Stop kidding us Skinny: You and Lit will be holding hands across the finish line and you know it.
Great performances all. Excellent progresses/returns to form.
Div 3 xc was a completely flat, fairly dry, three lapper down in Gloucester. I started sensibly and just held a consistent pace. At about 4 miles I was running with a clubmate and a King Heath runner (KHR). Kings Heath were in first place to our second after the first fixture, so he was the one to beat. I tried a few tentative surges over the next mile but he stuck with me. Then at about 5 miles my clubmate upped the pace but KHR stayed with my. I was feeling reasobly comfortable so I decided to let my clubmate go and bag the points and I eased off a little and just sat on KHR's shoulder until the final corner when I hit the gas and beat him comfortable.
Incredible race-craft!! I was please with that.
Unfortunately, we were still beaten by KH overall, and also Black Pear Joggers, who were particularly unimpressive in the first fixture, but beat us by about 40 points this time.
So we're still in second with BPJ in third. I think us three will go up but final positions will probably depend on how many runners BPJ field for the remaining fixtures.
I did my first intervals in months tonight. 3 x 1 mile off 400m. Target was 5.41 and came out 5.38, 5.42 and 5.40. Effort level felt about right for type of session though there's now a deep ache in my hamstrings, which clearly weren't too pleased.
That looks like a fairly typical interval pace for me and DT, though I tend to do 1200m rather than a mile as ..er..it's easier.
Rich - check the parkrun website before you travel as I turned up for at least one 5k pb attack last winter to find the event cancelled due to ice.
Muddy - I've been a bit ill again the week with a cold and sore throat, so no running since Sunday. Bodes well for xc on saturday :/ Never really thought about eating when ill with a cold - It doesn't stop me eating, of that I'm sure.
West Midlanders might be interested that a date for Cov HM of 19th March has been confirmed.
In other news we wrapped all the kids Christmas presents last night. how's that for preparation!
There's not really a right or wrong way to do it. If you're interested in developing power for sprinting or middle distance then focus on short fast sprints up a steep incline. If you see it more as a general strength builder or interval substitute then find a longer hill and run at a more moderate pace.
If you're training for xc or trail running you might want to practice running downhill too as this can be just as hard on the legs. So find a suitable hill and run up and down quite fast for a few minutes, have a rest, repeat.