A New Phase
March 30, 2011 § 1 Comment
After “building base” for the last few weeks, I enter a new phase this week–focusing on repetition (strength) work. Last week was difficult, for a variety of excuses, I missed four consecutive days. A mini-taper I guess for this new phase.
The difficult part of this first week is that I’m planning on running a race, the Ron Daws Memorial 25k, on Saturday. I am hoping to do a hill workout on Tuesday and then take easy days until the race.
It is fitting that this race comes during this week. While most of my training plan is using Jack Daniels‘ plan, the rep work I am doing comes out of Daws‘ book, Running Your Best: The Committed Runner’s Guide to Training and Racing.
Daws credits Arthur Lydiard with the hill drills that he details in his book. The circuits I do include an uphill portion that include various plyometric drills like skipping, prancing, butt-kickers, bounding, and broad-jumps. After a recovery, I do 2×200 meter rep, and a rapid downhill. And repeat.
The trouble with doing this and then racing is that at first, it makes you weaker before it makes you stronger.
But I figure that running the Ron Daws 25k was an acceptable option. Not only because of its name but because from everything I’ve heard, it is a killer course. A hilly course that will give both a douse of strength work and, because of the distance, endurance work. May be a bit early in the training cycle but I can always back off during the race.
And, incidentally, I’ve been prehabbing–it seems every year when I start doing these hill workouts, my ITB starts to bother me. Several years ago, I saw a physical therapist for this and was given some exercises to do. Whenever I have hill-induced ITB problems, the same exercises help make the ITB problems disappear. This year, I was smart enough to start the exercises before the hill workouts. Let’s hope they work.