Reiterate what a couple people have said here - run easy on easy days; resist the impulse to race a jogger who wants to race you. It goes to understanding the purpose of every run.
Reiterate what a couple people have said here - run easy on easy days; resist the impulse to race a jogger who wants to race you. It goes to understanding the purpose of every run.
i have wrote:
By all means, please prove to me how rinsing your legs with cold water in any way compares to an ice bath.
Have you ever noticed that horse trainers hose down their horse's legs with cold water after a hard run or race? Why do you think they are doing it?
Get more sleep. You are severely wasting your time working out if you don't get enough sleep to fully absorb the workout and recover.
Plus sleep is great for weight control.
1. Have fun. Don't make training a chore. Choose different routes, run your regular route backwards, etc. Find ways to keep things fresh.
+1hr @ 90% of MP
This is along the same lines as Canova's recommendation - "Long hard runs".
Superstition
dontflushwhileyousit wrote:
i have wrote:By all means, please prove to me how rinsing your legs with cold water in any way compares to an ice bath.
Have you ever noticed that horse trainers hose down their horse's legs with cold water after a hard run or race? Why do you think they are doing it?
1. live in a trailer in flagstaff
2. dumpster dive for your meals
3. bandit races
all money saving moves, but if you want to spend money
enter small local 5k's that have questionable course measurements and are more likely 2.9 or 2.95 miles and then you can claim a new PR on your running resume and with that promote yourself and get sponsors
RPS wrote:
Superstition
Wrong. They ice the horse's leg after hard rides in order to lower the horse's body temperature, prevent swelling, and promote healing. Nice try though.
I found the cold water leg rinse to work well. I immediately feel the flow of blood rushing through my legs. Also, my legs feel less tired hours later. In any case, since you are already going to shower after working out, and it takes no additional time or effort, its worth a try
That's not letsrun science, Indiana University has completed studies and concluded that chocolate milk is a viable option for recovery after workouts.
UsedToBeKnowItAll wrote:
1)Consistent, avoid injuries. You're better off 10% undertrained than injured. Exclude championships and olympics. Sometimes there is a place for risk.
Yup - hard lesson that I've had to learn, but I constantly remind myself that a) there is no magic workout, just consistency and b) better one mile or rep too few than than one too many.
i have wrote:
gregmacd wrote:My 5 tips are all useful. You are afraid to state your tips, because you lack confidence in yourself, so you hide behind a fake login name and try to criticize others. I dare you to post your own tips. Scared, huh?
A rinse helps. I tried it. Have you? Or are you just an arm chair detective?
No. Regular milk is not the same as chocolate milk. Chocolate milk has more carbohydrates, and creates a better carbohydrate to protein ratio. Here's my source:
http://www.livestrong.com/article/547301-regular-milk-or-chocolate-milk-for-post-exercise/Where's yours?
Since you are obviously sitting there with a dictionary, why don't you look up the word "abrupt" and then think about what I meant when I said "making abrupt changes." Doesn't your middle school teach reading comprehension?
So, you believe a golf ball bounces the same height when dropped on either asphalt or dirt? It would have to if you want to support your theory that both absorb the same amount of energy. Of course, you'll never try this, because you have no balls.
Are you comparing your leg to a golf ball? That's like comparing your rinse to a friggin' ice bath!
Man, you're providing me with a lot of entertainment here!!
So you think it helps, so it helps? Yet you try to verify it with a source that has NOTHING to do with your assertion. It's like me saying pressing my thumb into my calf once or twice is useful and I use an ART therapy source as verification.
It's a JOKE!
So now you've gone from "it has caffeine which gives it the perfect balance" to "it has more carbs than regular milk"?
Let's revisit your initial quote:
drink chocolate milk after running for the protein
Hmm, first it's the protein (regular milk has the same protein).
Then:
The caffeine in the chocolate helps and gives you the right ratio between protein and carbohydrates
But no, wait, it's the CAFFEINE!?!?? HA!
And now it's just the carbs. Because we really look to milk for carbs. Sure. Ah, well, Mr. Wizard. At least you're finally starting to get a handle on what it is you're actually saying. I guess you've learned something today after all.
What are you going on about with 'abrupt changes'? What does that have to do with anything? They're seeking out the best line. EXACTLY WHAT I SAID and CONTRARY to what YOU SAID! Would a picture help you figure out why you're being such an ignoramus?
Why are you going on about a golf ball? We're talking about LEGS. Don't build up some strawman about golf balls and then make some intellectually dishonest assertion about what I 'believe'. Your initial quote was that everyone should run on dirt because there are less injuries.
Well anyone that knows anything about running knows that's bullsh!t. You can get injuries on ANY surface. But no, you said to just "ask a Kenyan". HA!
I don't know if you've been to Kenya, but I've spent a good amount of time there and I can tell you that if you think you're less likely to get injured by running on the rutted, rock-strewn uneven dirt roads that you'll find in Kenya versus a maintained asphalt road somewhere else, you're delusional.
Like I said, lots of entertainment.
In reply to "I have (no balls)". Where are all your wonderful running tips?
I never said chocolate milk has more protein than regular milk. Regular milk has a 1.55:1 ratio between carbs and protein, while chocolate milk has a 3.11:1 ratio which is closer to the 4:1 ratio that is recommended: "The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein)." See:
http://sportsmedicine.about.com/cs/nutrition/a/aa081403.htmI'm dying to see your running tips, which you are afraid to post, because you know you'll get ripped a new one.
1. Training mileage matters. For most people, increasing mileage may be the surest way to better performance in distance running. Most of the other stuff, by comparison, is likely to be just tinkering.
2. A measurement of VO2 max will tell you approximately nothing that is worth knowing and that you can't learn from running a hard race.
dontflushwhileyousit wrote:
Wrong. They ice the horse's leg after hard rides in order to lower the horse's body temperature, prevent swelling, and promote healing. Nice try though.
As someone who have managed horses at a successful horse show barn...we cold hose legs for the same reason that runners take ice baths. Why do we not use ice baths? You figure out how to rig one up for a horse if you don't have tons of cash to blow. We some times would wrap a horse's legs in ice instead, but it wasn't as effective, usually.
Interestingly, this is another option for horses:
http://www.gamereadyequine.com/products/ControlUnit.htm1. Strides. 6-10 a couple of times a week. Breaks up the monotony of easy runs and makes quality paces come easier.
UsedToBeKnowItAll wrote:
1)Consistent, avoid injuries. You're better off 10% undertrained than injured. Exclude championships and olympics. Sometimes there is a place for risk.
2)Running Economics. I believe Daniels has outlined where you get the most bang for your buck in most systems. Follow that.
3)Don't be afraid to be a pansy in training. Almost every training hero is a race day zero. I should say, a "smart" pansy. If you're following good training, don't get caught up in the guy that passes you on the trail. Stick to the "smart" training you planned months before.
are your initials bp?
As per JK, year-round, put in one long run of 1:50 - 2:05 a week. Run the whole thing easyish if you're just pushing your LR out to that distance; then run the first half easy, the second half at a harder aerobic pace.
In the 5-6 weeks before your goal races, do at least two of those LRs with the final mile or two at goal pace: half marathon pace, 10K pace.
Supplement this workout with midweek miles: 3 x 10K pace, two minute recoveries.
In the final three weeks, if you're pointing towards a 10K, run 3 x mile @ 10K, 3 x 800 @ 5K, 3 x 200 @ mile pace, all with 2 minute breaks.
I ran my masters half marathon and 10K PRs off that at age 50.
The ladders were suggested by Tinman.
1. Wash your running gear on delicates separate from regular clothes and hang dry, they'll last forever.
2. Track workouts will only cause excess stress. Do the same work on the roads, and avoid exact measure fretting with same fitness gains.
Celibacy 48 hours before a race.
Don't wear old running shoes as everyday shoes. Wear minimalist (canvas shoes or something) shoes every once in a while to promote strong feet.
6 days of good eating, one bad after/before Sunday long run.
Keep an abdominal routine
Run trails every once in a while to strength ankles.