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Archives for 2011

Why are Runners so hard on themselves?

When you ask a runner what their best time for a particular distance is, there is normally an embarrassed pause, perhaps some shuffling of the feet and finally a quiet response. No matter what ability level, most runners are never really satisfied with their personal bests. Even right after a runner has gone out and … [Read more...]

Understanding Heart Rate and Exercise

If you are reading the MAPP, chances are you already use heart rate as a measure of your exercise intensity. The basics are that 1) heart rate serves as a measure of exercise intensity during steady state activities, and 2) If we estimate maximal heart rate as 220 minus age we can use this value to gauge the intensity … [Read more...]

The Race Period for Racers

Further information to make a success out of your 10k training programs. Please note, this RACE PERIOD for RACERS is only recommended for those who would like to race for a period of 4 to 6 weeks max. This is normally aimed at the more ELITE athletes, sub 33min 10k PB or a Women with sub 36min. The reason for this … [Read more...]

The Warning Signs of Overtraining

Listed below are the warning signs of overtraining: In the Muscles Persistent soreness and stiffness in the muscles, joints and tendons. Heavy - leggedness. Emotional Symptoms Loss of interest in training. Nervousness - a heightened state Depression - humour is lacking A "I don't care" attitude. Inability … [Read more...]

Water running can be beneficial to athlete

Water running in the deep end of the pool is quite advantageous as an alternative workout for run training. There are a few reasons why I recommend water running in an athlete's training plan. One of the primary reasons is if the athlete has an injury that will not allow him or her to run on a hard surface. … [Read more...]

Training to improve Aerobic power utilising Heart Rate

Train at percentage HRmax It is generally accepted that, aerobic capacity is developed by exercising with your heart rate at about 70% of maximum. During walking, or running, this increase is equivalent to about 55% of the VO2 max or, for college aged men and women, to heart rate of 130 to 140 beats per … [Read more...]

The Off Training Period – 10K Training programs

Further information to make a success out of your 10k training programs. You have been training on the program for 3 to 4 months and you are beginning to feel jaded and the progress has become a little slower. It is time to rest. Rest and recovery is most important. We recommend a break of 2 to 3 days of no … [Read more...]

The Build Up Period – 10K Training programs

Further information to make a success out of your 10k training programs. Please note, this Build Up is only recommended for those who have trained on the 10k training programs previously. Do not start with the Build Up if you have not trained on the programs The Build Up was known in the days gone past as the … [Read more...]

Understanding Intervals

Matching training characteristics to physiological changes Which is "better", Interval Training or Steady State Training? Obviously that is simplistically stated, but I will try to make things more clear as we go. Eight years ago, my master's thesis asked this exact question. One group of rats "volunteered" to run … [Read more...]

Interpretation of Understanding Intervals

The article below leads on from the first article Understanding Intervals INTERPRETATION There are two major points I want to draw from Dr. Astrand's experiments: 1) Intermittent exercise allows a higher total volume of high intensity work. Performed continuously, the subject could only manage 9 … [Read more...]