[Sportsandrec] Running

[Lisamaria Martinez]

Kelly and Ryan,

Can either one of you go more in depth behind interval training and
how it may or may not help.

I find that when I was just trying to run fast and run more than a
mile at a "fast" pace, I practically killed myself. However, with the
Lolo treadmill app I have I've been doing intervals and find myself
running longer distances without keeling over and dying. I found
myself working up to a 6 mile run relatively quickly. Now I'm
pregnanat and running very little but hoep to get back into running
some time in May.

LM


On 1/22/15, Ryan Carsey via Sportsandrec <sportsandrec at nfbnet.org> wrote:
> Hi
>
> Congradulations on beginning distance running!
>
> Firstly, you are on the right track in focusing on carbs. Carbs
> provide you with the energy and glucose stores you need as a distance
> runner. However, you can eat more foods besides pastas. In fact, it is
> recommended that distance runners eat foods that are lower on the
> glycemic index, because foods such as pasta and bread cause the sugar
> levels in blood to spike rapidly. This is needed in extremely long
> races, however you need to eat foods that take longer to increase your
> glycogen levels and that are better at being stored during training
> and in the time before a race. These can include low fiber cereals, a
> number of vegetables, crackers, yogurt, and a number of others.
>
> Secondly, as has been said your speed training will depend on what
> distance you want to run. 5 K races can incorporate anything from
> quarter to half mile splits at a relatively hard pace, to mile or 1.5
> mile splits at or around your goal 5 K pace. Half marathon, Marathon,
> or ultra marathon speed workouts go on for miles at a time, to
> extremes that a recreational 5 K runner would find daunting. And no
> matter what distance, it doesn't hurt to throw in some striders or
> sprints every once in a while, even if you hate them as much as I do.
>
> Hope this helps.
>
> Ryan Carsey
>
> On 1/22/15, Kelly Thornbury via Sportsandrec <sportsandrec at nfbnet.org>
> wrote:
>> 1. There has been so much "research" on your first question you could get
>> volumes of responses, but it basically boils down to what works for you.
>> It
>> comes down to experimentation and keeping a log (what you ate and when,
>> how
>> you felt on the run, HRs and distances, etc...). There is no one size
>> fits
>> all answer.
>>
>> 2. Depends on your running goals... If it's weight control then, despite
>> how
>> off it sounds, speed work isn't important. You burn the same amount of
>> calories in a 10km run regardless of how fast you run it as long as you
>> are
>> in a "flight" phase (i.e. not walking). If it's a PR over a certain
>> distance, then it's long days beyond that distance and intervals above
>> your
>> goal pace. Remember that speed work does not hurt endurance but endurance
>> work does make you slower. Interval specifics depends on current fitness
>> (pace and distance of current workouts) and goals. Incorporate more
>> "standing" intervals in your spin workouts, consider running in the pool
>> if
>> you do any pool sessions, and look into plyometrics (jump training) for
>> some
>> alternative training sessions.
>>
>> On Jan 22, 2015, at 9:37 AM, Joe Shaw via Sportsandrec wrote:
>>
>>> Hey guys,
>>> I have started running for distance. I do core and spin on my light
>>> days.
>>> I have two main questions I would like to discuss.
>>> 1. What do you guys eat before long runs. I normally knock out some
>>> wheat
>>> pasta with grilled chicken and veggies the night before. Anyone else
>>> have
>>> go-to meals they like that work for them?
>>> 2. How do I get more speed for longer runs. I have been going faster the
>>> shorter distances and pacing the longer ones. Does anyone have other
>>> tricks?
>>> Joe Shaw, Nashville
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>>
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>
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