So where was week 4 you ask? It was on, but I had to pull out of all events due to injury. Anyway, I came back this week, almost fully recovered from my injury, and now armed with a pair of spikes. I had hedged my bets, entering the 800m, in addition to the usual 200m and 60m events. The plan was to run the 200m, see how everything was holding up - if good, run the 60, otherwise run the 800, which wouldn't stress any weak areas.
First event was the 200m. Conditions were tough, with a stiff headwind (later measured at 3m/S), blowing almost directly up the home straight. This was my first actual race in spikes.. Anyway, I took the start a little easier than normal, so any acceleration issues didn't overstress my groin. About 120m from home, I felt the full force of the headwind and felt it was safe to open up and hold that to the finish. My energy held up and I finished strongly with a PB time of 28.61 (down from 28.96) seconds.
Next event was the 60m sprint. This would be a test of my recovery, as there's no room to take it too easy over such a short distance. Got away to a good start, and cautiously accelerated to near top speed, finishing in a PB time of 8.70 (down from 8.91). As is common for me, the effect of the headwind was hardly felt in the shorter race, doe to the excess power I have. In both sprints, the spikes were certainly responsible for a significant portion of the improvement, as well as improved fitness, especially in the 200m.
To finish the day, we ran a "Swedish relay", which consists of 4 legs - 100m, 200m, 300m and 400m. The teams were mixed together in age and gender, rather than tuned to win specific age groups, as this was more of a fun event, rather than a serious one. I got the 300m leg in my race, which is towards the longer end of my range. However, this run went better than I expected. The whole 300 metres felt good, even the upwind in the home straight, just before passing the baton to the 400m runner. This was my first experience with a "400m" style of changeover ever, which went well.
Anyway, a good day in all, I'm back on the track with a vengeance, and ready to build on this success. Next project is to (carefully!) work on my starts and sort out the issues there.