Monday, July 28, 2008

Fartlek Run

OK, I need to try and get some leg turnover going. I am going to give it a shot. My hamstring did not die yesterday so I am more confident. I would like to do one fartlek run per week with one or a group of young guys who are stronger. It would be ideal to have some sort of pull along type run going. Basically, something where you have stronger runners pulling others along. Nothing too crazy but enough to where people are striving to get stronger by chasing the lead runner/runners.

I can meet anytime before 7am or after 4pm. I suggest the canal(by the store)/capital crescent(by the store) or rock creek, though its not flat.

I used to run these with Scott Munro, Wilson and some others and my experience tells me these are the best runs to get in race shape quickly.

I suggest something simple such as 2 minutes on and 1 off 15 times. Start off slow and finish strong. Begin with one mile warm up and end with one mile cool down. If people want, we can make this an official store workout run and open it up to all runners of various abilities. I would like to also incorporate a stretcing routine into the mix. Something post run to ensure people do not tighten up.

If we do the the all runners deal, we will begin and end the run at the G-town store and can provide some water/gatorade and a place to change.

I am throwing this out there as a suggestion/idea. If interested or have some idea of your own, let me know via e-mail.


Peter said...

Just throwing my 2 cents of coaching advice in here.

Since the time you took off have you met with an Athletic Trainer? When I was overcoming a high hamstring strain, my Athletic Trainer gave me a lower body strengthening program. Rest alone will only let the injury subside, it will not address the underlying muscle weakness/imbalance. A strength routine only takes 40-60 minutes and you only need to do it 2-3 times per week. I have some generic programs set up for my runners and I can send them to you if you would like.

MAX said...

I borrow words of wisdom from trainers at the gym and have a massage person. I tend to focus on lots of one leg squats, back extensions, hamstring curls and some yoga poses that emphasize the hamstrings. I have backed off of lots of stretching as the stretching was not doing too much good and might have been adding more strain to the muscle. what are you suggestions?

Peter said...

Sounds like you're doing the right stuff.