Running

The worse for me is missing markers. I see my 1km split approach 5min and I start pushing myself to go faster At 5:30min I realise I missed the marker, and need a ly down.

yeah, been there too

They're already on my to-do list.

I've also got an excercise where I lie on my side bend my upper leg and rotate it upwards using just the medeus muscle.

It's cramptastic fun.

^ great stretch, when using I do 20 slow short lifts, then lift and hold to exhaustion at the end. Fun, in a bashed elbow kinda way...