We were back at the track tonight for the third week of the speed build. Tonight was a one 400 (for some fast warm up) and then four 200s, all out. I haven't sprinted like that since I beat a student in a barefoot race on a soccer field about 4 years ago. We had full rest, so each one was to be as fast as we could go. I felt like I was back at Centennial Stadium in Oshawa, chasing Jason Brumley around the track (man, was he fast! I should Facebook him...)
Anyway, I ended up holding about 26s for each of the four 200s. I felt good and fast, falling back into the ol' sprinting form surprisingly easily. I am glad that I still retain some speed from the early days, but I would like to be able to translate that into the longer distances (10k and such).
Talked to Coach John about Sunday as well. He thinks I should go out in 3:25/km and see how it goes. That would put me WAY under my PB of 1:15:40ish, but I am thinking a more conservative 3:30 to start and see how it goes. Of course, much depends on the weather, but it was supposed to be 8 degrees with light rain - which is actually very good running weather as long as the ground is not slippery. It will be an interesting day as I am feeling relatively fit, but I am not sure about 1:12 fit.
Here's to a mini-taper! (Day off tomorrow and light run on Saturday)