I am still reading the book, "Ready to Run" by Kelly Starrett and the more I read, the more, I like his approach = mobility and strength - making the body stronger and in tune with what the rigors of running requires of it - AND - nothing substitutes for good running form. You MUST get your form (as well as your mobility and strength) under control before you do speed work, else you may add some fast twitch muscles and a feeling of going fast but at the expense of injury and pain.
Warm up and Warm down are another two principals which are so important, especially at this time of the year. So... we leave the house or the gym and start to run putting 3 to 5 x the force of our body weight on our legs and feet, jarring our bodies which are stone cold = not good. Ten (10) to fifteen (15) minutes of warm up are required before you do your actual run [Warm up inside for 5 - 7 minutes with range of motion exercises, then when outside walk for a couple of minutes, then run for a couple of minutes, then walk again followed my another couple of these shorter intervals getting faster each time] then start your run - make sure you are warmed up and it does not hurt to run slower on the first part of your run, preparing the body even more if you are doing hills or speed work! - AND - at the end of your run - maybe a kilometer from the end - slow down and maybe even walk - a sprint to the end is not a good idea unless you walk it out for another 10 minutes after the sprint since sprinting and hard running leaves your muscles full of junk - it takes that slower walking / jogging motion to flush this junk out of your system so that your recovery will be complete and you will be ready to do your next run.
AM I preaching - YES! - we want you to be life long, injury free, happy and successful runners!
A couple of announcements
#1 - FoF need your help on Feb 8th for the manning of the Hypo Half water station at Michigan and Christina. We will set up around 8AM (Walkers start at 7:45 and runners start at 8:30 AM. We are, I think at about 3K from start and 3K from finish, hence we will for sure be done between 11 & 11:30 - Dressing warm is a must (no matter what the day is like, since I know it will not be hot!) but the good thing is, we will have time to have breakfast betwen the time the runners go out and come back at the Chipican. Please let us know if you can help us - it will be fun.
#2 - It looks like the DVHIR may not take place this year, hence we will try to find another goal for our improved runner group.
#3 - The YMCA announced this week that the 10KM portion of the race will be under the bridge instead of over it. Thank goodness it is a temporary change since it is because of bridge reconstruction. Next year should be back to normal. The Bridge race is a major source of funds for the YMCA Strong Kids program, hence if you were considering doing this race, by all means please sign up and support them.
ULTRA TRAINING IS COMING SOON
enjoy your week
Dick for FoF