Run
Our virtual runs are brought to you by our Wednesday Night Speed workout, Coach John Hirsch! Read more about Coach John here.
Weekly Wednesday Speed Work For RACE-A-THON
Hello!
Here are the weekly workouts for the Wednesday speed work! We will do them live via zoom at 7am here: https://us02web.zoom.us/j/81217109246?pwd=VDRGMWFTdXNKZjBKcjFBVjE2WHNrdz09
Please do 5-10 minutes of drills to start things off then afterwards and 5-10 minutes of cool down along with 2-5 minutes of core! There are drills, cool down and core in each workout here: https://www.youtube.com/user/evilracingcult/videos?view_as=subscriber BUT I will be adding videos of each this week so check back here!
Here are the workout:
9/9/20
Today we go FAST.
NEXT WEEK WE START THE BTC FALL RUNNING PROJECT!
The workout is: Warm up up: 3 x 30 seconds of drills/warm up movement: Toe Taps, high knees aka marching band, and 4 beat knee drive. All designed to get you loose and ready to run hard with a focus on getting that knee drive up and strong which you need to go this fast. Then light jog 5 minutes. MAIN SET: 2 sets of 4 repetitions of: 40 seconds all out, 20 seconds walk, light jog to get back down to zone 1. Between the two sets take 2 minutes easy jog. 5 minutes easy after that. COOL DOWN: Rotational toe touch, neck stretch, Scoops. CORE: 3 x Planks 60 seconds, side planks 30 seconds
Alt workout : same warm up and cool down but the do 3 x 40 but just pick up to zone 3-4 before dropping back down to zone 1-2.
6:45 for new people to BTC or new people to the run workouts, or people I haven’t gotten to meet! 6:45 am open to all to chat and hang out as a team, and talk training and about the workout. 6:50 to everyone, come hang with your teammates, 6:55 ICE BREAKER question for the week: What is your favorite thing about fall?
6:59:59 workout starts.
Why Run Drills?
When we think about the importance of form and drills as triathletes we most often think about swimming. After all, humans were born to run, so it should come naturally. Indeed, if a bear jumped out of the woods into a park, many people would flee with near perfect run form for at least a short while until they got tired. Same can be said of children running. They often have near perfect gaits.
Nevertheless we find ourselves for various reasons losing that ideal run form over time, and a real focus on getting in good run form is well worth the time invested, and here is why:
Run drills isolate and focus a particular part of the body into the correct movement. Through repetition the body develops muscle memory and naturally falls into the correct gait.
Proper run form will lead to critical improvements as athletes will go faster without having to go harder. Or they will go the same speed without using needless energy. This is critical in triathlons where our short races are actually very long and our long races are seemingly lifetimes out on the course.
A good run drill sequence start most of run workouts activate running muscles. Once warmed up and activated you will fin a great range of motion and an “opening” up of your run stride as well as improved rebound quickness.
The counter-factual is true as well: improper run form has negative consequences. The most serious being that problematic run form can cause injuries. Minor repetitive force placed on the wrong part of the body can lead to minor injuries which over time can lead to major injuries.
I won’t got into all the run drills, since I post 3 on each BTC video. But I will suggest the following:
1) In the preseason and early season dedicate 1 run a week to run form for 20-40 minutes. This not only will help with form, it will also give those early seasons runs some purpose and provide motivation in those dark winter months.
2) Make sure to work on each part of your running form. Upper body, legs, knee-drive, and foot-fall and take-off all need to be addressed separately and completely.
3) Do 30 seconds of running after each drill thinking about the movement the drill addressed and incorporate it into your stride. This extra mindfulness during running will help you build the habit of thinking about form.
4) Use form practice as a warm up often during the season so you keep up with it. Since some of the drills can be a bit of work it helps get the heart rate up and the body primed for running. I personally love it for track / speed workouts where I want to run fast and think about good run form.
5) Recall what you know about form late in races. I once got to follow Miranda Carfree in a race, who with 2k to go had perfect run form as she went onto victory; and to this day late in races I always think of that and try to mimic her so I run strong until the end.
BTC run workout for 9/2/20
Today we mix it up!
The workout is: Warm up up: 3 x 30 seconds of drills/warm up movement: Calf pumps, lunges, and lunge leans. All designed to get you loose and ready to run hard. Then light jog 5 minutes. MAIN SET: 5 repetitions of: first 30 seconds zone 2, then 30 seconds zone 3-4, then we up the effort again for 30 seconds zone 4-5 (basically all out), then you get a well earned 30 seconds walk, light jog to get back down to zone 1. 5 minutes easy after that. COOL DOWN: Standing quad pull, standing runner stretch. CORE: Today we mix it up with hip strength movements.
Alt workout : same warm up and cool down but the do 3-4 x 30 seconds zone 1, 30 seconds zone 2, 30 seconds zone 3, 30 seconds zone 2.
6:45 for new people to BTC or new people to the run workouts, or people I haven’t gotten to meet! 6:45 am open to all to chat and hang out as a team, and talk training and about the workout. 6:50 to everyone, come hang with your teammates, 6:55 ICE BREAKER question for the week: Are you watching the Tour De France, or have you ever been a spectator of any endurance sports
6:59:59 workout starts.
8/26/20
Today we add another great workout to your growing collection of essentials sessions. The “cruise interval”. Also this month and last its been a real focus on mine to add new warm up, cool downs and core, so you ow have a lot of different ones and this week is no exception!
The workout is: Warm up up: 3 x 30 seconds of drills: High Knee Progression to activate the gluts. Then High knees with rotational twist to warm up the thoracic area. And lastly high knees with hip openers. Then light jog 5 minutes. MAIN SET: 3 x 7 minutes zone 3-4, with 3 minutes RI of zone 2. This can also be done at “race pace” of whatever race you are eyeing as a a way to train your body to fall into your goal pace. After that do 3 minutes zone 2 to zone 1 as cool down. (35 minutes total) COOL DOWN: Circle lunges. Lunge twists. and the classic pigeon pose. CORE is sitting crunches, leg circles, and a progression on supermans.
Alt workout : same warm up but the do 4 x 1 minute zone 2-3, 1 minutes zone 1-2.
6:45 for new people to BTC or new people to the run workouts, or people I haven’t gotten to meet! 6:45 am open to all to chat and hang out as a team, and talk training and about the workout. 6:50 to everyone, come hang with your teammates, 6:55 ice breaker, and this weeks question: What is the perfect weather for you to run in?
Ice breaker question: What is your favorite time of day to run?
6:59:59 workout starts.
