I haven't talked about running in a while since I have been off and on with some sort of sickness lately:( The rule of thumb is if it's the neck and above, you can still run. If it's below the neck, you should probably take off. I have had some of both, but this is how it has been going:
My endurance has definitely improved now that I am doing longer long runs than I ever have consistently. When I say endurance, I mainly mean my legs are making it for more and more miles at one time. My breathing is never a problem. Cardiovascularly, I can run allllllll day. My legs, however, get to a point where they cannot go any more. I have seen major improvements in this in which where they normally wind down, they don't until a mile or two later. Also, we have added more speed to my workouts which I am very excited about. I hate lacking speed! It's an awful feeling. Hopefully, this will keep improving as well. Here is what I have been doing lately when it comes down to long runs and workouts:
Long
Run: 3 mile W/U. 5k Race. 8 mile Run. Total: 14
Workouts:
15
min w.u. 3 sets of 300, 200, 100 @ 5k effort with 200 jog between reps, 2 mins
between sets. 10 min c.d.
15
min w.u. 5-6 x mile @MP with 1 min rest 10 min c.d.
15
min w.u. 10-12 x 100m on, 100m off @5k effort 15 min c.d.
15
min w.u. 3 x 2 mile @MP effort with 3 mins rest 10 min c.d.
Long
Run: 15 miles with the middle 4 miles at Tempo pace
For normal runs, I have been doing a set
of drills and some strides. My coach Stephanie Bruce sent me their YouTube channel with some basic form drills. Here is the link if you would like to check it out: http://www.youtube.com/
As much as we try, our running form cannot be corrected each day when we run, no matter how much we are thinking about correcting that foot strike or having our body in alignment. Form drills are what will correct our form over time. I am really excited to implement these into my training a few times a week. I have done a few of these in the past, but the ones that I think will really help, I have never done before. I think my running form changes every season that I run, so I hope this will help me be more consistent in the proper way.
Happy Running!
No comments:
Post a Comment