I came up with a different speed session again yesterday, this time a ‘down ladder’, running sprints of 100m, 90m, 80m, …….., all the way down to 30m, 20m, and 10m. Of course, the last two were more accelerations off the mark than sprints. I found it a very easy session psychologically, which is important for the long term sustainability of my speed work.

The world run photos for today are from the region near the city of Erie, which is on Lake Erie in Pennsylvania, culminating in my crossing of the border into New York State, which occurred on this date in 2012. As you’ll see from the photographs, I did an interview with a journalist which appeared in the local newspaper the next day. The body of water you can see in the background of the first photo is Lake Erie, looking across towards Canada.