Condition

[Sharla]

Also thinkintg of actually employing the pencil.

The pencil - is this effectively something like an almost straight splint for your back or am I waaaaaay off track?

Ages ago I bought a back brace but it only fits my lower back and I think it's time i worked out how to make / find something which will force me to have better posture in my upper back.

To be honest i don't really feel like the lower back support I have really does much!

[Scrap]

It was estabalished in Sweden in the 60s walk ,Jog, Run, But we spice it up abit on a track. Jog the Bends Sprint the straights, when they start to lose it walk the recovery. When recovered go again I find this way a lot more gets done with quality work.

[Sharla]

Are you familiar with the Monaghetti fartleck Scrap?

Was wondering what you think of it quality wise.

It is as follows in that order with hard efforts followed by easy efforts for an equal time:

Hard efforts:

2 X 2 min
2 X 90 sec
4 X 60 sec
4 X 45 sec
4 X 30 sec
4 X 15 sec

Obviously with a warm up and cool down also.

I've found it good in a group because people will feel stronger over different types of intervals so theres always a bit of a struggle or competition going between runners.

I think the longer intervals help make sure you've warmed up - although i admit you might not need that so much if you warm up properly.

The last short efforts can still be hard even if you're tired because psychologically you know it's shorter and seem to push through your fatigue more knowing that the intervals are short.

My favourite

[Scrap]

Use a simular idea, also use this valley up both sides for 200 metres jog down sprint up 30secs rest then go again theres about a 70ft rise both sides Kills them well the big lads it does

[Scrap]

Actually its about a 50ft rise, 70 ft is telling Porkys

[Sharla]

Use a simular idea, also use this valley up both sides for 200 metres jog down sprint up 30secs rest then go again theres about a 70ft rise both sides Kills them well the big lads it does

I used to do hill sprints but I have heard different idea about whether or not it actually helps you get faster - is it not to train speed so much as strength when you get them to do it Scrap?

I remember a thread where I thought you said you were against using hills to train speed?

[donnydarkoIRL]

Also thinkintg of actually employing the pencil.

The pencil - is this effectively something like an almost straight splint for your back or am I waaaaaay off track?

Ages ago I bought a back brace but it only fits my lower back and I think it's time i worked out how to make / find something which will force me to have better posture in my upper back.

To be honest i don't really feel like the lower back support I have really does much!

Well yeah its for my back alright.

I was given the idea of pretending there was a pencil between my ass cheeks to straighten me up and I badly need to keeep straight

[Scrap]

I thought it was to think there was somebody behind you about to shove a Red hot poker up your arse.

[Scrap]

Sharla its for condition, if you need speed use elastic with a partner.

[Andre]

Sharla its for condition, if you need speed use elastic with a partner.

I used rubber with a partner once and got no speed at all.

[Scrap]

Classic

[donnydarkoIRL]

I thought it was to think there was somebody behind you about to shove a Red hot poker up your arse.

That was it

[Andre]

Hitmoddonny eh! good one.

[donnydarkoIRL]

Hitmoddonny eh! good one.

Yeah,
I think it's a vain attempt at instilling some responsibility and maturity into me!

[Scrap]

Sharla you need a partner for this 10ft of elastic loop in the middle and at both ends. Both get strong belts and tie or snap link the rubber to the belt behind you. Your partner gets hold of both loops and as you run they pull you back as they walk after 5 secs of resistance they let go and you sprint faster than you ever thought for 15 metres, repeat as many times as is reasonable.