Posted: 15/03/2015 at 19:45
Tom re the surges - it is fun as it breaks up the monotony.
Theory (1) inject a bit of quality into an otherwise "bog-standard" run
(2) the 1st surge is always the hardest, feels a bit like trying to get a speed boat up onto the plane (if you know what I mean). Once there, it feels fantastic because you momentarily recruit different running muscles and the usual muscles have a rest
(3) if you are running to a set pace per mile (and I am sure you will be) it is a brilliant tool to get back on track if your pace overall or in a particular mile drops below where you want it to be....if you have practised surges from 1 min upto 4 mins, you have the confidence to get back on track without the fear that the effort will compromise your race plan
(4) extension of (3) - you can go for a negative split and/or accelerate deep into the race. My fastest mile overall in Berlin was mile 26 which l ran in 6:19 and I just thought of it as "another surge"
(5) finally, in windy conditions, you can use a surge to bridge a gap between runners and maintain a faster pace overall. Again, you can "go" without fear....