First track nights in the books for our 5 weeks to your fastest 5k
If you missed the workout here’s what went down: we warmed up with some dynamic stretching, did some run mechanics drills and a few sprints before we got to the work portion of the workout.
For the run mechanics drills we worked on the most important thing which is maintaining proper posture. If you are thinking from the top down, its head over the shoulders, shoulders over the hips, hips over the ankles making sure that your body is vertically in alignment. You want to keep the support leg slighty bent while picking up your other foot/ankle under your butt. Think figure 4 and that is what you are after – efficient running is about establishing the ideal position and change of support, if you can do this effectively you will save yourself a lot of energy, muscular effort which will typically translate into some fast times J You want to make sure your elbows are tucked in and your arms are at a 90 degree angle and you keep the hands nice and relaxed as if you are holding a potato chip.
After we established the idea position and had you hold it for 30s on each foot we did some foot tapping drills to emphasize pulling the foot up off the ground rather than pushing off. We added the ball of the foot hops with forward lean and the carioca drill which are both designed to help you fall (another key concept to running efficiently and learning to use gravity to your advantage – after all it is the biggest force in the universe, why wouldn’t you want to use it to your benefit when you run.
Think run faster, not harder – we will continue doing run mechanics drills that will drive these points home: Posture, Falling & Pulling J
Attendance: Kate Lamons joined us from Lululemon, we’re happy to have you on board for the 5k program along with your roommate Ingrid. From the 5k program we had – Josh Herman, Andrew Borrelli, Jonathan Mello, Kierra Clemons, Tom Sauer, Jose Carruitero, Mine Okano, Trish & Mark Dombrosky, Helen Szborla. From our regular track nights group we had – Michael Bellock, Chris Dobbs, Fonda Wood, Johannah Valentine, Christopher Walden, Eric Brandle, Cait Graham, Ed MacBean, Sam Sarcia & Travis Scarpace and let’s welcome Jorge Leon as this was his first time running with us,
All in all a great night – if this was your first time on the track we did suggest scaling the workout to 3 sets instead of 4 which some of you did. Everyone looked like they ran hard and seemed spent after – I guess that was a good one huh? What did you all think about it?
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