Salty’s Training Log – 11.2.14

Yet another solid week in the books for me and I’m feeling tired, but good! This week the focus was to up my mileage a touch and to recover from last week’s 10k. A new focus for me this season will be improving my running form. My coach had a talk with me about spending too much time on the ground, so I need to work on lifting my knees and turning my feet over more quickly. I tend to pull myself along with my feet spending a relatively long time on the ground.

At the track, we did a longer slower workout and for the last few reps my coach had me focus on putting a little snap in my arm swing, lifting my knees, taking shorter strides instead of reaching with my lead foot and increasing my turnover. It was mentally exhausting, but I went faster when I did this with less effort, so we’re on to something!

After doing some research, I am confident that if I continue doing form drills, strength training (focusing on glutes, hamstrings, core and upper body) and consciously working on my turnover I should make significant improvements. Sadly, I really never made much of a conscious effort on any of these things until recently, so I really do think this is going to make a big difference for me. After gaining a better understanding of how my abs work after going through the diastasis recti rehab and a few months of unfocused strength training, I definitely feel a huge difference in how many body is working. Most notably, my butt is always (bilaterally) tired after harder runs. I chalk that up to lots and lots of squats!

Mon: 6 early and really easy. Felt better than I expected after the race the day before.

Tue: 12 with track. I thought this might really suck, but other than being very tired afterwards, it felt great and relatively easy. 2 x 1600, 1200, 800 + 1600 all with 90s rest. Goal pace was “comfortably hard effort.” Coaches guess was 6:15-6:20. I was in that range for everything except the second mile was 6:22, the second 1200 was a little slower even, but the last 800 was 3:04 (working on turnover!) and last 1600 was 6:15 also working on turnover and it felt great!

Wed: 8.5 with the baby in the stroller. No class at the Y this week, so did push-ups, squats and some ab work in between pushing my daughter on the swing.

Thu: 7 with the stroller around my neighborhood while we waited for some landscaping material to be delivered. Wanted another mile or so, but my daughter was pretty done with the stroller after 2 days in a row!

Fri: 10 @ 7:08 average. Goal was 7:05, but I’m happy with 7:08 with starting at 5:40 a.m. and running my hilly route from home.

Sat: 7.5 early in the cold, windy rain with the strides I couldn’t get in on Thurs (5 x :20). Hard to get up and the weather really made this one tedious, but I survived.

Sun: 14 with my friend Marisa averaging ย 7:3x. Felt a little tired, but decent enough and enjoyed the company.

Total: 65

 

Salty Running boss and mother of 3 little ones with PRs of 3:10:15 (26.2), 1:25:59 (13.1) and 18:15 (5k). I love to write about running culture, mental training, and fitting in a serious running habit with the rest of a busy life.

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2 comments

  1. Would love to hear more about specifics of improving form – I know that’s something I need to work on. I am more of a glider/shuffler tho my cadence is good. Need to inch toward gazelle territory, increase stride length as well as turnover, do more forward lean w/ knee drive & hip extension like elites. Any exercises, drills, tips much appreciated!

    1. A good place to start is this book: http://www.amazon.com/Running-Technique-Brian-Martin-ebook/dp/B005G164RG. It explains good biomechanics and the muscle strength and coordination you need to get it. He advocates for taking at least 14 weeks off of training to focus on form, but unless it’s really bad or you’re otherwise ok with a break this long then great, but I’m not there, personally. But I think his other stuff is great- the explanations, the exercises and drills, etc. It’s at least a good starting point, anyway. I’ve always been very reticent to work on form because I feel like I already am overly self-conscious and overthinking my running, so this is new territory for me. I will definitely share more as I learn more!