[Sportsandrec] Running

Fri Jan 23 02:12:49 UTC 2015

Yeah JS, I've been super stealth, lowest profile lately. 

JS, LM, and All... 
In its simplest definition, intervals are alternating periods of higher intensity segments followed by lower intensity ones. Just as an example, consider someone can run a 10 minute mile for ten minutes. In your intervals you may shoot for running at a 8minute mile pace for three minutes followed by maybe three minutes at a 12 or 14 minute pace. This could be considered one set (for you weight lifters). If you do five sets during your workout, you have put in an effort of an 8 minute mile pace for fifteen minutes (a greater intensity than your ten minutes at a 10 minute mile pace). Now assume your 10 minute pace is at your Maximum Lactate Steady State (MLSS, also commonly referred to as lactate threshold but technically and clinically not the same thing). When your body goes from aerobic (with oxygen) training to anaerobic (without oxygen) your body produces lactic acid (lactate once it enters the blood stream). Aerobic zones are approximately nine times more efficient than anaerobic (you can jog all day but you can only sprint a few seconds/minutes). arguably more important, and certainly more trainable, than VO2max is MLSS when it comes to longer endurance events. With the above intervals, if your MLSS is reached at a 10 minute pace, you have just trained above your MLSS for 15 minutes, eventually increasing your MLSS (lactate threshold) and increasing your ability to run long distances at a faster pace. The recovery segments allow you to ultimately put in more training time above your MLSS (in the example, approximately 25% higher for 50% longer). 

LM, Joe, and all, the LoLo apps are really nice for interval training, you can't really beat the coaching and structure for the few dollars the apps cost. I think they even have a marathon app, prescribing intervals and work/rest days and tracking progress. 

Intervals are becoming the "go to" workout design in several publications now. Not many downsides to intervals as long as you remember to recover adequately between workouts and it is advisable to have a good base before incorporating them into your workouts (so you have the strength to do the workouts; your joints are conditioned for the abuse; bluster bluster blah blah blah). 

Again, if you are running for weight control, intervals are less important than total miles. You will use the same number of calories running 5 miles at any pace... If you run 5 miles at 5mph you run for, and burn calories for, an hour. If you run the same 5 miles at 10mph you've run twice as hard but for only half the time... Calories are same same. Interval training does seem (the research is still incomplete about this) continue to burn calories longer after the workout than just constant pace running for the same distance and time. Probably due to the higher intensity segments and requiring more calories to "recover and repair" but that's just my own assumption as to the reasoning and when you assume... 

Hope this helps... it was like a whole semester in college ;) 

On Jan 22, 2015, at 5:25 PM, Lisamaria Martinez via Sportsandrec wrote:

> 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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