Well, I’ve had a few days off running as my poor little leggies needed a rest, but I’ll be back out there tomorrow and Sunday. I was thinking of a 10k for one of the runs, but as I’d also like to work on my pace a bit, I was thinking of how best to do that. I need a plan! So having already used the speed podcast, I need something that’s the next step, as he fastest speed there is quite close to my running pace for the faster runs. So...
Look forward to hearing how you get on with it Neil. I've been doing speed work once a week for the last 3 weeks (Pyramid reps on grass and target times on the track) with my running club and it's made a huge difference to my 5k time.
Not sure I'd want to be sprinting for a whole minute though! I'm definitely a 50m sprint specialist - can't manage more than about 10 secs at top speed 😂
Wow sprinting sounds impressive! I think I'm probably just going for faster running at first The first podcast doesn't sound that daunting, in fact I'm even tempted to skip to the second, but I shall be wise and do them in order a few times. Curious to know about pyramid reps. Are they door-to-door salesmen trying to enrol you in get rich quick schemes?!
Haha! They are repetitions of distances that get bigger then smaller again with walking breaks inbetween to recover. Just back from a session where I paced my son. He's got a good sprint on him but the coach advised him not to go all out with sprint finishes because it tires your legs way too much. I think you're right to treat the "sprints" as faster runs. Good luck with it x
Ooh - I've downloaded that recently too along with a Dragonback thing and Pace Odessy (such titles!) - but haven't used them yet. I've have used the audiofuel Run Free the first hour for some long runs - which keeps me going at pretty much 160bmp consistently (you do however run faster tham me 😊) and the 180 Pyramid Intervals - which I really like (in a masochistic sort of way). In general I find the audiofuel stuff a bit more bearable than pod runner but some of the pod runner varied pace things seem interesting - and I was going to try one tomorrow too - great minds think alike eh 😉.
Oh wow, do let me know how you get on, I'd be really interested actually. Yeah podrunner... it's kept me going for the past couple of months, but I can't say I like the "music" at all, if you can call it that... and you can be sure I'll report back here, don't worry!!
As an update I ran using the Dragon Back ramp intervals this morning (150-175). I really enjoyed the run and felt like it was 'pacy' and that I'd worked quite hard - but overall I've run faster going at a consistent 160/165bpm. I think this is down to the fact that I shorten my stride considerably when the going gets tough (I must look like I'm trotting madly to anyone who's looking - but I'm past caring now 😂) The cool down 5 minutes at 145bpm at the end wouldn't be helpful if you were using it for a long run.
Haha! Thanks dear running buddy. I'm hoping no borkage will occur... but you never know. Legs are tricky things. Also my brain is all over the place these days, so who knows what may happen lol
You got to take care of your pins when you are a running machine. 😁 Just back off if anything hurts. Fast running is a different discipline and works different twitchy muscles. But needs must, if we are to keep improving. I keep eye-balling hills, my nemesis.
Thanks, I am super good. But by my estimates around 3 weeks away from wondering where to go next, feeling lost, how to change things up. Speed or distance? = the eternal Q. Still feel a need to consolidate the 10k. Hmmmm. But will ponder on my 6 day break from running. 😀
I love the idea of Podrunner and I've used a few of them, but I just find the "musical desert" a bit much; feels like my brain has turned to mush at the end. I just keep telling myself it's not really supposed to be music, it's a training tool. On the other hand they are good and free and seem to do the job. No idea whether any of the alternative are more interesting.
Good luck with "Driving Spikes" tho Neil; sounds a bit painful
Driving spikes, yeah, it does sound rather painful, and I suspect it actually is. But we shall give it a go!
Oh I know what you mean about podrunner. I find the tracks immensely helpful, but honestly, they are musical garbage. Musical garbage with a driving beat though. I'm a musician, and I *really* struggle with that
Thanks JoJo! (How are you doing btw? Are things any easier?)
I actually quite like running "unplugged", though I can't deny that these days I find it more helpful to run to some fixed-tempo "music" (I use that term very loosely here).
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3 years later
A breakthrough at parkrun 
I did the triple-Bennett! 
Monday morning 5k yay 😀 