I wanna go fast Part Deux

Dan I wanna go fast ...Part Deux

REST

Another intuitively obvious thing about running is that you need to rest. There are very few sports/exercises that are more strenuous on the body than middle distance running.

What does rest mean?

1) Well for many middle distance runners a rest day involves a 15-20 minute JOG with light stretching to follow.

2) For the introductory runner a rest day means no running at all. However, even some experienced athletes physically need a day OFF...not a light run.

3) Another option for rest days is to cross train...other sports are A LOT of fun when you are middle distance runner because you are generally faster and have more endurance then everyone you play with J ANYTHING...rowing, swimming, basketball, volleyball, Wii Boxing...it doesn’t matter...but not pure running.

4) Rest can also mean between seasons taking successive weeks (usually not more than 2 – 3) where you don’t run above race pace for that time period. We’ll be doing a lot of threshold runs as workouts after Winnipeg for instance...and that is rest as well.

I’m not in fantastic shape right now but I personally train 3 days on, one day OFF...So some weeks I’ll run 6x a week and others it will be 5x a week...just depends on how the rotation is working. If I run that fourth day, I become exceedingly tired and lethargic in my daily activities...I’ve learned to understand what I need.  

The most important thing to do is listen to your body...that doesn’t mean muscle soreness by the way (unless it feels like an injury)...it means that you feel physically and mentally exhausted. On days that you feel like that PLEASE come to talk to Murray and me about how you feel. If we know that you are tired, we can watch your first few intervals and judge your daily progress. When you get to practice and Murray and I ask...How are you feeling today? THAT’S what we are asking....

The most unique thing about human beings is that we all have very different needs...this applies to running as well.  If you feel you need more rest OR for that matter LESS rest, then we can discuss options for your own personal needs.

When Murray says DAY OFF....make sure you take it...

Days off are as important as training days...IF YOU WANT TO GO FAST!

Cheers,

Dan

P.S. If you ever do a mile run / cooper run in gym class at school......please let me know, kthx 

DAN!! I WANNA GO FAST!!! Part One

So on my first day at the track I asked what everyone’s goals are and I heard a lot of “I want to go fast Dan...”

SO...Every once in a while I'll write about a way I think you can...the first is the most obvious and most important!!!

CONTINUITY

Nothing benefits a middle distance runner more than consistent training. Every time you run/do a workout/train you have an experience as a runner. Think of each experience as teaching your body how to do something...RUN!!...over time these experiences add up!! As your body learns to take on more and more stress...YOU GO FASTER! Over time Murray and I can develop your workouts to be at a higher level...BUT NOW...at equal difficulty to a more developed athlete.

As an analogy that you all can relate to...imagine you go on a 3 week vacation from school during the semester and all your other peers are still in school...is it possible for you to catch up instantly upon return? Can you expect to be at the same level of development when you return? The people who had that experience will continue to develop and you will not!!! People you used to be ahead may now be ahead of you! :P

In a scientific way of looking at it...when you take 3 weeks off, your VO2 Max drops ~17% (the amount of oxygen your body can supply to your muscles)...and it can take up to 6 weeks to get back to the same VO2 max levels.

I know 3 weeks in an extreme example...but know how big a difference it makes if you do 2 workouts a week instead of 5. Be consistent, put the work in and you'll reach your potential!!!

I like to go fast too,

Dan