THIS SATURDAY AT-A-GLANCE
Mileage: no organized training run
March volunteers:
Set-up – Sherry and Clark Osborne
Breakdown: Rick Kanatzar
Food:
Bananas: Mike Schrader
Bagels: Mira Reverente, Robin Solis
Water and aid station/s: Various
Water and aid station/s: Various
TRAINING CORNER
By George Arita, Advisor of Training
Georgerunvta@aol.com
LSD
Due to the running of the inaugural Ventura Half Marathon on Sunday, March 15, 2009, to which many of our members will be running or volunteering to provide support, it was decided to cancel the official training run on Saturday, March 14, 2009. The scheduled 12 mile LSD run will have to be performed “unofficially” and “on your own” (without water, Gatorade, bagels and bananas and peer support) by anyone who has no plans on attending Sunday’s race. Look forward to a similar situation on March 28, 2009 (Great Race of Agoura, same day) and April 18, 2009 (Camarillo Half Marathon the next day). You are “fore-informed.”
Also, if you run on Saturday, be forewarned that the annual St Patrick’s Day Parade will be held in downtown Ventura starting at 10 AM from upper Main St to the mission area. If you plan to run long, your mobility (vehicular and on foot) may be impacted by crowds of green people.
RACE REPORTS
Anyone running in any race, any distance, anywhere, you are welcome to write a report about the race for inclusion in the newsletter. Include information such as, but not limited to, where, when, distance(s), fellow members participated, finishing times, race highlights, anecdotes, positive and negative features, etc. Send your masterpieces to Mira at mirarev@hotmail.com (or me, and I will forward to Mira). Please send photos too, if available.
Also, if you run on Saturday, be forewarned that the annual St Patrick’s Day Parade will be held in downtown Ventura starting at 10 AM from upper Main St to the mission area. If you plan to run long, your mobility (vehicular and on foot) may be impacted by crowds of green people.
RACE REPORTS
Anyone running in any race, any distance, anywhere, you are welcome to write a report about the race for inclusion in the newsletter. Include information such as, but not limited to, where, when, distance(s), fellow members participated, finishing times, race highlights, anecdotes, positive and negative features, etc. Send your masterpieces to Mira at mirarev@hotmail.com (or me, and I will forward to Mira). Please send photos too, if available.
ESSAY: AFTER WORKOUT MUSCLE SORENESS
Oh, how those muscles hurt one or two days following the first extra hard or long workout, such as your first speed or hill workout or your first 10-miler. The hurt lasts for a day or two, then it’s gone, only to return following your next extra hard (or harder) or long (or longer) workout. But you find the second or third and all subsequent muscle aches to not be as intense as that painful first.
Why do muscles hurt following intense workouts? Why is the pain not as severe following subsequent workouts? How can I avoid the day-after hurt?
Muscle soreness is not limited to running activities. And not only muscles that are used in running are affected by post-activity soreness. Any activity that involves the use of muscles, be it cutting out paper dolls or a thousand food coupons, can bring on post-activity soreness and any muscle that is used can become sore.
The painful condition is technically referred to as Delayed Onset Muscle Soreness, or DOMS. DOMS can occur in any muscle or muscle group that is exercised to a level greater than it had been previously exercised. For example, in running, if you had not run in months, and on a whim, you decide to go out for a mile run, you will experience DOMS in a day or two. Similarly, if the longest you’ve run in the past several months is 5 miles, and now you run a 10-miler to impress your friend, you will experience DOMS in a day or two. Or, if you normally run your weekly 10-miler at a 10 minute per mile pace and now decide to run it at a 9 minute per mile pace, you will suffer from DOMS in the next day or two. Generally, any increase in the duration or intensity of muscle use will result in DOMS.
What is the cause of DOMS? Previously and even still today, it was thought by many people, including “coaches,” that DOMS is caused by lactic acid that builds up when muscles are worked. But in reality, lactic acid is produced primarily when muscles are worked anaerobically (without oxygen) such as during a sprint. And indeed, during a sprint, lactic acid will accumulate and will affect the mitochondria’s ability to produce energy for the muscle to continue functioning. This is the reason why one cannot sprint for long periods or long distances. On the other hand, most long distance running is performed at lower intensities where muscles can work aerobically (with oxygen) and where CO2 and water are the end-products. Whatever lactic acid produced can be easily neutralized or removed from the muscles by the blood stream.
Recent studies show that DOMS is actually caused by microscopic injury to muscle fibers (cells). Whenever muscles are worked at higher intensities, microscopic tears occur within muscle fibers, resulting in aches and pains developing in the muscles. But upon repair, the muscles become stronger and more capable of performing at that higher intensity, hence the higher intensity workouts become easier and less painful afterwards. DOMS may be experienced again following subsequent increases in workout intensities, but the pain will not be as severe and as long lasting. And you gain because the muscles become still stronger and better adapted to performing at the next higher level of intensity.
How to avoid DOMS? Short of taking analgesics, the best way to prevent DOMS is to increase your mileage and intensity very slowly. The 10% rule is usually recommended – increase mileage by only 10% per week. But even then, you might experience some DOMS. You could increase mileage by less than 10% per week, but that practice will take you much longer than you might want to reach your desired mileage level.
You can lessen the pains of DOMS by icing and massaging your legs following a higher intensity run. A short, easy run the next day also helps. Or you can accept reasonable levels of DOMS as a normal part of training. Just visualize your muscles getting stronger to carry you through your next hard workout.
CLUB NEWSWhy do muscles hurt following intense workouts? Why is the pain not as severe following subsequent workouts? How can I avoid the day-after hurt?
Muscle soreness is not limited to running activities. And not only muscles that are used in running are affected by post-activity soreness. Any activity that involves the use of muscles, be it cutting out paper dolls or a thousand food coupons, can bring on post-activity soreness and any muscle that is used can become sore.
The painful condition is technically referred to as Delayed Onset Muscle Soreness, or DOMS. DOMS can occur in any muscle or muscle group that is exercised to a level greater than it had been previously exercised. For example, in running, if you had not run in months, and on a whim, you decide to go out for a mile run, you will experience DOMS in a day or two. Similarly, if the longest you’ve run in the past several months is 5 miles, and now you run a 10-miler to impress your friend, you will experience DOMS in a day or two. Or, if you normally run your weekly 10-miler at a 10 minute per mile pace and now decide to run it at a 9 minute per mile pace, you will suffer from DOMS in the next day or two. Generally, any increase in the duration or intensity of muscle use will result in DOMS.
What is the cause of DOMS? Previously and even still today, it was thought by many people, including “coaches,” that DOMS is caused by lactic acid that builds up when muscles are worked. But in reality, lactic acid is produced primarily when muscles are worked anaerobically (without oxygen) such as during a sprint. And indeed, during a sprint, lactic acid will accumulate and will affect the mitochondria’s ability to produce energy for the muscle to continue functioning. This is the reason why one cannot sprint for long periods or long distances. On the other hand, most long distance running is performed at lower intensities where muscles can work aerobically (with oxygen) and where CO2 and water are the end-products. Whatever lactic acid produced can be easily neutralized or removed from the muscles by the blood stream.
Recent studies show that DOMS is actually caused by microscopic injury to muscle fibers (cells). Whenever muscles are worked at higher intensities, microscopic tears occur within muscle fibers, resulting in aches and pains developing in the muscles. But upon repair, the muscles become stronger and more capable of performing at that higher intensity, hence the higher intensity workouts become easier and less painful afterwards. DOMS may be experienced again following subsequent increases in workout intensities, but the pain will not be as severe and as long lasting. And you gain because the muscles become still stronger and better adapted to performing at the next higher level of intensity.
How to avoid DOMS? Short of taking analgesics, the best way to prevent DOMS is to increase your mileage and intensity very slowly. The 10% rule is usually recommended – increase mileage by only 10% per week. But even then, you might experience some DOMS. You could increase mileage by less than 10% per week, but that practice will take you much longer than you might want to reach your desired mileage level.
You can lessen the pains of DOMS by icing and massaging your legs following a higher intensity run. A short, easy run the next day also helps. Or you can accept reasonable levels of DOMS as a normal part of training. Just visualize your muscles getting stronger to carry you through your next hard workout.
*The Great Race of Agoura - Saturday, March 28th
Help our club have a strong presence at this race by signing up or volunteering!
There's still time to sign up for one of Ventura County's most popular races! The Chesebro Half-marathon is 97% full while the new Pacific Half-Marathon is about 40% full.
If you are not keen on racing that weekend but are planning to come out and watch, please consider volunteering at the Inside Track booth. More details in the next newsletter/s or e-mail Mira Reverente at mirarev@hotmail.com to signify your interest in helping out.
*Inside Track on Ventura County StarThere's still time to sign up for one of Ventura County's most popular races! The Chesebro Half-marathon is 97% full while the new Pacific Half-Marathon is about 40% full.
If you are not keen on racing that weekend but are planning to come out and watch, please consider volunteering at the Inside Track booth. More details in the next newsletter/s or e-mail Mira Reverente at mirarev@hotmail.com to signify your interest in helping out.
This article came out in the online edition of the Ventura County Star. Read on.
NEWLY-MERGED RUNNING CLUB RIGHT ON TRACK
The club is an eclectic mix of runners, walkers, newcomers, veterans, sprinters, long-distance runners, social runners, fitness enthusiasts and aspiring athletes. Students, retirees, stay-at-home moms, full-time employees and entrepreneurs, are also part of the current mix. Welcome to Inside Track Running Club (ITRC)!
Home base is Inside Track, the specialty running and triathlon store on Main Street, in Ventura. Back in August 2008, Inside Track had two distinct running clubs. There was ITRC, the shorter distance training club and RunVentura, the marathon-training club. The two clubs recently merged and will now be known simply as ITRC.
Members of the two merged clubs have a lot to look forward to. "There will definitely be more members to run, walk and socialize with. All members will now have access to group runs/walks Tuesdays, Thursdays, Saturdays and Sundays," said George Arita, ITRC training adviser.
ITRC has also lowered its annual registration fee. Members will still get a shirt, 10% off store purchases, discounts on race entries, among others. "We will also have a non-racing training calendar that emphasizes fitness and well-being, rather than marathon racing. With the merger, I hope we can expand or maintain the fitness, recreational and social aspects of our training program," said Arita.
Both the store and the club are owned by 2009 Carlsbad Marathon champion Josh Spiker. The Ventura native hopes that the merger and the accessibility of more resources will bring the running community together. "I hope people will take advantage of the club's various running opportunities, have fun and also meet their personal goals at the same time," said Spiker.
So what are you waiting for? Lace up those running shoes and join the fun!
*For more information, visit:
INSIDE TRACK, 38. W Main St. Ventura, CA 93001, tel no. (805) 643-1104, www.runventura.com
*Birthday greetingsMarch 8 - Josh Spiker, Lisa Anderson
March 15 - Tom McKiernan
March 17 - Erin Keesch
March 20 - Marianne Owczarski
March 21 - Yinyin Goh
March 29 - Laura Diamond
Good luck to our members who are doing the Bandit Trail Runs, the Ventura Half-Marathon, the Catalina Marathon and Way Too Cool 50K this weekend!
No comments:
Post a Comment