Posted: 21/11/2014 at 22:40
Brian, damn man, that is the worst hammy injury I've seen. My Dad slipped while bowling once and his was nasty, but you take the cake. Gutted for you. I don't understand these cruel twists of fate. Here's hoping it's less severe than it looks. Let us know how you progress.
Speaking of bad breaks, good to see you back in action finally Tek! You've been dealing w/that for a while now so glad you are out there running again.
Andi, for striders, I just try to find some telephone poles. In the US, they are spaced about 50 meters apart. So sprinting for 2 of them will give you your ~ 100M strider distance. To do these, be sure you've warmed up well for a mile or 2, then start by gradually building up to nearly full speed and then once you've gotten there just "float" at that top end speed for the rest of the distance. You don't have to run as fast as possible, but fast nonetheless (not sure how to describe this effort). These will probably feel awkward and uncomfortable at first, but soon that will change. Focus on very fast cadence and good form above all else. Don't overstride...just fast, happy steps. If done right, you'll be surprised at how fast your cadence will be (if you have a garmin that can measure cadence with foot pod it can give you some more cool data that you crave!). Your HR should quickly climb to about 78-83% by the end of one of these (and depending your fitness, can go even higher which probably isn't optimal). After each one, just slowly jog until your HR is back down to 70% or lower...once you get there off you go again. Rinse and repeat. Maybe shoot do to 4-5 at the beginning. Then increase from there. I find 7-10 is a good number once you are used to them.
So far this week I've done 10M, 7.5 w/ 7 striders, 7.5, and 9.25 today. All easy efforts and legs feeling pretty good. Will shoot for 12-14 Sunday to cap off my first proper mileage week in a while.