See what our staff has to say about the new PhD Run socks from Smartwool.
See what our staff has to say about the new PhD Run socks from Smartwool.
|“The sock of all socks! I can’t rave about this sock enough. It combines all my favorite aspects of a sock bundled into one. The fit is phenomenal, it keeps blisters at bay and feels great under foot. The high performance merino wool is the best of the best and will keep you comfortable all year round.”
- Susan Hoddinott
|“Self-admittedly, I am a sock-ohalic. My sock drawer runneth over. But the new Smartwool PhD socks are special because I find myself digging past all other options to find them. They combine the best aspects of all my favorite brands into the perfect pair of socks!”
- Darin Piippo
|“The new Smartwool Run PhD socks are incredible! They provide the perfect amount of cushioning and softness that hugs your foot in the best way possible. They are by far my favorite socks to run in!”
- Cara Zerbel
|“I love the new SmartWool socks! The fit is better for my foot, with a snugger women’s-specific fit. I also like the cushion that the new sock provides - the perfect amount of softness without being too much. Its a perfect sock for me!”
- Michelle Staal
|“My feelings for the new Smartwool PhD line can be described best with a haiku:
Cozy in winter
Blister free longer running
My feet do not stink”
- Evan Groendyk
|SmartWool NTS Mid 250 Balaclava, $40
"The SmartWool Balaclava is a great go-to winter running piece. What sets this piece apart from others is the blend of merino wool which gives it a silky-smooth feel, as well as moisture-wicking capabilities. Merino wool is also antimicrobial; it dries quickly without odor so I can use it multiple times without needing to wash it. It's pieces like this that keep me active throughout the winter because I can endure the elements and maintain a comfortable temperature.”
|Pearl Izumi Barrier Balaclava, $35
“Aaaaah, the balaclava. If you're running around the Hoth-like conditions that prevail in West Michigan this time of year, this is an indispensable addition to your running arsenal. The Pearl Izumi Barrier Balaclava has a windproof panel over the forehead and ears to take the bite out of any polar vortex or Alberta Clipper. The interior P.R.O. Thermal fabric insulates while wicking moisture away. I don't leave home without it!”
|Nike Reversible Running Hat, $22
“This Nike hat is great for winter running for many reasons. It’s made out of Nike's Dri-FIT material, so it’s perfect for moisture wicking and keeping your head dry. One side is a soft micro-fleece material to keep you warmer, the other side is a fashionable print so it’s extremely versatile. You essentially get two hats in one! I also love that it is a deeper hat and comes further down to cover your ears, so no wind will get to them and you’ll stay much warmer.”
|Mizuno Breath Thermo Layered Tight $70
“The Mizuno BT Layered Tights keep me toasty with Breath Thermo panels protecting the front of my thighs. The Breath Thermo yarn reacts with moisture to generate just enough warmth to keep me smiling on the coldest days. These tights fit pretty snug which makes the Breath Thermo effect a little more noticeable.”
|Nike Winter Running Gear
“Every winter the weather becomes brutal and makes it hard to stay motivated for outdoor running and exercise. But I cannot stand the treadmill, a.k.a. the dreadmill! I’m determined to get outside for my runs and short hikes. These adventures outside can be fun and comfortable with the right apparel. So, as somebody who runs extremely warm, I look to layer appropriately and utilize trapping heat in key areas. All in all, I am thankful for my Nike gear that is both bright and warm - keeps me noticeable and comfortable!”
GRAND RAPIDS, MI -- A retailer, manufacturer and a nonprofit were recently honored for their work bringing social and environmental change to West Michigan.
Gazelle Sports, Cascade Engineering and Local First were honored in October with The Measure What Matters Award at the 2014 B Corp Champions Retreat in Burlington, Vt.
The accolade was given to the three certified Benefit Corporations, or B Corps, for their collaborative work advocating for positive social and environmental change in the region.
Many of you reading this have likely shopped at one of our three stores. And I want to thank you. Your support has allowed us to grow a local business over the past 29 years. The word “local” really does mean something significant and different. We love people, places and organizations that are a part of where we live!
I hope you will shop with us this season and experience the Gazelle Sports difference. This difference starts with our staff. We hire and train an incredible group of people that care about health, our community and you. I have to brag that the staff members at Gazelle Sports are exceptional human beings that live our values of active living, care, learning, excellence and community. You’ll find happy ,authentic people who will share knowledge, information and passion… qualities that are seldom found in national chain stores.
The difference continues in the investment we make in people, non-profits and our communities. We believe that we can assist you best by supporting and organizing gatherings, events, programs, opportunities for education and access to professionals. We also collaborate with other organizations to help build a sustainable community structure that impacts health through active living and fitness. Ours is not a business model that is just based on transactions, but one based on relationships with you and our community partners. We firmly believe that health is a community priority. We envision all people being enabled to access movement and fitness. We believe we are better together.
Gazelle Sports’ business difference is also a commitment to a triple bottom line – people, planet and profit. We understand that this is easy to use as a slogan, thus we wanted to measure our efforts. We undertook an extensive assessment last year that measured our financial, social and environmental impact resulting in a certification called B Corp (similar to LEED certification for buildings). We now have international standards and a real way to understand best practices so that we can become more sustainable and drive real change.
I invite you to stop into Gazelle Sports and feel the difference of a local company that values you and our shared community. I am privileged to be in business in one of the best places in the world! And myself, and all of Gazelle Sports, are committed to you.
The award was given to three certified Benefit Corporations (B Corps) for their collaborative work in West Michigan to advocate for positive social and environmental change in their community.
This honor for Gazelle Sports comes on the one-year anniversary of its B Corp certification, a designation awarded by B Lab, a non-profit group that promotes sustainable business practices. Each company must meet rigorous standards of social and environmental performance, accountability and transparency before it can be awarded with Benefit Corporation status.
B Corp certified companies are actively leading the way in which success in business is defined; developing equitable and sustainable best practices to help solve social, environmental and business problems. They work to make a real difference for all of their stakeholders: owners, customers, employees, communities and the world.
Gazelle Sports' co-founder and owner, Chris Lampen-Crowell, said, “Here in West Michigan, we are fortunate to follow the example set by one of the nation’s first B Corps, Cascade Engineering, and its CEO, Fred Keller. And now, Local First West Michigan is convening four other companies that have joined Cascade Engineering along with Grand Valley State University’s Business Ethics Department to learn from each other and increase the awareness of the B Corp movement. We’ve all agreed to use the B Corp measurement tools to assess our business practices and impact so that our success goes beyond anecdotal claims.”
Gazelle Sports also uses a triple bottom line to help measure their progress. This accounting framework incorporates three dimensions of performance: social, environmental and financial (otherwise known as the 3Ps: people, planet, profits).
"This practice provides for a great outcome since we as a company really want to be engaged in doing something through business to make the environment better and create more of a social/relationship-based economy, focused on people and connections, rather than only financial transactions," said Lampen-Crowell.
Other B Corps in West Michigan include Better World Imports, Brewery Vivant and Bazanni Associates.
Learn More about B Corporations.
Nutrition is an important factor in becoming and being fit and in performing our best. It is important to have a plan that works for your body to prepare, perform and recover in training and racing.
For many people, it can be difficult to have anything in their stomach before running; however, eating prior to a longer run can be critically important when workouts go beyond one hour. We recommend eating one to two hours before a long run. For runs under one hour, runners do not necessarily need to eat but may feel better if they do – it is a personal choice.
For most runners, eating a food with simply and complex carbohydrates like oatmeal or toast/jam provides an easy to digest and good start for a long run. Others may choose an energy bar or beverage that is formulated to provide an elevated, consistent energy level over an extended period of time. These typically include a balanced mix of simple and complex carbohydrates, some protein and fiber.
It is good to get use to eating something prior to running by slowly introducing light foods or energy bars on longer training runs.
During a workout or race, no matter what type, you need to quickly absorb carbohydrate-based calories to replace the glucose you are burning at 400 - 600 calories per hour or you will begin to lose concentration and energy. There are several alternatives to fuel the body during exercise:
Food like fruits
These are designed for easy digestion and absorption into your bloodstream. The goal is to provide sustained energy through a gradual rise (not a spike) in energy followed by a similarly gradual decline. Chews, gels and beverages are favorites due to their simplicity and agreeable taste.
Also during exercise proper fluid intake is critical. Good hydration helps to prevent overheating and increases your blood flow, transporting vital nutrients and oxygen to your working muscles,
which is the most important factor for a good workout. Yet during exercise water is not enough to keep your body properly hydrated. Your body needs electrolytes in the correct ratio to replace the sodium and potassium you are losing through sweat. At the same time, your body needs complex carbohydrates (not sugar) to maintain your blood glucose and muscle glycogen at levels necessary to have a great workout/race from start to finish.
Again, some runners have some difficulty taking different types of fuel sources while running. It is important to experiment and find what works best for you.
What is GU?
GU is the most popular energy gel for endurance activities. GU is a convenient, carbohydrate gel formulated to energize before, sustain during, and aid in recovery after your training and
competitions. Made with a unique blend of ingredients, GU provides: complex carbohydrates for sustained energy, amino acids to maintain muscle protein, antioxidants and muscle buffers to aid with recovery.
If rehydration was the only factor to enhancing performance, a conventional sports drink would be enough. But athletes don't just need to rehydrate, their muscles need to recover, too. Protein
speeds muscle recovery. During prolonged exercise, up to 10% of the muscles' energy can come from metabolizing protein, which can come from the breakdown of muscle. Having protein in sports drink minimizes the breakdown of protein from the muscle during exercise. The result can be a quicker recovery.
The ability of any athlete to perform at their best is directly related to how fast their muscles recover after exercise. Protein-enhanced recovery drinks give muscles a jump-start on getting back to peak performance. In fact, recovery drinks have been shown to significantly reduce muscle damage following exercise. Compared to a conventional sports drink, it minimizes
muscle soreness. These are fortified with proteins, amino acids and other muscle-restoring elements to help hasten the repair and restoration of cells in your body.
What do these products offer that traditional foods cannot?
Easy portability. Bananas, as great as they are as energy boosters, quickly get beat up when transported in an adventurer's pack.
Long shelf life. No refrigeration (or similar food-handling precautions) needed. Convenience. What you need (concentrated, specialized nutrients), when you need it (any time you choose) and where you need it (any place you choose). Which items are best suited for you? We suggest you experiment with various products. Stick with the ones that:
Try different methods during your training so that you can be confident on race day!
Please Note: This content is not intended to be a substitute for professional dietary advice. Always seek the advice of your doctor or other qualified healthcare provider with any questions you may have regarding proper nutrition for your body.
To get outside and be comfortable in chilly winter temperatures you need to start with proper apparel, which includes fabrics with features that help regulate body temperature and preserve the body’s micro-climate.
Proper Layering Beats Harsh, Cold Weather
Proper layering allows you to strike a balance between your body temperature, clothing and the outside elements. As the temperature rises and/or your activity level increases, you can take off layers. Add layers as you get colder or the temperature drops. Taking off your gloves or hat is a quick way to vent. As much as 70 percent of your
body heat escapes through your extremities.
Considers The Following Points When Deciding Your Layering Needs
THE MARATHON TAPER...HOW TO ACHIEVE OPTIMAL PERFORMANCE
How Long Should You Taper?
How Should You Reduce Training to Improve Marathon Performance?
Carbo-loading and Hydration During the Taper
By Shelly Glover
You may not have given much thought to marathon recovery. After all, you trained, ran, finished and got your medal. With a wave of blessed relief, you realize the pressure is off. Now what?
Coping – The First Few Hours and Days
What’s more painful than running a marathon? How about the fatigue and soreness of the hours and days afterwards? Expect it, its part of the deal. Marathon recovery goes backward. At first you’ll feel worse instead of better. Whether you are bragging or licking your wounds, quicken recovery with our tips for rehydrating, refueling, and reducing soreness.
Keep Moving. When you finish the marathon, it’s a hike to get your medal, a hike to get your blanket and a hike to the baggage and family reunion area. That’s good. Moving prevents stiffness. A 15-to-20 minute walk is helpful. More is better if you can manage.
Drink and Eat. Refuel with carbs and fluid soon. Drink until your urine runs light yellow or clear. This takes a while. Of course how long depends on what you drink. A swig of beer can go straight through you and cause further dehydration. With beer your urine will be clear, but you’ll still be dehydrated. At least you will think you feel better.
Ice. Contain swelling in painful areas by icing for 10minutes or so. Repeat along with ibuprofen for the next few hours and days to combat inflammation.
Stretch Lightly. Limber up, but don’t overstretch fatigued muscles.
Closure. Go ahead, hang around after the race to celebrate. Share stories of the gory and glory. When you’ve gathered the strength, or friends to assist you head home for the shower. You’ll feel better. The shower is optional for your friends. Some runners say a hot bath or whirlpool relaxes and loosens their muscles. Experts resist. They say heat increases inflammation and body temperature. They suggest instead cold showers or baths. No thanks. Not for me!
Stop and Shop. Take a nap. The day’s caffeinated gels and excitement may keep you awake, but just resting a bit is a good idea. Later, go for another walk (15 to 30 minutes) and stretch lightly, or swim to combat stiffness and help you relax. My personal solution to movement and relaxation: go shopping! Every good effort deserves a reward!
The Morning After
Take a bath or warm shower to loosen up. Treat injuries first with ice. Walk and stretch gently. A professional massage speeds recovery. Schedule one 24 to 48 hours after the race and another a few days later.
The Next Few Days
Get plenty of sleep. At night, go to bed early. Other times take naps. Shuteye boosts immunity and heals the overexerted body. The first few nights after a marathon, runners often have trouble sleeping. If that includes you, at least lie in bed and rest often. On the other hand, if you are having trouble staying awake, don’t worry. Your body deserves the extra downtime.
Refueling and Rehydrating
It takes three to five days to refill glycogen stores. Runners often don’t go for carbohydrates hard enough after the marathon. Forgetting to munch with an eye on nutrition prolongs fatigue and delays a comfortable return to training.
Returning to Training – The Reverse Taper
Rebuilding. One predictable truth about runners is – if something works, they’ll change it. Case in point, if a runner runs a strong marathon, the urge is to jump back into training with a little more mileage, a little faster, a little harder, or a little more of something. This is how success breeds failure. After your great marathon effort, don’t be so anxious to start training your heart out and improve. Actually take a few easy runs to enjoy the scenery.
Hold Back. Even if you feel strong, you’re only as strong as your weakest (or sorest) spot. Take one recovery day for every mile of your race. Um, for the math challenged that’s about 26 days or roughly a month. Recovery rate depends on the runner and the marathon. It’s usually easier to recover from a good marathon than a disappointing one.
Biopsies done on marathoners show muscle cells take up to a month to recover from the microscopic damage inflicted during a race. Besides recovering from soreness and blisters, you need time to ignite the desire to train.
Recovery deserves as much planning as your premarathon schedule. Think of it as the premarathon taper in reverse – a few off days, then a few short runs, then a gradual increase in weekly mileage until you reach your normal, pre-marathon peak level.
To Run or Not To Run?
Many veterans insist on running the next day, perhaps even the evening of the marathon. They believe it helps recovery. But a study by Dr. Costill at Ball State University in Indiana indicates you may be better off not even running a step for the first week. Researchers compared a group that didn’t run for a week with a matched group that ran easily for 20 to 40 minutes a day. The nonrunners scored better in tests for muscle strength and endurance three days and a week after the marathon.
Why pound away on muscles that need time to repair? If you insist on working out, stick to 30 to 60 minutes of nonimpact aerobic exercise. Swimming is particularly good with its natural massaging action. Frequent walks help too.
First Few Return Runs
After a few days of nonrunning, try two to four miles per day or alternate days the rest of the week. Increase mileage the second week to no more than 25 to 50 percent of normal and to no more than 50 to 75 percent during the third and fourth post-marathon weeks (but less than this is okay). By the fourth or fifth week you may be ready to resume normal mileage. For example, this may be 40 miles a week compared to 50miles at peak marathon training.
Pace and Speed Work
Forget about for awhile. Run easy according to how you feel. First aim to run without soreness. Then gradually get back to your normal training pace. Hard runs aren’t advisable for a month or so.
Ease into speedwork. If your body is ready and willing, about 10 to 14 days after the marathon try a light speed session. Controlled fartlek or a tempo run will help you ease into quicker running. Repeat this (or put it off) the next week, or try a few long intervals at 10K pace or slower. By the fourth or fifth week, you may be able to run harder speed sessions.
Anytime during your four-week “reverse taper” feel free to back off training. If you feel fatigued or sore, run less. Take plenty of extra rest days until you’re back to normal. Don’t run on an injury – damage is compounded in postmarathon legs. Remember, recovery is priority for at least 4 weeks after a marathon. There’s no need to rush: Research shows you won’t lose much, if any, fitness.
Depression and Rebound
Your emotional post-marathon experience depends some on your personality type, according to Maryellen Duane, Ph. D., clinical psychologist at Winning Lifestyles.
Duane knows what’s she speaks. A 10-time marathoner, she’s on the frontlines as head of the New York City Marathon Psyching Team.
Newbie’s often have a different post experience than veteran marathoners, she explains. “For first-timers, finishing the marathon is a lifetime experience. They often
revel in feelings of accomplished and pride. Like having your first baby, there’s nothing like your first marathon.
Rebound with your post marathon rush to tackle projects or lifestyle changes you’ve been trying to get up the nerve to do. You know, write the novel! Go get that new job! Start that internet site!
As per Lombardi-ism, “It is time for us all to cheer for the doer, the achiever – the one who recognizes the challenge and does something about it. “Thanks, Vince. The doer is you. The achiever is you. You proved it finishing the marathon. Now go recognize a new challenge and do something about it!
But alas – not all runners rebound from happy marathon experiences. Some runners must rebound from unhappy experiences.
Unhappy competitive marathoners tend to focus on a single negative aspect of the race (for example finishing time) instead of the overall positive experience. They miss the pleasure. Come on all you narcissists; we are talking about you. That should at least make you happy!
Even if you ran a good race, you may feel down for a few weeks. Allan Steinfeld, NYRP top honcho, at the AfterMarathon Clinic compared the let-down to postpartum depression. (Here we go with that baby simile again...) “Your ‘baby’ has reached the finish line and your long-sought-after goal, around which your life revolved for months, has been achieved, leaving you feeling empty, “ he explains.
It’s okay to cool serious running for awhile. Shoo away the blues by delving into stuff you had to give up while consumed by running. Duane suggests setting another challenge for yourself. “Enjoy your marathon accomplishment, and then focus on a non-running goal. Try yoga, or cross country skiing. Run in a new place. Do something novel to avoid staleness.” Not only does this nurture a positive focus, but helps avoid injury too.
But, don’t forget to run. Training during the winter months is a good investment in your future.
Race & Training Analysis
After weeks and months of training a runner races the NYC Marathon, gets a time and moves on. That’s that, it’s over, done, kaput, fine and the end. The course is run. You’ve been there and done that. Onward ho, you cry, to the next race!
Slow down. Hold on. Back up. The finish line clock isn’t the only valuable feedback from a marathon. A backward glance helps direct and focus where you are going with training and racing goals. Most marathons aren’t all good or all bad. While the event is vivid, mentally play back the episode. Take the time to set down what went right – and wrong into specifics.
The objectives of analysis are to:
Here’s a key to looking for clues in your marathon performance:
Record your splits. These are your times along the way (i.e. at 2miles, 10K, 1⁄2 marathon, 20miles) How was your pacing? How does your time compare to your goals, other marathons, predicted time, and training partners?
It makes a difference in how your run. Write down specifics for accuracy.
Marathon Goal Time
First-timers may have wanted to just finish. Others may have wanted to run the second half faster than the first. Still others may have wanted to beat another competitor or have enough energy to show off to the crowds on First Avenue. Mental Preparation. Record your motivational techniques. Maybe use a few from out list:
Make notes on how you planned to run the course. Did they work? Eat and drink. Record what you did and if it was successful. If it gave you less than optimal results come up with an alternative for next time. Cover three areas of intake – before, during and after the marathon. Here are a few suggestions to trigger your memory.
Shoes and Clothing
Aches and Pains
This is where you play sportscaster and recap the event. Make a few notes on each topic:
One in seven marathoners will get a cold during the first two weeks after the marathon. Yuck! That’s a six times greater risk than controls who did not run a marathon. Maybe marathoning should come with a Surgeon General’s warning, “Marathoning may be bad for your health.” Yeah, well, before you start running away from running, look at it this way: six out of seven marathoners do not get colds after running a marathon. Now, which is the newsworthy headline?
The take home message here is that exercise at mild to moderate levels increases immunity. The intense level of marathon racing lowers immunity temporarily to upper- respiratory tract infections, e.g. colds. Young rookie marathoners are more at risk than veteran competitors.
Marathon/Half Marathon Checklist
Each race distance has its own unique physiological requirements and places a different set of stresses on the body. When training to excel at a goal race, it is important to structure a training program to contain the proper mix of workouts for the chosen distance....hence the principal, “specificity of training.”
For example, in the 5k the most important training intensity is VO2 max (5k race pace), followed by lactate threshold, endurance and then speed. This doesn’t mean that lactate threshold, endurance and speed should be ignored; they all need to be part of the training program. It just means that for best possible performance in the 5k, there needs to be a mix of all of these variables with an emphasis on VO2 max training. For the 10k, VO2 max and lactate threshold training are equally important. For the half marathon the training emphasis shifts to lactate threshold with endurance being second. For the marathon, endurance and lactate threshold training intensities are both emphasized while VO2 max and speed are of lesser importance.
Pace (P) runs are used to train the body to run at goal race pace for the marathon and sometimes the half marathon. Pace runs are not differentiated for shorter distances as the race pace for distances below the half marathon is usually at or below lactate threshold, and is at VO2 max for the 5k.
Endurance/Easy and Long Easy Runs (E)
Purpose: Building Aerobic Conditioning, Train the Body to Conserve Fuel
Aerobic conditioning can be any distance runs (or run/walk) of 20 mins-3 hours in duration. Depending on your goal time, fitness level, experience and race distance, the distance of you aerobic conditioning runs will vary quite significantly. These runs are done at about 45–1:30 min/mile slower than marathon race pace, 1:00–2:00 slower than half marathon race pace or 1:30–2:30 slower than 5k race pace. This should correlate to 65–80 % of your maximum heart rate.
Regardless of what distance you are training for, aerobic conditioning represents the majority of your training program.
Endurance long & easy runs will:
Pace Runs (P)
Purpose: Building Aerobic Conditioning and Train the Body to Run at Goal Marathon/Half Marathon Pace
Pace runs are shorter runs at goal marathon or half marathon pace. For the marathon, they are run at @ 20–30 seconds slower than lactate threshold pace or .45-1:30 faster than endurance/easy runs. For the half marathon, they are run @ 1:00–2:00 faster than your endurance/easy runs or just slightly slower than lactate threshold pace.
Pace runs will:
Tempo (T) and Lactate Threshold (LT) Runs
Purpose: Build Stamina by Raising your Lactate Threshold
Lactate threshold and tempo runs train the body to tolerate moderate levels of lactic acid in the blood while running at significantly faster pace than aerobic, “easy” conditioning (where there is very little lactic acid production). Lactic acid is the by-product of “oxygen debt” when we try to run fast for any length of time.
Stamina (or speed over distance) has become synonymous with the term lactate threshold training. Your lactate “threshold” is the speed just below the point at which lactic acid is being produced at a faster rate than it can be removed from the bloodstream Threshold pace is at your 10-mile race pace, 25-30 seconds/mile slower than 5k race pace, 10–15 seconds/mile slower than 10k race pace or 20–30 seconds faster than marathon race pace. This correlates with an effort of about 85–90 % of maximum heart rate. It is very important that lactate threshold runs are done exactly at or right below lactate threshold pace. If you train too fast, the desired outcome will not occur and it will be difficult to complete the entire workout at lactate threshold pace.
Lactate threshold running can be performed as either:
Lactate Threshold/Tempo runs will:
VO2 Max Runs (VO2)
Purpose: Increase the amount of oxygen-rich blood your heart can pump to your muscles and the amount of oxygen that can be used by your working muscles
Your VO2 max is the maximum amount of oxygen that you can take in, process and use to provide the energy you need to run. The upper limit of your VO2 max (also known as aerobic capacity) is in large part genetically predetermined. However, most runners have not “maxed” out their functional aerobic capacities. Fortunately, well-designed training can have a significant impact on improving your VO2 max.
VO2 Max workouts are medium length intervals of 600 – 2000 meters at current 5k race pace and eventually, as improvements occur, at realistic 5k goal pace. In between each interval jog 50 – 90 % of the time it takes to run the repeat. These workouts will increase your aerobic capacity to its upper functional limit. Anywhere from 2 1⁄2 to 5 miles worth of intervals should be part of every VO2 max session (for example 5 x 800 meters) At this running speed, your heart rate will generally be at 95 – 100% of maximum.
Like lactate threshold training, it is very important that the intervals are run at the proper intensity and that the recovery time is within the time range. Too long a recovery will cause the heart rate to drop too low to stimulate the best possible improvement in VO2 max. Running the repeats too fast will stimulate the anaerobic system more than the aerobic, and will make it difficult to finish the workout.
VO2 Max Runs will:
Speed Workouts (S)
Purpose: Increase leg turnover, improve running mechanics and form, buffer lactic acid
Speed workouts are done at significantly faster than threshold pace and there fore the accumulation of lactic acid is expected. Your anaerobic capacity is your body’s ability to buffer and tolerate this inevitable build-up of lactic acid in the bloodstream. Anaerobic running occurs when the intensity of your running does not allow you to produce energy through the intake of oxygen alone, therefore forcing the body to derive increasing amounts of energy from the breakdown of muscle glycogen. A high anaerobic capacity represents a high tolerance of lactic acid buildup. Being able to continue to run while lactic acid is building up is critical to racing well.
Speed workouts are repeats of 400 meters or less that are done at about 15-20 seconds faster than 5k pace (it is important to remember these are not all-out sprints). Rest periods are longer and are determined by how long it will take you to be able to perform the next repetition at your target time.
Speed workouts will:
If you have run a marathon or half marathon recently, you will have a rough idea of what your goal pace should be for that distance. For many Run Camp participants, however, the upcoming event will be the very first half or full marathon. Others may not have run the distance for an extended period of time and fitness levels may have changed. So how do you select your goal pace? Your training run and lactate threshold pace can give you a general indication, but a recently completed race of another distance can often be a great predictor of what your goal pace should be. Races used for prediction purposes should be run at a best effort. Also, races closer in distance to the goal race are a more accurate predictor than a much longer or shorter race. For example, the half marathon is a much better indicator of marathon time than a 5k is.
For the half marathon, a recent 5k, 10k, 10 mile or even marathon time can give you an excellent indication of what your half marathon finishing time or goal pace should be. You can use the following conversion factors to determine the corresponding half marathon time and then use a pacing chart to determine the appropriate pace.
10 mile 1.33
Marathon .472 For example, if your 10k time is 50 minutes (3000 seconds), your predicted half marathon time would be 6720 seconds (3000 x 2.24) or 1:52 or about an 8:30 min/mile pace. Likewise, if you ran the Crim in 1:30, your corresponding half marathon time would be 7182 seconds (5400 x 1.33) or 1:59 or about a 9:02 mile pace. Recently ran a marathon? A 3:30 marathon, 12,600 seconds, would correspond to 5947 seconds for a half marathon (12,600 x .472) or a 1:39 or about a 7:30 pace. For the marathon, a recent 10k, 10 mile or half marathon can provide a good indication of what your marathon finishing time and goal pace should be. Again, you would use the conversion factors below, than refer to a pacing chart to determine the appropriate pace for the predicted time.
10 mile 2.82
Half Marathon 2.12
For example, with a recent 10k time of 50 minutes (3000 seconds), your predicted marathon time would be 14,280 seconds (3000 x 4.76) or a 3:58 marathon. If you look at corresponding pacing charts, this would be about a 9:02 min/mile pace. If you recently ran a half marathon at 1:40 (6000 seconds), your corresponding marathon time would be approximately 12,720 seconds (6000 x 2.12) or 3:32, which corresponds to about an 8:02 pace. Keep in mind there can be many other factors that can impact your performance. Race time conversions, particularly from a much shorter distance, can be a bit aggressive for the first time marathoner. Training specificity, weather conditions, hydration and fueling are just some of the factors that can heavily impact performances. For example, you can have two people who ran a 40:00 min 10k. One may completed two 20-milers while the other wasn’t able to complete anything over 13 miles. The runner who trained specifically for the marathon will be more likely to run the predicted time, than one who has focused their training specifically on shorter distances.
Reference: Pfitzinger, P., and S. Douglas. 1999. Road Racing for Serious Runners. Champaign, IL: Human Kinetics.