• C E N T R A L P A R K •
Today, a dream became reality ✨ I got to run in Central Park 😍 what an experience! Day one of the four day trip here to NY I was already thinking, yep I’ll be coming back again, for a third time. And just can’t help but think how incredible it would be to return and do the NYC Marathon 🗽 🏃🏼♀️ today whilst I ran around Central Park and ran mile 23 of the Marathon Course it just inspired me even more to want to enter the ballot one day. It also motivated me to run harder and finish off a nice little progression run. Miles: 1• 10:00 2• 9:42 3• 8:45 4• 8:27 5• 7:44.
Fitness felt good, legs felt good. Weirdly felt like I hadn’t run in over a week. It had been 2 days of no running 😅 but with the hours of ya rolling, time difference and all the sight seeing it felt like a lifetime ago and that my fitness would have deteriorated 🙈 Also - more sightseeing after this, equating to nearly 16 miles covered today 🏃🏼♀️🚶🏼♀️
Treadmill HIIT workout alert 🚨 .
▪️5 minute warm up walk
▪️5 minute jog @ comfortable pace
▪️1 minute sprint w/ a 1 minute recovery walk
▪️2 minute sprint w/ a 1 minute recovery walk
▪️3 minute sprint w/ a 2 minute recovery walk
(Repeat sprint series a total of 3 times 🏃🏻♀️)
▪️4 x 1 minute sprints at maximum effort
▪️5 minute cool down walk
(Also ps if you try this - I’m sorry. It was painful) .
Crossover work (or any speed work for that matter) is about posture, shin angles, and in what direction we’re applying our force (Newton’s 3rd Law).
Start with setting yourself/your athletes in a position to succeed. Start with a wall drill to be able to easily obtain the proper angles and get the mind & body to understand what position we should be in while applying this to our sport. Then, use a harness, sled, etc. to be able to add resistance and overload system, while still integrating the pattern learned on the wall. Once that is done, we are able to apply this in real time, see how the body has been adjusted, then add some kind of sport specific reactive component.
Thanks to pro baseball players @zdavies3 and @mdno10 and college baseball player @sam_helms14 for showing how it’s done!
SPEED DRILLS 🏃♀️ •
Trying to up your marathon, half marathon, 10k, 5k time?...Get on the speed drills
Speed work can cut fast twitch muscle fibre loss in half. Fast twitch muscle fibres drive stride length so the more you have the faster you’ll run.
Reduced risk of injury as sprinting puts muscles through the full range of motion and improves muscle balance •
Lesson the fatigue associated with anaerobic energy production - this will provide muscles with the initial energy it needs at the start and the finishing kick of a race
Easier strides - every time you land when sprinting, your tendons and other connective tissue stretches, storing energy generated by motion and gravity. You then release that energy like a slingshot catapulting you back into the air. It’s this elastic recoil which gives your strides the energy for your race
Improved agility •
Also, You burn 100% fat whilst standing still after a sprint!!!
Be a better you
LIVE IT | LIVE FIT
0 238 hours ago
Only 8 days until my first indoor competition, so it's time to get closer to race pace in my last intense session here in Portugal! 🏃🔥 Todays workout:
8x500m - 82sec
8x300m - 45 to 43sec
Going along with that principle of adaption... The more you run in your spikes at the beginning of the season, you must adapt to the load on your calves.
Your calves work much much harder in spikes sooo think about this... 1️⃣ You need the ability to recover before loading the calf again
2️⃣Monitor the volume of being in your spikes during your training program
Time to lace up the spikes!
Tomorrow I am finally going to race again 🔥🏃♀️ starting with a 60m and the 4x200m relay with the girls from my German club. On Sunday I will run the individual 200m.
Had to share this meme this morning!
👉🏽 Have you ever been Voluntold?! Come on I’m sure you have once or twice lol
It might go something like this...
Hey Danielle I’m volunteering at the Miler water station this weekend and I put both our names down.
Danielle has been Voluntold! .
But you know what it ain’t so bad! We volunteered two years ago at the @canadaarmyrun water station and it was a blast!!! .
We guarantee if you volunteer or are Voluntold for the Miler that you will have a great time! .
Check our our website in our bio and register today!
Back to preparing for a couple of 10k races in February now so I’m now trying to work on my speed endurance for this distance. On Tuesday night it was a run with the WRC for a circular route of about 6.5 miles to attempt to run off the heaviness I was feeling in my legs & surprisingly felt strong despite Sunday’s race 👍 Rested on Wednesday before a tempo session last night, which was a new workout I tried. Started with 2 miles steady (at around 8:00 p/mile pace), followed by 2 miles at slightly faster than my tempo pace (6:55 p/mile & 6:41 p/mile), then a mile recovery (8:09 p/mile), with another quicker mile (6:57 p/mile). A challenging but rewarding session which was hard going at times, but no gain without pain I suppose 🤷♂️ #tempo#tempoworkout#running#runningmotivation#10k#10ktraining#runningman#runner#runningmakesmehappy#training#fitness#speedwork#tryinghard#wellgaterunningclub
Getting my speed work done on a windy day, but wind 🌬 is just resistance training, right?! It’s making me stronger, right?! 🌬🏃🏻♀️ Working for the #donnahalfmarathon in less than a month! 😱 #breaking2
1 2213 hours ago
Some speed work this morning. Keeping the weight lighter than usual so I can develop more explosive power from the bottom of the lift. I might even use a lighter weight next time so I can really focus on the squeeze and the initial tightness. #deadlift#speedwork#BSC
1 3314 hours ago
What’s out past the horizon? You’ll only know if you run to it So don’t sit too long, get that butt up and chase those dreams 🙌🏻
When it’s cold outside but you gotta get your miles in😭🥶. Seriously, even my soul was cold in this picture but I’m almost certain no one else feels the cold like I do during a run 🤣. I keep seeing people in shorts whereas I’m in my gloves, sleeves and base layers! Anyone else hating running in this weather or am I just being dramatic?
DEATH by circuits!!! Killer cardio, try this. 6 rounds total! 💪🏼💪🏼
69 13894:07 PM Dec 18, 2018
Cheers (with Nuun😂) to the FASTEST 400s I think I’ve ever thrown down🔥I went into this workout excited because I’m committed to making this my strongest training cycle ever..and it paid off! I was determined to make my last rep the fastest, and as I was running it I thought, “How bad do you want this? Umm...BAD!!🔥” and finished at a 5:54 pace🎉🎉 Looking forward to seeing more 5:xx’s in my future😬 Now I’m feeling accomplished and ready to relax into my easy miles tomorrow and Friday. What are you doing to make this training cycle strong?
🚨🔥 ATHLETES 🔥🚨
Where ya at?😎
Add balance, control, quickness and explosiveness and you’ll take your game to a whole new level 😎
Tag 3 friends immediately who need to try this drill 👇👇
Like, comment and share for more great drills 💯