Chuchter - Try to avoid lengthening your stride too much. This allows you to avoid the braking that occurs with your leg stretched out in front of you. You will most likely be able to maintain your mid foot strike as well as a high cadence. May just save your quads for later in the race as a bonus!
Cheers WiB, I'll try this today as I'm running up and down hills this afternoon (not in pursuit of a fine cheddar... just an ordinary run).
I guess it's just annoying having to slow down when you'd think a downwoards slope would be much quicker
It's actually a small race up in Elgin that will be the big PB attempt for me - that reminds me, I better enter! Good luck at Battersea Park though.
Iwan - 19.26 is indeed now my 5k best. If I can take a few more seconds off it in the next couple of Saturdays that'll boost my confidence. I work Friday nights until 2.30AM, getting up at 7.30 to prepare for the parkrun on a saturday. I like to tell myself that I'd be running a bit faster if I wasn't so sleepy!
When's the half marathon you're training for and how's the training going?
I'm gonna try 4x1000m at intervals at race pace this evening as well (my legs are quaking in fear...)
I was afraid you were going to say that about the intervals - they're the toughest session I find, but it's worth the effort. I usually do these on a treadmill cause I can't find an accessible outdoor track and i like the precise measurements. I think I'll up the distance next time.
I enjoy the long runs more, so 2 miles extra there sounds great.
Was able to run 19.26 for this morning's parkrun but maintaining that kind of pace for double the distance will be tricky...
I just prefer thinking in km as it's easier to work out 5k/10k times etc from paces. Might switch if I ever branch out into marathon territory though, maybe 26miles is less scary than 42km?