Run Naked, check out this video :]
I can now run for 16 miles on the roads in my Nike Free's[modified] without any problems, this inc 10k steady down to meet up with the club at Ainsdale, followed by 11 hard efforts over 300 - 400m with ben, Simon,Neil and Brian. Once again conditions were extremely windy but we managed a very good work out. after arranging a lift for Saturdays X/C i said my good byes and headed for home the long way.
I ran the last 15 mins at a fast tempo pace finishing with 2 laps of a half mile loop, really pushing the gas peddle to the floor over the final 5 mins.felt much stronger this week :]
No more hard runs now until sat X/C.
16.00 m, 8 mph av, max speed 14mph =2.00