[Sportsandrec] Running

[Joe Shaw]

Thanks as always Kelly.
You hit my nail on the head Ryan. Figuring out pace with the right amount of 
push to get to the end of the run really tired without near death is the 
current challenge for me. Finding pace has been very trying. It is coming 
though.
Thanks.
j
----- Original Message ----- 
From: "Ryan Carsey via Sportsandrec" <sportsandrec at nfbnet.org>
To: "Lillie Pennington" <lilliepennington at fuse.net>; "Sports and Recreation 
for the Blind Discussion List" <sportsandrec at nfbnet.org>
Cc: "Kelly Thornbury" <kthornbury at bresnan.net>
Sent: Thursday, January 22, 2015 9:05 PM
Subject: Re: [Sportsandrec] Running


> Couldn't have said it better myself especially from a scientific 
> perspective.
>
> Your aim in an interval training session should not be to be exhausted
> by the end of the first sset. Your pace has to match up with the
> distance so you can complete the workout exhausted perhaps, but not
> too early on in the workout. It is not easy planning such workouts
> especially if you are a beginner. I know I didn't know what I was
> doing, even after running track in high school and running structured
> workouts made up by the coaches. It takes time and some mental
> toughness to see just how far you can go, and what realistic goals
> will work for you.
>
> Ryan
>
> On 1/22/15, Lillie Pennington via Sportsandrec <sportsandrec at nfbnet.org> 
> wrote:
>> 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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