Week 6 was primarily focused on miles.. lots and lots of miles. This week I decided to take a break from long, slow runs and target strength and speed work. Most runners know that their performance will significantly improve if they do more then just run. Strength and speed workouts play a crucial role in improving race times and peak performances.
Why, you may ask?
Strength training improves maximal force, power and explosiveness increasing anaerobic power to help athletes maintain lactate threshold or a higher intensity for a longer period of time. More muscular power leads to increased energy and an extra boost, especially towards the end of a race. It is also an injury preventing tool, helping to correct muscular imbalances and weaknesses.
Here's how I focused on strengthening my runs this week:
WEEK 6 TRAINING: TOTAL MILEAGE: 36.15
BEAT OF THE WEEK: THAT BUILD (ORIGINAL) - JAKE SGARLATO
Monday: Easy Run/SoulCycle = 6.0 miles
6.0mi; 51:22; 8:34/mi
(9:06, 8:01, 8:47, 8:28, 8:46, 8:15)
For me, Monday's are for the soul. I don't believe in intimidating workouts on Monday's, which is why 9x10 you'll find me doing a leisure run and finishing the day with soulcycle (my guilty pleasure).
10 easy trail miles in Central Park to start off my Tuesday, ended at one of my favorite hot yoga studios, Modo Yoga.. felt great to stretch and sweat out all the soreness from the week before.
Wednesday: Y7 Hip Hop Yoga/4.50 recovery miles = 4.50 total miles
4.50mi/ 38:01/ 8:25/mi
Nothing like Fetty Wap themed hot yoga to start off your hump day.
Thursday: Solace Body/SoulCycle
Solace is a HIT/Crossfit inspired strength class. Normally, I am very intimidated by these types of workouts because I am obviously more of an endurance cardio junkie but I impressed myself Thursday. It became apparent that my well conditioned body was easily able to sustain the intensity.. just as strength impacts running, running impacts strength. I felt so inspired by my work in the morning that I rewarded myself with a cardio party at SoulCycle that night.
Friday:1 hour 50 minute long run = 13.50 total miles
Saturday: Barry's Bootcamp Total Body = 2.60 total miles
It's not every week I'd schedule a strength/speed day after the longest run of my week but this was a special week, it was the grand opening of Barry's Bootcamp Upper East Side and I couldn't not check it out.. right? This was a total body class/interval training treadmill work:
-30 second jog, 30 second run, 30 second sprint x 2
- 45 second jog, 45 second run, 45 second sprint x2
- repeat the top 2 on 4%, 6%, 8% inclines
- final 5 minutes: 30 second jog, 30 second sprint x 5