Maybe Naylan but I've been doing hill reps at least once a fortnight for the last 8 years. Not the same sessions, a mix of long and short and progressively harder withut seeing much improvements. It seems to be weight training that's made a big difference to me.
I've done some plyometrics but they always seems such high impact I'm scared of getting injured.
I wouldn't claim to be any sort of expert and I'm much slower than you but I've started doing a body pump class twice a week over the last 3 months, which incorporates lots of swats and lunges. Nothing else in my training has changed but I've knocked 86s off my 5k time this summer, after being on a plateau for the last 5 years!
My son has been doing a few parkruns. He's not quick but he's enjoying them and as he's not at all interested in sports that involve a ball I figure it's good exercise for him(and it means I can run without finding a childminder!)
However, the last 2 weeks, He's complained that his heel hurts over the last km and for a few hours afterwards. I've always been a bit wary of children running too much too young but thought a once a week 5k would be OK.
Anyone know what it is and what we can do about it or does he just need to do less? He's running in his regular trainers. Do they need proper running shoes at this age? (there's no weight to him, about 4 stone)
"Our committee is a not-for-profit group of volunteers, who are 100% committed to the local community through the delivery of an event that raises money for charity - and one of the only races left where all money goes to charity."
Being a Ltd company doesn't necessarily man they're profit making - it's just a vehicle for doing business. Their aims can still be charitable or they could give all their profits to charity.
It is beyond me how they couldn't find a solution though. Surely all they needed was some plastic dustbins and paper cups? Could have been filled at the houses on route (the local public have been applauded for helping) and any completely rural parts could have used the limited supply of bottled water that was available from local supermarkets.
How much water do you need for a HM in cool conditions anyway?