Join my Master’s Women’s Team that will compete for fun and glory at the USA National Cross Country Championship, right on our home-turf in Boulder, on February 7th! Group currently forming; call for details.
I take a long-term approach informed by my coaching certification through the Lydiard Foundation; every type of training has it’s place in the cycle of breaking down and rebuilding, which is endurance training. Self-care and greater performance are encouraged through teaching of CFR (see “CFR on this web-site).
One-to-One-Local: 12-24 week program: In-person, coached workout with Melody each week and training plan. Email as needed. Cost: $270/month.
One-to-One-Remote: 12-24 week program: Once/week check-in by phone and training plan. Email as needed. Cost: $180/month.
Bare-Bones: Training plan only. Email at finish of Goal Race required, to let Coach know how it went! Cost: One-time, $250 for initial one hour phone consult + written program.
“Strides:” A stride is done before a workout or a race to get an athlete supremely warmed-up and prepared for the burst of speed you will employ once the interval or race begins. Run 80-100 meters, building up to top speed by the halfway mark, and cruising at that speed through the finish. Recover fully, then do it again. each one, focus on a body part to relax: neck, shoulders, etc. Use these mental cues: “Run tall,” as if someone had a string attached to the back of your head and gently pulled straight UP, bringing length through the back of your neck; “Lift your sternum and lead with your pelvis,” and you will find that the neck relaxes and lengthens as a result; “lead with your knee,” “relax your hands.”
Enjoy running at top speed for a short time. Strides done after easy runs will also encourage quick turnover, helping to develop leg speed in an efficient manner.
Do these BEFORE working out or racing, as an alternative to static stretching. Dynamic drills help recruit all of the muscle groups, giving balance and efficiency to your stride.
Straight Leg March:
Opposite hand to opposite toes, kick one leg out straight in front of you, while the opposite hand comes to meet it’s foot. Fire the hip flexors in front to LENGTHEN the Hamstrings in the back.
Stand with feet hip width apart. bend down to touch your shins or toes sticking tail bone up towards the sky. Walk hands out until you are a flat plank and to the point that if you went any further, you would fall onto your belly. Hold there, using your core and arm strength and count to 10. Inch your toes back towards your hands, allowing your tailbone to rise straight up toward the sky, your shoulders to soften and your neck to lengthen. Repeat three times. This will warm up and turn on your CORE and lengthen the hamstrings.
If you would like to work with Melody CONTACT or call her at 303.818.8063