When you step outside in the morning and are greeted with the cool crisp air, it can mean only one thing ....fall isn't far away.....and that also means that the racing season is in FULL SWING! This will be a jam packed version of Coaches Corner with lots of racing highlights and lots of cool techie stuff as well.
First off, we'd like to welcome our newest Renegade, Michelle Flynn. As you'll read below, Michelle isn't wasting any time and will be racing soon. Welcome Michelle!
Congrats go out to John Simpson, who received his official entry confirmation for Boston 2017....great recognition for all your hard work!
Renegades did an awesome job at recent events nearby and not so nearby:
- Carol kicked butt at both the Detroit Goddess 5k and The Bruckelhaufe 5k
- Patricia had a great run at Melissa's Road Race 10k in Banff
- Frank (16k), Mike (10k) and Sig (10k) did a great job at the MEC races in London
- Lynn had an awesome half marathon at the Bluewater Health races right here in Sarnia
- Terry had a really strong race at the Barrelman 70.3 tri in Welland
- Coach Scott started October off with a great race at the Cayamaca Trail 100 (SanDiego)
- Deb and Yvette start the month of October running the Chicago Marathon on Thanksgiving weekend
- Our newest Renegade, Michelle along with Heather and Nadine will all be hitting the trails in London at the Vulture Bait 25k
- The Niagara Falls Race Weekend will see almost half of our group participating. Running the 10k will be Angela, Carol and Cathy, while Alice, Kirsten, Lonna, George, Mike and Sig will be running the half marathon. I'll start the rumour here, that the 'other' Carletti might be racing too!
The first is how long it takes for athletes to reap the benefits of the various types of workouts that they do. These principles are incorporated when we design your training programs.
The second topic is an explanation of WHY it's important NOT to run various workouts too fast. I'm sure that you've heard Coach Scott and I tell you that faster isn't always better, and this will explain why.
How Long It Takes to See the Benefit from Various Workouts
Speed development workouts (Daniels 200m R intervals) target the nervous system and are designed to develop the communication between your brain and your muscles. More importantly, improvements to the nervous system allow your brain to activate a greater percentage of muscle fibers and fire them more forcefully (result = you run faster). Luckily you can reap the benefits of these workouts quickly - within one to two days. The nervous system responds quickly to new stimuli because the growth and recovery cycle is very short, it’s the same principle behind an extensive warm-up that involves dynamic stretching and strides.
VO2max runs and hill work (Daniels 800m or 1000m I intervals) are designed to develop your anaerobic capacity (your ability to withstand a large amount of oxygen debt), and your muscular system. Muscle strength and anaerobic capacity take longer to develop because of the intense demand on the body and the amount of time it takes for the muscle fibers to recover after intense sessions. Therefore, it takes anywhere from 10-14 days to realize the full benefit from an anaerobic capacity workout. You should also note that because of the demanding nature of these workouts, you may actually feel like you’ve “lost fitness” for 7-8 days after these workouts. We all know running the day after an intense session of 800′s can be difficult, but the performance loss will carry through for a few extra days, so be wary.
Threshold runs (Daniels 1k to 5k T workouts) and Marathon Pace runs are designed to train your body to increase its ability to reconvert lactate back into energy. In general, these types of workouts are taxing, but they aren’t slug fests like a VO2 max workout might be. Therefore, the recovery cycle after a tempo run is faster, which enables you to reap the benefits from the workout within 7-10 days.
Long runs and Easy runs (Daniels E runs) build-up your aerobic system. Primarily, this is accomplished by increasing the number and size of the mitochondria in your muscle fibers, increasing the number of capillaries, and increasing the myoglobin content of your muscle fibers.
While these improvements to the aerobic system are great for long-term development, you don’t often “feel” the benefit from them right away. It can take 4 to 6 weeks to notice changes in your aerobic ability and for the actual training effect being felt. Likewise, the more experienced you are, the less you will “feel” the benefits from a long run since you aerobic system is already quite developed.
Why Running Faster Is Not Always Better
Breaking the speed limit in a car is illegal, and it should be illegal in running workouts, too! In a runner’s mind faster is always better, and any run that is longer or harder than prescribed is considered an achievement. However, running faster or longer than prescribed might actually be detrimental to your potential success at your goal race and your long-term progression. Each workout, recovery run and rest day in your training plans has a specific purpose. To maximize the effectiveness of each run and to make the absolute most out of every mile, it’s important that you adhere to pace guidelines.
When you push too far beyond your lactate threshold pace, you prevent your body from learning how to effectively clear lactic acid. Instead of becoming more efficient by handling a moderate and consistent amount of lactate, your body is flooded. It isn’t able to benefit from a prolonged period of
lactate clearance. By speeding up, you don’t achieve the benefits of the workout and you actually walk away from your threshold run less fit than you would have by staying on the prescribed pace.
I'll play Captain Obvious here. Your body does not have an infinite ability to heal itself and requires proper rest in between hard bouts. If you run too hard on an easy day, you create more muscle tears than you’re fixing, extending the amount of time you need to fully recover. This can cause you to run poorly on subsequent workouts because your muscles are still fatigued. Keeping your easy days truly easy will promote faster recovery, allowing you to be prepared for the next hard session and produce maximum results.
Daniels R and I Runs
During VO2max workouts and speed work, you’re asking your body to push its limits. When running near your top speed, the likelihood of injury is increased since muscles are being contracted to their max while under duress. Your training schedule will assign workouts that hit your VO2max to develop speed, but keep you from going over the red line. Keeping your speed workouts within the given pace range will reduce the risk of injury and allow you to string together consistent training.
So if you've made it this far, you definitely deserve an 'attagirl or attaboy' ....CONGRATS.
Hope you enjoyed this month's blog.....and when you step to the starting line of your next race.....think about the words in the pic at the start of the blog....and have a great race!