2 Months Until First Race

The countdown begins as we approach our final two months of training before our first Wonder of the World event at The Grand Canyon on May 29th.

I am on schedule as I have completed the 100 meter and the 1/8th of a mile portions of my training program. I feel it is important for my racing performance to be able to do my speedwork at the shorter distances first. By starting out with these portions of the mile race, I am avoiding the lactic acid buildup that comes from higher intense workouts such as 1/4 and 1/2 mile repeats (that I am beginning in April). Identical and multiple repeats of the shorter distances allow me to concentrate on the efficiency of my sprinting form while introducing my body to the rigors of fast running.

Since I am not racing on the track this year, I “wheel out” straight sections of road, grass, or dirt to perform my sprint workouts. You would be surprised how long a 1/4 mile is in a straight line. The track makes it look so much smaller. The team of Consultants at www.OneMileRunner.com recommends me avoiding the turns of the track this training season. They feel strongly that all-out turns on the track can throw my hips out of alignment and put unneeded pressure on my inside leg with frequent repetitions. The idea of sprinting in a straight line is not only good for my body, but also is the closest thing to my race venues in 2011. I will be hitting the track hard in two years after my 50th birthday – so we will wait on the excessive turning until 2013…

Speed On A Saturday

It is a little over one month into my training program for our upcoming event, “5 Wonders Under 25 Minutes.” I thought it was time for you to see a portion of our workouts. So last Saturday we shot a short video of our speed workout. I was doing a 100 meters 16 times. This workout was to work on my running form, stride efficiency, and turnover.

Next week I move up to repeating 200 meters a little faster than race pace. After a few weeks of feeling the power muscles being engaged, then it will be 1/4 mile repeats and then 1/2 mile repeats in April. Finally, I will do a 3/4 mile time trial at the beginning of May before I race on May 29th.

I feel it is important that I incorporate fast running twice a week as a mile runner. I will increase the number of my repetitions each week as I build my racing form and my body. I do not want to jump into doing 1/4 mile repeats at the beginning of my training program. I want to establish not only an aerobic base, but also a speed base. That is why I spend time going from 100 meters, then 200, 1/4, 1/2, and 3/4.

The sprints and intervals will prepare me for the speed necessary for the mile. The tempo, long runs, and recovery runs will prepare me for the strength necessary for the mile. This is why I like the mile race so much – you need speed and strength.

Enjoy the video below and most of all, enjoy your speed workouts for your race preparation as well!

Sigvaris at The Disney Princess Half Marathon

We spent Saturday at The Disney Princess Half Marathon – Fit For A Princess Expo with Melissa Gwozdz, The Marketing Communications Coordinator for Sigvaris North America and Courtney Hyer, Professional Sales Representative for Sigvaris in Florida. It was a great day sharing and educating participants about the value of wearing the graduated compression socks from Sigvaris www.athleticrecoverysock.com.

At the Sigvaris booth, we had the opportunity to meet a large number of people. From participants to their supporters, it was fun to meet, greet, and hear their stories. Many were so excited about the event that they dressed up in their costumes before coming out to the expo:

We hope everyone who ran the half marathon race on Sunday enjoyed the beautiful weather in Florida and the great hospitality at Disney. Please visit www.athleticrecovery.wordpress.com to learn more about Sigvaris at the event.

Next week we will be shooting video of our track workout. We have completed the first month of training, so we thought it was time to bring you to one of our Saturday morning speed workouts.