Before it slips my mind. A great big thanks to the following:
For Sponsoring my Runs. Nat Geo to PAU.
With Doc Sherwin and my big tummy
With Team Boring posing as newbies
At the finish line in Tanay
May the good Lord bless and keep you always.
I want to run fast too…But…
Not as fast as the animals of the Havana,
Not as fast as lightning,
Not as fast as the blink of an eye,
Not as fast as the Tarahumara Indians,
Not as fast as Natz, nor Pat nor Dennis,
Not as fast as the elites,
Not as fast as a txt message,
Not as fast as the weather changes.
I have lots of other plans still.
I want to try out the Newton shoes.
I want to try another TRAIL LSD.
I want to try another MIDNIGHT run.
I want to try another fast-paced 16kms.
I want to try wearing a Garmin 305.
I want to try a long run of 7 hours.
I want to try barefoot race in the sand.
I want to try running up a climb.
But again, these are just wants. I wish to focus on what I need now.
I need to run faster. How I will do this, or how I will be able to accomplish this is the question. I might have to ask the experts.
Expert #1: Develop the Fast Twitch muscle fibers – for explosive speed and quickness. How?
Expert #2: Perform Isometrics. Its all about conditioning the specific muscle fibers that cause your muscles to contract quickly and powerfully. This type of conditioning will result in you being able to run faster, and with greater speed and agility and balance. How?
Expert #3: Modify your Approach to Speed Training. How?
Expert #4: Increase your Turnover. Try Interval Work-Outs. Do Tempo RUN once a week. Try Steep Hill Training.
Wow. I’m amazed at how some people would go just to get the ‘speed’. I guess I’d have to make a concrete plan as advised by Expert #4.
* Increase my Turn.Over…the old 3 strides per meter increased to 5?
* Interval Work-Outs.
If you’re running on the road instead of a track, you can use lamp posts or telephone poles to mark your intervals. After warming-up, try sprinting for two lamp posts, then recover for two, and keep repeating the pattern until you’ve covered a mile.
That makes a lot of sense to me…
* Tempo Run Once a Week.
Tempo runs help you develop your anaerobic threshold, which is critical for running faster. To do a tempo run, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running near your 10K pace. Finish with 5 to 10 minutes of cooling down. Your 10K pace is your comfortable pace that’s hard to sustain, but sustainable.
* Hill Training.
Hill repeats are an efficient way to build running strength. Find a fairly steep hill that’s about 100 meters long. Run hard to the top of the hill, and slowly jog back down. Start with 3 to 4 repeats once a week, and gradually work your way up to 6 to 7 repeats.
That’s a lot of hard work ahead.
That’s a lot of sweat.
I hope I could keep up and accomplish this plan. By God’s grace, I will.