We had a good workout last night and introduced some new drills. Instead of focusing on the pull and getting that figure 4 pose, we switched gears and focused on the fall. We partnered up and had one person lean slightly forward from the ankles toward their partner (trust fall!), who put up a bit of resistance with a hand on the chest. The runner moved forward while working on the exaggerated pull with both legs before their partner released them and they ran an additional 20m.
Good adjustments included leaning from the ankles instead of breaking at the hip, no exsessive leaning, and pulling the heel up underneath appropriate to the speed at which you’re running. We’re not Kenyan’s, so the pull is close to knee height or below for the drill. It was good to see how such small adjustmests in the pull make a big difference. It’s a fine line between a butt kick, knee raise, and finally getting that heel right under your butt, but we’re finally finding it more and more consistently.
We put it all together for repeats at the end - 6 x 100m*
So if you have a plot of grass, sidewalk, treadmill, or a non-sketchy alley, try to get in the same workout. Not sure of the distance? Neither were we, as our 100m is not 100% accurate.*
Alternately, cover as much distance as possible (AMDAP) in 20 seconds. Fully recover (90-120 sec rest) before repeating again for a total of six times. Try to do this as an out and back and try to cover the same amount of distance in both directions. Try to be consistent and maintain good form for as long as possible.
More information about Sunday’s workout will be posted tomorrow. Stay tuned!
