Post by Vy on Jan 5, 2014 18:35:11 GMT -5
I am soooo impressed with all of you. Ryan when I was first reading about the 28 for a 5km. I thought, he can easily be doing under 25 and then there you are doing it. I want to tell you that you have an even faster run in you. Don't fret so much. You WILL get there and so will you Jim and YES both of you can pick up your cadence but it is habit forming and takes focus. DAVE I am SOOO proud of you for all your advice. CORE is so essential, weight is also so important. Want to go faster. Lose a few pound and still do the same work outs and see what happens. I can predict how I will do on a run based on my weight and training. Also It would be good to be running 4 times a week if you can do it. I am meeting with all of you in January and we will break our big group into smaller ones so we can focus or works out we need to be doing. Many of our seasoned group members I am going to recommend that your long run becomes a 15km. Your thursday work outs will focus on speed work. You need one tempo run in there then too and one standard run. In your long run we are going to encourage pick ups and by now you will know what those are. Cross training and weights are a good idea too but you can easily over do them. Be careful. I had Dave actually decrease what he was doing. BIG is NOT better. A good triathlete is slight. Jody, you make me laugh but running back wards and the other work outs I get you to do are all a part of running better and faster. Reading is also great and I have the book you are talking about and it is a good one but every book you get will have a different slant but you will find lots of similarities. It is what you actually do that counts and also that you don't over train. Going into a race healthy and rested is essential to doing well at it. As important as the training. Keep at it and you will get there. There is no magic. Just good ole hard work. Toys help but you don't need them. Counting your cadence is just as good. I can look at a runner and tell you what cadence they are running just by looking. See all of you soon, Vy