One Work­out

Stay Mo­ti­vated with Nat­u­ral Pac­ing

Canadian Running - - DEPARTMENTS - By Emily and Matt Setlack

From the mo­ment my foot hits the ground and I’m on the trail, I feel free and re­laxed. Like an ex­plorer dis­cov­er­ing the quiet paths and trails that weave and wind, leav­ing busy roads and pave­ment be­hind. Trail run­ning is like spend­ing a day in a mu­seum, it’s my chance to see our beau­ti­ful world from a dif­fer­ent per­spec­tive. I love that each day changes the trails, a blan­ket of fresh snow, mud in spring, sand in sum­mer. It’s in­vig­o­rat­ing and I love ev­ery step of it.

This is one our favourite work­outs that coach Matt Clout at West Coast En­durance will have us do. Early in the sea­son, I will do it on a rolling farm field or trail and move to the track as I get closer to big races and aim to sharpen speed.

Find a trail that’s not too rough, for­get about pace and fo­cus on your ef­fort. With all of the twists, turns and rolling ter­rain, hit­ting pace can be unattain­able. That’s the beauty of trail run­ning, it forces you to let go of pace and time ex­pec­ta­tions and en­ables your body to nat­u­rally feel and sync with the ap­pro­pri­ate pace. Lis­ten to your body and find a good rhythm and let it roll.

The goal of this work­out is to keep the three-minute ef­forts “com­fort­ably dif­fi­cult.” No strain­ing, but a hard ef­fort. Fo­cus on steady ef­forts with a short and quick stride go­ing up­hill and a smooth, f low­ing stride on the down­hills. Use the turns to your ad­van­tage and fo­cus on round­ing them with a slight ac­cel­er­a­tion.

ABOVE Emily Setlack run­ning in Red Rocks, Nev.

Newspapers in English

Newspapers from Canada

© PressReader. All rights reserved.