Her Trails 100km

WEEK 9

OBJECTIVE

This weeks video is by our meditation expert Kat John. She will explain and then guide you through a meditation that will support you if you have "fallen off the training bandwagon" (whatever that may mean to you). This weeks objective is reconnecting to the power of mental visualisation. Which has been proven to improve performance through evidence based research. This week, we would love you to dip your mind into some visualisation practice that might help you both in the lead up to and during your event. For further expansion on these points - please refer to your weekly email. 1. Be specific and detailed When visualising your run, be as specific and detailed as possible. 2. Visualise the good and the bad Visualise positive and negative scenarios. Imagine yourself working through those challenging moments during a run. This way, if they occur, you’ll know exactly what to do and be confident you can work through them. 3. Boost your confidence Another advantage of visualisation in training is the opportunity to boost your confidence. It’s been well documented that high confidence correlates to an increased level of performance. 4. Mentally recount your training If you find yourself getting nervous before a run or difficult stretch of trail (like a long hill climb), start thinking back to all the great workouts you had during your training. Think back to that great hill session you did, or visualise your last successful run.

TRAINING LEVEL CHART

Reference this training level chart to help you understand your efforts for each training session.

LEVEL 1- 3

EASY RUNS/RECOVERY

LEVEL 4-5

MODERATE

LEVEL 6

GOAL RACE EFFORT
[aka HALF MARATHON PACE]

LEVEL 7-8

THRESHOLD
[aka 5KM/10KM PACE]

LEVEL 9-10

STRONG SPEED
[AKA 1 MILE – 400M PACE]

DAY ONE

BASE MILES

30 minutes @ Level 1-3

Intention: Play – find a fun trail and just have fun and keep it easy 🙂

DAY TWO

DAY 2 - WEEK 1 STENGTH PHOTO (LANDSCAPE)

HILL STRENGTH X STRENGTH

Hill Strength

15 minutes @ level 2

then

1 minute hills @ level 8

1 minute @ level 2

8 rounds

then

10 minutes @ level 2-3

Note: Focus on knee drive and finding power from your glutes.

Strength

DAY THREE

BASE MILES

30 minutes @ Level 1-3

Intention: Form focus – eyes up, chin down

When fatigue kicks in on the run or we are working hard with our breath, the first thing we often is raise our chin or extend our neck forward and out. Leading with the neck is will create more work for your body, can restrict your breathing and put significant strain on your neck that may lead to injuries. In fact, having your head not stacked above your neck, above your shoulders, adds about 5kg of strain to your neck muscles and joints.

So, for this run, we would like you to focus on adjusting your gaze so that you aren’t looking down at your feet or up at the sky, but rather looking directly ahead, or at the ground about 5 meters in front of you, Keeping your gaze ahead helps your chin stay in a neutral position and this will support you to breathe easier and avoid unnecessary neck pain and strain.

DAY FOUR

SPEED PLAY & FLOW

Speed Play (AM session)

10 minutes @ level 1-3

THEN

5 minute effort @ level 7-8

1 minutes @ level 1 ( or standing rest)

X 5

THEN

10-15 minutes @ level 2

Note:

Yoga

DAY FIVE

ACTIVE RECOVERY

30 minutes

This is not a run! During this 30 minute session you can walk, cycle, swim, row, mobility or use a elliptical machine. We want your body moving at a low intensity for an active recovery session.

DAY SIX

LONG RUN

2:15 (135 minutes) @ level 4

DAY SEVEN

REST DAY 🙂