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Workout 5/2/2017

WORKOUT for 5/2.

Notes/Info.
1. We will meet in Nock middle school parking lot at 6:00. I’ll have a quick sign up sheet to provide me with your name and email.(if I don’t already have it).
2. It is recommended that you do 10-30 min. of easy warm-up running before the workout.
We will do a short jog to workout site then go right into some dynamic warm-up/form drills.
3. I will be assigning people to ability groups. These will be adjusted as necessary. Please, if you feel you’re misplaced, put yourself in a faster or slower group. Work together as a group. Stay tightly bunched and feed off each other’s energy. It is amazing how much ‘easier’ a workout can be when your running in synch with others.
4. Feedback is welcome. You will receive a general feedback/informational email about the workout the following day. If you want more specific feedback from me with specific questions let me know.

GOALS:
These workouts will work on three general components of distance running:

1. Speed-endurance. With an emphasis on the endurance. You basically want to hold a difficult pace for a long time to improve. To do this you must train at the proper pace, with a correct amount of running. This is difficult to balance. In a way we are all an experiment of one in that training concepts don’t always apply to everyone. However,  there are general concepts that are best to apply. The most basic one is to train at your current VO2 level- roughly your current 5k pace. The goal is long term improvement which is done by building strength and endurance. Too much stress, too fast may lead to breakdown.  Our ‘engines’ (cardio system) have a much greater capacity than our ‘wheels’ (legs),  thus it is the wheels that fail us most of the time. So, train Smart within the prescribed zone/times! Finish the workout tired, but not spent. Be able to do a decent 20-60min. recovery run the next day.

2. Form/economy/efficiency.  An underestimated aspect of recreational runners’ skill set is proper technique. This means running smoothly, efficiently, moving forward without wasting energy.
For some this is easy, but most have biomechanical idiosyncrasies that need to be worked on. As a sprint and hurdle coach for my high school team, I may focus on this more than most distance coaches, but there is plenty of research that backs up its value. Just think if you could improve your stride length by 1/2 an inch. 1/2 an inch for each stride over 3.1 miles, or 13.1 is some serious ground! Or if you could relax that tight muscle in your shoulders or arms which is consuming oxygen, again over 13.1 or whatever distance, more oxygen to propel you down the road. So I will make some recommendations for some of you, and eventually do some filming to give you valuable visual feedback!

3. Psychological/cognitive factors. Running as you know is hard. Much of our improvement depends on managing discomfort. So these workouts will go a long way in improving your mental skills for improvement.
Specifically:
– mentally prepare for the workouts, which simply means being ‘fresh’ for them and looking  forward to them. In the general population, there are not many people who can do this type of physical work after the age of 25! Relish this and look forward to it.
-When running your fast reps, be mentally in control. Think of what your body is doing. Focus on relaxing, being rhythmic and use momentum- use the big muscles of the hips, quads, and glutes to  propel you forward. When feeling out of control, back off and get control. Concentrate on what you are doing. In a way running is a dance. You are bounding forward one leg at time with your body in tow. When you dance you enjoy, learn and teach yourself to enjoy your abilities- again most can’t do it ( and a lot more people than you think wish they could)!!

Workout for 5/2
1. Warm-up run 10-30min.
2. Drills and strides
3. 4×400 w/ 400 btwn, 2x 800 w/ 400 btwn all @5k pace.
4. Cool-down run 5-20min.
5. Dynamic cool down drills, stretches.