.4km- 6:40 (1:50 (400m)4:50 1km)- crap!!