The idea of initiating an aerobic fitness plan which fits our lifestyle should have specific components or “stages” which will gradually develop both physical strength and aerobic ability. Brisk walking to an easy run is a great example to begin an aerobic fitness program since it includes the benefits of muscular development, increased metabolism, and aerobic ability.
What is Speed Work?
Speed work is best defined as short repetitions of 95% effort which is a bit faster than your all out 5K pace. Each short repetition is followed by an interval of rest. For example: the repetition may be 800 meters or a half mile with an interval of rest the same length of time. Thus, if you did your half mile time in 5:00 min., your interval of rest would be 5:00 min. The shorter the interval of rest, the more aerobically demanding a track session can become. The “interval of rest ”or“ recovery times between repetitions become very important. Without that recovery, speed work will not stress the proper energy systems in your body because you can’t bring yourself to your top speed.
“All that we achieve and all that we fail to achieve is the direct result of our own thoughts. James Allen
Develop your goal visually, learn to mentally see yourself achieve, and then physically implement. As I write this article I am reminded of never having any athletic talent, nor ever dreamed I would be jumping out of an airplane and competing in acrobatics. I had to develop mental control of my thoughts, so actions could be had, and goals could be met. Learning to control my thoughts is largely how I was able to reach creative, yet challenging destinations such as: competing in aerial acrobatics-“style”, completion of 94 marathons including 12 Boston marathons, plus have the intellectual achievements of being nominated for Teacher of Year three times and recently becoming an author of a few books.
By GRETCHEN REYNOLDS JULY 2, 2014 New York Times
Exercise may help to keep the brain robust in people who have an increased risk of developing Alzheimer’s disease, according to an inspiring new study. The findings suggests that even moderate amounts of physical activity may help to slow the progression of one of the most dreaded diseases of aging.
By GRETCHEN REYNOLDS New York Times
JANUARY 10, 2014 12:01 AM
Is there any scientific study to substantiate the claim that older people (over 45) should limit high impact exercises such as jogging, sprinting, etc.?
Intense exercise changes the body and muscles at a molecular level in ways that milder physical activity doesn’t match, according to an enlightening new study. Though the study was conducted in mice, the findings add to growing scientific evidence that to realize the greatest benefits from workouts, we probably need to push ourselves.
Did you know?
1. Why strength and stability training? Research shows that when we are strong in the core area and lower muscle groups, we can protect and stabilize our joints, muscles, and connective tissues from the wear and tear of impact...also:
If there is a biomechanical abnormality anywhere along the chain from the feet up, then injuries will occur. Girls and guys; get those hip flexor muscle areas strong and well stretched - and keep your vertebrae massaged and flexible.
Rules Of Specificity Training
Lynn Gray M.S., RRCA Coach
To perform best in a given distance event; one must train specifically for it. Most people are fine with getting the distance done and generally speaking may not think further than that. Even with the training aspect of distance, many participants still do not go far enough.
1. Learn breathing rate. Associate effort level running with breathing rate.
2. Change your foot strike while running.
3. Any speed work must be proceeded by easy running. Go to the faster pace gradually until desire pace is had; pay attention to your leg turnover and breathing rate.
4. Avoid stopping and starting; but rather keep up a slow jog when needing to slow down. As we get older the muscles, joints, and fluidity of motion decrease with exaggerated pauses.