5 runners hit Willesden track and sprinted through the sunset.

This week's session was luxury GoodGym. No compost, no tools, no risk of whacking each other with spades. Just us and the track.

We spent the whole session focusing on hip technique. We started with 3 laps of the world class 400m Athletics track at Willesden Sports centre, home of our friends Track Acadamy.

Then we went into some hardcore hip mobilisation, getting our hips ready for everything the track could throw at as. Then we paired up, each taking responsibility for making some observations about our partner's technique. We were focusing on attaining two things: 1. a Nice level pelvis, and 2. Hips aligned with the feet and head.

On the second round there were some big improvements from Claire, Hannah and Sadhana, but more was to come.

We started a very serious pyramid type interval session:
60 seconds hard running with 75 seconds of recovery x 2 45 seconds hard running with 55 seconds of recovery x 2 30 seconds hard running with 45 seconds of recovery x 2 60 seconds hard running with 75 seconds of recovery x 2

Everyone completed the full session, Isabelle stretched out her legs in a serious way and the technique shifted significantly. Claire looked extremely relaxed pacing it round the track while top-level sprinters trained around us.

Hannah did amazingly to stick it out right to the end as a new runner and Sadhana looked like she was bounding along when she was picking her knees up on the 45 second sprints.

The warm down was much deserved. You earned it.

Great work everyone. Really impressive running. Look forward to seeing you all improve over the next few months.

HIP INFO

If you're interested in little bit more hip stuff, here's a short video of Americans talking about good hip position, and here's a longer article about why it's important.