Some well earned success for Smith Haus Training today as the menacing rain clouds parted just in time at the Banks Linear Trail Brave Run! Tanner, age 11 was running to better his 23 minute time from last year and defend his title as first kid across the finish line. I predicted a time of around 21 minutes for him and he came in somewhere around 21:40, learning that he could have started his final dash for the line much earlier. He was 5 overall, 3rd overall male, and once again the first kid across the finish line! 10 spots ahead of the next youth 12 and under runner! Congratulations Tanner on all of your consistent hard work and dedication. I heard people everywhere I walked talking about how impressed they were when you came flying around the track towards the finish line.
I paced myself very well through the first half of the 10k race. there was a guy about 75 yards ahead of me looking like he was pushing hard and I was surprised when he hit the 5k turnaround and came back towards me. We encouraged each other with a wave and a thumbs up and suddenly I was leading the 10k race. When I hit the 10k turnaround I saw that I did have a few hungry looking runners about 100 yards behind me but I was prepared to run faster and faster towards the finish. I started to have some cramping in my right side as I tried to sustain a faster pace. I am usually pretty good at breathing them out of my system but this one wouldn’t go away. Knowing I had some room to slow down I did so once or twice and tried all my tricks to get rid of it. It didn’t go away but subsided just enough to keep a nice lead and finish with a medium fast kick around the track. I averaged 6:31 for the 6.2 miles. I was hoping to average closer to 6 minute miles, if not just under, but not a bad start to a long season of running, cycling, and triathlons! You never know how you are going to feel when you get out there and test yourself. All you can do is just KEEP TRYING!
The event was really well organized and all the proceeds go directly towards funding technology needs at the local Banks Elementary School. It’s easy to overlook these small events as the big Rock n Roll this and mud run that comes through town. These local races have low entry fees, their for a good cause, they are great fun, and an excellent opportunity to test yourself and see where your fitness is at. Keep your eyes open for the next one near you and make it a point to do a couple a year if you can. You won’t be sorry!
Relaxed shoulders, strong core, forward lean from the ankle. Running machine!
Tanner. 11 years old. Middle distance runner.
Access to the right equipment is huge!
He was getting really into this and it’s a great move for runners!
Most of what we did in this session will be modified to be harder in a few weeks.
Tonight we focused on core strength, glute activation, and form drills. He’s getting better and better!
Tanner is one of my favorite clients to work with. 11 year old middle distance runner, he is training to defend his title at his local 5k (3.1 mile road race) in May. Last year he ran it in 23 minutes and he was 10 years old. I’m excited for him to have a great experience training and racing this year. Part of his experience is getting to know about some of the top runners in the country. Watch their races and look at their form. He really likes a couple of the form drills Lauren Fleshmen does in a recent post I did you can find in the scroll bar on my blog page. Tanner reminds me of a young Dathan Ritzenhein. His form is looking great and his attitude is going to get him to the starting line feeling prepared mentally and physically. I love working with young athletes. It’s never too early to encourage a healthy attitude towards fitness and teach them that anything worth doing takes hard work and perseverance. I can modify workouts to be fun and effective at any age. Message me or call for current rate specials and information.
Running drills help you train to maintain a higher velocity as efficiently as possible. Build the neuromuscular pathways that ensure proper form and efficiency so that you maximize your speed and cadence.
Getting a blood panel as soon as you notice a dramatic change in your running is typically one of the first suggestions from a coach, with iron and magnesium levels being some of those red flags to watch out for.
Wondering when you should start thinking more seriously about next years races? Start getting ready now! Unless you feel burnt out from this years training and races, now is the perfect time to start planning the path you will take to work towards your next personal record. Starting regular stability work now will give you a stronger base to build your training plan on. A larger base means greater potential for building strength, power, and speed in a well timed approach to your goal races next season. This phase of your training should be a fun, relaxed, and regular part of your daily schedule. 5-10 minutes of core and stability work every day adds up quick! It can be as simple as a breathing exercise or a quick circuit of planks, turkish get ups, and single arm/ single leg exercises. Bring a couple friends down and have some fun with, ropes, sledge hammers, balance balls, kettle bells, vibration plates, foam rollers, and more! 631-255-5091 text or call for appointment details.
Probably over 90% of people I see running around the streets out there are hurting themselves just by running wrong. It really bothers me because they could be running faster and more efficiently with the same or even less effort. And every time their foot lands it is doing more harm to their body than good. Want to learn more about running? Work toward a goal time in a road race next year? Let me know how I can help. I have access to some great equipment that you’ll never see at LA Fitness or 24 Hour fitness. Come try a fun private or group workout designed to work towards your goals. Call, text, or e-mail me for scheduling.