DLs and Dumbell Fun, Tuesday, 3/24/09

Five rounds for time:
50 lb Dumbell / Kettlebell Lunge, 10 steps
15 Dumbell / Kettlebell swings

Post time to beyondthewhiteboard.

Click here to schedule a session:

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Alright, let me show you one way to analyze your running.  Last saturday we did 4x400 repeats, and comparing yourself to longer distances you might be able to learn some things from your time. 

Lets look at Debbies times.  Her best 5k time is 27:30.  Using the macmillian run calculator  she should be able to maintain 1:37 400 meter splits.  Lets see how she did.

Her times last Saturday were 1:48, 1:56, 1:58, and 1:52 respectively (average of 1:53.)

She is far short of making her time of 1:37 on each of these splits.  What does this mean? It could mean a number of things.  It could mean, among other things, that her power, and technique are a bigger factor in improving her 5k time than her cardio.  It also could mean she has been overtraining and wasn't able to push herself to the level she should.

No matter what the reason is, she will get faster by:
1.  Recovering more (I.E.  More rest days, less training time, more sleep)
2.  If our purpose was to improve her 5k time, we would either keep her at the 4x400 time or have her run LESS until she can meet that time of 1:37 (within 2 seconds of each other) on all 4 intervals.  Some ways to have her run less:

1. Switching to 8x200 (each ran at a 47 second pace)
2. Resting a bit more between sets

In any case, Long Slow Distance running, in my opinion, is not the answer to improving her 5k time. 

Do your time for yourself, analyze yourself and post to comments.