I tried picking my heels up...

[simonwilliamstutor]

... and this happened! I chose a very flat route so no hills to worry about. I think I managed to kick my heels maybe about 60% of the time. I really have to focus on doing it though, so it's going to take quite a while for it to become an ingrained habit. No increase in cadence but I was well chuffed with the end result.

[Curlygurly2 Graduate10]

Cor! Well done that man! Wish it worked as well for me!

[Oldfloss Administrator Graduate10]

Yeay! Well done you!

[ju-ju- Graduate10]

Wow that's a really fab time.... Sounds like the heel kicks worked!! I must try this...

[Sandraj39 Graduate10]

Goodness me Simon, another PB! You are doing something very right, and I would like to know what!! Seriously, this is more than just kicking your heels, surely?! Big well done🙂!

[simonwilliamstutor Graduate10 in reply to Sandraj39]

I really wasn't going for the PB until about 6km in when I still felt pretty good.

The other thing in my head throughout the second half of the run was an article in this month's Runner's World which was looking at the role the brain plays in making us stop when things get really tough. The central governor theory was discussed amongst other things. It's a very detailed article and I haven't quite taken it all in yet but well worth a read.

Anyway, I took 5 breaks in today's run - 3 of them were enforced where I paused my watch (I'd have been run over otherwise) and the other 2 were very short walking breaks. The second of those was just 5-10 seconds and I felt really guilty about it so that's why my last km was relatively quick - 5m4s compared to my fastest km of 4m55s. The last km I was just trying to picture where the end of the 10km would be and tried to get there as quickly as I could... I was also desperate to see what my new watch would say when I broke one of my PBs!

[Sandraj39 Graduate10 in reply to simonwilliamstutor]

Mmm, mental strategies are so important. I haven't heard of the central governor theory - might take a look at that. I have had a mixed bag of runs recently. My pace hasn't really dropped off (with the exception of my weekend run which was just a bit rubbish from start to finish!) but feel like I am working harder (may be the muggy weather?). Also, think I need to re-focus on my strength and flexibility too in order to push on a bit.🙂...Maybe I just need to buy a new watch though!😉

[stecal Graduate10]

Well done great time

[B0bP Graduate10]

Brilliant, well done.

I'm looking forward to the day when I can concentrate on improving my form with one goal at a time.

Currently I'm trying not to slip over in the sweat I produce 😜

[Bazza1234 Graduate10]

What comes first - the chicken or the egg?? Does lifting your ankles ( backwards) result in a faster pace - or does a faster pace result in a lifting of the ankles??? I read ( and personally believe) that it is the latter.

[simonwilliamstutor Graduate10 in reply to Bazza1234]

That thought did cross my mind. My cadence was actually slightly down on recent runs - I averaged 157 steps per minute compared to 158 in other runs. I noticed my toes a lot more in today's run by the way, so maybe picking up my heels resulted in a slightly longer stride length or just maybe it's increased efficiency which allowed me to maintain my pace a bit longer... who knows!

[Bazza1234 Graduate10 in reply to simonwilliamstutor]

as long as it has worked for you!

[boptillyoudrop49 Graduate10 in reply to Bazza1234]

This is my experience too. You naturally pick up your heels when you run reasonably fast. It feels contrived and unnatural to me when I'm running slowly.

[poppypug Graduate10]

Brilliant Simon ! That is an amazing time , whatever you did , it certainly paid dividends !

Massive Congratulations on a fantastic PB ! xxx

[Old_trout]

I should think you were! Well done! I find kicking up the heels a real effort but it does work as you have so ably proved!!

[Mat30 Graduate10]

Amazing time there simonwilliamstutor great job!!

[Katie204 Graduate10]

My jaw just hit the desk - fantastic time!

Ooh, I have to give this a go as well now.