TIME TRIALS

Fourways Road Runners hosts Time Trials every Thursday evening at 18h15, starting from the Gazebo in Coral Tree Crescent, Fourways Gardens, Phase 2. The 3 distances to choose from are a 4km, 5km and 8km route.

A Time Trialist of the Month for the 5km and 8 km routes will be nominated based on a new points system we have introduced this year. Points are awarded for attending the Time Trial, for marked improvement on average time, for running a PB, as well as for hosting a Time Trial. Points are accumulated throughout the year and will determine the Time Trialist of the Year, to be awarded at the Year End Function.

The Time Trialist of the month for the 8km distance will receive a floating trophy in memory of Peter Du Preez (1963 – 2001) together with a voucher for pair of New Balance running shoes as sponsored by New Balance.

The 5km Time Trialist of the month will receive two massage vouchers sponsored by Marcel Viljoen of Fitness for Africa.

TIME TRIAL RECORDS:

5km Male :         Adam Martin     16:59          21 September 2010

5km Female:      Mel Jennet            20:03         20 July 2010

8km Male:          Jabulani Nkosi       26:35         19 October 2010

8km Female:      Mel Jennet            31:52          16 March 2006 

TIME TRIAL ROUTES:

5k map

8k map

 

 

 

 

 

QUALITY SESSIONS:

On Tuesday evenings at 18H15, there is a quality session from the club house, incorporating various different training techniques for hills, speedwork and fitness. The Objective is to take runners of all abilities and help them run faster, more efficiently and become less prone to injury.

As we are only able to do this once a week for one hour, it is important to attend every week for best results. Remember to bring your towel and water bottle – you will need it ;-)

What we do to achieve this objective:

  1. Run on undulating gradients, in order to use more than just quad’s, which gives a cross training effect enabling better balance, posture and strength……this will enable you to run hills stronger.
  2. To run at varying intensity and various intervals to expand the cardio-vascular capillary system enabling the runner to deliver and use, more oxygen than the previous weeks training….commonly known as getting fitter.
  3. Engage in dynamic and static core strength exercises during rest periods to improve core balance and strength, by using the Lyno method, http://www.lynosport.co.za, see explanation below…..help you to be less prone to injury.
  4. Involve group participation by introducing runners to each other and promoting interaction and learning…..this should help the training time pass quicker and should leave you with the feel good emotion.
In the Lyno Method the body is divided into 10 different functional fascia lines. If all these lines are fully activated, the body is able to maintain its neutral position (neutral alignment) when training. When athletes start training a specific sport, specific repetitive movement will cause certain muscles to work harder. These muscles now need more support and the fascia therefore contracts towards those areas, leaving other areas with less support.  Once an imbalance occurs in the distribution of fascia, symptoms will start appearing in the areas with less fascia support.

Backwards running has numerous benefits which include burning one third more calories than forward running, it also develops better balance and stamina, it works the quadriceps muscles more than forward running, improves flexibility, and reduces risk of injuries to the patello-femoral joint (http://www.runtheplanet.com/resources/historical/backwards.asp). It was also stated by Wright and Weyand (2001) that the volume of muscle active per unit of force applied to the ground was 10% greater when running backward than forward.

How we can test if we have achieved our objectives:

  1. We measure you static strength by timing how long you can stay in that static pose.
  2. We time you on a set 1km route and see if your times are getting faster or slower.

 

4 Sample Workouts that we will be using to achieve the OBJECTIVE

Start – 10 minutes – Dynamic Warm up – drills including, but not only;

 Jogging on the spot with knees up or doing the same uphill

Jogging on the spot with heels kicking your butt or doing the same uphill

Stationary star jumps

Skipping involving jumping on 2 feet from side to side

Skipping sideways on one side and then the next

Legs apart and touching each toe with the opposite hand

Legs together just touching toes.

 

Workout (One of the Four) – 40 minutes

1. Interval Training (When we get fitter we use the same routine as above but just half the jogging time.)

 Simply and commonly known as “fart-leg” – what we do is, depending on fitness we use one of the following intervals;

 1 minute running as fast as you can, 1 Minute jogging overall a distance of 5km and we use the 5km time trial running route

Or 2 minute running as fast as you can, 2 minutes jogging using the same route

2. Strength Training

Using hill work, we run different distances and at different speeds up a hill to build strength from the pelvis and glutes.

Once our lungs get to popping stage we settle down with the core strength component, including;

Flat bridge

Lateral bridge

Glute and hamstring strength exercise

Hip flexor and pelvic core exercises – see the picture below

Hopping on one leg

Pillar marching, like skipping with knees coming up into chest

Lunging backwards and obliquely backwards

Titanic pose with one leg lifted out horizontally

Quad test strength test

Upper body strength exercises

 3. Speed Training

Using flat work, we run different distances and different speeds to build speed.

Once our lungs get to popping stage we settle down with the core strength component, including;

Glute and hamstring strength exercise

Upper body strength exercises

 4. Strength and Speed Combined

Suffice to say this is a bit of both of the above workouts.

 

Stretching: – 10 minutes