[Sportsandrec] Running

[Joe Shaw]

Agree. I want to hear more.
For me, literally when I started running seventeen months ago I couldn't run 
a hundred yards without stopping for a walk. The thing that helped me with 
distance is to run for a few minutes, two at first, and then walk one. I 
increased the run time as I went. I did two half marathons last year walking 
almost not at all. I am proof, it can be done.
You can do it LM!!
j
----- Original Message ----- 
From: "Lisamaria Martinez via Sportsandrec" <sportsandrec at nfbnet.org>
To: "Ryan Carsey" <giants.carsey at gmail.com>; "Sports and Recreation for the 
Blind Discussion List" <sportsandrec at nfbnet.org>
Cc: "Kelly Thornbury" <kthornbury at bresnan.net>
Sent: Thursday, January 22, 2015 6:25 PM
Subject: Re: [Sportsandrec] Running


> 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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>
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