Ric - surprised that SG would say that. Thought he was the one defending the people on this thread at one point; looks like times have changed. I take it he checks back on this thread every now and then.
DOMS is delayed onset muscle soreness.
SS - nice one mate, shame I couldn't be down to return the favour. I think with a few longer reps with short recovery at race pace, you can sort out that fatigue later on in races.
Wrt 400s, think Rob is spot on with his suggestions. As for the sorts of times, the longest I did was 20 x 400, 45 secs rest in 77 s. Not too bad because it goes so fast!
Bus, you could always go for an alternating 60, 90 and aim for the same pace, and then go 60, 60, 90 and so on. Takes longer but maybe a lower injury risk if you transition over a few weeks?
One of my suggestions was to continue aiming for under 80s, maintain the same recoveries, and swap say 16 x 400 with 14 x 500, then 12 x 600, 8 x 800, 6 x 1k, 5 x 1200... you get the idea. I think reducing the cumulative recovery should probably be the aim, but what people tend to do is repeat the same sessions and try to shave a few seconds off each time!
Thanks Dean, fortunately you made sense post-race and you can rightly wallow in the success of yesterday. Interesting to hear about your top local runners, seems like you're in a similar situation to me with a few quick guys ahead to chase!
Christleton is a strange course, you go downhill for half of it but you don't feel like you're climbing back up again.