Run with the Girls X/C Squad, more on Ryan Hall and a Kenyon workout !

Barry had me down to run a one mile TT on Wed, the afternoon was amazingly warm and humid, you could cut the air with a knife it was that thick!
I decided to run a mile at what felt like 1/2 m pace to fully warm up and I recorded 6.05, after a couple of mins jog I sprinted into my fast mile effort, it felt like hard work cutting through the humid air and I knew straight away I'd be on for a poor time, working very hard I finished with 5.38 [ only two weeks ago I ran a 2 mile tt at 5.37 p] oh well I tried my best. I finished with a steady mile in 5.55 and then jogged home.
In the evening Niz asked me to run with her down to the club session at Dunes
[ 6.30 pm] .
Carol and Christine had almost the full women's X/C Squad out, it was also nice to see some new guys and girls turning up for the session.
Anyways Christine got us to do 8 efforts over the ocean plaza bridge, I ran at the back deciding to take it easy but was shocked to find I was running at 5.20-5.30 pace and it seemed ridiculously easy, strange how running in a group helps you run so much faster than on your own!
PHOTO; The Hoodies SWAC WOMEN'S X/C TEAM

Training for the week
Mon
16 x 10 sec fast , 20 sec easy plus running drills
Tue
Easy fartlek, felt really strong!
Wed
one mile tt plus club run in evening
Thur
Core training
Fri
Easy-steady sandhill plus running drills

Train the Kenyan way
Great simple workout to improve both speed and strength
CLICK HERE

Ryan Hall told he 'runs like a girl' by Asics R & D department!
CLICK HERE FOR VIDEO'S