Time: 48:54
Distance: 6.40 miles
Long W/u: 30:28 for 4.07 miles
Speed Development: Drills, 4 x 50m, 4 x 100m
C/d: 18:26 for 2.33 miles
I decided to do my speed development session in Freedom Park this evening. I had relatively fresh legs later on in the day because I didn't get out the door to run this morning. My mileage will be plenty high without an extra 5 mile run. When the temps had dropped a little, Meagan and I got out to Freedom Park and looped around to put us at the soccer fields around 4 miles.
I went through my drills and continued to notice that my right leg isn't nearly as explosive as my left. I know that I usually have a leg discrepancy where my right leg is a few centimeters short than my left. It results in stress fractures and fun stuff like that. However, I've come to decide recently that my right leg can't push off nearly as well when doing bounding exercises. I find myself struggling to get more than a couple inches off the ground when I try to launch off my right foot. The left leg doesn't show Spud Webb-esque hops, but it has potential. Maybe it's just because I'm left handed and left side dominate which leaves my right side begging for power. I would love to correct this issue over the next few months, but am unsure about how to do so. Any ideas?
Anyway, after the drills I ran 4 x 50m quick, but not as fast as last speed session. Last time I over did it at the AG track and was tight for a couple of days. The 4 x 100m were also hard, but not overzealous. I was certain to strain the muscles, but not damage them. I forgot that there was supposed to be a few more 50m bursts at the end of the workout until I saw the schedule at home. Oh well.
Showing posts with label speed development. Show all posts
Showing posts with label speed development. Show all posts
Thursday, July 8, 2010
Thursday, June 17, 2010
Speed Development Struggles
Time: ~45 mins
Distance: ~6 miles
W/u: 30:24 for 4.11 miles
Speed: Drills, 4 x 50m, 4 x 100m
C/d: 13:07 for 1.62 miles
I ran over to the AG track with Meagan for some speed development action. I brought along my Karhu Racers so that I would feel light and fast. I went through a series of drills on the grass infield. I think it was my best session to date as it was easier to pick up my feet as soon as they hit the ground. For me, my focus on doing drills is to lessen the amount of time the feet make contact with the ground. The less time on the ground, the more time moving forward. Simple right?
Next up was the 4 x 50m. I started with two from a standing starting and finished with two from a moving start. It was the same pattern with the 4 x 100m efforts. My first 10 steps are pretty ugly when I start from a standstill. Obviously, I run faster from the gliding start, but more importantly, it feels much better. I started tightening up on the final few sprints which is how I knew the fast twitch fibers were being activated.
A quick cool down back home and some stretching.
Distance: ~6 miles
W/u: 30:24 for 4.11 miles
Speed: Drills, 4 x 50m, 4 x 100m
C/d: 13:07 for 1.62 miles
I ran over to the AG track with Meagan for some speed development action. I brought along my Karhu Racers so that I would feel light and fast. I went through a series of drills on the grass infield. I think it was my best session to date as it was easier to pick up my feet as soon as they hit the ground. For me, my focus on doing drills is to lessen the amount of time the feet make contact with the ground. The less time on the ground, the more time moving forward. Simple right?
Next up was the 4 x 50m. I started with two from a standing starting and finished with two from a moving start. It was the same pattern with the 4 x 100m efforts. My first 10 steps are pretty ugly when I start from a standstill. Obviously, I run faster from the gliding start, but more importantly, it feels much better. I started tightening up on the final few sprints which is how I knew the fast twitch fibers were being activated.
A quick cool down back home and some stretching.
Thursday, May 13, 2010
Speed Development at the AG Track
Time: 38:24
Distance: ~5.52
W/u: 25:14 for 3.41 miles
W/o: 2 x 100m, 2 x 50m, 2 x 100m
C/d: 13:10 for 1.61 miles
I had some speed to develop at the AG track tonight. Meagan joined me on the run over to the track. I did my drills and then started with a couple 100m strides at a decent pace. I was running in trainers which made getting off the line a struggle. The two 50m bursts were fine too. I finished with two 100m strides and timed the last one in 13.20.
Distance: ~5.52
W/u: 25:14 for 3.41 miles
W/o: 2 x 100m, 2 x 50m, 2 x 100m
C/d: 13:10 for 1.61 miles
I had some speed to develop at the AG track tonight. Meagan joined me on the run over to the track. I did my drills and then started with a couple 100m strides at a decent pace. I was running in trainers which made getting off the line a struggle. The two 50m bursts were fine too. I finished with two 100m strides and timed the last one in 13.20.
Thursday, April 29, 2010
Speed Development
Time: 65:16
Distance: 9.02 miles
W/u: 42:47 for 6.01 miles
W/o: 2 x 100m @ 85%, 2 x 50m @ 100%, 2 x 100m @ 95%
C/d: 22:29 for 3.01 miles
I drove over to JCSU this afternoon for some speed development. Last week beat me up pretty good, but I know it's all a process to getting the fast twitch fibers to start firing efficiently again. Today's workout on paper seemed pretty easy, but trying to run near all out and relaxed is a challenge at this point. I basically strain off the line and run tense until the tape.
I put in 6 miles from the track to the cemetery and was able to meet up with Simon and Jenna. She was going to join me in the embarrassment of sprinting on JCSU's track. I even brought spike at her suggestion because there might have been some "races" planned. Simon was doing a swift 12 x 300 workout with a minute rest and ended up probably averaging 43 high to 44 low.
I did some drills and light strides prior to slipping into spikes for the first time in about a year. It was fun getting that fast feeling again. Once you put spikes on, you know it's time to run fast.
I didn't time any of the workout except my final 100m. I did the first effort with a floating start and all the others were from a standing start. I had plenty of rest between sprints, I'd guess around 2-4 minutes. The race between Jenna and I wasn't even close as her blades were no match for my raw strength. Just kidding, it was definitely the slowest 100m race in recent history on that track. Even the Mondo surface couldn't bring us to respectability.
Any guesses on the final 100m? I hand timed it with my Garmin so the accuracy might be a little off based on when I could hit the buttons. However, I was pleasantly surprised with the time knowing I was already starting to feel the effects of the two 50m efforts.
Free pair of Balega socks to the individual who gets closest. Mini-contest ends Monday at 12 pm EST.
Distance: 9.02 miles
W/u: 42:47 for 6.01 miles
W/o: 2 x 100m @ 85%, 2 x 50m @ 100%, 2 x 100m @ 95%
C/d: 22:29 for 3.01 miles
I drove over to JCSU this afternoon for some speed development. Last week beat me up pretty good, but I know it's all a process to getting the fast twitch fibers to start firing efficiently again. Today's workout on paper seemed pretty easy, but trying to run near all out and relaxed is a challenge at this point. I basically strain off the line and run tense until the tape.
I put in 6 miles from the track to the cemetery and was able to meet up with Simon and Jenna. She was going to join me in the embarrassment of sprinting on JCSU's track. I even brought spike at her suggestion because there might have been some "races" planned. Simon was doing a swift 12 x 300 workout with a minute rest and ended up probably averaging 43 high to 44 low.
I did some drills and light strides prior to slipping into spikes for the first time in about a year. It was fun getting that fast feeling again. Once you put spikes on, you know it's time to run fast.
I didn't time any of the workout except my final 100m. I did the first effort with a floating start and all the others were from a standing start. I had plenty of rest between sprints, I'd guess around 2-4 minutes. The race between Jenna and I wasn't even close as her blades were no match for my raw strength. Just kidding, it was definitely the slowest 100m race in recent history on that track. Even the Mondo surface couldn't bring us to respectability.
Any guesses on the final 100m? I hand timed it with my Garmin so the accuracy might be a little off based on when I could hit the buttons. However, I was pleasantly surprised with the time knowing I was already starting to feel the effects of the two 50m efforts.
Free pair of Balega socks to the individual who gets closest. Mini-contest ends Monday at 12 pm EST.
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