Monthly Archives: February 2018

3 mile run

   

Coming back from a injury sucks.

I have been hurt for two weks and unable to run. About 3 weeks ago I decided to turn a easy 3 mile run into a hard run and hurt myslef. This was just dumb not warming up before the workout and running hard on a easy day.

I hurt my gluteus maximus.

Yes! This injury has kept me from running and delay my training. I had the same injury about two years ago with a IT band injury that cost me about 5 weeks of training. I pay for this in the marathon race this was the only year I did not PR in the derby festival marathon.

Monday comeback day:

I was happy to just get out and run some miles on Monday 12, 2018. Man! I love to run and this has became mylife. With no girlfriend I have made running my girlfriend. Please don’t judge me! The injury is still there and hurt after about a mile of running. I would say my body is  about 70 percent heal.

My Race is April 28, 2018:

The good news is that I still have time and this injury didn’t happen 30 days before the race. The bad news is I don’t know if I have a enough miles to break 3hrs in April. This is my goal after BQing last year. I have a strong base beacuse of running all year round.

Sub 3 Challenge:

Yes! This is not easy for a person like me that works two jobs and don’t run 50 miles a weeek. My PR is 3hrs 8 min so I am in the ballpark! This would feel so good to break 3 in April. I am going to focus more on the non- runnning things like mental training, fueling, strength training.  I will just have to trust my running base and focus on the faster workouts and 18 and 20 mile long runs. If you have any tips for me plaese leave a comment on my blog.

Running Physiology 101

Learning how to become a better runner through Revo2lution Running Certification program. I am studying to become a certified running coach and would like to share my study notes.

I hope to share all of my notes on this blog for a while to help any runner become more knowledgeable in running for performance. If you are study for this exam than you have acess right now to my study notes.

How running energy is produced:

There are 3 types of energy system for the body. The first system is ATP- adenosine triphospate this is a compound consisting of an adenosine molecule bonded. We only have a limited supply of this energy and the ATP needs to be resynthesize before it can create more.

ATP-CP the quickest way to resynthesize  this energy system and is used for all out sprinting. The ATP-CP is anaerobic means it don’t need oxygen to work.

Anaerobic Glycolysis is the second energy system and the predomiant.

This system is good for all out running 30 sec to 2 min and the second fastes way to resynthesize ATP. Very little energy is produced through this pathway we depended on this system to run fast. We depend on this system when oxygen is not supplied faster enough to meet out muscles for ATP.

Aerobic System is the Thrid and the slowest way to resynthesize the ATP.

This system unlike the other two is oxygen dependent and is the most complex of the 3 systems. This systme is good for runs longer then 2 min 800/Marathons.  The more we developed this system the faster of a runner we become. Marathon running is 99 percent aerobic.

All 3 system is needed to run.

Marathon runners we used the aerobic system more then any other system.