Training w/c 16 April 2012
It’s Try Athletics Week
Try Athletics is on offer on both days this week so there’ll be a number of new faces around the track and field. Our training schedule is as follows:
17/04/12 1 minute fast/1 minute slow reps or 30 minutes easy with 5 x 1 minute fast Woolmer Hill Track
19/04/2012 20 minutes easy with 3 or 4 pickups plus Sprint group Woolmer Hill Track
22/04/2012 London Marathon
Meet on both days for a 7pm start. See you there…
Training w/c 9 April 2012
OD’d on the chocolate this weekend? We have just the remedy…
Tuesday 10th April 6-8 miles with Dave or join Suzanne for the sprint group. Meet Woolmer Hill car park (bottom for the run out, top for the sprint)
Thursday 12th April Kingswood Firs Reps with Becca. Meet Grayshott car park (next to the Fox and Pelican).
We’ll be meeting on both days for a 7pm start.
See you there!
This week’s training:
27 March Top College Hill circuits with Dave. Meet Tesco Car Park.
29 March Rugby post reps with Andy and Sprinting with Suzanne both at Woolmer Hill (top car park).
7pm start for both
31 March – Bolt Around the Holt 5k, 10k, 21k plus Pub! Find out more here.
20 March Lamp post pyramids with Paul. Bottom car park at Woolmer Hill 7pm
22 March Kingswood Firs with Suzanne. Car park next to Fox & Pelican Grayshott 7pm
25 March Sport Relief Mile Woolmer Hill.
Haslemere Border AC is pleased to support the Magic Mile Challenge currently being run by the friendly people at the Marathon Talk podcast (www.marathontalk.com)
One question that is asked of all people interviewed for the podcast is as follows:
If you had six months of perfect training, no injury or illness, and you were training specifically for the distance, how fast do you think you could run one mile in?
Well now we all have the chance to find out! We only have a few weeks to train and even more unfortunately HBAC cannot guarantee that you will not get the sniffles, but the coaches will be helping you to train towards this goal over the next few weeks and will then offer you the opportunity to put your money where your mouth is at a Marathon Talk Magic Mile Time Trial. We’ll be doing two of these on the 7th & 14th of August at 6pm.
Next steps are simple:
2. Find the events on the HBAC facebook page and indicate which of the time trials you’ll attend to run your mile by clicking “I’m attending”
3. Start training! Next time you see one of the coaches, mention to them that you are taking part and they will do as much as possible to help you get a couple more seconds off your time.
4. Tell all of your friends and family – they are all welcome to come along and train for this / run the time trial – you may be able to help someone on their way to their first mile, or their fastest ever!
5. Come and run your mile at one (or both) of the time trials
6. Register your mile time at marathontalk.com before the 14th August.
In the meantime, keep an eye on our Facebook page and the news tab here on HBAC.co.uk as there are weekend speed sessions available to help everyone to be as speedy as they can be. Please note that participation is key to this event – it’s not only for speedsters it’s for everyone!
As the coaches are having the day off, Patsy will be taking the training session on Tuesday the 21st of December. We will be meeting at the White Horse in Haslemere town centre at 7pm prompt; please bring some pocket money and be wearing your best fairy outfit. If you havent been running for a while you are welcome to come along and even if you cant run, then feel free to meet us after the session-we will be returning to the White Horse for drinks and heathly chips afterwards at around 9pm.
It’s easy to get injured; anyone can do it. Just run too much. Your threshold could be at 10 miles a week, or 100, but once you exceed it, you get injured. Various studies have identified injury thresholds at 11, 25, and 40 miles per week. Your threshold is waiting for you to discover it.
The body needs time to adapt from training changes and jumps in mileage or intensity. Muscles and joints need recovery time in order to handle more training demands. If you rush that process, you could break down rather than build up. Be the tortoise, not the hare. Increase your weekly and monthly running totals gradually. Use the 10 per cent rule as a general guideline, but realise that it might be too aggressive for you – especially if you are injury prone. A five per cent or three per cent increase might be more appropriate.
Keeping a detailed training log can help you gauge your personal training threshold. Record your weekly mileage and how you feel after your runs. Look for patterns. For instance, you may notice that your knees ache only when you’re logging more than 40 miles a week.
This is perhaps the oldest and most widely repeated advice for avoiding injuries, and still the best: if you don’t run through pain, you can nip injuries in the bud. Most running injuries don’t erupt from nowhere and blindside you. They produce signals – aches, soreness, persistent pain – but it’s up to you to not dismiss them.
Use Strength Training To Balance Your Body
You need something to keep your body properly aligned while you’re running down the road at 200kg of crunching, twisting-in, and torquing-out force per stride – and what better than muscle? Strengthening the hips is optimal for effective rehabilitation, as opposed to treating the area where the pain is located (e.g. your knee). When you strengthen the hips – the abductors, adductors and gluteus maximus – you increase your leg stability all the way down to the ankle.
Healthy running should be as symmetrical and fluid as possible. If you don’t have muscle balance, then you lose the symmetry, and that’s when you start having problems.