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Burning Runner: Daily Log, March 16, 2011

  • By Mario Fraioli
  • Published Mar. 16, 2011

T.J. transitions from Long Slow Distance to Power, Speed and Endurance through the Crossfit Endurance method of training.

Written by: T.J. Murphy

WORKOUTS

CFE Workout

Performed the following drills and light repeats. This is an example of the types of initial workouts Brian MacKenzie has someone do to adopt to a Pose-style method of running, correcting running posture, fixing heel strike problems and shifting to a lighter, quicker, more contained running stride (MacKenzie studied for seven years with Pose Method creator Dr. Nicholas Romanov). For a chronic heel striker like me I noticed that this really wakes up the calf muscles. I was careful to warm-up thoroughly beforehand and do mobility/stretching work afterward.

3 Running Drills

Ball of foot hops with forward lean 3 x 10

Wall Drill: 3 x 20 on each leg.

Forward Lunge (exaggerated foot pulls on one side) 3 x 10 each

2x’s Through of:

4 x 1 minute repeats @ 96 cadence

1 x 4 minutes @ 91 cadence

Following this, was 4 x 4 minutes at 80% effort rowing intervals. Rowing (as I’ve discovered training through MacKenzie) is a terrific cross-training workout when performed correctly. “A runner will develop strengths he never knew he had,” he told me. I know the heart rate really gets up there and the core muscles are left thoroughly worked by a session like this.

ADDITIONAL NOTES

Breakfast: cage-free egg whites, egg, vegetables and lentils.

Lunch: salad with chicken. Snack: a couple of ounces of turkey, tomatoes and carrots.

Dinner: Loaded vegetable salad, grass-fed beef from Trader Joes and a cup of sugar-free pudding.

Water: Over 100 oz.

MobilityWOD: Hip flexibility from Episode 198 of the Mobility Wod. Plus spent time on the foam roller and with a lacrosse ball, doing trigger point work.

****

T.J. Murphy is the Editorial Director of Competitor Magazine. A 2:38 marathoner and five-time Ironman finisher, he is the former editorial director of Triathlete Magazine and Inside Triathlon. His writing has also appeared in Outside Magazine and Runner’s World.

FILED UNDER: Burning Runner / Features / Running Form TAGS: / / / / / / /

Mario Fraioli

Mario Fraioli

Mario Fraioli is a senior editor at Competitor magazine. A cross-country All-American at Stonehill College in 2003, he now coaches the Prado Women's Racing Team in San Diego and was the men's marathon coach for Costa Rica's 2012 Olympic team. His first book, The Official Rock 'n' Roll Guide To Marathon & Half-Marathon Training (VeloPress, 2013) is available in bookstores, running shops and online.