Regular advice on running and RunCoach
- Wednesday, January 28
- Long-distance running (1026)
- Tuesday, January 27
- The Art of Movement (340)
- How I qualified for the Boston Marathon (539)
- Friday, December 19
- Running a marathon: Advice from a veteran (305)
- Thursday, December 18
- Do you need a running coach? (4373)
- Monday, December 15
- Five common mistakes marathon runners make (208)
- Monday, December 08
- Thursday, December 04
- Wednesday, December 03
- Dealing with injuries (133)
- Saturday, November 15
- Off Season Intervention (Part I): Fitness is in Your Muscles, not the Cardiovasc (212)
The new items published under this topic are as follows.
Posted by: pshields on Saturday, November 22, 2003 - 04:01 AM
High-speed running tests are excellent predictors of marathon finishing time
How can you predict your performance in a forthcoming marathon? And how can
you measure improvements in your fitness if you are not racing regularly? The
answer, dear reader, is to work out your 'critical velocity'! What's that?
Another sophisticated performance variable to deal with - just when you were
finally getting comfortable with the intricacies of vVO2max, tlimvVO2max, and
lactate-threshold running speed?
Posted by: pshields on Friday, November 21, 2003 - 04:59 AM
Posted by: pshields on Thursday, November 20, 2003 - 03:54 AM
Improve your anaerobic threshold and VO2 max
the Running Coach
Having just read a Runner's World article recommending a mere 3 minute warm
up on the treadmill before increasing the gradient, I just had to use this
up-coming extract from 10K & 5K Running Training & Racing to help you
avoid Achilles tendon injuries and shin splints. The Achilles and shin muscles
are renowned for needing long warm ups; they are two of the last running
structures to be ready for quality running or for up hill running. Considering
how essential they are for any running, even if you've just done 20 minutes on
an elliptical trainer at a variety of gradients (after warming up of course)
you'll still need to transition to running over 10 minutes, or one mile.
Stroking the treadmill gently with your soft feet after 8 or 10 hours of desk
work? 15 minutes or 2 miles is prudent before meeting your first hill challenge.
Born more than 40 years ago? Add another 5 minutes to your warm up. All of you
should do a couple of Achilles / calf stretches for each leg before upping the
Posted by: pshields on Tuesday, November 18, 2003 - 05:13 AM
Posted by: pshields on Monday, November 17, 2003 - 04:08 AM
Exercise expert offers fitness advice for new AF test
by Anthony Cook
14th Medical Operations Squadron Exercise Physiologist
COLUMBUS AIR FORCE BASE, Miss. (AETCNS) -- Preparation is important for the
new Air Force fitness assessment, especially the 1.5-mile run.
People who are just getting started with a running program should consider
their current fitness and best starting point, exercise gear and workout options
to best prepare them for the new assessments that begin in January.
Choose the correct starting point for yourself. If you aren't exercising
regularly, ease into it. Walk and exercise regularly, such as 30 minutes three
times a week.
Posted by: pshields on Sunday, November 16, 2003 - 04:50 AM
GPS for runners keeps a good pace
By ANICK JESDANUN, Associated Press
November 10, 2003
NEW YORK - Along with packets of barely edible energy
gels, I carried a training buddy while running this year's New York City
Marathon: a satellite-assisted system for tracking my pace and mileage.
Over the past six months, I've logged nearly 600 miles in four states,
Washington, D.C., France and the Netherlands, training with a Global Positioning
System transceiver strapped around my arm and a companion digital watch around
The Bodylink System, from Timex Corp., comes with a 5.3-ounce transceiver made
by Garmin Ltd. The GPS unit tracks and calculates where I've been and sends an
FM signal to the Timex watch, which displays how far I've gone and how fast - or
slow, as may be the case.
Posted by: pshields on Saturday, November 15, 2003 - 02:13 PM
Maintaining Training Adaptations During the Off-Season
Written by: Bryan C. Bergman, Ph.D.
Many athletes are taking a break from training in the current off-season, as
the competitive calendar ends in October or November. Even the most elite
athletes take a break from the rigors of in-season training. However, how long
should that break be? Should athletes perform other types of activity to
"stay in shape" during the break? How much of fitness will be lost if
from a 1, 2 or 4-week break? These types of questions are vital for an
off-season training program, as the current off-season is where next year's
success will largely be determined. Take Jan Ullrich as an example - what does
he do in the off-season? Clearly, not enough - and his performance every season
is hampered by an unorganized off-season.
Posted by: pshields on Friday, November 14, 2003 - 04:14 PM
Posted by: pshields on Thursday, November 13, 2003 - 08:23 AM
Older Athletes Test Their Stamina
Wednesday November 12, 2003 6:31 PM
By MICHAEL VIRTANEN
Associated Press Writer
SCHENECTADY, N.Y. (AP) - Rita Evans took a breather from her workout in the
Union College pool and chuckled about her early experiences at national
``Those Olympians, they wouldn't talk to me,'' said Evans, a relative upstart
when she started racing at 75. Within a few years, she was winning national
titles and they knew her name.
``When I got good, I got good fast,'' Evans said. ``I don't know if you'd
call me an athlete, but I'm having an awful lot of fun.''
Ignoring conventional wisdom that aging ends your playing days, in the past
few decades more graying athletes like the slender 84-year-old Evans are
competing. Research confirms clear health advantages over non-athletes, though
recent data show similar rates of individual physical decline.
Posted by: pshields on Tuesday, November 11, 2003 - 04:19 AM
Common Myths About Women & Weights
A "Guest Pose" Article by Krista Scott-Dixon
You don't have to go far in the average gym to find someone willing to give
you bad information. People are full of ideas and advice about women and
weights. The other day I heard the most ludicrous thing yet: that cardio work
was bad for you because it built muscle that pushed the fat out farther. Yep, I
guess that's why marathon runners are all so obese---duh. Anyway I've compiled a
list of some of the most common myths floating around like the alligator in the
sewer stories. The difference is, of course, that there really ARE alligators in
the sewer. And snakes that pop out of your toilet, heh heh.