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!
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|
|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|
- 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)