Great session on the track last night – I worked really hard and the endorphins are still buzzing around (see ‘I’m a Drug Addict…….‘)  - hence this post.

There is a wide range of running abilities amongst my coaching group, so I always try and give them a choice of workout to suit their individual skills and ambition. The choice is always between Hard, Very Hard or Extremely Hard! Last night was a brand new session which worked really well.
For Distance/Endurance Runners – Half to Full Marathon Races

      My ‘rules’ for the track is that all of the runners must run a minimum of 6,000 metres as fast as they can. This is broken up into different fast sections, with a 100 metre walk recovery. I am no longer the fastest runner in  the group.

(Coaching is a consolation for getting older; It gives me real satisfaction to see new runners work their way through our group, until they are too fast for me to keep up with).

I give the group a choice of three ’Virtual’ Medals – Silver , Gold or Platinum. I normally go for Silver, but last night I went for Gold and it felt brilliant.  Here’s the session; For Speed Runners – up to 10k races
I went for the Gold speed session. My best runner (2hrs 48min Marathon) did the Platinum endurance session. By the time I got to the 100 metres, he was with me (having run 1,000 metres more).

Stuart’s weakness is sprinting so we raced each other, I won 4 out of 5 …. YIPPEE !  The times however were 17 seconds – (Usain Bolt’s World record is 9.69 seconds).YouTube – Usain Bolt 100 meter 9_69 world record [ ENGLISH COMMENTARY ]

If you live anywhere near Leamington Spa why don’t you join us? We meet every Thursday at Edmondscote Road Track, 6.30pm.

John McNally