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Reflection On Todays Training
Not a bad session although didn't go exactly to plan, but glad I got to the track (see below). Weather was 1°C and when I got there a few people were at the track. Most of us with hats and gloves!
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Running POSE method with shoes seemed strange but I think I was getting there, although I know there is a lot of work to do to get it right. Once I settled down it felt better but only seemed to flow down the straights. I could also feel myself throwing myself forward a little and had to concentrate on using my legs to generate forward momentum and increase the speed. When I did this it seemed fine.
I completed my warm up and also the high knee running drill which I think will really help. Unfortunately I only managed 4 sprints and the last one wasn't quite 200m. Did another couple of laps of the track and put a sprint in as well.
| Run | Total Distance | Total Time | AVG Pace | AVG Speed | Max Speed |
|---|---|---|---|---|---|
| Warm Up/1st Sprint | 1.27 mile | 11:59 | 9:24/mi | 6.4mph | 14.5mph |
| 2nd Sprint | 0.13 mile | 00:45 | 5:48/mi | 10.3mph | 12.3mph |
| 3rd Sprint | 0.13 mile | 00:42 | 5:25/mi | 11.1mph | 12.3mph |
| 4th Sprint | 498.52ft | 00:28 | 4:58/mi | 12.1mph | 14.7mph |
| Track Run | 0.13 mile | 01:02 | 8:07/mi | 7.4mph | 8.5mph |
| Track Run (inc. sprint) | 0.2 mile | 02:12 | 10:57/mi | 5.5mph | 12.5mph |
Review
- Not a bad start to POSE running
- I need to focus on leaning from the ankles tendency to use upper body and head but when I get it right it feels good
- I need to continue with strength work because this will help with my leg lift which was probably harder work than it should be!
- I improved my maximum speed from 12.4mph to 14.7mph (I felt I could run faster problem was I pushed it rather than increasing leg speed and going with the flow - see comment above re: leg lift)
- A new technique will take time to bed in and I might need to review planned mileage over the next 4 weeks as it is important to get the techniques right and build up strength but I will see how things go
- My blisters were fine and hopefully I will be able to introduce barefoot running at next weeks session (at the end)
