Welcome to our new members and Welcome Back to those joining us again!
Good luck to all those running races this weekend!
*Craig Forrester is heading to Miami
For our new members:
We run 10 and 1s (run 10 minutes and walk 1)
Our pace target is 9 to 9:20
Our half marathon goal is 1:50 to 2 hrs
Our full marathon goal is from 4 to 4hrs and 15 min.
For all members:
If you have signed up for a race – let one of us know
Group leaders and how they can be reached:
Ray Madden rmadden1@cfl.rr.com or flmaddog@gmail.com
Terry Smith Bockway@aol.com
Jeri Weigandt jeriwe@gmail.com or jeri_weigandt@scps.k12.fl.us
Thanks to Terry we have a blog with loads of information concerning running and our group’s accomplishments. Check it out… http://mymarathonpacegroup.blogspot.com
You have 2 choices this weekend: Stay in Winter Park or go to Apopka – please read carefully and note the times
Staying in Winter Park read here – Start is 5:30am Meet at 5:15am
Route: 10 or 12 miles
CW to Glenridge
Glenridge to Park
Mini Golf Course
Park to Phelps
Phelps to CW
*no sign in sheets
___________________________________
Going on a field trip to Apopka (hills) read here – Start is 6:00am Meet at 5:40am at Victoria Plaza Meet in the parking lot by the Perkins Restaurant at 989 W. Orange Blossom Trail, Apopka 32717
Routes available:
6.3 Mile Loop - start behind Victoria Plaza. Run to the blinking light and turn right into Errol Estates. Run to the end of the road. Water will be in the median. Turn left on Lake Francis Rd. and run to its' end at Lester-Schopke Rd. Turn right on Lester-Schopke Rd to Lester Rd. Turn Right on Lester Rd. and run to Vick Rd. There will be Water and Gatorade at this intersection, on the right hand side of the road. Turn right on Vick Rd. and run to Old Dixie Hwy. Turn right and return to the Start.
4.8 mile loop - running into Errol Estates, turn RIGHT at the water stop on Lake Francis Rd. and run to Vick Rd. Turn right on Vick Rd. and run to Old Dixie Hwy. Turn right on Old Dixie Hwy. and return to the start.
4 mile option - run into Errol Estates to the water stop (2 miles) and turn around and run back to the Start.
See Susan's Mail Below
J
Tuesday, January 26, 2010
Friday, January 22, 2010
New session Saturday Run- 1/23
Hi All,
You are receiving this msg even if you haven't signed up for the
Winter/Spring session...but, don't think that's going to last! We'll keep
you in the loop for the first couple of weeks before we're forced, by the
higher-ups in MF, to drop you like a bad habit. We do, seriously, hope everyone continues with MF through the spring, it's usually a nice respite from the grind of our summer/fall training.
Week 1 Game Plan
Cady Way
6am start (5:45 arrival)
6-12 miles
Route:
CW to Phelps (2)
Chesnut loop (2)
*6 milers return to CW
Phelps to Park (2)
*10 milers return via Phelps
Mini Golf course (2)
Park to Phelps (2)
Phelps to CW (2)
Odds 'n Ends
*Group Gig...everyone should have received an EVITE from me for our group
party on February 6th. Please take a moment to rsvp in the next week or so.
We hope you a moment to stop by! If you didn't receive the invite, let me
know.
*Victory breakfast...sign up & get your photos in. Feel free to send any
pics you have to Terry or me.
*It's not too early to think about a fall race. We have a bunch of members
signed up for the NYC lottery...Chicago (registration opens Feb. 1st)...any
other thoghts?
*Please let Jeri, Terry & I know if you're running a FULL this spring.
FYI, Jeri will be taking over the email duties for this session.
Hope to see you Saturday,
R.
You are receiving this msg even if you haven't signed up for the
Winter/Spring session...but, don't think that's going to last! We'll keep
you in the loop for the first couple of weeks before we're forced, by the
higher-ups in MF, to drop you like a bad habit. We do, seriously, hope everyone continues with MF through the spring, it's usually a nice respite from the grind of our summer/fall training.
Week 1 Game Plan
Cady Way
6am start (5:45 arrival)
6-12 miles
Route:
CW to Phelps (2)
Chesnut loop (2)
*6 milers return to CW
Phelps to Park (2)
*10 milers return via Phelps
Mini Golf course (2)
Park to Phelps (2)
Phelps to CW (2)
Odds 'n Ends
*Group Gig...everyone should have received an EVITE from me for our group
party on February 6th. Please take a moment to rsvp in the next week or so.
We hope you a moment to stop by! If you didn't receive the invite, let me
know.
*Victory breakfast...sign up & get your photos in. Feel free to send any
pics you have to Terry or me.
*It's not too early to think about a fall race. We have a bunch of members
signed up for the NYC lottery...Chicago (registration opens Feb. 1st)...any
other thoghts?
*Please let Jeri, Terry & I know if you're running a FULL this spring.
FYI, Jeri will be taking over the email duties for this session.
Hope to see you Saturday,
R.
Thursday, January 21, 2010
Susan's Mail Week One: January 18 to January 24
WEEK ONE: JANUARY 18 TO JANUARY 24-
WELCOME to MarathonFest: The Winter/Spring Session. The first workout is Tuesday, Jan. 19th. You can attend the EARLY MORNING workout at the Glenridge Middle School track OR the EVENING workout at the Howard Middle School track, whichever one best fits your day. Arrive at least 15 minutes early to get your warm up completed BEFORE the workout begins! Susan or Bruce will be there to explain the workout at 5am or at 6pm. We suggest running 1/2 mile to as much as 3 or 4 miles at a very easy pace as warm up before the weekday workouts. Choose the distance of your warm up based on your current running mileage. Gradually increasing your warm up distance is a great way to build your overall mileage in a gentle manner. Add 1/2 mile every other week until you increase to 3 miles.
LEE STRICKLAND- Please keep Lee and his family in your thoughts and prayers. Lee was in Haiti on business and has not been heard from since the earthquake. He has been a long time member of MarathonFest and for the past two years has been an integral part of the Galloway program by serving as the Orlando Galloway Webmaster and as a Pace Group Leader. Marianne has set up a list of volunteers to bring food to his family as needed. If you are interested in helping out, you may contact her at mharris@cfl.rr.com
TRACK SHACK NEWS- Book signing set for NOON at Track Shack on Tuesday, January 19th. Author/Coach Joe Puleo will be signing his book, Running Anatomy. He is the men and women's cross country/track and field coach for Rutgers University. Check his book out, some very good information on strengthening and balancing muscles making you a more efficient runner. After the book signing, he will attend our 6pm Tuesday night workout!
THIS WEEK'S TRAINING---------------------------------------------------------
QUOTE FOR THE WEEK: "The program works if you work it!" ~ Susan Paul, TS Fitness Club Director
MARATHONFEST is distance training for the marathon and half-marathon. Distance running is not easy; if it were everyone would do a marathon. Respect the commitment you have made to yourself. We provide you with coaching, workouts, pace groups, training schedules, aid supported runs, etc. but, none of it works unless YOU show up.
TUESDAY TRACK- Warm up with 1/2 mile to 3 miles EASY before the workout begins. The workout will start promptly at 5am or 6pm. The workout is: 2, 3, OR 4 sets of 1200 @ 10k pace, 400 @ 5k pace. The 1200's are run at 10k pace and the 400's are run at 5k pace. Use the Pace Charts provided at the workout to help you figure out your pace. After the 1200 you will take a very short recovery break. Alumni runners will take just 30 seconds; Beginners can take 60 seconds. Walk or jog during this break; keep moving. Then go right into the 400 at a faster pace. After the 400 take a 3 minute Active Recovery break. This means you can walk/jog, get a sip of water, and catch your breath. Then begin the next set of 1200,400. When you have completed the workout, walk or jog an easy cool-down of 1/2 mile to 1 mile.
The Cool Down portion of the workout IS important. Don't take shortcuts. The cool down phase allows your body to transition back to 'normal'. Blood flow is redistributed, heart rate slows, and muscles metabolize the by-products of hard exertion. Cooling down properly reduces muscle soreness and hastens recovery. Then STRETCH! Bring a towel so you can sit down and stretch BEFORE you get in your car! Author/Coach Joe Puleo will join us for the Tuesday evening track workout!
THURSDAY RUN- Warm up with 1/2 mile to 3 miles EASY before the workout begins. The workout will start promptly at 5am or 6pm. The Thursday Run is Hills! The workout is 3-6 miles. When you complete the run, jog or walk an easy cool-down of 1/2 mile to 1 mile and then STRETCH! The MIZUNO rep will be present at the Thursday evening run. If you want to wear test a pair of Mizuno's, now is your chance! You will be able to put on a pair of new Mizuno's and take them out for a few miles.
WEEKEND DETAILS- 5:45am start
Saturday- 5:45am at the Cady Way Bike Trail in Winter Park, across from Brookshire Elementary School.
Sunday- 5:45am BEHIND Brandywine's Deli, Winter Park located on Park Ave.
PARK AVE 5k on SATURDAY- Some runners may opt to include the 5k as part of their training run this weekend. Remember to get registered if you plan to run this! Including a race as part of your training run can be a great workout. Time your pre-race mileage accurately so you can get to the start line in time, but not too early so you don't cool down too much. Have fun!
WEEKEND MILEAGE-
BOSTON................14 miles
Spring Marathon......12 miles
Spring Half-Marathon....6 miles
Breast Cancer Marathon......... 12-14 miles
Tampa Marathon.....................12-14 miles
WEEKEND SUPPORT- 5:30am to am
Saturday- Cady Way, Phelps Park, Brandywine's, Glenridge Middle, Golf Course, and Balmoral
Sunday- Brandywine's, Phelps Park, Balmoral, Golf Course, and Sinkhole
TRAINING TIP- The Winter Session of MarathonFest is a more advanced version of the Summer Session. We have a shorter time frame for training, so we have to get right to work. So...it is very important to make sure you are in the right Pace Group for the Weekend Runs! You should be able to run comfortably with your group and carry on a conversation. If you are running ahead or falling behind, switch groups!
SAFETY- Safety is Number One. Please do NOT run alone, especially when it is dark! Remember that cars cannot see you and the road does belongs to them. Get up on the sidewalk where possible. Run single file facing traffic when running in the road and be prepared to jump out of harm's way. Listen to your Group Leader! Also, Lock all your valuables in your trunk, do NOT leave anything out in your car. Carry your car keys with you, do NOT hide them around your car.
SPRING RACES- We have a group headed to Nashville, April 24th for the Country Music Marathon and Half-Marathon, part of the RocknRoll Series. The RocknRoll race series gives you the option to obtain additional bling if you complete multiple races of this series within a calendar year, check it out! If you are considering Nashville, you had better book your room soon as they are filling up quickly.
VICTORY BREAKFAST- Sunday, Feb. 7th is the official date of the Victory Breakfast celebration! The breakfast will be held at the Central Florida Zoo in Sanford at 8:30am. Cost is $25 per person. SEATING IS LIMITED AND RESERVATIONS ARE A MUST! Reservations and Nomination Forms are available at Track Shack, just ask the Store Staff for the forms.
VICTORY BREAKFAST THEME- The theme this year is The Wild, Wild West! Please dress in "costume" in honor of Jim 'miJ' Kirwin. MiJ loved costumes and we never knew what he might show up wearing, hence the "theme" for the Victory Breakfast. We encourage you to dress up and join in the celebration.
CALL FOR VICTORY BREAKFAST PHOTOS! We are in the process of making the slideshow for the Victory Breakfast. Those of you that have attended the breakfast, know how special this part of the celebration is, so please email your photos taken during this training session to: kitzzy+vbslideshow@gmail.com Please get them in ASAP. If you have CD's available, you can turn them in to me, Bruce, Bj, or Hung or leave them at Track Shack in my mailbox. Thank you for your help!
Remember: "Unless you practice the distance the race will not begin. Without you the race will not come alive!" Jim 'miJ' Kirwin
See you on the road,
Susan Paul, MS
TSF Training Program Director
susiwellness@aol.com
WELCOME to MarathonFest: The Winter/Spring Session. The first workout is Tuesday, Jan. 19th. You can attend the EARLY MORNING workout at the Glenridge Middle School track OR the EVENING workout at the Howard Middle School track, whichever one best fits your day. Arrive at least 15 minutes early to get your warm up completed BEFORE the workout begins! Susan or Bruce will be there to explain the workout at 5am or at 6pm. We suggest running 1/2 mile to as much as 3 or 4 miles at a very easy pace as warm up before the weekday workouts. Choose the distance of your warm up based on your current running mileage. Gradually increasing your warm up distance is a great way to build your overall mileage in a gentle manner. Add 1/2 mile every other week until you increase to 3 miles.
LEE STRICKLAND- Please keep Lee and his family in your thoughts and prayers. Lee was in Haiti on business and has not been heard from since the earthquake. He has been a long time member of MarathonFest and for the past two years has been an integral part of the Galloway program by serving as the Orlando Galloway Webmaster and as a Pace Group Leader. Marianne has set up a list of volunteers to bring food to his family as needed. If you are interested in helping out, you may contact her at mharris@cfl.rr.com
TRACK SHACK NEWS- Book signing set for NOON at Track Shack on Tuesday, January 19th. Author/Coach Joe Puleo will be signing his book, Running Anatomy. He is the men and women's cross country/track and field coach for Rutgers University. Check his book out, some very good information on strengthening and balancing muscles making you a more efficient runner. After the book signing, he will attend our 6pm Tuesday night workout!
THIS WEEK'S TRAINING---------------------------------------------------------
QUOTE FOR THE WEEK: "The program works if you work it!" ~ Susan Paul, TS Fitness Club Director
MARATHONFEST is distance training for the marathon and half-marathon. Distance running is not easy; if it were everyone would do a marathon. Respect the commitment you have made to yourself. We provide you with coaching, workouts, pace groups, training schedules, aid supported runs, etc. but, none of it works unless YOU show up.
TUESDAY TRACK- Warm up with 1/2 mile to 3 miles EASY before the workout begins. The workout will start promptly at 5am or 6pm. The workout is: 2, 3, OR 4 sets of 1200 @ 10k pace, 400 @ 5k pace. The 1200's are run at 10k pace and the 400's are run at 5k pace. Use the Pace Charts provided at the workout to help you figure out your pace. After the 1200 you will take a very short recovery break. Alumni runners will take just 30 seconds; Beginners can take 60 seconds. Walk or jog during this break; keep moving. Then go right into the 400 at a faster pace. After the 400 take a 3 minute Active Recovery break. This means you can walk/jog, get a sip of water, and catch your breath. Then begin the next set of 1200,400. When you have completed the workout, walk or jog an easy cool-down of 1/2 mile to 1 mile.
The Cool Down portion of the workout IS important. Don't take shortcuts. The cool down phase allows your body to transition back to 'normal'. Blood flow is redistributed, heart rate slows, and muscles metabolize the by-products of hard exertion. Cooling down properly reduces muscle soreness and hastens recovery. Then STRETCH! Bring a towel so you can sit down and stretch BEFORE you get in your car! Author/Coach Joe Puleo will join us for the Tuesday evening track workout!
THURSDAY RUN- Warm up with 1/2 mile to 3 miles EASY before the workout begins. The workout will start promptly at 5am or 6pm. The Thursday Run is Hills! The workout is 3-6 miles. When you complete the run, jog or walk an easy cool-down of 1/2 mile to 1 mile and then STRETCH! The MIZUNO rep will be present at the Thursday evening run. If you want to wear test a pair of Mizuno's, now is your chance! You will be able to put on a pair of new Mizuno's and take them out for a few miles.
WEEKEND DETAILS- 5:45am start
Saturday- 5:45am at the Cady Way Bike Trail in Winter Park, across from Brookshire Elementary School.
Sunday- 5:45am BEHIND Brandywine's Deli, Winter Park located on Park Ave.
PARK AVE 5k on SATURDAY- Some runners may opt to include the 5k as part of their training run this weekend. Remember to get registered if you plan to run this! Including a race as part of your training run can be a great workout. Time your pre-race mileage accurately so you can get to the start line in time, but not too early so you don't cool down too much. Have fun!
WEEKEND MILEAGE-
BOSTON................14 miles
Spring Marathon......12 miles
Spring Half-Marathon....6 miles
Breast Cancer Marathon......... 12-14 miles
Tampa Marathon.....................12-14 miles
WEEKEND SUPPORT- 5:30am to am
Saturday- Cady Way, Phelps Park, Brandywine's, Glenridge Middle, Golf Course, and Balmoral
Sunday- Brandywine's, Phelps Park, Balmoral, Golf Course, and Sinkhole
TRAINING TIP- The Winter Session of MarathonFest is a more advanced version of the Summer Session. We have a shorter time frame for training, so we have to get right to work. So...it is very important to make sure you are in the right Pace Group for the Weekend Runs! You should be able to run comfortably with your group and carry on a conversation. If you are running ahead or falling behind, switch groups!
SAFETY- Safety is Number One. Please do NOT run alone, especially when it is dark! Remember that cars cannot see you and the road does belongs to them. Get up on the sidewalk where possible. Run single file facing traffic when running in the road and be prepared to jump out of harm's way. Listen to your Group Leader! Also, Lock all your valuables in your trunk, do NOT leave anything out in your car. Carry your car keys with you, do NOT hide them around your car.
SPRING RACES- We have a group headed to Nashville, April 24th for the Country Music Marathon and Half-Marathon, part of the RocknRoll Series. The RocknRoll race series gives you the option to obtain additional bling if you complete multiple races of this series within a calendar year, check it out! If you are considering Nashville, you had better book your room soon as they are filling up quickly.
VICTORY BREAKFAST- Sunday, Feb. 7th is the official date of the Victory Breakfast celebration! The breakfast will be held at the Central Florida Zoo in Sanford at 8:30am. Cost is $25 per person. SEATING IS LIMITED AND RESERVATIONS ARE A MUST! Reservations and Nomination Forms are available at Track Shack, just ask the Store Staff for the forms.
VICTORY BREAKFAST THEME- The theme this year is The Wild, Wild West! Please dress in "costume" in honor of Jim 'miJ' Kirwin. MiJ loved costumes and we never knew what he might show up wearing, hence the "theme" for the Victory Breakfast. We encourage you to dress up and join in the celebration.
CALL FOR VICTORY BREAKFAST PHOTOS! We are in the process of making the slideshow for the Victory Breakfast. Those of you that have attended the breakfast, know how special this part of the celebration is, so please email your photos taken during this training session to: kitzzy+vbslideshow@gmail.com Please get them in ASAP. If you have CD's available, you can turn them in to me, Bruce, Bj, or Hung or leave them at Track Shack in my mailbox. Thank you for your help!
Remember: "Unless you practice the distance the race will not begin. Without you the race will not come alive!" Jim 'miJ' Kirwin
See you on the road,
Susan Paul, MS
TSF Training Program Director
susiwellness@aol.com
If You Are New to the Group
Welcome! You have to be a special kind of "crazy" to want to run a marathon, let alone train for one, so welcome to the club! We are looking forward to having you as a part of our group. If you have questions you can always mail us Jeri, Terry or Krystal
If you are like most of us, when we started training with the group we had many questions and concerns... can I keep up with the group, what happens if I have an issue in the middle of a run, how will I fit in, heck can I even run a marathon??? Let us assure you we have all been there and we are here to make your help make your journey as fun and rewarding as possible. One of the purposes of this section is to review some of the basics which will help you get the most out of training with our pace group and help answer some of your questions. For a more complete overview read Susan's MarathonFest Orientation Booklet Here.
First the Basics:
We run 10 and 1's on our long runs (run 10 minutes and walk 1)
Our marathon pace target is 9 to 9:20
Our half marathon goal is 1:50 to 2 hrs
Our full marathon goal is from 4 to 4hrs and 15 min.
In addition to learning Marathon Fest's Saftey Rules, it is important to become familar with our Running Routes. By becoming familar with our Running Routes you will be able to find your way back to Cady Way in case you get seperated from the group. We never leave a runner behind, however, sometimes things happen and it is possible to find yourself in a section of town you are not familar with.
Each week, in addition to Susan's MarathonFest e-mail, we will send out our own pace group e-mail and go over the planned meet times (sometimes our start times are different than the ones Susan posts in her mails) and routes as well as other important information about the run or future runs. Please take the time to read ALL of our e- mails, there have been times we have had runners miss our runs because they have not read the whole mail and missed the start times, routes, or some other important piece of information. We also post each weeks mail from Susan and our pace group on the home page of this site . So, in case you for some reason, you don't get the mail or have accidently deleted it for that week, you can look here and have the lastest info so be sure to bookmark it!
Tuesday Track Workouts are meant to help you develop your running efficiency, speed and discipline. Be sure to arrive early enough to warm up for 1/2 mile to 3 miles before each work out. Most of these workouts should be run at YOUR 5k or 10k pace, resist the temptation to run faster than the suggested paces or try to keep up with the group if you have to struggle. You should be able to run the last set of intervals as fast or faster than your first set. You want to be able to hold your pace. Here is a link to the training paces for our track work outs or before each track session Susan or Bruce will place on the bleachers, cards with your 5k or 10k paces for your track workout, please take the time to look at these before each workout and stay on those paces. It is not important that you keep up with the majority of the group, you can't get lost on the track workouts. :)
Thursday Tempo or Hill Workouts should be run at a comfortably hard pace, you should NOT feel be beat up after this run (this is not a race) however you should feel challenged. These workouts are pretty straight forward, however you want to become familar with the routes we run in these workouts in case you get seprearted from the group. Although it will be hard to get lost because all the pace groups normally run the same route so even if you get seperated you should be able to follow someone in. Try to arrive early enough to warm up 1/2 mile to 3 miles before each of these workouts.
Saturday Long Runs Long runs are probably the most important run we do in preparation for the marathon. The long run is the time to practice everything you plan to do in your race. What you eat, drink, and wear the clothing exactly as you plan to do it in your race. Mimic your race in every way, except the pace. Long runs should be run 30 seconds to 1 minute SLOWER than your marathon pace (it is alright to run marathon pace if it is a short run 10 to 12 miles, unless this a new distance for you). To some runners this pace will seem "unnatural "or too slow. That is ok. This run is designed to build your endurance , and there are many other benefits, so resist the temptation to run too fast, if you are dragging at the end of our longs or become injured it may mean you are running these runs too fast.
In the summertime the heat can be brutal and can put a lot of stress on your body, so it is important that you learn how heat can affect your run and how to adjust your pace and hydration accordingly. Here are some articles that may help your understanding. Turning up the Heat or Hot Weather Running Tips
Our long runs workouts are where you will learn and practice your pre run and race day routines: what to eat the week before the run and in the hours before you start, your in run fueling (Gu, shot blocks or whatever works best for you), what type of clothes to wear, the importance of Body Glide, and post run recovery. REMEMBER ON RACE DAY, never try anything new on race day that you haven't tested in training.
MarathonFest has safety rules that prohibit running with an I-Pod or other similar device, it is discouraged for a number of reasons. First, most marathons don't allow them in their races and second, it is important that you be able to hear the warnings of coming traffic and warnings of possible road hazzards, plus you could be missing out on some great conversations!
If you are having difficulty on a run, you are injured, or if you need to use the restroom at one of the water stops or want to use one of the porta potties along the way, please let one of the group leaders or another runner know so we can have someone wait for you or give you assistance. If you are having difficulty on a run or are injured don't be afraid to let us know, believe me we have all been there, we are happy to be there to help you.
Finally, we try to make this site fun and informative, as the season goes on please send us your pictures here and any suggestions you have that will make this place a fun and interesting to visit.
If you are like most of us, when we started training with the group we had many questions and concerns... can I keep up with the group, what happens if I have an issue in the middle of a run, how will I fit in, heck can I even run a marathon??? Let us assure you we have all been there and we are here to make your help make your journey as fun and rewarding as possible. One of the purposes of this section is to review some of the basics which will help you get the most out of training with our pace group and help answer some of your questions. For a more complete overview read Susan's MarathonFest Orientation Booklet Here.
First the Basics:
We run 10 and 1's on our long runs (run 10 minutes and walk 1)
Our marathon pace target is 9 to 9:20
Our half marathon goal is 1:50 to 2 hrs
Our full marathon goal is from 4 to 4hrs and 15 min.
In addition to learning Marathon Fest's Saftey Rules, it is important to become familar with our Running Routes. By becoming familar with our Running Routes you will be able to find your way back to Cady Way in case you get seperated from the group. We never leave a runner behind, however, sometimes things happen and it is possible to find yourself in a section of town you are not familar with.
Each week, in addition to Susan's MarathonFest e-mail, we will send out our own pace group e-mail and go over the planned meet times (sometimes our start times are different than the ones Susan posts in her mails) and routes as well as other important information about the run or future runs. Please take the time to read ALL of our e- mails, there have been times we have had runners miss our runs because they have not read the whole mail and missed the start times, routes, or some other important piece of information. We also post each weeks mail from Susan and our pace group on the home page of this site . So, in case you for some reason, you don't get the mail or have accidently deleted it for that week, you can look here and have the lastest info so be sure to bookmark it!
Tuesday Track Workouts are meant to help you develop your running efficiency, speed and discipline. Be sure to arrive early enough to warm up for 1/2 mile to 3 miles before each work out. Most of these workouts should be run at YOUR 5k or 10k pace, resist the temptation to run faster than the suggested paces or try to keep up with the group if you have to struggle. You should be able to run the last set of intervals as fast or faster than your first set. You want to be able to hold your pace. Here is a link to the training paces for our track work outs or before each track session Susan or Bruce will place on the bleachers, cards with your 5k or 10k paces for your track workout, please take the time to look at these before each workout and stay on those paces. It is not important that you keep up with the majority of the group, you can't get lost on the track workouts. :)
Thursday Tempo or Hill Workouts should be run at a comfortably hard pace, you should NOT feel be beat up after this run (this is not a race) however you should feel challenged. These workouts are pretty straight forward, however you want to become familar with the routes we run in these workouts in case you get seprearted from the group. Although it will be hard to get lost because all the pace groups normally run the same route so even if you get seperated you should be able to follow someone in. Try to arrive early enough to warm up 1/2 mile to 3 miles before each of these workouts.
Saturday Long Runs Long runs are probably the most important run we do in preparation for the marathon. The long run is the time to practice everything you plan to do in your race. What you eat, drink, and wear the clothing exactly as you plan to do it in your race. Mimic your race in every way, except the pace. Long runs should be run 30 seconds to 1 minute SLOWER than your marathon pace (it is alright to run marathon pace if it is a short run 10 to 12 miles, unless this a new distance for you). To some runners this pace will seem "unnatural "or too slow. That is ok. This run is designed to build your endurance , and there are many other benefits, so resist the temptation to run too fast, if you are dragging at the end of our longs or become injured it may mean you are running these runs too fast.
In the summertime the heat can be brutal and can put a lot of stress on your body, so it is important that you learn how heat can affect your run and how to adjust your pace and hydration accordingly. Here are some articles that may help your understanding. Turning up the Heat or Hot Weather Running Tips
Our long runs workouts are where you will learn and practice your pre run and race day routines: what to eat the week before the run and in the hours before you start, your in run fueling (Gu, shot blocks or whatever works best for you), what type of clothes to wear, the importance of Body Glide, and post run recovery. REMEMBER ON RACE DAY, never try anything new on race day that you haven't tested in training.
MarathonFest has safety rules that prohibit running with an I-Pod or other similar device, it is discouraged for a number of reasons. First, most marathons don't allow them in their races and second, it is important that you be able to hear the warnings of coming traffic and warnings of possible road hazzards, plus you could be missing out on some great conversations!
If you are having difficulty on a run, you are injured, or if you need to use the restroom at one of the water stops or want to use one of the porta potties along the way, please let one of the group leaders or another runner know so we can have someone wait for you or give you assistance. If you are having difficulty on a run or are injured don't be afraid to let us know, believe me we have all been there, we are happy to be there to help you.
Finally, we try to make this site fun and informative, as the season goes on please send us your pictures here and any suggestions you have that will make this place a fun and interesting to visit.
Monday, January 18, 2010
FACTORS THAT AFFECT HEART RATE DURING RUNNING
An Article by Pete Pfitzinger, M.S.
At the September 1999 Pre-Olympic Sport Science Congress in Brisbane, Australia, I met with Mike Lambert, PhD, who is one of the world’s leading experts on using heart rate monitors during training and competition. Mike is an exercise physiologist who also has impressive running credentials, having run South Africa’s 56 K Comrades Marathon many times. Mike and I discussed the key factors that affect heart rate during running, which are explained in his excellent article published in the Journal of Sport Sciences in 1998. Although some of the information is a bit technical, understanding these factors will allow you to use your heart rate monitor more effectively to optimize your training.
Heart rates tend to be lower in the morning. The difference in heart rate between running in the morning and afternoon is typically about 5 to 6 beats per minute, but can be as great as 10 beats per minute. Your maximal heart rate is also several beats per minute lower in the morning. This means that if you set your heart rate zones based on your morning heart rates, and train in the afternoon, then you will train a bit less intensely than planned. Similarly, if you use afternoon or evening heart rates to determine your training zones, and then train in the morning, you will train somewhat harder than planned.
Heart rate increases at high temperatures. Your heart rate is higher when running on a hot day. As the temperature increases from 60 degrees to 75 degrees, a runner’s heart rate at a given speed increases by about 2 to 4 beats per minute. When the temperature increases from 75 degrees to 90 degrees, you can expect your heart rate running at a given speed to increase by approximately 10 beats per minute. High humidity magnifies the effect of high temperatures on heart rate.
To gain the same benefits as on a cool day, you should increase your heart rate zones by 2 to 4 beats per minute when the temperature is in the 70’s and the humidity is low. On a high humidity day in the 70’s or a low humidity day in the 80’s, you should increase your zones by approximately 5 to 8 beats per minute to correct for the heat factor. In more extreme conditions, such as a high humidity day over 80 degrees, you cannot accurately adjust your heart rate zones for the conditions. On the most brutal summer days, it is wise to adjust your training schedule to avoid high intensity training.
Dehydration causes an increase in heart rate. When you become dehydrated, your blood volume decreases and less blood is pumped with each heart beat. Your heart rate at a given running speed, therefore, increases. A 1992 study by S. J. Montain and Ed Coyle, PhD, found that heart rate increases approximately 7 beats per minute for each 1% loss in bodyweight due to dehydration. For example, if you weigh 150 pounds, when you lose 1.5 pounds due to dehydration your heart rate at a given running speed would increase by about 7 beats per minute. Water loss of this magnitude occurs after an hour of running on a mildly warm day. On a hot day, runners typically lose over 2 pounds of water per hour. If you set heart rate training zones when properly hydrated and then become dehydrated during training, your pace will decrease as you become progressively more dehydrated.
Heart rate during running varies by a few beats from day-to-day. Several studies have found that heart rate during running at a given pace varies by a few beats per minute from day-to-day. It is not clear why this occurs, but most physiological variables exhibit similar amounts of day-to-day variation. This means that if you monitor your heart rate religiously, you will find that some days it appears you are getting slightly fitter and other days it appears you are getting out of shape, when in fact, your fitness level may not be changing. You should be cautious, therefore, in interpreting the results of any one session of heart rate monitoring. Do not put too much emphasis on small changes of 2 to 3 beats per minute in heart rate found during one run. When you find a systematic reduction in heart rate at a given pace, however, you can be confident that your fitness has improved. Similarly, if you find that your heart rate is consistently higher than expected, you can confidently conclude that something is wrong; i.e. you may be losing fitness or (more likely for most runners) overtrained.
Training heart rate does not predict racing heart rate. During competition, your heart rate does not increase logically with your running speed. So many other factors affect your heart rate while racing, that it is not a good indication of how fast/hard you are running. If you measure your heart rate at your desired race pace during training, and use that heart rate to determine how fast to run during a race, then you will run quite a bit slower than planned, because with the excitement of the race, your heart rate will be elevated. You could account for the increase and still use your heart rate to accurately select your race pace if the increase in heart rate due to racing was consistent. Unfortunately, how much higher heart rates are at a given pace during racing compared to training has been found to vary greatly from person to person and from race to race.
At the September 1999 Pre-Olympic Sport Science Congress in Brisbane, Australia, I met with Mike Lambert, PhD, who is one of the world’s leading experts on using heart rate monitors during training and competition. Mike is an exercise physiologist who also has impressive running credentials, having run South Africa’s 56 K Comrades Marathon many times. Mike and I discussed the key factors that affect heart rate during running, which are explained in his excellent article published in the Journal of Sport Sciences in 1998. Although some of the information is a bit technical, understanding these factors will allow you to use your heart rate monitor more effectively to optimize your training.
Heart rates tend to be lower in the morning. The difference in heart rate between running in the morning and afternoon is typically about 5 to 6 beats per minute, but can be as great as 10 beats per minute. Your maximal heart rate is also several beats per minute lower in the morning. This means that if you set your heart rate zones based on your morning heart rates, and train in the afternoon, then you will train a bit less intensely than planned. Similarly, if you use afternoon or evening heart rates to determine your training zones, and then train in the morning, you will train somewhat harder than planned.
Heart rate increases at high temperatures. Your heart rate is higher when running on a hot day. As the temperature increases from 60 degrees to 75 degrees, a runner’s heart rate at a given speed increases by about 2 to 4 beats per minute. When the temperature increases from 75 degrees to 90 degrees, you can expect your heart rate running at a given speed to increase by approximately 10 beats per minute. High humidity magnifies the effect of high temperatures on heart rate.
To gain the same benefits as on a cool day, you should increase your heart rate zones by 2 to 4 beats per minute when the temperature is in the 70’s and the humidity is low. On a high humidity day in the 70’s or a low humidity day in the 80’s, you should increase your zones by approximately 5 to 8 beats per minute to correct for the heat factor. In more extreme conditions, such as a high humidity day over 80 degrees, you cannot accurately adjust your heart rate zones for the conditions. On the most brutal summer days, it is wise to adjust your training schedule to avoid high intensity training.
Dehydration causes an increase in heart rate. When you become dehydrated, your blood volume decreases and less blood is pumped with each heart beat. Your heart rate at a given running speed, therefore, increases. A 1992 study by S. J. Montain and Ed Coyle, PhD, found that heart rate increases approximately 7 beats per minute for each 1% loss in bodyweight due to dehydration. For example, if you weigh 150 pounds, when you lose 1.5 pounds due to dehydration your heart rate at a given running speed would increase by about 7 beats per minute. Water loss of this magnitude occurs after an hour of running on a mildly warm day. On a hot day, runners typically lose over 2 pounds of water per hour. If you set heart rate training zones when properly hydrated and then become dehydrated during training, your pace will decrease as you become progressively more dehydrated.
Heart rate during running varies by a few beats from day-to-day. Several studies have found that heart rate during running at a given pace varies by a few beats per minute from day-to-day. It is not clear why this occurs, but most physiological variables exhibit similar amounts of day-to-day variation. This means that if you monitor your heart rate religiously, you will find that some days it appears you are getting slightly fitter and other days it appears you are getting out of shape, when in fact, your fitness level may not be changing. You should be cautious, therefore, in interpreting the results of any one session of heart rate monitoring. Do not put too much emphasis on small changes of 2 to 3 beats per minute in heart rate found during one run. When you find a systematic reduction in heart rate at a given pace, however, you can be confident that your fitness has improved. Similarly, if you find that your heart rate is consistently higher than expected, you can confidently conclude that something is wrong; i.e. you may be losing fitness or (more likely for most runners) overtrained.
Training heart rate does not predict racing heart rate. During competition, your heart rate does not increase logically with your running speed. So many other factors affect your heart rate while racing, that it is not a good indication of how fast/hard you are running. If you measure your heart rate at your desired race pace during training, and use that heart rate to determine how fast to run during a race, then you will run quite a bit slower than planned, because with the excitement of the race, your heart rate will be elevated. You could account for the increase and still use your heart rate to accurately select your race pace if the increase in heart rate due to racing was consistent. Unfortunately, how much higher heart rates are at a given pace during racing compared to training has been found to vary greatly from person to person and from race to race.
Wednesday, January 13, 2010
Clermont Route
NATIONAL TRAINING CENTER
1099 CITRUS TOWER BLVD.
CLERMONT, FL 32711
7.7 MILES
• TURN LEFT out of the parking lot and run to Citrus Tower Blvd.
• TURN RIGHT on Citrus Tower Blvd.
• TURN LEFT at North Ridge Road (traffic light); go DOWN Hospital Hill and stay on this road- .75 miles
• CROSS Grand Hwy.- 1.67 miles
• TURN RIGHT on Bloxam Ave.- 2.0 miles
• TURN RIGHT on Grand (W/G)- 2.6 miles
• TURN LEFT (head West) on Grand from the BP Station, away from Rte. 27.
• CROSS East Avenue- 3.3 miles
• TURN LEFT at 2nd Street (at the entrance to the park)- 3.45 miles
• TURN LEFT on Carroll St.- 3.7 miles
• TURN RIGHT and CROSS East Avenue- 3.8 miles
• TURN LEFT IMMEDIATELY on Pitt St.- 3.89 miles
• FOLLOW Pitt St. to Bloxam Ave.- 4.5 miles
• TURN LEFT on Bloxam Ave.- 4.5 miles
• TURN RIGHT on Grand Highway for support (W/G)- 5.1 miles
• TURN around at the coolers and go back to Bloxam Ave.
• TURN LEFT (go down the hill) on Bloxam Ave.
• TURN LEFT on Pitt St.- 5.7 miles
• CROSS Grand Hwy.
• ENTER the subdivision on North Ridge Road. Follow North Ridge Road.
• FOLLOW North Ridge Rd. to climb infamous Hospital Hill
• TURN RIGHT at the light on Citrus Tower Boulevard- 7 miles
• TURN LEFT at South Lake Hospital and return to the National Training Center parking lot- 7.7 miles
Tuesday, January 12, 2010
Rules to Run By: Courtesy of Florida East Coast Runners
1. Don’t be a whiner. Nobody likes a whiner, not even other whiners.
2. Walking out the door is often the toughest part of a run.
3. Don’t make running your life. Make it part of your life.
4. Keep promises, especially ones made to yourself.
5. The faster you are the less you should talk about your times.
6. Keep a quarter in your pocket. One day you’ll need to call for a ride.
7. Don’t compare yourself to other runners.
8. All runners are equal, some are just faster than others.
9. Keep in mind that the later in the day it gets, the more likely it is that you won’t run.
10. For a change of pace, get driven out and then run back.
11. If it was easy, everybody would be a runner.
12. When standing in starting lines, remind yourself how fortunate you are to be there.
13. Getting out of shape is much easier than getting into shape.
14. A bad day of running still beats a good day at work.
15. Don’t talk about your running injuries. People don’t want to hear about your sore knee or black toe.
16. Don’t always run alone.
17. Don’t always run with people.
18. Approach running as if the quality of your life depended on it.
19. No matter how slow, your run is still faster than someone sitting on a couch.
20. Keep in mind that the harder you run during training, the luckier you’ll get during racing.
21. Races aren’t just for those who can run fast.
22. There are no shortcuts to running excellence.
23. The best runs sometimes come on days when you didn’t feel like running.
24. There is nothing boring about running. There are, however, boring people who run.
25. Distance running is like cod liver oil. At first it makes you feel awful, then it makes you feel better.
26. Never throw away the instructions to your running watch.
27. Don’t try to outrun dogs.
28. Don’t wait for perfect weather. If you do, you won’t run very often.
29. When tempted to stop being a runner, make a list of the reasons you started.
30. Without goals, training has no purpose.
31. Go for broke, but be prepared to be broken.
32. Spend more time running on the roads than sitting on the couch.
33. Make progress in your training, but progress at your own rate.
34. “Winning” means different things to different people.
35. Unless you make your living as a runner, don’t take running too seriously.
36. Never tell a runner that he or she doesn’t look good in tights.
37. Never confuse the Ben-Gay tube with the toothpaste tube.
38. Preventing running injuries is easier than curing them.
39. Running is simple. Don’t make it complicated.
40. Running is always enjoyable. Sometimes, though, the joy doesn’t come until the end of the run
2. Walking out the door is often the toughest part of a run.
3. Don’t make running your life. Make it part of your life.
4. Keep promises, especially ones made to yourself.
5. The faster you are the less you should talk about your times.
6. Keep a quarter in your pocket. One day you’ll need to call for a ride.
7. Don’t compare yourself to other runners.
8. All runners are equal, some are just faster than others.
9. Keep in mind that the later in the day it gets, the more likely it is that you won’t run.
10. For a change of pace, get driven out and then run back.
11. If it was easy, everybody would be a runner.
12. When standing in starting lines, remind yourself how fortunate you are to be there.
13. Getting out of shape is much easier than getting into shape.
14. A bad day of running still beats a good day at work.
15. Don’t talk about your running injuries. People don’t want to hear about your sore knee or black toe.
16. Don’t always run alone.
17. Don’t always run with people.
18. Approach running as if the quality of your life depended on it.
19. No matter how slow, your run is still faster than someone sitting on a couch.
20. Keep in mind that the harder you run during training, the luckier you’ll get during racing.
21. Races aren’t just for those who can run fast.
22. There are no shortcuts to running excellence.
23. The best runs sometimes come on days when you didn’t feel like running.
24. There is nothing boring about running. There are, however, boring people who run.
25. Distance running is like cod liver oil. At first it makes you feel awful, then it makes you feel better.
26. Never throw away the instructions to your running watch.
27. Don’t try to outrun dogs.
28. Don’t wait for perfect weather. If you do, you won’t run very often.
29. When tempted to stop being a runner, make a list of the reasons you started.
30. Without goals, training has no purpose.
31. Go for broke, but be prepared to be broken.
32. Spend more time running on the roads than sitting on the couch.
33. Make progress in your training, but progress at your own rate.
34. “Winning” means different things to different people.
35. Unless you make your living as a runner, don’t take running too seriously.
36. Never tell a runner that he or she doesn’t look good in tights.
37. Never confuse the Ben-Gay tube with the toothpaste tube.
38. Preventing running injuries is easier than curing them.
39. Running is simple. Don’t make it complicated.
40. Running is always enjoyable. Sometimes, though, the joy doesn’t come until the end of the run
Friday, January 8, 2010
Trash Run 2010!!!
While we are waiting for Disney Pictures
We thought you might enjoy some Pictures from last weekends
Trash Run
Three of our Disney runners pacing themselves....Hillery, Lauran, and Craig
KJ is in the mood!
Ray "feeling it"
Dana decides to do an exam while Cathy supervises
I have no idea
APOPKA HILL LOOP
START: Perkins Restaurant
989 W. Orange Blossom Trail
Apopka 32717
APOPKA HILL LOOP LONG COURSE 6.5 miles
• Start behind Victoria Plaza on Old Dixie Highway- W/G
• Turn Right on Errol Parkway at the blinking stop light
• Enter Errol Estates and stay on Errol Parkway until it ends at the Country Club- W Only in median
• Turn Left on Lake Francis, stay on Lake Francis until it ends
• Turn Right on Schopke-Lester Rd. to Lester Rd.
• Turn Right on Lester Rd. Take Lester Road to Vick Rd.
• Turn Right on Vick Rd. W/G at the right turn
• Continue on Vick Rd.
• Turn Right on Old Dixie Highway and return to Start- W/G
APOPKA HILL LOOP SHORT COURSE 4.5 miles
• Start behind Victoria Plaza on Old Dixie Highway- W/G
• Turn Right on Errol Parkway at the blinking stoplight
• Enter Errol Estates and stay on Errol Parkway until it ends at the Country Club- W Only stop in median
• Turn RIGHT on Lake Francis, stay on Lake Francis until it ends
• Turn Right on Vick Rd. until it ends at Old Dixie Hwy.
• Turn right on Old Dixie Highway and return to Start- W/G
989 W. Orange Blossom Trail
Apopka 32717
APOPKA HILL LOOP LONG COURSE 6.5 miles
• Start behind Victoria Plaza on Old Dixie Highway- W/G
• Turn Right on Errol Parkway at the blinking stop light
• Enter Errol Estates and stay on Errol Parkway until it ends at the Country Club- W Only in median
• Turn Left on Lake Francis, stay on Lake Francis until it ends
• Turn Right on Schopke-Lester Rd. to Lester Rd.
• Turn Right on Lester Rd. Take Lester Road to Vick Rd.
• Turn Right on Vick Rd. W/G at the right turn
• Continue on Vick Rd.
• Turn Right on Old Dixie Highway and return to Start- W/G
APOPKA HILL LOOP SHORT COURSE 4.5 miles
• Start behind Victoria Plaza on Old Dixie Highway- W/G
• Turn Right on Errol Parkway at the blinking stoplight
• Enter Errol Estates and stay on Errol Parkway until it ends at the Country Club- W Only stop in median
• Turn RIGHT on Lake Francis, stay on Lake Francis until it ends
• Turn Right on Vick Rd. until it ends at Old Dixie Hwy.
• Turn right on Old Dixie Highway and return to Start- W/G
Thursday, January 7, 2010
MARATHONFEST ORIENTATION HANDOUT
MARATHONFEST ORIENTATION HANDOUT
“……..I have seen that in any great undertaking it is not enough for a man to depend simply upon himself.”
Lone Man, Teton Sioux
WELCOME TO MARATHONFEST
Training for distance running is a “great undertaking”. Group training provides an enormous support system, which increases success rate. MarathonFest provides coaching, organized workouts, pace groups, water and sports drink aid, training schedules, running routes, and support that is unparalleled! All participants receive a discount card to Track Shack for the duration of the training program and access to Florida Hospital professionals. Alumni MarathonFesters also receive a $10 Track Shack retail voucher.
COMMUNICATION
MarathonFest uses the Track Shack website and email as the primary modes of communication, so PLEASE make sure your email address is correct! Check your email address on the weekend sign-in sheets. Early in the week you will receive an email from the Program Director. The Group Email details the training information for everyone that week, including the workouts for Tuesdays and Thursdays, run start times and locations, weekend mileage, training tips, and any schedule changes. You will also receive a weekly email from your Pace Group Leader with specific details for your weekend run. Please take the time to READ these emails!
WEEKDAY WORKOUTS
Coached workout sessions meet on Tuesdays and Thursdays at 5am OR 6pm. Participation is highly encouraged! Tuesday is track work and Thursday is tempo or hill workouts. If you are unable to attend these weekday sessions, please make sure that you are running 3-6 miles twice a week!
• Tuesday Morning Sessions: 5AM – 6AM Glenridge Middle School track, Winter Park. Arrive BY 4:45am to warm up before the workout starts!
• Tuesday Evening Sessions: 6PM – 7PM Howard Middle School track, Orlando. Arrive AT 5:45pm to warm up before the workout starts!
• Thursday Morning Sessions: 5AM – 6AM meet in front of Glenridge Middle School, Winter Park. Arrive BY 4:45am to warm up before the workout.
• Thursday Evening Sessions: 6PM – 7PM meet BEHIND Glenridge Middle School, Winter Park. Arrive BY 5:45pm to warm up before the workout.
Parking for workouts at the Glenridge Middle School track is available at Blue Jacket Park and behind Glenridge Middle School. Do NOT park on the grass along Glenridge Way. Parking for workouts at the Howard Middle School track is available inside the track and along the side streets surrounding the track.
WEEKEND RUNS
WEEKEND training runs build mileage incrementally for the marathon or half-marathon distance. All runners are assigned to pace groups for the weekend runs. Your training pace, race distance, and your goal race time will help determine your pace group placement. The training pace for your long weekend runs should feel COMFORTABLE.
Each pace group has a Pace Group Leader that is responsible for setting the appropriate run pace, coordinating the running route to accommodate different mileage needs, sending a weekly pace group email with details for the weekend run, and seeing to the overall needs of the pace group.
Please indicate your presence at the weekend run by signing in on the Pace Group Sign In sheets. Place a check beside your name and write in the number of miles you plan to run that morning. Please make sure that your Emergency Contact information and your email address is correct on the Sign In sheet. When you return from your run, record your run time. Run time means your TOTAL run time, that includes bathroom stops, water stops, traffic stops, etc. Please remember to SIGN IN AND OUT.
WEEKEND RUN LOCATIONS
Saturday morning runs generally begin at 5:45am from the Cady Way Bike Trail parking lot in Winter Park, across from Brookshire Elementary School. Parking is available at the Cady Way Trail parking lot and behind Showalter Field. Port-o-potties are available.
Sunday morning runs generally begin at 5:45am from BEHIND Brandywine’s Deli in Winter Park, across from St. Margaret Mary’s Catholic Church. Parking is available behind Brandywine’s Deli and along the side streets. Bathrooms are available.
Run start times will change depending upon mileage; the longer the run, the earlier the start! Start locations may also vary on occasion, so remember to read your emails to get all the details!
WEATHER POLICY
Yes, we run in the rain…and the heat, and the cold, and the wind. Weather rarely deters us from a training run. Florida weather is impossible to predict; therefore, coaches wait until the last possible moment to call off a workout. Coaches will be present at each scheduled workout and determine the safety for the run at that moment. The only exception to this policy would be in the event of a hurricane watch or tropical storm. If officials are asking citizens to stay off the streets, we will abide by their orders. Check the website for any changes or cancellations in our workouts.
RUNNING SAFETY RULES
All participants are responsible for their own safety. Participants must adhere to the following safety rules as stated by the FL Dept. of Transportation: “ Where sidewalks are provided, no pedestrian shall, unless required by other circumstances, walk or run along and upon the portion of a roadway paved for vehicular traffic. Where sidewalks are not provided, a pedestrian walking or running along and upon a highway shall, when practicable, walk or run only on the shoulder on the left side of the roadway in relation to the pedestrian's direction of travel, facing traffic which may approach from the opposite direction”.
This means you must:
1. Run facing traffic so you can see and hear oncoming cars.
2. Run single file. Do not block the road!
3. Get out of the way of oncoming cars; do not challenge them.
4. Watch for cars making right-hand turns into you.
5. Ignore verbal harassment.
6. Use sidewalks when and where possible!
7. Make yourself visible! Wear light colored, reflective clothing and/or lights.
8. NO I-pods or headsets! You need to be able to hear traffic and your pace group. Be aware of your surroundings at all times.
9. Listen for directions from your pace group. For example: car back, car up, runners up, potholes or bumps, turns, etc.
10. Obey all traffic lights, traffic signs, and use cross-walks.
11. Learn our running routes.
12. NEVER run alone! Always run with a companion.
13. Carry a cell phone with you. Put your phone in a ziplock bag to protect it from getting wet.
14. Carry your car key with you. Do not hide your key around your car.
15. Conceal any valuables left in your car.
16. Carry Identification. Include your name, emergency contact, any drug allergies, medical conditions, blood type, etc.
17. Carrying pepper spray or a noisemaker is recommended.
18. In the event of any emergencies, call 911.
TRAINING SCHEDULES
All participants receive a training schedule for the races targeted during the training session. Training schedules are a guideline for your training. Weekday workouts and weekend mileage may be altered to accommodate various fitness levels and running goals.
FREQUENTLY ASKED QUESTIONS
Q: I run on Saturday (or Sunday), but can’t make it this weekend. Can I hook up with a Sunday (or Saturday) pace group for this weekend?
A: Yes, but please contact me ahead of time to make sure there is a Sunday or Saturday group for your pace and mileage.
Q: Can I change pace groups?
A: Yes, you can always switch pace groups, but make sure you receive the Pace Group Leader’s email from the group you plan to run with so you don’t get left behind! Some pace groups will start at different times depending upon the length of the run.
Q: It’s raining. Are we having the workout?
A: Most likely, YES! Coaches will be present at every workout and assess the situation at that time. Workouts will be called off only if life-threatening dangers, such as lightning, are present at the time of the workout.
Q: I need directions to the run start.
A: Check out our website at www.trackshack.com Go to training programs, then MarathonFest, and then locations…you will find directions to ALL of our run locations.
Q: I can’t make the weekday training sessions. What can I do?
A: The workouts for Tuesdays and Thursdays are on the training schedule so you can do the workouts on your own OR we recommend running 3-6 miles on these training days.
Q: Should I run or cross-train on the other days of the week?
A: Three days a week is sufficient training for most runners to achieve their goals. If you choose to run additional days, runs on these days should be EASY recovery runs. Mileage would be between 3 and 8 miles. Cross-training can be very beneficial to your running. We recommend cross-training 2 or 3 times a week with swimming, weight training, muscle strengthening classes, yoga, Pilates, etc. Keep the intensity in the moderate range. Always give yourself one day completely off for adequate recovery time.
Additional Questions?
Contact me at susiwellness@aol.com
Susan S. Paul, MS
TSF Training Program Director
“……..I have seen that in any great undertaking it is not enough for a man to depend simply upon himself.”
Lone Man, Teton Sioux
WELCOME TO MARATHONFEST
Training for distance running is a “great undertaking”. Group training provides an enormous support system, which increases success rate. MarathonFest provides coaching, organized workouts, pace groups, water and sports drink aid, training schedules, running routes, and support that is unparalleled! All participants receive a discount card to Track Shack for the duration of the training program and access to Florida Hospital professionals. Alumni MarathonFesters also receive a $10 Track Shack retail voucher.
COMMUNICATION
MarathonFest uses the Track Shack website and email as the primary modes of communication, so PLEASE make sure your email address is correct! Check your email address on the weekend sign-in sheets. Early in the week you will receive an email from the Program Director. The Group Email details the training information for everyone that week, including the workouts for Tuesdays and Thursdays, run start times and locations, weekend mileage, training tips, and any schedule changes. You will also receive a weekly email from your Pace Group Leader with specific details for your weekend run. Please take the time to READ these emails!
WEEKDAY WORKOUTS
Coached workout sessions meet on Tuesdays and Thursdays at 5am OR 6pm. Participation is highly encouraged! Tuesday is track work and Thursday is tempo or hill workouts. If you are unable to attend these weekday sessions, please make sure that you are running 3-6 miles twice a week!
• Tuesday Morning Sessions: 5AM – 6AM Glenridge Middle School track, Winter Park. Arrive BY 4:45am to warm up before the workout starts!
• Tuesday Evening Sessions: 6PM – 7PM Howard Middle School track, Orlando. Arrive AT 5:45pm to warm up before the workout starts!
• Thursday Morning Sessions: 5AM – 6AM meet in front of Glenridge Middle School, Winter Park. Arrive BY 4:45am to warm up before the workout.
• Thursday Evening Sessions: 6PM – 7PM meet BEHIND Glenridge Middle School, Winter Park. Arrive BY 5:45pm to warm up before the workout.
Parking for workouts at the Glenridge Middle School track is available at Blue Jacket Park and behind Glenridge Middle School. Do NOT park on the grass along Glenridge Way. Parking for workouts at the Howard Middle School track is available inside the track and along the side streets surrounding the track.
WEEKEND RUNS
WEEKEND training runs build mileage incrementally for the marathon or half-marathon distance. All runners are assigned to pace groups for the weekend runs. Your training pace, race distance, and your goal race time will help determine your pace group placement. The training pace for your long weekend runs should feel COMFORTABLE.
Each pace group has a Pace Group Leader that is responsible for setting the appropriate run pace, coordinating the running route to accommodate different mileage needs, sending a weekly pace group email with details for the weekend run, and seeing to the overall needs of the pace group.
Please indicate your presence at the weekend run by signing in on the Pace Group Sign In sheets. Place a check beside your name and write in the number of miles you plan to run that morning. Please make sure that your Emergency Contact information and your email address is correct on the Sign In sheet. When you return from your run, record your run time. Run time means your TOTAL run time, that includes bathroom stops, water stops, traffic stops, etc. Please remember to SIGN IN AND OUT.
WEEKEND RUN LOCATIONS
Saturday morning runs generally begin at 5:45am from the Cady Way Bike Trail parking lot in Winter Park, across from Brookshire Elementary School. Parking is available at the Cady Way Trail parking lot and behind Showalter Field. Port-o-potties are available.
Sunday morning runs generally begin at 5:45am from BEHIND Brandywine’s Deli in Winter Park, across from St. Margaret Mary’s Catholic Church. Parking is available behind Brandywine’s Deli and along the side streets. Bathrooms are available.
Run start times will change depending upon mileage; the longer the run, the earlier the start! Start locations may also vary on occasion, so remember to read your emails to get all the details!
WEATHER POLICY
Yes, we run in the rain…and the heat, and the cold, and the wind. Weather rarely deters us from a training run. Florida weather is impossible to predict; therefore, coaches wait until the last possible moment to call off a workout. Coaches will be present at each scheduled workout and determine the safety for the run at that moment. The only exception to this policy would be in the event of a hurricane watch or tropical storm. If officials are asking citizens to stay off the streets, we will abide by their orders. Check the website for any changes or cancellations in our workouts.
RUNNING SAFETY RULES
All participants are responsible for their own safety. Participants must adhere to the following safety rules as stated by the FL Dept. of Transportation: “ Where sidewalks are provided, no pedestrian shall, unless required by other circumstances, walk or run along and upon the portion of a roadway paved for vehicular traffic. Where sidewalks are not provided, a pedestrian walking or running along and upon a highway shall, when practicable, walk or run only on the shoulder on the left side of the roadway in relation to the pedestrian's direction of travel, facing traffic which may approach from the opposite direction”.
This means you must:
1. Run facing traffic so you can see and hear oncoming cars.
2. Run single file. Do not block the road!
3. Get out of the way of oncoming cars; do not challenge them.
4. Watch for cars making right-hand turns into you.
5. Ignore verbal harassment.
6. Use sidewalks when and where possible!
7. Make yourself visible! Wear light colored, reflective clothing and/or lights.
8. NO I-pods or headsets! You need to be able to hear traffic and your pace group. Be aware of your surroundings at all times.
9. Listen for directions from your pace group. For example: car back, car up, runners up, potholes or bumps, turns, etc.
10. Obey all traffic lights, traffic signs, and use cross-walks.
11. Learn our running routes.
12. NEVER run alone! Always run with a companion.
13. Carry a cell phone with you. Put your phone in a ziplock bag to protect it from getting wet.
14. Carry your car key with you. Do not hide your key around your car.
15. Conceal any valuables left in your car.
16. Carry Identification. Include your name, emergency contact, any drug allergies, medical conditions, blood type, etc.
17. Carrying pepper spray or a noisemaker is recommended.
18. In the event of any emergencies, call 911.
TRAINING SCHEDULES
All participants receive a training schedule for the races targeted during the training session. Training schedules are a guideline for your training. Weekday workouts and weekend mileage may be altered to accommodate various fitness levels and running goals.
FREQUENTLY ASKED QUESTIONS
Q: I run on Saturday (or Sunday), but can’t make it this weekend. Can I hook up with a Sunday (or Saturday) pace group for this weekend?
A: Yes, but please contact me ahead of time to make sure there is a Sunday or Saturday group for your pace and mileage.
Q: Can I change pace groups?
A: Yes, you can always switch pace groups, but make sure you receive the Pace Group Leader’s email from the group you plan to run with so you don’t get left behind! Some pace groups will start at different times depending upon the length of the run.
Q: It’s raining. Are we having the workout?
A: Most likely, YES! Coaches will be present at every workout and assess the situation at that time. Workouts will be called off only if life-threatening dangers, such as lightning, are present at the time of the workout.
Q: I need directions to the run start.
A: Check out our website at www.trackshack.com Go to training programs, then MarathonFest, and then locations…you will find directions to ALL of our run locations.
Q: I can’t make the weekday training sessions. What can I do?
A: The workouts for Tuesdays and Thursdays are on the training schedule so you can do the workouts on your own OR we recommend running 3-6 miles on these training days.
Q: Should I run or cross-train on the other days of the week?
A: Three days a week is sufficient training for most runners to achieve their goals. If you choose to run additional days, runs on these days should be EASY recovery runs. Mileage would be between 3 and 8 miles. Cross-training can be very beneficial to your running. We recommend cross-training 2 or 3 times a week with swimming, weight training, muscle strengthening classes, yoga, Pilates, etc. Keep the intensity in the moderate range. Always give yourself one day completely off for adequate recovery time.
Additional Questions?
Contact me at susiwellness@aol.com
Susan S. Paul, MS
TSF Training Program Director
Monday, January 4, 2010
Runner Terms and Jargon
Types of Runs
The easy run or a recovery run is simply a run at an easy pace done for recovery purposes or just simply enjoyment. Most of a beginner’s runs should be easy runs. These runs improve a runner’s aerobic conditioning. The intensity of these runs should permit conversing using complete sentences (60-75% of your maximum heart rate).
LR or Long Runs is your longest run of the week. These are usually done at a comfortable, fairly easy pace. We often refer to them here as LSD -- long, slow distance or long steady distance. An appropriate long run distance is determined by your goals. A long run might be anywhere from 5 miles to 25 or more (for an ultramarathoner).
MP or"Marathon pace runs" refer to running your predicted or expected race pace. So if a workout were to call for doing miles at "marathon pace," that means running at your predicted marathon pace per mile. That could be anything from 5:00/mile for someone fast to 12:00 minutes a mile for someone slower. A 5K race plan may call for doing intervals (explained below) at your 1 mile race pace. A good way to figure out your expected paces is to use an online calculator. The McMillian Calculator is excellent.
A tempo run is a run at around your 10-15K race pace (or about 80-85% of your maximum heart rate or so). Traditionally tempo runs were 20 minutes or so in length, but they vary. It's often described as being "comfortably hard" -- it's a challenging, but manageable pace. You want to finish a tempo feeling challenged, but not exhausted. Most tempo runs consist of ten to fifteen minutes of easy running, then the tempo part, then ten to fifteen minutes to cool down. Tempo runs build speed and teach your body to run at a certain pace.
A fartlek is a fun word that you can say and make non-runners snicker. It simply is an informal way of doing speed work. It's a Swedish word meaning "speed play." In a fartlek, you would run hard to say the next telephone pole, then slow down, then run hard again to the next object. It's just basically bursts of speed in the middle of a workout. It can be easy or hard. There's no set distance or speed, it's very loose and informal. Fartleks are good for a beginning runner who wants to dabble in speedwork.
Intervals (sometimes called "repeats") usually refer to track work, though you can do them elsewhere. Usually intervals consist of a set distance (say 400 meters, 800 meters, a mile) that you run at a set, usually fast pace. Between the intervals, you would recover by either jogging slowly or walking. People often do them on the track because the track is obviously measured. An example of an interval workout might be 4x800. This means you are going to run four sets of 800 meters (or about a half mile) at a certain pace. Between those faster runs, you will walk or jog to recover. Often an interval workout will give you the pace you're supposed to run and the time you should take to rest. Usually rest time is roughly equivalent to how much time it takes you to run the distance. So in our 4x800 example, if you were doing the 800s in 4:00 minutes (8:00 mpm pace), you would take about 4:00 rest. Intervals build speed and improve aerobic capacity (See Physiological terms).
Repetitions are a form of repeats that are faster and shorter than intervals with full recovery between them (usually 4-6 times as long as the repetition). These are used for improvement of anaerobic capacity, running form and running economy.
A ladder is an interval workout of increasing interval lengths, such as 200-400-600-800 meters.
Negative splits refers to running the second half of the race faster than the first. The opposite of negative splits is positive splits where you run the first half faster than the second. Even splits would be running essentially the same time (within 2-3%) for both halves of the race.
Positive splits refers to running the second half of the race slower than the first.
A cutdown is the opposite of a ladder or an interval workout of decreasing interval lengths, such as 800-600-400-200 meters.
A pyramid is a combination of a ladder and a cutdown, such as 200-400-600-800-600-400-200 meters.
You will also hear about hill repeats -- these typically are runs up a hill at a fast pace to build strength.
Strides are short, controlled bursts of running of 50 to 150 meters designed to improve efficiency, work on form, etc. Often done at the end of a run.
Warm Up is a period of slower running prior to faster running. Cool down, sometimes called warm down, is slower running at the end of faster running.
Physiological Terms
Aerobic means using oxygen to generate energy.
Anaerobic means generating energy without oxygen. Lactic acid in working muscles is a byproduct of anaerobic energy generation.
Aerobic capacity or VO2Max is the maximal amount of oxygen that a person can extract from the atmosphere, send to the body's tissues, and consume to produce energy. You can use your current VO2Max to estimate your times for intervals, for example. (Find your vo2max by entering a recent race or run time.)
Lactate threshold (LT), is the level of intensity at which anaerobic energy generation begins to rise and the resulting generation of lactic acid in working muscles causes blood lactate to rise and muscle efficiency to fall off significantly with fatigue.
Anaerobic capacity is a runner’s maximum ability to run very fast … beyond VO2max where all additional energy to run faster than vVO2max is generated anaerobically. Runners can sustain such fast paces for only a few minutes.
Running economy is a measure of the amount of oxygen used to run a given pace. More economical runners use less oxygen to run a specific pace than do less economical runners. Running economy is improved through training.
Resting heart rate is your heart rate when you first wake up and before rising.
Anterior is front.
Posterior is back.
Medial is inside or facing the middle of the body.
Lateral is outside or facing the side of the body.
Common Runners’ Abbreviations
PR and PB refer to the same basic thing, running your Personal Best or setting a Personal Record. For example "I ran a PR in that race" means I ran my fastest time ever at that distance. You can have multiple PRs, say for a course or a distance or even for the year. You decide.
LSD is long slow distance or long steady distance.
FF means gradually picking up speed during a training run, such as a LSD, until nearing race pace at end.
MP is marathon pace.
GMP is goal marathon pace.
BQ is to Boston Qualify; the Boston Marathon requires runners to meet a certain time standard based on gender and age. For example, to BQ a 18 year old male must run a marathon in 3 hrs 10 minutes and 59 seconds or faster.
ITBS refers to the illotibial band syndrome, a common overuse running knee injury.
MHR is maximum heart rate.
USATF is USA Track and Field.
RHR is resting heart rate.
DNF is Did Not finish.
RICE means rest, ice, compress and elevate….standard treatment for inflammation-type injuries.
Common Running Complaints
Shin Splints is pain anywhere between your knee and your ankle. They are more of a symptom of an underlying condition than a condition in itself. The problem could be a stress fracture, medial tibial stress syndrome, compartment syndrome, inflammation of connective tissue (periosteum) known as periostitis ... Multiple causes, multiple solutions, even possibly multiple possible injuries might be causing shin splints. Very common, especially in new runners. Shin splints are typically manifested as anterior (front of lower leg) or medial (inside, facing the other leg) pain. A pain in the back of your lower leg is not shin splints, it's probably a calf strain.
Runner's Knee is a condition called Chondromalacia patella. That's why we call it runners knee. PFS (Patello-Femoral Syndrome), which is the kneecap (patella) rubbing on the front of the thigh bone (femur), is another form of Runner’s Knee. It’s most often caused by overuse, doing too much too soon, ostheoarthritis, insufficient muscle development and/or improper alignment, including wrong or worn-out shoes or running on slanted pavement.
Runner's Trots refer to gastrointestinal problems on the run.
Stitch is a side cramp, usually on the right side.
Bonk means to run out of energy, to "hit the wall" ... It's not fun.
Plantar Fasciitis is an often chronic problem of the foot that can be very painful.
Stress fracture is a hairline crack in a bone.
Illiotibial band syndrome (ITBS) is inflammation of the illiotibial band, which runs on the outside of the leg from the hip to just below the knee. The injury most often occurs where the band crosses over the outside of the knee, but can also occur at the hip.
Piriformis Syndrome means a pain in the bottocks.
Tendinitis is inflammation of a tendon. Tendons connect muscles to bones. Tendinitis due to running can occur in a runner’s groin area, buttocks, legs, feet and lower joints. ITBS is a common form of tendonitis.
More Stuff
Couch to 5k or C25K is a beginners running plan.
Bandit is someone who runs in a race who hasn't registered. This is frowned upon.
GU is a type of energy gel. Gels are a semi-liquid sugary snack used for a quick energy burst.
Ultramarathon is simply any race that's longer than the marathon. All marathons are 26.2 miles.
Wicking fabric refers to technical fabrics that draw sweat away from the skin. Also might be referred to as say a "tech shirt."
Split shorts are higher cut running shorts often used in racing.
Cross training or XT is another aerobic exercise such as swimming, cycling, cross country skiing used to complement running or when you are injured and can't run.
Doubles refers to doing two runs in the same day. Singles would be doing just one run. So if someone says "I did 50 miles this week, all singles" they are saying "I ran 50 miles this week, all as once-a-day runs."
Kick is usually used as in "finishing kick" -- simply means running harder at the finish line, the last final sprint.
Rabbit is someone who goes out with the intention of setting a fast pace in a race, but then often drops out.
Foot strike refers to how your foot initially impacts the ground as you run. There are heel strikers, midfoot strikers, and forefoot strikers.
Out and back means a course you run out a certain distance, then turn around and run back. A loop is simply that -- you start in one spot and run in a big circle. Point to point means a course that begins and ends at widely separated locations.
Pronation is the inward roll of your foot during a running stride.
Overpronation is where your foot rolls over to the inside too far during the running stride, which can lead to an injury, such as ITBS. Usually you can tell your overpronating if you have excessive wear on the inside part of the forefoot of the shoe.
Supernation is where your foot rolls to the outside during the running stride, which can also lead to an injury.
Cushioned refers to a shoe designed for a neutral foot that does not overpronate or that may supinate. Supinaters land on the outside of their feet.
Stability refers to a shoe designed for an average arched foot; it offers some degree of control for overpronation.
Motion Control are shoes that offer the most overpronation control.
Splits are your times in a race or workout at several measured intervals. For example, a 36:00 minute 4-mile run might have mile splits of 9:00, 8:50, 9:10, 9:00. Splits can also refer to cumulative times, e.g. if you are running 8:00 min/miles, your split times will be 8:00 at Mile 1, 16:00 at Mile 2 and so on.
Taper is where a runner cuts back mileage before a big race like a marathon or even a shorter race. Tapering runners often get cranky and/or sort of paranoid since they aren't running as much leading to jokes about "TAPER MADDNESS."
Master is an athlete 40 years of age or older.
Elite refers to those really super fast folks who usually don't have to pay for shoes because they get them sponsored.
10% Rule is a general guideline that says don't increase your weekly mileage by more than about 10% each week.
Chip refers to a little thing you tie on your shoe that measures finishing time when you cross a mat in a race.
Junk miles are runs at an easy pace done in order to reach a weekly or monthly mileage total rather than for any specific benefit. A lot of people say no miles are junk, though!
Road Kill is a runner who has been passed by a faster runner during a race.
Ghost Runner is someone (imagined or not, as the case may be) who is on your heels and about to pass you, used for motivation to keep up the pace.
The easy run or a recovery run is simply a run at an easy pace done for recovery purposes or just simply enjoyment. Most of a beginner’s runs should be easy runs. These runs improve a runner’s aerobic conditioning. The intensity of these runs should permit conversing using complete sentences (60-75% of your maximum heart rate).
LR or Long Runs is your longest run of the week. These are usually done at a comfortable, fairly easy pace. We often refer to them here as LSD -- long, slow distance or long steady distance. An appropriate long run distance is determined by your goals. A long run might be anywhere from 5 miles to 25 or more (for an ultramarathoner).
MP or"Marathon pace runs" refer to running your predicted or expected race pace. So if a workout were to call for doing miles at "marathon pace," that means running at your predicted marathon pace per mile. That could be anything from 5:00/mile for someone fast to 12:00 minutes a mile for someone slower. A 5K race plan may call for doing intervals (explained below) at your 1 mile race pace. A good way to figure out your expected paces is to use an online calculator. The McMillian Calculator is excellent.
A tempo run is a run at around your 10-15K race pace (or about 80-85% of your maximum heart rate or so). Traditionally tempo runs were 20 minutes or so in length, but they vary. It's often described as being "comfortably hard" -- it's a challenging, but manageable pace. You want to finish a tempo feeling challenged, but not exhausted. Most tempo runs consist of ten to fifteen minutes of easy running, then the tempo part, then ten to fifteen minutes to cool down. Tempo runs build speed and teach your body to run at a certain pace.
A fartlek is a fun word that you can say and make non-runners snicker. It simply is an informal way of doing speed work. It's a Swedish word meaning "speed play." In a fartlek, you would run hard to say the next telephone pole, then slow down, then run hard again to the next object. It's just basically bursts of speed in the middle of a workout. It can be easy or hard. There's no set distance or speed, it's very loose and informal. Fartleks are good for a beginning runner who wants to dabble in speedwork.
Intervals (sometimes called "repeats") usually refer to track work, though you can do them elsewhere. Usually intervals consist of a set distance (say 400 meters, 800 meters, a mile) that you run at a set, usually fast pace. Between the intervals, you would recover by either jogging slowly or walking. People often do them on the track because the track is obviously measured. An example of an interval workout might be 4x800. This means you are going to run four sets of 800 meters (or about a half mile) at a certain pace. Between those faster runs, you will walk or jog to recover. Often an interval workout will give you the pace you're supposed to run and the time you should take to rest. Usually rest time is roughly equivalent to how much time it takes you to run the distance. So in our 4x800 example, if you were doing the 800s in 4:00 minutes (8:00 mpm pace), you would take about 4:00 rest. Intervals build speed and improve aerobic capacity (See Physiological terms).
Repetitions are a form of repeats that are faster and shorter than intervals with full recovery between them (usually 4-6 times as long as the repetition). These are used for improvement of anaerobic capacity, running form and running economy.
A ladder is an interval workout of increasing interval lengths, such as 200-400-600-800 meters.
Negative splits refers to running the second half of the race faster than the first. The opposite of negative splits is positive splits where you run the first half faster than the second. Even splits would be running essentially the same time (within 2-3%) for both halves of the race.
Positive splits refers to running the second half of the race slower than the first.
A cutdown is the opposite of a ladder or an interval workout of decreasing interval lengths, such as 800-600-400-200 meters.
A pyramid is a combination of a ladder and a cutdown, such as 200-400-600-800-600-400-200 meters.
You will also hear about hill repeats -- these typically are runs up a hill at a fast pace to build strength.
Strides are short, controlled bursts of running of 50 to 150 meters designed to improve efficiency, work on form, etc. Often done at the end of a run.
Warm Up is a period of slower running prior to faster running. Cool down, sometimes called warm down, is slower running at the end of faster running.
Physiological Terms
Aerobic means using oxygen to generate energy.
Anaerobic means generating energy without oxygen. Lactic acid in working muscles is a byproduct of anaerobic energy generation.
Aerobic capacity or VO2Max is the maximal amount of oxygen that a person can extract from the atmosphere, send to the body's tissues, and consume to produce energy. You can use your current VO2Max to estimate your times for intervals, for example. (Find your vo2max by entering a recent race or run time.)
Lactate threshold (LT), is the level of intensity at which anaerobic energy generation begins to rise and the resulting generation of lactic acid in working muscles causes blood lactate to rise and muscle efficiency to fall off significantly with fatigue.
Anaerobic capacity is a runner’s maximum ability to run very fast … beyond VO2max where all additional energy to run faster than vVO2max is generated anaerobically. Runners can sustain such fast paces for only a few minutes.
Running economy is a measure of the amount of oxygen used to run a given pace. More economical runners use less oxygen to run a specific pace than do less economical runners. Running economy is improved through training.
Resting heart rate is your heart rate when you first wake up and before rising.
Anterior is front.
Posterior is back.
Medial is inside or facing the middle of the body.
Lateral is outside or facing the side of the body.
Common Runners’ Abbreviations
PR and PB refer to the same basic thing, running your Personal Best or setting a Personal Record. For example "I ran a PR in that race" means I ran my fastest time ever at that distance. You can have multiple PRs, say for a course or a distance or even for the year. You decide.
LSD is long slow distance or long steady distance.
FF means gradually picking up speed during a training run, such as a LSD, until nearing race pace at end.
MP is marathon pace.
GMP is goal marathon pace.
BQ is to Boston Qualify; the Boston Marathon requires runners to meet a certain time standard based on gender and age. For example, to BQ a 18 year old male must run a marathon in 3 hrs 10 minutes and 59 seconds or faster.
ITBS refers to the illotibial band syndrome, a common overuse running knee injury.
MHR is maximum heart rate.
USATF is USA Track and Field.
RHR is resting heart rate.
DNF is Did Not finish.
RICE means rest, ice, compress and elevate….standard treatment for inflammation-type injuries.
Common Running Complaints
Shin Splints is pain anywhere between your knee and your ankle. They are more of a symptom of an underlying condition than a condition in itself. The problem could be a stress fracture, medial tibial stress syndrome, compartment syndrome, inflammation of connective tissue (periosteum) known as periostitis ... Multiple causes, multiple solutions, even possibly multiple possible injuries might be causing shin splints. Very common, especially in new runners. Shin splints are typically manifested as anterior (front of lower leg) or medial (inside, facing the other leg) pain. A pain in the back of your lower leg is not shin splints, it's probably a calf strain.
Runner's Knee is a condition called Chondromalacia patella. That's why we call it runners knee. PFS (Patello-Femoral Syndrome), which is the kneecap (patella) rubbing on the front of the thigh bone (femur), is another form of Runner’s Knee. It’s most often caused by overuse, doing too much too soon, ostheoarthritis, insufficient muscle development and/or improper alignment, including wrong or worn-out shoes or running on slanted pavement.
Runner's Trots refer to gastrointestinal problems on the run.
Stitch is a side cramp, usually on the right side.
Bonk means to run out of energy, to "hit the wall" ... It's not fun.
Plantar Fasciitis is an often chronic problem of the foot that can be very painful.
Stress fracture is a hairline crack in a bone.
Illiotibial band syndrome (ITBS) is inflammation of the illiotibial band, which runs on the outside of the leg from the hip to just below the knee. The injury most often occurs where the band crosses over the outside of the knee, but can also occur at the hip.
Piriformis Syndrome means a pain in the bottocks.
Tendinitis is inflammation of a tendon. Tendons connect muscles to bones. Tendinitis due to running can occur in a runner’s groin area, buttocks, legs, feet and lower joints. ITBS is a common form of tendonitis.
More Stuff
Couch to 5k or C25K is a beginners running plan.
Bandit is someone who runs in a race who hasn't registered. This is frowned upon.
GU is a type of energy gel. Gels are a semi-liquid sugary snack used for a quick energy burst.
Ultramarathon is simply any race that's longer than the marathon. All marathons are 26.2 miles.
Wicking fabric refers to technical fabrics that draw sweat away from the skin. Also might be referred to as say a "tech shirt."
Split shorts are higher cut running shorts often used in racing.
Cross training or XT is another aerobic exercise such as swimming, cycling, cross country skiing used to complement running or when you are injured and can't run.
Doubles refers to doing two runs in the same day. Singles would be doing just one run. So if someone says "I did 50 miles this week, all singles" they are saying "I ran 50 miles this week, all as once-a-day runs."
Kick is usually used as in "finishing kick" -- simply means running harder at the finish line, the last final sprint.
Rabbit is someone who goes out with the intention of setting a fast pace in a race, but then often drops out.
Foot strike refers to how your foot initially impacts the ground as you run. There are heel strikers, midfoot strikers, and forefoot strikers.
Out and back means a course you run out a certain distance, then turn around and run back. A loop is simply that -- you start in one spot and run in a big circle. Point to point means a course that begins and ends at widely separated locations.
Pronation is the inward roll of your foot during a running stride.
Overpronation is where your foot rolls over to the inside too far during the running stride, which can lead to an injury, such as ITBS. Usually you can tell your overpronating if you have excessive wear on the inside part of the forefoot of the shoe.
Supernation is where your foot rolls to the outside during the running stride, which can also lead to an injury.
Cushioned refers to a shoe designed for a neutral foot that does not overpronate or that may supinate. Supinaters land on the outside of their feet.
Stability refers to a shoe designed for an average arched foot; it offers some degree of control for overpronation.
Motion Control are shoes that offer the most overpronation control.
Splits are your times in a race or workout at several measured intervals. For example, a 36:00 minute 4-mile run might have mile splits of 9:00, 8:50, 9:10, 9:00. Splits can also refer to cumulative times, e.g. if you are running 8:00 min/miles, your split times will be 8:00 at Mile 1, 16:00 at Mile 2 and so on.
Taper is where a runner cuts back mileage before a big race like a marathon or even a shorter race. Tapering runners often get cranky and/or sort of paranoid since they aren't running as much leading to jokes about "TAPER MADDNESS."
Master is an athlete 40 years of age or older.
Elite refers to those really super fast folks who usually don't have to pay for shoes because they get them sponsored.
10% Rule is a general guideline that says don't increase your weekly mileage by more than about 10% each week.
Chip refers to a little thing you tie on your shoe that measures finishing time when you cross a mat in a race.
Junk miles are runs at an easy pace done in order to reach a weekly or monthly mileage total rather than for any specific benefit. A lot of people say no miles are junk, though!
Road Kill is a runner who has been passed by a faster runner during a race.
Ghost Runner is someone (imagined or not, as the case may be) who is on your heels and about to pass you, used for motivation to keep up the pace.
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