CFE Week 4, #1

Kirsten at the park in Lansing. 

Run Intervals: week 4: 3x's per week 

3 Running drills: 

Stable Arm Drill 

Carioca: 3 x 10 both directions 

Forward Lunge (exaggerated foot pulls on one side) 3 x 10 each 

Wall Drill: 3 x 20 on each leg 

1x through of: 

4 x 1min 30sec repeats @ 100 cadence 

1 drill (choice) 

1 x 6 minutes @ 94 cadence 

We ran together by phone, Kirsten in Lansing and I in Houghton. Here's Kirsten's observations:

"Finally, it's t-shirt weather!  I'm realizing that this running homework is all about turnover - teaching yourself the correct, exact rhythm of footfalls over time.  Not speed, not distance, but rhythm.  Only after building endurance for this rhythm can you start to play with an increase in forward lean to increase speed.  Seems easy for about 2 minutes at this point, but after that it is real work.  The 30 second sprints were fun!  Finished up the morning with presses and pull-ups."

Ain't she something!

My pace for the 6:00 piece:

10:55 / mile

Kirsten's pace was faster, I'm sure. 


Sent from my iPhone