Fitness4.net

STRUCTURE IN TRAINING

I’m sure it would be generally accepted among the more experienced runners that there are many factors at work especially if you want to be able to achieve higher running/racing efficiency. Some factors play a more fundamental role than others and require more work and varying attention from time to time. This must not be confused in saying that they are necessarily more important than others. There is a definite interaction between all the various aspects which go into running efficiently or if you like effectively and that is never constant, the relationship between the parts of your body involved alters because these parts do not develop at the same rate. What you have to work at in training is develop optimum interaction and ensuring that the best balance is maintained in the contribution each part your body makes.

HOW MUCH? HOW SOON?

The other day I received an e-mail sent to me asking whether it is possible for me to devise a minimum training schedule for the marathon that would encourage a bunch of ‘Scrubbers’.

The letter came from a group of Fire fighter/potential runners in another district who felt somewhat frightened off by the notes and tips that were supplied to them. They felt that the suggested mileage was more in keeping with a trained athlete, not 9.0M.M.Pace. or 4hr.30min. marathoners.

Women�s 5K Race Renamed in Honour of Emilie Mondor

Canada’s fastest women’s 5K road race, the Ottawa’s RunnersWeb5K.com Race for Women, has officially been renamed "Emilie’s Run – The Emilie Mondor Memorial 5K Race for Women." It’s in honour of Canadian Olympian Emilie Mondor who was tragically killed in a car crash near Ottawa on September 9, 2006.

One of Canada’s most accomplished distance runners, Emilie was the first Canadian woman to break 15:00 for 5K and represented Canada at the Athens Olympics.

Traction and Winter Running

The running bug hit me hard a few years back, and it was right at the beginning of the stereotypical Canadian winter season. And feeling that euphoric, almost invincible feeling you get suited up and head out into the snow and ice. After a few of these runs you wonder if you're going to get used to your feet slipping out from under you, or the feeling of snow packing into your shoes and socks. If you're like me, you don't.

Hitting my favorite sports store, I find a vast plethora of gear ranging from skiing and skating to climbing Everest. What really surprised me is how much of it I can use for winter running. Here's the list of items that I find valuable for different conditions.

You can't throw what you can't catch

I thought I was a reasonable swimmer. Not great, but not bad either. Then we got a new coach at my masters swim club. It's not that he's hard, but he changed the drills just enough to show us that we could be a lot better. And contrary to what we heard before, the problem wasn't with our kick. It was almost entirely in the catch phase.
"You can't throw what you can't catch." If you can't anchor yourself to the water, or you anchor incorrectly, your speed and efficiency disappears. You can't pull well, you bounce in the water, and your legs sink.

In a 25m pool, I usually average 22-23 strokes per length. After these drills, I was averaging 17-19. That's a drop of nearly 20%, and that's only 25m. Similar results where in the other lanes around me.

To all those looking to improve their stroke, give these drills a go.

Anecdotal Evidence on Why High Cadence is Over-Rated

I read and hear a lot from tri/duathletes about the need to keep your cadence >90 RPMs so you can run fast off the bike. Here's why I think Lance's numbers don't necessarily transfer over from a pure road cyclist to the sport of tri/duathlon.

Winter running, up north, eh!

When winter hits, you'll likely become a weather channel junkie. It's all about layering appropriately for the temp. While it's above freezing, one layer is all that's really needed. A long-sleeve moisture management type shirt (coolmax, under armour, drylete, etc) and a pair of tights will have you good to go. Add a cap and light gloves which you can take off and replace as you heat up or cool off during the run.

The Importance of a Solid Training Foundation

A solid base foundation is an essential component of any training plan, if not the most important. Unfortunately many distance runners neglect the importance of building a strong foundation. Long slow/steady distance running does not conjure up the same hype as speedwork on the track. Building a solid base will not only benefit you this competitive season but also subsequent seasons as your mileage accumulates over time.

Ironman World Championship

Live Broadcast

2006 Ford Ironman World Championship

October 21th, 2006 Make sure to tune into Ironman.com for the live broadcast of the 2006 Ford Ironman World Championship.
Follow along with all the action as the cameras take you to live to the lava fields of Kailua-Kona, Hawaii. The live coverage will begin at 5:30 a.m. local Kona time, and continue until the last finisher crosses the line at midnight.

The show is broadcast free, all that is required is Windows Media player and a broadband internet connection.

Shin Splints, say it isn't so!

Shin splints are the most common running injury. And when you stop to think about it, that’s not too surprising in how little is between your skin and the shin bone. We’ve all accidentally tripped our shin on a coffee table or stepping into a car, ouch! Few things in everyday life stress the shin and the thin sheath of muscle and tendon around it, so as often is the case with a new runner, the new impact of running brings a series of aches and pains referred to as shin splints.