CB RUN CLUB

Tomorrow's goal for the CBRC will be increased mileage consisting of 4, 6, 8, or 10 miles. Most of us will be leaving at 5:20am. There will be a few leaving earlier and some who show up later. Those who show up after 5:20am the routes will be posted.

REGRESSION WEEK:
All next week, starting July1st, my suggestion is to decrease volume and intensity of your runs to allow the running muscles & mechanics to have a break. Go ahead and continue to run, however, slow it down &/or decrease distance by a 1/2 mile or full mile per run. Take more walking breaks or end your normal route with a faster walk. If you haven't been doing hill training due to the excess wear & tear on the body that both uphill & downhill may have, then use this week to add some hills back into your workouts but walk uphill and jog slowly down....run the flats in between. Walking up hills is very beneficial to build strength & power in the gluteus and soleus muscles which these two muscle groups deliver power during the push off phase of running!!!! It may also be a good idea to cross train doing different aerobic style workouts.

As we start to increase mileage in July &  August it is important to remember that you need to slow down and decrease your pace during distance running.
By slowing down, you will:
1. Decrease the chance of injury on the body's soft tissue & elastic components.
2. Allow you to feel "fresher" and to push yourself harder for those demanding & higher intensity  workouts such as interval, tempo, fartleks, or track workouts - these type of workouts are needed to challenge your  aerobic, anaerobic, lactate capacities and are essential in everyone's training plan.
 3. Allows you to increase weekly volume and total amount of miles/week. If you are training for a 10k, 1/2 or full marathon it is essential that you have a greater amount of weekly volume / week over speed or how "fast" you go.
The main goal of running longer & at a slower pace is time on the body. Physiologically, the adaptation is increased mitochondria & capillarization  =  greater aerobic capacity so that oxygen is used to regenerate ATP (energy) for muscles to contract. Since running uses all aerobic metabolism, it is important to mainly train the aerobic system.

Be sure to drink up & eat -  you need calories to do work, and remember that rest is essential for endurance running, and be sure to have a post workout drink that contains the essential MACRO's.

Last, I am speaking to everyone in the club who are walking and those who are doing walk/running intervals.
 
See you all in the morning.


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