Here’s the static drill I did before doing the static to run.
And a bunch of face on photos from the race when I was at around 5:00/km and shifting from right to left to right thanks to a ped…which may explain my flailing arm, or may not.
I did a quick edit to add Joes number and ‘Petts Wood Runners’ but I got bored trying to match the white or not so white vests.
Then I got distracted by a Persil advert.
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The mean streets of Petts wood…
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Am I the only one juvenile enough to snigger?
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Body shaming in 2026 …tut…tut…tut.
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Local craft ale pub is “One In The Woods”, very proud that they welcome dogs. Or “The Doggers Arms” as I call it.
Pop in for ‘one’.
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More running style shaming 
I’ve already used the “how very dare you” meme so I’ll need a moment to get back to you.
(Adds Hammerer to The List)
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Last one I promise
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Easy run for a 2:02 marathoner, yet today a 55yr old ex clubmate ran “just an easy recovery run” at 7min/mile 
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Looks like that left arm is helping maintain balance when you’re weight is on your left leg.
That is not his leg.
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So some stats from the track last night 4x1km after warm up and mobility stuff.
Running around 5:00-5:10/km so about 20-30s under my threshold pace.
GCT low 240s
Cadence 180
HR rising to 166 a few beats below threshold
VO 8.1-8.6
By my reading, that’s pretty much the same as my normal race pace dynamics, with slightly lower VO.
I’m focussed on raising the heels, and maintaining that forward lean. I notice the ‘sitting back’ feeling now, when I get up to cruising pace and work to avoid it but feel if I’m going too far by the stress on my calves.
Banjo aside, where am I at?
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What was the purpose of the session?
Good. So that’s one of the Big 4. Forward lean.
It seems you have increased cadence slightly but not by reducing GTC. This suggests that you have shortened the duration of each stride at the expense of stride length.
A reduction in GTC as a percentage of stride duration is 1 of the Big 4. There’s a few things that have to come together to achieve that…
But first, be cautious of the calf muscles. This transition was designed for short rep and recovery not long reps or long runs. You risk injuring yourself.
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2mins on, 1min off sort of thing or even shorter like 30s on/off or the warm up exercises upthread?
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Main purpose was to become a regular at track nights and fit in, so I did what the 5k/10k runners were set.
Usually it’s okay to do whatever you want as long as it doesn’t interfere with other runners, I’d be selecting shorter reps myself so I can run faster. K reps feel more like race prep or tempo work I can do at park run. Get more from track with faster stuff where it’s easier to execute.
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