Firstly, I know there were some issues with some of my send outs landing in peoples spam folder specifically gmail accounts. You might need to mark as not as spam for future issues to land in inbox.
I hope everyone has had a good start to the week and you haven't had your upcoming races cancelled. I know that precautions have to be put in place and Race directors need to make sure all insurance parties sign the race off but I do think it is ridiculous that they are cancelling all these race. Don’t get me wrong, us runners do tend to have weaker or depleted immune systems and are therefore probably more susceptible to the virus but surely if you are carrying WuFlu you are not going to be lining up to run 13.1miles or even 26.2miles. I just really hope the wingsuiting championships is not cancelled as it is being held in Italy this year.
Fortunately, I do not have WuFlu but I did find out some critical weaknesses in my bio mechanics this week. I have started working with a new physio, Manni who has been on my radar for the last 12-months. It is brilliant to work with someone that knows exactly what I am putting my body through every day, as Manni is a quality runner and is training for the London marathon. I am going to be diligent when it comes to catching up with Manni as I am at a stage in my life that my body recovers pretty well but having the chance to work and be educated by Manni will ensure I am equipped with the knowledge to understand weaknesses and imbalances in the body before they escalate into injuries. I would highly advise seeing a physio before you get injured so they know how your body moves and feels before it is injured.
As mentioned I have been diligent with my core but I have probably been trying to do too many movements in these exercises. Manni, worked on my technique and my god I have not been doing them correctly as he was making me do small movements but my god it was tough. One of the key take away's I got from Manni was that with these strengthening exercises, is that less is more.
This week I got to do one of my favourite types of workout, fartlek, not only does it get me in good shape but I believe I enjoy it because it reminds me of the days I spent playing Rugby, Lacrosse, and even swimming. The workout is made up of varying speeds which reflects the nature of these sports. I would really recommend any athlete that comes from a background of such sports listed above or hockey, football (soccer), ice hockey, or even squash to have a go at this type of workout as it will play to their strengths as the residual fitness and format from such sports will replicate such a workout. I now want to call out the two individuals I would like to see do this type of workout as I was thinking about them after I did my Fartlek on Saturday. Bobby Weaver & Angus Sandison.
Bobby, for the reason that I do think Lacrosse is the most dynamic sport out there and is pretty much a massive fartlek workout. You have bursts of high intensity followed by periods of easy and or threshold running. Bobby and the rest of the Weaver family got myself and brothers into lacrosse after moving to the US, as a replacement to rugby. I always laugh as I never really had the skills but I did have an engine and the 'wheels' to make it look like I was doing a lot, but really I was just running around. It is a fantastic sport to not only play but to watch as it is one off if not the fastest sports out there along with being very physical. For those of you that don’t know Bobby - he is an incredibly talented lacrosse player, he played at Princeton University which is a team that are always in the top 5 colleges in the US every year.
Angus, yes - I still believe he is the runner of the family even if Rory and I host faster marathon times and own more segments needless to say he is a top hockey player and ever since the age of 13 he has carried on playing. As he is still playing out in Singapore I do think he would be able to do a fartlek workout without collapsing because of heat exhaustion. At least with this workout you dont need to be in a squat when you are completing it compared to when you are dribbling with the hockey ball.
No pressure at all on both to do a work out like 3*(3min-2min-1min) (90sec easy running) - but if you are thinking of a session to do this week, this might suite you both. But the same goes to those Rugby players, Football fans, but maybe not golfers unless you are playing zulu golf.
Blood tests, come back this afternoon so I am interested to see what is shown, and will fully disclose and mention the results next week.
Weekly Cool Down #1 07.01.20 A week in Chamonix really takes a lot out of the body trying to fit in the running on top of the skiing meant that I went into this past week with tired legs and a couple niggles specifically in my hamstring and right ankle. Robert, kindly squeezed me in on the Monday to help work out the niggles and flush out the legs ahead of Wednesday. Wrap Up Monday: AM: 8miles @ 7:07/m - massage session /PM: 60min cycle Tuesday: AM: 6miles @ 7:07/m / PM: 6miles @ 6:54/m - This was a different approach to telford so really took it easy on these runs but inluded some drills in the PM Wednesday: AM:1.4m WU - Serpentine NYT Race - 31:51 / PM: 5miles @ 7:15/m Thursday: AM: 12miles @ 6:52/m / Gym session - included kettlebell and plyometric drills Friday:AM: 8miles @ 6:52/m / PM: 6.3miles @ 6:00/m Saturday: AM: 10min Tempo (5:09/m) - 10* 60”hills - 5*250m (avg. 4:40/m-45”) - this was a tough session but a great one to put in the bank. 10.8miles @ 6:24/m / PM: 5miles @ 7:07/m Sun…
Weekly Cool Down
10.06.20 Hanging onto Dad's wheel down to into Crail Weekly Cool Down - #22
I hope you are all well. Sorry for the delay, I ended up loosing a lot of content yesterday morning that did not save. Very frustrating!
Training took a positive step forward this week. It is nice having the goal to build back to full fitness when there is no rush to get back racing, as I am sure at this time with no races on the cards it’s hard to keep your motivation up if you are in the best shape possible and it’s even harder to maintain it at that level.I have enjoyed just keeping the training relaxed but I am defiantly missing racing and the social scene that goes with it, especially at this time of the year when those Sri Chimony Monday Night 5k start to kickoff.
As I have been steadily increasing my mileage over the last three weeks I have started using a new piece of tech called the Stryd Power Meter. From what I can make out this is the only device out there tha…
Weekly Cool Down 05.05.20
Another one of Dumbarnie Links - 10*150m (running the bend) Weekly Cool Down - #17
I hope you are keeping well and not too stir crazy. All is alright on this side of the screen, I throw myself at training last week and ticked off two sessions that I was happy with and then kept the running easy for the remainder of the week, even though my HR would say otherwise, I think the battery needs a swap out.
This week I tried a session that I have never done before and on paper it looked rather light and easy but I was blooming knackered after it. Having joined the athletics scene later in life via triathlon I feel I have missed out on the traditional route most athletes take when stepping into longer distance stuff. It is obvious that there is a focus on short faster sessions in youth athletics, and I never really had a shot at focusing on this, not that I ever really had a strong 100m or 200m time but I have missed out on working on that max spee…