An update on the Mrs' club 5k track champs. Athletes were told the laps would be counted for them. Everyone started at the 200m line with the lap counters sitting at the start/finish line. Can you see where this is going yet?
No! That is the way it is always done: the trick is the counter starts at 12 and counts down to zero, not count up to 12. It should follow the lead runner so once you are lapped, you know the counter is one short for you. If you are lucky then you will get a timer who stays at the 200m spot and calls out lap times there so you can sort out your pacing.
It was a low key club thing so they had a few lap counters and everyone's laps were being monitored by someone. Either way its a huge embuggerance for them. I can see how counting down works exceeding well though.
Sounds like a green light SG, with enough back CYA for the medics. See you at the Rye tomorrow then
Good reps SG and Reg. I find it all depends on whether the first one is a run-in or a smash out. If its a smash out then it will not get much better over the session. 600s are just plain weird though falling between the manageable pain for a 400 and then manageable suffering of 800s.
Some good work there too Scott.
Another 10mi bike TT PB last night. If it wasn't for the faff of winter I could give up running now.
An update on the Mrs' club 5k track champs. Athletes were told the laps would be counted for them. Everyone started at the 200m line with the lap counters sitting at the start/finish line. Can you see where this is going yet? About 50% of the field were shocked with immensely fast times cf their parkrun or road 5ks. Huge differences. That's what you get for running 11.5 laps... Luckily the other half came home in a huff having been told she'd run '1 lap too many' but still came in faster than parkrun PB. Strava shows 12.5 laps nicely.
Good luck to SC and all those racing on Monday. I've a 25mi bike TT.
You could build up gradually to 4 to 5 days running and once that is working well then look to speed one of them up.
You could also do some fartlek running - pick a lamp-post or something in the distance and run faster to it. Jog easy for a bit then find something else to run faster towards. It can be as random as you like. Make sure your body is warmed up before going faster.
Increase volume (days or miles/week) OR intensity (speed). Try not to do both at the same time.