Threshold+ club session

A very exclusive turnout at the club tonight. Apparently the cold weather had put a few people off and then when Miguel stated in his opening brief that Michel proposed 40' jogging and for the others it was 1500 + 3000 + 1500 + 1000, well most people's eyes turned upwards and I could tell instantly that the track wouldn't be crowded later.

François, Katia and Laurence were there together with the hardcore runners such as Jean-Marc, Momo, Mireille, Sébastien, Wilfried, José and Bruno. We warmed up quickly with François leading the warm-up at the breakneck speed of about 5' / km or at least 1'30 faster than is usually acceptable. Back to the track where the serious business was to start. Ilyes turned up at this point asking for the keys to the changing rooms, so it would be a short session for him. We set off.

I set the pace for our little group for the first interval at a speed which felt fast but not uncomfortable. I knew that we had 7 km of intervals tonight and I didn't want to blow everything on the first. Wilfried was just on my shoulder and José just behind him. Jean-Marc and Sébastien were well in front. This would be the pattern for all of the intervals except that Jean-Marc and Sébastien drifted back towards us and as I pushed the pace faster and faster with each interval, they were slowing down until we caught them at the end and overtook them. I was particularly pleased with the last 1 km when Ilyes came to the front to run with me and take the pace. We were flying and it was a great feeling.

Intervals went as follows:

5:20 (3:33 pace/km) ; 10:52 (3:38 pace) ; 5:11 (3:28 pace) : 3:17

Another great workout and I'm feeling very confident for the next few races. We'll see how it goes.

Laurence and Katia ran well too with Laurence very happy with her efforts. She's back on track. François is running well too and focused on the 82 k trail in December. We'll be fine.

14km all up.