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11.11.11 - Mike Rowle’s Tip of the Week -

Pace Training for Race Day Success!!

If you are new to running one of the most important things you can learn is pacing.  Correct pacing will help you in training and while racing to ensure you can finish the entire distance in the best possible time.  It is also important in training to keep you from overtraining and less likely to suffer an injury.  Most people run too hard every time they run, a practice that can lead to injury and actually slow your progress.   The majority of your training should be “long slow distance”.  If you are doing long slow distance you should be able to carry on a conversation with a fellow runner and should feel like you could “go on forever”.  It should be very easy.  This type of running is easier on your joints and connective tissue and builds your aerobic engine.  It teaches your body how to burn fat as fuel so that you can run for long distances.  When you get closer to race day (approximately one to two months out) it is alright to add a day or two of faster paced running as long as you are injury free.  These fast runs should be done with a 5 to 15 minute warm-up and then a period where you run your 5k race pace for 10 to 20 minutes.  Follow this with a 5 to 15 minute cool-down.  This faster pace running will teach your body to run fast for a long period of time.

12.8.11 - Mike Rowle’s Tip of the Week -

Winter Hurdles and Training Solutions

If you’re like a lot of runners, you are having a hard time staying motivated as weather conditions deteriorate.  Rain, ice covered roads, and fewer hours of daylight often means more time on the treadmill.  Personally, I don’t enjoy running on the treadmill so I will be outside unless weather conditions make it nearly impossible.  If you don’t enjoy the treadmill but find yourself on it a lot this winter here are some tips to make it bearable.  First, set your treadmill in front of a television or go to a cardio theatre in a gym to keep your mind occupied.  There is nothing worse than staring at a wall.  Second, make your workouts shorter but more frequent to keep your weekly total mileage the same but decrease the amount of time you have to spend on the treadmill each workout.  Third, don’t just put the treadmill on manual and go.  Instead use some of the treadmill’s programs.  Switching speeds every few minutes will keep the workout from becoming monotonous.  Fourth, keep your goal in focus.  The work you do now will lay the foundation and pay off in the spring!