Tempo Training & Injury Prevention

Run UPEI
Tuesday April 17

Tuesday we did tempo training. Tempo training is running at a challenging steady pace that you can hold for the distance. You train close to your threshold without exceeding. It help you run faster and farther before getting fatigued. We ran a 6km loop started at UPEI to the trail, down the trail to the bypass highway back on Mt. Edward Road to Belvedere Ave. Then back to the trail and finished at UPEI. Took 32 minutes.
There is a Training Pace Calculator at Runner's World based on my Bunny Hop run these are my training paces:

Your easy run training pace is: 5:53 min/km
Your tempo run training pace is: 4:54 min/km
Your maximum oxygen training pace is: 4:25 min/km
Your speed form training pace is: 4:06 min/km
Your long run training pace is: 5:53 - 6:38 min/km
Your Yasso 800s training pace is: 3:39 min/800

Run UPEI
Tuesday April 17

Wednesday Colin Moore give the presentation on Injury Prevention. He talk about the 5 main running injuries, how to prevent them and what to do if you have an injury. Talk about Biomechanic Assessments to find out if you joints are moving right and what to do if they are not.

Running For Autism
Not Against It
acceptance not cure

Proper Running Form & Intervals

Tuesday, April 10
Run UPEI

They train inside because too much snow outside. We learn proper running form. Head: tilted down slightly look forward 10-20 feet ahead relax your jaw and neck. Torso: bend slightly forward keep upper body open. Hips: in line with head and shoulders. Shoulders: relaxed and square. Arms: bent a 90 degree angle and relaxed. Fast arms=fast feet. Hands: as though you are holding a small egg.

We do intervals 5 x 1km(6 laps) of run with 2 minutes rest between. I hurt my left calf muscle at the Bunny Hop and it was ok until the 3rd interval. That hurt again. I put ice on. Fitness Centre training on Thursday. The goal sheet fill in and give his to Stan.

Running For Autism
Not Against It
acceptance not cure