The aerobic conditioning begins this week and you should begin to follow the more structured weekly training schedule in the "SUMMER '15 NOTES" tab of your annual plan spreadsheet. Some of you who had a delayed start to the summer running due to either returning from injury or your racing season was extended should strongly consider another week or two of just easy running. You should also 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!
Regarding the Tue/Fri workouts, we'll keep it pretty simple. You should warm-up and cool-down with about 10-15' of easy running. Depending on your mileage and the length of the workout, you may need to extend the warm-up and/or cool-down.
Tue - 10 x 1' @ ~90% with 2' easy running in between
Fri - strong aerobic running approaching 80%
(for new people, "~" means "about"; for Friday's run, warm-up for about 10', then begin to work your pace down towards what you estimate to be your 80% effort...try to run about the last 15' of your run at the 80% effort)
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:
57 miles
38 miles
39 miles :)
38 miles
47. on friday during my run the real feel was 109 degrees. on the bright side the majority of my runs are in the 90-100 real feel range
54 last week. Had a good long run with Alex this morning
45 miles. Just about had to amputate my legs this week after completing the leg circuit for the first time in months. Other than not being able to walk, my week went great. Finished my first big solo project at work, and we are going to tour a Water Treatment plant next week (FUN!!). There is this one awkward situation...my coworker is trying to set me up with her younger sister, but she isn't really my type. She keeps insisting, and I keep dodging the question because I can't tell her that her sister is ugly, right!? That's just not a good strategy. So I've got a dilemma for the next month.
As far as running goes, I can't wait to get back to school and run with some guys on some actual runs. Right now, a weekday 9 miler means 2x golf course, 5x neighborhood loop, or Out n' back to the park. Not exactly thrilling...especially at 6 AM. I am going to keep running easy for a couple more weeks, and might not even start workouts until right before school starts. I'm being careful not to forget the little things: strides, stretching, core...They are easy to overlook, but can be the difference between spiking up on 11/21 or sitting at home eating cheetos.
Hey coach D, I saw some running camp photos, you've been hitting the gym pretty hard huh? We might have to have a coaches pull up competition one day at practice. I know Megesi wouldn't mind, Kirillov...well maybe he would mind.
27 miles. I was at the beach this week in South Carolina and having been in Pittsburgh this whole summer where it feels fine to go for a run in the middle of the afternoon, you could say I was in for a rude awakening during my beach runs.
45 miles
75. Took a day off for some travel. Got caught in a one-stop-light-town on my way back from Charleston. Apparently the only four cars in the town and a tractor hauling a hefty load of chickens decided to be involved in the most over the top, horrific, hollywood spy film style pile up ever, that resulted in backing up my 4 and 1/2 hour drive to 7 and 1/2 hour debacle.
Killed a long run with Billy the kid and Nahom-leave-a-message out at Juhan. Triple mountain side ain't a weak mans game. Stoked to start workouts. Anyone who wants to meet up for the tempo on Friday, I'm down for knocking it out early in the morning. 7:30 at the park?
47 miles for the week. Mostly ran at night on the beach in Mississippi after an unexpected trip. Felt very good for the most part. Trying to focus on some form running as well when I get tired. Also, got to put my new Fitbit to work and I love it!
Jeremy, maybe you should give the girl a chance... She can't possibly be that bad off and may have a banging personality! Then again, I could be terribly mistaken.
for some reason my mileage didnt post last week, but it was 47. just because I went over the week before that. This week I was 54, all mileage this summer has been solo and im feeling pretty good. Got sick from the kids at the preschool, but ill be fine. Chop wood, carry water
-zane coburn
49 miles. Billy welcome to the Juhan crew man! Hip/groin is still taking its sweet time to heal completely.
57 last week. was pretty tired all week from work from starting to run in the early morning.
45 miles
Just 33 in 5 this week. Ankle non-cooperative and decided to pair up with my knee hole so I took it easy. First couple days of the week were rough but got going by the end okay.
Took a pretty fun spill today (arm damage only so we are good). Did I even run somewhere if I haven't fallen there? Apparently running on trails in the rain just does not go well for me. Hit Wednesday mileage so I will be swapping out those two runs. On the bright side, ankle and knee felt great today and I had full intentions of running the full long run.
Last week in Knoxville then I am going to the beach with my family and then to Europe to visit my brother. Definitely ready to knock out some ~8 am runs vs waking up at 6 for work every day.
Jeremy, you should really take a long hard look in the mirror and just realize that no girl could ever possibly be as attractive as you and you really should settle at some point.
52 last week. This week felt better than any week to this date.
59 last week. I'm in Pensacola (one beach to the next) for my Pilot Physical, so hopefully the base can accommodate for a good run or two while I'm here.
47 miles. I'll be heading down to Savannah next weekend for a few days since my dad is going to be moving there by the end of the summer. My sister decided to go to SCAD for school so it just made sense for him to move closer to both of us. No idea how running will be down there, but my best guess is hot and humid... Oh boy.
55 in 5 days (6 runs). I shifted my runs around to accommodate the holiday weekend (Sunday on Tuesday, Tuesday on Wednesday, and Wednesday Monday), which combined with the dreadful plan of midday runs torched my legs. I ended up taking Friday off because I was tired/lazy, but it was the right decision. I made all the miles back up with a pretty sweet Saturday double; I ran the same route twice in 9 hours and was faster the second time around and felt great. Had a solid long run today along the Delaware River Tow Path.
Jeremy, I can't imagine what you have to go through. Women keep throwing themselves at plain ol' me to the point I need carry a stick while I run to fend them off. A Greek god incarnate such as yourself must need to a president level security team to keep your sanity. I hope you can manage another month without us. Also, I swear I'll give you a call about that project of yours any day now.
41 this week! A little short because of unexpected storms that made me take Wednesday off!
37 miles, short due to a short sunday long run after arriving at camp. Im really digging these trails through the smokeys and im bummed i cant stay for week 3 too. :(
43
40 miles
48 miles
64 this week, long because I misread the plan and have been one week to far ahead in the mileage plan for the last few weeks. I'll reinsert the week I skipped after this week. Otherwise, I've been holding it down per usual.
45 miles last week. Slowly climbing back up to the planned mileage. Also, Greenwald just tell her your plans to marry Zach in 2020. That should scare her off enough.
37 then 44 for my last two weeks, finally caught up to the mileage on the schedule
32, a lil short
52
35 miles in 5. Took an extra day off this week due to some knee stiffness, but totally my fault, my shoes are trashed. Picked up a new pair at Big Peach on Friday so I should be good to go. Not feeling super ready for workouts yet so I'll push it back a week or two. Take note freshmen, maybe someday you too can have a PR of 27:34 for 8k
44 miles. I'm a few miles short this week. I wasn't able to do my full long run last weekend because my legs were completely exhausted from traveling/walking all last weekend. I had to do this week's long run on Friday bexause we left for Maine this weekend and I knew I wouldn't be able to run while driving. The rest of the week should be on schedule.
3 last week, started back at the end of the week. Should hit somewhere in the 20s this week and everything is feeling fine so far. Weather is really nice here in Maine so its a good time to be getting back into running.
36 last week!
60 in 6
43 last week
40
52. Don't mess with the Juhan. Running with other humans makes life a lot more enjoyable. A fire at ye olde apartment complex pretty much nullifies all that. WIL WERK FOUR FOOD AND CHELTER GOD BLESS
38 miles!
38 miles
50
43
0:( still ankle thing unfortunately
55 miles. Was supposed to run 7 days last week but wound up having to take Saturday off because I was babysitting my cousins. Trying out the morning run this week to avoid some of the FL heat
39 miles!
42 miles
37 miles last week. Feeling good aerobically but hips, calves, & shoulders are tight. Focusing on form (elevating hips more & fully rolling through foot) & on building a more deliberate & thorough post-run recovery routine
43 miles
42 miles last week
43 miles last week. I posted this Sunday from my phone and I realized it didn't work.. sorry about that. Hope everyone is staying hydrated and handling the heat ok. I'm looking forward to meeting the freshman/transfers!!
38 miles
50 miles last week
Just got back from a week without internet, so I ran 34 miles last week
44 miles last week!
48
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