Today Steph and I were doing our hill run and got really bored because it was so easy and we decided we had to spice things up a little (just kidding we actually couldn't breath enough to even discuss this until we were going downhill). We thought maybe 12 minutes of cardio was not enough to justify getting up at 5 a.m. so we are going to try some intervals next week. Here is the plan:
Car to flat part= 10 min. uphill
flat part back to gate = 4 min. downhill
gate back up to flat part = 7 min. uphill
flat part back down to gate = 4 min. downhill
gate back up to flat part = 7 min. uphill
flat part to car = 8 min. downhill
total uphill = 24 min.
total downhill = 16 min.
total workout = 40 min.*
* all times to be confirmed next thursday
Thursday, July 31, 2008
Monday, July 21, 2008
Why are we doing this again?
I don't know what happened this morning, but the tempo run was hard! I think I'm still a bit sore from hill running last week and I was sore from the 10 mile run on Saturday, AND I was TIRED! It seems like last week, the run was hard, but not seemingly impossible from the first step to the last. We did slow it down from last week, and I think we were closer to a race pace we could keep up for an hour (8:33; although as Steph said, it would be a painful hour), but still the run killed me.
So to renew my motivation for the Monday workouts I did some research.
Benefits of Tempo Running:
http://www.runnersworld.com/article/0,7120,s6-238-263-265-6141-0,00.html
First: Training variety improves your fitness, staves off injuries, and keeps motivation high.
Second: Tempo runs make you a less fatigued marathoner.
Benefits of Speed Training:
http://www.sportscoach.netmx.co.uk/modules.php?op=modload&name=News&file=article&sid=1066&mode=mode=thread&order=0&thold=0&POSTNUKESID=9cce284756e1c6a47764a3b4246de95a
Speed training works on three things essential for improving marathon speed: lactate threshold, VO2 max and leg speed.
- Lactate threshold: Muscles can burn glucose two ways, aerobically (with oxygen) and anaerobically (without oxygen). In the anaerobic version, short-term energy stores are depleted rapidly, and lactate builds up in the muscles. At that point, you can't go any farther. Running long distances uses the aerobic system. But eventually, the lactate begins to accumulate in the bloodstream. "It's that burn you feel at the end of a race," says Jake Goldsborough, who helps run Fleet Feet's summer speed work sessions. But by doing interval work, you help your body learn to deal with that lactate buildup, says LeAnn Harris, an exercise physiologist and manager of the BJC WellAware Center.
- VO2 max: VO2 max is the maximum amount of oxygen you can transport to your muscles. The science regarding this can get a little confusing, says Harris; just know that numerous studies show that you can increase your VO2 max by working out at higher intensities. And the better shape you are in, the better your capacity for VO2 max, says Harris.
- Leg speed: When you train slowly, you only activate your slow-twitch muscle fibers, so the fast-twitch fibers stay untrained. By sprinting or running faster you activate your fast-twitch fibers, which can help you toward the end of a long run.
Conclusion: Monday workouts will keep us from getting tired as soon as we would otherwise and when we've used up all our regular muscle and stamina, we might be able to tap into a small reserve we build from speed training. Sounds important. These might be the workouts that really make our marathon experience. Now if I could just figure out the benefits of the 5:30 a.m. spinning class . . .
So to renew my motivation for the Monday workouts I did some research.
Benefits of Tempo Running:
http://www.runnersworld.com/article/0,7120,s6-238-263-265-6141-0,00.html
First: Training variety improves your fitness, staves off injuries, and keeps motivation high.
Second: Tempo runs make you a less fatigued marathoner.
Benefits of Speed Training:
http://www.sportscoach.netmx.co.uk/modules.php?op=modload&name=News&file=article&sid=1066&mode=mode=thread&order=0&thold=0&POSTNUKESID=9cce284756e1c6a47764a3b4246de95a
Speed training works on three things essential for improving marathon speed: lactate threshold, VO2 max and leg speed.
- Lactate threshold: Muscles can burn glucose two ways, aerobically (with oxygen) and anaerobically (without oxygen). In the anaerobic version, short-term energy stores are depleted rapidly, and lactate builds up in the muscles. At that point, you can't go any farther. Running long distances uses the aerobic system. But eventually, the lactate begins to accumulate in the bloodstream. "It's that burn you feel at the end of a race," says Jake Goldsborough, who helps run Fleet Feet's summer speed work sessions. But by doing interval work, you help your body learn to deal with that lactate buildup, says LeAnn Harris, an exercise physiologist and manager of the BJC WellAware Center.
- VO2 max: VO2 max is the maximum amount of oxygen you can transport to your muscles. The science regarding this can get a little confusing, says Harris; just know that numerous studies show that you can increase your VO2 max by working out at higher intensities. And the better shape you are in, the better your capacity for VO2 max, says Harris.
- Leg speed: When you train slowly, you only activate your slow-twitch muscle fibers, so the fast-twitch fibers stay untrained. By sprinting or running faster you activate your fast-twitch fibers, which can help you toward the end of a long run.
Conclusion: Monday workouts will keep us from getting tired as soon as we would otherwise and when we've used up all our regular muscle and stamina, we might be able to tap into a small reserve we build from speed training. Sounds important. These might be the workouts that really make our marathon experience. Now if I could just figure out the benefits of the 5:30 a.m. spinning class . . .
ice, ice baby
I have been told to take an ice bath or jump in the river or something immediately after running to avoid getting sore. I have yet do take that advice but I do ice my knees 20 minutes after all my long runs and I really think it helps. On Saturday Steph, Mike and I did a trail run and it turned out to be really hilly and uneven ground. It was fun but I was expecting to be sore and am happy to report, I felt fine. I credit the icing.
Alarm Fiasco
So it takes me all evening to pump myself up to get ready to wake up and train on Monday morning. Yesterday was no different. Shyla sent the text that we were going to meet at 5:30 at river run. Jon (my husband) said I needed to set my cell phone alarm because he didn't want to wake up at 5:00 (completely understandable). So at 7:00 this morning when I woke up to his alarm I was confused...Turns out I didn't turn the p.m. setting to a.m. Sorry gals, but if it is any consolation I was 20 minutes late to work. Gotta love Mondays.
Thursday, July 17, 2008
Training Log 7/17
Hill run/Lucky Peak
12 minutes up, 12 minutes down= 24 minutes.
Roughly 5,000 ft., 280 ft. climb = 5.6% grade
12 minutes up, 12 minutes down= 24 minutes.
Roughly 5,000 ft., 280 ft. climb = 5.6% grade
Hell... I mean Hills
I officially hate running up hill. Although I was thinking it might be better for me than speed work because it still hurts, a lot, even if I slow down. Today we just ran up to Lucky Peak for 12 minutes and then back down. My throbbing calves seem to think that was a plenty strenuous workout. However, we could also mix it up by trying something like this:
- Find a moderately steep hill (five- to 10-percent grade) that takes you 60 to 90 seconds to ascend at a hard pace.
- Start with an easy 15-minute warmup, preferably on rolling hills to waken your climbing muscles.
- End your jog at the base of your hill, then try five to eight charges at a hard pace. Add one or two charges each session, or do the same number while gradually improving on your time to the top.
- Keep time from precise spots at the bottom and top, to track your progress.
- Practice good hill-running form. Run with a slightly higher knee lift. Pump your arms higher and more vigorously. Lean slightly forward. Keep your head up.
- Jog slowly on each descent.
- If your breathing and heart rate remain significantly elevated, take a short break before starting the next charge. If that doesn't work, call it a day.
- Cool down with a 15-minute jog on level or gently rolling ground.
Monday, July 14, 2008
scout
Since I will be in Logan this weekend anyway, I am thinking about scouting the marathon route by running my 10 mile run along part of it and driving the rest. This would have the added benefit of being a downhill run so I can see how I do.
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