Nutrition plan long distance runner,top workout supplement stacks uk,work visa usa quota hunts - Good Point

26.04.2015, admin  
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Regardless of your race distance, there’s probably a long run penciled somewhere into your weekly training schedule.
As an athlete and coach for the Boston-based Quantitative Triathlon Training Systems, Wheeler and his colleagues employ a unique approach to run training, capping an athlete’s single longest run for an Ironman at two-and-a-half hours, regardless of his or her ability level.
In an effort to keep the quality of the long-run days high and instances of injury to a minimum, the coaches of QT2 Systems de-emphasize a single weekly long run in favor of a non-traditional “split” long run that is used throughout the training cycle. There’s more than one way to get to the finish line, however, as Will Kirousis and Jason Gootman of Tri-Hard Endurance Sports Coaching will tell you. Differing from the QT2 philosophy of run training based around a single long run of up to two-and-a-half hours or split runs totaling up to three hours, Kirousis and Gootman prefer to assign their athletes’ long runs in mileage rather than minutes, citing the confidence of being able to complete a percentage of the marathon distance in training as a key factor in an athlete’s success on race day. Stepping down in distance presents a dilemma of a different sort with regard to the length of long runs, as many athletes training for an Olympic-distance or half-Ironman event are easily able to complete the distance.
For Wheeler and the athletes of QT2, when someone drops down in distance, the length of the long run changes, but the basic principles of training remain the same.
Gootman believes that when preparing for a 70.3 or an Olympic-distance event, an athlete can—and should—run a greater percentage of the race distance in training. At the Olympic distance, Gootman says the length of the long run depends largely on the athlete’s ability level, as the physiological demands differ depending on how fast you’re running. No matter the distance of your race or the training philosophy you choose to follow, the overarching answer to the question of long-run distance is that it should be far enough that you’re confident you can complete the distance, but not so far that you’re not able to go the distance on race day. It’s not always comfortable or convenient to carry water during your run, but your performance will greatly improve if you stay hydrated.

My first marathon experience was in very challenging conditions (45 degrees and pouring rain!) and it made all the difference in the world to have my friends and family there to cheer me on along the way.
This is the question that troubles most triathletes when it comes time to plan the long run in their training program. How long you should go depends largely on the distance of your primary race, as well as whom you ask.
For more experienced, higher-volume athletes, that means two 90-minute runs in a given day, with the second run preceded by an easy 60-minute bike ride. But just because you can run six miles in your sleep or knock off 13 miles on any given weekend, should you? The emphasis isn’t on completing a certain percentage of the race distance during your longest run in training, but instead centers on the accumulation of overall running volume, with the amount dependent on the ability and durability of the athlete.
The physical demands and risk of injury aren’t as great compared to the Ironman, he says, and knowing you can complete the distance gives you confidence on race day, regardless of your ability level. I recommend training yourself to drink water on your shorter runs so that it becomes automatic during long runs. If you test things out early on in your training, you won’t be left scrambling during your twenty milers.
Make sure you have a healthy meal ready to go for your post-meal run so that you don’t just snack on the first salty thing in sight.
It’s a great test of mental and physical strength, and it will take your running to the next level.

Wheeler says that by splitting the long run into shorter segments with a few hours of recovery in between, athletes are better able to practice running with good form, as well as prime their bodies for the physical and nutritional demands of an all-day event.
In addition to planning your training runs, you will also need to think about hydration, nutrition and recovery. Experts recommend 7-10 ounces every 20 minutes (that’s at least 2 liters for a 3 hour run!). It helps to find out what they’ll be serving at the race, but keep in mind that it might not work for you. While there are many different training theories, I have compiled a few basic tips that I wish I had followed when I trained for my first marathon.
I was a skeptic at first, but they feel awesome on sore calves and they will help your legs feel fresh the next day. A running group and coach would have made the experience much more enjoyable and I would have had a more reliable source of information for all of my questions.

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