A fresh approach on this morning\u2019s 10K, in effort to try and get some improvement into my time. Employing a ‘fast lamp-post\/slow lamp-post’ tactic for the long gradual pull upwards in the 2 to 4k section, I managed to get in under 1:06 for the first time since last March.<\/p>\n
This tactic is based on the Fartlek principle of training, that I\u2019d been reading about recently, although I would be embarrassed to give what I was doing such an official title.<\/p>\n
The time wasn\u2019t without some protest from my hamstrings though, so I\u2019ve been investigating some warm-up and warm-down exercises, specifically for them. All the ones I\u2019ve found seem to require a resting your leg along a steeplechase hurdle or similar at waist height – not the easiest thing to find locally! However, it turns out the BT telephone exchange box outside our house, is just the right height.<\/p>\n
The exercise bloody hurts though! Ah well, win some, lose some…<\/p>\n","protected":false},"excerpt":{"rendered":"
A fresh approach on this morning\u2019s 10K, in effort to try and get some improvement into my time. Employing a<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","footnotes":""},"categories":[1],"tags":[],"class_list":["post-70","post","type-post","status-publish","format-standard","hentry","category-london2016"],"_links":{"self":[{"href":"https:\/\/runspoonsrun.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/70","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runspoonsrun.co.uk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runspoonsrun.co.uk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runspoonsrun.co.uk\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/runspoonsrun.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=70"}],"version-history":[{"count":1,"href":"https:\/\/runspoonsrun.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/70\/revisions"}],"predecessor-version":[{"id":71,"href":"https:\/\/runspoonsrun.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/70\/revisions\/71"}],"wp:attachment":[{"href":"https:\/\/runspoonsrun.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=70"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runspoonsrun.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=70"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runspoonsrun.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=70"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}