We are entering into our last month of the training season before we start tapering (two week reduction in training) which is considered the most critical and difficult four weeks of training. The last month of training is often referred to as the “Monster Month” by top trainers and runners around the world. You have trained hard over the last five months and boosted your fitness level. The next four weeks will be our heaviest training. It is more important than ever to pay attention to the details of staying fit, focused, and balanced. You have the most to lose, but also the most to gain. Our training over these next six weeks ( last two weeks of tapering) is designed to continue to keep you fit, focused and ready for the San Jose Rock ‘n’ Roll Half Marathon,
There are two training calendars in the attachments. One is a training calendar at a glance and the other is a little more detailed training calendar.
Addition of Tempo Run or Walks
What is a tempo walk or run?
I have added a tempo run (walk) also called a lactate threshold run to our training schedule. A classic tempo or lactate-threshold run is a sustained, comfortably hard effort over a distance. A tempo run should feel comfortably hard. You know you're working, but you're not racing. At the same time, you'd be happy if you could slow down
Why the Tempo/Lactate Runs (Walks) Work? This training increases your lactate threshold.
Lactate Threshold - The fastest you can run before lactic acid is produced in the blood. Running faster than this will cause a dramatic rise in blood lactic acid and perceived exertion. When lactic acid gets in your blood system it goes to your muscles, causing fatigue and ultimately setting the limits of performance.
Tempo/Lactate running improves a crucial physiological variable for running success: our metabolic fitness. "Most runners have trained their cardiovascular system to deliver oxygen to the muscles," says exercise scientist Bill Pierce, chair of the health and exercise science department at Furman University in South Carolina, "but they haven't trained their bodies to use that oxygen once it arrives. Tempo/ Lactate runs do just that by teaching the body to use oxygen for metabolism more efficiently and improves your threshold.
How? By increasing your lactate threshold (LT), or the point at which the body fatigues at a certain pace. During tempo runs, lactate and hydrogen ions--by-products of metabolism--are released into the muscles, says 2:46 marathoner Carwyn Sharp, Ph.D., an exercise scientist who works with NASA. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your "threshold," meaning your muscles become better at using these byproducts. The result is less-acidic muscles (that is, muscles that haven't reached their new "threshold"), so they keep on contracting, letting you run farther and faster.
Right Rhythm for a Tempo Run (Walk)
To ensure you're doing tempo workouts at the right pace, the experts recommend you use one of these four methods to gauge your intensity.
1. Recent Race: Add 30 to 40 seconds to your current 5-K pace or 15 to 20 seconds to your 10-K pace
2. Heart Rate: 85 to 90 percent of your maximum heart rate
3. Perceived Exertion: An 8 on a 1-to-10 scale (a comfortable effort would be a 5; racing would be close to a 10)
4. Talk Test: A question like "Pace okay?" should be possible, but conversation won't be.
Workout Schedule for a Four Week Tempo Run (Walk)
GOAL: The following is recommended to start your tempo training. Do a 10- to 15-minute warm-up and cool down.
Week 1: 5 miles x 3 minutes at tempo pace, 60-second easy jog in between each one
Week 2: 5 miles x 4 minutes at tempo pace, 60-second easy jog recovery
Week 3: 4 miles x 5 minutes at tempo pace, 90-second easy jog recovery
Week 4: 20 minutes steady tempo pace
NOTE: I will be available to for question about our training on Thurs at Campbell Community Center track or through email.
CAMPBELL COMMUNITY PARK TRAINING, SATURDAY, SEPTEMBER 8, 2007
Red Power Divas 20K on the Trail Race
Event Date: Saturday, September 8, 2007
Location: Campbell Community Park- Entrance to Los Gatos Creek Trail, Campbell, CA
Race Event: 20K (12 miles )
Course Profile: Los Gatos Creek Trail – Flat and Fast. The course will be clearly marked. ( I plan on marking the trail on Friday with mile markers)
Start Time: 7:00 a.m.
Corral Start: Each participant will be place in a corral for the start of the race base on your projected finish time.
Registration: Opens at 6:00 a.m. ( You need to sign-in, record your race strategy, projected finish time and receive your bib number)
Two Fueling Stations – One station at Campbell Park and one station at Los Gatos High School ( available Accelerade, bagels and bananas)
PLEASE NOTE: No Seminar
This is an important training event for all Divas. This event will be a race simulation i.e. dress rehearsal for the SJ Rock ‘n’ Roll.
Our 20K will be 12 miles (a full loop on the Los Gatos Creek Trail) Keep the pace comfortably slow, but do everything else as if it's race day. Wear the running shoes and apparel you plan to race in. And mimic the eating and drinking plan that you aim to follow before and during the race. This physical and mental rehearsal can reveal a problem that you can correct, and will make the race itself seem less daunting.
Refer to attachment entitled Divas 20K Race Preparation.
NOTE: If you plan on walk/run a 10K at the SJ Rock ‘n’ Roll you should also enter this race event.
Volunteers Needed For Red Power Divas 20K Race: Big Thank You to Yvette K who has volunteered to set-up and monitor the Los Gatos High School RPD fueling station. If there are others Divas available and the balance is right we can use some additional help. Thanks.
SATURDAY TRAINING: SEPTEMBER 8, 2007
No Seminar
For those not entering the race, please come to the training at your normal time and train at whatever distance fits your training schedule at this time.
DIVAS FINAL TEAM EVENT OF THE SEASON
I would love to have all Diva’s make a commitment to participate in the Rock & Roll if it has a role in your seeking balance.
(If you have registered and you are not on this list or I have you listed and you have not registered, please contact me.)
| Jody C Rhonda H Debra R Ann H Laura M Mary V Melanie R Sandra E Kristi P Debbie M Virginia M Suzana G Lisa S Yen G Denise L Ericka C Michele G Heather S Michelle C Sandra W | Judith H Leo H Charlotte C Emily B Deborah R Mary R Tina M Elaine V Susan B Lindy B Cammie C Ginger T Diana O Anita O Carrie I Amanda V Cheri F Geri F Carolyn N Sandra W | Adrienne P Genavae D Rolanda P Nancy B Julie L Pam C Peggy L Jamal L Mariam G Susan H Virginia R Debbie K Maria I Veronica M Virginia M JoAnne M Sharon C Jessica H Beth D Dannetta W | Marla J Anna S Nancy B Carrie Z Yvette K Darly W Rita Z Denise H Russ W Sabrina F Charlene M Anna S Phaedra E |
HAPPY BIRTHDAY: Diva Emily B who is turning the big 30 on Wednesday, September 5, 2007
BIG THANKS: To Diva Peggy L who recommended an excellent article on carbo-loading. The article in the attachment below.
Divas Rock
Sharon
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