CBRC Saturday Route

This Saturday we will be running a route that will help anyone preparing for a 10K this fall stronger & more fit!! Those doing the Corporate Cup, you won't want to miss this Saturday!!!! But if you have to due to other obligations we will do another run like this soon.

 Compared to last weeks flat course, this week has more ascents & descents at a variety of percent grades. Running inclines compared to flat courses will work different muscles, make you stronger, helps improve running economy & overall fitness, and allows you to work different energy systems so that you do not become stale.

The main energy system is always AEROBIC because running rely's mainly on carbohydrates for it's first source of energy while turning to fat for energy once glycogen is depleted. However, running hills is interval training & strength training in disguise. Therefor, it allows us to tap into different energy reserves other than just carbohydrates. There is research to back up the fact that INTERVAL TRAINING is #1 at leaning out the body because it uses a variety of energy systems & uses both slow twitch (type 1  AEROBIC) and fast twitch (type II  ANAEROBIC) muscle fiber types. Awesome news for those wanting to shed a few extra pounds or trying to "define"

The benefits of using both types of muscles fibers is:
Slow Twitch - Better & efficient use of oxygen to utilize fuel (ATP) for long distance running, biking, etc.
Fast Twitch - Challenge the Anaerobic Energy System, increase speed, power, strength, and contraction rate - such as a sprinter.

SO WITH ALL THAT BEING SAID, I REALLY WANT TO ENCOURAGE YOU ALL TO TACKLE THOSE HILL CLIMBS AND UTILIZE THE DOWNHILLS TO YOUR ADVANTAGE. ON THE DOWNHILLS CHOOSE TO TAKE SHORTER QUICKER STRIDES OR WORK ON LENGTHENING YOUR STRIDE - ALL DEPENDING ON YOUR COMFORT,  GAIT, FORM, AND EXTENSIBILITY OF MUSCLES. REMEMBER, DO NOT TRY TO "BRAKE" ON THE DOWNHILLS WHICH CAN PUT ADDED STRESS ON THE JOINTS.

ROUTE:

KMART PARKING LOT (East Kanesville Blvd)

Indian Hills Road

College Road (turn left from Indian Hills) heading towards College View Elementary & IWCC

Follow College Road around behind the college (hills!!!!)

Go all the way to the entrance of the college. You will cross E Kanesville Blvd also known as Highway 6 over to WASHBOARD ROAD

Stay on WASHBOARD ROAD ( do not take any turns, it is kind of a winding road so be sure to stay on it) you will eventually get to YELLOW POLE ROAD. Turning right will take you to a DEAD END (see sign) so turn LEFT onto this road.

Follow YELLOW POLE ROAD, a short distance to RAILROAD HWY and turn right.  At this point, you will be on the highway a short time. Be sure to stay on the side of the road running towards oncoming cars for your safety.

From RAILROAD HWY,
TURN LEFT ONTO JENNINGS AVE.

JENNINGS AVE is a half circle or horseshoe - shaped street and loops back around to RAILROAD HIGHWAY so be sure not to turn off JENNINGS. Landmark: you will pass Garner Cemetery located on Jennings.

Follow Railroad Hwy back to KMART and you have completed your 6 mile course for the day!!!!

Have I confused you, if so, please send me a text, email, or talk with me at the studio. I will be there at 5am Saturday for anyone leaving early and I can also explain the route. For those who do not have to leave early, we will be leaving at 5:20am.

KEEP ON RUNNING!!!!!


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