Smash ups!

Thankfully my injury has slackened off and the peroneus has relaxed, albeit not completely. Therefore tomorrow evening's 5k is on like Donkey Kong. I cycled back home via Brockton Oval this evening and dropped in a mile in bare foot on the grass followed by 6 x 100m strides and it felt fine, so I'm ready to rip it up.

British NCAA runner Luke Cragg coined the phrase 'smash ups' to describe how he wants to attack a race, and I'm borrowing it for tomorrow. I want this 5k to be the result of the hard work I've put in. The thousands of miles I ran between September and March and the subsequent speed work I've been doing in Vancouver.

I want to take this race apart, I want to build into it, run the opening kilometre controlled, enjoying the downhill, then work hard on the uphill and the second kilometre before letting the legs open up through kilometres three and four on the flat. Kilometre five is going to hurt like hell, I know it will, I want it to. I want to feel the pain of pushing myself to the limit. I want to taste the lactic acid rising up from my legs into my mouth. I want to run that final kilometre completely balls out, on the wire. I want to run it how Luke Cragg would run it - smashing it up.

Target time: 15:45