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Regular advice on running and RunCoach
Topic: TrainingThe new items published under this topic are as follows.
Posted by: pshields on Monday, February 21, 2005 - 04:23 AM 3526 Reads
Marathon Training-The Boston Qualifier (Part 2 of 3)
Posted: February 12, 2005
By Jon Sinclair and Kent Oglesby
For many runners, the qualifying times necessary for entry into Boston represent a significant hurdle. Our purpose in these articles is to give you the training information you'll need to achieve a qualifying time. In Part 1, we covered some of the basic considerations for choosing a marathon, and we discussed the beginning phase of training, aerobic conditioning. We also emphasized the importance of developing a plan based on a timeline anchored by the marathon where you plan to qualify. Your training plan should represent an adequate length of time to allow for all phases of training including a tapering off effort in the last few weeks prior to the race. While we recognize that there are numerous articles touting a minimalist approach-"10 weeks to your best marathon" or "do a marathon on 30 miles per week"-we feel that anything less than 12 weeks with at least four or five weeks of 45-50 miles per week will likely be inadequate for most people attempting to qualify for Boston.
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Posted by: pshields on Sunday, February 20, 2005 - 04:05 AM 3807 Reads
Marathon Training-The Boston Qualifier (Part 1 of 3)
Posted: January 13, 2005
By Jon Sinclair and Kent Oglesby
From beginners to elite runners, the lure of the marathon is as strong as the day after Frank Shorter won the Gold medal in the 1972 Olympics in Berlin. During the running boom of the '70's, through the golden years of American road racing in the '80's, U.S. marathoners like Bill Rodgers, Joan Benoit Samuelson, Kim Jones, and Alberto Salazar added momentum to the marathon's popularity. Today, the challenge of running a marathon continues to intrigue a nation that is otherwise largely disconnected from the sport of running.
What Makes The Marathon Unique? Recent emphasis on the marathon as a fundraising event for various charities has revitalized its popularity by introducing it to many participants who've not evolved through the various stages of distance running that should preface the marathon. While many novice runners are training to just finish a marathon, qualifying for Boston still represents for many the pinnacle of recreational marathoning. We coach many runners whose ultimate goal is to achieve this standard. With a quality marathon as a goal, the physical and mental focus is qualitatively and quantitatively different than for shorter races. Before beginning a training program, it's important to consider the developmental aspects of such a program. Any runner, whether in his/her 20's or 60's, should approach a quality marathon with an extended program of training, which might be years in the making rather than weeks or months. If the athlete has completed only 5K and 10K races, an appropriate first step would be to develop a training cycle that would prepare a runner for a race longer than 10K: for example, a 10-miler or a half-marathon. Once a runner has experience with longer races, it might be appropriate to then turn his/her focus to the marathon.
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Posted by: pshields on Saturday, February 19, 2005 - 04:16 AM 1842 Reads
Many uses for old running shoes
February 15, 2005
A great runner once said that the best way for improvement is to "remove the rubber from the bottom of your running shoes one molecule at a time." The more rubber you can wear off the bottom of your shoes while running, the better you might become.
Being a runner for many years since the mid-1980s, I have probably been through more pairs of running shoes than many people will ever own in a lifetime -- all types of shoes that is. And, I am not alone.
Most serious runners who run and train throughout the year will go through several pairs annually. It is recommended to replace a pair after just 300-500 miles have been run on a pair to avoid injury.
A runner who trains 20 to 30 miles per week can go through a pair in only three or four months. A high-mileage runner who runs as high as 100 miles per week can go through them even faster.
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Posted by: pshields on Friday, February 18, 2005 - 04:07 AM 956 Reads
Running 101 - Why Run?
The Running Community
The benefit of a community and culture all your own is one of my favorite things about running. Competition, the friends, and the atmosphere of friendliness (even during competition) are all things that the running community can provide.
Whether it be a miler or a marathon, the enthusiastic, welcoming atmosphere of most races is a welcome benefit of the running community. Many races welcome the newest runners to elite runners, all ages, and all speeds. Some races even have large parties after the finish, but most at least have music (sometimes live) playing and food and drinks. All races have camaraderie though, and that's the most important aspect. Whether you compete with yourself or others, whether you place or just try to finish, races can bring many benefits to individuals.
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Posted by: pshields on Thursday, February 17, 2005 - 09:02 AM 1046 Reads
Staying fit and having fun, too
By KEVIN TRESOLINI
Mike Crampsey of Hockessin hates the monotony of running, but loves the benefits to his cardio-vascular system and how it helps him keep weight off.
So he has found a way to run without being so mindful that he's actually doing it.
Crampsey, 46, referees soccer all year - outdoors in the spring, summer and fall and indoors in the winter.
That's a lot of games - more than 200 annually - but also many miles run.
"I'd say I easily run five or six miles for some of the higher-level games with 45-minute halves, such as the summer adult leagues," said Crampsey, a lab associate at the DuPont Experimental Station. "It's sustained and it's not the same type of running all the time, which makes you stronger. You're doing some lateral movement, you're running backward. It's not repetitive, all in a circle.
"And you lose weight like crazy. I never gain any weight," added Crampsey, who is 5-foot-10 1/2 and weighs 160 pounds.
Such running is often called "virtual mileage," because it's not measured in the traditional sense.
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Posted by: pshields on Thursday, February 17, 2005 - 02:28 AM 1142 Reads
Movement Training As Important As Strength Training
14th Feb 2005
It's dark. It's cold. Let's admit it -- it's tempting to hibernate in winter.
If you tend to take cover in the cold, consider doing little indoor workouts -- like walking stairs briskly or doing dumbbell curls with a half-gallon of milk -- as a way to outwit injuries and heighten performance once it's warm enough to venture outdoors. So- called "functional training" doesn't take a lot of time or require a gym.
Every active person wants to get stronger. But coaches say strength alone does not translate to power, efficiency or injury prevention. To avoid injury, it's important to stay active by working on stamina, core strength and balance during the off- season.
The key is doing exercises based on the demands of a specific activity.
For example, climbers would work to build suppleness, flexibility and functional strength while minimizing muscle size. Backpackers or hikers would work large core muscles, torso and legs to build strength endurance. Runners work on core strength and speed.
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Posted by: pshields on Monday, February 14, 2005 - 04:06 AM 1260 Reads
Body type impacts weight gain, health
By Kate Blout
February 03, 2005
Genetics undoubtedly impact a person's shape, but body type, size and weight aren't simply predetermined at birth, according to two Western Michigan University health and exercise experts.
"It's not destiny; it's the way you're prone to gain weight," said Brooke Joyce, a Zest for Life graduate assistant and personal trainer at the Student Recreation Center. "Some people gain weight in their lower body, some gain weight in their upper body. It's where you hold your weight. You have to be willing to step up to the plate and change it."
Different body types
There are three main body types -- endomorph, mesomorph and ectomorph -- and they range in extremes.
Each person's basic structure will always remain about the same.
"It's genetic, so you can't really change it, but you can affect it," Joyce said.
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Posted by: pshields on Sunday, February 13, 2005 - 04:59 AM 903 Reads
Sharpen Your Brain, Train Your Body
Health & Body
Having a hard time with your fitness, dance or wellness goals? Start by focusing on these mindful steps to making your fitness, wellness, or dance dreams a reality in 2005! We are here by your side every step of the way, to help guide you towards achieving your dreams, to inspire you to be the best that you can be. Let's strengthen our minds and stimulate great new beginnings to the wonderful journey that this year will bring!
1. Make time for wellness and exercise. Making the time for exercise seems impossible for some people and incredibly easy for others? Let's face it, we are all busy, but what accounts for this difference? The answer is simple. Those who set aside time for exercise and/or dance, guard that time and keep the commitment. They incorporate it into their daily lives by thinking of it as an appointment - an appointment that they make and must keep. If you are having trouble staying on an exercise schedule because other events are always arising, it may help to really make it clear to yourself and to others that this time is an important time that you require for your own well-being. It is also helpful to try incorporating exercise into your life as much as possible, for example, taking the stairs instead of the elevator. Every little minute counts and adds to your overall health and wellness.
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Posted by: pshields on Saturday, February 12, 2005 - 05:01 AM 1194 Reads
Marathon Preparation - Practice Makes Perfect
Posted: February 8, 2005
By Claudia Piepenburg
It's a good idea to do a trial run a few weeks before your big race on the race course or a simulated course -- this is particularly important for a marathon.
Do a trial run on the course if your race is local. If you're gearing up for a marathon, run just the last 10-12 miles. The purpose of the trial run is to become familiar with the course. You don't want any surprises on race day! (Like a mile long hill at the 20-mile mark of a marathon or a hairpin turn you weren't expecting.)
If the race is out-of-town you have two alternatives. Get a course map indicating elevations. Most races, marathons in particular, publish course maps on entry forms. Course maps are also usually published online. Contact the race director if you're having trouble finding a map. Once you have the map find a course near you that's similar. If you live in a part of the country that's flat and part of the course is hilly, you'll have to improvise ? try running the route on a treadmill. On the other hand, if you have the time (and money!) to travel to the race destination city a few days early, you can practice on the real thing!
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Posted by: pshields on Friday, February 11, 2005 - 04:25 AM 1148 Reads
Arch only one factor in choosing running shoes
Thursday, February 10, 2005
Amanda Weiss Kelly
Dear Jock Doc: My daughter is a cross country and track athlete who has flat feet. Should we be looking for a specific kind of shoe for her? -- Inquiring father
Dear Inquiring father: There are a few factors you should consider when looking at running shoes. The first is the type of arch the runner has. Keep in mind that you should always look at the athlete's feet while he or she is standing when evaluating whether they have flat feet.
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