Saturday - first race. 15 have entered, so two heats with the first 3 plus 2 fastest losers to make the final.
I'm drawn in the strongest heat (World champion, word silver and world finalist all in one heat) I expect their random distribution is a little on the dodgy side.
I draw lane 5, Neil Tunstall (World champion) has lane 4. My coach has encouraged me to go easy. 17 strides rather than my usual pattern. run my own race and see what happens.
Got to hurdle 4 and Neil drew level. He kicked again at 5, putting in two lots of 16 strides and left me for dead. I came back at him in the last 100, but with both of us playing a game of 'who can finish looking easiest' we cross the line in 59 and 59.3 respectively.
Turns out everyone in our heat was quicker than the second heat.
Thursday, August 7, 2008
European masters - 400m hurdles M45 heat.
Countdown to Slovenia
Next few posts are all retrospectives having just got back from Slovenia, anyway here's my thoughts leading up to the European masters.
Tuesday did my last session on the grass at Mountbatten with Tony and Rich. Lazy 100s, several fastish strides on the 100m track. Nothing too strenuous. Feeling OK, although not sparkling.
Evacs 2008 Slovenia from evacs2008 on Vimeo.
Wednesday we traveled up to Chelmsford for the night, then flew to Slovenia the next day.
Ljubljana is stunning, beautiful old buildings, a river running through it and a castle dominating the town. Feels like a mini Paris.
Our apartment initially looks like some communist block of flats (the looks on the girls faces when we arrive says it all), but turns out to be very spacious and with very modern furnishing (the girls quickly forgave me).
Went to the track on Friday to register. Super stadium. Large covered stand, outdoor warm up track and an indoor 100 track under the stand.
Sunday, July 20, 2008
Leg massage!
Never one to miss a good massage, I booked up legendary Andy Cook for an hour long session this morning. Great stuff, the legs feel like they've just run many miles and he found every tight knot he could. Hopefully it will feel even better in a couple of days
More.....Saturday, July 19, 2008
Last big session before Slovenia
After my 3 mile academy run I set off for Swindon for the last real training session before heading off to the European championships. I must admit to feeling pretty lousy before leaving so took another garlic juice to ward off any vampires.
Anyway - great session.
2x 5 hurdles followed by a 300m flat run
The hurdles went very well with a tail wind. Managed 17s to 3, then 16s to 5 fairly comfortably, infect I nearly overran the 5th. First run in 25.7 (quicker that I have run in all my races for the last couple of years). Second run I eased up between 2 and 3 (on the advice of my coach) to save energy and the run left a lot easier, but bizarrely came in quicker at 25.4
Also tried using block and with help from Dave Moles and Howard found a comfortable setting that seems to improve my start
Had a good 15 minute rest then went for the 300m flat run. I ran behind Howard in lane 3 He went off very quickly, nearly 10m ahead at the 100m mark, then i pulled back on the straight. I couldn't get passed on the bend, but we both clocked almost the same time 37.5 - which I think is the quickest I've done in a long time.
On Tuesday on grass my best was 42 seconds, so considerably better on a decent track with Howard as competition.
All in all very pleased with how the session went. Good starting, good hurdling and good flat speed.
This week is basically ticking over before next weekend.
Bring it on!
Academy rise again
Like the proverbial phoenix, the Harriers academy rose from the ashes, bigger and stronger than ever. I'd promised to pop out at 7.30am and say hello, but the crowd was so big I decided to join them for a sociable 3 miles. Well done to Pete, Pete and Mark for firing it up again. well done to the rest of you for getting out.
Poor turn out from the Celts - some excuse about celebrating a win over Southampton. This could be a very long season if every victory at clubs like Saints is celebrated this hard...
Friday, July 18, 2008
Light Thursday session
Decide Thursday would be easy. 150, 120, 100 at 85-90%.
Felt OK but not sparkling.
Plan to take Friday off and do some more hurdling in Swindon on Saturday morning. Then next week do some starts out of blocks and off to Slovenia on Thursday.
Southampton open meeting
Team Southampton put on an open 400m hurdles on Wednesday. These are pretty rare so I thought I'd take the opportunity of a low key run. With 7 hurdlers turning up they ran the U17s, senior women and senior mens all together. It feels a lot better having a full track in the hurdles, much more like a real race. With a 6.45 start it was already starting to cool down and the wind had picked up. After a slow start I ran well to the 6th, including a decent right leg lead over the 4th.
Then at 8 I slowed up as I hit the wind and finished with a poor last 100.Results.
Jess came down and ran in the U11 600m and came second. She ran very well, tucking in at the right time, then passing when she needed to. Excellent style overall.
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