“It’s good to do two long runs in a row if you can, this helps you get used to running tired. Rest up before a sandwich run. Try a rest Monday, then 18 to 20 miles on Tuesday and Wednesday. And an easy day Thursday; double Friday, speed Saturday, and long on Sunday.”
To be sure, this is a big meal of running. So prepare carefully.
Showing posts with label Fatigue. Show all posts
Showing posts with label Fatigue. Show all posts
24 July 2012
Posted with Blogsy
23 July 2012
Go Back to Back
Back-to-back runs are one of the ways to improve muscle-fatigue resistance. Marathoners can run 12 miles one day, then 15 miles the day after; half-marathoners can run seven miles one day, then 9 miles the next.
Another option is to run long the day after a high-intensity workout such as a tempo or interval session, a leg strength workout in the gym or an aerobic power session such as hill repeats.
Another option is to run long the day after a high-intensity workout such as a tempo or interval session, a leg strength workout in the gym or an aerobic power session such as hill repeats.
15 July 2012
Music Yes!
A few weeks ago I spoke against running with music. Now, I will take up the positive uses of music. Firstly, and something I can attest to, music can sometimes make running feel easier. Studies find that music reduces your perception of how hard you are running by about 10%. An external stimulus such as music can actually block some of the internal stimuli trying to reach the brain, such as fatigue-related messages from muscles and organs. When these messages are blocked, it reduces a runner’s perception of effort, so you feel as if you can run further and faster. Music also elevates positive aspects of mood such as excitement and happiness and reduces negative aspects such as tension, fatigue, and confusion, so it can be used pre-performance to get runners into an optimal mindset. This something I have yet to try, though I have used it post-run in hopes of easy out of fatigue during my cool down stretching.
02 July 2012
After Run Headrush
This happened to me at the last km of a 35km long run. I stopped at the second to last stop light before heading into my Madrid neighborhood. And the moment I stopped for the cars, I had to grab a lamp post or topple over. My heart pounded because I had images of me falling into the rushing traffic or backwards into the tourist behind me. Scared me to know end, I can say honestly. And my gf too.
So WHY?
I'm not some weak over weight runner. I'm, to use my gf's words, a lean unstoppable machine of a runner. I've got the heart of a 20 year old and the willpower of an Olympian.
So why the sudden terrifying near blackout?
Here's a possible answer...
Is dehydration the cause of runners collapsing at the end of a race? When Dr. Michael Sawka of the United States Army Research Institute of Environmental Medicine studied the issue, he concluded that the actual cause of collapse was the pooling of blood in the lower limbs after ceasing heavy exercise, combined with the sudden reduction in heart rate. Just lifting these runners’ legs to a level higher than their head proved to be the most effective treatment.
So WHY?
I'm not some weak over weight runner. I'm, to use my gf's words, a lean unstoppable machine of a runner. I've got the heart of a 20 year old and the willpower of an Olympian.
So why the sudden terrifying near blackout?
Here's a possible answer...
Is dehydration the cause of runners collapsing at the end of a race? When Dr. Michael Sawka of the United States Army Research Institute of Environmental Medicine studied the issue, he concluded that the actual cause of collapse was the pooling of blood in the lower limbs after ceasing heavy exercise, combined with the sudden reduction in heart rate. Just lifting these runners’ legs to a level higher than their head proved to be the most effective treatment.
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