Two months ago, I started doing HIIT (high intensity interval training) classes to try to improve my fitness and actually push myself, because one of the pitfalls of working out by yourself is not pushing yourself. Every time, I get my butt kicked in HIIT class. But overall I hadn’t noticed any significant change.
Until this week.
This week I went jogging like I normally do. When I jog, I do just that — jog. I don’t push myself. I just run up and down the street to get my heart rate up and get a little cardio in. Well, when I took a look at my heartrate report, I noticed something — I hadn’t hit peak heart rate the entire time I was jogging — I was in cardio the entire time. That’s when I knew; I knew HIIT classes were working.
Needless to say, I’m super excited. Not excited that I’ll have to push myself on my jogs now, but excited I’m improving. I’m itching for 5k season to come around, so I can really test HIIT classes and see if my 5k time has improved and I start winning more 5ks. Because, despite working out by myself, it is all about winning — no matter what I’m doing.
Today I ran a 10k with my daughter in Fort Collins. Called the Fortitude 10k in its second year, the course ran through Old Town Fort Collins, starting at Moby Arena on Colorado State University’s Moby Arena and ending at the new stadium on Colorado State’s campus.
The weather was perfect for running. Start of the race was right around 60 degrees. It was a flat, fast course. At about mile 4, my daughter passed me, but I passed her at the end to finish 3 seconds in front of her. We ran around the stadium inside and then up the stairs to the vendors.
Tips for Recovery from 10k Race
Hydrate. This is key. Drink a lot of electrolytes.
Rest. Take a nap if possible and go to bed early that night, giving your body a chance to repair itself.
Take a bath. Hot water will soothe your sore muscles and relax them.
Get a massage. This is a great way to flush out those toxins accumulated during muscle break down. Wait a few days however for optimal results.
Eat. Healthy of course.
Compression gear can help.
Vegetate. You deserve it!
This was only my 2nd 10k, after the Garden of the Gods 10k in June. I PR’ed (personal record) by almost 8 minutes because this course had no hills.
My favorite races are still 5k’s. I feel that’s the optimal distance for my body. This one was fun. It was a good day!
My daughter and I ran the 5k Pancake Stampede today in Littleton, CO. The 5K race course ran along the Platte River on the Mary Carter Greenway with the start/finish in front of Hudson Gardens Event Center.
It was a flat 5k running course with plenty of geese and ducks swimming in the river. It was an early start (8am), so we beat the heat. It wasn’t my best time, but it was good enough for 3rd place in my age group.
Afterwards, Littleton was celebrating their Western Welcome Week and had a pancake breakfast at Arapahoe Community College. My daughter ate 4 pancakes, while I drank coffee.
So it was a no-brainer to sign up for CrossFit’s online running course, which went over the correct running technique to prevent injuries, major faults, and corrections.
As a runner, we all pass through 3 major phases: Pose, Fall, Pull. The pose phase is where your feet are directly beneath you. The fall phase is where your feet are not touching the ground. The pull is when your other foot pushes off and you complete your stride.
Runners want to maximize their fall phase in order to run faster. This is contrary to popular belief that increasing your stride will make you run faster. Your body is more efficient the more it maintains its center of gravity. This goes for lifting heavy weights as well.
This course also goes over how to analyze a runner’s stride and if they are efficient or not. Ultimately, the longer you stay in the fall phase, the less your energy output, the less work you do, and the longer you can do without feeling the effects of fatigue.
I would recommend this course to anyone looking to improve their running technique. I implemented what I learned during my very next running session and saw immediate improvements. Great course and great information!