Here are the hand out sheets from the Speed Workshop:
Top Secret Speed
Coach Dan’s story:
First race in 1979. Many Coaches, hundreds of races, read dozens of books, talked to lot’s of runners, and I’m still learning.
What I mean by coaching yourself:
Gather advice from various sources and apply them to YOUR life and goals. Recruit friends to hold you accountable and encourage you. My coach is Joe Burgasser. I also have a group of running friends who periodically review my training and offer advice. Ultimately, I pull the advice from all sources and make it work for me.
Why Speed is important:
- Form- Improves running form
- Frame of Mind- If your top speed is faster, your 5K pace feels easier
- Fun! We all know it’s more fun to run fast
- Physics and Physiology-
- Principal of specificity- range of motion: bicep curl example
- Fast twitch / slow twitch muscle fibers
- Aerobic / Anaerobic : Working on Anaerobic today
When to work speed into your schedule: (Can’t cover phases of training in full but come Aug 27th for the full plan)
- Base Phase- Full sets of drills and strides 2-3 time per week
- Preseason / in Season- Smaller sets of drills 2 time per week
- Race Phase- Smaller sets of drills 1 or 2 times per week
- Less than 5% of your total mileage should be drills and strides. Start at 2% and build up.
- For example, a runner doing 40 miles per week and adding 3 times a week of drills and strides:
- High Knees (100 M) + Butt Kicks (100 M) + High Knee Skips (100 M) + HK Strides (100 M) + BK Strides (100M) = 500 M
- 500M X 3 days= 1500 M or almost one mile = 2.3% of total mileage
- This is just a basic guideline to get you started. You might want to do a bit over or under the 5% mark depending on your other training. The idea is that the Speed Drill portion of your weekly running is rather small.
- 180 steps per minute- A guideline, not an exact #.
- Heel Float, knee drive- Why?
- Center of gravity
- Test your range of motion- prevent injury, help when returning from an injury
What to do- Always use forward motion!
- High Knees
- Butt Kicks
- High Knee Skips
- Hops / jumps
- Lunges – short and long
- HK Strides / BK Strides
- Sprints, 100s, 200s, 300s