The Oregon Project

Have you ever heard of the Oregon Project?? Read below. Really interesting article.

http://www.tracktownusa.com/track.item.5/the-oregon-project.html

Happy Reading & Running :)

Article from Runners World - The Oregon Project Stability Routine

Here is an article I found on runners world website! These are key stabilization exercises that help keep runners healthy. Since running uses bigger muscle groups like your quadriceps, hamstring, and calves, your smaller stabilization muscles may become weak. Preventive exercise is the best way to stay healthy and keep you injury free!

http://www.runnersworld.com/race-training/oregon-project-stability-routine?page=single

Check it out!

Happy Healthy Running :)

Building the Running Muscle

The cells (fibers) of the running muscle make up the cardiovascular system, to which the heart delivers fuel and O2 and from which CO2 and lactic acid are removed. Easy running does an excellent job of promoting desired results of training. The adaptations that are made include:

1. Increase in the number, size, and distribution of the mitochondria, the site of aerobic metabolism with in the muscle cell
2. Increase in oxidative enzyme activity, improving the rate at which the delivered O2 can be processed
3. Greater perfusion of the exercising muscles with blood vessels, more capillaries become active and distribute blood to the muscle cells

The muscles capacity  for receiving and processing O2 are improved adaptations through training. The muscle also becomes better at conserving stores of glycogen and metabolizing fat for energy along with dealing with lactic acid.

These adaptations are made at speeds associated with 59-74% of your aerobic capacity (65-79% of HRmax). For most people, this is 45-60 seconds per mile slower than their marathon race pace. The benefits of slow, easy running are extremely important.

Happy Easy Running :)

Running Calculator

This is a great tool to use to calculate appropriate training paces. Enter the distance and finish time of your most recent race and the tool calculates your suggested racing paces.

Workout types include:
Easy or Long Runs
Marathon Pace
Threshold Runs - cruise & tempo intervals
Intervals or VO2max workouts
Repetition or Mechanics workouts

www.runworks.com/calculator.html

Check it out! Train at the proper intensities and paces for each run!

If you have any questions please post or message me!

Happy Running :)

Different Training Zones - What Types of Training & Intensity Should You Run At?

Today we are looking at specific types of training  (or training intensity zones)  that help the runner work the right physiological response to help them improve performance. We will be looking at various training zones that offer a range of intensities.
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Easy Pace Running "E Pace" -
Warm ups, Cool downs, and Long runs are referred to as "easy" paces free from trouble or pain. Easy pace running "E Pace"  range from 59-74% of VO2max (65-79% of HRmax). The benefits of Easy Pace Running physiologically include a solid base built from which higher intensity training can be performed.  Your heart muscle is strengthened, your muscle receives increased blood supplies, and the working cells increase their ability to process the O2 delivered through the cardiovascular system. Easy Pace Running makes up about 80% of your weekly volume of running. 

For example - If you are running 40 Miles, 32 miles should be at your "E Pace" for that week.

The benefits that you receive from "E Pace" running are better done at the time spent running, not the intensity. The lower intensity running is as fast as you need to go to receive the  cellular level benefits and in the heart muscle.
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Marathon-Pace Running "M Pace" -
Someone training for a marathon, this type of running is normally preferred but other benefits can come from this type of training. Marathon Pace varies from about 10-30 seconds per mile slower than threshold pace depending on the experience of the runner.
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Threshold Pace Running "T Pace" -
There are 2 different types of training, tempo runs & cruise intervals, which are both at the same relative intensity. "T Pace" running is great for improving endurance. Being at the same intensity isn't always the same speed (headwinds, hills, poor footing affect the speed not intensity), but you would like the same speed when possible. Threshold running is comfortably hard or 24-30 seconds slower than 5K pace. Threshold training is 83-88% of VO2max and about 88-92% of HRmax.
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Interval Pace Training -
The specific response your body receives from this type of training intensity is to stress a runner's VO2 max (aerobic capacity). To reach an intensity to stress your VO2max is takes your body about 2 minutes. The ideal range of your interval training pace is 3-5 minutes. If the interval is less than that, you must reduce recovery time of the interval. The intensity should be between 95-100% of VO2max or 98-100% of HRmax.
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Repetition Pace Training -
The purpose of the workout is for your body to adapt to feeling more comfortable running at a slightly higher pace, feeling light on your feet and efficiently running race pace. Race pace or a little faster than is the running intensity for repetition training. This type of training improves economy and speed. The intensity of this training 105-120% of VO2max.
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These are the various types of training based off of percentage of an individual's VO2max and/or HRmax to stress the systems of importance for a runner. Use a variety of types of training in your own running program to get the maximum benefits on your own running performance.

If you have any questions or comments please post!

Happy Running :)

Interval Training - Improve VO2max

The greatest benefit to interval training is to improve your VO2max. To get the most benefit from interval training is to accumulate a good bit of time working at 95-100% VO2max or 98-100% of maximum heart rate. It takes your body 2 minutes to reach the point where it's operating at maximum oxygen consumption, when running at proper I pace.

For example -
4 X 5 minute runs at I pace
2 minutes to reach max with each run
20 minutes of hard running you have accumulated 12 minutes at max even if you completely recover between each run

Since it takes 2 minutes to reach max, if you do intervals shorter than 2 minutes, you must reduce your recovery time

For example -
20 X 1 minute runs at I pace
30 second recovery between
20 minutes of hard running may accumulate to 10 minutes at max

Although the duration of workbouts is important (2 minutes to reach max) when it comes to interval training, intensity (training pace) is even more important. You can only attain VO2max when running at a particular intensity. Note that running at VO2max is running at your maximal HR. The least stressful intensity to produce the results you want is the ideal intensity. Keep your running at an intensity that still accomplishes a quality running session and provided you with maximal VO2max benefits.

Happy Running :)

Treadmill Running - My reasons for treadmill running!

Hey Everyone!!

Some people wonder, how can you run on a treadmill? How are you not completely bored by it? Why don't you like running outside? Etc, etc...

Here are some tips on how to make the treadmill that much more exciting to train on... I love the treadmill and swear by it. And here's why...

1. Good music is an absolute must! Every other week I will download new music and put it on my MotoActiv Heart Rate Monitor/Music Player - Check it out!

Music Player, Heart Rate Monitor, GPS all in one watch -
 http://www.motorola.com/us/consumers/8GB-or-16GB-MOTOACTV/79070,en_US,pd.html

I download my music from - www.emusic.com - this is an easy to use site with all types of music for you to download and listen to.

2. With all of the mileage I run week after week, it takes away the wear and tear on my body compared to doing all of my runs outdoors

3. I can push myself easier on a treadmill than outdoors - I control the treadmill, I control the pace and the workout

4. For my threshold and speed workouts, it is easy for me to have a consistent workout every time I run each run - in a controlled setting you know your workout each and every time.

5. For my long runs I ladder the pace up and down to keep me from getting bored - for example - every two minutes I switch from 9.6mph to 9.7mph up and down for the entire run - for some reason it helps keep me going! Even if it is only a small change in the pace...

6. I love dancing to the beat of the music on the treadmill and I will sometimes step to  it - try it sometime - if you need a little pick me up on the treadmill, do a little dance and see if it makes a difference - might seem funny but it really is fun :)

These are just some of my top reason for loving treadmill running! Feel free to share you thoughts!

Happy running everyone :)

7-11-2013 Running Speed Workout

Today's workout - Speed Workout

1.5 mile warm up
10 X 1/2 mile repeats with 1/5 mile recovery between
1.5 mile cool down

Great workout! I am a treadmill runner, so I ran 10.7mph twice, 10.8mph twice, 10.9mph twice, 11mph twice, 11.1mph twice for a total of 5 miles!

What is Threshold Training?

There are 2 types of threshold training that I will discuss - tempo runs & cruise intervals.

Tempo runs - steady, moderately prolonged runs - nothing more than a steady 20 minute run at T pace

Cruise intervals - a series of repeated runs with a brief recovery between runs - duration varies from 3-15 minutes, with 1 minute of recovery time following each 5 minutes of run time - example - cruise interval miles the rest between runs is usually 1 minute; between 2 mile repeats, a 2 minute rest is appropriate

The proper pace for these runs are your Threshold pace (T pace) - 83-88% of VO2max or 88-92% of your maximum heart rate. T pace training is one of the most productive types of training that a distance runner can do. Training at this pace helps runners avoid overtraining and yields more satisfying workouts and better consistency. With threshold-intensity running the physiological benefit is to improve endurance: the ability to endure a greater and greater intensity of effort for a longer and longer period of time.

This pace is a little faster than a pace that you could maintain for two or more hours (Marathon pace for most people) but slower than the pace you could maintain for 30 minutes (10k race pace for better runners). Threshold running should be "comfortably hard" running.

If you have any questions feel free to message me! Or share some of your threshold workouts!

Happy Running :)

7-9-2013 Running Workout

Today I ran my threshold workout - 1.5 mile warm up
5 X 1.5 mile repeats at 10.2 MPH on the treadmill
1.5 mile cooldown
Great workout!
Your threshold workload should be about 12% of your weekly volume.
This is my first week of getting started back in my training for Chicago - 60 miles is my total weekly volume for this week and building up to 90 miles over the course of my training! If you are currently training, threshold workouts are essential for your training!

Lifetime Outdoor TRI - My Next Race

Hey Everyone! My next event is going to be the Lifetime Outdoor TRI July 13th! You can check it out at this link - http://www.mplstri.com/ - It is a great event! I am running just the 10K portion of the race and my two teammates will be doing the bike and swim. Last year our team placed 2nd overall in our category!

Is anyone else doing the Lifetime TRI or any other events coming up?

I will write soon! Have a great day!