Loren’s Sub-Fifty Quest: Part 6

This past weekend I got to run the 200 meter in the University of Washington Indoor Preview. It really was just a practice run for me, the first official competitive race of my season. I ran a fairly average time, but a good season opening time for me at 24.30. One thing I tried was wearing my spikes without socks, which I think affected my speed a little bit. I had been talking to a lot of sprinters who said they always run in their spikes without socks, so I decided to try it, being the first race of the season. I found that my feet slid around in my shoe as I hit top speed, so from now on I definitely will be wearing socks with my spikes. I got to try out my new pair of Nike Zoom Mawlers, and they felt great! I’m really looking forward to going back up to UW to run in the open meet in 3 weeks, where I will run both the 200 and the 400.

Now is the time in my training progression where I begin to “put the gas in the tank.” We use the analogy of an engine and a gas tank to talk about stride building, and running. So far in my training, I have spent the past several months focusing specifically on breaking my hips lose of all the tightnesses, strength imbalances, and compensated muscular patterns that developed over the past year from training without neutralizing the negative effects that it had on my muscular system. If you read back through our philosophy posts, we talk about how the most efficient stride is a byproduct of the body being in the anatomically correct position, which is a result of ALL our muscle fibers receiving the necessary supply of stimulus so that they can do their two fundamental jobs of positioning and movement of the skeletal system. If I had just focused on running, running, and more running, then all I would have to work with would be my current stride pattern, which was quite tight, inefficient, and powerless. Now, though, I have spent enough time redesigning my stride by supplying my muscular system with all the essential and various types of stimulus so that it has become much more powerful and fluid. In essence, I have “built the engine” with which I now get to work with!

Back to the “gas in the tank.” I have not been able nor have really had the need to get out and run all that much in the past few months, other than the occasional strides and various stair workouts. This next month however, I begin a new running progression that will hopefully start adding some muscular endurance to my stride. All the tools are there, I just now need to integrate all the training I have done up to this point into some serious running workouts. To kick it off, I did a workout on the track that consisted of six 400 meter runs, each one divided into four 100 meter segments where I would stride the first 50 meters then accelerate into a sprint for the next 50, then pull back into a stride for the next 50. The demands of accelerating and decelerating were fairly brutal and I was feeling it by the third interval. In between each run, I did several stationary exercises sequenced in such a way that they would help maintain proper alignment and movement of my hips, legs, back and shoulders. Our bodies tend to tighten up and compensate when we fatigue, which results in inefficient muscular patterns that limit our physical performance. These compensated muscular patterns and various tightness must be counteracted or “neutralized” properly by various forms of stimulus in order to achieve the greatest benefit from the workout. In the training programs that are coming soon, we will show you exactly how this is done.

I will continue updating on how my training is going, and mix in some training tips for those of you who are starting your seasons or run for the fun of it. Thanks for reading!

1 Comments on this post


  1. Hood to Coast Training Begins | RunWithPower wrote:

    […] Being able to handle this is not the real issue for us. We want to do it to perfection so that we can maximize our speed and overall time as a team. The key to doing anything in the running world extremely well is to train for very high levels of muscular efficiency. This means having a muscular system that has very few limitations in strength, speed, endurance, and flexibility. Accomplishing this first enables the act of adding aerobic endurance later on significantly easier. Loren discusses this in his latest post on his Sub-Fifty Quest. […]

    January 23rd, 2010 at 8:29 pm


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