Another very easy paced trot - 9.5kms in 42:21 (4:27's). No sharp pain in the shin to report but you'd expect that at the slower speed. I fear that could be different when I hit full flow in Sunday's race.
Weather has been far from ideal the last couple of days. Bloody windy and wet - these conditions would rule out any quick times on Sunday. Perhaps I'm best of forgetting the race on Sunday and going on all-dayer instead...
2 comments:
Matt, for these runs, do you simply let the legs go on autopilot?
I find that when I try this, my strides become very short and I lift my foot too early and work with the knees instead of the upper leg I think. Do you have any insight into this?
Anon, I'm perhaps not the best person to ask on this as I'm a poor runner in the wind! I've tried all sorts including shortening the stride. I did find this which may help with running into the wind:
There are a few ways to make this, one of the tougher ways to run, easier on you. The first rule of thumb is to tuck your chin and pull your arms in. These two actions make you smaller and more aerodynamic. You don’t put your chin on your chest or anything, and you still need to be able to pump your arms so you don’t pull them all the way in. You want your chin about halfway between parallel and perpendicular to the ground as this will put your forehead, the roundest part of your head, into the wind so it can cut through the winds and make things easier. If the wind is particularly strong or cold, you can tuck your chin deeper and let the top of your head take on the force, but it can slow you down a little as the craning of your neck can force you off of your ideal form. A side note is to be careful when wearing a hat. Tucking your chin too far will cause the bill of your hat to become a wind sail that will surely slow you down and cause strain on your neck. Remember not to over tuck, and you should be fine. Your arms will need to be pumping to help create forward motion so you want them at your sides, moving forward and backward in a very straight line – no crossing the body during this phase. Keep your thoughts focused on these two adjustments when facing the wind, and you will find the going a lot smoother.
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