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Oct 2021
11:51am, 23 Oct 2021
18,753 posts
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Sharkie
Nice work, Ness! Great that you had the strength to push rep 12, and there's barely any fall off on 13 and 14.
Do you walk or jog your recoveries? (I don't imagine they're static... but they could be)
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Oct 2021
12:05pm, 23 Oct 2021
17,347 posts
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Ness
I walk them, Sharkie. Have wondered if jogging might be better.
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Oct 2021
12:24pm, 23 Oct 2021
43,654 posts
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.B.
I’ve done two good PT sessions this week - we took him on holiday via zoom  Those I find easier because he tells me what to do. I can usually push hard and often do more than I think I can because he tells me to!
I haven’t run much the last couple of weeks, but parkrun is my quality run session. Most other runs are very easy run-walk. Today the conditions were perfect, no wind, and I last did a fast one (postcovid PB 29:10) 4 weeks (and 3lbs ago).
A bit slow to get going at the start but I kept pushing with my eye on two young women in black ahead. I didn’t feel the first mile pass on my watch and wasn’t sure if I was on pace to beat my previous time so I decided to take a look at the turn. Passed the two in black before halfway and saw 14.29 at the turn. The thought I might get back under 29 minutes helped me keep pushing.
There came a point when it felt hard and I was aware I could just stop pushing to make the unpleasantness go away. This was when I was thinking about my recent PT sessions, I often repeat “strong” as I run, today when my legs were saying they had had enough I was thinking specifically about all the weighted single leg glute bridges I have done recently “strong legs” was going over and over in my mind. A young woman had passed me looking easy and I tried to run with her and hold on as best I could. Last mile flashed up 9.03+, I knew this meant I was likely to get the sub29 and pushed to just sub-puke levels. It was hard to thank everyone at the end and took a few minutes to recover, but delighted with a 41s improvement 28:29.
Actual PB is still a way off, but sub 30 was a real challenge just a few weeks ago. I also still have some weight tomgo that should help.
I’ve decided to run tempo type runs for most parkruns and then an all out about once a month.
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Oct 2021
12:31pm, 23 Oct 2021
18,755 posts
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Sharkie
What a great write up, .B.
You deserve that result - an excellent improvement in just a month. That 9:03 must have been the encouragement you needed - well done on pushing through 'uncomfortable'. We usually can but understandably don't want to!
Kisses!
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Oct 2021
12:37pm, 23 Oct 2021
17,348 posts
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Ness
Great result, .B. Well done... 👏😁
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Oct 2021
1:18pm, 23 Oct 2021
21,508 posts
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GimmeMedals
Fabulous .B. 
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Oct 2021
1:38pm, 23 Oct 2021
54,598 posts
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Velociraptor
Awesome, .B.
I fibbed. I did a non-quality session. Maybe tomorrow.
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Oct 2021
2:53pm, 23 Oct 2021
50,355 posts
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LindsD
Well done, and a great write-up. 
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Oct 2021
3:09pm, 23 Oct 2021
8,078 posts
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TeeBee
Nice one B
I did my weekly weights session yesterday. The last two weeks I've had some doms the next day, but none this week, so time to up the reps next week.
I'm in an endurance phase at the moment, so working on increasing the reps per set and number of sets at a set (at a slightly lower weight). After 6 weeks of this phase we'll swap back to increased weight while keeping reps lower.
Then the plan is to swap between endurance and strength cycles every 6 weeks. I'm always amazed when I get through these sessions that I've managed to complete them
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Oct 2021
3:34pm, 23 Oct 2021
17,296 posts
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jennywren
Brilliant .B.
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