My Actifit Report Card: January 17 2023
No group run this evening, so I did a slow (30minute) 5k keeping my heart rate in zone 2, building the aerobic base. Technically, longer time periods are more effective but every bit adds up.
I finished the run with ascending HR work for 15 minutes, not worried about speed as much as developing technique endurance. Previous experience has taught me that my technique goes to crap when I hit the higher intensities, so the plan for the next while it to improve my capability to maintain good technique for longer.
A short strength workout when I got home finished off todays training.
Tomorrow will be a walking day.
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I am starting to think form and technique require more attention than I had been giving it. For years I have just run but like maintaining a high spin rate on the bike and a smooth strong stroke on the swim. Cadence and form on the run might be the best base to build from.
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(6/8)
Good all round fitness like that will stand to you for sure. Running speed is a skill, which means it can be trained. There are some drills included in my runners HIIT collection, which are great for developing springiness at the ankles, as well as getting the heart rate up nice n high as well. Or if you do a youtube search for step 'A' & step 'B' as well as skip 'A' and skip 'B' those are great/evil drills for speed development.
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