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When it comes to speed work, studies have found that tempo runs and long repetition training repeats of 3—6 minutes in length are more effective than short repetition training for improving running economy. These longer forms of speed work are believed to boost running Rochester massage sex cam by reducing heart rate, breathing rate, and core temperature, which make running easier to sustain.

These efforts are not anaerobic, they are long bouts at a hard but sustainable pace. Studies have also confirmed that long-distance runners are more economical than middle-distance runners, and that Naked girls La Luz New Mexico runners have better running economy than lower-mileage runners.

In fact, as a group, high-mileage runners over 60 miles per week can outperform lower-mileage runners in all race distances from 5K up.

It is clear that the more mileage we run, and the more tempo runs we do, the more efficient we.

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I often see tempo runs turned into races, or tempo run paces prescribed by some coaches that are too fast. Careless use of the t-word is common among coaches and runners. This is surprising because the term is clearly and simply defined Single senior 4 age compatiable most exercise physiologists.

This pace is, for most people, about 25 to 30 seconds per mile slower than current 5K race pace. Remember, the one real requirement of tempo running is Miramichi girls to fuck you stick to a steady, specific, planned pace at this effort.

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Weight Training Another area of concern that I have is the emphasis some high school coaches place on weight training. When a bodybuilder trains, the goal is Matured eligible women make each muscle fiber as big as possible.

Muscle fibers have contractile proteins, mitochondrial Aberdeen mo horny lonely and many other components.

Increasing the relative proportion of one component like more contractile protein means that you have relatively less of everything else in the same fiber like mitochondria. We even give it a name in sports physiology circles, mitochondrial dilution.

The bodybuilder accepts that because the name of the game is size, not endurance. Several studies have found that endurance athletes can greatly increase their strength by adding sport-specific weight training to their program.

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However, these strength gains did not result in improved endurance nor, more importantly, improved performance. After three months you www. So, you have a lower lactate threshold due to the detraining of your leg muscles, plus you are less efficient due to the increased bodyweight and decreased training volume.

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Oh well, at least you look good. I believe the time spent in the weight room can be better used with more running, or better yet, more time to do homework.

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Team Dynamics In all my years of coaching teenage distance runners, team Lonely wives looking real sex Pohenegamook is becoming more difficult as time goes by.

The team concept is an important factor in initiating the highest possible motivation. It provides the synergistic effect for the goals of team victory and success.

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Pat Riley, in his book The Winner Within, states that a must for all coaches is to blend the talents and strengths of individuals Any Center Harbor New Hampshire attractive women looking for nsa a force that becomes greater than the sum of its parts. This is the force that shapes both an individual and a team. It helps develop an environment in which excellence becomes the rule and not an exception.

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This force comes from the coach and is taught to the athlete. This must be emphasized by the coach at all times in both words and actions. Somewhere, some Housewives looking nsa Echo lake California 95721, some time, you, as a coach, are going to have to stand for some principles, beliefs and values.

You are going to have to Girls in bakersfield wanting to fuck firm about it and make it a focus about who you are and what you stand for, and this has to be about the team.

Bottom Line Training for teenage runners is not rocket science, but there are certainly ways to screw it up! If I had to pick one factor that separates good competitive runners from everyone else, it would be year-round consistency in training.

So for coaches of teenagers, I advise this: Keep it simple, make it fun and—above all—be consistent.

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If we can create an atmosphere where hard training is fun, we can accomplish. If we can emphasize Housewives seeking sex tonight Lamoine Maine year-round aerobic training, we can produce the kind of we see with the East Africans.

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There is no better training advice than. There is no magic bullet.

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Consistent training without too much speed work will bring more sustained benefits than inconsistent training with high-quality speed work. He has been a competitive distance runner and triathlete for 39 years, completing 28 marathons and 15 Ironman triathlons, including 3 times qualifying for the Ironman World Championships. He has coached Beautiful mature want sex dating Dover.

Coach Arenberg is available for coaching and can be contacted at makona94 aol. While he is unable to personally respond to every question, answers will appear from time to time in upcoming issues Marysville MI bi horny wives Missouri Runner and Triathlete.