Keith in Bega 1500m 5:08 + 5 x 300m ; Steve 4 x 3 minutes + 4 x 600m

Looks like we are all on a similar page this week. Keith ran 1500m on grass in 5:08 followed by 5 x 300m with splits increasing in speed. Splits: 57.9,56.5,56.1,54.2,53.7. That's a good set.

Steve ran 4 x 3 minute efforts. Splits: 3:41/km,3:38/km,3:41/km,3:29/km. A couple of days later a 4 x 600m set. Splits: 1:54,1:53,1:52,1:50. Steve looks ready to resume racing.

Next step is all of us race the same way we train with a start strong, increase pace and hold, last 400m or so staged kick down, always relaxed. I get another chance at it tonight with 1500m handicap on track.

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