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

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.

 

Through training zones, you also balance your energy systems and improve body composition along with running performance. Balancing your energy systems and training at the appropriate intensities and zones actually improves your fat and carbohydrate metabolism through exercise, making your body more efficient at each intensity as your get faster.

 

Who doesn't want to improve there body composition and performance through exercise? I highly recommend getting your active metabolic assessment done (an assessment we do through lifetime fitness where I work) or having a coach plan a program for you to put you at the appropriate training intensities to improve running performance, body composition, and also keep you injury free.

 If you have any questions or comments please post!

Happy Running :)

Grandmas Marathon 2014

This is a picture the morning of the race right before we left for the Edgewater Hotel to get on the elite bus. 

 

At the starting line walking to get ready and warm up for the race! About 1 hour to race time!

After my race last year in 2013 where I ran my first sub 2:50 marathon (2:48:54), I didn't think it was possible to have two amazing experiences in back to back years with the Grandmas Marathon. Last year was a really great year for me, taking 8 minutes off of my personal record and 12 minutes from the year prior when I also was struggling with some injuries. With my training struggling over the past couple of months and being very inconsistent (since Get Luck half marathon in March where I placed first place for the women), I was still hoping for a new personal record (PR) and to run as fast as I can from there. I hoped that my training at least maintained my fitness level and being my first marathon in a year I didn't know what to expect. Especially after Chicago this past October and having to drop out of the race due to injury.

Yesterday at the starting line, I found two women to run with right from the beginning. One was her first marathon and the other was her first marathon going for Olympic Trials. We decided to pace around 6:20 minutes per mile and to speed up for the last 5-6 miles if possible. One of the woman had to drop off a little and the other one finished within seconds ahead of me. It was great to run with a group of people and made the race just fly by and way more fun. If you look at my splits, I was paced pretty perfectly for the entire race. I could not be happier with my performance and have never felt this strong after a marathon. The weather conditions were awesome, my tapering went extremely well this year, and I felt confident as ever going into the race. Even though I didn't get the training in that I wanted over the past few months, I am extremely happy with a new PR of 2:47:33 (1:21 off of my PR from last year).

My Race Splits, Pace & Time, and Places through out the race -

http://www.mtecresults.com/runner/show?rid=6045&race=2164

Finish Line Video from the race -

http://www.mtecresults.com/runner/videoResults?rid=6045&race=2164

My next race will be Twin Cities Marathon October 5th, and it is also the Marathon Championships this year.

https://www.tcmevents.org/events/medtronic_twin_cities_marathon_weekend_-_october_3-5_2014/marathon/

For the first time, I am going to have a coach, coach me for the next few months leading into Twin Cities. I know he will get me running faster and to my goal of running under 2:43 for Olympic Trials which is in 2016.

Here is a picture of my coach Boaz and me from Sacramento International Marathon 2012, a year and a half ago...

We actually first met at Twin Cities Marathon in 2011 in the massage tent. It is about time that I let him coach me and help me with my running because I know he will get me to where I want to go with my running career.

Feel free to post comments or email me with any questions!

Also check out my website at www.runwithmemeghan.com

Happy PR Running :)

Grandmas Marathon 2014 - My 7th Year in a Row!

This year will be my 7th Grandmas Marathon in a row! Running my very first Grandmas in a 3:07 placing 16th out of the women and my last year's race running my fastest race yet with a time of 2:48:54 placing 14th out of the women!

This year will also put me in double digits being my 10th marathon! I plan on running a new personal record tomorrow and to just have fun with it! My bib number is F45.

If you go to the Grandmas Marathon website you can track the runner you want to track throughout the race!

www.grandmasmarathon.com

Good luck to everyone that is running the race! I'll see you at the finish line!

Happy New PR Running :)

10 Nutrition Strategies for Overall Good Nutrition

 10 Nutrition Strategies

1. Eat every 2-3 hours.

Are you doing this – no matter what? Now, you don’t need to eat a full meal every

2-3 hours but you do need to eat 6-8 meals and snacks that conform to the other rules below.

2. Eat complete, lean protein each time you eat.

Are you eating something that was an animal or comes from an animal – every time you feed yourself? If not, make the change.

Note: If you’re a vegetarian, this rule still applies – you need complete protein and need to find non-animal sources.

3. Eat vegetables every time you eat.

That’s right, in addition to a complete, lean protein source, you need to eat some vegetables every time you eat (every 2-3 hours, right?).

You can toss in a piece of fruit here and there as well. But don’t skip the veggies

4. Eat carbs only when you deserve to.

Well, not ALL carbs – eat fruits and veggies whenever you want. And if want to eat a carbohydrate that’s not a fruit or a vegetable (this includes things like simple sugars, rice, pasta, potatoes, bread, etc), you can – but you’ll need to save it until after you’ve exercised.

Yes, these often heavily processed grains are dietary staples in North America, but heart disease, diabetes and cancer are medical staples – and there’s a relationship between the two! To stop heading down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after (your body best tolerates these carbohydrates after exercise). For the rest of the day, eat your lean protein and a delicious selection of fruits and veggies.

5. Learn to love healthy fats.

There are 3 types of fat – saturated, monounsaturated, and polyunsaturated. Forget about that old “eating fat makes you fat” maxim. Eating all three kinds of fat in a healthy balance (about equal parts of each) can dramatically improve your health, and even help you lose fat.

Your saturated fat should come from your animal products and you can even toss in some butter or coconut oil for cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil. And your polyunsaturated fat should from flaxseed oil, fish oil, and mixed nuts.

6. Ditch the calorie containing drinks (including fruit juice).

In fact, all of your drinks should come from non-calorie containing beverages. Fruit juice, alcoholic drinks, and sodas – these are all to be removed from your daily fare. Your best choices are water and green tea.

7. Focus on whole foods.

Most of your dietary intake should come from whole foods. There are a few times where supplement drinks and shakes are useful.

But most of the time, you’ll do best with whole, largely unprocessed foods.

8. Have 10% foods.

I know you cringed at a few of the rules above. But here’s the thing: 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So you can allow yourself “10% foods” – foods that break rules, but which you’ll allow yourself to eat (or drink, if it’s a beverage) 10% of the time. Just make sure you do the math and determine what 10% of the time really means. For example, if you’re eating 6 meals per day for 7 days of the week –

that’s 42 meals. 10% of 42 is about 4. Therefore you’re allowed to “break the rules” on about 4 meals each week. 

9. Develop food preparation strategies.

The hardest part about eating well is making sure you can follow the 8 rules above consistently. And this is where preparation comes in. You might know what to eat, but if isn’t available, you’ll blow it when it’s time for a meal.

10. Balance daily food choices with healthy variety.

Let’s face it, when you’re busy during the week, you’re not going to be spending a ton of time whipping up gourmet meals. During these times you’re going to need a set of tasty, easy to make foods that you can eat day in and day out. However, once every day or a few times a week, you need to eat something different, something unique and tasty to stave off boredom and stagnation.


Try putting these strategies into use for your own nutrition and daily lifestyle! These are just 10 strategies that can help you with your overall nutrition and help you to make some lifestyle changes that will get you to the healthiest you!

Feel free to post comments or email me with questions! Also check out my website - www.runwithmemeghan.com - check out the training and nutrition tabs for additional resources and education topics!!

Happy Healthy Running :)

Adizero Adios Boost Running Shoes

Adizero Adios Boost Running Shoe by Adidas

This shoe is a light weight racing shoe (6.6 ounces) that provides the support to boost your performance while still providing maximal comfort. Its revolutionary new foam was developed by the adidas Innovative Technology team. The specialized foam density is designed to keep from mile 1 to mile 600. Its boost technology has unique energy capsules to energize your running stride for a more efficient run. Also the mesh on the shoe reduces moisture around the foot.

For more Adidas products check out there website - http://www.adidas.com/us/

 

 

For Grandma's marathon that is one week from today, I will be trying these running shoes out. I have done a couple training runs in them, and love them so far! In terms of running performance, wearing a light weight racing shoe can help you run faster and improve overall racing time. Since you body can lose a lot of energy through your running shoes, it is important to have a good pair of running shoes for training and for racing.

Feel free to post any comments or contact me with any questions!

Please check out my website at www.runwithmemeghan.com - If you look under the different tabs (nutrition, training, etc.) there are links to different topics off of my blog and helps you navigate through the information!

Happy Energized Running :)

Quinoa Salad - Healthy, Easy to Make & Delicious

Today I made a quinoa salad that is healthy, easy to make, and only takes a couple ingredients! I was inspired by the life café at Lifetime Fitness (my work) when I tried there quinoa salad the other day and decided to make my own!

The Ingredients (Makes 4 Servings)
1 Cup of Quinoa
2 Cups of Water

1 Green Pepper
1 Yellow Pepper
1 Cup of Cherry Tomatoes
Bushel of Cilantro
1 Tablespoon of Garlic Sea Salt
2 Tablespoons of Olive Oil















How To Make It...
1. Put 1 cup of quinoa and 2 cups of water in a stove top pan that has a cover. Put on high heat until it comes to a boil. Once it comes to a boil, put the heat on simmer, and cook for 10-15 minutes until all of the water is dissolved. Make sure you stir occasionally.

2. While the quinoa is cooking, cut up half of a green and yellow pepper into small chunks. Same with the 1 cup of cherry tomatoes.
3. Take the bushel of cilantro and rip off the leaves into smaller pieces.

4. Once the quinoa is done cooking and has cooled for a few minutes, add in two tablespoons of olive oil, 1 tablespoon of garlic sea salt, along with all of the vegetables.

5. Stir everything together.
6. And enjoy!

Nutrition Information...
250 Calories
10 grams of fat
35 grams of carbs (19 grams of fiber)
7 grams of protein

It only takes about 25 minutes to make and you can always make extra and keep it for later! Try it out! It is healthy, easy to make, nutrient dense, and provides your body with optimal nutrition.

Feel free to post any of your recipes, comments, or email me at runwithmemeghan@gmail.com 
with any questions!

Also check out my website - www.runwithmemeghan.com - if you look under the training and nutrition tabs you can pick which articles of my blog you would like to read.

Happy Nutritious Running :)

Run With Me : Chicken Brussels Sprouts with Hummus & Salsa Bowl ...

Run With Me : Chicken Brussels Sprouts with Hummus & Salsa Bowl ...: My healthy and easy dinner meal idea. I call it Chicken Brussels Sprouts with Hummus & Salsa Bowl because that is exactly what it is! Yo...

Chicken Brussels Sprouts with Hummus & Salsa Bowl - Healthy, Easy & Delicious!

My healthy and easy dinner meal idea. I call it Chicken Brussels Sprouts with Hummus & Salsa Bowl because that is exactly what it is! You can make this meal with ground beef and a variety of different sautéed vegetables too. You can make it with whatever you like. Of course I love everything with Brussels sprouts so that is what I made tonight.




Here is the list of ingredients...

Boneless Chicken Breast (defrosted) - 6 oz.
Brussels Sprouts - 1 cup
Salsa Verde
Cilantro & Jalapeno Hummus
Coconut Oil
Cajun Chicken Seasoning
Garlic Sea Salt







Here is how you make it (Prep time - 5 minutes)

1. Cut up the Brussels Sprouts in half
2. Heat two frying pans with a tablespoon of coconut oil
3. Once the pans are heated at medium/high heat put the chicken in one pan and the Brussels sprouts in the other
4. Turn down the heat to medium, and put the seasoning on the chicken and the garlic sea salt on the Brussels sprouts.





5. Cook the Brussels sprouts until softened and grilled on the outside






6. Cook the chicken until it is thoroughly cooked and there is no pink in the center
7. Once everything is cooked, turn off the heat and cut the Brussels sprouts and chicken into bite size pieces
8. Put the pieces into a bowl
9. Mix them together with hummus & salsa
10. ENOY!



- Nutrition Information -
433 Calories
24 Grams of Fat
15 Grams of Carbs (5 Grams of Fiber & 3 Grams of Sugar)
41 Grams of Protein





Something different to mix into your healthy and easy dinner ideas! Try it out and let me know what you think!

Feel free to post comments or email me with questions!!

Happy Healthy Nutrition for Running :)

Run With Me : Getting Ready for Race Day - Taper Week Prep

Run With Me : Getting Ready for Race Day - Taper Week Prep: Going into the last few weeks of training with your race nearing, are you ready for race day? The taper weeks of your training can to some e...

Getting Ready for Race Day - Taper Week Prep

Going into the last few weeks of training with your race nearing, are you ready for race day? The taper weeks of your training can to some extent make or break your race, so having a plan going into it is important mentally and physically. After putting in months, weeks, and endless hours of training, you want to put in the details to prepare for the race day. Here are some recommendations for preparing for your race day and preparing you for the result you want.

1. Set a Realistic Goal Time - Having a pre race idea of what time you would like to run your race in will give you an idea of what pace you should run it at and a racing strategy. You can do this based off of your long training runs. For marathoners, I recommend doing a 21 mile long run prior to the event. For a half marathon, I recommend running 11 miles prior to the event. You can typically expect to race a marathon or half marathon 30-60 seconds faster than your easy pace training run. If you properly train for race based off a program that incorporates threshold and speed workouts, you will race 15-30 seconds slower than your 1 mile threshold pace. This will give you an idea of what pace you should run your race at. Also, if you have a recent race result, you can use www.runnersworld.com/predictor to predict your race time based off your last race. You want to pace yourself and feel good for the last miles of the race. This is critical for your race time. Starting off at too fast of a pace and bonking at the end of the race can add on a lot of minutes in the last miles. If anything start off a little slower than your race pace and speed up as your go. You can always make up for your slower miles in the last half of your race. One way to check it you paced yourself appropriately, is look at your half way split time pace. If your end pace (overall pace) is right around your half way split pace, then you paced yourself perfectly for the race.

2. Know the Course - Once you know the goal time you want to run and have your pace figured out, research the course. By researching the course ahead of time, you have an idea of what is ahead. Go onto your race website and typically they will have the course and sometimes even the elevation. Depending on where the race is, you can use part of the course for your training runs. You can even drive the course ahead of time. This will give you a better plan for a racing strategy based off of the course elevation and some miles that may slow your pace, and other miles that may speed up your pace. Depending on the course, your pace can vary based off of elevation, so knowing ahead of time can get you mentally prepared for the race and give you a much better plan and racing strategy on race day. This will also give you an idea of water stops, supplementation, etc. Take the guess work out and get familiar with the course. This will only help you when it comes to your race day plan and racing strategy.

3. Hydration, Fuel & Racing Outfit - Going into race day, this is never a good time to try something new. Stick to your training and to your race day routine. If this is a first time race for you, I recommend trying out your race day routine with hydration, fuel and outfit ahead of time. Try it before a couple of your long runs. Try waking up, having your pre race meal, hydrating like you would for race day (or just training in general) and wear your race day outfit. You never want to switch things up prior to a race. For your nutrition, knowing what your body can handle and sticking to the supplements and foods that you know your body agrees with. Wearing your outfit for training runs prior to a race will let you know if it is a good racing outfit or not. Lets just say Boston Marathon 2011 was my lesson learned when I wore shorts that cut into my inner thighs and basically chaffed for the entire race. Trust me that is not the experience you want to have :). Stick with what works and pre plan going into your race day.

4. Make a Race Morning Schedule - Know exactly what time you are waking up, what you are fueling your body with, have your outfit laid out, have your pin number on your shirt and your chip on your shoe. Know how you are getting to the starting line. Make time to use the bathroom and hydrate properly. Have back up and extra foods, supplements, and hydration on your way to the starting line. Never feel rushed on race morning! Give yourself time to mentally prepare and also to be prepared for any bumps in the road on the way to the starting line. Being over prepared is 100 times better than under prepared. Don't let small details throw you off your race day strategy. Have a plan and enjoy the experience.

5. Race Day Weather - Research the weather up to 10 days out from your race. Many times race day weather can also make or break your race and your racing strategy ahead. Weather can throw a lot of different factors into how your race your race. Depending on whether it is too hot, too cold, extremely windy, raining, etc, etc there are a number of things that you may need to plan ahead of time to keep you on your game plan. Once again be over prepared and know what the weather will be like on race day.

6. Avoid Taper Week Mishaps - Last minute cramming and over tapering when it comes to your training can be a common error that is made in the weeks leading into your race. Your body can not make adaptations the last 2 weeks going into your race but you want to keep your training sharp. Don't cram a bunch of extra mileage in on missed runs. Instead keep your intensity up, reduce your mileage, and focus on the quality of your runs. Keep your muscle memory sharp and feel confident that the training you put into that point is more than enough to prepare you for race day. With the reduced mileage your appetite will also drop, but you will still need to carb load going into race day. Carbohydrates should consist of 70-80% of your nutrition starting 72 hours from race day! Stick to the carbohydrates you have used through out your training and fill your muscle and body with the glycogen needed to perform your best on race day!

Feel free to post comments or email me with questions!!

Happy Race Day Running :)