Two Gold and ten medals in total at the Olympics for SA and one new 400m World Record for Wade Van Niekerk. Unfortunately our Walkers were less successful, despite their guts and determination to hang in there and fight to finish their respective races, unlike almost half of the entrances that decided either not even to start, throw in the towel and not finish, or being DQ’d.
Conditions must have been rather bad, going by Marc Mundell’s time, around a quarter of an hour slower than his best and Anel Oosthuizen’s time of 1:45:06. Achieving final positions of, Marc 38th, Lebogang Shange 44th, Wayne Snyman 58th in the men’s 20km, and Anel 63rd in the Ladies race.
It would be great to know how and what the winners coaches coach and share that information with us, in order for us to make much needed progress in our further development and advancement in the sport we love.
Saturday 3rd September is GP time once more at Youngsfield with the 30km start at 07h00, 20km 08h00, 10km 09h00 followed by 5km and shorter distances for the youngsters. The forecast says it will be 20 degrees and fine with 15km wind blowing from SSW. We have been blessed weather-wise this year in three GP’s, and this fourth one should be on a great day again once more. Let’s hope Octobers SA Champs will be equally fine.
The session for this week.
- Warm up. Make it good and don’t rush it.
- 100/100m (3 laps) alternate easy bends and gradually faster straights. (Last 100m top speed).
- 5x100m sprints, with 30 sec. rest after each.
- Pacing 400m’s. Race-pace. Rest 2min. after each. 8 to 15 repeats, pending your race distance.
- Warm down 3 laps at 50/60% followed by 10 min. stretching.
A few weeks ago I mentioned the importance of having strong foot muscles and those around the ankles. If they are week and underdeveloped, feet tend to get tired and begin to slap and flatten out very quickly especially towards the end of a race. It also increases the chance of “bent knee” ruling from judges. Strengthening and stretching these minor muscles will help with a stronger heel plant, more controlled roll-off and stronger push-off, and looking “more legal”. One suggestion I made was making use of a tennis ball, rolling your feet while watching TV, or sitting behind your desk writing emails etc.
Here is another great way to help you make your muscles around feet and ankles stronger. This is what to do. While barefoot, sit on a chair and put one leg over the other. Slowly spell each letter of the alphabet with your toes. Repeat with the other leg. You will soon reap the benefits of doing this exercise.