Monday & Tuesday- off, did yoga
Wednesday- 6 miles- easy no watch
Thursday 5 miles 1 up and 1 dn, turnover work in middle
10 x 30sec with 90steps per 30sec
4 x 200m- 40, 37, 39, 38, 400m-81
Wow that felt good! The legs are coming around now. Only calf soreness and extreme tightness on Monday and Tuesday. I did some yoga and tried to work it out. The quads were fantastic for post-marathon....very happy.
I was messing around a bit today having re-read and remembered that there really is something to be said for leg turnover. Jack Daniels has done some studies and found that both elite men and women runners strike the ground at an average rate of 180 steps per minute while racing and while even jogging. (90 hits with the right and 90 with left) While slower people tend to have slower cadences. by counting mine over the last week I have 160-165 steps per minute at 9:00, 8:00, and even at 6:40 pace peer mile. I am not sure if I always have had this cadence or if 9 years of running ultras has slowed me down to this. Anyway....everything is trainable...so I am planning on doing some turnover drills on a semi-regular basis.
Tonight I went to the track and ran 10 bouts of 30 seconds where I tried to have "fast feet" and strike the ground quickly.....with this focused effort my stride rate was right on 180 per minute. I rested 30 second and did it again. Then I ran some 200's with this same focus and boy, they seemed easy. Interesting huh?