P90X is Awesome for Triathletes!

Recently I started doing the P90X program and so I quit triathlon training for the first 30 days. No running, no swimming, no biking, nothing. After the first 30 days on P90X I had lost about 12 lbs and 3% body fat! This is more weight and fat than I have ever lost even when training for a half Iron race! I specifically tailored the P90X program to tone muscle and lose fat, instead of gaining bulk. Because P90X is circuit training that is intense and doesn't let up, it builds cardiovascular endurance and strength at the same time, which is key to an awesome triathlon experience. I found that when I started to run again, I was running faster, and at a lower heart rate than EVER BEFORE. This is not a joke. P90X has changed my life, and I'm getting more ripped than even when I was in High school. I'm only at 60 days in right now, so I don't want to show the "After" picture yet, but it's on it's way (mid Dec). I can't wait to get back to Triathlon next season with my new stronger, more fit body. If you want to try it out, go to GettyFit.com and Get Fit with Getty Fit Not Convinced? Read my latest eHow article on Running faster without running or watch this video

TriathleteTshirts Moving to Zazzle!

Triathlete T shirts is moving to Zazzle! Thanks to rising fees and lowering commissions I've moved all my Triathlon T-shirts to Zazzle.com which has more options and better prices. Premium sweat wicking T-shirts are now available. Who wants to work out in Cotton? Now triathletes and other athletes can get my triathlon designs on athletic wear instead of just cotton t-shirts. Check out the new site!

The Importance of Pace and Pacing While Running and Training to Run

By: Joel Getty

Introduction

Many runners make the mistake of running the same pace all the time and never vary their run workouts, but without purposeful training with specific pacing (provided by the PaceWheel)they may never reach their full running potential. In this article I'll discuss the reasons for using different running paces as well give examples of proper training to run. Whether you are running a marathon, a 5k, or just running for weight loss, you need to learn about pacing.

The human body thrives on change and ever increasing stresses in order to adapt and react to the environment around it and running is no different. In order to become a stronger, faster runner you must take up a varied-pace run-training program that creates a number of different stimuli for the body to react to. If you run the same distance at the same pace everyday your body will adapt and your training will hit a plateau. You won't get any faster, and probably won't get any slower either, but mediocrity is never the goal for most runners.

So what pace is the best at which to run? It depends on your goals. A 5k runner is going to have a much different training regimen than an 800 runner or even someone training to run a marathon. However, a common misconception is that the marathon runner will always run long slow miles, and the 5k runner will always run short fast miles. A mix of both long slow miles and shorter faster miles is useful for both the long distance runner and short distance runner.

In my next article I'll discuss the different paces: Aerobic Pace, Marathon Race Pace, Lactate Threshold Pace, VO2Max Pace, and Running Economy Intervals, and I'll take a closer look at each pace, what is happening to the body while running each different pace, and when to utilize them most effectively.

Aerobic Pace

Aerobic Pace is defined as a running pace at which the runner is utilizing blood oxygen 100% to convert glucose into energy used by the muscles to continue running. It is also a slow enough pace that the body has time to convert fat stored in the body into free glucose in the blood stream. Fat is the most energy rich source useable to the body, so theoretically a runner running at aerobically could run until all fat in the body was consumed. Considering there are about 3000 calories in a pound of fat and most runners burn about 1000 calories per hour, a runner with five pounds of excess body fat could hypothetically run at an aerobic pace for 15 hrs! Most runners can carry on a comfortable conversation at Aerobic Pace and others even complain that it is "too slow". But the benefits to the runner are the backbone of any training plan.

Not only are you teaching your body to burn fat and utilize oxygen more efficiently at an Aerobic Pace, but you are making important physiological changes to the body that will benefit your running at the faster paces as well. First, Mitochondria are like little furnaces inside each muscle cell that use oxygen to burn fat and running at Aerobic Paces over long distances can help to increase the number of Mitochondria in each cell allowing muscles to burn more fat. Second, the muscles need blood carried by blood vessels to deliver oxygen and nutrients while removing wastes. Running at Aerobic Paces helps to increase the blood capillaries inside the major muscle groups to better deliver oxygen to the muscles. Next, Aerobic running can help increase lung capacity which helps deliver more oxygen to the blood stream. Finally, running Aerobically stresses the body at a lower intensity than faster running, which allows the body to recover quickly, while strengthening bones, tendons, and ligaments.

Long Aerobic runs are the backbone of any run training program. In the early season (at least 12 - 16 weeks before a major race) your run training might consist solely of 3 to 5 days of Aerobic Pace running. This allows your body to go through all the above stated changes that will give you the best Aerobic Base. Aerobic base is like the engine in a car. You want the biggest engine possible before adding the bells and whistles like turbos, headers, straight pipes, and high-octane gas. Anaerobic or "speed" training (discussed in my later articles) is like the icing on the cake, but you must form a firm foundation before attempting the faster running. The best use of the Aerobic Pace is during longer runs of 60 minutes or more, but an active recovery run can be only 20 minutes and still be very helpful in flushing body of toxins, while quickly returning much needed nutrients to the major running muscles.

Marathon Race Pace

Marathon Race Pace is the very top end of the Aerobic Pace and marks the point at which the body starts to need more oxygen than what is available in the blood. As a result the Mitochondria (the muscle cell's engine) start to burn a small percentage of muscle glycogen instead of free glucose from fat. Because the muscles are starting to run out of oxygen they use Pyruvate to convert the glycogen into energy and the result is the production of lactic acid. Lactic acid is the toxic chemical that makes your lungs and muscles burn, but at Marathon Race Pace, there is so little lactic acid produced that the body quickly breaks it down and special buffers are released into the blood to keep the pH from raising. Because of this slow trickle, you never really feel the lactic acid, and you can keep running at a Marathon Race Pace for several hours without any critically adverse effects.

This pace is obviously for running Marathons and 1/2 Marathons, because the endurance required to finish 26.2 miles (or 13.1 for the half marathon) requires the body to run smoothly over many hours. Running too fast can cause lactic acid to build up in the muscles and cause cramping and/or the dreaded wall/bonk at which point the body runs out of muscle glycogen. Running at Marathon pace conserves muscle glycogen and promotes the burning of fat for energy, which boosts endurance.

Training at Marathon Race Pace should be done sparingly because there are more physiological benefits to be had from running at Aerobic Paces, and Speed training should be done at faster paces to promote an overall increase in speed. The greatest benefit to training at Marathon pace would be mental because you need to be very comfortable with your pace; part of your muscle memory; and not let nerves and other runners throw you off on Marathon Race Day.

Lactate Threshold Pace

Lactate Threshold Pace is the pace at which the muscles decrease oxygen utilization further, and the resultant lactic acid production becomes just enough for the body to clear it without build up. In my last article on Marathon Pace, I mentioned that as oxygen demand becomes too great the body starts to burn muscle glycogen instead of free glucose from fat using pyruvate instead of oxygen. The byproduct of this new reaction is still energy, but lactic acid is also produced. As the muscles produce more and more lactic acid the body reacts by filtering it out and also buffers are released into the blood to regulate the pH. Unfortunately, there is a point that as you run faster and faster, your body can no longer keep up with the Lactate production and it begins to build up in the muscles and lungs causing pain, burning, and cramping.

The goal of running at this Threshold Pace is to teach your body to clear Lactic Acid faster, and release more Lactate buffers. This allows you to increase your pace during a race without hitting the wall. Threshold Pace is achieved at roughly 88% of your VO2Max Pace. VO2 Max is a technical term that coaches throw around, but it is all about your aerobic capacity, and oxygen consumption. Your Velocity at VO2max correlates well with your pace during a 2 mile time trial at maximum effort.

Lactate Threshold Pace is useful in the 4 - 8 weeks leading up to a race whether marathon or 5k, but should only be run 2 to 3 times per week. Running too much intensity can lead to injury and chronic fatigue. This is the pace that many runners use for their "Tempo" runs, when they will run a short distance quickly. Threshold Pace is also good for running one mile intervals, and during a "fartlek" (slow, fast, slow, fast, slow, fast, etc.). It is usually only slightly slower than your 5k race pace.

VO2 Max Development

VO2 Max Development is achieved at 98% of Velocity at VO2 Max. Put more simply this is short fast interval training to create top end running speed. The VO2Max Pace can be roughly measured as your running pace during a 2 mile time trial at maximal effort. VO2 Max pace is very fast and very hard, so it can be very uncomfortable to run at this pace for any length of time. Running at this fast pace pushes the body to further withstand the adverse effects of Lactic Acid Buildup and also creates mental toughness while running under duress.

At VO2Max Development pace your body is going into serious oxygen debt, and your muscles are pumping out Lactic Acid at an alarming rate. Your body cannot begin to clear all the Lactate away so your muscles and lungs scream at you to quit running and it starts to become a very mental game. Because Lactic Acid is actually a poison, the body will begin to reject it, and vomiting may occur after prolonged efforts or repeated intervals at the VO2 Max Pace. It's also possible to pass out because of lack of oxygen after your muscles steal it all away from your brain. If this all sounds a little extreme, then you've probably never run hard enough to experience it, but it will happen.

VO2 Max Development should be done very sparingly and is so intense that a good warm up before and cool down afterward are essential. No more than 1 or 2 of these workouts should be done per week except under close observation by an experienced coach. Too much running at this high of an effort too often can quickly lead to injury and chronic fatigue. It is recommended that an easy recovery run of 20 - 40 minutes at Aerobic Pace be run the day after such an effort is performed. VO2Max Development is most useful for 400 meter runners up to 10k, but not recommended very often for marathon training because of the risk of injury and decreased need for top end speed.

Running Economy Intervals

Running Economy Interval Pace is from 100% to 110% of velocity at VO2 Max or more simply put; Sprinting. These intervals are solely run to force the body into a more efficient stride. When running so fast, the limbs must move very efficiently to continue and so the stride is set into muscle memory and you will learn to run more efficiently at the slower paces. While running these intervals you must concentrate on running fast, but keeping the face and hands relaxed. Try to release tension and let your arms and legs flow quickly throw your stride. Physiologically these intervals are too fast to help build aerobic capacity and distance running ability, but are most helpful in building speed, strength, and muscle memory.

Just like the VO2 Max Development Intervals, The Economy Development Pace should be used sparingly no more than once or twice a week, and it may be desirable to combine the two paces into one workout. Typically, these intervals are not performed at more than 200 to 400 meters. Remember to warm up before and cool down after, and a good recovery run of 20 - 40 minutes at Aerobic Pace the day after can aid in flushing the lactic acid from sore muscles while aiding in delivery of essential nutrients to the legs.

Conclusion

After reading all of this, I hope that you aren't going to go back to the gym and hit the treadmill, running 30 minutes at 6 mph every other day. Hopefully, after explaining the importance of Pace and Pacing While Running and Training to Run, you'll have seen that a varied training program can make you a better runner. If you're an experienced runner already I hope that you'll have learned a little more about running and taken away a few tidbits to apply to your next run.

A good sample 12 week running program based on all that I've explained would start with about 4 weeks of all Aerobic Pace running 3 to 5 times per week. Next, add in some Lactate Threshold Running about once a week for the next 4 weeks. By the third month you can drop one or two Aerobic Runs, and add 1 to 2 more Threshold Run and one day of VO2 Max Intervals. In the last month before your big race, repeat month 3, but in the 4th week, back off on the VO2 Max Intervals and total mileage to give your body time to recover and refresh.

Running a variable pace regimen can not only make you a faster, stronger runner, but will also take some tedium out of the everyday mileage. Remember to run happy and stay fit!

RUNNERS!

Do you want to get more results from your training?

Maybe you don't have the kind of time you'd like to spend running, but still want to improve. Maybe you want to run a 5k, 10k or Marathon, and you just don't know where to start. Maybe you are an experienced runner putting in miles and miles without seeing any results. Or, maybe you just want to lose weight, and don't know much about running. If you have any of these problems, and would like to run faster, easier, or stronger, the PaceWheel might be the solution for you. Click the link for more information and as a bonus for visiting www.paceright.com you can DOWNLOAD FREE TRAINING PLANS.

Triathlon T-shirts and Gifts Launch

I love triathlon and can't get enough, but when I looked for triathlon t-shirts online most of the shirts that found were dumb or just clichéd so I decided to create my own. After researching several sites, I decided on cafepress.com because they had a wide selection of products to print my designs on, and most importantly I could publish my triathlon related t-shirts to the web and other people could buy my t-shirts! This is a great feature and I would recommend it to anyone. So far I've sold enough of my designs that I don't have pay for my own t-shirts anymore, I just use the commissions from my shop.

So now I hope to expand the reach of my website with a blog about triathlon, running, swimming, biking, and more. I hope to include helpful triathlon training tips and secrets that I've picked up along the way. So whether you're a seasoned ironman triathlete, or just thinking about doing your first sprint triathlon, I hope you will visit my site occasionally, tell your friends, and check out my Triathlon T-shirts website.