Primera sesión de calidad de la temporada. Cogiendo ritmo

Poco a poco voy intentando coger algo de ritmo en los entrenamientos.Por el momento estoy metiendo mayoritariamente rodajes y y cuestas. Pero algún toquecito de calidad va cayendo poco a poco.

En concreto esta semana

L: Rodaje de 1h10 minutos con 8×3′ de cambios recuperando 2′.

M: Fuerza. 30′ calentar+2 oregones+10′ metiendo un 400 en 1:22 después de cada oregon

X: Descanso, puesto que hubiera sido mi séptimo día consecutivo de entrenamiento

J: Hoy. Ha sido la primera sesión de calidad de la temporada.  2x10x300 rec 45″ y 3′ sobre 1:03 todas. En palomeras.  Demasiado rápidas pero con me he quedado con ganas de mas.

Y lo que queda de semana:

V: 70′

S: Cross de Nebrija

D: 80′ en progresión

De momento con mucha calma, que acabo de empezar. No me importan los ritmos por el momento. A ver si a mitad de enero puedo estar un poco más fino.


Sobre técnica de carrera y correr descalzo

Copio y pego algunas ideas de McMillan, que también he leido a Lydiard más de una vez sobre la importancia de la forma de correr

The first lesson that our coach taught us was to “run tall.”  It’s a simple idea that when consistently implemented results in significant improvements in running form.

Here’s the idea: Your head should be balanced over your shoulders. Your shoulders should be balanced over your hips, and your hips should be balanced over your legs. No slouching your shoulders .No head in front of your body . No butt sticking out. Since I’ve coached high-schoolers up to senior citizens, I know that just by telling them to run tall, their running technique improves greatly.

We can debate footwear (from “normal” shoes to minimal shoes and even to bare feet), foot plant (heel strike, midfoot strike and toe strike) as well as any of the other biomechanical theories/opinions that are gaining popularity. But if you focus just on running tall, you’ll run better. You’ll have better technique. You’ll create less stress on your body. And you’ll counteract the gradual return to a hunched-over caveman that our everyday lives encourage.

Your task, then, isn’t to spend hours reading opinions on running form and footwear. Your task is just to think about running tall over the next week. This doesn’t mean running stiff. It means simply holding your body in a relaxed yet balanced position. Once you achieve this relaxed, balanced position with your body, then the rest of good form is pretty easy to correct.

More on Form

I’m indifferent when it comes to all of the hullabaloo about running form and footwear. I see successful runners with all types of running form and types of foot plant. While I think we should all work to gain or maintain good running form, my opinion on running form and foot plant is that the most important running form/foot plant for you is the one that keeps you healthy. I was a mid-foot striker (often considered to be a more “correct” foot strike) but was hurt all the time. Now I’m a heel-striker and am healthy. Many people are the opposite. It doesn’t matter as long as you stay healthy. A healthy runner can train more consistently over time, which is a key to realizing your potential. Running tall encourages the foot to land more under the body (instead of in front of the body) no matter which part of the foot is touching down first.

The second consideration is that your best running form/foot plant should make you efficient. Since most of us run races of 5K to the marathon, efficiency (running economy) is more important than pure speed. We need to be able to run as economically as possible. 

The third consideration is that your best running form/foot plant should make you fast. While I’ve heard far too many bio-mechanists try to get distance runners to run like sprinters, we know that running this way is too energy costly, which is why efficiency is ranked second in this list. But we all like to sprint at the end, and good running form and foot plant should allow us to do this. Having powerful technique can also help us avoid injury because of the way our bodies recruit muscles when running in our most powerful position.

A few years ago-since my form was changing anyway-I developed two running styles. One is my heel-strike, super-efficient form that keeps me healthy and racing economically. The other is my up-on-my-forefoot sprint technique. Having both techniques in my arsenal means I can stay healthy and run efficiently, but I can also sprint when necessary. Learn to run tall first, then experiment to find your best technique for whatever type of running you do.

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