We have reached the half way mark. I'm so proud of you. I appreciate all the hard work everyone is putting in. We will meet at the track tomorrow for our 1 mile run. After the 1 mile run we will head out to the trail for an easy, relaxed run. Tomorrow is what I call a recovery run. So take the opportunity to chat with your fellow runner and enjoy a nice easy trail run. It should be a lot of fun.
You are going to hear this announcement often. I have to sell the program and sometimes its a hard one to sell. All I ask is that you help me spread the word. The new Finish Line flyer is posted at the YMCA. We are once again offering the morning and evening class. It is a 6 week class. Morning classes start March 31 and evening classes start March 30th. The race is the Chuy's Hot to Trot 5K. Race day is May 9th. Cost for members is $35 and non-members is $50. Off-site childcare is available to YMCA members. Even if you are not planning on doing it please help me by passing the information along to your friends. I'm excited about doing this again but I can't do it without runners.
O.K. so its been a while since Ive posted. Here is some information on breathing and running. It really isn't as complicated as you might think. Most runners keep their mouth slightly open and breath in and out through their mouth. Your muscles need oxygen. When you pick up your pace its natural to be winded. You just simply have to adjust and make it as comfortable as you can. As you get in better running shape your breathing will adjust. Working hard will make breathing difficult no matter how good of shape you are in. The point of working out hard is to get into better shape...right? Here is some information ....
When you run, you get out of breath. This is normal. This is natural. Your body runs on oxygen, just as your automobile runs on gasoline. When you start to exercise--whether running, walking or any other physical activity--your muscles need more oxygen. The body meets this need by supplying oxygen-rich blood to the muscles. The lungs work harder to absorb this oxygen out of the air.You get out of breath.Without giving it much conscious thought, most runners breathe in a 2/2 rhythmic ratio. They take two steps as they inhale; they take two more steps as they exhale. While running very slowly, they often breathe in a 3/3 ratio. While running very fast, they might breathe 2/1, or 1/1, but 2/2 is much more common.If you count breaths in and out and discover you are breathing with a different rhythm, don't worry about it. Adjusting your breathing pattern will not make you a better runner.The same with whether you breathe through your nose or your mouth. Most runners naturally breathe through both. Famed New Zealand coach Arthur Lydiard, when asked how runners should breathe, once replied: "Breathe through your mouth. Breathe through your nose. Suck the air in through your ears, if you can."Your jaw should be relaxed, your mouth slightly open. The oxygen will come through your nose and mouth to your lungs, to your blood and to your muscles without you needing to give it a lot of thought. Breathing is a very natural activity--and so is getting out of breath when you run.
If anyone has questions about anything...please ask.
Happy Running, Victoria
Wednesday, February 25, 2009
Tuesday, February 10, 2009
Hey Tuesday!
this one is kinda long...I love Pearl Isumi ads. This is one of my favorites.
Running Shoe Ad: Run Easy Is An Oxymoron. What is it about running that scares people so much? Why do people feel they have to put friendly modifiers next to running so everyone can feel good about it? Well, here's the ugly truth, everyone shouldn't feel good about running. It's hard. It hurts. Running requires sacrifice and heart and guts. Any attempt to water it down with feel-good adjectives is a slap in the face to those of us who still hold running sacred. In fact, if you're running easy, odds are you're not running at all. You're jogging. So do us a favor, don't run easy. Run hard. Run like an animal.
Something you should know: Ice Baths: Cold Therapy... Ice baths are one of the most effective ways to offset the damage done on a run. Longs run are essential. Unfortunately, long runs also increase the runner's risk of injury. One simple way to offset the risks is cold water immersion, known to many runners as the ice bath. Cryotherapy (cold therapy) constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Ice baths don't only suppress inflammation, but help to flush harmful metabolic debris out of your muscles. Though you could use individual ice packs, cold water immersion generally produces a greater and longer lasting change in deep tissues and is a more efficient means of cooling large groups of muscles.
If you are interested in knowing how to ice bath...please ask and I will help you.
Quiz: What is Chip Time? No, it doesn't mean its time to eat chips. LOL
Our Next Workout....Hills at Brushy Creek....look for us near the Sprinkler Park...we will do some trail running first.
How do I run hills?
1. Keep your head and chest up...Don't slouch.
2. To keep your body upright, fix your eyes directly ahead of you,not at the ground
3. Hands..keep them loose...no fists
4. Going up..run the first two thirds of the hill relaxed, then slightly accelerate
5. Torso: lean forward
6. Arms: Over use the arms to really power up..don't swing across your body
7. Going Down: Your feet should land underneath you. You should not hear them slapping the ground.
Happy Running, Victoria
Running Shoe Ad: Run Easy Is An Oxymoron. What is it about running that scares people so much? Why do people feel they have to put friendly modifiers next to running so everyone can feel good about it? Well, here's the ugly truth, everyone shouldn't feel good about running. It's hard. It hurts. Running requires sacrifice and heart and guts. Any attempt to water it down with feel-good adjectives is a slap in the face to those of us who still hold running sacred. In fact, if you're running easy, odds are you're not running at all. You're jogging. So do us a favor, don't run easy. Run hard. Run like an animal.
Something you should know: Ice Baths: Cold Therapy... Ice baths are one of the most effective ways to offset the damage done on a run. Longs run are essential. Unfortunately, long runs also increase the runner's risk of injury. One simple way to offset the risks is cold water immersion, known to many runners as the ice bath. Cryotherapy (cold therapy) constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Ice baths don't only suppress inflammation, but help to flush harmful metabolic debris out of your muscles. Though you could use individual ice packs, cold water immersion generally produces a greater and longer lasting change in deep tissues and is a more efficient means of cooling large groups of muscles.
If you are interested in knowing how to ice bath...please ask and I will help you.
Quiz: What is Chip Time? No, it doesn't mean its time to eat chips. LOL
Our Next Workout....Hills at Brushy Creek....look for us near the Sprinkler Park...we will do some trail running first.
How do I run hills?
1. Keep your head and chest up...Don't slouch.
2. To keep your body upright, fix your eyes directly ahead of you,not at the ground
3. Hands..keep them loose...no fists
4. Going up..run the first two thirds of the hill relaxed, then slightly accelerate
5. Torso: lean forward
6. Arms: Over use the arms to really power up..don't swing across your body
7. Going Down: Your feet should land underneath you. You should not hear them slapping the ground.
Happy Running, Victoria
Friday, February 6, 2009
It's Friday!
Running Quote of the Day: "The longer I run, the smaller the problems become" ~ Adidas Ad
Something you should know: What's up with these challenging workouts...we will be doing on Tuesday and Thursdays? We will be working on AT. Working on your AT will make you a better runner. Read Below
aerobic: Used to refer to running or other exercise at an intensity that's sufficiently easy for your respiratory and cardiovascular systems to deliver all or most of the oxygen required by your muscles, and slow enough that lactic acid doesn't appreciably build up in your muscles. Generally, you can sustain a slow aerobic pace for long periods of time, provided you have the endurance to go long distances.
anaerobic: Used to refer to running or other exercise at an intensity that makes it impossible for your respiratory and cardiovascular systems to deliver all or most of the oxygen required by your muscles, and fast enough that lactic acid begins to build up in your muscles, thus producing a tired, heavy feeling. The pace associated with anaerobic running cannot be sustained very long.
anaerobic threshold: (AT)The transition phase between aerobic and anaerobic running. Good training will increase AT by teaching the muscles to use oxygen more efficiently, so that less lactic acid is produced. Also known as "lactate threshold."
Quiz: What is Runner's High?
Everyone who was at the workout on Tuesday should have their workout schedule. If you were absent please email me. Feel free to talk to me about modifying your workout if you think it doesn't suit you.
I'm taking the day off. I had a pain in my shin yesterday that worries me. Once you have some running history you will learn to determine what oncoming injury feels like. I hope to get my long run in tomorrow morning...but if I start to hurt Ill be backing off. Remember to listen to your body and adjust your workout if needed.
Drink your water and eat healthy. I like to eat toast with fruit spread or a bagel before a long run. I can run on a full stomach but I wouldn't suggest it for you guys. You can get sick. If possible give your body time to process the food so you have the energy to run. I would suggest staying away from sports drinks if you are running under 60 minutes. You really don't need them unless you are exercising at a high intensity level for 60 minutes or more.
Have a great weekend and Ill see you at WILCO on Tuesday!
Happy Running, Victoria
Something you should know: What's up with these challenging workouts...we will be doing on Tuesday and Thursdays? We will be working on AT. Working on your AT will make you a better runner. Read Below
aerobic: Used to refer to running or other exercise at an intensity that's sufficiently easy for your respiratory and cardiovascular systems to deliver all or most of the oxygen required by your muscles, and slow enough that lactic acid doesn't appreciably build up in your muscles. Generally, you can sustain a slow aerobic pace for long periods of time, provided you have the endurance to go long distances.
anaerobic: Used to refer to running or other exercise at an intensity that makes it impossible for your respiratory and cardiovascular systems to deliver all or most of the oxygen required by your muscles, and fast enough that lactic acid begins to build up in your muscles, thus producing a tired, heavy feeling. The pace associated with anaerobic running cannot be sustained very long.
anaerobic threshold: (AT)The transition phase between aerobic and anaerobic running. Good training will increase AT by teaching the muscles to use oxygen more efficiently, so that less lactic acid is produced. Also known as "lactate threshold."
Quiz: What is Runner's High?
Everyone who was at the workout on Tuesday should have their workout schedule. If you were absent please email me. Feel free to talk to me about modifying your workout if you think it doesn't suit you.
I'm taking the day off. I had a pain in my shin yesterday that worries me. Once you have some running history you will learn to determine what oncoming injury feels like. I hope to get my long run in tomorrow morning...but if I start to hurt Ill be backing off. Remember to listen to your body and adjust your workout if needed.
Drink your water and eat healthy. I like to eat toast with fruit spread or a bagel before a long run. I can run on a full stomach but I wouldn't suggest it for you guys. You can get sick. If possible give your body time to process the food so you have the energy to run. I would suggest staying away from sports drinks if you are running under 60 minutes. You really don't need them unless you are exercising at a high intensity level for 60 minutes or more.
Have a great weekend and Ill see you at WILCO on Tuesday!
Happy Running, Victoria
Wednesday, February 4, 2009
Happy Wednesday!
Running Quote of the Day: Everyone who has run knows that its most important value is in removing tension and allowing a release from whatever other cares the day may bring.
~Jimmy Carter
Something you should know: While running, a runner should drink 8 ounces of fluid every 15 minutes to closely match sweat rate.
Quiz Question: What does DNF mean?
Today was a beautiful day to run. I enjoyed my run! What did you do to better your level of fitness?
Are you ready for tomorrow? We meet at WILCO at 9:30am for our 1 mile run. Remember its not a race. Be thinking about your goals for this program and the 10K. I will have you write them down.
See you all at the track!
Happy Running, Victoria
~Jimmy Carter
Something you should know: While running, a runner should drink 8 ounces of fluid every 15 minutes to closely match sweat rate.
Quiz Question: What does DNF mean?
Today was a beautiful day to run. I enjoyed my run! What did you do to better your level of fitness?
Are you ready for tomorrow? We meet at WILCO at 9:30am for our 1 mile run. Remember its not a race. Be thinking about your goals for this program and the 10K. I will have you write them down.
See you all at the track!
Happy Running, Victoria
Tuesday, February 3, 2009
Hello Runners!
Running Quote of the Day: Someone who is busier than you is running right now. ~ unknown
Something you should know: Never stretch a cold muscle. Always warm up before doing some light stretching. After your run or workout make time for stretching.
Quiz Question: Who was the first woman to officially enter and run the marathon event?
Today was a beautiful day! After the meeting I drove home and went for a run. I hope you all had a chance to do something outdoors today.
Thank you all for joining Finish Line. It was nice meeting all of you. I look forward to knowing more about each of you. Consider me your running partner for the next 8 weeks.
I sent out an email with some information. If you did not get that email...please email me and I will send it to you. I do not have Candy's information.
I forgot to put this in the email....if you can not make a workout please let me know. Also, if for some reason you have to leave while we are in the middle of a workout please find me and let me know or call my phone and leave a voicemail.
So, we have our first nick name! Everyone welcome Smoker. You will find out who she is at our next meeting. ;) You never know where Ill pop up on the internet. You will find that I'm on the internet a lot. I always have my phone on me....I use it for email and facebook as much as I use it to make phone calls. The fun has already begun!
Happy Running
P.S. I am forgetful, terrible with names, and a horrible speller.
Something you should know: Never stretch a cold muscle. Always warm up before doing some light stretching. After your run or workout make time for stretching.
Quiz Question: Who was the first woman to officially enter and run the marathon event?
Today was a beautiful day! After the meeting I drove home and went for a run. I hope you all had a chance to do something outdoors today.
Thank you all for joining Finish Line. It was nice meeting all of you. I look forward to knowing more about each of you. Consider me your running partner for the next 8 weeks.
I sent out an email with some information. If you did not get that email...please email me and I will send it to you. I do not have Candy's information.
I forgot to put this in the email....if you can not make a workout please let me know. Also, if for some reason you have to leave while we are in the middle of a workout please find me and let me know or call my phone and leave a voicemail.
So, we have our first nick name! Everyone welcome Smoker. You will find out who she is at our next meeting. ;) You never know where Ill pop up on the internet. You will find that I'm on the internet a lot. I always have my phone on me....I use it for email and facebook as much as I use it to make phone calls. The fun has already begun!
Happy Running
P.S. I am forgetful, terrible with names, and a horrible speller.
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