I went to see someone a couple of months ago who has a degree in nutrition etc. he's also a V45 with a sub 32.30 10k. I had to do a food diary for him and he was surprised at the training I did off the crap I ate. I've tried to implement a few things he advised but running means I've earned my treats.
Since I started getting the coaching I get a strength and core session each week to do alongside my training. Usually 3 times a week and I try and foam roll and stretch a couple of times each week now. One exercise tonight was a single leg balance. Stand on one foot and make sure that the planted leg is straight while keeping the pressure on your big toe to keep it rooted to the ground. Slightly lift your other leg off the ground with a slight bend at the knee. Close your eyes and hold for 30 seconds. Fell over after 5 seconds every time. Had to keep my eyes open. Useless.
Session last night for me on the road. 2 miles tempo (5.25) 5 mins rest then 5 x 3 mins off 90 secs. (5.09- 5.10- 5.11- 5.10- 5.06) did it in a local park but with no street lighting and did the last 2/3 reps in the pitch black. Need to find a new spot now its going dark.
A new 5k is also in the pipeline which is literally 5 mins drive from my home. A purpose built cycle track named after a local Olympian Steven Burke which is 1200m loop, pancake flat and floodlit. They're doing one race each month with graded races on. I know one of the lads behind it and they're really confident it will take off with a one off big event each year which will hopefully be similar to Armargh with the really quick lads turning up.
Cracking marathon PP. really toying with the idea of doing a marathon next year but your training puts me off. It certainly paid dividends yesterday. I hope you're not too rough off the well earned ale!
Great run Dean. Now there's how to run a half on feel and while having the craic. Ha. Must've felt like a jog at times after your summer on the track. Certainly looks well for next year? Will you be doing willmslow?