Cara Hanson Knead To Run

Well done to Andy Hinchliffe at the Great North Run yesterday! A very strong run and perfectly paced 👌.
Great that he's finally feeling normal after struggling with energy levels. After convincing him to take a bit of recovery after his 90k in July, he was back to filling his training plan with races.
We've had a few discussions about over racing and came to a compromise that he'd use some of the races as training runs. In between racing and active recovery, we've managed to squeeze in some training . He responds well to sub threshold work, with the added bonus that it's not fatiguing him. Hope this is a good confidence booster ahead of your 2 marathons this year, which I'm sure you'll smash 😀. But not before Cleethorpes half next week 😆.

Also, well done to my massage clients who did the GNR, great stuff 😀.

So nice to be back doing parkrun for the first time in 6 weeks. (How have I missed it for that long!)
Met up with Isla for a one2one, then she smashed out another PB, taking 1min 27 off her time last month, amazing 🤩, and I'm so excited for her first 10k at Sheffield 10k!
It was also good to catch up with some of my other runners, whether they were doing time trials, long runs or shakeout runs. It's always a good social at parkrun!

Well done to my runner and massage clients who did 9 edges today, that does looks fun 😍. And good luck to those doing the Great North Run tomorrow!

For massage appointments, September is fllling up but I can open up slots to suit you as and when required. Just drop me a message 😀. Booking link is in the bio.....

Another lactate test comparison and a massive well done to Sharon Colyer for managing to shift both her heartrate and lactate curves down and to the right. Basically meaning the same running speeds now require considerably less cardiovascular effort. LT1 has improved massively, and the fact that the line now stays flatter afterwards shows a much better ability to run progressively faster before lactate really takes off. This is the result of lots of easy Z1-2 running along with sub-threshold work after doing a short hill block.

Keep up the hard work, Sharon . I'm excited for the metric marathon and then next year's marathon goal 😀.
Thanks to Tom at Enduro Lab for giving us exciting days out and all the stats 😀.

Shout out to Olly Eagle for taking a massive 39 seconds of his 5k PB at the Mid Cheshire 5k last night. Olly came to me looking for a plan looking to improve his 5k time and then his 10k time! After asking lots of questions via my intake form and strava stalking, I figured out what he needed to do and devised a personlised plan!
Lots of hard work ,with lots of genuinely easy running, along with consistency, has paid off 💪 , now on to the 10k specific work ahead of Sheff 10k in 4 weeks' time.
Well done, Olly!

I love it when clients are happy. My main aim is to help people keep doing what they love, plus It's always good to get good feedback 😀.
As a sports massage therapist and running coach, feedback helps massively (good or bad). It helps me learn and adapt if needed.

It looks like there was lots of 'bolting' around Treeton last night at the Treeton Bolt trail race! 3 runners who I coach all had great runs there, with Fiona and Andy winning their age group and Neil 2nd in his age group. Well done, guys. Also, well done to my Thursday night regulars and Striders teammates as well, great results all round. Shout out to Darrel for winning his age category a few days after his adventure in Snowdonia 💪.

I need of, a sports massage, I've slots free next week. Booking link in the bio, just find my name 😊.

Newark half photos. Running is not flattering and pocket bulge doesn't help with this 🤣. The finish photo actually made me lol, it must be a funny angle, we can't all be leaning that far back and it actually looks like Andy Hinchliffe shoved me out the way 🤣.

A last-minute decision to do Newark half marathon, I signed up Friday night after a couple of discussions about races.
In the build to Valencia marathon, I'm on a mission to get used to running faster and on tarmac. So, I used this as a time trial to see where I'm at, I had 1:45 in mind and I thought it would be fun to pace my runner, Andy, who I set to run the race at marathon pace, 4:56/km without knowing if I could actually hold the pace . We did it, and he obviously finished feeling stronger than me. Well done, Andy.
It would be nice to get down to 1:40ish before the marathon but not essential as I always do better at longer distances. More work to be done, and I'm excited about this 🤩 .
Any recommendations for a flat half towards the end of September/beginning of October?

Now for a bit of recovery 😀.