Training w/c 28th September

Monday 28th September. 7pm.  Sowerby Gateway Track. 
Please meet in the group you train with. Remember it will be dark.  Walk straight onto the field from the car park from the track. Andy and Jody are to the left, I’m in the group to the right. Lets stay safe. Read the Covid rules on the website before coming to training.  
25 mins of core work. Run 4 x 4 mins @ 10k pace with 1 min rolling recovery. Slightly slower pace than previous weeks,. We’re keeping the longer intervals to a Monday at the moment to accommodate the races and once I set it up it is quite intensive but also safer. 

Wednesday 30th September. 7pm Sowerby Gateway Track. 
20 mins core work . 15 x 200 metres/ 30 seconds recovery. This week we’ll try to get it right!!

The virtual Redcar half marathon and the London Marathon combined.   
Thursday 1st October to Sunday 4th October. Please see the attached map for course details.
1. Redcar Half. Two full laps as in the Darlington 10k plus one small out and back along the station road to make the distance. Marc is going to put a mark on the pavement at the turn around point on Station road before Thursday ( a smiley face!) 
          (Links to maps at the bottom ,same as Darlington 10k)
2. The London Marathon is being run on Sunday 4th Oct on the same course. ( 4 laps) 
Lorraine and Clare are trying to get a “good for their age” qualifying time so it would be great if a few of you could plan to run at the same time. Maybe there are others who want to run the marathon with them too. They intend to start at 9am prompt and with a little good pace judgement hope to finish on the Gateway track between 12. 30 to 1.00 pm. This may help with your planning. 
 
3. On the Sunday ONLY it is hoped to have a water station on the Sand Hutton road ( 3 miles maximum distance between drinks) but we require some help to set it up. We also need or two helpers to man or woman the table between  8.30 am and 1 pm. Say an hour each. You will not be able to hand drinks out. Runners have to help themselves. Bins will be in place for the empties. I will put up a few ” beware runners” signs just to make it that little bit safer. Let me know if you can help.  Please, don’t run in groups and when overtaking move well out. These are difficult times and people will be watching. We need to be safe. 
4. On the road sections run facing the traffic at all times.
5. Once again this is a point to point course. Regardless of what distance your watch says you run the full distance. You then email your time to Trish. 
6. This is a flat and fast course and providing it’s not too windy and you get your pace judgement correct then you should post a good time. Don’t waste this opportunity. One or two have mentioned about it being a bit boring because of it being a two lap course. This maybe but I’ve run the Redcar half before and it’s boring too. Look for the positives, focus and use those around you to inspire you to a better result . Give yourself a target and go for it. 
Rob

And from Liv:
So, how do you breathe when you breathe when you run? Through your mouth? Through your nose? Maybe both? 

A sneaky tip is that we can become a more efficient runner by using our breath as a tool to alter how much ‘oomf’ we can give when we run. It seems running most of your mileage with nasal breathing only is certainly preferred (I’ll explain why in a moment!) The thing is, seeing as breathing comes naturally to us, it is a very hard habit to change…. but patience, patience, patience… I think you’ll start seeing some pleasing results….

It’s not that mouth breathing is wrong, it’s just that there’s a time and place for it. If you’re nasal breathing – that’s where aerobically you’re going to be delivering oxygen far more efficiently to your system (i.e be able to keep on running and running and be the one that’s ‘making it look easy’). ‘Easy’ in that moment perhaps, but I’m sure they’ll tell you their years and years of training hasn’t been an ‘easy’ journey!

Here’s the thing, when you breathe through your MOUTH you move up through the gears by using different energy systems. You go from aerobic to anaerobic. Many people go straight into mouth breathing when they run. They get into this really high, aggressive gear and aren’t efficiently delivering oxygen to their system. If you’re going out like that in your first or second mile, you’re going straight into fifth gear, and you’re not experiencing what first gear feels like. You probably start to tire pretty quickly in this state – we’re not machines! 

So how do you train yourself to breathe through your nose? Start simple. Focus on your breath throughout the day, and try to get back to nasal breathing. Again, I’m not saying mouth breathing is bad, but it’s just learning when you should be “at nose” and when you should be “at mouth”. 

During the day work on building that connection with nasal breathing. Start to notice when you go from nose to mouth. When people are mouth breathing, they’re using the sympathetic nervous system, fight-or-flight mode, whereas when you’re nose breathing you’re in the parasympathetic mode, which is rest, recovery and digestion.

To get back to nose breathing you have to show humility. Even just doing a lap of the gateway track nose breathing right now nose breathing, you’d probably find really hard. That’s the thing about running – just because you can run at a certain pace doesn’t mean you have the right to. To maintain the skill of nose breathing you have to change your pace. And then the body adapts. Then the more you develop this tool, the stronger you get. World-class athletes spend most competition time nasal breathing only – it’s only in the final bend of the final bit or a workout that they go to mouth breathing and go up a gear.  Remember, the whole adaption process will take some time. Be patient. You don’t sign up to do your first marathon and immediately expect to breeze through 26 miles…. so keep that in mind when you sign up to the nasal breathing transformation! Steady progress, keep chipping away…. 

Liv
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