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Predict Your Goal Race Pace!

May 31, 2012 by  
Filed under Training Tips

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 will be the very first half or full marathon.  Others may not have run the distance for an extended period of […]

Practice Makes Perfect With Pace Runs!

May 31, 2012 by  
Filed under Training Tips

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 runs, however, are done at endurance/easy pace because running too far and too often at marathon or half marathon pace is very demanding on the body. The recovery time required would negate the benefits of the workout.

Pace Yourself Or Brace Yourself!

May 31, 2012 by  
Filed under Training Tips

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 off as much as what happens during the many weeks of training and preparation. What is the best pacing strategy? Should […]

Muscle Soreness

May 31, 2012 by  
Filed under Training Tips

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 are ways to decrease and treat the amount of muscle soreness.

Multi-Speed Training… What Does It Mean?

May 31, 2012 by  
Filed under Training Tips

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 goal race, it is important to structure a training program to contain the proper mix of workouts for the chosen distance….hence the principal, “specificity of training.”

Making Sense Of Heart Rate Training: Maximum Heart Rate Versus Heart Rate Reserve

May 31, 2012 by  
Filed under Training Tips

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.

Liven It Up With Lactate Threshold Or Maximize Velocity With VO2 Max?

May 31, 2012 by  
Filed under Training Tips

Rev up your track workout engines with a high velocity VO2 max session…

The Right Way to Hydrate for Marathons (PDF)

May 31, 2012 by  
Filed under Training Tips

A PDF from the American Medical Athletic Association and the American Running Association.

Hydration Tips For The Long Run

May 31, 2012 by  
Filed under Training Tips

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 every 15-20 minutes of exercise depending on tolerance.  After Exercise Goal: Drink adequate fluid to replace […]

Heart Rate Training

May 31, 2012 by  
Filed under Training Tips

Formulas for heart rate training…

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