Cara Hanson Knead To Run

It's always exciting when someone you coach gets a PB. Actually, it's more exciting than my own PBs!
Well done to Isla for taking over 2 minutes off her 5k PB that she set at parkrun 6 weeks ago and doing it on a training run. Sub 30 done, bring on the Sheff 10k!
So proud of your hard work, Isla 👏.

I love trail running but draw the line at 'paths' like this! 😂. It's a good job average pace wasn't on the cards today, it's all about effort (and survival)!

A fun morning out with Nada and Neil Schofield at Millhouses parkrun followed by coffee.
I felt a bit mean getting Neil to do a 5k time trial the morning afterTramlines (I didn't realise when I planned it), so I did one myself to join in with the pain 😆.
Considering he did 38k steps yesterday, was tired and slightly dehydrated, he did a great time! There's definitely more to come 💪. Well done, Neil 👏.
My biggest achievement was mastering the Japanese turn on the hair pin turn💃.

In a mission to help runners keep running and get full enjoyment out of it, I offer a sports massage and coaching package, which includes a monthly sports massage as well as the coaching!
I also offer local running clubs a discount, drop me a message for more details on both 😁 .

I've got a few appointments left next week, booking link is in the bio, book in with me! 😀.

One of the best things about run leading is introducing people to new routes and the beauty on our doorstep! Parkwood Springs is always a fun but tough route. It was sad to see a fire up on the boulders, though.

A trip to Tirana booked for the 10k, I was going to do the half marathon, but as I'm taking my son, I don't want to leave him too long. I went here 2 years ago and love this city, it's beautiful and crazy! The route looks great, taking in the lake with views of the mountains. It should be a fun weekend away! 😎 ⛰️

Got to love trail running!
Running in the countryside is good for the soul! You should always do the runs that bring you joy, no matter what you're training for, it helps you stay motivated 😀.

Pics from Elsecar this morning and the last 3 back in Sheff.😍.

Well done to my runners and clients at the Striders 10k!
Shout out to Laura Fletcher for taking 12 mins off last years time , amazing improvement, and I love seeing how happy she is 😀💪.
Also, to Andy Hinchliffe for not only doing the Hardwick 10k, followed by the Sriders 10k but then taking on Dusk till Dawn 12 endurance event last night (I did tell him he can't possible race all these hard).
He only went and knocked out 90 km's at Dusk till Dawn, showing his training has paid off. He wouldn't have been able to do this last year. We have big plans for ultras next year once marathon training is done and dusted. But before any of that, a couple of deload weeks for recovery and, of course, that much needed sports massage as part of the coaching and sports massage package.

Ultra training is about so much more than the running and building endurance. There's nutrition, i.e., training the gut, the mental strength , the strength training needed, the recovery, etc. I can help with all this. Ultras are my specialist distance and have training hacks that help! Drop me a message 😀.

AMAZING🤩!

Splits from 🇬🇧Josh Kerr's 3:42.66 mile world record race

Another day, another positive lactate comparison!

This time for Andy Hinchliffe . Andy is a very good all-around runner who often does well in his age category. He loves races and wants to train for everything at the same time . We decided that we should prioritise his goal of a good for age marathon this year. His performances drops slightly at the marathon and ultra distances, showing he needed more aerobic conditioning.
The lactate profile in December backs this, his thresholds were exactly where they needed to be, but the lactate levels at low intensity were a little high, showing he was relying on anaerobic metabolism too much. So we set about slowing down his easy runs and introducing more recovery.
The July profile shows lower lactate levels for longer despite doing the test in really hot conditions, which will naturally raise lactate levels as the body is working harder to cool down. Done on a cooler day, they will definitely be even lower. This translates as better aerobic efficiency, i.e., better endurance, so he'll be able to hold marathon pace for longer.
The only problem now is that he may also be able to beat me in those ultras 😂 .
Well done, Andy.