Sunday, December 16, 2018

Improving Running Economy Is Not Mind over Matter

"consciously focusing on the running movement moves runners away from their optimised running pattern and leads to detriments in economy" -Thinking about your running movement makes you less efficient: attentional focus effects on running economy and kinematics, Journal of Sports Sciences, Oct 2018. Interesting study. Perhaps, as this article suggests (5 PROVEN WAYS TO IMPROVE RUNNING ECONOMY) your form will improve over time if you increase stride rate, increase mileage, lose excess body weight, add supplemental strength training, and plyometrics.

Monday, November 19, 2018

Workout Summary Oct 15-21

Total Miles = 56
Long Run = 11.4 miles
Quality Miles = 9
Cycling = 29 miles

Highlights:

Wed:  5K in 21:20 (6:50 pace)
Sat 8 x 800m @ 6:27 pace





Workout Summary Oct 8-14

Total Miles Run = 53.6
Long Run = 10.5
Quality Miles = 10
Cycling = 22

Highlights:

Fri:  5K @ 6:45 pace
Sat: 16 x 100m, 8 x 200m, 4 x 400m @ 6:41 pace
Sun: 16 x 400 w 30 sec rest @ 6:33 pace

Comments: 3 consecutive days of quality running is something different

Workout Summary Oct 1-7

Total Miles Run = 45.8
Quality Miles = 10
Long Run =13.7
Cross Training = 36 miles on the bike

Highlights

Fri: 20 x 400m on the indoor 10 lap track
Sun: 10 x 800m on turf @ 6:30 pace

Highlights:  2 good quality workouts 48 hrs apart

Workout Summary Sept 24-30

Total Miles = 48
Quality Miles = 12
Long Run = 11.5 miles
Cycling =  28 miles

Highlights

Tues:  XC course 5K @ 7:18 pace
Wed:  XC course 5K @ 6:58 pace
Sun:  10K Pyeongtaek Port Race 41:16 (6:35 pace)  6:19; 6:28; 6:30; 6:40; 6:48; 6:44

Comments:  Could not hold 6:30s the second 3 miles but not too bad overall.  Pyeongtaek Port 10K




Workout Summary Sept 17-23

Total Miles Run = 70.1
Quality Miles =  9
Long Run =  15
Cycling = 26 miles

Highlights:  
Mon:  15 miles to Cheonan Station @ 8:52 pace
Wed:  Ladder:  16 x 100; 8 x 200; 4 x 400; 2 x 800  ave pace 6:01
Fri:  5 mile tempo run on turf @ 6:54 pace

Comments:  Great week- 4 runs over 10 miles and 2 solid quality workouts!

Wednesday, October 24, 2018

Workout Summary Sept 10-16

Total Miles Run = 60.1
Quality Miles = 5 miles
Long Run= 14 miles x 2
Cycling = 8 miles

Highlights:

Wed: Hills and .1 x 10 strides  Hills and Strides
Thurs:  14 mile Run in 2 hr 4 min
Fri:  14 Mile Run in 2 hr 12 min
Sun:  Hard 5K  6:57, 7:01, 6:42

Comments:  Back to back 14 miles sounds crazy but don't be afraid to go against conventional wisdom on occasion.  Ran that 5K hard but will return to run faster.