I was thinking what a good Mile after 16x200m wondered what RicF meant!!
I've no real idea what's going on with you all in detail but a quick scan shows all seem to be training and racing extremely well as normal (Matt I did see you fast 5k well done)
Dean's speed is becoming legendry and great 5k Dachs knew you would smash 16 !!
I'm putting down a strong base last 4 weeks 61,60,65 and 64 and a lot of threshold running. My slowest average mile pace last week was 6.47 and average around 6.20ish, Did my first speed session 4x5mins last Thurs came out average 5.22 pace and no issues with hamstring this was straight off the back of 2x45min threshold runs on the Tue/Wed so running tired!!
I'm planning Capenhurst 5k in August but main focus a strong 10k in Autumn but I need to improve my speed endurance to break 33
Stevie there is a school of thought that static stretching does no good and that dynamic stretching is the way to go!! but what would I know? I can't stretch beyond mid shin and I'm told this can effect injuries, cadence and potential speed ! Agh that'll be it then!