Red Hook Crit

Definitely the race I look forward to the most during the year. Not many races (anywhere) allow you to attempt a 4 lap 1.25km race course with 180 degree hairpin turns and multiple ‘S’ corners throughout each loop.

For all intent and purposes it is a 5K just like any 5K is, 5,000 meters is 5,000 meters so the distance you are covering does not change. The fun part becomes all the turns and how it affects your pace.

Now normally as a runner you are moving in a very linear (straightforward) direction at almost all times of any race. Very few races have any other components of movement in it, this 5K contains both acceleration, deceleration and change of direction in it through each turn.

In my previous blog I listed different types of running workouts and by choosing this race you have added in one more… Multidirectional

These components are a completely different skill set and something most runners lack so building them up over the course of a few workouts will greatly improve your time. Through each turn you will be slowing down as you enter it (deceleration), going through the turn (change of direction), and then speeding up out of it (acceleration). 

It is easy to add these components into your training plan, all you have to do is spend 5 minutes after your run or workout and complete these following workouts…

Figure 8 Running:

Find two trees or objects and run a figure 8 in between them, always making sure you are going clockwise around one tree and counterclockwise around the other tree, always accelerating out of the turn.

Think of these like mini speed workouts, shoot for 5 reps of :30 seconds, you can alter of course on your ability but to start less is more.

Shuttle Runs:

Find two trees or objects and run back in forth between them, do not circle around them, just stop then cut back and run towards the other tree and repeat, accelerating out of each turn

NOTE: always make sure to cut facing the same direction in order to work both right and left sides of body

Think of these like mini speed workouts, shoot for 5 reps of :30 seconds, you can alter of course based on your ability but to start less is more.

Andy wegman

@AWEGMAN_MSATC