[Sportsandrec] Running

[Lillie Pennington]

LM and All, 

I am intrigued by this treadmill app. Is it free? How does it work? 
Are there any other apps that you use for fitness? I did download the eyes
cardio workouts, and I'm excited to try them. 

Thanks

-----Original Message-----
From: Sportsandrec [mailto:sportsandrec-bounces at nfbnet.org] On Behalf Of
Lisamaria Martinez via Sportsandrec
Sent: Thursday, January 22, 2015 7:25 PM
To: Ryan Carsey; Sports and Recreation for the Blind Discussion List
Cc: Kelly Thornbury
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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