This week, Coach Becky posted a #TipTuesday on the Runner In Training Facebook page (read it here) about running negative splits in a race. Negative splits happen when you run faster miles at the end of the race instead of your pace dropping as the miles add up. How do you run negative splits? Practice. And a lot of restraint.
A lactate threshold run is where you run a pace and effort that is right on the line of where your aerobic system switches over to anaerobic. In other words, in the aerobic phase, you are taking in enough oxygen to supply your blood and muscles for your activity.
This workout is perfect for getting your legs ready for a winter training cycle leading up to a spring race (Shamrock, Boston). If you reside in the Shenandoah Valley area, this would be perfect for preparing for the SVR Winter Series.
Another edition of Workout Wednesday! It’s been awhile since we hit the core, so I thought I’d give you another great workout to keep in your strength arsenal.
Are you training for a specific event, with a specific goal pace in mind? If so, the only way to reach that goal is to consistently run your goal pace during training. No, not all of your runs should be, or need to be, at fast paces. In fact, we suggest a ratio of 80/20 easy to hard effort training runs. If you struggle with goal pace in training, you will most likely struggle during the race.
Whether you are an obstacle racer or not, these strength exercises will help power you through whatever path is before you.
Since we are supported on a single leg while running, it’s important to work on balance, strength and stabilization. When training on a single leg, we are also able to engage smaller muscles such as the gluteus medius and abductors which may not be fully activated in dual leg exercises.
The best way to avoid the “I should have …” on race day is to practice your essential actions, like fueling and hydration, throughout your training and set up a dress rehearsal run a few weeks out from the race. Read more …
Today’s workout will provide an intense and effective workout using the Tabata method. Tabata who? Named after the creator, Izumi Tabata, this training is one of the most popular forms of high-intensity interval training (HIIT). Pick an activity and go all-out for 20 seconds, and then rest for 10 seconds. Repeat.