10 people ran 6k to do a litter pick on our adopted part of the canal for the Canal and River Trust

On a rather hot and sticky night, it was all about this month’s canal litter pick. We set off armed with litter pickers and bags. Once on the canal the group were split in two, each clearing a different part of the canal. Once our ‘Wombles’ job was done we headed to Aston Lock with our bags.

Pyramids

Nope, nothing to do with our Egyptian friends, this was pyramid interval training. We ran a bit further and found a perfect spot, with lots of little inclines to help fill those legs with lactic (short for lactic acid, that stuff that makes the legs burn!!) The job was a 30 second interval, then a 45, a 1-minute effort, going back down to 45 and 30 seconds, all off one-minute rest. Going out and back along the canal. This works great, as the faster runners take the lead, then the runners who are behind them get a head start on the next rep, so their job is to stay ahead of the ‘speedies’ and the speedies job is to catch them, great fun! Aaron shot off, but later Liam came to the fore with David, Rob and John not far behind. Laura was great maintaining good consistency throughout the session. Fiona put in some great surges on the nasty little hills, Emily was flying a long, giving some of lads a tough task to overhaul her and Karin kept going strong to the end. It really was good to see and definitely a great way to do intervals, though I may need to invest in a whistle to save my voice!

Once that was done we had the uphill run back to base, with nutrition being the ‘hot topic’ to talk about on the trundle back.

Next week we will be out doing good again, it would be great if you could join us sign up here.