Last week I took 5 seconds off my personal best for 3000m but felt like I could have gone quicker. Under instructions from my coach not to throw away time in the first few laps of a race, I went out hard and hung on; my splits were 2:51, 2:54 and 2:57. Although this probably isn’t the optimal way of doing it I was pleased to have held on well after starting quickly. Having strength is reassuring given that my final two races of the season are a steeplechase and a 5000m. Despite leaving the race feeling like I could have knocked a few seconds off with better pacing, my overwhelming feeling was one of confidence in my fitness.
Monday: 10km easy (10)
Tuesday: AM 6km easy / PM Stretford Open 3000 – 15th in 8:42.21 (15)
Wednesday: AM 11km easy / PM 9km easy (20)
Thursday: AM 10km easy / PM drills and hurdles, grass session – mile, 2 miles, 2 miles off 3:00,5:00 – 5:01,10:11,10:11 (28)
Friday: rest (0)
Saturday: grass session – 10*60s hill reps, 4:00 tempo (14)
Sunday: 22km moderate (22)