Richard Bruce @fasterrunning_

Masters Athlete in secret training. UK Athletics and Lydiard qualified Endurance Coach 800m to Marathon. Movement Specialist. Sports Massage. Run Technique. fasterrunning.net St Albans Joined September 2015

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Richard Bruce @fasterrunning_

a year ago

Doesn’t look much. Did this at 9am. I’m still a bit broken 8 hours later.

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Richard Bruce @fasterrunning_

a year ago

Strides are an excellent way to practice form. They were a firm favourite of Haile Gebrselassie. Before a session use as a build up to pace within your drill set. Maybe 5x60m. Effort increasing on each one. After a run, session or a track race incorporate 5-10x100m strides.

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Richard Bruce @fasterrunning_

a year ago

The elites make it look easy. Hours and miles supplemented by physical preparation and technical work. In this diamond 💎 league 5K they are at pace. Despite individual variations they are all stepping over the knee. #runners #running #runningtechnique

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Richard Bruce @fasterrunning_

a year ago

Hard work getting up off the floor at my age - 53.

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Richard Bruce @fasterrunning_

a year ago

I’ve pulled out my race tomorrow as I’m injured between the ears 👂. Not many racing days left in life, so that’s a shame. Never been mentally strong for racing. Wish my ego could be surgically removed.

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Richard Bruce @fasterrunning_

a year ago

Managed not to break 60s for a 400 tonight at Lee Valley. 60.24! Aged 53. My 2:10 target for 800 might be too much of a stretch 🤔.

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Richard Bruce @fasterrunning_

a year ago

New socks improve your running mood. Worth a few seconds per mile!

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Richard Bruce @fasterrunning_

a year ago

This weeks training: Mon 6m easy Tues 8x300 with 100 walk plus 4x100 + weights Weds 6m easy Thurs 2x400/200 with 30’s (6’sets) plus 8x100 + weights Fri rest Sat 5x100 fast with 400 walk Sun 15 mins jog / strides. Going with the adidas to race next week.

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Richard Bruce @fasterrunning_

a year ago

Some great races across the age groups and lots of pb’s for the Luton middle distance and sprint squads. Turn out for Herts and Beds counties at Watford quite low again. Only one senior in Beds 800! Will be packed here on Wednesday for the open meet.

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Richard Bruce @fasterrunning_

a year ago

Few rays ☀️ before watching the diamond 💎 league. No beers as 4 races next week!

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Richard Bruce @fasterrunning_

a year ago

Rest day today. Out for a little walk.

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Richard Bruce @fasterrunning_

a year ago

Was a very wet first day of county athletics. Luton did well. Hannah got a 3k pb.

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Richard Bruce @fasterrunning_

a year ago

Tough training day Am 5x85s (500) with 200 walk recovery 400 walk then 4x100 walk back Pm squats, rdls, lunge power steps, plyo, quad isometrics, calf raises Finisher of Tabata on aerodyne.

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Richard Bruce @fasterrunning_

a year ago

Beautiful spring morning

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Richard Bruce @fasterrunning_

a year ago

Last week Monday 6 miles Tuesday am 3x60s (400) with 400 walk recovery plus 8x100 fast strides pm squats, single leg Rdl, calf Weds 6 miles Thurs - rest day Fri 4 miles Sat 3 am long/3medium/4 short hills Pm rdls, step ups, calf raises, shoulder rehab Sun 9 miles plus upper body

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Richard Bruce @fasterrunning_

a year ago

9 miles easy run in pouring rain Upper body gym session 2 dog walks Chopped the barnet back to full baldy Knackered

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Richard Bruce @fasterrunning_

2 years ago

I’m working with just 4 athletes now, down from 20+, which was too much. Two of these athletes have followed the plan and have achieved their goals. The other two didn’t follow or achieve. Paid a coach. Ignored advice and plan.