It's cold

Hello

This week's session of run coaching in your ear is 6 sets of 2 mins at 5k pace/effort, 60 seconds rest, then 40s as hard as you can, 90 seconds rest. The intervals are full of chat about running in the cold including why women feel it more than men (usually).

We have a pre-amble to warm up for the warm-up, where we briefly discuss Ewan's performance in the marathon yesterday (2.19!), and East End Lions U8s 6-3 covid affected loss to Queens Park Sharks.

Warm up starts at 10 minutes

Session starts at c.20 minutes

Put a hat and gloves on, maybe have a hot chocolate before you go. Enjoy the session.

Steve

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