Transcript
Long Term/short Term GoalsLong term goals - involve a longer time frame
Ex: improve 5k time from 25:42 to 22:30Ex: complete marathon in 8 months
Short term goals - goals you can achieve within arelatively brief time
Ex: improve my 5k time from 25:42 to 24:30Ex: race in two weeks
Specific Measurable GoalsVague goals
Ex: “to become a better runner” or “to train harder”
Specific and measurableEx: run a 10:30 mile pace for a 5k by November
Example of Running Goals
Run 32:35 for 5k by November 1st. (10:30/mile)Run 32:06 for 5k by January 1st. (10:20/mile)Run 31:35 for 5k by March 1st. (10:10/mile)Run 31:04 for 5k by May 1st. (10:00/mile)
Outcome Goals
Major aspects are out ofyour controlEx: winning your age group
Lead to anxiety andfrustration
Performance GoalsDevelop a planGoal: running a ½ marathon inFebruary at 10:00 per/mile
Under your control
Build self-confidence
Positive
Example of Goal SettingLong Term – Complete a marathon in a yearShort Term – Compete in 5k next monthMeasurable goal – run 30 miles per week for thenext 10 weeksPerformance goal – Finish marathon; running a10:30 per/mile
Schedule and PlanWhen does your event take place?
Work backwards from your event
Develop your running schedule
Plan your weekly/monthly trainingperiodization
Your Featured EventChoose an event (plan accordingly)- Know date, time and location
Event - Five Points of Life MarathonDate – Sunday February 18th, 2007Time – 7:30amLocation – Gainesville, Florida
Work BackwardsDevelop your training focus working backwardsfrom your chosen event
Plan your trainingDevelop a weekly/monthly training program usingdifferent intensities and periodization
PeriodizationHaving periods or repeated cycles
Day-to-day: should be hard-easy
Week-to-week: follow a progression patternBuildup, buildup, overload, and recovery
Month-to-month: low month of volume, high month of training
Running ScheduleHow much time do you have to train?Ex: Maximum 10hrs/week, Minimum 4hrs/wk
When are you able to train?Ex: Morning/Evenings
Where are you going to train?Ex: Home/Gym/Work
Periodization Plan for Marathon
Five Points of Life MarathonRecovery Cycle – FebruaryOverload Cycle – JanuaryBuildup Cycle – November/December
Training PrincipalsTraining IntensitiesTypes of trainingSetting the intensityWarm up/Cool downOver trainingCross training
Training IntensitiesVariables in the training planvolume, frequency, and intensity
Volume – measured in miles or hoursFrequency – how often you trainIntensity – how hard you train
REST
Rest means REST
On some days, the best training is no training at all
Inserted following an extremely hard day oftraining or illness
Aerobic TrainingBulk of time spent here
Increase body’s use of oxygen
Long steady run at low intensity
“conversation pace”
Speed trainingDevelopment of neuromuscular pathways
Connection between brain and muscles
Race pace training
Intervals
Setting the IntensityRating of Perceived exertion (RPE)
Scale of 1-10Heart Rate
Keep tabs on your effortNot overextending (or underextending) yourself
Purpose of Warm-UpPreparing the body for work- perfusion of muscles with blood- dilation of blood vessels- increased muscle and body temp- increased heart rateGetting ready for your training/racing sessionReduce risk of injuries
Purpose of Cool Down
Reverse the warm-up
Active cool down
Lowers blood lactate levels quicker than sitting at rest
Benefits of Cross TrainingGreater strength
Greater workout intensities
Welcome rest from running
Correct muscle imbalances
Variety
Greater StrengthResistance training
Adds generalized strength to your leg muscles
Improves running economy
Greater Workout IntensitiesDecreased risk of over training
Less trauma on running specific muscles
Increased intensity-makes heart stronger
Correct Muscle ImbalancesMuscle imbalances could lead to injury
Running uses back of leg muscles
Cycling uses muscles in front of leg
Over TrainingOccurs when youincrease your runningtime and intensitytoo quickly and lack ofrecovery
Common symptoms-overuse injuries, declining exercise tolerance, soremuscles, changes in heart rate, chronic fatigue, loss ofappetite, frequent colds
Training DiaryWhy keep one?
Knowledge and perspectiveReinforces your runningMotivationSet new goalsTracking and evaluating
Analyze Your TrainingWhat worksWhat does not workLook for patternsWhen you peakWhen you have injuriesConfidence
Components of the Training LogWhat should you record?
Date and day of the weekDistance or time runOverall evaluation of the runLong and short term goals
Sample Training DayMonday August 7th, 2006AM – Ran 5miles 6th Ave. loop(59:00) tight & sore
overcast and windy
On-line computer training diaries
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