Coaches Desk – Fueling

Posted by on Aug 17, 2014 in Coaches Desk, Coaches Desk, Training & Racing | Comments Off

As muscles contract, energy is provided to support the action. The body has different sources of energy: glycogen, carbohydrate, fat and protein. The difference between each source is how difficult is to convert it from its state into energy supplied to the muscle.

From a long distance running point of view we focus on carbohydrates and fat.

Scientific studies show that the amount of energy stored as carbohydrates in your body will allow you to run about 2 hours unless you replenish (this is the main driver of the “wall”). This is the reason why if you are training to run a marathon you will have to get used to fueling during your run.

The average amount of carbohydrates required to replenish per hour is between 30 and 60 gr. There are several options in the market with carbohydrates built into gels, sport drinks, etc. All these options have in common that the energy is slowly released, so you should not confused this products with the fast delivery of energy coming from a candy or chocolate cookies (sugar).

Finally, the amount of carbohydrates that your body can adsorb is limited.
You should always take your gel with WATER. You should never take gels with energy drinks as the carbohydrates they have may create GI issues.

Note: What is the deal with Fat?

During the last couple of years there has been a shift to train your body to “run of fat”. The energy available as fat in your body is larger (multiple times) than the one stored as glycogen so running on fat will require you to ingest less energy through your run. This is a good idea due to the GI issues that usually happen when trying to digest a gel at mile 20.
On the other hand, the conversion of fat to energy is slower, so if you want to run your marathon at a fast pace, your body will favor carbohydrates. In any case, training to run on fat (running slow) is a good idea as you can consume less carbs and lose weight if that is your objective, but reaching your best performance (on a marathon) running on fat is highly unlikely

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Coaches Desk – The Week Ahead – 8/18-8/24

Posted by on Aug 17, 2014 in Coaches Desk, Coaches Desk, Training & Racing | Comments Off

Running Form Clinics This Week by Fleet Feet!!!

Fleet Feet and Newton Shoes will be conducting our third Running Form Clinic this Tuesday 7 PM at Coles Crossing Community Center!!

Why should you consider going?

This year we have invited several of our experienced sponsors to provide their insight on proper running form. Each of them specializes in a different aspect that impacts how you run. You will get the most benefit by attending to all of them as in running the different is in small details!!

Milestone Training Plan

Weeks to go: 10 to ” Houston Half Marathon & Relay”
Weeks to go: 17 to BCS Full

We start to work on your speed by introducing strides on the Tuesday run. Strides are 6-10 short bursts of swift running, up to 150 meters on the track (3/8 of a lap, starting at the apex of the turn or the middle of the straightaway) or .10 miles on the road. In the first 20-40 meters, accelerate from conversational pace to near-sprint pace, spend 40-80 meters at near-sprint, then decelerate back to conversational pace. Allow full recovery: strides are for working on your coordination, not anaerobic fitness.

Use the strides to improve your running form: check your cadence (count it , is it close to 180?), keep your arms relaxed and do not cross them, are you over-striding?

How do you structure your Tuesday workout?
Do 30-40 min at CP. Follow with 5 minutes of form drills  and start strides.

Progression Group Plan

You have done a number of races, you want to increase your speed but you are not up to the mileage of the Advanced Training Plan….Come and join Eric Pearson who will be leading a group of runners like you!!

Advanced Marathon Training Plan

Weeks to go: 17

This week only has 12 miles on Saturday and there is a reason for that, it is a recovery week!! The total mileage of the week is that same as last, but the shortest Saturday run will allow you to recover before starting the next mesocycle.
So, if you feel like running 16 miles, take a break and run 12, the best of the program is still ahead!!

Have a great week!!!

Your coaches

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Coaches Desk – The Week Ahead – 8/11-8/17

Posted by on Aug 10, 2014 in Uncategorized | Comments Off

Running Form Clinics This Week by ProCare Chiropractic & Sport Therapy!!!

Jonathan R Gingell DC, ART will be conducting our second Running Form Clinic this Tuesday 7 PM at Coles Crossing Community Center!!

Why should you consider going?

This year we have invited several of our experienced sponsors to provide their insight on proper running form. Each of them specializes in a different aspect that impacts how you run. You will get the most benefit by attending to all of them as in running the different is in small details!!

Milestone Training Plan

Weeks to go: 11 to ” Houston Half Marathon & Relay”
Weeks to go: 18 to BCS Full

We keep it simple, keep building miles on your legs, have a good “conversation pace” with your fellow runners. If you go to the Running Form Clinic focus on your arm position and your stride. It will feel strange at the beginning, but remember that you are teaching your body to run differently

Progression Group Plan

You have done a number of races, you want to increase your speed but you are not up to the mileage of the Advanced Training Plan….Come and join Eric Pearson who will be leading a group of runners like you!!

Advanced Marathon Training Plan

Weeks to go: 18

We move to 4 days a week running, take it easy on Friday. As we start introducing tempo-style workout on Thursday, start playing with your marathon pace, there are several weeks for tuning  it, but you need to start working on getting your running mechanics right.

Have a great week!!!

Your coaches

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Coaches Desk – The Week Ahead – 8/4-8/10

Posted by on Aug 3, 2014 in Coaches Desk, Training & Racing | Comments Off

Running Form Clinics Start This Week!!!

All, come and join our first Form Clinic conducted by CrossFit Cypress this Tuesday 5 @ 7PM in Coles Crossing Community Center. Scott Basinger will be conducting it!!

Why should you consider going?

A proper running form will prevent a lot of pain and issues as you progress toward longer distance running. Also, your recovery will be faster. While each person have a specific natural running form, over the years we learned bad running habits. Come and learn key recommendations from  our instructors.

Milestone Training Plan

Weeks to go: 19

We keep it simple, keep building miles on your legs, have a good “conversation pace” with your fellow runners. If you go to the Running Form Clinic focus on your arm position and your stride. It will feel strange at the beginning, but remember that you are teaching your body to run differently

Progression Group Plan

You have done a number of races, you want to increase your speed but you are not up to the mileage of the Advanced Training Plan….Come and join Eric Pearson who will be leading a group of runners like you!!

This Tuesday August 5th @ 5 AM in the track he will be working with you to establish a baseline pace that you can monitor through your training.

Advanced Marathon Training Plan

Weeks to go: 19

Fartlek gets longer with a max 7 minute interval (you may be doing a mile or more so watch your pace!). Also, on Thursday we start training on your Marathon Pace. Next Sunday 18 miles!

Have a great week!!!

Your coaches

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Coaches Desk – The Week Ahead – 7/28-8/3

Posted by on Jul 27, 2014 in Coaches Desk, Coaches Desk, Training & Racing | Comments Off

Milestone Training Plan

Weeks to go: 20

You are in the most important part of the program: Base Building.  By following up the weekly runs at CP, you will be developing your muscles and cardiovascular system.  It is extremely important that you have patience on this part of the training. Your cardiovascular system will adapt faster than your muscles, you will feel better and more energetic within a couple of weeks. Your muscles, on the other hand, will take longer to adapt.  Do not increase mileage beyond what we have in the program, as doing so will increase your risk of injury.  You will see the Advanced Training group running much more mileage, but keep in mind, that group started 4 weeks earlier and its members were already running 30 miles per week when the program started.

You have 20 weeks to go!! Run at conversation pace (CP) and chat with other runners, enjoy the social aspect of CRC runs!!

Advanced Marathon Training Plan

Weeks to go: 20

This week we introduce Fartlek on Tuesday workout as we progress on our speed work ramp-up. As the training plan indicates, do a 15-minute warmup at CP and then start the interval run. The speed section of a Fartlek should not be an all-out effort, but have a goal of reaching your 2K to 5K race pace. Depending how you feel, during the slow minute adjust your speed staying between conversation and marathon pace.

As a reminder, the program you are following does not shift from one focus to the next one, but instead is a buildup. Provided you have time, do some running form exercises before doing Fartlek, as this will allow you to keep strengthening the muscles that give you stability.

Have a great week!!!

Your coaches

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Coaches Desk – The Week Ahead – 7/21-7/27

Posted by on Jul 15, 2014 in Coaches Desk, Training & Racing | Comments Off

Advanced Marathon Training Plan

Weeks to go: 21

We keep focusing on building our base (see below stability exercises that are great to complement this part of the program!). For those of you that are just starting the program, “CP” means conversation pace. It is critical that you build endurance first without risking injuries, we are 22 weeks from BCS marathon, so we are not in a hurry for speed.

If you have already been doing speedwork, try to focus on it from a “variety & fun” point if view. Also remember, Houston heat will take a toll on your recovery. Contrary to what people believe, speed work has a higher risk of creating a heat stroke than a 2 hour long run at CP.

On our Tuesday workout, we keep working on Strides and Form Drills. The two of them go well together, as form will typically improve with speed (heel striking is less prevalent when trying to run fast).
You should plan for the following:

  • Do 45 minutes of CP.  Use this opportunity to count your cadence.  Count the strides are you taking in 10 seconds and then multiply by 6
  • Next, look for a 100 meters / yard straight path or track and perform a set of running drills (next 4 steps).
  • Run the full length of the 100 meters, increasing speed progressively.
  • You should reach your top speed the last third of the length
  • As you increase speed focus on your form ( arms position, looking ahead instead of down, mid to front foot stride, cadence)
  • Do another drill and repeat

Cadence:

As you do your easy runs and long runs, does your cadence increase? This will usually require shortening your stride, try to experiment early on during the season so you get your new running form ready for the marathon.

Drills:

You can find a number of good drills in the following youtube video: http://www.youtube.com/watch?v=mAiAvupFT6g

 

Stability exercises:

Having a proper running form requires strengthening the muscles that provide stability during your run.
Look that the following video where Sally McRae (Ultramarathon runner) introduces
the Single-Leg Squat ‘n’ Reach Exercise
You can find another series of excellent exercises to do on your easy running days at Myrtl Routine

 

Milestone Training Plan

Not Started

Just because the plan has not started does not mean that you cannot run with us!!!!
Join us for Tuesday workout at the Track.  Andy and Teresa will keep you busy!!!

If you cannot join us at the track, then try to run twice a week 30-45 min CP!! and try to work on your stability muscles, this will get you ready for a more efficient running season:

Look that the following video where Sally McRae (Ultramarathon runner) introduces the Single-Leg Squat ‘n’ Reach Exercise
You can find another series of excellent exercises to do on your easy running days at Myrtl Routine

Have a great week!!!

Your coaches

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GET READY…Registration set to begin

Posted by on Jun 30, 2014 in Registration | Comments Off

The moment we have all been waiting for is almost here!  The 2014-15 season is ready to kick off with a BANG!! Click here to register for the best running club around! 

2014-2015 Season Details
Dates: July 1, 2014 – June 30, 2015
Cost: $65 registration fee 
Races: Cypress Running Club will provide training plans to prepare members for races in fall, winter and spring. Details will be provided on the Training Plans & Races page. Members are not limited to a fixed number of training plans or races during the season.

Member Benefits:

  • Awesome goodie bag including Cypress Running Club logo tech shirt, safety blinkie lights for early morning runs, and many more surprises!
  • 10% discount at Fleet Feet Sports
  • Race support – organized carpools (including a chartered bus to B/CS races in December!) cheer stations, and post-race gatherings
  • Saturday morning seminars
  • Free running form and technique clinics
  • Hydration support on Saturdays during the training season
  • Discount registration codes for some local races
  • Training plans designed by certified coaches
  • Access to experienced running advice and mentorship
  • Social events throughout the year – some family-friendly, some adult-only
  • Membership with Road Runners Club of America
  • Great running with a fun group of people who share a passion for the sport
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