Thats good advice actually, of course you of all people enjoys the pasta Sick BoyIt will help somewhat, but running is something else entirely (to state the obvious!). I'd plan to increase your carb intake on running days. I eat around 225 grams of pasta/rice on running days and I find that really helps with recovery.
Thats a good shout also.I do single-leg strength work in the gym for running.
Single-leg-press being my current favourite.
Soon find out where your weaknesses are (in my case my right leg considerably weaker than my left..... not a surprise as i was a solely left-footer at football, then heavily left leg dominated at kickboxing)
Please don't do Weymouth parkrun. I take pride in always being the fastest finisher in a Cov shirt (pb only 20:17 and can't even get near that atm).*5th place at a very warm Teignmouth parkrun this morning, 18.50. Ran in last seasons home top. Having a break from parkrun to do a trail 10k race next Saturday
Haha no I probably won't its a bit too far to travel for a Parkrun. I know some ex Longford lads living in Weymouth now but doubt they do any Parkruns. 328 parkruns is impressive, think I've done about 85 over 15 years!Please don't do Weymouth parkrun. I take pride in always being the fastest finisher in a Cov shirt (pb only 20:17 and can't even get near that atm).*
*I think in the 328 I've ran I've only ever seen about 5 other Cov shirts but that's by the by.
Gonna give this session a go this week, though it won't quite be at your pace and it won't be on a track eitherWe had a track session at Godiva..... absolute ordeal.
5 sets of (2 x 400mtrs with 1 minute rest between)
The 2nd 400 to be 4 seconds quicker than the 1st (general idea being the first rep is at your 3k pace, and the 2nd rep at 1500mtr pace)
Was ok for three sets.... then everything just drained out of my legs..... i kept the 1st reps on target, but couldn't find anything to speed up on the 2nd reps.
My target was 76secs, 72 secs
5 sets were....
77, 73
76, 72
75, 71
75, 74
75, 75
Finished off with 5 x 60mtr sprints.
Was a struggle to jog back to the car afterwards.
Gonna give this session a go this week, though it won't quite be at your pace and it won't be on a track either
Gave this session a go tonight. I don't have a track nearby so did it on flat smooth tarmac (the sea wall at Dawlish Warren). Warmed up with an 11 mile bike ride home from work, then an easy mile jog down to the Warren.We had a track session at Godiva..... absolute ordeal.
5 sets of (2 x 400mtrs with 1 minute rest between)
The 2nd 400 to be 4 seconds quicker than the 1st (general idea being the first rep is at your 3k pace, and the 2nd rep at 1500mtr pace)
Was ok for three sets.... then everything just drained out of my legs..... i kept the 1st reps on target, but couldn't find anything to speed up on the 2nd reps.
My target was 76secs, 72 secs
5 sets were....
77, 73
76, 72
75, 71
75, 74
75, 75
Finished off with 5 x 60mtr sprints.
Was a struggle to jog back to the car afterwards.
Gave this session a go tonight. I don't have a track nearby so did it on flat smooth tarmac (the sea wall at Dawlish Warren). Warmed up with an 11 mile bike ride home from work, then an easy mile jog down to the Warren.
Set times were...
85, 80
82, 79
81, 79
82, 83
86, 82
It's a tough session. Not looking forward to the bike ride into work in the morning
Wow, sounds a gruellerNice one..... its a tricky one indeed.
We were on the grass at Warwick Uni tonight in warm and sunny conditions.
3 minutes
5 x 200mtr uphills
3 minutes
5 x 200mtr uphills
3 minutes
My sort of session.... a bit of a grind, and nothing excessively speedy.
Managed to make each 3 min rep quicker...
3:39/km
3:36/km
3:32/km
Another tough one..... a few of the group finding the pacing really difficult tonight.
The Northbrook 10k felt like that this morning as far as im concerned!10km done this morning in Sicily…it was ‘only’ 27c at 06:30am.
10km done this morning in Sicily…it was ‘only’ 27c at 06:30am.
San Vito Lo Capo (between Palermo and Trapani).Whereabouts in Sicily?
Looks lovely all the same, must have been getting to around 40 in the heatwave there i assume?View attachment 44439
It was at that point that I started to think I’d made a mistake.
It’s generally mid 30s most of the summer but feels 40c + but the sun/heat is very intense. The whole country has been incredibly hot for the last month or so though.Looks lovely all the same, must have been getting to around 40 in the heatwave there i assume?
They have started doing flights from Brum to Palermo now which i really want to visit at some point, shall probably avoid high summer though!
Will definitely take you up on that when i can perauade the boss to go. Any time of year you'd say is best? Or to avoid?It’s generally mid 30s most of the summer but feels 40c + but the sun/heat is very intense. The whole country has been incredibly hot for the last month or so though.
Palermo is one of my favourite cities so feel free to PM if you do decide to go and I will give you some tips for the city and local area.
If you’re planning on mostly staying in the city, then I’d say April/May or October/November are ideal as you’ll avoid the heat but have warm weather.Will definitely take you up on that when i can perauade the boss to go. Any time of year you'd say is best? Or to avoid?
San Vito Lo Capo (between Palermo and Trapani).
Good session. I've been out of action for a week with Covid but back into it gently from tomorrow hopefully. What time are you going for in 10k?Down the uni in pissing rain on saturday morning.
6 x 1 mile, with 2 minute rests.
Nice and controlled, just getting solid miles in without going crazy.
5:54
5:53
5:51
5:50
5:51
5:51
Racing tomorrow at Pingles, 10,000m on the track....... its the Leicestershire County Champs but running as a non-competitive guest.
Good session. I've been out of action for a week with Covid but back into it gently from tomorrow hopefully. What time are you going for in 10k?
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