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Jun 2016
7:34pm, 23 Jun 2016
9,389 posts
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Sharkie
Obviously when we did this with Pete, our old coach, we had 'set, go' (so I let you off lightly with the rolling start) and he blew a whistle for stop. We did it in twos - so the rest of the group were on hand round the track to note where the last step fell. Obv we had some idea of how far we'd get - I was aiming for 250 metres at the time and managed 235. (I was 57 and would do a bit less now)
I have now Got Plans for you LD! It's ok - no more max efforts for 42 seconds.
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Jun 2016
8:06pm, 23 Jun 2016
14,668 posts
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LazyDaisy
Ooh, exciting! 
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Jun 2016
8:15pm, 23 Jun 2016
9,390 posts
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Sharkie
No more speed work for a few days though! But if you parkrun remember that you DID manage to run hard and fast for 42 seconds and it didn't kill you. In fact you prob had something in reserve.....
(you are not only faster than you think, you are stronger than you think)
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Jun 2016
8:20pm, 23 Jun 2016
14,669 posts
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LazyDaisy
It's Bushy parkrun this weekend, immediately prior to a TBC amble from Hampton Court, so it may not be a full-on effort. I do however have an aquathlon on Sunday morning, only a 400m swim and a 2.5 km run (and if last year is anything to go by, that will be an over-estimate of the run length) so I could give it a bit of welly then
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Jun 2016
8:25pm, 23 Jun 2016
9,391 posts
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Sharkie
Oh my goodness you are VERY hardcore this week!
Rest tomorrow, take it very easy on Saturday ... but yeah ideal time for a bit of welly on Sunday.
I needed actual wellies (rather than spikes) to run at Battersea this affie. The track was a LAKE.
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Jun 2016
9:36pm, 23 Jun 2016
12,873 posts
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jennywren
We've had lovely weather in Manc today and it hasn't rained for at least three days, which might be some kind of record
Someone has offered to pace me to a sub 30 5k on Sunday. I'll have a go but not sure I'm quite there yet.
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Jun 2016
9:43pm, 23 Jun 2016
4,649 posts
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icemaiden
Good luck jenny.
My leg was complaining quite a bit today before I tried any jogging. The warm up helped ease it off. By the time I had faffed about for 30 mins I was more than ready to start on the homeward journey. Not sure if the terrain today was comparable to yesterday. I can't do 100% effort because I am uneven, so I did what I could for three goes.
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Jun 2016
10:16pm, 23 Jun 2016
9,393 posts
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Sharkie
Hi Icey! Have just commented on your blog of yesterday. Mainly to say that I appreciate you can't do eyeballs out stuff ATM. You are wise to adapt the idea into more conventional intervals.
I REALLY don't want to cause anyone injury (er OBV!)
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Jun 2016
10:18pm, 23 Jun 2016
9,394 posts
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Sharkie
The long warm up is just something to take on board as prep for a mile race/time trial. The shorter the race the longer the warm up is a good rule of thumb. If you want to move fast - to sprint even- you need to gradually take your limbs through the full range of movement needed to do so before you actually do it.
Doing something like the skips I suggested really makes you(one) lift the feet off the ground and raise the knees. It is also a surprisingly energetic movement and raises the heart rate nicely.
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Jun 2016
10:49pm, 23 Jun 2016
4,650 posts
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icemaiden
I saved the skipping bits until I was somewhere no one could see me. Lunges help stretch the duff bit of the bad side. I need to do this for the next month as that's when the Cambridge mile is. What I am doing isn't making it permanently worse and might even be making it stronger. Swimming tomorrow.
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