This was another great weekend for Power On Coached
athletes! Many of our triathletes have been racing half marathons to prepare
for the upcoming Tri season and three of these athletes, Bill, Patti, and Aliza
achieved personal records in their respective events. Although all three of
these athletes had phenomenal performances, the outstanding athlete award goes
to Aliza this week. Three weeks ago, she ran at 8 minute mile pace for a 5 mile
race. After that race, Aliza and I collaborated and changed around her
training schedule. This weekend she had a break through half marathon and ran
7:15 pace for all 13.1 miles. This was enough to win her age group! Great job
Aliza and good work to all the Power On Coached athletes who raced this
weekend!
One strength run that seems to be benefiting my athletes is
a treadmill workout. I have the athletes warm up for 15 minutes and go on to do
4 repeats of 5 minutes at race pace and at an incline of 3%. The athletes take 3
minutes of active recovery—jogging or walking—between each interval. The athletes finish the workout with a 15 minute cool down jog. The aim of
this workout is to run at an even race pace while working to decrease perceived
effort. There are an infinite number of ways to decrease perceived effort. One
is to relax the upper body. A second is to modify form. A third is to modify foot
cadence. A fourth is to let go of the mind and let the body do the work.
Try it! If you choose to do this workout, remember that the
aim is to make the workout easier as you go along! I hope the workout helps to
increase your performance as much as it has for the Power On Coached athletes.
As always, if you are interested in a triathlon or cycling
coach, Power On has got you covered. We do it all, from road racing to
triathlons, and mountain biking to Xterra. Give us a call!
Jon Fecik
(717)368-7198
Image taken from Women'sHealth : http://www.womenshealthsa.co.za/fitness/running/
