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