Weekly Coaching Journal: Week 3
Hello, this is Coach Song!
Today, I would like to share my coaching journal for the third week of January.
I skipped the second week for self-reflection!
The reason is that there were no photos or videos due to the freezing cold with a felt temperature of -18 degrees!
I was busy taking care of the Banana family...
For the third week, I focused on aerobic training to prepare for completing a marathon.
I engaged in a type of aerobic training called time runs!
What is a time run?
A time run is a training method where you run continuously for a set period of time.
The key point is maintaining your running based on time (minutes) rather than distance (km)!
Through time runs, you can improve:
- Endurance
- Rhythm and pace perception
- Mental strength
These three aspects are the main focus, and the training aims to build a body that can run for a long time without breaking down, rather than just running fast.
Unlike jogging during the week, time runs are a focused training session that requires sufficient recovery afterward!
Despite my concerns about the relatively few members in the Banana Sports Songdo group, everyone managed to complete the training, which made me proud!
The 100-minute time run training consisted of a 30-minute warm-up followed by 70 minutes at a personal pace.
I set a pace that was sustainable for the entire 100 minutes, focusing especially on the rhythm of my landing and arm swings to enhance my bodily awareness.
Have you heard of mobility exercises?
Mobility exercises are a type of dynamic warm-up that expands the range of motion in joints and muscles through movement, rather than just stretching!
Typically, runners warm up their bodies with stretching before running, but static stretching is much more beneficial after running.
Before running - dynamic warm-up
After running - static warm-up
It's essential to check if you can move well before you run!
Unfortunately, I don't have photos or videos of the mobility exercises...
Coach Olivia was away training national youth athletes, so I had to do it alone!
While planning the training, I visited Sunrise Park for the first time, and it was a great place to run!
There are plenty of spots to train along the way, and I found many ideas flowing!
I think it will be a cherished location for me moving forward.
On Sunday at 7:30 AM, I saw several people running, and they seemed to be part of a running crew!
I hope you will take an interest in the Banana Sports Songdo branch!
I enjoyed a banana after the workout, and we took a group photo, even though there were only a few of us.
Dreaming of the day when we become founding members...
I will work hard to run more with my two feet!
And I even had a recovery meal of bean sprout soup!
Thus, the third week's training has concluded!
We are not just learning to run!
We aim to create an environment where you can engage in running habitually, friendly, and sustainably.
This is Banana Sports Songdo!
Banana Sports Songdo Branch Operation Guide
Location: Incheon Songdo Area
Time: Every Sunday at 7:30 AM
Target: Beginners to Intermediate Runners of All Ages
If you have started running multiple times and stopped, feel unfit and afraid of exercise, or if you are a beginner runner, we welcome you!
We are looking forward to seeing you!
Source :https://blog.naver.com/mimjiya/224154864077
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