Runing Coaching- Update- Week 10- Still no running.

[KSH]

Well, today started with him reviewing with me my 10-week plan, so I can run a 5K by 9-17-06 in a triathlon.

He wrote out my mileage for each week, and even wrote in a taper week, before the triathlon.

So, I thought I would run today, but he wanted to focus on some drills with me, to make sure I was good to go for when we started running.

We did 13 different drills:

1) Stand on each foot, lift the opposite foot off the ground and do a hip raise.

2) Squats holding a ball. Each time I go up I should bend backwards... straight back, to the right and left side.

3) Forward lunges. Lead with heal and reach towards the floor.

4) Lunge sideways and reach.

5) Lunge backwards- more like a wide leg squat.

6) Stand on each foot, lift the opposite foot, and reach forward while pushing the back leg out.

7) Squat jumps. Focus on landing on heels. Hold for 5 seconds between each jump.

8) Sideways hops/glides. Focus on having the knees bent so I can power from the hips. Must land in a partial squat to absorb force. Complete a set where I do 1 long, 1 short, 1 long.

9) Forward hops, again with bent legs.

10) Using a cross on the floor- fast hops from side to side (knees out and feet not touching). Fast hops front to back. Fast hops horizontal. Fast hops Up/side/horizontal.

11) Rapid jumps. Focus on being explosive. Look for hang time in the air. Should be fast and heels should not touch the ground. Jump on mid-foot.

12) Reverse curls for lower abs.

13) Reptile walk. Focus on heels never touching ground, knees out, driving the knee up, going fast, and "wiping" the ground with my mid-foot. This is a slow motion "run".


I have to work on these 13 drills, for 3 days before the next time we meet. Then, next week, we do drills and then I go run some. I am also going to start filming my running as it progresses, so I can see how much I improve!

Setting a goal for when I want to run a 5K has really helped get he and I focused on an end result. I am very excited about it!

[colby]

That's so awesome! That plan totally re-engages you and makes you SEE the end goal, instead of just having a vauge "be a better runner" goal (good, but not specific enough to get you through 10+ weeks of coaching!).

I'm glad it worked out, his response was great... faster than a 10 minute mile, YAY!

[Brina]

I may be weird, but those drills actually sound like fun. Although 10 weeks in to the process without running is frustrating, I know, the work itself is cool.

[KSH]

I may be weird, but those drills actually sound like fun. Although 10 weeks in to the process without running is frustrating, I know, the work itself is cool.

HA! HA!

Well, feel free to try them too!

The drills aren't so bad. I will be the lunge-master when it's all said and done though!

That's so awesome! That plan totally re-engages you and makes you SEE the end goal, instead of just having a vauge "be a better runner" goal (good, but not specific enough to get you through 10+ weeks of coaching!).

I'm glad it worked out, his response was great... faster than a 10 minute mile, YAY!

Exactly. Setting a goal with the triathlon has been a great idea! I am going to sign up for it right after I finish this post.