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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 Tuesday, November 21, 2006 - 01:34 PM 1462 Reads
Get Serious: A 12-Week Training Plan
By Scott Douglas
Do the speedwork first and build endurance later? Is that any way to train for a marathon? Yes, say some of the world's best runners. This 12-week plan turns the typical training program upside down.
The one thing that spooks every marathoner is the Wall--that lovely point late in the race where glycogen, your muscles' preferred fuel, is used up, and you slow dramatically. Or, at best, struggle dramatically.
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Posted by: pshields on Monday, November 20, 2006 - 04:01 PM 1204 Reads
Quality over quantity works every time
Runners can be inflexible. I know because I am one.
We all know we're supposed to stretch. I know because I've taken some of the theory that tells me why I should stretch. So why is it I will spend the better part of a day driving to a run, running that run and driving back, but I repeatedly rush through the five- to 10-minute stretch component.
"I'll do it when I get home." I know there are lots of you out there who say it. Do we? No. Well, I don't. If you do, you deserve a pat on the back.
About the only thing runners may be more resistant to is the four-letter word C-O-R-E.
Having a strong core means strengthening all the muscles in your torso, therefore, the motor that drives your extremities.
Read full article: 'Quality over quantity works every time' (2945 bytes more)
Posted by: pshields on Monday, November 20, 2006 - 08:01 AM 846 Reads
When I do speed intervals, what pace should I run the rest interval?
by John TenBroeck,
Jog your recovery at a pace slightly faster than a shuffle, so that your heart rate comes down. For some runners, a shuffle might be a 14-minute-mile, for others a 10, but even speedy runners should keep the recovery pace slower than a nine-minute mile. The exception is when the recovery length is less than a minute or the speed interval is at near-maximal effort. In both scenarios, walk the recovery.
Posted by: pshields on Monday, November 20, 2006 - 04:19 AM 1497 Reads
Older runners commonplace, competitive
EDWARD J. CROWDER
It's not hard to spot George Whitney Jr. in a road race. Just look for his trademark socks, each a different color, or his T-shirts with homemade logos. ("Growing old is better than the alternative.")
You can also spot him by his shuffling, hunched gait. He's no speed demon; he tends to fall to the back of the pack.
Nevertheless, he's managed to accumulate a closet full of trophies in the seven years he's been running. After all, at 87 years old, there's just not that much competition in his category.
"I started running when I was 80," says Whitney, of Orange, a retired veterinarian who recently finished penning a book for older runners. "I see all kinds of people who would benefit from some kind of running or sustained exercise, but I can outrun any of them. So I wrote this book, because I hoped that I could trigger some older people to pick it up as an old-age hobby."
Posted by: pshields on Wednesday, November 15, 2006 - 01:44 PM 1143 Reads
Read full article: 'Boosting Vo2 Max' (6690 bytes more)
Posted by: pshields on Tuesday, November 14, 2006 - 02:21 PM 903 Reads
Question: How do I get faster?
14th Nov 2006
One of the basic questions that my fellow runners and I grapple with on a regular basis seems to be: How do I get faster?
We've been running awhile, and we have built up our endurance, yet our times seem to be staying in the same range. We're not getting any faster, after that initial improvement that comes whenever you start running, and we get frustrated by that plateau. Well, it's a complicated question, one that I won't be able to answer, but a simple answer is speed training. To become faster, we have to train faster. It's not that simple, of course, because we first have to build up endurance (building the "base" that I mentioned in a previous column), and it's always hard to know exactly what kind of speed work to do.
To get detailed answers to these questions, consult a good coach or do some research online at runners-world.com or other sites. What follows are some of the basics of speed training that I've been learning about.
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Posted by: pshields on Monday, November 13, 2006 - 01:43 PM 852 Reads
Anaerobic threshold (AT) is a frequently used term that sometimes causes a little confusion. What is the AT and how can you use it to run faster? For starters, the AT is an extremely reliable and powerful predictor of performance in aerobic exercise. To explore further, I will begin with a brief, oversimplified, review of physiology. Muscles can "burn" glucose two ways, aerobically ("with oxygen") and anaerobically ("without oxygen"). Both systems generate a temporary energy store, called ATP, which in turn produces mechanical work. However, there are some major differences.
Read full article: 'Anaerobic Threshold' (3354 bytes more)
Posted by: pshields on Sunday, November 12, 2006 - 12:21 PM 994 Reads
Reliving your run a top workplace faux pas
Running is captivating - but not for those who don't do it,
November 11, 2006
FINISHING a marathon can be so empowering and life-changing that runners often recount the event in excruciating detail.
But here's an often-overlooked recovery tip for those who ride their endorphin high back into work on Monday (or limp back Tuesday): your workmates could not care less.
Even your "sole-mates" who also run.
I know, they appear interested. They ask how it went, and at some level, they are happy you survived the journey. But for the most part they consider it a personal accomplishment for you, not a public one that they must endure.
They do not want to hear about chafed, bloody nipples or see popped race blisters. They can't fathom how disastrous the wrinkle in your sock became at the the 36km mark.
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Posted by: pshields on Friday, November 10, 2006 - 03:12 PM 2701 Reads
Mile repeats toughen marathoners
November 10, 2006
There are many methods to marathon training. Most runners realize the importance of long runs. Many respect the power of pace runs and 800-meter repeats. But how many realize the benefit of mile repeats?
Wurtsboro's Jean Norton, who has been practicing mile repeats for many years, has been trying to spread the word among local runners.
It seems they have been listening and practicing it with amazing results.
"I'm always trying to get people to jump on board," Norton said. "It has been the most important tool I've used to break the 3-hour mark in the marathon."
Read full article: 'Mile repeats toughen marathoners' (2504 bytes more)
Posted by: pshields on Thursday, November 09, 2006 - 12:49 PM 978 Reads
Getting back in shape? Easy does it
Nov 7, 2006
For weekend warriors, autumn in the Valley inevitably turns into the season of injuries.
"It's cooler, and people want to be outside and get in shape," Phoenix physician Art Mollen says. "There's a plethora of weekend running events that people are training for, and they try to squeeze a week's worth of activity into one weekend."
Question: What kinds of trouble are weekend warriors exposing themselves to?
Read full article: 'Getting back in shape? Easy does it' (3675 bytes more)
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