Just like Bree Wee wrote, If you can't do it in training, how the hell are you going to do it in a race?
The past couple of seasons I have not put in track time and my results have clearly shown this. I keep typing all the time about how I have time to train more this year and you might be sick of it, but I tell you what, I can't be any happier that I am able to get very specific as of this point. Yesterday I went down my local track for the following set:
20 min w/u
6 x 200 m on 1 minutes holding 32sec
4 x 1000m on 3:05 with 200 recovery
4 x 200m same as above
= 6,000 meters
Now this really hurt as there was a nasty gust of wind that just killed me on the straight away. Yes, I did have the advantage downwind, but having the burn from upwind was horrible. I finished the set and was very pleased with the work I have done to get me to this point. I really love the pain associated with track work and busting out the ugly face now so I don't have to reveal it to the public during races. Next week the set gets longer and I can't wait for it, but then I wish I could skip the day entirely.