Volume vs Intensity -- Joe Friel

Which is more important for improving race performance in endurance athletes, the volume of training or the intensity of training? It’s obvious that both play a role in racing well. But athletes tend to place a lot of value on volume than on intensity. I’ve yet to hear an athlete when asked how training is going respond by talking about intensity. The answer is almost always based on volume (“I rode 200 miles last week.”) But given the choice, which should you place more emphasis on when making decisions about your training?

http://www2.trainingbible.com/joesblog/2007/12/volume-vs-intensity.html

Barefoot Blaps!

OK this is what havin a good time is all about! Wow. No way is this kid is ever dating my daughter! I would never be able to catch him!

Now you can have your shoe and eat it too!

Hitoshi Mimura, 59, is a former marathon runner who became a master craftsman for Asics, the Japanese sporting goods manufacturer.

Later this month, Ryan Hall and Deena Kastor of the United States plan to begin testing the latest design from the distance-running equivalent of Manolo Blahnik. Their shoemaker is a Japanese master craftsman whose soles are renowned not for space-age gels or air bladders but for the gripping properties of rice husks.
The husks, which are ground and imbedded in the rubber soles of racing flats, are designed to absorb water and to provide up to 10 percent better traction along the 26.2-mile marathon course at the Beijing Olympics in August. (Read the story in it's entirety in the NY Times by clicking on the headline).

My wife says I have more running shoes than I really need but hey what can I say? I am a sucker for a groovy shoe. Adam, can I get some soy sauce for these?

Running Barefoot in the Snow.

Ever been Chicked?

Ever been chicked??? It bothers some guys to be beaten in a race by a woman. They seem to think the fairer sex could never pass them on their quest to the finish line. When it happens, results can be devastating. I had to get used to it early on. This town has too many fast women, so I never have to go far for an ass whooping. Nancy’s one of those women I need to warn you about. She's been smoking my butt for years. I was quite proud to FINALLY beat her last year at Steamboat (by about 10 feet)…..Is there a term for that too?

Now “getting chicked” should not be confused with being “over-chicked”, a term referring to a guy who gets a girl way over his head. We all agree, Chris A. seriously over-chicked with Nancy. 

Coach Greg Sicks The Dogs on Whitey!

I snapped these on my way down to the Marathon Training group run. Coach Greg and his dogs went rabbit hunting last night! Adam, that had to hurt! Way to go!




Coach Greg, Adam, Chris W., Chris A., Joe and Jen, Nancy, Lorne

Here's what Chris had to say:

Rob,

I have gained another level of respect for Adam after last night's workout.

For the first set, he started a 400 every 2 minutes for 16 minutes. He ran each of these at 70 seconds. So, he basically ran eight 400's at 70 seconds each with 50 seconds of active rest (no slacking) in between. Joe Every and Lorne Mills and I took turns running the 400's with Adam to try to pace him through the workout. In my case, it was more like just trying to keep up.

Then he took a whopping 4 minute break between the first and second set of 400's.

For the second set, he started a 400 every 1:40 for 12 minutes. He also ran each of these at 70 seconds. So, he ran 7 more 400's at 70 seconds each with 30 seconds of active rest in between.
Greg White made the comment that Adam might just as well have kept running at 70 second pace because he wasn't really getting much recovery anyway. Also, Chris Alexander just happened to show up for this second set of 400's. It was a good thing because I was having a hard time keeping up with Adam at that point.

Adam White is a machine!

My workout was a little more on the mortal side... Starting with Adam's second 400, I started every other one with him. So, I ran #'s 2, 4, 6, and 8 from the first set. I got about 2:50 rest in between my 400's (yes, I am a slacker). I also ran every other repeat for the second set (#2, 4, 6). But this time I only got 2:10 rest in between. I told Adam that about the most help that I was in pacing was him being able to hear me about 10 yards behind him breathing like a freight train. But, I did manage to keep my 400's in the 70-75 second range. And, after that Lorne and I did a 4 mile "cool down" in Springdale that turned into more of a progression run with the last mile at just over 6:00 pace.

Again, I was amazed at what Adam did. I guess getting fast and staying fast isn't easy. In fact, it looked like it might hurt...

Best regards,

Chris