This week's key run session had three completely different jobs packed into one hour. Started with activation — penguin marches, bounces, arm drills for posture. Nothing to do with fitness, everything to do with waking up the right muscles before I ask them to work. Tired muscles just don't fire properly, so skipping this bit isn't actually saving time.
Holding form as the pace climbs
Next was pace progression — four-minute efforts building from 5:30/km up to 4:15/km, LT2 pace. Most people's form falls apart as the pace rises without even noticing it's happening. This was about proving I can hold technique even when the effort climbs, which is exactly the situation a race puts you in when you're tired and still need to move well.
Finished with twelve hill sprints, 20 to 30 seconds each, driving with the arms, up on my toes. Sprinting uphill isn't really about being fast uphill — it builds power and running economy that shows up at every pace, not just the sprinting one.
Mobility, form under fatigue, and raw power. All in one session.