Here's the video Mark talked about in the comments section of my blog after I posted this VIDEO Mark said "Another close finish in NY involved former Southport fireman Geoff Smith - narrowly beaten by Rod Dixon" Epic finish!
Training for the week
Well it's been a week of two extremes, feeling good on my hard sessions but really knackered on my easy days.
Reading Steve Magness's brilliant article in Running Times Avoiding the Hard/Easy Trap made me think about changing my training a bit for the next 2 months, before I restart the 100 day marathon plan in January for London.
I'm still going to follow Marius Bakken's 5-10K section in the training plan, but cut some of the harder sessions in half.
The idea being to get as fresh as possible but at the same time work on my speed and keep a good level of fitness going!
Today's run went really well, Tess and me headed for the big sandhills again, we were both feeling good and Tess paced me, pushing me hard over the trails.
Finished 3 mins faster than last week, which gives us a whacking 7 mins improvement in just 2 weeks. So I guess we are doing something right!
Shoes; Nike Free's modified
No running but did the Trigger point performance workout and a circuit of weights and core work.
24 x 30 sec at 10k pace with 30 sec recovery,
felt good! total time 29 mins
Shoes; Newton Distance racers
Easy level one over sandhill 6 with Tess, legs giving out at end, felt tired = 1.10
felt really bad 'knackered' very slow, horrible run = 30 mins
20 mins at 6.00 pace, followed by 10 x 1 min up and down a slight hill, average pace 5.28
total time = 1.08
Also did the Trigger point performance workout every day.
This unseen Ryan Hall video just surfaced on YouTube, it's from early this year, but interesting all the same.
Enjoy the rest of your weekend, have FUN!