sho nuff
Footballguy
Here too.what's considered "slow"?
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Ran a 10k in June (9 Viewers)
- Thread starter GStrot
- Start date
prosopis
Arizona Chupacabra
Ned
Footballguy
Happy New Year, fellas.
What better way to cure a NYE hangover than a 8/4 tempo run? Right? 
7:18/178 for the 4LT miles. HR was barely acceptable for LT, but it was surprisingly fun. Still had a nice pep in my step during the cool down. I guess I just needed a little alcohol in me to wake things up.
What better way to cure a NYE hangover than a 8/4 tempo run? Right?
7:18/178 for the 4LT miles. HR was barely acceptable for LT, but it was surprisingly fun. Still had a nice pep in my step during the cool down. I guess I just needed a little alcohol in me to wake things up.
mr. furley
Footballguy
yeah, but, what pace?is there a magic cutoff where a time is no longer considered "slow"?'prosopis said:'sho nuff said:Here too.'beer 302 said:'mr. furley said:what's considered "slow"
Juxtatarot
Footballguy
If you could comfortably walk faster than you're running, that's slow.yeah, but, what pace?is there a magic cutoff where a time is no longer considered "slow"?'prosopis said:'sho nuff said:Here too.'beer 302 said:'mr. furley said:what's considered "slow"
beer 302
Footballguy
I typically run mid to low 8's as fast for me. Mid to high 9's "feel" slow. Went for a run with my daughter a few days ago & we were doing 11ish pace when not walking. That felt incredibly slow to me, didn't break a sweat & had to put on gloves & a headband to stay warm. That's me.Obviously different for everyone but as I recall you're pretty quick Furley, yes? I would guess for the guys that typically run in the 7's, a high 8 minute pace would feel "slow". Sadly I will never knowIf you could comfortably walk faster than you're running, that's slow.yeah, but, what pace?is there a magic cutoff where a time is no longer considered "slow"?'prosopis said:'sho nuff said:Here too.'beer 302 said:'mr. furley said:what's considered "slow"
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mr. furley
Footballguy
i'm down in the low 9s but i keep reading that that's "slow"
IvanKaramazov
Footballguy
No reason to do so. "Fast" and "slow" are both dependent on who's doing the talking. I look at guys like Grue and Jux and FUBAR as unbelievably fast, but I'm sure each of them has other folks that they look at at and say "damn that guy's fast."
SFBayDuck
Footballguy
Exactly, it's all relative. Throw in terrain - road vs trail, flat vs hilly - and it becomes even more so, even for the same runner. I think just about everybody else is fast. Of course a lot of fast runners couldn't come out with me and just keep slowly chugging along the trails for 6 hours, which is the kind of running that motivates me, while others are inspired by working to shave seconds off their 5K times. Just do what you do, furley.No reason to do so. "Fast" and "slow" are both dependent on who's doing the talking. I look at guys like Grue and Jux and FUBAR as unbelievably fast, but I'm sure each of them has other folks that they look at at and say "damn that guy's fast."
Juxtatarot
Footballguy
Koby.No reason to do so. "Fast" and "slow" are both dependent on who's doing the talking. I look at guys like Grue and Jux and FUBAR as unbelievably fast, but I'm sure each of them has other folks that they look at at and say "damn that guy's fast."
Ned
Footballguy
Yeah screw that guy!Koby.No reason to do so. "Fast" and "slow" are both dependent on who's doing the talking. I look at guys like Grue and Jux and FUBAR as unbelievably fast, but I'm sure each of them has other folks that they look at at and say "damn that guy's fast."
prosopis
Arizona Chupacabra
No reason to do so. "Fast" and "slow" are both dependent on who's doing the talking. I look at guys like Grue and Jux and FUBAR as unbelievably fast, but I'm sure each of them has other folks that they look at at and say "damn that guy's fast."
It is all relative. I would consider low 9s fast. Grue probly considers that a fast walk.
FUBAR
Footballguy
Darn good posting. Fwiw, i would prefer to do the multiple hour runs too, but time doesn't currently permit.Exactly, it's all relative. Throw in terrain - road vs trail, flat vs hilly - and it becomes even more so, even for the same runner. I think just about everybody else is fast. Of course a lot of fast runners couldn't come out with me and just keep slowly chugging along the trails for 6 hours, which is the kind of running that motivates me, while others are inspired by working to shave seconds off their 5K times. Just do what you do, furley.No reason to do so. "Fast" and "slow" are both dependent on who's doing the talking. I look at guys like Grue and Jux and FUBAR as unbelievably fast, but I'm sure each of them has other folks that they look at at and say "damn that guy's fast."
beer 302
Footballguy
One thing I've found, mostly from this thread, is don't try to compare your times to other guys. You'll get humbled quickly and really, for no good reason. Run against your past with an eye on your future. If you have a group you run with that are in your running range the fine but don't get caught up on how fast you are compared to someone else.
MAC_32
Footballguy
True, but I've also found it helpful to stay motivated by trying to 'compete' with some of the guys in here. Doubt I ever come close to the raw # of miles as some in here, but I'd be lying if 'Ned,' 'Grue', and 'The Duck' don't pop in my head towards the end of my 7, 8, 9 mile jaunts. I don't think I'll ever compete with them in distance races, but their work is fresh in my mind and my shorter distance training benefits. Followed up yesterday's surprise interval 5 with an easy 5 today - chose a main street route to avoid so many unshoveled sidewalks today.
koby925
Footballguy
Yeah screw that guy!Koby.No reason to do so. "Fast" and "slow" are both dependent on who's doing the talking. I look at guys like Grue and Jux and FUBAR as unbelievably fast, but I'm sure each of them has other folks that they look at at and say "damn that guy's fast."
Ned
Footballguy
Yeah screw that guy!Koby.No reason to do so. "Fast" and "slow" are both dependent on who's doing the talking. I look at guys like Grue and Jux and FUBAR as unbelievably fast, but I'm sure each of them has other folks that they look at at and say "damn that guy's fast."
Sand
Footballguy
So I hardly ran in December (15 miles, I think). But it appears my Achilles is healed up, so I started back up today with a nice, easy 5 mile run. 4 miles in I look down and notice my HR is at 173. Dagnabit. Turns out I Sanded the whole damn run - 5 miles at 8:04/mile. I guess I'm back. 
Which brings me to New Year's Goals: Mine are easy. Lose 15lb. I am at darn near 180 (
) and want to be at 163 or so. I hate looking at Strava segments knowing I could be 10% faster just by not being a fat tub of lard. Oh, and run 1000 miles. I only did 550 last year and want to try and be consistently putting in 20 mile weeks. Just plod away and get a great base going for the late summer races. (And, as a special bonus, make BnB and PSL cry like little girls during BS&G. 
)
Which brings me to New Year's Goals: Mine are easy. Lose 15lb. I am at darn near 180 (
) and want to be at 163 or so. I hate looking at Strava segments knowing I could be 10% faster just by not being a fat tub of lard. Oh, and run 1000 miles. I only did 550 last year and want to try and be consistently putting in 20 mile weeks. Just plod away and get a great base going for the late summer races. (And, as a special bonus, make BnB and PSL cry like little girls during BS&G. )
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2Young2BBald
Footbaldguy
I thought this was timely. I get a weekly Run-Mail from one of the local running stores and this week's touched on the topic batted around lately about speed as it compares to others:
The Obsessed Runner
Yo run gang,
My favorite George Carlin line; "People that drive faster than us are maniacs and the ones that drive slower than us our idiots!". It's an insightful line into our human nature. Do we have similar thoughts about those who run faster or slower than us?
Or run more miles per week or less miles per week than us? Not that they are maniacs or idiots but do we feel perhaps inferior or superior when talking to other runners about their statistics? How about when talking about income, education or any other kinds social or physical measuring? I know I'm guilty of this at some level ... Dang, I resolve to work on this.
The reality is that our life circumstances and our bodies are so very different, a mile run for one person may be a greater accomplishment and bring more personal satisfaction than another person finishing a marathon. When we do something heroic or amazing, only we can know for sure that it was. What others observe, say or think about our accomplishments may boost or deflate our egos but it's up to us to be honest and true to ourselves and do what we think we can or should do in this life to be a more complete and better person. I believe our daily run and the races we enter help guide us through this life and give us insight on who we are and who we can be. I believe knowing our fellow runners are on the same path can make us more tolerant, caring and helpful.
Run, learn, grow,
Randy Step, an admitted obsessed runner who thinks everyone who runs is pretty darn cool.
The Obsessed Runner
Yo run gang,
My favorite George Carlin line; "People that drive faster than us are maniacs and the ones that drive slower than us our idiots!". It's an insightful line into our human nature. Do we have similar thoughts about those who run faster or slower than us?
Or run more miles per week or less miles per week than us? Not that they are maniacs or idiots but do we feel perhaps inferior or superior when talking to other runners about their statistics? How about when talking about income, education or any other kinds social or physical measuring? I know I'm guilty of this at some level ... Dang, I resolve to work on this.
The reality is that our life circumstances and our bodies are so very different, a mile run for one person may be a greater accomplishment and bring more personal satisfaction than another person finishing a marathon. When we do something heroic or amazing, only we can know for sure that it was. What others observe, say or think about our accomplishments may boost or deflate our egos but it's up to us to be honest and true to ourselves and do what we think we can or should do in this life to be a more complete and better person. I believe our daily run and the races we enter help guide us through this life and give us insight on who we are and who we can be. I believe knowing our fellow runners are on the same path can make us more tolerant, caring and helpful.
Run, learn, grow,
Randy Step, an admitted obsessed runner who thinks everyone who runs is pretty darn cool.
prosopis
Arizona Chupacabra
I did total of 5 miles today. Did 5x400 @ 8:00 pace and the rest was a slow recovery jog. Also hit the weights. I did this before work today so I was in the gym at 5:00am. I usually start work at 5:30 but I was told to come in at 8:00.
Company I work for was sold and taken over by new over lords. Worst day ever seeing people leaving crying. I seem to be safe but I am more then a little nervous. Change is always rough for me and I am not liking the changes I see. I am just glad I seem to have made through the first wave. Thankful to still have a job but at the same time I dont want to go in tomorrow. It is certainly a nut up time for me.
Company I work for was sold and taken over by new over lords. Worst day ever seeing people leaving crying. I seem to be safe but I am more then a little nervous. Change is always rough for me and I am not liking the changes I see. I am just glad I seem to have made through the first wave. Thankful to still have a job but at the same time I dont want to go in tomorrow. It is certainly a nut up time for me.
mr. furley
Footballguy
nothing local in January but there's one in early February that i'm eyeballing
tri-man 47
Footballguy
Hopefully you have survived the ownership change. 'Man up' for the next couple of days and see what develops! Nice workout, pro. Great to see that kind of speed work. See if you can build up more reps (8, 10, 12 ..) and/or more speed as you get used to them. It will be interesting to compare your interval times 360 days from now!2Young - yes, timely article! I have always found much enjoyment looping back to cheer on the back half of 5K races - lots of folks completing their first race, running the race non-stop for the first time, or learning how to shift gears for the last quarter mile. Those runners carry a ton of pride as they finish up. Then again, I'm amused at some of the old-man support I get (used to get) in the tri's as the young whipper-snappers with their fancy wheels come zipping by.I did total of 5 miles today. Did 5x400 @ 8:00 pace and the rest was a slow recovery jog. Also hit the weights. I did this before work today so I was in the gym at 5:00am. I usually start work at 5:30 but I was told to come in at 8:00.
Company I work for was sold and taken over by new over lords. Worst day ever seeing people leaving crying. I seem to be safe but I am more then a little nervous. Change is always rough for me and I am not liking the changes I see. I am just glad I seem to have made through the first wave. Thankful to still have a job but at the same time I dont want to go in tomorrow. It is certainly a nut up time for me.
gruecd
Footballguy
Updated. Thanks for the reminder!
beer 302
Footballguy
And so it continues into 2013. . .I did 6 miles on Wednesday with 8x400 @ 8:15ish pace mixed in and then off to the gym. Unfortunately I took today off to sleep in as I'm feeling like I'm on the verge of catching something and I'm trying not to. For some reason sleep is my remedy when I feel like I'm coming down with something.Good to hear you made the first cut, having been bought and sold twice so far my advice would be to continue to do what you do as well as do. There is a reason you are still there. Second, don't give them a reason to let you go and conversely, make them want to keep you. If you don't add value during a change of ownership you're out. Good luck brother, I know you've got more on your side than skillI did total of 5 miles today. Did 5x400 @ 8:00 pace and the rest was a slow recovery jog. Also hit the weights. I did this before work today so I was in the gym at 5:00am. I usually start work at 5:30 but I was told to come in at 8:00.Company I work for was sold and taken over by new over lords. Worst day ever seeing people leaving crying. I seem to be safe but I am more then a little nervous. Change is always rough for me and I am not liking the changes I see. I am just glad I seem to have made through the first wave. Thankful to still have a job but at the same time I dont want to go in tomorrow. It is certainly a nut up time for me.
gruecd
Footballguy
Hey, guys. I've got an easy 5 later this afternoon and then 14 tomorrow morning, my longest run since the failed attempt at my 50-miler in November. I'd estimate my Achilles at about 90% healed, so I'm hoping it holds up OK. Then off to Lambeau tomorrow afternoon to watch the Packers crush the Vikings. Should be a good day!
What's everyone else doing?
What's everyone else doing?
Ned
Footballguy
Good to see ya back.Hey, guys. I've got an easy 5 later this afternoon and then 14 tomorrow morning, my longest run since the failed attempt at my 50-miler in November. I'd estimate my Achilles at about 90% healed, so I'm hoping it holds up OK. Then off to Lambeau tomorrow afternoon to watch the Packers crush the Vikings. Should be a good day!
Fighting the almost daily winds these days. 20mph wind with I don't know what it's gusting to... I'd rather have the humid July runs than this crap. 
On the plus side, I've been feeling a little crisper, if that makes any sense. Just wrapped up 7 GA at lunch and felt smooth, considering the wind. 5 tomorrow and then going for 15 on Sunday. May be trails if there's no ice.GL tomorrow!
Sand
Footballguy
Yesterday - 2,000yd swim + 1 hour Sufferfest on the trainer.Today - easy 5 miler at 8:30 perTomorrow - 60 mile ride with all the Cat rated roadies.Hey, guys. I've got an easy 5 later this afternoon and then 14 tomorrow morning, my longest run since the failed attempt at my 50-miler in November. I'd estimate my Achilles at about 90% healed, so I'm hoping it holds up OK. Then off to Lambeau tomorrow afternoon to watch the Packers crush the Vikings. Should be a good day!
beer 302
Footballguy
Hoping to get in 12-16 tomorrow depending on how I feel. Missed a few days this week and I really need to start getting in some LR's.Hey, guys. I've got an easy 5 later this afternoon and then 14 tomorrow morning, my longest run since the failed attempt at my 50-miler in November. I'd estimate my Achilles at about 90% healed, so I'm hoping it holds up OK. Then off to Lambeau tomorrow afternoon to watch the Packers crush the Vikings. Should be a good day!
tri-man 47
Footballguy
6 miles today in the first below-zero wind chills of the season ..not too bad, though. A new addition to my winter gear is some rather thick wrist bands (from one of the Bourbon Chase locales), which seems to really help keep the hands warm (I always wear gloves).Hopefully double-digit runs on both Saturday and Sunday as I try to push the mileage back up. This time last year I was wrapping up a couple of 50 mile weeks in Sydney, and that mileage really helped. Temps notwithstanding, at least the days are now starting to lengthen again. And ...still no snow in Chicago this winter. Crazy.
Sand
Footballguy
I hear you - my hands stay cold. Though about taking them out for my run today (45F, much nicer than what you have right now).
sho nuff
Footballguy
Getting in 8 or so in the morning...if I still don't feel like complete crap.Then taking down all the Christmas Crap...then drinking some Spotted Cow imported from my trip to Wisconsin and watching the Packers.Hey, guys. I've got an easy 5 later this afternoon and then 14 tomorrow morning, my longest run since the failed attempt at my 50-miler in November. I'd estimate my Achilles at about 90% healed, so I'm hoping it holds up OK. Then off to Lambeau tomorrow afternoon to watch the Packers crush the Vikings. Should be a good day!
MAC_32
Footballguy
Opened the new year with 5 interval miles, easy 3 yesterday, with my weight routine sandwiched between. Hoping to get out tonight for an easy 5 mile run after the wife and kids go to bed, but if not I'll double up tomorrow - run in the morning, lift in the afternoon. Supposed to warm up here next week so I may do some longer distances then.Hey, guys. I've got an easy 5 later this afternoon and then 14 tomorrow morning, my longest run since the failed attempt at my 50-miler in November. I'd estimate my Achilles at about 90% healed, so I'm hoping it holds up OK. Then off to Lambeau tomorrow afternoon to watch the Packers crush the Vikings. Should be a good day!
FUBAR
Footballguy
Yesterday - 6.2M, negative splitToday - 500 pushups, 500 abs mixTomorrow - 13.1M time trialSunday - Rest
MAC_32
Footballguy
Always make sure my cold gear is wrapped over my gloves, just to make sure there's no outlet for the cold to get in. Similar story with my feet - one pair of socks, tuck cold gear into them, then wear a bigger thicker pair of socks over top. Ski mask with winter hat up top and weather I cover my face or not depends if the windchill is above or below 15.
sho nuff
Footballguy
I will tell you what...the Drymax winter socks I bought this year (kind of a throw in on a runningwarehouse order where it was something like..."add the socks for a few bucks" kind of deal).
They were great on that run last week in the cold in Wisconsin.
Feet never felt cold and were actually warm when I got back...wicked the sweat away too.
They were great on that run last week in the cold in Wisconsin.
Feet never felt cold and were actually warm when I got back...wicked the sweat away too.
prosopis
Arizona Chupacabra
Hey, guys. I've got an easy 5 later this afternoon and then 14 tomorrow morning, my longest run since the failed attempt at my 50-miler in November. I'd estimate my Achilles at about 90% healed, so I'm hoping it holds up OK. Then off to Lambeau tomorrow afternoon to watch the Packers crush the Vikings. Should be a good day!
Nice to see you back.I did 4 miles @ 8:34 pace then 1 mile @ 9:31 pace then a short cool down today. I am hoping for a nice long run tomorrow although I am not sure how long yet.Good luck with the game tomorrow I will be rooting for the Packers.
mr. furley
Footballguy
these Yak Trax are pinching my big toe first time with purple toenails not happy
first time with purple toenails not happy
Juxtatarot
Footballguy
Stop complaining. Just rip that toenail off and get back out there.these Yak Trax are pinching my big toe
prosopis
Arizona Chupacabra
What happened to my conditioning??? I cant imagine running a half at 8:30 pace now and I did that less then a mos ago?? I suppose to much Christmas cheer and being sick has hurt me. Anyway I went out for a long run this morning. I set my garmin for 10 miles at 9:35 pace. I was hurting within 2 miles 
I did do that 4 mile pace run yesterday so I was on tired legs but still I was not expecting this. I made it 7 miles and I was really struggling. At 7 miles I though I had run 8 and I was going to give up on the 10 but instead I reset my garmin to do 2 miles at a recovery pace of 10:30-11:30. I was surprised when I got home and looked at the numbers that I had only run 9. Kind of tells me my head was not all there at the end. Final numbers today.
7 miles@ 9:44 pace followed by 2 miles @ 11:08 pace.
I am disappointed in the loss of conditioning but I will take it and I realize the conditioning will return fairly quickly.
*Work update- I still have a job but more folks seem to be on the chopping block. Yesterday we were all surprised with a drug test. I am wondering if this is another tactic to weed out some folks. We will see what next week brings. I will say the three days of work last week felt like a lot longer and was pretty dang stressful.
I did do that 4 mile pace run yesterday so I was on tired legs but still I was not expecting this. I made it 7 miles and I was really struggling. At 7 miles I though I had run 8 and I was going to give up on the 10 but instead I reset my garmin to do 2 miles at a recovery pace of 10:30-11:30. I was surprised when I got home and looked at the numbers that I had only run 9. Kind of tells me my head was not all there at the end. Final numbers today.7 miles@ 9:44 pace followed by 2 miles @ 11:08 pace.
I am disappointed in the loss of conditioning but I will take it and I realize the conditioning will return fairly quickly.
*Work update- I still have a job but more folks seem to be on the chopping block. Yesterday we were all surprised with a drug test. I am wondering if this is another tactic to weed out some folks. We will see what next week brings. I will say the three days of work last week felt like a lot longer and was pretty dang stressful.
prosopis
Arizona Chupacabra
Stop complaining. Just rip that toenail off and get back out there.these Yak Trax are pinching my big toe
MAC_32
Footballguy
It did, the work stress too, but give it 2-3 weeks and you'll be 90-95% back to where you were. It's much easier to bounce back than it is to start a new, just gotta be a little patient.
2Young2BBald
Footbaldguy
And, moderately slacking at year end will payoff in the new year. 2010 into 2011, I took no "off season" and felt stale most of 2011. Last year and again this year I pulled way back mid November thorough the end of the year. Now, I've caught my annual one cold a year and gained about 7 pounds, but was in the same boat last year and felt much more fresh when I got things back on track.
FUBAR
Footballguy
Forgot my Garmin at work.
So I just ran the planned route with an good-old regular watch, for 100 minutes. Kind of liked not having the Garmin but I won't do this often.New route, down the road from me then a nice 8ish mile loop. Decided I'd take dirt roads back and slightly off course. Ended up having to hop a gate and fence, then looked around and realized I had gotten into a turkey coop. Went through it, hopped a barbed-wire fence (climbing on what I assume is the turkey feeder), got back on track and got home without issue. I'm just thankful the farmer either didn't see me or didn't want to chase a runner through the woods (or shoot).
sho nuff
Footballguy
Right with you...have felt like its starting over after that marathon.Running has been inconsistent timing with the holidays and travel.Was ready to gear it back up and have been hit with the crud. Wheezing lungs and a nose that won't stop.Made it through 4 miles this morning of a planned 7-8...and just had to quit. Happy I at least got out there for the 4 as I was tempted to just bag it.But my HR and paces have definitely seen a change from where I was...which was expected.Hopefully the crap moves through me and does not turn to fluish stuff that has been going around...and I can slowly get ramped back up.The upside is that weighing in after the holidays only saw a small bump up in weight...so I did learn some control along the way and did not go overboard this year.What happened to my conditioning??? I cant imagine running a half at 8:30 pace now and I did that less then a mos ago?? I suppose to much Christmas cheer and being sick has hurt me. Anyway I went out for a long run this morning. I set my garmin for 10 miles at 9:35 pace. I was hurting within 2 miles
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beer 302
Footballguy
Same here guys, haven't really got back into the swing since the HM in November but that was kind of the plan. This week was the start of a new training cycle for March so I was really wanting to get in a good week. Weather and nagging sinus's had me miss two days of recovery runs however I did get in a 15 mile run today. Pace started slow and just got slower as I went on finishing at a 10:10 pace. Wasn't thrilled with it but also decided before I went out to just enjoy a LR and not try to hit a time for a change. I was happy with the speed work this week seeing some improvements and running consistently in the lower 8's, just can't hold that pace for very long. Hoping to religiously follow the traing program this time around and see what happens with the one exception of these LR's on Saturday, I'm devoting those to distance/marathon training.
Pro - glad to hear you're still gainfully employed, changes of ownership suck.
FUBAR in for early candidate of training story of the year. Never beat running into a horse but farm animals are always good for a laugh
Pro - glad to hear you're still gainfully employed, changes of ownership suck.
FUBAR in for early candidate of training story of the year. Never beat running into a horse but farm animals are always good for a laugh
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tri-man 47
Footballguy
You did wear them over shoes, right?'mr. furley said:these Yak Trax are pinching my big toe
That's odd, though. I've not had any problems with mine. --Like others here, I'm also amazed at how much I have fallen off pacing after taking some time off and throttling back the mileage for a while. But as 2Young notes, it's good to do that. Here are a couple links (with excerpts) that remind us why we train long and slow in the off-season. I have a sense that when we back off, some of the capillaries and such start to regress, but then smart training lets us build a better infrastructure for the season ahead.http://www.active.com/triathlon/Articles/Train-Smart-This-Winter_-Base-Training-BasicsFat is a primary fuel source for the aerobic energy system. Over the course of a base-training period, your body learns to readily break down and utilize fat as an energy source. The fat we currently have stored in our bodies could provide enough energy to perform many marathons back to back, whereas muscle glycogen depletion can occur in as little as one hour. Other physiological adaptations of aerobic training include increased stroke volume of the heart, capillary density and mitochondrial density. Stroke-volume increase simply means your heart pumps more blood per beat. Mitochondria are structures within muscle cells that produce energy from fat and carbohydrate oxidation. Think of them as tiny batteries for muscle contractions. Regular endurance training can double number of these structures. By increasing capillary density, we can effectively transport more blood to working muscles. The process of building capillaries occurs gradually. Because high-stress, high-impact running breaks down capillaries, base training is best to promote the slow growth of capillaries. The hard part of base training is having the discipline to train at these low intensities, because even spending short amounts of time above your aerobic zone spoils the workout. The area between the top of the aerobic threshold and the anaerobic threshold is somewhat of a no-man's-land of fitness since such intensities do not train the aerobic or anaerobic energy systems effectively. Unfortunately, however, this area is where I find a lot of athletes spending the majority of their seasons. The bottom line is you have to let your anaerobic system atrophy during the base phase. This means you will lose some of your anaerobic endurance, so expect to surrender some top-end speed coming out of your base phase, but take comfort in knowing this is what you are going to spend the rest of your season working on. http://www.drpribut.com/sports/longrun.htmlThe long run has been emphasized as the building block of training for over 30 years. Long distance aerobic running gives the strength and ground work on which much will be built. Lactate threshold training, speed work, and stamina will all come later, but the ability to run long has many benefits.VO2 max will increase from running within your aerobic training range. Capillaries will grow, enhancing the blood supply to the muscle fibers. Training increases the number and size of mitochondria. The mitochondria are the aerobic powerhouses of the cell. A variety of key aerobic enzymes will also increase. More myoglobin will be found in the skeletal muscle fibers. The significance of the increase in capillaries and myoglobin are the assistance that this will provide to the part of the VO2 equation specifying the difference in concentration of oxygen in arterial and venous blood, these changes facilitate oxygen transfer into the muscles.
FUBAR
Footballguy
Thanks for this. Might be the must convincing thing I've read to convince me to slow down on the long runs. I'm reading hal higdons marathon the ultimate training guide now, he seems more okay with running faster until we hit fifteen or more.You did wear them over shoes, right?'mr. furley said:these Yak Trax are pinching my big toe
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