Monday is our fortnightly Brancumhall session. As stated in a previous post, the purpose of the XC training on a soft surface is to build muscle strength and propulsive power, to complement the elastic energy we get from the muscles when running on a hard surface.
The session is 4 x 1 lap reps at faster than 3k to 5k race effort with 1 minute stand-still recoveries.
Despite the heavy ground, think about being light on your feet, running tall as if there are strings on your head lifting you up out of the mud, keeping the cadence fast and skimming over rather than plodding through the mud. Visualising like this will automatically get you through the mud more efficiently.
As usual, a kind hearted Harrier (probably Gordon!) will take your off-road shoes down in his car.
Alan
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