Crosssports's Weblog

Howdy folks,

I hope you didn’t find yesterday’s dissertation on clipping and unclipping (and unclipping and clipping again. And again.) too off-putting. Got any questions? Please feel free to let ’em rip. It’s always good to get questions, gives me something to write about, and makes it feel a lot less like I’m sitting here scribbling manifesto notes while I grow out my beard and build pipe bombs. 

Has any one ever talked to you about the illuminati?

KIDDING! I’M KIDDING! 

Seriously. That was a joke. Unless you believe in that stuff, and are of a vindictive, violent disposition. 

In that case, I was dead serious. Or something. 

Awww crap, what the heck is that scratching noise at the window…

Well, after that nonsense, what better thing to do for a workout than…

RUN AWAY!!!

First, warm up on your bike if you can.

Ideally, you will also warm down on the bike.

Don’t run with the bike on your shoulder or anything silly like that, just get the legs working on the bike before you run.

Maybe ride out to wherever you’re going to do these (you’ll need a short flight of stairs) with your running shoes in a back pack or something. 

When you do get to wherever that is…

You’re going to do sets of 5 repeats on a short flight or section of stairs.

*Short* section of stairs.

10 seconds at the most going hard. Even shorter is fine, heck 5 seconds is groovy.

Focus on moving your feet fast. Quick steps, high turnover, short strides.

Really short strides, really quick steps.

Concentrate on moving your feet quickly, not on getting up the stairs quickly. 

You’ll see pretty (ahem) quickly that these aren’t the same thing.

Run up, walk down.

2 minutes between sets.

Repeat sets until you see a drop off in performance, IE you just aren’t knocking down the reps as fast as you were.

That might take a while, or it might happen in just a couple of sets. Depends on what kind of running form you have. 

It is what it is.

Don’t keep going past the point that you’re really noticeably slowing down.

Unless you’ve got some pretty decent running form in the system already, and you’re looking to put in some serious work.

If that’s the case?
Have at it.

Go until you can’t anymore.

Ouch.

However many you do…

*STOP IF YOUR LEGS START TO HURT IN A BAD WAY, IE: NOT A FATIGUE TYPE PAIN*

GOT IT? OK?

OK.

Have fun!

M

~ by crosssports on August 21, 2014.

Posted in Cyclocross, Intervals, running, The Workout Of The Day