The Flamboyant Workout

Ed -

While trolling the web for training articles on running (no, seriously) I came across one from 2008 written by a guy named Ed Eyestone (no, seriously) for Runner's World.  "Build Strength With Plyometric Drills."  Plyomahwhat?

Plyometric.  They're sort of jumping drills.

In the article Ed added some hurdler workouts to the training of a 1500 meter runner who was going to run his first steeplechase.  I've never run one but always wanted to.  The typical steeplechase is a 3000 meter race involving 28 barriers, hurdles and big old wooden beams, along with 7 water jumps.  Aha! You say.  Every one's seen pictures of runners jumping over that big barrier and landing or falling in the water.  Totally cool.  Well, they did these drills and the guy did fine in his steeplechase, but got a big surprise gain in his 1500.  He'd found a way to get even more speed because of the increased spring power in the legs used for taking off and landing.  He goes on to say that studies have shown that improvement can be as much as 8 percent or 96 seconds off of a 20 minute 5k.  A minute and a half!

Had me hooked so I read the drills and created my own workout that I do once a week or so on an easy day.  There's one drawback, though.

This is the goofiest, lamest looking thing you'll ever do as a runner.  Except maybe run a 10K wearing a tutu on a dare.  Which I've done also.

Here's my workout which I do at a basketball court at 5:30 in the morning so no one's around:

Two legged hops

I stand in front of one of those metal benches on the side of the court and jump up onto it trying to land lightly and stand all the way up.  10 repeats.

Bounding

Now I pretend there are tires about 8 feet apart or so down the length of the basketball court.  I leap from one "tire" to the next floating then springing quickly up.  The object here is to hesitate in the air and bounce of the ground as quickly as possible.  I do this up and back the length of the court.

One Legged Hops

Back on the starting end of the court I hop on one foot from the edge of the court, across the short side to under the basket then switch feet.  Usually takes me 6 hops each foot.  At the other end I turn around and repeat the maneuver.

Skipping

Now I head back down the length of the court but this time I skip trying to get as high as I can, holding my Captain Morgan pose in mid-air.  Like with Bounding I try to minimize the time on the ground and maximize my air time.  Two lengths of the court and I'm winded.

I had to come up with something to do besides just rest in between so now I do a core plank set as my "rest."  I get to the end of the court and assume the Plank position and hold that for 30 seconds.  Then I switch over to a side plank doing some yoga pose I saw a picture of once but have no idea what it's called.  You know where your on your side, holding yourself up on one hand extended and the other hand is palm open and reaching for the sky?  That one.  It's hard on my shoulders but I like the effect it has on my abs.  Then I switch to the other side for another 30 seconds.

That minute and a half of holding my body straight gets my breathing back down but also strengthens my core really well which I'm told helps running, too.

Then I repeat the whole thing again, and now I do 4 sets of it.

Looking ridiculous the entire time.  It's been suggested I wear brightly colored leg warmers and a matching headband for this thing.  I'm quite sure some of my Gay friends would think I'm making fun.  Or maybe they'd just say, "Sugar, you can NOT pull that off. Stop it now and get off the bus baby."

But here's the thing . . .

My best 5K last Summer was 21:13.  Then I went into a phase of these drills, lots of heavy squats, and just long slow runs 2 to 3 times a week.  In November I ran a 20:50.  Started my speed work training for the 1500 in January and this spring I ran a 19:04 on a short course that worked out to about a 19:30 or 35 for a full 5K.  18's here I come.

Tutu and all if I have to.