Week of 2/29/16: Workouts, change for weekend Dipsea training, Tips

Hi Folks,

Now we go into March: time to up the quality and bit of volume for Dipsea training: at the Th track you’ll be adding the “Cross Train Half Mile” – right when you don’t feel like it! Why? So when you’re dragging, e.g., at Dynamite, Cardiac or Insult Hill that you muster up the mental drive to continue at a good effort and not “give in” to stopping.

Tip: Disciplined speed work. Be smart about your speed work: one is  easily tempted to run intervals too fast.  When gauging the pace for your 400’s or 200’s it’s the proper speed training that will teach you how to run with good form and build the strength to hold proper form longer when one can readily succumb to ragged form. Therefore, it’s important to run run the target pace of the rep workouts; not just run them as fast you’re able to. Don’t turn workouts into races, but keep them at a high aerobic level – under control: you have to do a number of reps without faltering. This is the practice and discipline you bring to your interval workouts.

3/1/16 TUESDAY 8:50 am TEMPO. Meet at “log cabin”. We’ll do usual warm-up to north end of bike path…(we may want to look at parking by MV Middle School, next to bike path for next time).

3/2/16 WEDNESDAY  8;15 am MADISON AV GYM time circuit. Circuit training with Kees for strength, balancing musculature, and avoiding running injuries.

3/3/16 THURSDAY 7 & 8:45 am TRACK at COM…Shorter intervals this week.  After the 4 x 50 (50), 2 x 100 (100), 1 x 200 (200). Then after the main workout piece, those running Dipsea the Cross Train Half Mile:

A gp:  12 x 400 (2′)

B gp: 12 x 400 (2:30)

Then Cross Train Half Mile – for time:

1) Free Squats x 10, run 200; then

2) Mtn Climbers x 20 reps R/L sides , run 200

3) Burpees (without push up, but jump into air each rep) x 10, run 200;

4) V-Ups i.e. Alternating R. hand to left foot, then L hand to R foot x 10 each.

C gp: 4 x 50 (50), 2 x 20 meters.  2-3 rounds of:  1 x 200 (200), 2 x 100 (100), 2 x 40 meters.

NOTE: I will be gone at least from Thursday after track through Wednesday, but will have workouts posted if necessary. Not sure of my schedule for Tuesday and Wednesday – yet.

WEEKEND training: get in a solid trail run ranging 8-14 miles to build endurance. Yes, there will be rain!

What’s excessive mileage? Separating health from fitness challenges..…Getting caught up in high mileage running or cycling. One of my old colleagues from UCB, Dr. Tom Fahey, has written up summaries of exercise physiology articles and conferences for various health and fitness magazines. One article I thought interesting addresses the negatives of excessive exercise which has been coming up in various popular magazines such Outside and Velo as a result of the boom in ultra running and cycling.

Study by British scientists found that excessive mileage results in hardening of arteries in the heart. They studied 169 veteran competitive endurance athletes who were matched with aged – matched non-athletes. Those who ran more than 35 miles per week or cycled more than 150  km per week had greater coronary artery calcium accumulation. Fahey and Swanson ( Med Sport, 1214): 124-128, 2008) in an analysis of 20,000 subjects from the Physicians Health Study, predicted that 30 minutes of exercise was best for avoiding sudden cardiac death. (European Society of Cardiology meeting, August 2015)..

I think it’s difficult to determine what determines excessive mileage, but the data is coming in demonstrating doing the ultras, Ironman distances may be a challenge one’s overall health. It shows up with an increase in the incidence of atrial fibrillation (I’m one of those statistics though mine was cured with the ablation procedure)…Seems to show up in later age athletes who push the envelope with training…..more to come on this interesting topic..

1 thought on “Week of 2/29/16: Workouts, change for weekend Dipsea training, Tips”

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