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Showing posts with label Runner's World. Show all posts
Showing posts with label Runner's World. Show all posts
Saturday, June 27, 2009
Thursday, September 25, 2008
Marathoning 101
Runner's World Oct 2008 has a short article about marathoning classes in US colleges - University of Wisconsin, Washington U, Purdue U, Lake Superior College, Wasburn U and Louisiana State U. For most of these courses, the final exam is to actually run a full or half marathon. In the 12-year history of Washington U's marathon class, only one student has failed to finish the 26.2 mile event.
Wonder if our universities would ever offer similar courses? But now I have good choices for the next sabbatical. :)
Read more ...
Wonder if our universities would ever offer similar courses? But now I have good choices for the next sabbatical. :)
Read more ...
Monday, September 15, 2008
Top Marathons in the World
I recalled talking with Trailblazer some weeks ago enroute to Tampines MTB Park about running marathons internationally. He mentioned that there were some top picks that are MUST RUN marathons.
This is what I found so far:
Runner's World Top Ten
1. London Marathon, April
2. Berlin Marathon, September
3= New York City Marathon, November
3= Chicago Marathon, October
5. Boston Marathon, April
6. Stockholm Marathon, June
7. Rotterdam Marathon, April
8. Paris Marathon, April
9. Honolulu Marathon, December
10. Amsterdam Marathon, October
This was based on a survey of RW international editors, and the key criteria is not the elite field, but mainly the experience of the ordinary runner (of course, the two can be related: elite fields draw the TV coverage, which draws crowds, competitors and money to the race). Among other things, we scored the races for beauty, atmosphere and speed.
Then, there's the Six Marathons in Six Different Continents: The Best Marathons From Around the Globe:
Big Sur Marathon, California
Barbados Marathon, Barbados
Mount Kilimanjaro Marathon, Kilimanjaro
Sydney Marathon, Sydney
Great Wall Marathon, China
The Marathon, Athens
A more recent ranking (AskMen) shows the following:
10. Honolulu: 60% of the 25,000 runners in this tropical marathon have come from Japan
9. Paris: starts along the Champs-Elysees before winding through the city’s skinny streets
8. Rotterdam: over 800,000 spectators and 20,000 runners
7. Stockholm: on a Saturday afternoon in May or June, when the streets are swarming with loud crowds and the summer sun is hot
6. Dubai: the richest marathon in the world
5. Boston: began in 1896 on Patriot’s Day and is the oldest marathon running
4. Chicago: one of the fastest courses around
3. New York City: the largest marathon in the world, starts from Staten Island
2. Berlin: fast race and efficiently organized
1. London: king of the castle
Marathon and Beyond has the top 26 marathons in North America.
Here are some unusual marathons:
North Pole Marathon: World's Coolest Marathon, Apr 8, 2009
Santa Claus Marathon: cross the Arctic Circle (66'32'35") with Santa himself watching, Jun 27, 2009
Midnight Sun marathon: The Artic Race @ 70 deg N, Jun 20, 2009
Sunday, August 24, 2008
Run less for more
Coach would have me cut down my running to just three times a week and include two cycling and one swim days. Is it possible to run less and yet achieve better results? If so, how?
Recalled an article in RW last year. It is the FIRST training program that some triathletes use to good effect. The key idea is to favor intensity over frequency, quality over quantity, fast running over the accumulation of mileage. And supplement the three running days with two cross training days. The three runs are: track repeats, tempo, and the long run. Together they improve the primary predictors of running performance: VO2 max, lactate metabolism, and running economy. That is, speed, the ability to sustain speed, and endurance.
Read more ...
Recalled an article in RW last year. It is the FIRST training program that some triathletes use to good effect. The key idea is to favor intensity over frequency, quality over quantity, fast running over the accumulation of mileage. And supplement the three running days with two cross training days. The three runs are: track repeats, tempo, and the long run. Together they improve the primary predictors of running performance: VO2 max, lactate metabolism, and running economy. That is, speed, the ability to sustain speed, and endurance.
Read more ...
Friday, July 25, 2008
Tempo Runs and Strides
What are tempo runs?
Tempo runs are workouts at a fairly steady, moderately fast pace. They are controlled steady efforts, not burn-ups races. The guide to tempo pace is around 80% to 90% of our max heart rate (HR).
Tempo runs are also known as lactate threshold runs. This is because tempo runs are run at a pace that builds up waste product in our legs at a rapid rate, which is called the lactate-threshold velocity.
The lactate threshold (LT) is when lactic acid begins to accumulate in the blood and you have to slow down. Tempo runs allow us to train close to the lactate threshold without exceeding it. LT is the best predictor of distance-running performance.
Typically, tempo pace is 10 to 15 seconds slower than our 10-k race pace. Tempo runs are "comfortably hard" runs. Easy runs, in contrast, mean that we can comfortably hold a conversation. Not so for tempo runs. The pace is fast enough that you know you're working hard, but if you had to, you could keep up the pace for up to an hour. It is usual to start with 3 km or 20 minutes of tempo running before building it up gradually to longer distances. Take a short recovery break (jog) in between for tempo runs longer than 6 km.
Runner's World (RW) advocates the Tempo Run 1000s workout for new runners who might have a hard time running evenly for longer tempo runs. Tempo Run 1000s are simply 1000 m repeats done at tempo-run pace with 60 seconds of recovery in between. Or run tempo 1000s every 2 to 3 weeks in place of a more standard tempo run to add variety to your tempo training.
Why is tempo run useful?
Tempo and interval runs help improve speed. But both are considered hard runs. I alternate between tempo and interval runs each week and intersperse hard runs with easy runs or rest days.
Another useful technique to incorporate is strides. Strides are runs over about 60m to 100m at an accelerated pace, about 2/3 of your sprint pace.
RW recommends finishing off easy runs with two to three strides. The idea is to ingrain the feeling of running well in a controlled manner with good form, not letting yourself get tight in the arms or shoulders. Flow with the effort and don't try to fight your way through it. Take plenty of rest between strides with recovery jogs or walks.
Much like a car that is driven at the same speed in traffic all the time, you can benefit by "blowing the carbon out" and revving up the RPMs a bit!
For a systematic training program, check out the RW customized "Smart Coach" training program. Simply input a recent race time and distance, distance you are training for, current mileage and intensity of training. Smart Coach provides a 16-week training plan that incorporates tempo/speedwork runs on alternate weeks, one long run each week, easy runs and X-training or rest days.
What I like about the program is that it gradually builds up your mileage and pace (remember the 10% rule). I have completed two half and three full marathons following the RW training programs.
Tempo runs are workouts at a fairly steady, moderately fast pace. They are controlled steady efforts, not burn-ups races. The guide to tempo pace is around 80% to 90% of our max heart rate (HR).
Tempo runs are also known as lactate threshold runs. This is because tempo runs are run at a pace that builds up waste product in our legs at a rapid rate, which is called the lactate-threshold velocity.
The lactate threshold (LT) is when lactic acid begins to accumulate in the blood and you have to slow down. Tempo runs allow us to train close to the lactate threshold without exceeding it. LT is the best predictor of distance-running performance.
Typically, tempo pace is 10 to 15 seconds slower than our 10-k race pace. Tempo runs are "comfortably hard" runs. Easy runs, in contrast, mean that we can comfortably hold a conversation. Not so for tempo runs. The pace is fast enough that you know you're working hard, but if you had to, you could keep up the pace for up to an hour. It is usual to start with 3 km or 20 minutes of tempo running before building it up gradually to longer distances. Take a short recovery break (jog) in between for tempo runs longer than 6 km.
Runner's World (RW) advocates the Tempo Run 1000s workout for new runners who might have a hard time running evenly for longer tempo runs. Tempo Run 1000s are simply 1000 m repeats done at tempo-run pace with 60 seconds of recovery in between. Or run tempo 1000s every 2 to 3 weeks in place of a more standard tempo run to add variety to your tempo training.
Why is tempo run useful?
- Tempo runs teach your body to run faster before fatiguing
- It increases lactate threshold running speed
- It gets your body used to moving at a sustained hard pace for a period of time
Tempo and interval runs help improve speed. But both are considered hard runs. I alternate between tempo and interval runs each week and intersperse hard runs with easy runs or rest days.
Another useful technique to incorporate is strides. Strides are runs over about 60m to 100m at an accelerated pace, about 2/3 of your sprint pace.
RW recommends finishing off easy runs with two to three strides. The idea is to ingrain the feeling of running well in a controlled manner with good form, not letting yourself get tight in the arms or shoulders. Flow with the effort and don't try to fight your way through it. Take plenty of rest between strides with recovery jogs or walks.
Much like a car that is driven at the same speed in traffic all the time, you can benefit by "blowing the carbon out" and revving up the RPMs a bit!
For a systematic training program, check out the RW customized "Smart Coach" training program. Simply input a recent race time and distance, distance you are training for, current mileage and intensity of training. Smart Coach provides a 16-week training plan that incorporates tempo/speedwork runs on alternate weeks, one long run each week, easy runs and X-training or rest days.
What I like about the program is that it gradually builds up your mileage and pace (remember the 10% rule). I have completed two half and three full marathons following the RW training programs.
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