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Tips from Coach Rod – Getting Started With Roadrunners

The LA Roadrunners Marathon Training Program started Saturday, September 11th with the orientation and introduction to the 27 week program.

Last Saturday, September 18th we had our first training run, 3 miles for the Beginner and Intermediate runners, and 8 miles for our Advanced group.  Now that we are off and “running”, I want to review the philosophy behind our 1st phase of training.

LA Roadrunner Training – Phase 1
(weeks 1 through 14)

The first phase of the LA Roadrunners training is “endurance/aerobic” development.(That’s Money in the Bank)

Aerobic exercise is physical exercise that intends to improve the oxygen system.  Aerobic means “with oxygen”, and refers to the use of oxygen in the body’s energy-generating process. Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity for extended periods of time. In a running context this means that you aren’t breathing hard and your muscles are getting the necessary oxygen to continue to work well. Most training should be done aerobically (unless you’re a sprinter).

Think of aerobic running as your “home or foundation base”, the place where you feel most comfortable, and also somewhere you come back to when things are not going well, through stress, emotional, or physical exhaustion.  As the miles build up in volume and distance, we increase the capacity of both the heart and the lungs for effort, and we build endurance to our muscular-skeletal system as well.     

Aerobic training is considered the TRAINING for all other training.  There is no argument, the greatest gain for our runners is made during the Aerobic phase of the Training Schedule.

When I say “train your training’ it means to do your training as it is set in the schedule, just as it reads. (it’s very important in the aerobic phase)

If your ‘race your training’ you will not be able to increase your pace when we begin to train at our ‘Goal Pace’ which is the estimated time for running the marathon (I’m sure most of you have all set a Goal finish time for the LA Marathon), If you train too fast or too hard in the first 14 weeks you will not have developed the aerobic base of endurance and this will be because you will be constantly tired from training too hard .

I want you to ‘ Train your Training’ .

It’s not too late to join us!  See you Saturday for our next ‘Training’ Run.

Don’t forget to smile.

Rod

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SUNDAY, MARCH 9, 2014