8 Jun 2010
Getting Strong and Ready!
Tuesday, June 8, 2010
The last couple of weeks I’ve been focusing my training on aerobic running and getting back into the full sets of my strength/core and plyometric routines. Without the stress of any major workouts or volume it’s a good time to build my strength back up which should help me in the coming months when the training gets tougher. I’ve also been doing a good amount of drills and fast strides to get some speed, form and turn-over back. I’m starting to feel consistently frisky and strong again. The wos last week included a really strong progression run with my bud Kirsten: 15′ @ 4:30, 15″@ 4:15, 15′@ 4:00, 15 @3:45, 15′ easy on a rolling route and a 8 x 2′ wo just for some turn-over. I’m up to running 90′ total on my double days twice/week and 105′ for my long run with a second medium long run of 90′. I am trying get in some decent hilly runs to add to the strength focus of this phase. Thelow-ish volume will stay much the same until the end of the month and then the fun begins with tempo runs and marathon simulation runs that will build in length throughout the summer.
Before it all gets really going, I have planned a week-long hike with some friends in June/July. It looks like Kookanee Glacier Park will be a go!!
This weekend Katherine and I are doing our first Mindful Strides workshop which we are both very excited about. I have been wanting to get a workshop series going for some time . In a nutshell, the workshop is to help runners improve their form and to learn a healthy stretching /yoga routine that will enhance a running program. I know how much my running changed and improved when I was given the tools on how run with awareness and was able to perceive good use (and let go of bad habits). The extensive work I did learning the Pose Method and the Alexander Method was invaluable to me and is the foundation (in terms of avoiding injury) that has allowed me to run consistently which is key to improvement and more importantly, staying in the sport. If you haven’t yet signed up, it’s not too late! Katherine is a very experienced yoga instructor who specializes in practices and stretches specifically geared for runners; equally important for injury prevention and body awareness. She will be leading the first half of the course and will be closing with yoga poses on both days so you will leave feeling refreshed and excited about what you have learned!