The best races are typically associated with consistent pacing from start to finish. This being said, there’s something to be said for starting out a bit ‘slower’ than your ‘target’ pace and running ‘faster’ as your run and/or race unfolds.

I like starting a bit slower because it provides an opportunity to ‘feel things out’. How’s the weather? How am I feeling? Are the running gods/goddesses smiling on me?

Starting a bit slower than whatever number is rattling around in my head gives me a chance to answer these questions and hone in on the best way to handle the miles that lie ahead.

Thursday’s speed session is about shifting gears every 1/2 mile for a total of 2 miles. 2 miles may not ‘sound’ like much. But, if you execute this workout properly, you’re looking at a LOT of bang for the buck!

Here’s the lowdown for what I have lined up……

• Rendezvous at the WEST entrance to Kezar
• Easy lap on the ‘upper deck’
• Dynamic Range of motion drills.
• Segue to the track for the progression run.
• Your first 1/2 mile will be at comfortable/conversational pace
• Your 2nd 1/2 mile will be at ‘tempo’ pace (think 10K/half marathon race pace).
• Your 3rd 1/2 mile will be at 5K race pace.
• Your FINAL 1/2 mile will be at your ‘go for broke’ pace.
• 1/2 mile cooldown run & segue into a ‘glute’ oriented session with Elena (see below)
• Then, segue into happy hour! 🙂

*NOTE-If the idea of running for two miles continuously is daunting, take a 50% break between each 1/2 mile. EG-If you run a 1/2 mile in 4:00, take a 2:00 breather before segueing into your ‘next’ 1/2 mile.

All About Glutes with Coach Elena!

Our glutes are a powerhouse that supports healthy and injury free running, here’s how:

Strong glutes help us maintain good form – think good stability from our ankles and knees, all the way to good posture. They also help improve hip stability (no more hip-drop with every step) and they relieve stress and pressure on the lower back and spine. 

Strong glutes help us maintain good balance as we move and help reduce risk of injury, especially in the knees and lower back.  Think of it this way – weak glutes will make other smaller muscles around the hip and lower back do the work that these muscles are not made to do.  Overall, this powerhouse of a muscle – when consistently trained – is here to help us stay healthy and move freely.