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Recent Posts
- Winter Training for me
- Loving the Birdies
- It’s nice to be nice
- Kilmacolm Half Marathon 2017
- Ready for the Kilmacolm half
- Aaaahhhhhh – ‘bad sleep values’
- Wk35 into Wk36
- Last Physio session today
- Nice surprise today
- Greedy…
- 11.5 miles with mile intervals
- 100 miles again …
- Do you train every day?
- Wk33 into Wk34
- 10 miles in Daviot Woods
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- Physio & Strength
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- New jungle capris
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- Henry – rest in peace wee guy
- Wk30 into Wk31
- Seeing change in numbers
- Wk29 into Wk30 & 31
- (Another) elephant
- 16M all over Glasgow with Twinnie
- 16 & 9 mile routes…
- Shoulder & Neck Physio
- July 100 mile target is ON!
- Wk28 into Wk29
- New adirondack garden chairs
- New album to train to…
- Garmin share activity & photo
- It’s getting easier…
- People’s perceptions…
- Nightmare Mind Games
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- 13.1 mile route for tomorrow
- Strength Training Started
- What would Super Lorn do?
- Birthday Treats
- 10.2 miles West End
- 100 miles might not be on…
- So … or sow…
- My 2016 10k vs my 2017 10k
- Women’s 10k tomorrow
- What’s your waist to height ratio
- 100 miles for May
- How to lose weight successfully
- Garagym ready for use
- A chapter nearly closed …
- Sore today but ‘Motion is lotion’…
- Wk19 into Wk20
- Wk19 into Wk20
- Top Thursday
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- 8 years since my best choice
- Wk17 into Wk18
- 100 miles in April
- Aaahhh I left my Garmin vivosmart at home charging!
- Mind over Marathon programme
- 6 week – 10k training plan
- Women’s 10k 2017 entered!
- Garagym Phase 1
- Hols & 100 mile Progress
- Easter weekend of fun
- Universe Night Classes for me!
- People will never forget…
- Everything happens for a reason
- 11 miles in the Spring sun
- Loch Katrine 10k pics
- Sunflowers!
- 100 miles for March
- You never know what tomorrow will bring
- Who can change your life?
- 100 miles a month (and graphs!)
- Loch Katrine 10k!
- Activity vs Weight
- Wk9 into Wk10
- Ping! I’m awake!
- 100 miles for February
- Motivation is a funny thing
- February 100 mile progress
- Wk7 into Wk8
- 100 miles in a month
- Rainbow Thanks
- A little run down …
- Not today thank you – giving blood
- January 2017
- Replacement Bose Earphones
- 100 miles in January ?
- Wk3 into Wk4 & Rise
- HR perceived effort test
- Wk2 into Wk3
- Bright Monday or Blue Monday?
- More support that works for my feet
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- Spring 2017 training plan
- Training Food & Cinnamon Apple Porridge
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My Book:
- Why Change to Vodka? A fictional story I wrote about a girl growing up.
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Completed Challenges
- Summer 2014 Super Strength Challenge
- One New Route a Week
- Intermittent Fasting 1:6
- Strength & Barrathon Half Marathon Training
- Run in the rain with me!
- 5k PB Challenge Time
- Spring 2015 Training Plan
- My Glasgow Marathon 2013
- Great Scottish Run Half Marathon
- Winter Training Plan 2014
- Super 8s Strength Workout
- Super Strength Workouts wi Mr Muscle
- 8 year life cycles?
- Walking the West Highland Way: Tue 3rd April!
- Belfast Marathon Training
- Food list for 2015
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- 6 Week Fat Burn Tabatas Challenge
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- Spring Summer Strength Workout Challenge
- Winter Strength Workout Challenge
- Last challenge of 2011
- My Training Plan until Christmas
- Intermittent Fasting 2:5
- Carb Cycling Plan
- Building back into it Winter 2014
- Super Lean Regime
- D33 Ultramarathon
Blogroll
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Archives
Category Archives: Speedwork
Run Stronger, Get Faster – Training Plans
I get a lot of queries from people who want to get faster. If you know me, you’ll know that getting faster isn’t necessarily a focus of mine, but I’ve done it and more importantly, I know how to help … Continue reading
Posted in Run, Running Coach, Speedwork, Strength, Training Plans, Uncategorized
Tagged cross training, training plan, training plans
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Wk30 – Run day: 2 very different runs
Tonight the plan was, after work, run to Bella (possibly in the rain which was forecast)… do some speedwork and get to Bella for 18:15 in time for Spinfit to see if there were any spare Spin bikes. There ended … Continue reading
Posted in Run, Speedwork
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Coaching session: Meaty speed work
Tonight I was fortunate enough to coach a School Champion (…from a few decades ago…)! We’ll call her ‘Champ.’ 🙂 I’ve met and worked with Champ a few times now and had one previous coaching session with her. Champ is … Continue reading
Posted in Running Coach, Speedwork, Uncategorized
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Kaizen Run Club: Speedwork with Maxine…
Well, tonight I had a bit of a crazy idea… a bit of fun with a new Kaizen mascot, and some speedwork. Here’s our new mascot: Maxine the Greenspeedmachine! She makes a funny squeeky noise when you squeeze her and … Continue reading
Posted in Intervals, Kaizen, Routes, Running Club, Running Coach, Speedwork
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Kaizen Run Club: Sprint Pyramids and Power Blasts!
I’m planning this with the Kaizen Runners at Kaizen Run Club tonight….100m, 200m, 300m & 400m sprints with recoveries / active recoveries: Sprint Pyramids and Power Blasts! 5 min warm up 4 x 100m 3 x 200m 2 x 300m … Continue reading
Strength training (not cardio) is the real fat burner
We’ve all been there at some point. You need to lose some weight. For some people, they end up opting for the cardio as their primary means to burn fat. However if you’re not including some form of strength training … Continue reading
How to run and enjoy it!
In the past few months I’ve been helping quite a few people start to run. Starting out running can be a bit daunting. Firstly you don’t know how your body will react when you start running and secondly, it’s all … Continue reading
Posted in Heart Rate, Motivation, Pacing, Run, Running Coach, Speedwork, Top 10s
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