run, ride by abby
tues -- 4 mile run. felt great. listened to the waifs. stretched, yoga-ed, pushups, situps.
wed -- 60-minute hilly mountain bike ride. i would much rather haul my road bike up those hills, but today the mountain bikes won out.
gerlinda -- w/r/t strength and stretching: honestly, i never did it the last time around. but, i'm getting old now, and stretching's important, so i've used monday as a workout lite -- where i do a walk or easy bike ride, and then spend about half an hour really stretching and doing some lunges and weights. sometimes i through in extra stretching after other runs as well. it just depends on how much time i have.
w/r/t faster running: it's not really important for you to be faster .... unless you just want to be. i would focus on being comfortable ... settling in, finding a pace that works for you. in the case of the marathon, it's distance and not speed that really matters.
if you want to do some sprint workouts to push yourself, that might be better than trying to run a whole workout at a faster pace. so maybe you do a mile warmup at a slower pace. and then you do a half-mile on, and a half-mile off for the rest of the workout. or maybe start with quarter-miles. or whatever works. usually the "on" pace should be the pace you want to run at -- say 30 seconds to a minute faster than your regular pace. and the "off" pace would be 30 seconds to a minute slower than your normal pace. the point is to use the "off" pace to recover. you should be recovered (breathing at a regular rate, not your anaerobic threshold) before doing the next "on," even if that means you have to slow to a walk. maybe you do this for one run workout a week. an easy way to do it is at a track -- where you run the straights and then walk the curves for the sprint portion of your workout. of course you can also do it on a treadmill and just measure your distances (though i believe the treadmill gives you a bit of a push and doesn't emulate the resistance you get on the road). it's good for building up your fast-twitch muscles and also for teaching your body to recover faster. but it's not imperative for distance running. it's more important to be comfortable.
so i guess i would say that it's not important for you to be faster on the shorter runs unless you just want to be. it won't really make a difference in the end. well, it might make a very *slight* difference ... but i never did any sprint training when i ran my last marathon. for your first marathon, i figure it's just about getting through it. if you want to do more after than in an effort to improve your time, then sprint workouts might be more important for you. of course, i am also biased. i'm a lousy sprinter -- on the road, on the bike and in the pool. so. and now i will hush up.
wed -- 60-minute hilly mountain bike ride. i would much rather haul my road bike up those hills, but today the mountain bikes won out.
gerlinda -- w/r/t strength and stretching: honestly, i never did it the last time around. but, i'm getting old now, and stretching's important, so i've used monday as a workout lite -- where i do a walk or easy bike ride, and then spend about half an hour really stretching and doing some lunges and weights. sometimes i through in extra stretching after other runs as well. it just depends on how much time i have.
w/r/t faster running: it's not really important for you to be faster .... unless you just want to be. i would focus on being comfortable ... settling in, finding a pace that works for you. in the case of the marathon, it's distance and not speed that really matters.
if you want to do some sprint workouts to push yourself, that might be better than trying to run a whole workout at a faster pace. so maybe you do a mile warmup at a slower pace. and then you do a half-mile on, and a half-mile off for the rest of the workout. or maybe start with quarter-miles. or whatever works. usually the "on" pace should be the pace you want to run at -- say 30 seconds to a minute faster than your regular pace. and the "off" pace would be 30 seconds to a minute slower than your normal pace. the point is to use the "off" pace to recover. you should be recovered (breathing at a regular rate, not your anaerobic threshold) before doing the next "on," even if that means you have to slow to a walk. maybe you do this for one run workout a week. an easy way to do it is at a track -- where you run the straights and then walk the curves for the sprint portion of your workout. of course you can also do it on a treadmill and just measure your distances (though i believe the treadmill gives you a bit of a push and doesn't emulate the resistance you get on the road). it's good for building up your fast-twitch muscles and also for teaching your body to recover faster. but it's not imperative for distance running. it's more important to be comfortable.
so i guess i would say that it's not important for you to be faster on the shorter runs unless you just want to be. it won't really make a difference in the end. well, it might make a very *slight* difference ... but i never did any sprint training when i ran my last marathon. for your first marathon, i figure it's just about getting through it. if you want to do more after than in an effort to improve your time, then sprint workouts might be more important for you. of course, i am also biased. i'm a lousy sprinter -- on the road, on the bike and in the pool. so. and now i will hush up.
posted by August at 10:05 AM
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