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.
After my lie-in it's now time to reflect on my race...
Got there in plenty of time, did a 2 mile warm-up and then 3 strides. Just before the start I got to the front and walked around a bit. When the starter told us to get in I tucked in on the left side but then about four clearly slower runners came from nowhere and stood in front! My start was slowed and I ended up running diagonally to the right to get in clear air which was better than running the shorter line. About 20 people seemd to go off way too fast but by the first left turn (about 500 m) they had fallen back.
My plan was to go off slightly faster than target pace and then settle in for a bit. First 1k was 3:15, and I noticed a local runner who I've beat several times must've gone through in 3:11. 2nd split was 3:20 and I felt fine but knew I had to be close to 10 mins in order to have a chance. The group slowed and my 3rd split was 3:26 but I knew I had time in the bank. From then on it was just a case of glancing at the watch and speeding up if it was over 3:20! 4th split was 3:24 so I'd brought it back a little but I saw a Wilmslow guy ahead who I decided I would chase.
In the last 1k I waited till after a car had got in the way of us (had to jump onto the pavement) and at about 400 m started pushing and overtook him. The next guy was a bit too far to catch; maybe I went a bit late. Managed to run a 3:13 last split but nevertheless glad to run 16:43 and can't complain at the 19 second PB. Just need to make sure I keep the 3rd and 4th splits down next time which could drop 10 secs off.
Thought Stevie was going to implode with excitement at the end though. :P Great to have his support and also see Dean who definitely deserves his time as he went out hard and reaped the rewards!