Sean I had to run with a client yesterday, and since I did all the reps under 6:40 pace today I reckon that session would have been a bit tough for her. We did alternating 8mm / 9mm instead
my kilometre times were 4:08/ 4:07/ 4:01/ 4:02/ 3:59/ 3:54... Not bad after doing the midnight feed last night I reckon
glad your injury isnt stopping you running SK!
interesting on the ice baths Ruth. Sports injury specialist here says they're more detrimental than beneficial as using them in competition you are potential cooling ur core temp very quick with adrenaline going around ur system which could cause you to go into shock
I like that pacing strategy super- I find that in long runs a diff of 15s per mile is a case of being a bit more limbered up. I do my progression runs with that sort of increase in pace per mile. It's barely perceptible, which makes it easy to crank up.
that said agree with Sean that it's all quite fast giveN your recent time away from running...
congrats also on your NYC marathon place. I was just about to go out for my 6x1k session around Dulwich park but my sis would like an extra hour of sleep, so i'm on nephew watch and shall have to do the run when I'm Back in Essex this afternoon!