Maybe you are a true Middle distance runner which is why you are attracted to speed and dislike longer runs. If you get a chance next spring/summer why don't you have a go at both the 800 and 1500. Racing on the track is very different to road and park races. It can give one quite a buzz. It take s bit of practise to get the pace right for both 800 and 1500. Thank you for what you said about me above. To be honest it already seems like a distant memory!
I swear when I sunmitted the two posts about downhill running that neither
Chris's post or Colin's was there!
REPEAT THE PROCESS DOWNHILL
In a short time you will become accustomed to running comfortably down hill and then you can start to increase your speed. This where you can reverse the standard hill repeat process and jog easily up hill and then run fast downhill.
I???d pick a short hill that takes approximately 1-2 minutes to run down and don???t forget that on the uphill section this is a great time to focus on your form. I???d make the downhill pace faster than your steady run but in no way should these be fast and certainly never uncontrolled.
When you are comfortable with this as a session and are looking to move it on then a nice progression is to do more repeats or find a longer hill rather than by going faster or choosing a steeper hill. Running fast downhill involves a high degree of muscular co-ordination that takes time to develop ??? just like you can???t learn to juggle overnight! Having the confidence to run fast downhill comes with practice.
UPHILL AND DOWN DALE
When you have improved you skill level then you are ready to combine uphill and downhill repeats. Here I would run hard uphill then turn around and run hard downhill.
Jog slowly at the bottom for a time equivalent to the time it took for the uphill section and then go again. You might start by setting a time and saying I???ll do the repeat element of my run for say 20 minutes and then build up from there.
Remember you will be running downhill on increasingly fatiguing legs so be aware not to exceed your skill level and risk an accident or injury.
BUT I LIVE IN HOLLAND???!
Stairs can be a used if you don???t have access to a long downhill; try and find a staircase of a good length but a word of warning be careful!
Often, particularly US based coaches will use the stairs in a sports stadium to conduct this type of workout. Try conducting an interval type session as whilst this is a challenging workout the downhill portion is great for developing quick leg speed which is frequently essential when descending trails.
TEMPO RUNS ??? DOWNHILL!
A great session if you live in a really hilly or mountainous environment or are going to one to do some race specific training is to do some tempo running downhill. Again I would start by stipulating a time, say 15 minutes and running at a nice controlled tempo pace down hill.
Like a runner who learns to pace efficiently you will find that if you learn the skill of hill running and particularly downhill then in the second half of a race you will start to pass far more runners than are passing you and you will have an increased ability???or is that a skill to be able to run all the way to the finish, AND be able to walk downstairs at work the next day!
I thought this to be a good article to share:- it 's long so I may have to take up a few posts to deliver it all.
Having completed the Comrades Marathon in both the up and down directions, I know all about running down hill.
Even in the ???Up Run??? at Comrades there is a significant amount of downhill. It is in these downhill sections, of particularly ultra marathons, but also hilly marathons where a runner can either gain or lose a lot of time depending on the training conducted and also the level of race specific strength and conditioning.
It is common place to hear of runners incorporating hill repeats as part of their training ??? these are invariably up-hill repeats and often the advice is to walk back down. That is very specific training for running uphill and then walking down so if you intend walking downhill in your races you are doing the correct training. It is my experience that very few runners particularly target downhill running but if you want to be proficient at running downhill then you should.
Running Downhill Technique
Any skill can be defined as an ability + technique. Running downhill is a skill that, whilst some will possess an innate ability for, the good news is that if you do not have that inbuilt aptitude, you can train to improve it.
Even if you are a natural mountain goat, downhill running places a significant load on the legs which unless you have trained appropriately for then this eccentric loading will take its toll on your quadriceps and will result in an inability to move efficiently.
So if you are embarking on a hilly marathon or a hilly ultra then I???ve probably gone some way to convince you that some downhill training is necessary. However, downhill training proves useful even if your race is flatter in nature. You will find that by incorporating downhill running in training that you will provide a stimulus to provide sport specific strengthening to your legs so they won???t suffer the same damage in the latter stages of a race.
Often it is this lack of strength endurance that sees runners unable to maintain race pace instead of slowing or even walking and missing out on that goal time.
GETTING STARTED WITH HILL RUNNING
If you intend to incorporate some downhill work into your training regime then there are some considerations you may wish to make. I have mentioned, and you will potentially have experienced the effect that eccentric loading has on your quads ??? it hurts ??? and can hurt lots. Your work colleagues will enjoy this as you walk backwards down the stairs the following day!
So you should build gradually and like any strength type work, you must give your muscles time to recover and adapt. A good place to start if you have never conducted hills or hill repeats of any nature into your training regime is to begin to just incorporate running a hillier route or deliberately adding hills in your normal runs until your legs can handle the increased load without any extra post run soreness.
STANDARD HILL REPEATS
If you are already using standard uphill repeats as a session then instead of walking or jogging back down take a short recovery at the top of the hill then run back down.
When running downhill concentrate on running easily, gaze naturally ahead and don???t look down at your feet and take short strides. Try and land softly and lightly with each stride rather than over striding and pounding your heel into the ground. At this stage you are not aiming to run fast downhill you are just running comfortably.
Remember a skill is an ability + technique; this is technique work you are doing.
not good news Scott. But at least you have a diagnosis, runners have come back strong from worse injuries than this. No reason why you won't do so too. I think if you can get the scar tissue broken down that this will hasten your recovery. When do have your next appointment?
Let's hope all will work out re your strong interest in joining an army.