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Sandy
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« on: August 25, 2010, 02:00:13 PM » |
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Serious speed training is not recommended for runners who have been running for less than a year. The reason for this is adaptation. Beginning a running program itself is stressful to the body as a whole. Bones, tendons and ligaments must all adjust to the impact and repetitive stress of a regular running program.
As a new runner you should never work on improving more than one element at a time. As you will be concentrating on increasing the amount of time or distance you are running per session, speed should not be a concern until you are comfortably covering the distance you are training for. Just through the act of running regularly you will get faster without increasing your chance of injury.
When you have been comfortably covering your goal distance for at least a couple of months you can begin a fartlek type of speed training program. Fartlek is a Swedish term meaning "speed play". Keeping the word "play" in mind will keep your "speed" training fun and less arduous than if you approached it with a "work" mind set. It is often suggested to new runners to add hill training to increase speed, although this should be done by changing your route to include hills or rises, not by doing hill repeats. Another often cited speed training method is increasing your speed between lampposts, and then slowing down for the next set.
My favourite fartlek engages the mind along with the body. Keeping you focused on what you are doing and not on how much harder it is. Counting Steps: Every time one foot hits the ground count one. Increase your speed for 20 steps, then slow to a jog or walk for 20 steps. Then speed up for 30, slow for 30 etc. until you reach 50 steps. _________________________________________________________________________
At the Mid Summer Night Run 15 Petra Austin (1:22:16) placed second in her age group to Belleville?s Camille Vasconcellos (1:14:48) and were joined by Heather Landry (2:01:49), Diane Coates (1:28:53), David Morrison (1:10:50), Anna-Lisa Barnes (1:19:32), Emily Heidendahl (1:29:55), Martine Dilella (1:46:22), Nancie Gibson (1:10:27), and Michelle Kitchener (1:22:16). Walking the 15k were Christine Walsh (2:41:37), Alanna Kalnay (2:15:46), Mary Grace Kalnay (2:15:47), Bruce Barnes (2:35:14), and Jessica Walsh (2:41:37). In the 30k Boyd kalnay finished first in his age group and 11 overall with a time of 2:11:43 while Kristina Cruess finished in 2:50:14.
Rosanne Ballast (47:33) and Rachel Ballast (50:05) both completed the Subaru Orillia Try a Tri (375/10/2.5) While Peter Gamble completed the Sprint (750/33/7) in 2:50:23.
At the Courtice KOS Erin Young-Lowe competed in the 12-13 age group (300/15/3) finishing in 1:10:53, Grace McAuley in the 6-7 age group (50/1.5/500) in 10:54, Mackenzie Latter in the 8-9 age group (100/5/1.5) finishing in 26:02. At the Orillia KOS 8-9 age group (200/5/1) Zachary Green completed the course in 35:34, while Andrew Kennedy completed the 10-11 (200/10/2) age group in 51:16 and Kimberly Kennedy competed in the 14-15 age group (400/10/3) in 46:05.
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