Mommy Marathon Week 11
I hope your training is going well! I had a blast boating in Lake Powell. I could definitely see the benefits of my training- water skiing is a lot easier if you are fit and strong! I hope that you are beginning to see some of the benefits of your training. Can you see some cardiovascular benefits? Can you feel some muscular benefits?
There are four other components that combine to form a great distance runner. The 6 primary components to distance running as described by Jack Daniels (PHD and running coach) are:
- Cardiovascular System
- Muscular System
- Lactate threshold
- Aerobic capacity (VO2 max)
- Economy of running
WHY DOES THE MOMMY MARATHON INCLUDE A WEEKLY TEMPO RUN?
Today we will discuss what lactate threshold is. You may have been heard of “lactic acid”. Most people refer to lactic acid as a harmful substance that causes muscle soreness. However, research has concluded this to be a misconception. When discussing lactic acid most people are actually referring to lactate. Lactate is a metabolic by-product that serves as an energy source. Lactate is used to help fuel our bodies during exercise, especially intense exercise.
Your lactate threshold is when your body is no longer able to clear and utilize the lactate that has been produced. Therefore, the excess lactate begins to accumulate in your blood stream. This point is then linked to muscle fatigue. This is of the primary characteristics of “the wall”.
Improving your lactate threshold means that you are able to run longer and faster before hitting the wall. The best method for improving your lactate threshold is tempo runs. This is why the mommy marathon incorporates a tempo run! It helps to train your heart, muscles, and liver to use and clear lactate more efficiently.
Sunday: Recovery day! Plan your workouts for the week, use a foam roller, go for a walk, and take a nap!
Monday: 45 min trail run.
Tuesday: 40 min cross-train.
Wednesday: Warm-up by walking or jogging 1.5 miles. Then do 3 x 1600m (or 1 mile) at interval pace. Pace for the interval workout should be your 5k race pace and then subtract 10-20sec. You should feel like you are working HARD. In between each interval, rest by walking 200m (or about 3 minutes). Then cool-down by jogging or walking 1 mile.
Thursday: 40 min cross-train.
Friday: Long Run 13 miles (Half-marathon 10 miles). Pace is your 5k race pace plus 90-120sec. The pace should feel EASY.
Saturday: 5 mile tempo run on rolling hills. Warm up by jogging or walking 10 minutes. Then increase the pace to tempo run pace (which is your 5k race pace plus 20-45sec) for 5 miles. This pace should feel SOMEWHAT HARD. Then cool down for 1 mile.
*If you are training for a half-marathon do the same work-outs except your long run is shorter this week.