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 '14 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, NOT where your personal best or your goal is.
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 (breathing) is...you should be able to tell when strong aerobic efforts cross over the threshold and become anaerobic. When you can't keep up with your breathing, you've gone anaerobic. So focus on your breathing, and 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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55 comments:
53 miles last week. First comment, get jelly. -Patrick Fleming
47 feeling great foot back to normal.
42 miles!
51, subpar week.
48 miles!
49 miles last week.
49
51. Felt pretty good. -Zane
11. Waiting on insoles.
45 miles
44 Miles.
43
47 with a day off. Felt very good this week. Feeling fit but will hold off at least another week to begin the aerobic conditioning efforts. Got finals this week, wish me luck.
0 this week, but all over that weight room #GetBig. Keep up the good work squad! I'm expecting greatness this year!
47 miles!
47 with a day off. Started the week with a "hot" long run in Stockholm with Malin and ended it with a nice run through the suburbs of Bristol, England (which is like horse pastures, creeks, cottages, and trails).
It finally stopped raining in Switzerland.
Only TWO long runs left until I see street signs in English and prices in $$$ USD not £ !
@coachdrosky... It seems that Oliver thinks "no" means "bite my hand again". Will he make a guest appearance at practice? :)
38 miles! Only one more week left in Spain and then its back to the US!
43 miles last week.
Cole J. 52 miles, yesterday I met some people to do the long run at 9 and it was toooo hot! I hope we can do our long runs earlier than that until it starts to cool down
40 miles
22 miles. Feeling good
44 Miles! Had some great runs up in Cape Cod and got a little spoiled with the cooler weather. Allison and I braved a hot long run at Kennesaw yesterday though! If you were wondering, that hill is still really bad.
46 miles. The rest week has me feeling good for the jump in mileage this week. I'm going to start workouts next week when I'm back in the US.
50 miles, feels slow because of the heat, but I am trying to be patient!
40 miles for the week
40 miles for the week
43 miles! very hot, so getting runs in at 5:30am!
15 miles last week. Should be over this injury soon.
62 on 6. Legs felt kinda sluggish yesterday, but I'm ready for the workouts.
51 miles last week
Only had to run 10 miles to steal yo girl, but I ended up running 62.
28 miles feeling good
38 last week-I had a rough week at work and dealing with the bed bugs returning with Allison has been stressful I felt very sluggish at the end of the week:(
So what I'm hearing is Allison brings bedbugs? I guess the girl's team shouldn't keep anything in the locker room.
40 miles
43 miles!
43
45 this week, back in states
36 miles this week. Missed a day at FASET so I ran twice on Wednesday and my long run was ten miles. I was going to stop at 9 but it felt really good. I put my long run on Saturday though and ran 6 on Sunday because I wanted to run with my varsity boys on the trails. Had a great time!! Ready as I'm going to be for the new training plan!
45 miles
38 miles
23 working on some ankle strengthening exercises after i took a twist on some terrain when i ventured off the asphalt paths. I'm eager for the xc terrain though! Two more weeks of my internship and then its back to the team! Still missing my running buddies.
Laura
52 big ones
25 for me, with low mileage at the beginning of the week from bein sick back up to higher mileage runs over the weekend! Should be closer this week
47 in 6
33 miles. - Gabriel D.
62 miles last week. I'm excited to begin some harder effort runs this week.
55
38
28 for last week. Going to shoot for low 40s this week and then hopefully get back on schedule.
54 last week, that humidity isn't playing around!
44!
41 miles. Moving into GT in 6 days!
65
38
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