? well actually, itsYorkshire Breakfast TeaFor me ..... The little pyramids do make the tea swirl round,though. It does tend to make a stronger cuppa. PG please.D'yer ride tandem? Extra-strong sweet PG with added tea-spice. I would've said sweetner but I

could use for running I find also applicable to rowing.So I do 2k or 5k steady.Also do pyramid stylee sessionOr 500m or 1k intervals with a rest of approx the same time.BTW you can put it at level 10. But most world records etc are set at levels 3 or 4

-trainer alternately with aqua-jogging at first. The x-trainer obviously being weight-bearing and brilliant for pushing your heart rate (I actually recorded my max-heartrate on a rather insane pyramid workout I devised for interest). Then as I got fitter to alternate

and have started doing a bit of hillwork once a week. I do a longer run once a week and I'm upping that by 5 minutes each week.In the gym, I do cardio workouts plus hill pyramids on the treadmill. Once a week I do interval and resistance training (which I

:15/mi) 4.5mi runs, a speedwork session - currently either 4min pyramids or 8 x 500m@as close to goal pace as I can manage - and a long run of 10-11 miles at 8:30-9:00 pace.Conventional wisdom says to me that I shouldn't be adding any more sessions (my

a bungy cord and that the added resistence made the session alot harder and more statisfying... sessions I did included:8 x 3minspyramid of 1,2,3,4,5,4,3,2,1 with 30sec RI then 60sec RI for the 4 & 5mins3 x (4 x 90sec)Reverse pyramid3 x (3 x 5mins

, there are lots of different ones you can try.Pyramids, starting off at 30 secs run at a fast but even pace, rest 30 secs, then 1 min run, 1 min rest and so on until you get to 2 minutes 30 and back down again with the rests. You need to make sure you run

sessions I do:10x2min pushes with 2min recoveries10x2min hard intervals with decreasing recoveries, i.e. 60sec, 50, 40, 30, etcPyramids of 30sec, 60sec, 90sec, 120sec, 180, 5 mins, with 30sec recoveries.I usually do each interval at a speed which makes me

on the flat & recover down the other side. During an hours steady run put in 1 minute fast bursts every 6 minutes. During the recovery stay at the steady pace rather than easy pace. Paul,My favourite fartlek sessions:Pyramid - in mins, warm up 5-10, fast 1

as will, say, 600,800,1000 intervals.The other session should be pure speed because as you get older it's what disappears first. 200m intervals or 100, 200, 400 pyramids would help.Finally, I find it helps to race regularly. At least once a month. I