Some running questions

[tdarko]

Burrito,

Cool article.

I don't think it really applies completely to what we are talking about though. Mark Allen had made a career of his anaerobic ability. He touched up some edges by learning how to get into a fat burning zone which is what most marathon runners' goal is. This is why speed workouts for marathon runners are in the base stage of their workout and the 12-16 week training program is all about miles miles miles.

Your carb stores burn up much faster--though much more effective which is why the perfect race would be one in which you run out of glucose right when you cross the finish line--you would have ran a damn fast race since you would be going at a faster or greater intensity. But this is nearly impossible even for elite runners and is why burning fat while running is necessary so lowering your times while in the fat burning zone becomes a training goal.

Also, Mark Allen got plenty of anaerobic exercise elsewhere. My father was a triathlete for about 10 years and was in many of the same races as him and said that he was always tinkering with his running program. Also, not everyone is Mark Allen or has Mark Allen's VO2 max.

Smiley,

You are right, something like running/jogging is actually high-impact and considered trauma. Your body is designed to absorb the impact but it can only absorb so much impact until the muscular skeletal system and tissue start to break down. Luckily, our bodies can learn to adapt and build. If a person who hasn't been running goes out and tries to run a 15 mile week he will most likely injure himself that week or down the road when he continues to try and pound his body that isn't used to that impact. If you slowly build up to this though your tissue and muscular skeletal system will be able to take the impact and you will have less injuries. Even still, runners can't escape long term problems but you can prolong your running career by taking care of your body.

So many years on down the road I won't be able to touch the rim anymore [img]/images/graemlins/frown.gif[/img]

[BreakfastBurrito]

Tdarko-

I disagree that you won't see significant improvements from aerobic training. IMO aerobic training is where you'll see the bulk of improvements from and intervals and speed training are the icing. 5k, 10k, and marathon races are going to be >95% aerobic vs anaerobic. Improving aerobic conditioning will do a lot more to improve race times than anaerobic. When you say the body adapts to longer milage, it's doing so because aerobic conditioning is improving right?

I agree that aerobic conditioning won't make you faster in the physical sense of being able to recruit more fast twitch muscle fibers or increase the maximum leg turnover rate, but it will make your times much faster by raising your anaerobic threshold and allowing you to hold a faster pace for much longer.

I completely buy in to the benefits of interval training but think a strong aerobic base is a more important first step for a runner. I would imagine the serious marathoners you know would acknowledge the importance of the miles they put in to build their base before speed training took them to the next level.

[tdarko]

Burrito,

[ QUOTE ]
completely buy in to the benefits of interval training but think a strong aerobic base is a more important first step for a runner. I would imagine the serious marathoners you know would acknowledge the importance of the miles they put in to build their base before speed training took them to the next level.

[/ QUOTE ]

Well to be completely fair you don't actually know my thoughts on running programs for a marathon. I agree with a lot of what you say and much of your post isn't really needed b/c if you go back to what I posted you will see that I agree with you. I had said that most elite marathon runners, after their base is built are simply logging miles. And to build a base it takes a slow progression to get to fartleks and mile repeats or you could even injure yourself but elite runners have their base built, they are just building their "marathon base."

I guess it comes down to what "significant" is. I am at 24 miles a week right now (with other CT stuff) and my race pace right now for a 10K (though a Half is what I am going to run in a month) is ~7:20. I used to run around an 8:30 10K pace and when I started logging huge weeks I knocked it down to 8:10 and when I incorporated speed workouts I got it down to where it is now. Actually now my weeks are slightly lower in miles with a speed workout and CT.

[StaticShock]

Aerobic running has really fallen out of favor with the "hip fitness crowd." HIIT is all the rage and if you do anything else you'll be told repeatedly that running long distance will turn your fast twitch muscles to slow twitch, you'll get weak, you'll increase catabolism, no girls will make sexy time with you, blah, blah, blah.

The bottom line is that BB is correct in saying that if you're racing over 5K, your ass better be doing plenty of aerobic work to prepare.

BB said:
"I completely buy in to the benefits of interval training but think a strong aerobic base is a more important first step for a runner. I would imagine the serious marathoners you know would acknowledge the importance of the miles they put in to build their base before speed training took them to the next level."

OMG YES.

[Thremp]

StaticShock,

Most of the hip fitness crowd is solely aimed at bodybuilding (losing weight, looking better, body comp etc.) and for that purpose HIIT is much better. Obv if you have another goal then your training would change.

[tdarko]

Static Shock,

I don't think BB and I were having a conversation along the lines of "making sexy time" with the ladies or skewing programs for the "hip fitness crowd." In fact, I don't know anything about the hip fitness crowd and am just a Biomechanics and Nutrition geek that loves to run and cycle.

[StaticShock]

My comment wasn't pointed at anyone particular. Just something that's been bothering me for a little while.

[Green Kool Aid]

OP,

how much mileage do you think you can currently handle and how many days do you want to run per week?

off of that, i could make you a starting plan of a training program. (i ran HS XC and a bit in college)

[mediumpimpin]

Wow I really didn't expect this much response, this is great. Thankyou for all of your imput. I guess I was an idiot with the boxer thing, thats just all I have ever worn.I guess I will get some spandex,I guess I just always equated spandex with chicks. And I never really thought about the visual cue thing while on the treadmill. Thanks again.