I was surprised to find out I was quick with sprinting and the crab but, after 30, playing football, and when I started refereeing, I got lots of niggling injuries - thigh this, ankle that, hammy that.. basically lanky glass. I also stood badly i.e. unconvincingly (still not ideal). I realised I would be wise to take any question of fitness/speed out of the equation in the competition to get promoted. Plenty of the young guys are all in the gym and running 19 plus yo-yos so, you know, if you want to be at the table, well, you know!
So, about 2 years ago, I got a trainer who used to be a sprinter, learnt how to look after my weaknesses, how to warm myself up and I practiced running a bit faster and the Yo-yo. I changed the diet too essentially for this. I go to an indoor track and some gym in the off season, I only get the most minor niggles - knee twinges. Praying my knee doesn't go. (If in doubt I always ask my ref for a good warm up).
I just got home from a 10km game where I was sprinting past players at the end on breaks. So, short answer, and I very thankful for this, the fitness has been great. Movement is good and gets comments, I have the confidence to go to the corners, sprint for drops and the legs to chase down break aways. Fingers crossed it stays that way.
Blah blah you get the idea... the trainer turned out to be a very very good idea for me and I don't feel like I'm pushing it, I'm not remotely sculpted or anything like that but I'm 44, I've revolutionized my leg mechanics in the last couple of years and I can certainly go 5% faster still in the 40 and 10% at least further in the Cooper... but them's the hard yards now and would take serious effort - would like go do more - but life gets in the way!