I'm a fan of simplicity too. I stick to water and take a few sips every 3-4 miles. If I'm feeling depleted, I'll grab a sports drink at an aid station. Electrolytes are a must, but I get them through my fueling, not drinks. Less is more for me, I don't want to risk bloating or stomach issues.
Tempo runs are a great idea. I also recommend adding some hill repeats to your training. It'll help you build strength and explosive power. Try doing 3 sets of 5-6 hill repeats at a high intensity, with a 2-3 minute active recovery in between sets.
Speed workouts are a great way to mix things up! For intermediate runners, I'd recommend starting with interval sessions. Try 4-6 x 800m at a fast pace, with 400m active recovery in between. You can also throw in some hill repeats once a week to target different muscle groups. Aim to do speed workouts 2-3 times a week, with at least one easy run in between. Don't be afraid to start slow and build up - it's better to ease into it than risk injury. Good luck and let us know how it goes!
Yeah, PF is a real pain. I've had my share of struggles with it too. Strength training did help me as well. I'd also recommend looking into exercises that target your glutes and hips. Weakness in those areas can contribute to PF. It's not a quick fix, but it's worth a shot.
Sweet pics, but where's the track and field?!
Same here! Nothing like seeing the pros dominate to get you out the door for a tough session. Now let's crush our own PRs!
Same here! I just throw them in a pile and grab the least smelly ones
Amen to that, focus on your own game.
Been there, got frustrated, went solo again.
Life gets in the way? That's just an excuse for being human. I revise my plan daily. Okay, fine, hourly. Okay, fine, every time I check my Strava feed and see someone else's workout.