Marathon training programs typically rely on several things: A lot of miles, long runs, threshold runs, and a small amount of speed work. The accumulation of miles is designed to develop the aerobic energy system and among other things, get you used to running. The long run is typically what most programs are built around. They are designed to force your body to adapt to long distance efforts, further develop the aerobic energy system, force the body to use more body fat rather than glycogen for energy, and prepare your body to go 26.2 miles. Threshold runs are run at a "comfortably hard" pace and are designed to raise your lactate threshold so you can hold speed for longer durations. Finally, speed work is designed to increase efficiency in movement, enhance lactic acid buffering, and improve "fast twitch" muscle fibers.
Normally, the most important workout is the long run because it most closely simulates the marathon. The least important for most people (except the most experienced runners), is speed work because there is both an increased risk of injury and the conditioning element is of minimal utility for most marathoners. Ideally, you have all of these elements in your training plan. Unfortunately, life is seldom ideal.
Sunday, August 28, 2011
Friday, August 26, 2011
Welcome to Ninja-Robics
Welcome to Ninja-Robics your source for physical training advice and discussion from an extraoridnarily physically average human. Posts will be coming soon and maybe a little research, some pictures, a video or two, and a whole lot of ranting.
A little about me before we get started. I'm 27 about 5'7 and weighing in at around 160lbs soaking wet. I'm not a particularly gifted athlete. I'm relatively average and flawed in many ways. Exercising is what I love to do and over a period of about eight years I have managed some modest numbers in the weight room. A dead lift of 445lbs and a bench press of about 275. I've ran a number of road races including a full marathon and I'm always looking to improve.
More importantly I've done some research, taken some classes in exercise, nutrition, and physiology, and I'm continuously looking to learn more and try more.
I'm not a doctor or certified anything, so my advice on training or nutrition shouldn't be taken as the word of god just what has worked for me and what I have seen work for others. If you have any health concerns talk to a doctor or a physical therapist or someone other than me.
So, I'm really tired of talking about me. Posts will be coming.
A little about me before we get started. I'm 27 about 5'7 and weighing in at around 160lbs soaking wet. I'm not a particularly gifted athlete. I'm relatively average and flawed in many ways. Exercising is what I love to do and over a period of about eight years I have managed some modest numbers in the weight room. A dead lift of 445lbs and a bench press of about 275. I've ran a number of road races including a full marathon and I'm always looking to improve.
More importantly I've done some research, taken some classes in exercise, nutrition, and physiology, and I'm continuously looking to learn more and try more.
I'm not a doctor or certified anything, so my advice on training or nutrition shouldn't be taken as the word of god just what has worked for me and what I have seen work for others. If you have any health concerns talk to a doctor or a physical therapist or someone other than me.
So, I'm really tired of talking about me. Posts will be coming.
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