<h1 style="text-align: center;"><span style="color: #993366;"><strong><em>PART 4B - WHEN IT'S TIME TO STEP THINGS UP </em></strong></span></h1>
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<h3 style="text-align: center;"><em>I most certainly believe exceeding your aerobic threshold with controlled over-efforts undoubtedly improves performance - </em></h3>
<h3 style="text-align: center;"><em>for those with well established engines that is.  </em></h3>
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<h4 style="text-align: left;"><span style="color: #993366;"><em>However before I would be prepared to encourage launching into blowing the door off, my experience has me ticking off the following check list.</em></span></h4>
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<h5><span style="color: #ffffff;"><em>You have been training for at least 15 weeks free of injury.</em></span></h5>
<h5><span style="color: #ffffff;"><em>You have avoided a cold or flu for 15 weeks - and if you did fall it only lasted 3 days. </em></span></h5>
<h5><span style="color: #ffffff;"><em>You're really enjoying your training.</em></span></h5>
<h5><span style="color: #ffffff;"><em>You're sleeping soundly.</em></span></h5>
<h5><span style="color: #ffffff;"><em>You're sub-consciously avoiding modified food.</em></span></h5>
<h5><span style="color: #ffffff;"><em>You didn't blow up with Martin in accounts who stuffed up your pay. </em></span></h5>
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<h3 style="text-align: center;"><em><span style="color: #993366;"><strong>PICK UPS </strong></span></em></h3>
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<h4><em><span style="color: #993366;">Pick up rules</span></em></h4>
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<h5><span style="color: #ffffff;"><em>Start with super short upper intensity limit intervals.</em></span></h5>
<h5><span style="color: #ffffff;"><em>Feel well recovered before you hit your next pick up.</em></span></h5>
<h5><span style="color: #ffffff;"><em>Be certain to back out of the 'higher' and 'harder' interval before you build up excessive lactic acid. </em></span></h5>
<h5><span style="color: #ffffff;"><em>Avoid sustained burning in your lungs and legs. </em></span></h5>
<h5><span style="color: #ffffff;"><em>Running on grass is usually the best place to start (if you're a runner).</em></span></h5>
<h5><span style="color: #ffffff;"><em>Running on a slight down hill is better still.  </em></span></h5>
<h5><span style="color: #ffffff;"><em>You should not feel trashed following a pick up session. </em></span></h5>
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<h4><span style="color: #993366;"><strong>More on Pick up Intensity &amp; Pace </strong></span></h4>
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<h5><span style="color: #ffffff;"><em>This session is all about pace and speed.</em></span></h5>
<h5><span style="color: #ffffff;"><em>You really want to be spinning your wheels - it's largely about improving your neural coordination.</em></span></h5>
<h5><span style="color: #ffffff;"><em>Allow yourself to really test your upper speeds.</em></span></h5>
<h5><span style="color: #ffffff;"><em>Remember to hold pitch perfect form - while somewhat controlling your 'increasing' breathing rate. </em></span></h5>
<h5><span style="color: #ffffff;"><em>I tend to recommend no more than 50-100 metres of speed pick ups.  </em></span></h5>
<h5><span style="color: #ffffff;"><em>If you feel comfortable let it rip.  </em></span></h5>
<h5><span style="color: #ffffff;"><em>I am conscious of my heart rate returning to an 'easy' effort before my next repetition.  </em></span></h5>
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<h3 style="text-align: center;"><em><strong><a href="http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></h3>
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