Neuromuscular fitness

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Captainblood
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Neuromuscular fitness

Post by Captainblood » Fri Jan 10, 2014 11:26 am

Was re-reading some sections of a Brad Hudson book and he talks about identifying your primary weakness:  aerobic fitness, neoromuscular fitness, or specific race endurance.  When I first read "Run Faster" I realized I was the poster child for lagging neuromuscular fitness.  Speed workouts were challenging, I was very weak on hills, my legs would be a factor on threshold workouts.  I also had a lot of muscle and tendon soreness.  And sometimes during races I would fall into a comfortable pace behind another runner.  I wasn't laboring, but when it got time to pick up the pace and chase a runner ahead of me I didn't have the get-up-and-go.  I would finish a race and feel it wasn't so bad -- maybe a 9.

My philosophy is to identify weaknesses and address them.  So over the past few months I have done a lot of lower body weights, corework, hill sprints, and strides.  I can tell I have improved quite a bit.  Now when I am tiring on a run instead of gutting it out and relying on my lungs to carry my legs I can focus on keeping my form and I feel like my legs are carrying me rather than just along for the ride.

I have increased the number and duration of my hill sprints (which I believe this board would call hill charges) on some of my recovery days to eight 20 second hill sprints up a 6 degree hill at 6:00 pace.

Should I gradually continue to increase the time until I am at 30 seconds per sprint?  Or should I now focus on increasing my speed (6:00 pace is my 5k race pace)?  Or should I increase the grade of the hill (the beauty of a treadmill)?  Or continue to tack on hill sprints until I reach 10 or 12?

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