RUN SERIES: The Art of the Negative Split

Join Leapfrog each Friday in April for our RUN SERIES:  The Art of the Negative Split.

What is Negative Split Running?  Negative Split runs start out slow and gradually build pace with the goal being each mile being a little faster.  You mile splits get faster.

 

These run workouts meet in Venetian Village in the north side parking lot.  Practice goes from 6-7a.m. and distances vary based on level/pace.

We look forward to seeing you Friday’s at Leapfrog!

PREPARE YOURSELF.

All Things Leapfrog:  RUN…BIKE…SWIM

 Monday:  6-7a.m. Track Form & Function Practice

 Wednesday:  6-7a.m. Track Traditional Speed Work

Friday:  6-7a.m. Run Workouts: The Art of the Negative Split

 

 

Learn…Practice…Workout

Join Leapfrog Here

Sign Up for our Monthly Training Sessions Here

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Thoughts from The Road: Where you look matters.

Volume 17: Posture.

Hey all, I’ve been thinking a lot about posture and running lately, it’s always been a huge focus at practice. Here are a few thoughts on why we spend so much time practicing run form & good posture.

Posture matters: 

Posture Matters: posture has the greatest impact on your endurance.  If you struggle to run far, focus on better posture.  Good/Strong Posture will also do the most to prevent injuries.  Poor Posture puts greater stress on parts of the body and that extra stress eventually leads to injury.  Think stress fractures, lower back pain, neck pain/headaches, shin splints, hip pain…these pains/injuries can all stem from poor posture. 

Where you look matters:

                Where you look matters: This is true for all your running however it is most important when running intervals.  Where you look effects how you think.  Keep your eyes up and forward.  When you look towards the ground your posture collapses.  You reduce your ability to recover and thus to continue to perform.  You want your eyes to stay up and your thoughts to remain positive.  Eyes up and focus.  Units you can handle.  Keep your thoughts positive.  Even when trail running, try to keep your eyes are far forward as you safely can.  I know some trails are technical, but still try to remember, head up and eyes look down if you need to, try your best not to tilt your head down.  This also shows in race pictures!  A great cue for runners is to “take a good picture”  This should help you run tall, look forward, and find that shoulder/sternum/shoulder we talked about.

Eyes up: 

                Eyes up:  Where you look effects your posture.  If you look down eventually your shoulders will roll forward (Collapse)  If you look down your wrist will drop and you will eventually develop a lean forward at your waist.  These things both reduce your endurance and inhibit your speed.

Spectator Cues:

                Spectator Cues:  You can learn a lot about your posture from what spectators tell you when running.  If they say: You’re looking strong, then Congrats!  You do look strong, great job!  If they say:  “You’re almost there”  they are telling you you look like crap!  You look tired and struggling…They are giving you a cue to fix your posture!!

RUN SERIES: The Art of the Negative Split

Join Leapfrog each Friday in April for our RUN SERIES:  The Art of the Negative Split.

What is Negative Split Running?  Negative Split runs start out slow and gradually build pace with the goal being each mile being a little faster.  You mile splits get faster.

 

These run workouts meet in Venetian Village in the north side parking lot.  Practice goes from 6-7a.m. and distances vary based on level/pace.

We look forward to seeing you Friday’s at Leapfrog!

PREPARE YOURSELF.

All Things Leapfrog:  RUN…BIKE…SWIM

 Monday:  6-7a.m. Track Form & Function Practice

 Wednesday:  6-7a.m. Track Traditional Speed Work

Friday:  6-7a.m. Run Workouts: The Art of the Negative Split

 

 

Learn…Practice…Workout

Join Leapfrog Here

Sign Up for our Monthly Training Sessions Here

RUN SERIES: The Art of the Negative Split

Join Leapfrog each Friday in April for our RUN SERIES:  The Art of the Negative Split.

What is Negative Split Running?  Negative Split runs start out slow and gradually build pace with the goal being each mile being a little faster.  You mile splits get faster.

 

These run workouts meet in Venetian Village in the north side parking lot.  Practice goes from 6-7a.m. and distances vary based on level/pace.

We look forward to seeing you Friday’s at Leapfrog!

PREPARE YOURSELF.

All Things Leapfrog:  RUN…BIKE…SWIM

 Monday:  6-7a.m. Track Form & Function Practice

 Wednesday:  6-7a.m. Track Traditional Speed Work

Friday:  6-7a.m. Run Workouts: The Art of the Negative Split

 

 

Learn…Practice…Workout

Join Leapfrog Here

Sign Up for our Monthly Training Sessions Here

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Thoughts from the Road. Vol 16

Running to remember.

Running to remember.  At this point in life, I realize that I run for memory.  Not a specific race or event, but for a feeling that was had in youth…a sense of ignorance so pure that running was nothing short of bliss😊

There were no races…no time or distance goals…just running for movement and to enjoy the energy that poured from my body.  I ran long and fast and without purpose.  I ran to run.  This is now the elusive goal that I chase…to remember that feeling…to take all I know, everywhere I’ve been and all I’ve experienced…to give all that up…to place it on a shelf…to pack it away deep in my mind…to run without the baggage of experience…to run as a child…to run free…to have no memory.

It’s way harder than it sounds.  With each step, even before the run begins, with each breath…the “plan” for the run runs laps around my mind.  Will this run feel good? Will it be fast or slow? How long shall I run?  What pain will my body experience?  How am I breathing?  What route should I take?  Should I track my run?  Will I see anyone I know?  How do I look?  So many distractions from the joy that I seek from the very run I’m about to do.

Running, Resting and Coaching

A good night’s sleep is always mysterious.  It comes randomly, minutes can feel like hours, dreams can seem all to real and world we wake up to, for a moment at least, seems full of hope and promise.  A good run can be the same.

Coaching running, I find my task is giving people the tools needed to become a more deliberate/thoughtful runner.  To give them a process where they can turn any run into a great run.  To get them to move purposefully toward “The Zone.”  Now I’m not talking heart rate zones as this is a training tool that I advise against…but more the zone where running is like a good night’s sleep.  Where the miles just float bye, where the runner and the run become one.  To get the runner to finish more runs with that feeling of hope and promise. 

Process and Success

Success comes in many ways.  Accidental is always the best way as it avoids the pitfalls of process. Process itself can be a boring chore. 

Coaching then is finding a way to achieve success while avoiding the boredom of chores and engraining the habit of process.  Definition and communication of both what IS success as well as the outcomes of each process is where the art of coaching really happens.  It truly isn’t the workouts as much as it is the definition and communication of process.

Words matter.

Running Thoughts