Saturday, May 25, 2013

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Training Tips


  • Avoiding Overtraining Overload! Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();Just crawled out of bed and discovered legs and eyelids of lead? Many of us have been there.
  • Carry On with Cross Training Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();Injured? Prone to injury? Whether looking to prevent injury while building fitness, or maintain fitness (and sanity) while recovering from an injury, cross training is the answer.
  • Decline Training: The Benefits and Techniques Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();Sprinters have used downhill training for years to improve leg turnover, but it can also be beneficial to the distance runner as well and has been incorporated into many distance training programs. Decline ...
  • Heart Rate Training Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();Formulas for heart rate training…
  • Hydration Tips For The Long Run Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();Before Exercise Drink  14-22 ounces of fluid 2-3 hours before exercise Drink another 6-12 ounces of fluid 10 to 20 min before exercise  During Exercise Goal: Maintain fluid balance to avoid dehydration and over-hydration. Drink 6-12 ounces of fluid ...
  • Liven It Up With Lactate Threshold Or Maximize Velocity With VO2 Max? Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();Rev up your track workout engines with a high velocity VO2 max session…
  • Making Sense Of Heart Rate Training: Maximum Heart Rate Versus Heart Rate Reserve Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();Your heart rate is an important tool in your training arsenal: it provides valuable feedback on your training intensity because it determines how hard your heart is working while exercising.
  • Multi-Speed Training… What Does It Mean? Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();Each race distance, whether the 5k, 10k, Half Marathon or Marathon has its own unique physiological requirements and places a different set of stresses on the body. When training to excel at a ...
  • Muscle Soreness Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();Many of us are experiencing sore muscles after the long Saturday runs and/or the Tuesday track workouts. This is not uncommon and is part of the process of gaining strength and endurance. However there ...
  • Pace Yourself Or Brace Yourself! Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();Proper race pacing can make or break your half marathon or marathon experience and performance.  The outcome can just as easily be determined by what happens the first few miles after the gun goes ...
  • Practice Makes Perfect With Pace Runs! Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();Long runs at marathon or half marathon pace are an effective way to prepare you for the demands of the event and offer a great physiological and psychological boost. Most of our long ...
  • Predict Your Goal Race Pace! Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();If you have run a marathon or half marathon recently, you will have a rough idea of what your goal pace should be for that distance.  For many Safari participants, however, the upcoming event ...
  • Recovery Day Rejuvenation! Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();One of the most common training errors runners make is training too hard or too long on recovery days.  I will be the first to admit that until recently, my training regiment was notorious ...
  • Running Form Flaws And Fix-Its! Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();Many of you learned valuable insight about your running form through the Gait Analysis Clinic.  Good running form helps to prevent injury, minimize wasted energy and helps you to achieve your running goals.  Keeping ...
  • Running Surfaces – Why it Matters Where You Run Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();  Running is one of the most portable sports available; you can perform your workouts almost anywhere whether it be on the streets, bike paths, trails, treadmills, tracks or even the deck of a cruise ...
  • Self Defense…Safety On The Run! Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();Run as though you are invisible! Runners are hit by cars and even bikes in many different settings and it is important to practice “defensive running” especially out on the roads!
  • Tempo Runs Versus Lactate Threshold Intervals…What’s The Difference? Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();Tempo Runs are steady runs at lactate threshold pace that last 20 minutes or more.  You should be able to maintain this pace for up to an hour in a race.  In order to ...
  • The Marathon Taper…How To Achieve Optimal Performance Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();Why Taper? Training provides the long term improvements necessary to successfully complete a marathon. Training leaves athletes a bit tired most of the time. The 3-week cycles provide some reduction in fatigue, but it is not enough ...
  • The Right Way to Hydrate for Marathons (PDF) Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();A PDF from the American Medical Athletic Association and the American Running Association.
  • Train With Tune Up Races!!! Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();Does marathon training mean you have to abandon racing in favor of long runs and lactate threshold workouts?  Looking back in retrospect, several of last years Safari had mentioned that although they enjoyed the supported ...
  • VDOT Conversion Table Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();
  • VDOT Threshold Training Chart Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();
  • What are Strideouts? Tweet(function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/plusone.js'; var s = document.getElementsByTagName('script'); s.parentNode.insertBefore(po, s); })();Stride outs are a beneficial and enjoyable workout that can improve both leg speed and running form.