SPEED
As runners we always want to improve our time, go faster, make every mile in less time, and resistance training (background) to complete races over an hour, we must also train to improve this important quality , speed.
But as we improve the speed? We accomplish this by teaching the body to run faster in short stretches a bit demanding levels (series), is a quality training that significantly improves our performance.
If we run recreationally or a few months training this quality is not that important, but if we will improve over time Including this type of training in our routine. Types
series:
1.Series long. More than 2000 meters. A race pace. Improve the cardiovascular system, if you have planned a marathon these are the series to be performed. 2.Series
socks. Between 600 and 1500 meters. Faster than race pace. 3.Series
short. Less than 500 meters are almost packed. Improve the speed and anaerobic capacity. 4.Series
mixed. Distance of all kinds. Meet all the above advantages in a single workout. Very complete.
5.Series of slopes. Short distances between 80 and 300 meters uphill. Usually the body to remove lactate and give a lot of muscle power.
6.Fartlek. Are changes of pace, alternating running at a strong pace with a jog. Improve responsiveness to changing rhythms in the competition. Comes from the Swedish Fartlek means "speed play"
Depending on the type of number you perform multiple repetitions (long series less reps, more reps short series) and these are usually done on the track with the facility to be turning, but if not have a clue about can be measured and perform tag circuits.
TO 19 WEEKS OF Bogota Half Marathon 2010
present some general tips to be putting training into practice
• Avoid reaching the pain: if you feel pain is an alarm that the body is sending us, always serious attention.
• Once in the exercise, recovery times respect: as already mentioned, rest and recovery after competition are keys to improvement.
• Do not compete in practice: there are many people who compete in training and coaching career, all in good time, with patience and perseverance.
• Make an abdominal routine every day: gym, a lot to help assimilate the training loads and prevent injuries.
• Stay hydrated: water, water and water.
• Enjoy what you have to do: we're having fun, enjoy!
NEWS OF LOS ANGELES MARATHON
As has happened in the last decade, the star powers, was dominated by African troops. Wesley Korir
Kenyans, who won the men's competition last year and Edna Kiplagat, in the women, were the winners of the 25 annual edition of the Marathon of the city of Los Angeles.
Kiplagat, won the added bonus of one hundred thousand dollars, which in recent years, organizers have added drama and offered to cross the finish line first man or woman, this time it corresponded to females.
As has happened in the last decade, the stellar skills as there are others such as bicycles and rude, plus five to ten kilometers, has been dominated by African troops.
elite group of competitors came 18 minutes 47 seconds before the entire contingent of more than 26 000 athletes, who signed what was a record for this competition, which opened a new route to get from Dodgers Stadium, until the beaches of Santa Monica.
The marathon was an average temperature of 18 degrees Celsius, Kiplagat ended 02/26/1911, followed by Teyba Naser with 2:27:15 and 2:29:27 Tiki with gellan. In men
Wesley Korir, llegó con un tiempo de 02:11:49, mientras que Paul Samoei arribó en 02:12:06 y Laban Kipkemboi cruzó en 02:13:27, Albert Matbor en 02:13:45 y Macdonard Ondara con 02:14:09.
Entre el récord de más de 26 mil competidores, en lo que se ha constituido como un día de fiesta en calles de Los Angeles, se incluyeron algunas celebridades de Hollywood, como Shia LaBeouf el actor de Transformers, ademas de Gordon Ramsey, Sean Astin y Andy Baldwin.
NUEVO RECORD MEDIO MARATÓN
El corredor eritreo Zersenay Tadese ganó hoy en la 20° edición de la media maratón de Lisboa y estableció un nuevo récord mundial, por oficializar, con 58:22 minutos, which was attended by about 35,000 people.
As in previous years, the prime minister of Portugal, José Socrates, was one of the participants.
Tadese time was not yet officially confirmed, but even if you write only a few seconds of difference with the previous 58:33, earn 50,000 euros, which grant the organizers.
Tadese had the help of three bodyguards, but most of the time he ran and finished the test just over a minute ahead of second and third ranked, Kenyans Sammy Mutai Kitwe and Duncan, respectively.
In the women, the winner was Kenyan Peninah Arusei, who with great authority came into the goal with two minutes ahead of the Ethiopian Askale Tafa (second place),
The third place went to Portuguese veteran Fernanda Ribeiro, 40, Olympic champion in the 10,000 meters in Atlanta (1996).
Source: http://www.canchallena.com
RECOMMENDED PAGE
English page of runners with training beginner, intermediate and advanced to 10k, Half Marathon and Marathon, news and tips. Http://www.elatleta.com/
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