A big bright moon and a Great Horned Owl gave 22 bounders an ominous greeting as what was the longest (32 reps) and perhaps hardest effort of the year. I think from now on the effort will be that of improving technical skills and speed. There is a balance between fatigue and technique that has to be maintained and physically we peaked. From here on out it should get physically better but technically harder with a goal of (only) perfection even when gassed.
Our "Belly Rope" rep was a keeper. I saw tremendous weight forward positions when we did that. The goal should be to mimic that position without the rope. It will come. The groups collective balance is noticeably better. I see less shakes and more fluidity in movement. For some the resemblance of hill bounding to skiing is striking. THAT is what we are doing this for and while you may not feel it at the time (sucking air) it will pay big dividends come snow.
The lactate interval went well and I could see the technical effort put force. They are hard efforts but important, quite possibly the most important 3 minutes of the week. These are the type of quality efforts that raise your ability. Note in Steve's HRM (click on it to expand) the minimal recovery time. That would not have happened 7 weeks ago. You really do improve your tolerance.....really!
There are several things to note: The Stump Farm Trail Run and Duathlon is Sat. This is a cool event and the weather is forcasted to be awesome so get the running shoes and or bike out for a great last fling before snow. See http://ashwaubenonnordic.pbworks.com/f/Stump+Farm+Trail+Race+Info.pdf for race form.
The 17th Annual Birkie Training Class at Aurora Sports Medicine is on! We start Tuesday December 8th from 6-7:30pm. The format is similar but there will be a few changes. We will be in the main gym on the sport court [no rubber beads] and a more stable surface and much quieter, all the better to hear me with! We go through the Birkie so save the date. We will start sign up soon on our homepage http://www.incompetition.com/. We have a ceiling of 40 folks so don't wait too long.
I have some nice photo's this week that show all the power and drama of the night. Go to http://www.flickr.com/photos/incomp/?saved=1 and expand some images to get a tighter view.
And finally....the only thing on a moonlit night better than Dan serenading us in song http://www.imeem.com/people/nBq85/music/nOtdHzft/van-morrison-moondance/
Nice night tonight. It was a tough workout and these are the events that really count. Feel good about this one. See you next week under the lights at 5:26pm.
No comments:
Post a Comment