As mentioned, we were told about the 9 x 300m as John walked onto the track. The first three had 300m recovery, then next 3 had 200m recovery and the last 3 had 100m recovery, so things were going to progressively get more difficult. However, when John told me that I was to run 47 seconds for each, I laughed. That would equate to about a 63 second 400m, which I don't think I can do right now. However, in that small microchip in John's head, he knew better what I was capable of than I did. I held 47's for the workout and while I wanted to puke a little after the last one, I completed the workout.
With this past week now in the rearview, I am definitely pleased with where my training is at. It was a big week of racing and hard training and through it al I have been running the same times as I did last year and not feeling any ill effects of it - either in the foot or elsewhere in the body. I have two races left on the calendar - the two Gunner Shaws - and after that it is base running and snowshoeing for me until the new year. I am pleased to have recovered back to the point I was at this time last year AND have times to empirically demonstrate that.
I hope that the rain holds off tomorrow morning as I head back out into the trails and start to my winter dosage of long, long hills.