You need to keep some turnover in your training year round. Not a ton necessary during winter or other base phases but enough recruitment to keep muscle memory current. One of the ways to keep the horses bridled during these times is to sprinkle some faster stuff into the plan. Relaxed, free, and fast. But only in snippets. Some days it might be only in the form of post run strides. Other days minutes on/off. And others playful fartlek. Every little bit plays its part. Bit part that it is now (unless you are running CIM this weekend or Club Cross next weekend), with the main focus being recovery, repair, and regenerate.
Club Cross is in Bethlehem, Pennsylvania this year. This pic from 2013 captured Colin Morrissey. If I’m not mistaken (ha!), that would be Alan Webb in the light blue singlet and beanie just fronting Colin.
Muscle Memory and its less understood cousin, Dynamic Tension. Not the same thing but closely intertwined, symbiotic.
If you want to race well this spring you’d better be paying attention to the details now. Starting with rest and recovery, how many times must I say it? And a little playful speed a couple times a week. Maybe some longer tempo stuff on the weekends.
The No Frills Racing Series has been a 22 year fixture in keeping people fit during our cold winter months. The 2015 edition will be the second and fourth Saturdays in January, February, and March. The first 5 races are 5 miles and the finale on 3/28 is a 10 miler. A great tradition and a great start to the year!
$3 drop in fee, meet at the old church in Plattsmouth, 10:00 am start. Get the most complete and up to date info at: https://www.facebook.com/pages/Brooks-No-Frills-Racing-Series/183404765020509
The Twin Rivers YMCA will also begin offering organized group runs for the winter months. The Valley Forge Runs. I like the symbolism, the forge being a symbol of hard work and strength.
All runs will be conducted on USATF Certified courses, utilizing the Freedom Run’s 5K, 10K, and Half Marathon. Race clock and official times will be kept. Two distances to choose from. Drop in fee of $3 goes to the YMCA and provides warm area, coffee, and bathrooms. If you would like a shower or to use any of the equipment or other facilities, that is available for an additional $5. Runs are free to YMCA members from throughout the Omaha Metro.
The dates will fall opposite of the No Frills Racing Series, dates and distances are as follows:
Saturday, January 17th, 5K & 10K
Saturday, January 31st, 5K & 10K
Saturday, February 7th, 5K & 10K
*****Saturday, February 14th is the 3rd annual Two Rivers 10K Valentines Run*********** see banner up top for registration information
Saturday, February 21st, 5K & 10K
Saturday, March 7th, 5K & 10K
Saturday, March 21st, 5K, 10K, & Half Marathon
No need to cross the river to get your faster winter running, the Twin Rivers YMCA is just minutes west down the Dodge Expressway. Located at 6100 Twin Rivers Circle, Valley Nebraska. More information available by calling the Twin Rivers YMCA at 402-359-9622.
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