Today's Workout Thread

[whoever]

Thug, the 32k race sounds challenging.

Aaah,Tony, does that in his sleep then gets up and rides with the moeing crew. Every morning.

[Leatherstockiings]

Lower body strength training, mostly:

Squat jumps 2x10
Push-ups 2x20
Dumbbell squats 2x10
Alternating lunges 2x10, each side
Crunches 40
Front plank 30 seconds
Bridges 30 seconds
Single leg bridges 2x20 seconds, each leg
Side planks 30 seconds, each side
Single leg balance 2x30 seconds, each leg
Side leg raises 2x10, each side
Clamshells 2x10 each side

[Thug]

In between all the rain we've been having this week, I managed to fit in a 6k run this morning.

Got some new trail shoes, Altra Lone Peak, and they're nice and comfortable. I'll have to get used to them as they are a zero drop shoe.


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[Leatherstockiings]

Thug, I'm switching shoes too. I'm going from a 10mm drop to 4mm. Hopefully it won't be a big deal. I really liked the previous models of the shoe I've been running in but the last pair I bought has a pointed toe box that is way too tight.

[Thug]

Thug, I'm switching shoes too. I'm going from a 10mm drop to 4mm. Hopefully it won't be a big deal. I really liked the previous models of the shoe I've been running in but the last pair I bought has a pointed toe box that is way too tight.

Best advice to give you is to shorten your stride and up your cadence to between 160 - 180 steps a minute.

What this will do is ensure that your foot lands almost vertically under your centre of gravity, so you effectively then become a mid-foot/fore-foot striker.

You won't have any problems then transitioning from a 10mm to a 4mm drop BUT don't go and do a 15km run straight away, rather get used to them and the change in your style over a shorter distance.


I've been running in Inov-8's for the past couple of years and have 2 pairs of trail shoes. The one, Race Ultra 290, is an 8mm drop and the other, Trailroc 255, is a 6mm drop. So my style has changed over the years and it shouldn't take me long to transition to the Zero drops.

[Leatherstockiings]

Here's some geekiness. I've been upping my cadence to fix some of my IT band issues and to be a more efficient runner. I have a metronome app on my phone that I set at 180 bpm. Seventy percent of the time I'm following the metronome and not listening to music.

Maybe this spring I'll purchase a bunch of music in the 180 bpm range.

[whoever]

Here's some geekiness. I've been upping my cadence to fix some of my IT band issues and to be a more efficient runner. I have a metronome app on my phone that I set at 180 bpm. Seventy percent of the time I'm following the metronome and not listening to music.

Maybe this spring I'll purchase a bunch of music in the 180 bpm range.

Or try usinghttp://soundconverter.org/ that will up it in settings.

[Thug]

Here's some geekiness. I've been upping my cadence to fix some of my IT band issues and to be a more efficient runner. I have a metronome app on my phone that I set at 180 bpm. Seventy percent of the time I'm following the metronome and not listening to music.

Maybe this spring I'll purchase a bunch of music in the 180 bpm range.

Has it helped sort your ITB issues out?

[Leatherstockiings]

I'm not sure. I still have some tightness above the knee but the area is no longer painful as it was in the autumn.

I've also been keeping my mileage lower and doing specific stretches and exercises to help strengthen areas where weakness can lead to IT band trouble.

[Thug]

I'm not sure. I still have some tightness above the knee but the area is no longer painful as it was in the autumn.

I've also been keeping my mileage lower and doing specific stretches and exercises to help strengthen areas where weakness can lead to IT band trouble.

ITB is a bugger and ruined both my Comrades Marathon's. That's why I don't run long distances on the road anymore.

The only way I've found to eliminate ITB is through stretching.