Some fun things happened this week, and number one on the list was a workout with Cinnamon at the East River Park Track in NYC on Monday! It was a blast to meet her in person and I was so happy to have her with me for the workout. I hope it’s the first of many with her!
I also tried out a new workout I learned from Coach Fred Benlein, the director of the USATF Level One School I attended on Long Island last weekend: the Neuromuscular-Based Regeneration Run. The purpose of the workout is to develop the alactic energy system, and the workout is 20*(30 sec hard, 30 sec easy). Coach Benlein suggested that (150m hard, 50m easy) on the track turns out to be around 30 sec for each for most people, and it eliminates the need to stare at your watch the whole time, so I opted for this. Though it was not a problem to run 150m hard in 30 seconds (I actually ran all the repeats I did in 25-29 seconds), it was killer to run many of them in a row with only 30 seconds rest between them and I only made it through 8 reps, even with a break halfway through! But, as Coach Benlein promised, the following day my legs felt totally fine for my long run – running hard for only 30 seconds at a time allows you to work on speed endurance without accumulating lactate in your legs. So I’m definitely going to keep including this workout every week until I can work up to the intended 20 reps.
The only real training wrinkle in my week was I had to cut my fartlek run short on Tuesday because my left foot started to feel a little funky halfway through. But since I didn’t push through that it didn’t turn into anything bad and by the next day felt completely fine. Here are the rest of the details of my week:
Monday: Easy run + speed development with Cinnamon. Warm-up: 20 min easy. Workout: Step-over sequence: 2*ankle runs, 2* shin runs, 2*knee runs. Straight leg sequence: 2*straight leg run, 2*straight leg bound. 2*acceleration march, 2*acceleration skip, 2*b-skip. 2*high skip, 2*long skip. 6*strides. Cooldown: Core routine. 20 min easy, stretch.
Tuesday: Fartlek. Warm-up: 20 min easy. 2*buttkicks, heel kicks, a-skips, carioca. 4*strides. Workout: Supposed to be 20 min Fartlek: 4*(1 min easy-moderate, 4 min moderate), but had to cut short after first 2 reps. Just did core and hip mobility work and then walked home.
Wednesday: A.M. Easy Run. 20 min easy, 2*strides. PM: Session with strength coach. 30 min bodywork, PRI drills, stretches, dynamic warm-up. 3*plyo circuit: 45 degree alternating bounds, shot-put throws with med ball. 3*circuit 1: kettle bell swings, turkish get-ups, t-spine mobility work. Primal rolling. 3*Circuit 2: goblet split squats, cable lat pull-downs to row in half-kneel, cable chop and lift in half-kneel.
Thursday: Neuromuscular-Based Regeneration Run. Warm-up: 20 min easy. 2*buttkicks, heel kicks, a-skips, b-skips, ice skaters, long skips. 4*strides. Workout: 2*[4*(150m hard, 50m easy)]. 150m hard =25-29 sec. 4*10 sec hills sprints. Cool-down: 10 min easy, general strength/mobility cool down routine.
Friday: Long run. 80 min easy over rolling hills. AIF.
Sunday: Easy run. 30 min easy, including 2*strides during run. Stretch.