On Tuesday [ my birthday, geees 49!!!] I did Marius Bakken's alternating pace tempo run.
40 mins of 4 mins 6.04-5.44 pace then 4 mins active recovery at 6.48-6.30 pace none stop!
It went well and I felt quite strong.
6.33 miles in 40 mins, average pace 6.19, total time inc warm up warm down = 1.00
Not quite as fast as Ryan Halls tempo runs!!! [see video below]
Note Ryan's stretched hip and leg, just been reading about how to use the 'hip stretch/reflex mechanism' to improve running performance, READ HERE VIDEO
Today Tess and me hit the sand dunes for 1 hour and 29 mins easy, then i ran 1/2 mile at 10k pace.
Monday was a club session with 12 fast short efforts, max speed 14.2 mph.
total time inc running down and back = 2 hours 22 mins.
Last week saw me reach almost 12 hours of running!
On Sunday I have a 20 mile race which will be a good test to see how i'm going!