I'm lucky in that respect - rarely get snow in this part of the UK, and an icy track is quite rare as well. Just dull, damp and gloomy most of the time in December round here.
A solid weeks training Steve even with the head cold, your splits on Strava are all solid. I have found it very interesting to see how the training differs from that of myself who is training for a 10k trail race. Keep up the good work, my new drone should be here on Monday!
Steve. 20.2 is absolutely flying. That's the workout of a 56 sec 400 runner. Your cadence is perfect. Keep doing mobility exercises to achieve your potential.
Feeling it today after track - should have done more mobility last night rather than sitting on the sofa eating mince pies. Entries have opened for the Eastern Masters on 9th Feb - sorely tempted to enter 60, 200 & 400m at the moment, although that would be quite a days work.
@@shanegill5091 Other way round - going to do 400 & 200. I think 3 on the same day is asking for trouble. Got the British Masters 2 weeks later over 2 days, so I can do all 3 then.
Hey Englishman, Im an old geezer like you at 66 coming up what do you recommend for getting fast at 5k or 10K runs, I do my 400m in 1:19 or so and 200m in :38 around Good job on your hill repeats, any advice appreciated, I am writing from over here across the pond in Canada
@@Masters_Sprinter Thanks for writing back for my 5k I want to do under 20 min if possible did 20:11 last April , just wondering if I should do longer or shorter intervals?
@@darkhorse1144 When I was training for 5k (and finally managed to get under that elusive 20 early this year) I had 2 core sessions in the week and the rest was "easy" runs between 5 & 10miles. Session 1 was race pace/tempo - so I started 5x1k goal pace with 1-2 mins recovery and then bought the recovery down and intervals up to 3x1miles with 1 min recovery eventually at goal 5k pace. Once I was at that point I knew all things being well I could hit 20. Session 2 was faster - VO2max type intervals of around 3mins with similar recoveries. I normally did these on track and they'd be at around 3:45 per km, so definitely stung but they focus on maintaining that real top end which you need as you get older. Towards race day as well my Sunday long run I'd do as a staircase with a set pace per mile say getting a little quicker. 5k are just hard!!
@@Masters_Sprinter MAny thanks sir for you feedback, I suedto do mile repeats when I was young man but dont I can do those now, but will try the 5x1K cheers, best in 2025 !
There's no coming back from it either, as you've always burnt too many matches!! Would love to say I'd learnt my lesson, but no doubt I'll do the same next time!
Hi another good week especially considering the time of year. This feeling that you can’t describe might be still a bit of disappointment at missing the 300m race indoors. I know what it’s like when you miss something you had planned as a marker. Try not to get anxious about the condition you are in because looking at your training you ain’t got anything to be anxious about you’re in great shape. One thing you could educate me on. I was surprised when you said you had run a 160m rep. I don’t do Garmin or Strava. The tracks I use at Rotherham and Barnsley have a 150m start line and I am old school stopwatch for all sessions and I can’t see me changing now. Just curious. Steve
@@SteveGorrill Hi - Garmin have mapped most of the tracks in the world so they know where you are working out and which lane you are in!! So whether setting the session in your watch in advance (which is what I normally do) or clicking the lap button at the end of an interval it knows how far you’ve run. It’s pretty neat and reliable on the whole. Yesterday I mucked up the 1st interval as I was mucking about with the drone, so had to do a manual rep for the last effort and ran a bit further than the spot the watch had been beeping at for the previous reps just to make sure I didn’t under cook it.
Damm Bro from New Zealand here, inspirational, get after it.👍
Good to see you still getting it. I was out kicking ice off the track today here in the northeast USA.
I'm lucky in that respect - rarely get snow in this part of the UK, and an icy track is quite rare as well. Just dull, damp and gloomy most of the time in December round here.
Good week of training. 20s for 150 is speedy.
Fellow masters here, i may come down to Croydon for second claim, being a masters sprinter myself. Hopefully ill see you there sometime.
A solid weeks training Steve even with the head cold, your splits on Strava are all solid. I have found it very interesting to see how the training differs from that of myself who is training for a 10k trail race. Keep up the good work, my new drone should be here on Monday!
Yep, it's certainly very different from what I used to do. None of those long runs and tempo sessions anymore.
I always like your videos before watching. Keep moving sir. Consistency is key.
Well done, good variety and adaptation of sessions. Keep on listening to your body 🦾
Steve. 20.2 is absolutely flying. That's the workout of a 56 sec 400 runner. Your cadence is perfect. Keep doing mobility exercises to achieve your potential.
Feeling it today after track - should have done more mobility last night rather than sitting on the sofa eating mince pies. Entries have opened for the Eastern Masters on 9th Feb - sorely tempted to enter 60, 200 & 400m at the moment, although that would be quite a days work.
If the 400 is last I would definitely do the 200m. Perfect warm-up.
@@shanegill5091 Other way round - going to do 400 & 200. I think 3 on the same day is asking for trouble. Got the British Masters 2 weeks later over 2 days, so I can do all 3 then.
Good luck on your journey 😊
Hey Englishman, Im an old geezer like you at 66 coming up what do you recommend for getting fast at 5k or 10K runs, I do my 400m in 1:19 or so and 200m in :38 around
Good job on your hill repeats, any advice appreciated, I am writing from over here across the pond in Canada
@@darkhorse1144 hi Ross - do you have a goal time for 5k?
@@Masters_Sprinter Thanks for writing back for my 5k I want to do under 20 min if possible did 20:11 last April , just wondering if I should do longer or shorter intervals?
@@darkhorse1144 When I was training for 5k (and finally managed to get under that elusive 20 early this year) I had 2 core sessions in the week and the rest was "easy" runs between 5 & 10miles. Session 1 was race pace/tempo - so I started 5x1k goal pace with 1-2 mins recovery and then bought the recovery down and intervals up to 3x1miles with 1 min recovery eventually at goal 5k pace. Once I was at that point I knew all things being well I could hit 20. Session 2 was faster - VO2max type intervals of around 3mins with similar recoveries. I normally did these on track and they'd be at around 3:45 per km, so definitely stung but they focus on maintaining that real top end which you need as you get older. Towards race day as well my Sunday long run I'd do as a staircase with a set pace per mile say getting a little quicker. 5k are just hard!!
@@Masters_Sprinter MAny thanks sir for you feedback, I suedto do mile repeats when I was young man but dont I can do those now, but will try the 5x1K cheers, best in 2025 !
The number of times I’ve promised myself not to go too hard only to go too hard! We all do it…
Excellent 150s.
There's no coming back from it either, as you've always burnt too many matches!! Would love to say I'd learnt my lesson, but no doubt I'll do the same next time!
Hi another good week especially considering the time of year.
This feeling that you can’t describe might be still a bit of disappointment at missing the 300m race indoors.
I know what it’s like when you miss something you had planned as a marker.
Try not to get anxious about the condition you are in because looking at your training you ain’t got anything to be anxious about you’re in great shape.
One thing you could educate me on.
I was surprised when you said you had run a 160m rep.
I don’t do Garmin or Strava.
The tracks I use at Rotherham and Barnsley have a 150m start line and I am old school stopwatch for all sessions and I can’t see me changing now.
Just curious.
Steve
@@SteveGorrill Hi - Garmin have mapped most of the tracks in the world so they know where you are working out and which lane you are in!! So whether setting the session in your watch in advance (which is what I normally do) or clicking the lap button at the end of an interval it knows how far you’ve run. It’s pretty neat and reliable on the whole. Yesterday I mucked up the 1st interval as I was mucking about with the drone, so had to do a manual rep for the last effort and ran a bit further than the spot the watch had been beeping at for the previous reps just to make sure I didn’t under cook it.
@
Thanks for that.
You learn something new every day and that is impressive.
I was wondering how it worked.
Steve