Saturday 17th August - speedwork on the Middlewood Way

The Start

Today 18 Run England group members came along to the Clough Bank CP for a 'speed-work' session on the Middlewood Way. Prayers for rain (excuse not to come along!) were not answered and it was dry for the whole session. We did a warm up in the car park then a 'gentle' jog along to the bridge at Clarke Lane (there were a few comments along the lines of 'is that it then'?).

We did a pyramid session of 15s, 30s, 45s, 60s, 30s, 15s at 7/10 effort - some very good running was displayed and a number of group members commented how different it feels to run at speed with elevated heart-rate and breathing - gauging how far to push it is tricky!

After the pyramid session we did a 'timed' one kilometre run so that everyone could see what their 'minute per mile' pace was - there were a few people sub 8.00 min/mile and a lot under 9.00 min/mile - very well done.

I strongly recommend that you put a bit of speed-work into your runs - it is SO good for you!

A goodly crowd had tea/coffee/cakes at the Waterside afterwards (we did a bit of furniture removal!)

Neil & Alison

Gentle run to the start of the speed-work

Heather & Karen

Sarah, Jo, Mel & Louisa

The rest of the squad

Smile for the camera

Tired looks during speed-work

How fast was that?

Paced Kilometre - Gemma & Wendy S

Wendy S - sub 8 min/mile...

Savitri

Go Sarah!

The faces say it all  ;-)

Louisa..

Go Jo!

Everybody made it ...

Cheryl - post holiday mode!

Post kilometre review - tired?

I did it how fast?????

Bev & Heather - well done!

Jo & Mel...