Peter Fletcher

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6 things guaranteed to make you run faster and stronger

February 9, 2014 by Peter Fletcher

The Running Centre

There’s more to running than just pounding the pavement. Image: The Running Centre

If you want to run further, faster or both then the crew at The Running Centre have a course just for you. I attended their very informative running techniques course today. Here’s what I learned.

  1. Practice running drills. If you’re like me you’ve started running thinking that running is just walking faster. It’s not. To run well takes practice. Swimmers have known this forever. They practice with drills designed to make their stroke more efficient so they can go faster with less effort.
  2. Increase your strength. Running well demands a strong core, strong hip flexors and strong glutes. Individually a running stride does little to strengthen any of these muscles and that’s why you’ll need to activate them through plyometrics. Try squats, pushups, leg raises, a bridge, calf raises and ITB leg raises.
  3. Increase the flexibility of your hip flexors. Flexible hip flexors helps you to create that beautiful circular stride that top athletes have.
  4. Increase the flexibility in your achilles tendon and your calf muscle. Over 50 percent of  your propulsion comes from your ankle. The two things that impact that the most the elasticity in your achilles and plantar fascia (the tendon in the bottom of your foot). So make sure to do lots of calf stretches.
  5. Run less to run more. This is a trap I’ve fallen into. The fitter I get the further I want to run but that often leads to overuse injuries – like the calf strain I’m carrying right now.
  6. Forget about which part of your foot hits the ground first. Instead, focus on getting your foot to land under your body. If your foot lands to far in front of your body it spends too much time on the ground. If you have an efficient stride you’ll be in the air for about 60 percent of the time. Over-stride and your time on the ground increases and your speed slows.

I’m keen to learn more so I’ll probably invest in their advanced workshops.

Filed Under: Fitness Tagged With: fitness, running, running drills

Jacob’s Ladder: 10 laps sub-30 minutes

February 24, 2011 by Peter Fletcher

I ripped out 10 laps of The Ladder in 28:48:48 today.

This was done after I’d done 10 laps to warm up. I had the engine well and truly at operating temperature.

There was only light traffic and I was able to maintain my downhill speed. I set up a fast lap with a fast desecent. Under 60 seconds is good and 56 seconds is my best.

It’s still very warm and that adds to the effort required to achieve a good time. I’m looking forward to the cooler months ahead.

LapTimeElapsed timeComment
12:57.122:57.12Solid start
23:02.665:59.78Lost ground
32:52.728:52.50Up and running
42:52.8111:45.3Consistent
52:56.0214:41.33
63:01.6217:42.95Traffic?
72:59.6220:42.57
82:48.5923:31.16Winding up for the finish
92:47.9526.19.11Setting up last lap.
102:29.3728:48.48Quick!

Filed Under: Personal Tagged With: 5000 laps, exercise, fitness, Jacob's Ladder

Closing in on 1000

February 21, 2011 by Peter Fletcher

As of Sunday my tally for the year is 920 laps of Jacob’s. I’ll crack 1000 on Thursday if everything goes to plan.

On Wednesday I produced a personal best for 20 laps. I’m still pretty stoked with the effort. There are a few Ladder regulars expecting me to do 20 in under an hour. It’s doable but won’t be easy.

The weather has been hot with only the odd cool day. I expect my times will come down as the weather cools down.

One regular – Mark – is way crazier than me. When I do 20 he does 30. Then he goes back in the afternoon to do another 10. He’s nuts, in a good way. And he’s turning his laps into fartlek sessions running up the long flights then taking it easy on the shorts. I tried to run him down while he was on his last 5 today. He was too quick and it didn’t happen.

As usual here’s a spreadsheet of my times since the start of the year.

DateLapsRunning totalTimeAveBestWeatherComments
Sat, 01/010
Sun, 02/011010Day I decided on 5000/365 challenge
Mon, 03/012030
Tues, 04/011747Red hot, nearly died.
Wed, 05/012067
Thu, 06/012087
Fri, 07/0120107
Sat, 08/011512251:58:573:27:903:10:54 (20)
Sun, 09/011013231:12:673:07:262:51:79 (3)
Mon, 10/01201521:06:583:20:933:07:80 (20)
Tue, 11/01201721:06:303:19:502:51:11 (20)Nice breeze near the top.Fastest descent at 58 secs. Drank every 5 laps.
Wed, 12/01201921:08:483:26:413:01:13 (13)Hot with a cooling breeze.Heavy traffic from lap 15.
Thu, 13/01202121:06:163:18:833:08:29 (20)One word. Hot!
Fri, 14/01202321:15:523:59:603:44:24 (5)Took it easy.
Sat, 15/011124325:46 (9)n/a2:40:09 (7)Hit lap button twice. Time shown is 9 laps.
Mon, 17/01202631:14:543:44:712:42:19 (20)Hot.Easy until lap 18.
Tue, 18/01202831:02:453:08:252:56:24 (11)Best time to date.
Wed, 19/01203031:18:084:20:483:48:48 (7)Felt drained from yesterday.
Thu, 20/01203231:07:393:22:992:42:54 (20)Hot last lap.
Fri, 21/01203431:13:383:40:912:44:51 (19)Plenty in the tank at the end.
Sat, 22/011035331:54:61 (9)3:32:733:19:96 (8)Easy. Time was for 9 laps.
Sun, 23/010Sleep in bliss
Mon, 24/01253781:21:593:16:762:57:44 (25)Cool arvo.Heavy traffic from lap 18.
Tue, 25/01 AM1539349:00:213:16:012:52:19 (7)Cool.
Tue, 25/01 PM1540849:52:703:19:512:55:47 (6)Very busy.
Wed, 26/01204281:13:283:40:433:12:94 (4)Bloody hot. Nearly killed me.Started late and regretted it thanks to the heat.
Thu, 27/01 AM154421:06:534:27:583:57:33 (6)HotFelt the effects of yesterday.
Thu, 27/01 PM544720:28:004:05:603:47:72 (4)HotAfter rock climbing
Fri, 28/01204671:15:55 (19)3:59:763:21:93 (3)Hot. Really hot!Time was for 19 laps.
Sat, 29/011548230:51:49 (10)3:05:142:44:01 (5)Slow first lap over 4:30 then got stuck into it with Mark.
Sun, 30/011549754:23:133:37:542:52:20 (13)Hot, humid. Cyclone on its way.Walked down first 10, long break at 10, then hard last 5.
Mon, 31/01 AM155121:00:084:00:553:31:01 (13)Very humid.Went easy, walled down.
Mon, 31/01 PM1352544:20:043:24:613:02:11 (6)Warm, cool breeze.Felt good.
Tue, 01/02 AM1554048:04:443:12:292:49:30 (6)
Tue, 01/02 PM1055034:09.763:24.972:51.36 (10)
Wed, 02/02205701:29:524:16.80
Thu, 03/02205901:11:553:47.133:18.75 (6)
Fri, 04/02 AM1560545:33.183:15.222:56.57 (13)
Fri, 04/02 PM1061539:03.593:54.353:25.92 (9)
Sat, 05/02256401:21:263:15.452:56.88 (23)
Sun, 06/020640000Grumpy I had the day off.
Mon, 07/02 PM1565547:04.013:21.772:57.74 (15)Did 15, timed 14.
Mon, 07/02 PM566014:55.552:59.312:46.99 (5)Chat and then a second lash.
Tue, 08/02206801:10.453:22.062:51.53 (17)Felt crook from lap 18.
Tue, 08/02568517:25.023:29.002:57.55 (5)
Wed, 09/02 AM106954:18.402:47.402:47.81Ave was for 9 laps
Wed, 09/02 PM1070535:32.413:33.242:48.43
Thu, 10/02 AM1572047:41.503:10.762:51.09Last 10 in under 30 mins.
Thu, 10/02 PM1073033:46.073:22.603:03.98 (7)
Fri, 11/02207501:12:273:37.363:02.63 (20)
Sat, 12/02207701:08:433:26.183:02.17
Sun, 13/0210780Quick but not timed.
Mon, 14/02208001:08:413:26.052:50.196:27 for first lap.
Tue, 15/02258251:25:063:24.262:58.88 (25)Hot and humid.
Wed, 16/02208451:02.523:08.632:50.15 (6)Hot. That's a PB
Thu, 17/021586049:57.773:18.852:54.31 (9)Feeling effects of yesterday's effort
Fri, 18/02208801:12.233:37.193:05.84 (17)Tired from boxing last night?
Sat, 19/02209001:06.573:20.882:53.31 (14)Very hot. Started late.
Sun, 20/0220920Not timed.
Mon, 21/02209401:12:023:47.482:48.69 (14)Time was for 19 laps. Very crusiy first 10. Too hot!
Tue, 22/02209601:03:123:09.632:27.2420 lap PB
Wed, 23/02209801:03:173:19.852:33.72Time was for 19 laps.
Thu, 24/021099048:15.612:52.842:29.37
Thu, 24/0210100028:48.482:52.842:29.37PB for 10 laps
Fri, 25/022010201:14:373:43.883:29.32Hot as bro!
Sat, 26/021510351:03.784:12.783:39.23Very hot and very humid.
Sat, 26/0251040---Ran out of memory on my watchLike I said hot!
Sun, 27/022010601:08:033:24.183:01.99 (18)
Mon, 28/022510851:33.493:45.173:24.44 (21)Hot!
Tue, 01/032011051:12:043:36.203:13.77 (7)
Wed, 02/032511301:23:323:20.482:37.99 (23)Jeff Jamieson turned up on lap 16. The heat was on.
Thu, 03/032011501:07:283:22.402:49.41 (20)
Fri, 04/032011701:04:303:13.532:46.57 (17)PB for 15 - 43:11
Sat, 05/032011901:14:593:44.962:27.24
Sun, 06/032012101:17:443:53.212:38.36 (20)Took photos for my blog.Cool change. Nice!
Mon, 07/032012301:05:223:16.142:34.96 (20)Coolish.
Mon, 07/03 (b)5123517:27.133:29.422:53.48 (5)A few extras after coffee.
Tue, 08/030Got to the ladder but had to turn go home for a...
Wed, 09/032512601:26:553:28.632:46.06 (25)
Thu, 10/032512851:27:313:30.062:50.00 (25)Still plenty left in the tank at the endHot.
Fri, 11/030Woke up with a sore right shin. Attended a REIWA breakfast.
Sat, 12/0315130047:42.94??Pressed watch twice by mistake. You do the maths!
Sun, 13/0315131552:33.883:30.252:46.69 (10)
Mon, 14/032513401:40:144:00.563:29.41Shin sore. Went easy.
Tue, 15/032013601:27:274:22.39Didn't feel great. Shin hurting. Had an Ibuprofen before.
Wed, 16/032013801:11:213:34.092:58.24 (10)Afternoon, ladder busy. Went easy.
Thu, 17/032014001:08:103:24.533:02.88 (9)
Fri, 18/032014201:04.433:14.162:43.38
Sat, 19/032014401:05.253:16.262:51.04 (20)
Sun, 20/032014601:03.433:11.172:38.98 (14)PB of 42:03 for last 15.
Mon, 21/032514851:48:104:19.613:35.24 (22)
Tue, 22/032515101:33:053:52.723:24.50PM workout
Wed, 23/032515351:23:093:19.592:56.25 (6)PM workout
Thu, 24/032515601:32:093:58.142:47.03 (20)AM workout
Fri, 25/032515851:39:363:59.043:48.22 (17)
Sat, 26/0310159537:46.303:46.632:51.58 (6)After boxing.
Sat, 26/0315161048:56.903:15.792:51.85 (11)Before boxing.
Sun, 27/032516351:22:533:18.952:48.20 (25)
Mon, 28/0301635Day off. Felt soooo good!
Tue, 29/032016551:04:233:13.162:50.02 (20)PM. Lots of traffic.
Wed, 30/032016751:03:303:10.522:30.93 (20)
Thu, 31/032016951:19:063:57.303:05.66 (19)
Fri, 01/042017151:04:043:12.202:38.16 (11)
Sat, 02/042017351:05:393:16.362:34.92 (19)
Sun, 03/0410174538:01.243:48.122:55.88 (10)
Mon, 04/043017751:38:563:17.893:00.53
Tue, 05/043018051:40:403:21.352:53.55 (8)
Wed, 06/043018351:51:153:42.522:58.22 (30)
Thu, 07/043018651:49.323:39.092:55.45 (29)
Fri, 08/042018851:11.043:33.242:51.43 (19)
Fri, 08/042019051:12.283:37.442:58.05 (6)
Sat, 09/043019351:48:423:37.403:10.65 (27)
Sun, 10/042019551:14:503:44:542:57.44 (20)
Mon, 11/0401955
Tue, 12/042019751:09:043:27.232:40.04 (20)
Wed, 13/042019951:04:203:13.012:36.94 (20)Lap 5 22:06, 10 36:06 Last 15 in 42:14, last 10 in 28:14
Thu, 14/043199814:29.594:49.864:11.24 (3) Wardrobe malfunction
Thu, 14/0417201551:08.323:00.482:32.85 (17)End lap 2 8:24.78, last 15 in 42:44.
Fri, 15/040Pulled my right calf muscle at boxing last night.
Sat, 16/043020452:40:105:20.344:18.01 (28)Calf tender, walked up and down 1 step at a time.
Sun, 17/042020651:38.394:55.994:12.91 (20)Calf still tender but a little better.
Mon, 18/042020851:49:455:29.284:17.20 (20)
Mon, 18/041521001:19:285:17.934:06.65 (5)
Tue, 19/042021201:49:055:27.284:24.10 (12)
Tue, 19/041521351:14:004:56.003:34.06 (7)
Wed, 20/042021551:41:105:03.533:32.95 (11)
Thu, 21/042021751:27:154:21.753:03.40 (12)
Fri, 22/042021951:31:504:35.512:25.02 (14)Had a dip with Mark.
Sat, 23/042022151:26:474:20.383:02.48 (14)
Sat, 23/0410222528:49:652:52.962:36.48 (10)Hot and humid
Sun, 24/042022451:23:314:10.552:52.74 (15)Hot and humidExercises from 16 on.
Mon, 25/042022651:04:273:13.392:58.31 (18
Tue, 26/045023152:54:183:29.172:53.05 (50)First 50 lap effort.
Wed, 27/0410232533:51.753:23.172:40.50 (10)
Wed, 27/0410233545:31.784:33.174:08.10 (10)
Thu, 28/0420235555:31.412:46.572:28.80 (20)
Fri, 29/042023751:21.444:32.483:41.51 (20)
Sat, 30/043024051:47:273:34.902:59.85 (12)
Sun, 01/052024251:20.404:02.023:04.36 (6)
Mon, 02/051024451:16.243:49.203:01.37 (5)
Tue, 03/052024651:30:562:47.74 (20)
Wed, 04/052024851:18.28
Thu, 05/0502485
Fri, 06/052025051:24:252:31.47 (12)
Sat, 07/052025251:02:242:34.12 (20)
Sun, 08/052025451:23:232:37.47 (20)
Mon, 09/0552550Trained soccer ladies
Tue, 10/053525851:50:38
Wed, 11/052026051:31.24
Wed, 11/0510261536:21.712:33.65 (10)
Fri, 13/052526401:25:24
Sat, 14/052526651:40:25
Sun, 15/052526901:28:59
Mon, 16/05262716
Tue, 17/050Rain and traffic stopped me.
Wed, 18/053427501:54:02
Thu, 19/052527751:25:05
Fri, 20/0510278546:18.51
Fri, 20/0520280557:19.06Another sub-hour 20.
Sat, 21/052028251:12:35
Sun, 22/05AREC
Mon, 23/05AREC
Tue, 24/05REBC
Wed, 25/05Day off
Thu, 26/0515284047:11.962:39.24 (15)
Fri, 27/0520286059:17.252:23.16Another sub-hour 20.
Sat, 28/052028801:32:52
Sun, 29/056Warm up for Central Park
Sun, 29/0514290041:59:12After Central Park
Mon, 30/052029201:07:50
Tue, 31/052029401:10:153:30.792:37.95 (9)
Wed, 01/062029601:07:033:21.172:42.95
Thu, 02/06Man flu
Fri, 03/06Man flu
Sat, 04/063029901:54:113:48.383:18.60
Sun, 05/062530151:12:493:16.382:34.32
Mon, 06/06203035Un-timed. Left watch at home.
Tue, 07/06Day off
Wed, 08/062530601:12:262:53.862:28.35Bloody fair effort.
Thu, 09/06Day off
Fri, 10/0623062Un-timed warmup.
Fri, 10/063530971:36:102:44.882:38.5010 - 27.44
15 - 41:36
20 - 55:12
25 - 1:08:49
30 - 1:22:22
Sat, 11/062331201:36:044:10.613:38.45 (15)
Sun, 12/062031401:16:153:48.752:36.73 (17)
Mon, 13/062031601:02:583:08.932:26.73 (11)
Tue, 14/062031801:03:503:11.532:32.58 (8)
Wed, 15/060
Thu, 16/062032001:19:303:58.513:34.70 (14)
Fri, 17/060
Sat, 18/062032201:07:123:21.612:45.42 (19)
Sat, 18/065322513:30.482:42.092:24.90 (5)
Sun, 19/062032451:19:523:59.643:50.83 (6)
Mon, 20/0620326559:34.842:58.742:32.98 (18)
Tue, 21/062032851:05:113:15.582:37.06 (11)
Wed, 22/060
Thu, 23/062033051:07:113:11.982:40.08 (18)
Fri, 24/0616332148:12.153:00.752:35.28 (10)Lightning started, so I left.
Sat, 25/0615333654:41:133:25.072:36.15 (15)
Sat, 25/0693345Untimed
Sun, 26/062033651:00:133:00.69
Mon, 27/062033851:03:26
Mon, 27/0633388Untimed
Tue, 28/0617340554:33.233:12.542:28.75 (17)
Wed, 29/062034251:14:253:43.293:18.79 (20)
Thu, 30/062034451:26:124:18.613:10.29 (3)
Fri, 01/0710345534:45.943:28.592:27.66 (8)
Sat, 02/071349:23.613:47.972:47.63 (13)
Sat, 02/0712348036:23.233:01.932:30.63 (12)
Sun, 03/072035001:16:093:48.49
Mon, 04/072035201:08:593:26.982:57.45
Tue, 05/070Busselton
Wed, 06/070Busselton
Thu, 07/072035401:06:553:20:772:48:29
Fri, 08/072035601:13:253:40.292:34:34
Sat, 09/072035801:08.563:26.832:32.95
Sun, 10/072036001:05:363:16.842:45.53
Mon, 11/0720362058:23:31Walked down 1 step at a time. First time under 1hr doing it this way.
Mon, 11/0783628Untimed. Training with the Carlisle soccer girls.
Tue, 12/0717364554:14:053:11.412:39.57
Wed, 13/072036651:24:384:13.943:45.05
Thu, 14/0710367535:47.473:34.742:35.79 (10)
Fri, 15/070
Sat, 16/072236971:14:103:22.293:05.74
Sat, 16/0783705Untimed
Sun, 17/072537301:29:263:34.673:01.98
Mon, 18/072037501:29:174:27.89
Tue, 19/072037701:09:27
Wed, 20/070
Thu, 21/072037901:03.093:09.452:39.46 (19)
Fri, 22/072038101:26:054:18.283:22.24
Fri, 22/0710382028:25.902:50.592:30.66 (10)
Sat, 23/07253845
Sat, 23/074038852:34:143:51.373:29.20 (28)
Sun, 24/07San Francisco
Mon, 25/07San Francisco
Tue, 26/07San Francisco
Wed, 27/07San Francisco
Thu, 28/07San Francisco
Fri, 29/07San Francisco
Sat, 30/07San Francisco
Sun, 31/0710389530:13.773:01.372:30.13 (10)
Mon, 01/08203915Untimed
Tue, 02/08Bali
Wed, 03/08Bali
Thu, 04/08Bali
Fri, 05/08Bali
Sat, 06/08Bali
Sun, 07/08Bali
Mon, 08/08Bali
Tue, 09/082039351:21:504:05.533:44.46 (6)
Wed, 10/08201:15:323:46.613:20.33 (20)
Thu, 11/082056:57.902:50.892:21.51 (4)
Fri, 12/08Busselton
Sat, 13/082039551:08:14
Sun, 14/082539801:25:22
Mon, 15/082040001:05:28
Tue, 16/082040201:05:18
Wed, 17/0820404057:31:35
Thu, 18/082040601:20:29
Fri, 19/082040801:05:57
Sat, 20/082041001:17:03
Sun, 21/082541251:24:30
Mon, 22/080
Tue, 23/080
Wed, 24/080
Thu, 25/083541601:52:48
Fri, 26/082541851:26:10
Sat, 27/082542101:24:51
Sun, 28/08
Mon, 29/083042401:35:273:10.912:47.11 (28)
Tue, 30/082542651:30:553:38.213:02.12 (9)
Wed, 31/082542901:20:553:14.232:38.79 (8)
Thu, 01/09Rained out.
Fri, 02/09254315Untimed
Sat, 03/092043351:01:383:04.902:42.08 (11)
Sun, 04/0915435051:14.193:24.942:21.32 (15)
Mon, 05/092043701:00:333:01.682:31.62 (11)
Tue, 06/0920439059:38.632:58.932:28.70 (19)
Wed, 07/0904390
Thu, 08/092044101:10:083:30.422:29.29 (20)
Fri, 09/0920443055:36.532:46.822:31.19 (20)1st 2 in 7:44.57, 1st 10 in 29:09.00
Sat, 10/092044501:24:28
Sun, 11/0910446037:08.73
Mon, 12/092044801:12:59
Tue, 13/092045001:11:40
Wed, 14/09Busselton
Thu, 15/0910451029:55.70
Fri, 16/092045301:12:42
Sat, 17/092045501:08:04
Sun, 18/0904550
Mon, 19/092045701:00:11
Tue, 20/092045901:09:29
Wed, 21/09Brisbane
Thu, 22/09Brisbane
Fri, 23/09Brisbane
Sat, 24/09Slack
Sun, 25/0920461059:28:69
Mon, 26/092046301:19:32
Tue, 27/0919+1465057:22.56
Wed, 28/09Kalgoorlie
Thu, 29/090
Fri, 30/0920467059:41.38
Sat, 01/102046901:05:08
Sun, 02/102047101:09:363:28.832:37.84 (20)
Mon, 03/102047301:16:393:49.953:13.44 (20)
Tue, 04/102047501:02:323:07.642:31.82 (18)
Wed, 05/102047701:05:433:17.182:41.01 (15)
Thu, 06/1010478029:55.162:59.512:22.54 (10)
Fri, 07/1010479036:35.213:39.523:29.40 (3)
Sat, 08/102048101:08:30
Sun, 09/102048301:07:20
Mon, 10/1010484033:02.18
Tue, 11/102048601:10:53
Wed, 12/102048801:13:19
Thu, 13/1015489554:35.68
Fri, 14/102049151:07:21

Filed Under: Personal Tagged With: 5000 laps, 5000/365, fitness, Jacob's Ladder

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Speaker, trainer and coach. I write about living, loving and working better. Love a challenge. More...

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  • CyberDemocracy: Internet and the Public Sphere

Location

You can find me at Residential Settlements in Burswood.

5/170 Burswood Road
Burswood WA 6100

Let’s catch up

If you're ready to take your business to the next level, get in touch with me now.

Send me an email using the contact form or call me direct on 0419 538 838.

Connect

Connect with me on one of these social networks.
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  • Twitter

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