1. “Back To The Slope” simply means “Back To Basics”. After a forced rest & recovery due to a chronic muscle tear on my Peronues muscle for six (6) weeks, I am starting from base training again. This “Back To Slope” thing will be a series of “tips and lessons” for beginners as well as competitive runners.
2. For the 1st week of my training cycle, I was able to run a total of 55 kilometers as seen on the following log of my runs:
14 Dec (Monday)—10K in 1:09+ hours at an average pace of 6:55 mins per km
15 Dec (Tuesday)—6K in 45+ minutes at an average pace of 7:04 mins per km
16 Dec (Wednesday)—8K in 48+ minutes at an average pace of 5:57 mins per km
17 Dec (Thursday)—8K in 1:00+ hours at an average pace of 7:29 mins per km
18 Dec (Friday)—10K in 1:02+ hours at an average pace of 6:13 mins per km
19 Dec (Saturday)—13K in 1:35+ hours at an average pace of 7:27 mins per km
20 Dec (Sunday)—Rest/30-min Active Recovery Run
3. As gleaned from my log workout for this week, I’ve been strictly following the 2nd training principle which I want my readers to know and follow. It is the principle of “hard-easy” method. If the workout intensity is hard for today, the following day’s workout should be easy. By following this principle, the body would be able to rest and recover for the following day’s workout. This is one way of preventing a running-related injury.
4. There will be no road races on Sundays for my base training phase. I am giving a day for my body to rest & recover for the week’s running workouts after doing a 30-minute slow active recovery run (at 7:30-8:00 mpk pace). However, I strictly made more stretching and selected Pilates exercises before and after my daily workouts.
5. The following are the suggested “drills” and stretching/Pilates workouts for core strengthening:
Lunge one foot forward as far as you can and bring the body down while bringing both arms up in the air. Do 10 lunges per foot/leg.
I always try to do 20 repetitions of push-up properly after my workouts. Be sure that your upper arms are aligned with your back when you are on “down” position. Your palms’/hands’ distance should be your shoulders’ width.
Try to keep your feet together and the whole body should form a straight line while doing your repetitions. Inhale as you push your body up and exhale while you put your body down.
Try to hold your body in this position from 30 seconds to one minute while maintaining your regular breathing. You will be surprised what part of the body will be strenghtened!
They call this as “The Hundred” because you have to pump your arms 100X while maintaining this pose and regualr breathing.
This rolling exercise will strengthen your spine and your back muscles.
Lift your legs and upper torso with arms straigthen forward and hold this position for 10 seconds. Repeat 4X. Maintain regular breathing.
Lesson #2: Follow the “Hard-Easy” method of training.