Arriving 30 minutes early and stepping into a near empty (RIT’s indoor team was just finishing up) and silent Gordon Field House filled me with a sense of awe. I have been to and competed in many a indoor track meet, but walking my first steps onto the track reminded me of the excitement to come.
The opening meet of the winter track season is always an interesting one. Everyone is trying to figure out what next, officials, coaches, and athletes alike. Whether it’s the nerves of the underclassman competing in their first meet or the upperclassman preparing for what perhaps will be their last season of competition, the energy in the building makes for something special. The Red Raiders did not disappoint. Though there were many fine performances, two stand out to me.
First was the run by Jr. Cameron Johnson in the 1,600m. In his first ever attempt at the distance he finished 4th with a spectacular time of 4:45.31. Not only did he hit the automatic qualifier time for sectionals, he also was in contention for the win. Needless to say I was very impressed.
The second, which I unfortunately did not have a chance to witness directly, was So. Amanda Burkey high jumping a height of 5’6″. Last year this height tied for second place at the NY State Championship meet.
The season is young and the best is yet to come!
– Coach Rappleyea
Articles of Interest:
Posted 1 year, 1 month ago at 12:03 am. Add a comment
Wear this, not that!
A guy walks up to the starting line and says…… Actually, he didn’t say anything, he was just hoping to avoid eye contact altogether. He showed up wearing multiple piercings all covered with tape, and multiple wrist bands. According to the rules, you can’t do that. Gone. DQ. Not runnin’ today bud. He was dispatched rather quickly and we proceeded with the race. Needless to say, wear the proper uniform without all the little extras, and that won’t happen to you. The good news is, you can wear that stuff at college meets.
Timing is everything.
When arriving at a venue, ever notice that their aren’t many people over at the long/triple jump pits? Save yourself some time getting your marks EARLY and avoid standing in that HUGE line waiting to get a few run throughs. Get a quick warm-up so your legs are nice and warm, stretch, then get to the pit ASAP. Grab a teammate and establish your mark…BEFORE the line forms. It will save you a ton of anxiety knowing your marks are set and you’re ready to go. You can spend that extra time focusing on what lies ahead in your event(s).
Check this out.
If you need to leave to compete in another event. Check with the official BEFORE leave the event area, AND, leave only when it’s just about time for you to run, not when you hear a ’1st call’ for the event. It’s ok for you to remain in the field event area and get warmed up for a race, besides, you might as well get an extra jump or throw in before you jet set to a race. I’ve seen more than one athlete too tired to jump after a race. Ask the official if you can take your 2nd or 3rd jump/throw consecutively and get them out of the way.
Out of my way!
Coach Guido and I watched a tiny, little, really short, modified athlete nearly get steam-rolled by a linebacker rounding the corner behind the high jump pit at Hobart. She was clueless when warned that she needed to ‘look both ways before you cross the street.’ Indoor track has a lot of ‘human obstacles’ that don’t always pay attention sufficient to keep them off the track. Again….stay focused on your behavior and don’t get in the way of others. You certainly don’t want someone gettin’ in your way when you’re about to set a PR or break a school record.
If someone does get in your way and you plow into them….consider yourself an excellent teacher; you will have just taught them never to stand on the track when a race is underway.
~Go Raiders!
Posted 1 year, 3 months ago at 11:48 am. Add a comment
With the season’s first track meet just a few weeks away, here’s a few tips to help the budding indoor track star.
What are you wearing?!
I’ve seen my share of and have even disqualified athletes for wearing an improper uniform during competition. It’s common practice to don a pair of sweat pants or throw on a T-shirt between jumps, throws, and vaults; just remember to remove them when the official calls you up. I watched a pentathlete get disqualified for wearing a t-shirt over his tank….at a State Qualifier!!
Undergarments should be SOLID in color, including the stitching! For Fairport, that would be ‘white’ undergarments with ‘white’ stitching….yes, they do make them. And I might add, the Champion brand is about half the cost of the other guys.
Shoes. NO METAL SPIKES. Indoor spikes are available and you can get them from Fleet Feet or MedVed.
Listen up!
Hey, how you get into the groove is your own business, just don’t get caught with any ANY electronics in the competition area. No iPods, cell phones, cameras, nothing. And if momma has her little point and shoot cam and takes a cute pic of you jumping, save the review for the ride home. Don’t you dare get caught looking at your latest high jump in the middle of the event. Results if you do = immediate disqualification.
Also, listen up, it’s very noisy at an indoor track meet. You need to LISTEN TO THE ANNOUNCEMENTS. Don’t miss your event because you didn’t hear the staging calls. They’re announced frequently amidst the cheering of ongoing events. Another good reason to leave the iPods at home.
Nourishment!
While there is usually a snack counter available, they don’t exactly serve the best ‘performance enhancing’ delicacies. I suggest you bring your own high quality carb packin’ goodies. These meets tend to run (no pun intended) rather long. So plan on being there awhile, and remember to eat some energy inducing items about 1.5 hours before your event.
Study Hall!
Since you’re going to be there awhile, it’s an excellent opportunity to get in some homework. Last year’s FHS valedictorian was frequently noted for his effective use of ‘off-event’ time. Bring the books, get the work done while you wait….just remember to listen for the announcements for your events.
Cheerleaders!
Yes!! We have cheerleaders at Indoor Track & Field. Surprised? No, they’re not wearing skirts and sportin’ frilly hair sprangles(well, actually Angie does) They’re wearing a FHS track and field uniform just like you. YOU are our cheerleaders; so don’t forget to cheer on your fellow teammates. They need the support as much as you do.
~next up: Event Tips
Posted 1 year, 3 months ago at 10:38 am. Add a comment
Margaret Drabble once said, “When nothing is sure, everything is possible.” The hurdler who nervously looks down the track before the start of a race, knows that the outcome is never sure, indeed, anything is possible. A false start, a missed step, a collision with a barrier, contact with a competitor, a caught knee over a hurdle, a bit of blood left behind….all of which even the world’s best hurdlers know all too well….anything is possible. But this isn’t a story about a hurdler or a world class athlete, it’s a story of a beginner, it’s a story of a leader.
It’s been said that leaders aren’t made, they’re born…..and confidence instilled, can lead to greatness. The leader, the student, the coach, the teammate, the friend; these are what we develop and cherish at Fairport. These are the people who occupy a place in our hearts and lives that last forever.
Track & Field is different than most other sports. It has the highest level of participation than any other sport. There are no time limits, only maximums. There is no bar that cannot be overcome, no jump too long, no throw too far, and no competitor that cannot be outrun. The Olympic athlete crowned the Decathlon or Heptathlon Champion is considered the Greatest Athlete in the World. Consisting of 10 events for men, 7 for women, it challenges the physical body, the heart, the soul. It takes years of practice to achieve perfection in every discipline, in every event. At the high school level, we have the Pentathlon, 5 events, the most of any track and field athlete at any of our track meets. These are the athletes who run the first race of the day and often the last race of the evening. They are tired, they give it their all, for themselves and for their team.
Faced with elimination after two faults in the long jump with a single jump remaining, the imminent and apparent self-destruction can be overwhelming….if allowed. Do you shrink from finishing? After running the hurdles, after throwing the shot put, after 2 hours of high jump, you’re expected to unleash the longest jump of your life. But now, after all that, after standing atop the standings, the possibility of being crowned Sectional Champion, a single solitary jump remains. A fault, leaves you scoreless in that event. A timid jump, may produce insufficient points to place you on the podium. In whom do you put your trust? You wonder, ‘where is my coach’? I need some encouragement, I need someone to lift me, I need help, and I need it NOW! Why did I foul? What is wrong with my stride? Why, after an entire season of one success after another am I faced with certain elimination?
A leader knows what to say, when know one else does. Encouragement! Power! Success! Confidence! Belief! You CAN do it! You WILL do it!
This is what’s needed, nothing more, nothing less. Believe in yourself! She was there, they both were. Encouragement was given, confidence restored, yielding to your inner self, you do believe.
The runway marked, focus established, the run begins. Step, step, stride after stride, running, racing, flying…..a sectional champion, that day, was crowned. A new leader, was born.
Posted 1 year, 3 months ago at 8:15 pm. Add a comment
Plays softball, hardball, throws the shot put, discus…..he’s going for a world record too!
-> Video
Posted 1 year, 8 months ago at 6:44 am. Add a comment
Today, Monday, May 24 at 10:00AM Eastern, Coach Latif Thomas released a brand new program specific to developing 55m-400m sprinters called Complete Speed Training Volume 2: How to Build Champion Sprinters.
http://www.completespeedtraining.com/cmd.php?Clk=3734896
This project consists of 9 hours of video spread across 11 DVDs PLUS a 60 page training manual that includes full 12-week short *and* long sprint training programs (for 55-200m and 400 runners) and weight room workouts.
We don’t directly promote a lot of programs but it’s truly the most comprehensive system for training track sprinters that I’ve ever seen. After all, if it wasn’t good, we wouldn’t recommend it. (It gets the Everything Track & Field Seal of Approval!)
The Complete Speed Training for Sprinters System became available at 10:00AM Eastern today.
If you coach sprinters and want them to set new personal bests (or just keep up with the competition) you need to get this program. Right now.
The release price is very generous considering what DVDs cost, but you have to order quickly.
http://www.completespeedtraining.com/cmd.php?Clk=3734896
Regards,
Mark Strawderman
P.S. – If you want to develop faster sprinters, I recommend you check Complete Speed Training for Sprinters out here:
http://www.completespeedtraining.com/cmd.php?Clk=3734896
Posted 1 year, 8 months ago at 11:56 am. Add a comment
Leg Cramps: Prevention–Explore causes
Cramps are involuntary, painful and sustained muscle contractions. Camps that occur during exercise are similar to cramps that plague older people during sleep, but the circumstances in which they happen are quite different.
The cause of exercise-induced muscle cramps has not been determined. Dehydration is thought to be a factor. So is electrolyte imbalance. Electrolytes are things like sodium, potassium and bicarbonate. Some believe that calcium or magnesium deficiencies are involved.
A temporary reduction of blood flow to the cramping muscle is another explanation. Fatigue with depletion of the muscle’s glycogen is another theory. Glycogen is stored muscle sugar. A shotgun approach to prevention is the only way to find out what works for you. Stay hydrated. That means drink before and during play, even if you are not thirsty. Some, but not all, of the fluid can be from a sports drink. Sports drinks supply potassium, sodium and other minerals.
Treatment of a cramp is always intuitive. For a calf cramp, sit or lie down and extend the cramped leg. Stretch the calf muscles by pulling the front of the foot toward the shins. Massaging the cramped muscle relieves the spasm.
Before playing, stretch the leg muscles, especially the calf muscles. Stand on a curb or step with your heels projecting off the step. Rise as high as possible on your toes, then lower the heels below the level of the step as far as you can. Repeat the exercise 10 to 20 times.
Posted 1 year, 10 months ago at 9:30 pm. Add a comment
Last year the first annual Fairport Relay for Life had over
600 participants who raised over $80,000.00 for the American Cancer Society’s life saving mission!
The event was recognized as the top new event in the Eastern Division !!! GO FAIRPORT!!!
This year we are hoping to make it even bigger and better!!
The 2010 Relay for Life committee has set a goal of:
100 Teams
100 Survivors
and…
$100,000.00!!!!!!
WWW.RELAYFORLIFE.ORG/FAIRPORTNY
Wednesday, March 3rd is the official
KICKOFF to RELAY FOR LIFE 2010 at the Green Lantern Inn in Fairport.
Drop in between 6:00-9:00 pm to find out what Relay For Life  is all about,
Register your team, Join a team or just get more information about the event even if you are already registered.
A great time to decorate your LUMINARIA to honor a loved one or make a donation if you can’t participate.
REFRESHMENTS will be provided by the Green Lantern and there will be musical entertainment.
Come to see the newly renovated Parlor Rooms at the Green Lantern.
Posted 1 year, 11 months ago at 2:37 pm. Add a comment
CURRENT RESEARCH SHOWS…THERE ARE TWO WAYS TO IMPROVE RUNNING PERFORMANCE
The first, running efficiency, looks at the structure of the body and things like biomechanical efficiency of running technique, stride length and frequency [SR], and breathing rate, among others. Running efficiency is about improving running technique to gain higher mechanical force and power output for the same unit of energy. Running efficiency was covered in part I (December issue, 24-10) of this two part series on running with style.
The second major way to improve running performance is running economy. Running economy is the energy required to run at a given velocity. It’s measured as the amount of oxygen consumed per unit time or per unit distance. A well-designed study by Morgan and Craib (1992) found a clear relationship between elite runners and faster times due to superior economy. Other studies confirmed that oxygen consumption at a given running speed is less for world-class middle distance runners than for less successful middle distance runners (Margaria et al. 1963, Dill 1965, Kollias et al. 1967, Daniels and Oldridge 1971).
A runner with good running economy uses less oxygen to run at the same given pace as a less economical runner, enabling him to run longer and faster. He can race at a faster pace (i.e. exerting greater force) while processing the same amount of oxygen than a less economical runner, which will ultimately win him the race. As Dr. Jack Daniels puts it in his book, Daniel’s Running Formula, “Improved economy is a highly desirable result of training because the runner can now race at a faster speed than before without using more energy to do so”. Running economy and efficiency are closely intertwined. Biomechanical efficiency contributes a major part to running economy because efficient movement consumes less oxygen at a given running speed.
The Contribution of VO2 Max to Running Economy
If we look at the effect of VO2 max on running efficiency and economy and vice versa, we get a better idea of their interrelationship. A runner with a low VO2 max and good running efficiency will probably perform as well as one with a high VO2 max and poor running efficiency, all other things being equal. Thus high VO2 max plays a key role in running economy. For example, Dr. David Costill, in his book Inside Running: Basics of Sports Physiology, describes two runners, with VO2 max values of 60 ml/kg/min (Runner A) and 70 ml/kg/min (Runner B), who are asked to run at a six minute mile pace. Both runners would consume about 50 mls of oxygen per minute for each kilogram of body weight. But because of the difference in their aerobic capacities (60 vs. 70 ml/kg/min) the demands placed on their cardiovascular systems would be markedly different. Runner A would be working at 83% of his VO2 max, whereas runner B would only operate at 71% of his aerobic capacity. Runner B could sustain that pace for a longer period and feel less distress than runner A. This fractional use of aerobic capacity is an important indicator of running economy.
Ultimately, high VO2 max levels enable runners to use lower percentages of those levels to meet the aerobic energy demands of distance competition and avoid heavily taxing their oxygen transport systems. Thus a high VO2 max is of critical importance. Sadly, VO2 max levels are heavily (80%) genetically determined, so the less-gifted runner in this department has to look elsewhere to improve running performance—running efficiency.
What Does Research tell us about Running Economy?
The question that must be asked here is, how can we improve our running economy? Let’s look at what the scientific literature tells us about this topic.
More Training Miles = Better Running Economy
There is a trend among runners who train and race over longer distances towards a higher level of running economy, according to some research. Various studies (6, 7, 8, 9, 10) of trained middle distance and marathon runners show that marathoners are more efficient than the middle distance runners by 5% to 10% at a given pace, for example.
This has even been found with sub-elite runners (11, 12, 13). In general, runners who’ve been training for long periods of time (such as marathoners) are shown to have higher economy of running. This is due partly to reductions in pulmonary ventilation during sub-maximal exercise.
Muscle Fiber Typing and Running Economy
Muscle structure and composition clearly play a major role in running economy. Specifically, the higher the percentage of slow twitch muscle fibers a runner possesses, the more economical his running (14). Scientists’ eyebrows were raised from this study when marathon training was found to increase absolute power output by 50%, something that is not supposed to happen to slow twitch muscle. Clearly then, training significantly changes the muscle’s ability to contract and produce power.
The idea that endurance athletes who have trained longer become more efficient and more economical over time is illustrated by data (15) on Lance Armstrong, 6 times Tour de France champion. His muscular efficiency (and thus power production) improved 8% between ages 21 and 28. It’s believed his 3-6 hours of intense daily training stimulated changes in his muscle myosin type, perhaps from Type IIb muscle fibers to IIa. However, it should also be noted that Armstrong dropped 15lbs between 1992 and his first Tour de France victory, resulting in decreased resistance while riding and a 10% increase in power output, a result that almost surely catapulted him from an average rider to the best of the best.
Cycling studies (16) also give an interesting insight into how important muscle fiber type is to the economy of endurance athletes. It was discovered that the most economical cyclists have a high percentage of slow twitch (type I) muscle fibers in their vastus lateralis muscle. We would certainly expect this to be the same with runners because of the similarity of motion and endurance nature of both sports.
Respiration Muscles and Running Economy
Training is largely concerned with decreasing the energy and oxygen costs of the breathing muscles; the diaphragm, intercostals and abdominals. These muscles can account for 11% of total oxygen consumed during heavy exercise and up to 15% of cardiac output. Training also increases the glycogen stores in the respiratory muscles, providing energy for longer running efforts.
What other training factors might contribute to improved running economy? Apart from an efficient running technique, improved pulmonary ventilation, an abundance of type I muscle fibers, and running for many years, there appear to be three other promising factors: interval training, strength training and stretching—and their effects are surprising.
Interval Training and Running Economy
The effect of high-intensity interval training on running economy has been examined (17) with promising results. Various studies of interval training at intensities ranging from 93% to 106% of VO2 max are linked to improvement in running economy. Likewise, a French study (18) found that four weeks of interval training at 100% of VO2 max increased running economy 6%.
The Effects of Strength Training on Running Economy
Exercise scientists have long suspected that strength training improves running economy by improving core body stability during the running action. Thus less energy would be required to correct inappropriate movements such as erratic side-to-side trunk sway. Strength training also enables runners to sustain a given pace with lower energy cost.
A study (19) at the University of Illinois took nine men, non-runners, through a 10-week leg-strengthening program of squats, knee flexion, knee extension, leg press, calf raises, and dead lifts. There was no running or cycling in the training program. As one would expect leg strength increased dramatically by 38% to 50% depending on the leg exercise.
The participants’ oxygen consumption changed only slightly (4% for cycling, 0% for running) yet their cycling times to exhaustion increased from 278 seconds to 407 seconds (47% improvement) and running from 291 seconds to 325 (12% improvement).
Since lactate tolerance was not improved in the subjects, the only factor remaining to account for these dramatic improvements was economy. Since the leg muscles were much stronger, fewer leg muscle cells were required to pedal at the submax VO2 intensity, saving energy and enhancing economy.
A follow-up study (20) by Hickson, this time using runners and cyclist, found similar results. Cycling time increased from 71 to 85 minutes (20%) and 10K times improved from 42:27 to 41:43 (2% improvement). Although the running improvement was not statistically significant, the researchers were still able to conclude that strength training can boost performances of runners, notably running economy.
A Finnish study (21) found that a 9-week combined explosive-strength and endurance training resulted in lower 5K times by 3% and improved running economy by a staggering 8.1%. The researchers of this study attributed the improvements to improved neuromuscular benefits.
A nicely designed study (22) on female distance runners had them perform weight training for 10 weeks in addition to their standard running programs.
Their pulse rate dropped from 187 beats/minute to 183 beats/minute while running at 6:30 mile pace. This translates into being able to run at a 6:17 mile pace at the same effort as the previous 6:30 pace. Thus can be extrapolated to an improvement of 80 seconds over a 10K. And in fact, all the weight-training women who raced after this study reported improvements in race times from the 5K to the half marathon.
To help hone in on what type of strength training is most effective to improve running economy, researchers in Brazil (23) had two groups of well-trained runners do heavy weight training or explosive training for 4 weeks. The heavy weight-training group improved running economy but not the explosive training group.
Plyometrics and Running Economy
Even plyometrics have been shown to improve running economy, according to an Australian study (24) by Spurrs et al. A six-week program of explosive drills (with a total of 15 workouts) improved running economy from 4% to 7% and reduced 3K running times by almost 3%.
Hill Training and Running Economy
A Swedish study (25) involved 11 marathon runners who added a different kind of strength training, hill workouts, to their training for 12 weeks. They improved their running economy by 3%, equating to a significant decrease in racing times from the 5K up. The uphill running enabled the leg musculature to contract with greater force, thus improving efficiency and economy.
Tapering and Running Economy
And lest we forget the importance of the tapering period before major races, one study (26) stands as a great reminder.When training was reduced over 7 days, but included a with a high-intensity interval workout of 400meters, 5K times dropped by 3% and running economy by 6% in a group of well-trained endurance runners.
How Does Strength Training Improve Running Economy?
The evidence in favor of strength and explosive training improving running economy is overwhelming. How then, could strength training improve running economy? Here are four plausible theories.
1. Improved Core Stability
It’s feasible that the strength trained runner’s more stable body causes a decrease in unnecessary motion while running, thus requiring less oxygen.
2. Increased Tensile Strength of Muscle Tissue
The increased tensile strength of muscle tissue in runners’ leg muscles enables fewer muscle fibers to be activated during running, lowering the oxygen demand of the legs.
3. Increased Storage and Release of Elastic Energy
Closely related to (2) is the idea that increased strength of muscle and tendon tissue enables it to store more elastic energy, producing a faster rebound (or energy recoil) off the ground with every foot strike, in turn causing faster running.
4. Improved Neuromuscular Coordination
An equally plausible theory is that strength training improves muscular coordination via the nervous system, allowing more efficient forward movement for each energy unit expended.
The Effects of Flexibility on Running Economy
Several recent studies show that increased flexibility is correlated with decreased running economy. That’s right—the less flexible a runner, the better his running economy! The studies suggest that runners with tight and limited flexibility in the trunk have the best running economy at every test speed.
A study (27) at Nebraska Wesleyan University found exactly this: less flexible runners tend to be more economical, while identical results were found in another study (28) at the University of North Carolina—runners with less flexibility in hips and trunk demonstrated more economy.
Yet another study (29) by Jones at Manchester Metropolitan University, England, found identical results. Likewise another study (30) at the University of Lethbridge, England, found that a group of stretching runners failed to improve their running economy.
Other studies (30) conclude that inflexibility of the Achilles tendon and calf muscle complex results in a greater relative stretch of tight muscles and tendons, storing more elastic energy for the recoil phase. This reduces the work of the muscles. Physiology studies show that the elastic recoil of muscle and tendons contributes 25% to 40% of the energy necessary for movement in maximally stretched muscle, so the “elastic energy recoil” theory would seem to have some merit.
The perturbing results of the anti-stretching papers all fly in the face of what stretching evangelists have been preaching since the beginning of the running boom. Do your stretching, they’ve said, or you’ll get injured and won’t run as fast. But perhaps tight muscles reduce energy expenditure by enhancing the elastic energy storage and return in muscles and tendons. More than a few researchers now believe that tight leg, hips, and trunk musculature may increase the storage and return of muscle energy, providing greater and faster bounce off the running surface while minimizing the need for muscle stabilizing activity of the core.
How Do we Improve Running Economy?
All this information leaves us questioning the necessity of stretching and the opposite with heavy or explosive strength training. The inclusion of stretching and exclusion of resistance training have been sacred beliefs in the temple of running since the beginning of running time. To preach the opposite would still be considered heresy in some circles.
Where do I stand on these issues? Perhaps it’s time we cut back on the stretching and boosted the strength training a bit more. Fortunately, other training icons of the running world such as interval training, tapering and the superior efficiency of marathoners still stand fast against the onslaught of research by the bright young minds in universities around the world.
But don’t be surprised when more of what we hold to be solid and true in running lore is challenged and left in the dust.
Very best regards,
Teressa
Posted 1 year, 11 months ago at 2:27 pm. Add a comment
Dear Dr. Donahue:
I need help. I’ve been training hard for more than a year. At first, I made big gains quickly. For the past three months, I’ve been stuck in one place. I am not improving. I think I might even been losing some ground. What’s gone wrong, and how can I get out of this rut?
Answer:
Every exerciser [and runner] reaches a plateau where it seems all progress stops.
Don’t feel that you are stuck there forever.
In the early stages of training, progress is rapid. That’s because muscles and brain are working together. The brain recruits muscle fibers that were previously unused. Bringing those fibers into action speeds progress. You’re not actually building muscle size. That takes time. Furthermore, the body learns how to do things more efficiently, another spur to progress. Don’t compare the early days of exercise with the later days. In the later days, you are actually building muscle strength and size.
- If you are regressing, take a break.
- Regression indicates that you’re overdoing and you need a rest.
- If you’re not losing ground but not gaining ground, then you make some changes in your program.
- You’re spending too much time doing the same exercises in the same way.
- You have to challenge your body with a new routine.
- If you don’t know how to go about this, visit your local library.
- You’ll find many books on exercise techniques that will help you develop a whole new program.
- Change the sequence of your exercises.
- If you’ve been exercising your lower body first, put those exercises toward the end of your sessions.
- Change the speed of your exercises.
- Change the number of repetitions.
- Change the amount of weight you lift.
- Change the rest time between exercises.
By “change,” I mean either increase or decrease what you’re doing.
Comment:
This article appeared in the newspaper recently, and what caught my attention was the similarity that exists between one type of exercise and another—running in this case—no difference really when you actually think about the physiological processes involved with adaptation, improvement and reassessment.
I believe if an athlete keeps a daily running log, the assessment can be methodically evaluated, and a plan or approach can be efficiently put in place. In any event, if the athlete is training for a consistent period of time, say for five to six weeks, a fairly rapid rise in the training effect, fitness, can be had. Depending on the stress load–how much running, what kind of intervals, Repeats, Tempo, rest intervals, illness, work or school deadlines, or even races–the athlete is under, that improvement often times is incremental or at least a plateau-effect might be taking place. Also, you may be impatient, expecting too much too soon.
If any of those stress loads can be altered, the progress can be upward again. Ergo, it is important to have a tool [running log] to evaluate what you are doing and how you are doing it so your progress or lack thereof, can be scientifically examined.
A couple of devices are usually in place to evaluate progress—and they may be hit or miss at best. Often times, athletes will judge how “easy” a workout is and say, “I am improving because I did this workout earlier, and now it seems easier than before.” The problem with this kind of “evaluation” is that other factors can and often are interfering with the results. For instance, the weather– humidity, heat, cold, wind, even elevation–or training partners can make all the difference. What now seems easier, or harder, could really be the difference in circumstance. One time in cross country, our runners felt they really improved significantly in one week’s time because their 5K times on the same course were so much better from one week to the next. On the whole the team improved 12 seconds, but in reality, the only difference was that the grass was much shorter the 2nd time on the course!
The other “evaluation technique” used is race-time improvement, but that too is misleading. It might be the circumstances are different, maybe more competition, the track itself, the weather, what was done in the days preceding the “race,” illness, or injury. All kinds of circumstances may interfere with a precise evaluation of progress. In the end, it comes back to the log, and for this reason, keeping a daily log is an athletes’ best friend. Remember that the next time you are wondering why you are not improving, or in the circumstance you ran the race of your life, you immediately begin thinking, “how can I repeat this effort?” Your log will give you all the answers, and that only depends on what you wrote, how detailed you were, and whether you go back and read it again.
Posted 1 year, 11 months ago at 10:45 pm. Add a comment
