A few posts back I made mention to shortening workouts to keep quality high while reducing load on back muscles, well this has evolved over the weeks taking the focus off the actual running and skiing and putting it squarely on the strength aspect of training.
At present each workout starts in the gym with a few key exercises focusing on functional movement followed by a very short period of running, finishing off with a final round of strength.
The functional strength involves a few key olympic lift styled low rep movements working max weight possible with good form and quickness.
It is early days but the the strength has allowed some very strong workouts with a shift to stronger technique allowing faster speeds with less effort than in the past when I used to muscle through to attain desired speed which would compromise back stability and quick loss of speed.
With strength levels increasing the speed is easier to attain and can be maintained longer, the long term goal will be to have the speed last longer but for now the main focus is strength and increasing speed.
Passionate runner and nordic skier who happens to own a run & ski shop!