West Suffolk Athletics Track Bury St Edmunds

6.30pm 4 miles in 32 minutes .

Year to date mileage 1257

Month to date 61 miles

Average miles per month 110

Average weekly rate 25.4

Week to date 21

Weather: Dry not too cold for this time of year. I know I shouldn't tempt fate but where is the coldest winter for donkeys years?Seems fairly typical to me so far.

Tonight I returned to the track after some 3 weeks. I am struggling to get down there on a Wednesday night because of family commitments. Up to now I have given Monday nights at the track a wide berth as I know it is a shorter quicker track session which is something I struggle with having no sprinting speed at all.

Still with no sign that I can make Wednesdays in the near future I ventured down to give it a go. I was right to be a little cautious the interval session is a bit quick for me. The session consisted of the following 3 sets:

6 x 75 seconds with a minute recovery inbetween and then a 3 minute break
6 x 75 seconds with 45 seconds recovery and a 3 minute break
6 x 75 seconds with 30 seconds recovery .

I warmed up with 3 laps before and a lap afterwards.

For the first set I reckon I ran most of the intervals just over 300 meters. For the second set I also hit 300 meters comfortably . However during the last set I slowed and just managed 300 meters each time.

For the last 2-3 intervals I began to feel my right knee and I guess I should have pulled out but I hate not to complete a session so I completed but time will tell if that was sensible or not.

I think I have probably slightly over down it as this was my fifth run in five days and this is the first time this year I have run five consecutive days this year.Whilst it looks good in my diary and boosts the mileage it will be plain foolish if I find I have an injury and I can't run for a week. Oh well pride comes before a fall!

Hopefully all being well I will continue to give Monday nights a go at the track. I do want to do an interval session once a week but for me it isn't the best night as I like to do my long run on the Sunday so this means 2 of the quality sessions on consecutive days.

There was a very good turn out especially from the young St Edmunds Pacers which is great to see in December when there are so many other alternative attractions on offer.