The aerobic conditioning begins in earnest this week. Some of you have already gotten a little head start on this phase with some faster-paced easy runs and some of you are still a week or two away from beginning it, but you should begin to follow the more structured weekly training schedule in the "SUMMER '13 NOTES" tab of your annual plan spreadsheet. And you should begin to look at the pace chart to guide your efforts. Remember to be conservative with your beginning paces and as always, look at the pace chart thinking about where your current fitness is right now.
Regarding heat and humidity...if you are running in hot and humid conditions you will need to adjust your paces so they will be slower. A typical afternoon in the south would probably be worth 20-30 seconds per mile. Overall, learn to trust your efforts by how your respiration is...you should be able to tell when strong aerobic efforts cross over the threshold and become anaerobic. Stay on the aerobic side!
Lastly, from Wikipedia, some of the health and performance benefits of aerobic exercise:
Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs
Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning
Improving circulation efficiency and reducing blood pressure
Increasing the total number of red blood cells in the body, facilitating transport of oxygen
Improved mental health, including reducing stress and lowering the incidence of depression
Reducing the risk for diabetes
Increased storage of energy molecules such as fats and carbohydrates within the muscles, allowing for increased endurance
Neovascularization of the muscle sarcomeres to increase blood flow through the muscles
Increasing speed at which aerobic metabolism is activated within muscles, allowing a greater portion of energy for intense exercise to be generated aerobically
Improving the ability of muscles to use fats during exercise, preserving intramuscular glycogen
Enhancing the speed at which muscles recover from high intensity exercise
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51 comments:
47 this week:) leave to go to Florida tomorrow!
Brandon - 40 miles, should be back on the schedule this week. I had some faster runs this week without any repurcussions so feeling pretty good.
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50. Haven't been feeling well at all, so it's been very slow.
27. Bummed my foot started hurting right before the workouts begin :( I'm hoping its gets better soon so I don't lose too much.
Maria- 46
Ran at the beach this past week and give props to anyone who has to do that all summer- thehumidity was killer! It feels good to be back in Ktown and see some hills and shade again :) I hope your foot feels better Hayley!!
Maria there's a plus side! If you ran on the shore then the sand made your feet as soft as a baby's bum. Hehe
42! I saw a giant doe at the river munchin on some grass (: she looked at me for a sec, shook her little deer tail, and kept right on munchin. No fear. Add bunny and snake to the list of river animals spotted as well!
On Wednesday I had to run after dark, and OHMY part of the loop of sidewalks I mapped out had a graveyard alongside it - quickest stretch of that run by far!
Got to run with Morgan Kelly and Hayley K, who all made this morning's long run delightful :))) good luck on the tempo run this week everyone! LEHGO
55 miles in and around Seaside
4 miles for the past week. Legs are slowly getting in the groove of things.
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11 miles :) Feels good to be back out there getting some runs in!
31 in five days.
Heyooo Patrick!
AYYOOO!! 55 last week. Fartlek workout was a bust. Made up for it with a long progression run on wednesday. Comfortably blazed the first two thirds of my long run down on the flatlands today. Slightly uncomfortably blazed the rest...may have approached 76-77% on the chart. Still extremely pleased with it. Sundays are my favorite days to hammer.
My family is flying into Denver tonight, and staying all week. So I am excited to spend some time with them. Other than that, nothing new. I've been trying to get into the CU weight room, but so far no luck. I'll have to stick to body weight stuff for now. The next few weeks will include a focus on more dynamic drills and strides. Trying to stay patient with training, but still stoked to see what happens when everything comes together.
P.s. Cory McGee...ahhhhhhh, she is perfect!
35. Took a day off because my shins were bothering me. Overall not feeling great on many of my runs, but hopefully this week will be better!
40
39. i've been feeling sluggish on some of my runs lately but today i had a really solid long run so i think things are looking up
65 miles last week with a solid fartlek on Tuesday and a harder effort run on Friday. I feel excited to be working out again! My core and strength work has been going well along with strides and recovery activities. I'm dedicated to staying vigilant and implore each of you to do the same!
34 in 5 days, too low but FASET in the middle of the week messed up my rhythm. Every run I did get in went well
Laura Serres:
17 miles. Feeling good so far, glad to be back out there as well!
42 for the week. Got to see my beloved MarMar while she was in Tybee with her family, and she got to experience the humidity I must suffer through on a daily basis down here: "give props to anyone who has to do that all summer- thehumidity was killer!"... yeah it's like running in a friggin' sauna, seriously so much worse than Atlanta. #angst
On the bright side, I found this SUPER cool and cheap 24 hour automatic ice machine thing near where I work. Which means I will be about doubling my current ice bath frequency. If only I had found this thing when I moved to Savannah like 7 weeks ago :P
37 miles! Camped and hiked in the Blue Ridge Mountains with perfect temperature a few days ago then returned home to run in the 5646461256 degree weather! Gotta love living by the coast
40. had an off day
40 with Monday off
52 miles, had a nice long run with Kelly, Sammie, and H. Keadey!!! Almost got eaten by a huge snake, but Kelly warned me in her "loudest" voice and saved me!
Doing lots of KM runs to get heat, hills, and humidity in. 5 leg circuits...ya killin me Megs
35 miles boo :(
29 for this week. I love reading about everyone's runs!
64. Legs feel great.
AYO Patrick!
59 uncomfortable miles. I can count the number of good runs I've had this summer on two hands. Don't know what's up but it's frustrating. Still getting the training in though. I'm telling myself that this is just making me mentally tough and when I finally get a good day I'll roll out.
DBAB
46
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You are so encouraging Nat! And I think this might be a record for the highest word count on the summer blog. Maybe?
25. I only ran 3 days last week then decided to take a week off to avoid a hamstring injury- which is turning out to be a good decision because it feels much better.
67 in 6.
1. Accidental day off due to a long day in the office.
2. Took me longer than 30 seconds to read the blog so I am going to have to agree with Elena on the word count record.
3. Jweg, I am right there with you. Maybe it is the heat/humidity of the South.
4. Aye-O. Patrick.
41 miles. Started to feel pretty tired towards the end of the week and especially on my long run, but looking forward to this week!
44 Miles. Feeling great overall!
28 miles on the week. I feel really healthy so hopefully I keep that trend going. I am going to jump up to high 30's this coming week so I need to continue to be diligent with my recovery each day. Ran 9 miles for my long run yesterday and it felt fine. I'm not in the best shape but hopefully the workouts in the coming weeks can fix that.
15 Miles for me. Have another doctor's appointment on Wednesday for my achilles. Coach, I'll be sure to text/email you about what he says.
Greer, nice to know you're feeling better. Gives me hope to overcome a similar injury.
Obi, hang in there!
43 mile. It was great to get to run with Morgan, Kelly, and Sam at the river! So much easier to do long runs with other people! I leave tomorrow for Colorado where I will be working for a month at a Younglife camp so I'm excited to get to run in the mountains!
7.5 miles. Saw Dr. Mason today, and I'm scheduled to get an MRI on my hip... and hopefully that cortisone shot I've been wanting for like two months now.
How's it going peeps?! 45 for the week! First double digit run of the summer with my long run last Sunday #800Life. Feeling pretty good for the most part, shins a little sore from time to time though. Did an unplanned workout on tuesday in the form of a progressive run. Did a 6 mile out and back with the first 3 being in 6:31 pace and the last 3 being in 5:47 pace...trying to outrun a storm will get your legs going pretty good.
31 in 4 days, didn't want to jump too much since my ankle is still tender (still doubled my mileage). Long run was fun but the chafing, oh god, and I have no body glide...
My program is over so I am now in Nice for 4 days, 1 in Monaco, 4 in Rome before I go home. Gonna try to jump up to mid 40s this week as long as my ankle stays good and add in the workouts. Hopefully will be up to proper mileage the week after and once I get back to Atlanta it will be so much easier.
Europe has been a blast but I am about ready to get home to #Murica and to running with people, six weeks of lonely runs are starting to get to me
53 for me this week
51 last week. Little fatigued late in the week, but was recovered by Sunday to do a great 11 mile long run. Much better than the prior week's struggle of a long run.
39
Sorry for such a delayed response, but 50 for last week and 40 for the week prior. I've been out of town so I've had to adjust to a new routine, but I've still been getting really solid runs in. I've had a lot of success with starting runs at a really slow pace and slowly picking it up a little bit, so I'm trying to keep that going as we move into the aerobic conditioning phase. I'm still not where I'd like to be with the faster aerobic efforts, but I'm trying to be patient and confident that I'll get there. Ready to finish the summer strong and get back to doing work with the team! Patrick - AYYEOOO!
26 in 4 days because of FASET and Tech Treks. Only had time to get one run in. Got some good runs in earlier in the week and felt good. Better than I had been. Come to think of it, Tech Trek probably wasn't the best idea for my training. But I had a lot of fun and got to know some fellow freshmen. Back to following the schedule closely and going to get some good tempo in there this week.
40
45 miles
46 last week.
55
32.
Was in Florida till 7-9, and left for New York 7-13. Completely disconnected from computer. Sorry this is so late
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