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Jun 2016
2:15pm, 20 Jun 2016
9,355 posts
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Sharkie
Are you ready?
On your marks....
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Jun 2016
2:17pm, 20 Jun 2016
7,926 posts
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Maz Heeps
*waits patiently*
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Jun 2016
2:20pm, 20 Jun 2016
9,356 posts
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Sharkie
Set...
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Jun 2016
2:29pm, 20 Jun 2016
9,357 posts
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Sharkie
Go!
The first mini challenge is in two parts but is very simple.
Find out what does fast feels like …for you.
Choose a time when you don't feel knackered, or at least feel slightly less knackered than usual. Warm up thoroughly in your usual way.
THEN - run as fast as you can for between 100 - 400 metres or 42 seconds. Your choice of distance. AS FAST AS YOU CAN. Eyeballs out! Rolling start …i.e. jog/run into it for 10-20 meters but choose a spot where you really start going for it.
Note how you feel.
Don’t blame me if you ‘pull’ something. Or somebody… you never know your luck! 
Note EXACTLY what your warm up involved.
Perhaps read the second part first, but I still need to type it out.
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Jun 2016
4:02pm, 20 Jun 2016
14,614 posts
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LazyDaisy
This sounds fun I could have a go at this tomorrow, depending on how tonight's 10k race goes. If I'm knackered I'll leave it til Wednesday.
I might even pay my £3 and do it on the track
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Jun 2016
4:05pm, 20 Jun 2016
4,647 posts
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icemaiden
I will be doing some of this over the next few weeks, I really might have a mile starting with an 8 hiding somewhere if I try really hard at Cambridge.
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Jun 2016
4:13pm, 20 Jun 2016
5,817 posts
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bigleggy
Warm up ?? That's the first mile innit ??
I'll have to leave this until next week. Got a 10K on Sunday don't want to pull anything. As for pulling anyone I'll need longer than 42 seconds. The ole leggy charm is a bit rusty these days LOL !!!
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Jun 2016
4:17pm, 20 Jun 2016
9,358 posts
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Sharkie
This is the second part of the first challenge.
You need a day between.
The bit that begins ‘THEN… run as fast as you can’ is exactly the same, but instead of your normal warm up try this:
walk 3-4 minutes, gently jog 6-10 minutes. No more than that!
BUT follow this with 30 minutes drills and strides.
I can/will link you to some stuff but basically you want to take all your joints through the range of motion necessary to run at speed. So ideally you’ll do walking lunges, walking hamstring stretches, high knees… and I’d really like 3 x 20 metres of …SKIPS. The skips should be near the end and leave you slightly breathless.
Then STRIDES please. Just gently run 40 - 50 metres or so quite fast. It should be stress free (effortless might be too much to ask!)
Get your breathe back and then continue the challenge as before.
Note any differences.
If you already warm up like this then there won’t be any difference - obv! And in that case there’s no point in trying it.
Does all that make sense?
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Jun 2016
5:46pm, 20 Jun 2016
9,359 posts
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Sharkie
Eek just lost a long post,
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Jun 2016
5:46pm, 20 Jun 2016
9,360 posts
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Sharkie
Eek just lost a long post,
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