It's also the time when most of us are well into our training programs....everyone from C25k to marathoners are digging down deep and doing their best to complete their training.
With all this hard work going on it's a great time to reflect and refocus a bit, so here are some thoughts on that. There's a great Runner Academy podcast (iPhone/Android app available or go to runneracademy.com) with Pete Magill which I recommend to all of you. Pete is one of the best masters runners in North America, an experienced coach and an engaging guy to listen to For those of you who don't listen to the pod cast, here are some of Pete's principles:
Train with the body you have: You possess a distinct physiology and a unique potential. You can’t build your body by training as if you were someone else.
Train with the fitness you have: Training too hard won’t help you reach your fitness goal more quickly. Instead, you’ll risk injury, illness, and burnout, and your fitness will suffer.
Training is a journey, not a destination: Fitness goals and race goals are just beacons. Steer for them and then keep going. As long as your fitness is improving, your training is on track.
Hard-easy rule: Hard days are followed by easy days, a few hard weeks are followed by an easy week, and a hard season is followed by a few very easy weeks.
Warm up: It takes ten to fifteen minutes of exercise (e.g., jogging, dynamic stretching, strides) for your body to become physiologically prepared for harder training.
Warm down: Although the value of a warm down is debated in physiological circles, its value is not debated by coaches and athletes. Go with the coaches and athletes on this one.
Muscle fiber range: You’ll need volume (distance) to train slow-twitch fibers and quality (reps, hills, drills, etc.) to train faster fibers. No single workout adequately trains all fibers.
The value of hills: If you want to excel as a runner, you’ll want to run hills: long hill runs, long hill repeats, and short uphill and downhill sprints.
The rule of specificity: The training you do in practice must match the activity in which you intend to compete. Biking is great but (by itself) won’t make you a better runner.
Don’t race workouts: A race is a 100 percent effort, and it requires a taper before and recovery after. A 100 percent workout requires the same. For multiple 100 percent repetitions, see the next principle.
Better under trained than over trained: Under trained, you’ll feel good, and you can always improve. Over trained, you’ll feel awful, and you’ll need weeks of rest to recover.
We try to incorporate these principles in your programs/training but if you have any questions, please let us know.
As we mentioned, next Saturday (Aug. 16) run will be in Bright's Grove, with breakfast at Huron Oaks following the run for anyone who'd like to join in. Routes have been set out for all of the routine distances.....we'll meet at Mike Weir Park for a 7:00 a.m. start.
Here are some of the upcoming races:
Rock the Road is Sunday, August 17th - Good luck and Have fun
CRIM - is Saturday, August 24th - Good luck to all who are running
Bluewater Health Sunday, Sept 7th - Great local cause. Sign up now!
That's all for now.....have a great week!