...many runners train mile repeats at a 5K pace or faster. Reps that this pace rev your aerobic system close to full capacity, so it’s counterproductive to train at that level for longer than 5 or 6 minutes. Actually, runners who are slower shout limit reps at a 5K pace to short distances. Because they use slow-twitch, intermediate- and fast-twitch muscle fibers, you’ll increase capillary and mitochondrial density for all of them. Workouts at this pace should include three to four reps, with recovery intervals that match the time of the rep, or half the duration for fitter runners....
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...Month 1 | Week | M | T | W | TH | F | S | S | TOTAL | Vol | 1 | 24-Swim | 48-Bike | 32-Swim | 40-Swim | Off | 80-Bike | 40-Run | 4h 48m | | | | | 24-Run | | | | | 288m | | 2 | 26-Swim | 53-Bike | 35-Swim | 44-Swim | Off | 88-Bike | 44-Run | 5h 16m | +10% | | | | 26-Run | | | | | 316m | | 3 | 29-Swim | 58-Bike | 38-Swim | 48-Swim | Off | 97-Bike | 48-Run | 5h 47m | +10% | | | | 29-Run | | | | | 347m | | 4 | 17-Swim | 35-Bike | 23-Swim | 29-Swim | Off | 58-Bike | 29-Run | 3h 28m | -40% | | | | 17-Run | | | | | 208m | | Notes | Short Swim | Short Bike | Med Swim | Long Swim | Off | Long Bike | Long Run | | | | | | Short Run | | | | | | | Grand total: 19h 19m | Monday, Wednesday, Saturday, Post Workout: 10 push-ups, 20 crunch sit ups, 10 body weight squats, and 10 lunges, each leg. Keep good form do ONE set! Tuesday, Thursday, Sunday, Post Workout: 2 minutes jump rope, 10 steps up, 10 reverse lunges, 10 dips and 15 crunch sit ups – do ONE set! Month 2 | Week | M | T | W | TH | F | S | S | TOTAL | Vol | 1 | 29-Swim | 58-Bike | 38-Swim | 48-Swim | Off | 97-Bike | 48-Run | 5h 47m | | | | | 29-Run | | | | | 347m | | 2 | 32-Swim | 64-Bike | 42-Swim | 53-Swim | Off | 107-Bike | 53-Run | 6h 23m | +10% | | | | 32-Run | | | | | 383m | | 3 | 35-Swim | 70-Bike | 46-Swim | 58-Swim | Off | 117-Bike | 58-Run | 6h 59m | +10% | | | | 35-Run | | | | |...
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...little or no background in running. The workout starts out with only walking and gradually advances to walk/run workouts and finally to all running. If you feel you are a bit more advanced and would like to start with some running right away, choose your appropriate point in the program to start. Just remember not to start out too quickly. If you have not exercised before, are over 40 years of age or have any injury or medical condition, you must get clearance from your doctor before beginning this program. The Workouts This program contains rest days, walking and easy runs. This is a very basic training program and is intended only to increase your fitness level to the point at which you can run 2 miles without stopping. Do not worry about speed. After you complete this program, you can move on to more advanced programs that will further improve your speed and endurance. You will monitor and adjust the intensity of these workouts using the Rate of Perceived Exertion (RPE) scale. This is a scale that rates your workouts by how you feel. The ratings range from 1 (very light), such as sitting and watching TV, to 10(maximal effort), which is like running as fast as you possibly can. Easy Runs Easy runs should be run at a pace that feels comfortable to fairly comfortable, or a rating of 3 to 4 on the RPE scale. You should be breathing hard, but should be able to carry on a conversation. If you are breathing so hard that you cannot talk, you are running too hard. If...
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...FARTLEK TRAINING PE 1 Physical Fitness Training Program Submitted by _ Submitted to Prof. Arroyo In partial fulfillment of the requirements for PE 1 Table of Contents |Cover Page |p. 0 | |Table of Contents |p. 1 | |Introduction |p. 2 | |Objectives |p. 3 | |Scopes and Limitations |p. 3 | |Constraints |p. 3 | |Definition of Terms |p. 4 | |Methodology |p. 5 | |Frequency |p. 5 | |Intensity...
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...Amanda Munoz Professor Montoya English 1301-2029 October 16th A Guide to Running Your First Marathon Marathon training can seem overwhelming to many people. There are many important factors that will help a first time marathon runner to cross the finish line. Once prepared, a runner can choose to run a full marathon race at twenty six point two miles or a half at thirteen point one. Marathon races are timed events. Achieving the goal will take physical endurance and perseverance. Three of the most important things to consider are diet, apparel and physical training. Nutrition is such an important factor when preparing to run a full or a half marathon. Complex carbohydrate intake from grain and pasta has long been recommended as the foundation of a running diet. This is called carb loading. Carb loading works by adding additional glycogen to the body. Glycogen is the fuel muscles will burn during long distance running. Sports gels like Gu or Honey Stinger taken every 30 minutes of running will add extra glycogen, and give the extra energy needed for long runs. Recovery drinks will also help to recover glycogen lost during physical activity. A recovery drink should be taken as soon after running as possible to be the most effective at aiding in the recovery of muscle soreness. Hydrating properly is another very important part in preparing to run a marathon. A good general guide is to drink 3 to 6 ounces of fluid for every 15 to 20 minutes of activity, or on average, about...
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...The Simple Plan Run Smart, and Slim Down Eat Right, The Simple Plan From the editors of r 1 The Simple Plan Your Personal Calorie number Before you start figuring how you’re going to create a calorie deficit, you need to know how many calories your body requires to maintain the weight you are now. That calorie number is unique to you. It depends on many things—your size, your gender, your age, and how active you are. Roughly speaking, the more active you are and the younger you are, the more calories it takes to maintain your current weight. Bigger folks need more calories to fuel them; as they start to lose pounds, they’ll require fewer. Just go to www.runnersworld.com/ rybo and go to the basal metabolic rate (BMR) calculator, where you can enter your numbers. This tool measures how many calories you need each day to maintain your current weight if you’re sitting around doing absolutely nothing—and how many you need if you’re more active. Once you know how many calories you need to maintain your weight, you can make some well-informed decisions about the food you’re consuming and your exercise. You can eat less or move more to get the scale to move, too. n Calorie Math: A Quick Review Let’s strip this idea down to the simplest possible terms. Your body burns calories every day. If you eat more calories than your body burns, those calories are stored on the body as fat. If you eat fewer calories than your body burns, you lose fat. In other words, a calorie...
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...Warm-up: 1 mile run2nd session: 2-3 mile run w/ sprint intervals | 2 miles walk uphill2 miles walk downhill | Warm-up: 1 mile runCool down: 1 mile walk | Warm-up: 1 mile run2nd session: 3 mile run w/ sprint intervals | OFF DAY | Weightlifting | Upper body:Chest press, bent-over row, abdominal crunch | Lower body: Abdominal crunch, lunge, side crunch | Upper Body: Rows, press, triceps extension, biceps curl | Lower body: Squat, alternate arm/leg extension | Focus on hand and leg weights. | OFF DAY | OFF DAY | Nutrition | Make a healthy diet plan, focus on drinking enough water per day | Focus on protein post-workout; Maintain healthy choices. | Focus on eating more veggies and fruitsGain vitamins | Focus more on whole grains and wheat | Focus on protein post-workout; Maintain healthy choices. | Crabs pre-workout for energy; protein post-workout; healthy choices all other meals | Crabs pre-workout for energy; protein post-workout; healthy choices all other meals | Stretching | Static stretching after waking and before going to bed. | Do some legs stretching (post-activity). | Do some arms stretching (post-activity). | Static stretching – whole body (post-activity) | Do some legs stretching (post-activity). | Do some arms stretching (post-activity). | Static stretching – whole body (post-activity) | First, the cardio make your body more energetic. During the walking, it helps you burn more calories and control your weight. Running and walking is good for your health which helps...
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...Distribute the 6 and the 3 * 6x-6+4= 21x+3 Step two: Combine like terms * 6x-2= 21x+3 Step three: Move smaller variable to one side and subtract * -2= 15x+3 Step four: Move the three to the other side * -5= 15x Step five: Divide by 15 * -5/15= x Step six: ALWAYS simplify * -1/3= x * Example 3: 7x/9-12= x Step one: Multiply each side by 9 * 7x-108=9x Step two: Add 108 to both sides * 7x= 9x+108 Step three: Subtract 9x from both sides * -2x=108 Step four: Divide by negative 2 to find what “X” is * X= -54 Solve and graph the inequality. Write the solution set in interval notation. * Example 1: 7x-9 > 6x-12 Step one: Move the smallest variable to one side and subtract * X-9 > -12 Step two: Move the constant term to other side and add * X > -3 Step three: Write in interval notation * [-3, infinity) Step four: Graph * Example 2: 2x+8 > 10x-14 Step one: Subtract 8 from both sides * 2x > 10x-22 Step two: Subtract 10x from both sides * -8x > -22 Step three: Multiply both sides by -1 (reverse inequality) * 8x < 22 Step four: Divide both sides by 8 * X < 11/4 * Example 3: 7x < 49 Step one: divide both sides by 7 to find out what “X” is * X <49 Step two: Graph Solving the equation * Example 1: | 3x-4 / 8x+5| = 3 Step one: Get rid of the absolute value sign by rule 2 (|x|>c x>c or x c-c) * 3x-4/8x+5 = -3 Step...
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...Inequalities This assignment involves the use of inequalities in mathematical equations. The formula for finding Body Mass Index (BMI) is BMI =703W/H^2. In this formula W = weight in pounds In this formula H = height in inches. For this assignment four intervals based on our own personal heights must be calculated. I am 6 feet 4 inches tall. My height in inches (or H) equals 76. These intervals include inequalities that are categorized as between or compound inequalities. One interval in this assignment will be a regular inequality. Wherever “BMI” appears in the inequalities, we will exchange the formula and solve the inequality for W to find the weight ranges that fit each category for my height. The first interval calculates those who might have a longer than average life span. The compound inequality for this follows: 17<bmi<22 17<703W/76^2<22 17<703W/5776<22 17*5776<703W<22*5776 98192<703W<127072 (Dividing all by 703) 139.6756<w<180.7567 140<w<181 People with a height of 76 inches may have a longer lifespan if they weigh between 140 and 181 pounds (after rounding up). Now we will do something a little different from the previous problem. Below we will solve the 2nd inequality for the formula for W prior to entering the different values to find W. 23<703W/H^2<25 23H^2<703W<25H^2 Divide all by 703 23H^2/703<w Square H for insertion (76*76) = 5776 23(5776)/703<w 132848/703<w 188.9729<w<205...
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...the Load Test • Running the Load Test • Monitoring the Load Test • Analyzing Results Building Scripts • Introducing the Virtual User Generator (VuGen) • How do I start recording user activities? • Using VuGen’s Wizard mode • How do I record a business process to create a script? • How do I view the script? Playing Back Your Script • How do I set the run-time behavior? • How do I watch my script running in real time? • Where can I view information about the replay? • How do I know if my test passed? • How do I search or filter the results? Solving Common Playback Problems • Preparing HP Web tours for playback errors • How do I work with unique server values? Preparing a Script for Load Testing • How do I measure business processes? • How do I emulate multiple users? • How do I verify Web page content? • How can I produce debugging information? • Did my test succeed? Creating a Load Testing Scenario • Introducing the LoadRunner Controller • How do I start the Controller? • The Controller window at a glance • How do I modify the script details? • How do I generate a heavy load? • How do I emulate real load behavior? • How do I emulate different types of users? • How do I monitor the system under load? Running the Load Test • The Controller Run view at a glance • How do I run a load test scenario? • How do I monitor the application under load? • How do I watch a Vuser running in real time? •...
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...Four years ago, I set out to accomplish the goal of running my first 5k race. Most people would not assume I am a runner by my physical appearance. I am not streamlined and small framed like runners typically are. I would argue that training and determination are better indicators of a person’s success in achieving the goal of running a 5k race. I began training for the race a year in advance. I researched running magazines and the internet on ways to train for races. The couch to 5k program was how I chose to begin my training. When I began, I was only able to complete one mile of continuous running. Eventually, after several weeks of running four to five days a week, I was able to run the entire 5k without stopping. The determination component was far less predictable than the training component. Determination is affected by attitude and circumstance. If you do not feel well, determination wanes, which can impede progress. I decided to use positive thoughts to keep me in a positive place. I told myself, “As long as I can, I will.” I also would tell myself that if I did not want to run after completing one mile, I would stop. This gave me permission to take a break from running if I truly desired it; however, it still was a way of working toward my ultimate goal. I completed my first race on Memorial Day three years ago. The accomplishment was unlike any I had ever experienced. I may not look like a runner, but my sheer dedication and determination has turned...
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... To attain this goal i set myself some steps to achieve this goal. I put myself on a god leg workout plan. Working out my legs would get me more faster than i am now. Another routine i did was run with some of the track team. The track team had some helpful routines and tips for running the mile. Spme of the runners timed me on the miles i ran each week. I would get faster because i also ran sprints that got my cardio up. After i usually ran the tredmil at home in the evening. I kept track of my routines on a log that was given to me prior to the goal i set. To me this goal wasnt very difficult for me as i worked through the steps because i set myself at a good pace for everything. The relevant information i searched for my goal was alright. It mainly told me what to eat or some workout routines. I seartched on how to get faster mile times on google. It gave me some websites but mainly just eating the right foods. Well to get faster you hve to get a stronger legs. Every leg muscle is necessary for this. The research i looked up for my goal told me that the results will happen overall if someone sticks with these routines. On this project my goal to achieve i went through a lot of running. I can say that my cardio/endurance went up durasticaly. The aspects that were easy to...
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...INTRODUCTION First I am going to give you some History on USATF. Then about the levels of officials and the requirements. Thirdly, I am going to tell you how / why I got involved, what the benefits are and finally how you can become an official. BODY Lets take a look at the background. Track and Field came to the US in 1860. In 1873 the Inter Collegiate Association of Amateur Athletics of America held the first Races and in 1888 the AAU or Amateur Athletic Union held the first championship. January 30, 1878, (rower and runner) William B. Curtis founded what became the Amateur Athletic Union (AAU) in New York City. The AAU governed the sport until 1979, when the first Amateur Sports Act decreed that the AAU could no longer hold international franchises for more than one sport. In 1992, the name was changed to USA Track & Field (USATF) to increase recognition for the organization and the sport in the United States. . Why have Officials? Officials play an important role in making thousands of events run smoothly. Officials are essential for maintaining the highest levels of integrity at all levels of competition. How do I know who the officials are?? 2009 USATF Officials Who do they officiate?? High School College Olympic Trials Olympics Huntsman Sr. Games There are 5 Certification Levels Association National Master National Master Referee National Technical Referee Association ...
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...Your client has come to you with a goal of participating in the short course of a triathlon in 12 months. Address steps 4-8 from the article above in developing a strategy for motivating this client and helping the client reach her goal. A triathlon is a fun course and the client is allowing themselves enough time to properly prepare without getting overwhelmed. To start, I would explain that this involves three different phases: the run, swim, and bike. So they will be working different muscle groups for each activity and that they are all big muscle groups of the body. Instead of looking at the big picture I would have them break it down and focus on small goals. Some smaller goals to start with would be start running two-three days a week for about 1-2 miles. Once comfortable with that register for a 5K run. After that set a goal for a 10K run. While including the runs I would also incorporate strength training and maybe suggest they meet with a trainer once or twice a week for 30 minutes to work on strength making sure the trainer knows what they are training for so they can work the proper muscle groups. I would also suggest maybe a cycling class as biking can be somewhat lonely. Again, I would start small and celebrate the small accomplishments, then move on to the next goal. I would have them write it all down on separate pieces of paper so that they are only concentrating on one goal at a time. For example, the first piece could be: run 2-3 miles 2 days/week...
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...It's just the beginning of this terrible terrible story of three noise kids were walking down a cold street on Halloween night they stop at house it look warm and they were sleepy so they went in. As soon as they walked in the lights flickered and it happened the ghost took Soey. I guess I should tell you the characters first they are Soey, man-man and Joey. So man-man and Joey ran for the door but the ghost shut it with his power. then they heard three voices one said help so they assumed it was Soey another said come closer the last one said I will find you man-man wet his pants then Joey ran and let man-man behind. So then running as fast as he could man-man tried to catch up with Joey. He finally finds him in a room so they both go to sleep thinking they are safe but they weren't. the next morning Joey tries to wake up man-man but it was too late. So Joey goes to find Soey in the basement but all he found was bones. So he went up in the attic to find her but instead he was the one being found. The two people he saw were the ghost and guess who Soey. He tried to save her but she was one of the ghost slaves. she came at him with a knife so he ran for his life. But the ghost was getting bored so he killed them both. And their parents still call them till this...
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