Due to the wonders of modern technology: wireless technology and a laptop I am currently lounging in bed listening to the wind outside and generally pondering life.
I noticed from CMJ's blog and Secret Squirrel's blog that my extract from Road Racing for Serious Runners (Pfitzinger/Douglas) seemed to cause some interest so I thought I'd dust it off and have another look to see what they say about marathon training.
I mentioned about 'stimulating the physiological adaptations that are crucial to marathon success', but what does that mean? According to my two new best friends (Pfitzinger/Douglas) marathon running requires lots of pure endurance (doh), the ability to store a large quantity of glycogen in your muscles and a high lactate threshold.
Endurance training gives you increased capillary density and increased ability to use fatty acids, i.e. to burn more fat than carbs at a given running speed. This means that glycogen (stored form of carbs in the muscle) is spared which means you can run further before depletinig your stores. Glycogen availability is a limiting factor in performance, basically, you need it!
Also, endurance training helps you to adapt to store more glycogen. Long runs deplete your glycogen stores which provides a stimulus for your muscles to store more glycogen so by increasing your long run distance and your weekly milege you increase the capacity of your muscles to store glycogen.
A high lactate threshold (lactate doesn't start accumulating in your muscles and blood until you reach a high % of your VO2 Max) can also be stimulated by the right training.
So there, it's interesting stuff...
Tuesday, 11 March 2008
Marathoners aren't made overnight. Runners become marathoners with intelligent and consistent training
Training week ending 9 March
This is a short and sweet training update as there isn't much to write about really!
Monday: rest
Tuesday: circuits (am), Watford V PNE (PM) :-)
Wednesday: rest
Thursday: rest (circumstances were against me!)
Friday: rest
Saturday: rest
Sunday: 19 mile Grizzly
Totals:
Training sessions: 1 running, 1 circuits
Total milage: 19
Well, I am not commenting on this, a rubbish week but the Grizzly went well. I might write about that later.
Also, I will delve into my book of knowledge to see what it says about long slow runs and physiological adaptations as I saw both CMJ and Secret Squirrel commented on their blogs (it was a test to see if anyone actually read this and they both passed!)
Monday: rest
Tuesday: circuits (am), Watford V PNE (PM) :-)
Wednesday: rest
Thursday: rest (circumstances were against me!)
Friday: rest
Saturday: rest
Sunday: 19 mile Grizzly
Totals:
Training sessions: 1 running, 1 circuits
Total milage: 19
Well, I am not commenting on this, a rubbish week but the Grizzly went well. I might write about that later.
Also, I will delve into my book of knowledge to see what it says about long slow runs and physiological adaptations as I saw both CMJ and Secret Squirrel commented on their blogs (it was a test to see if anyone actually read this and they both passed!)
Wednesday, 5 March 2008
Mapmyrun
Does anyone use mapmyrun? It is a very cool site where you can measure, save and store running routes, dead simple.
Anyway, I have created a North Herts Road Runners group so we can share routes with each other, the URL is http://www.mapmyrun.com/community/groups/742848129 and if you have an account already you can join the group...so come and join me!
Anyway, I have created a North Herts Road Runners group so we can share routes with each other, the URL is http://www.mapmyrun.com/community/groups/742848129 and if you have an account already you can join the group...so come and join me!
Longest Run and Second Longest Run
I thought I'd share with you some useful thoughts from a book entitled Road Racing for Serious Runners (Pfitzinger/Douglas) kindly given to me by Karen (the title still makes me giggle,
I am not exactly serious).
Anyway, for some reason I was flicking through the marathon section and I spotted 2 things that I knew but it was nice to have reinforced:
1. Longest Run - Remember long runs aren't jogs. To stimulate the physiological adaptations that are crucial to marathon success (e.g. increased capillary density and increased glycogen storage), do your long runs 0.45 to 1:30 per mile slower than your marathon pace.
I think we are all guilty of running our long runs too quick and in fact running slowly is actually really hard, even for me...
2. Second Longest Run - The purpose of the 2LR is to reinforce the training adaptations of the long runs. They should increase in distance in a similar pattern to the long run and should be run at a similar pace to the long run.
And finally, if you miss an important session, don't try to make it up. If circumstances dictate that you end up beng behind schedule in a week, don't run several hard sessions in a row to make up for it. If you do, the workout quality will be reduced and you are more likely to get injured. Instead, focus on the most important sessions...what are those? Well, it's late now so I will share that information at a later date!
And yes, I know, I am often to be witnessed falling into the pitfalls above...do as I say and not as I do?
I am not exactly serious).
Anyway, for some reason I was flicking through the marathon section and I spotted 2 things that I knew but it was nice to have reinforced:
1. Longest Run - Remember long runs aren't jogs. To stimulate the physiological adaptations that are crucial to marathon success (e.g. increased capillary density and increased glycogen storage), do your long runs 0.45 to 1:30 per mile slower than your marathon pace.
I think we are all guilty of running our long runs too quick and in fact running slowly is actually really hard, even for me...
2. Second Longest Run - The purpose of the 2LR is to reinforce the training adaptations of the long runs. They should increase in distance in a similar pattern to the long run and should be run at a similar pace to the long run.
And finally, if you miss an important session, don't try to make it up. If circumstances dictate that you end up beng behind schedule in a week, don't run several hard sessions in a row to make up for it. If you do, the workout quality will be reduced and you are more likely to get injured. Instead, focus on the most important sessions...what are those? Well, it's late now so I will share that information at a later date!
And yes, I know, I am often to be witnessed falling into the pitfalls above...do as I say and not as I do?
Tuesday, 4 March 2008
Long run thoughts
This week's long run was an interesting exercise to say the least. This week's training had gone a lot better (due to my new illuminous yellow socks of course) so I was feeling confident. However, I didn't make my life any easier as on Saturday I did a 6 mile run followed by a Bootcamp training session at the gym. What is bootcamp I hear you say? it's a tough old class at the gym which basically consists of loads of lunges, situps, press ups, boxing (I like punching Gary) and other silly stuff with lots of loud shouting and music! Anyway, predictably I always ache afterwards (usually for a number of days!) so doing this class isn't the most sensible thing I have ever done in my life.
Anyway, I set off on Sunday with an aim of running 18 miles or so but by the time I had got to Preston (4 miles) I realised that this was going to be a long old day. I changed my initial route to cut out some of the hills (good job I know the roads round this neck of the woods so well after all this training!) and I struggled on. It was a lovely day, lovely weather although the wind was a pain and after a while it started getting really chilly in the wind.
After Preston I went towards Great Offley, New Wellbury Farm, Pirton and a roundabout route back. It was so very hard, by the time I had done 10 miles I was pretty tired and I really struggled round the rest of my route. But mind over matter, I forced myself to get as far as 17 when I could have cut it short at so many other points (the downside to knowing the roads so well!) By the time I got home I was so incredibly tired and achey and had started to get a weird niggle in the back of my right leg (fingers and toes crossed on that one).
So, how do I feel about this run? 17 miles in 3:10 is pretty dire really and it wasn't as far as I wanted to go. On the plus side, I stuck in there and had loads of time on my feet. I guess we shall see...
Anyway, I set off on Sunday with an aim of running 18 miles or so but by the time I had got to Preston (4 miles) I realised that this was going to be a long old day. I changed my initial route to cut out some of the hills (good job I know the roads round this neck of the woods so well after all this training!) and I struggled on. It was a lovely day, lovely weather although the wind was a pain and after a while it started getting really chilly in the wind.
After Preston I went towards Great Offley, New Wellbury Farm, Pirton and a roundabout route back. It was so very hard, by the time I had done 10 miles I was pretty tired and I really struggled round the rest of my route. But mind over matter, I forced myself to get as far as 17 when I could have cut it short at so many other points (the downside to knowing the roads so well!) By the time I got home I was so incredibly tired and achey and had started to get a weird niggle in the back of my right leg (fingers and toes crossed on that one).
So, how do I feel about this run? 17 miles in 3:10 is pretty dire really and it wasn't as far as I wanted to go. On the plus side, I stuck in there and had loads of time on my feet. I guess we shall see...
Training week ending 2 March
This week's training:
Monday: rest
Tuesday: circuits (am), 6 miles (pm)
Wednesday: rest
Thursday: circuits (am), Hitchin Hills (pm) (around 4 miles)
Friday: rest
Saturday: 6 miles (am), Bootcamp class at the gym (pm)
Sunday: 17 miles (but in 3:10, more to come about that!)
Totals:
Training sessions: 4 running, 2 circuits, 1 bootcamp
Total milage: 33
Verdict: definite improvement but still more improvement to be had!
Monday: rest
Tuesday: circuits (am), 6 miles (pm)
Wednesday: rest
Thursday: circuits (am), Hitchin Hills (pm) (around 4 miles)
Friday: rest
Saturday: 6 miles (am), Bootcamp class at the gym (pm)
Sunday: 17 miles (but in 3:10, more to come about that!)
Totals:
Training sessions: 4 running, 2 circuits, 1 bootcamp
Total milage: 33
Verdict: definite improvement but still more improvement to be had!
Sunday, 2 March 2008
Wasting time before going on a long run
It's Sunday morning and I am due to go out for a long run...amazingly this week's training has gone pretty well so I am not dreading it as much as I sometimes do but I haven't quite got round to getting out there yet! I've got a few stalling tactics: lounging in bed, putting some washing on and then needing to wait until it is finished (and yes Gary, I know I hardly ever do any of the washing!), watching Match of the Day, writing this blog, checking out facebook...anyway, I really should get going as it'll be a while before I get back!
As I said above, this week's training has gone pretty well. I was pleased with last week's long run and I've done 3 runs since then. This upturn in form has coincided with a new pair of trainers as the air in my last pair started to make a funny noise last week and my investment in some bright yellow socks so I am sure my slight form improvement is down to that! Also, I think writing this blog has shamed me into doing some training!
And finally, Secret Squirrel mentioned in her blog about how she finds rest days hard. I have to admit I don't! As long as I am over the guilt thing (which by now I really should be!) I am more than able to enjoy a rest day or 3 every week.
As I said above, this week's training has gone pretty well. I was pleased with last week's long run and I've done 3 runs since then. This upturn in form has coincided with a new pair of trainers as the air in my last pair started to make a funny noise last week and my investment in some bright yellow socks so I am sure my slight form improvement is down to that! Also, I think writing this blog has shamed me into doing some training!
And finally, Secret Squirrel mentioned in her blog about how she finds rest days hard. I have to admit I don't! As long as I am over the guilt thing (which by now I really should be!) I am more than able to enjoy a rest day or 3 every week.
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