unCoachJasonTM
VO2max
The monthly newsletter of RunCoachJason.com
Dr. Jason Karp, running & fitness coach, consultant, freelance writer
Founder & Coach, REVO2LT Running Team™
July, 2010
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In
this issue:
Running Speed
Dr. Karp’s Run-Fit Boot Camp
VO2max Distance Running Clinic
SCW Fitness MANIA
New Point PR
Running in the Heat
In
Press
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Running
Speed
Most
runners, especially younger ones, want to push the pace all the time.
They want to run their workouts faster because they believe that to run
faster in races, they need to run faster in workouts.
However, this is backwards thinking.
Races tell you what your current level of fitness is right now.
Races dictate the training paces, not the other way around.
You don’t do workouts to practice running faster.
You do workouts to improve the physiological characteristics that will
allow you to run faster in the future. To
make the workouts more difficult, increase the amount of time (or number of
repetitions) that you spend at the desired pace or effort rather than run
faster. When running intervals,
workouts can be made more difficult by decreasing the time of the recovery
periods.
Want more training concepts and specific workouts to become a better runner?
Get my highly-anticipated new book, 101 Developmental Concepts &
Workouts for Cross Country Runners. The book contains 30 insightful
training concepts and 71 workouts to give runners the competitive advantage.
Order your copy at CoachesChoice.com,
or get a special, author-signed copy at http://www.runcoachjason.com/publications.
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Dr. Karp’s Run-Fit Boot Camp
Tired of the same, boring workouts that fail to give you results? Want to be pushed and motivated by an expert coach and a bunch of your peers? If you live in the San Diego area, come to Dr. Karp’s Run-Fit Boot Camp, where you’ll get the best workouts to motivate you and get you in the best shape of your life. All workouts are running-based and include hills, intervals, fartleks, and circuits, with some body-weight exercises specifically designed to sculpt your muscles. If you want to be fit, you need to be run-fit! Dr. Karp’s Run-Fit Boot Camp is held in Balboa Park’s Morley Field every Thursday at 6:07 pm. For more information, go to http://www.runcoachjason.com/bootcamp.
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VO2max Distance Running Clinic
On
August 21, 2010, I will be hosting the fourth annual VO2max
Distance Running Clinic for runners, coaches, and fitness professionals at the
Marina Village Conference Center in San Diego’s
beautiful Mission Bay.
Featured speakers include:
~ Ceci St. Geme, assistant cross country and track coach at Corona del Mar
High School, former U.S. national high school champion, NCAA champion, U.S.
national champion, & elite masters runner
~
Paul Greer, San Diego Track Club coach, U.S. Olympic Trials qualifier, &
sub 4-minute miler
~ Jason Karp, nationally-recognized exercise physiologist, speaker, author,
coach, & owner of RunCoachJason.com
What you'll learn:
~
How to get the most benefit out of the least amount of time
~ The 3 main determinants of distance running performance and how to train
each one
~ The causes of fatigue for different races and how to combat them
~ How to build your own training program
~ The secret ways to prevent injuries
~ Training and competing on every level, from high school to masters
~ The most effective, research- and experience-based training methods
~ Speed training for distance runners
All attendees receive:
~ FREE Continental breakfast
~ 4 educational sessions by 3 world-class speakers to teach you how to run
faster
~ FREE Lunchtime snacks
~ FREE PowerBar products
~ 10% discount to Road Runner Sports
~ Raffle for a FREE pair of running shoes from Road Runner Sports
~ Coaching gift certificate from RunCoachJason.com
~ 10% discount on autographed copy of my new book, 101 Developmental
Concepts and Workouts for Cross Country Runners
FREE Entry Contest: Tell us why you should attend the
clinic and what it will do for you and your running. The most worthy
story (as judged by an expert panel of judges) will receive a FREE
registration. Deadline: July 21.
To register online, go to http://www.runcoachjason.com/clinic. To register by mail, download the registration form at http://www.runcoachjason.com/ClinicBrochure.pdf.
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SCW Fitness MANIA
This
month, I
will be speaking at SCW
Fitness MANIA July 30-August 1
at the Renaissance Waverly Hotel
in Atlanta, Georgia. Be sure to check out my 4 presentations:
* Fitness Myths, Misconceptions, and
Misinformation
* Lactate Threshold: Best O2 Bang for Your Buck
* Marathon Training 101: Chasing Pheidippides
* The Resting Metabolic Rate Debate
SCW
Fitness Education’s
MANIA fitness conventions bring industry leaders to the backyards of fitness
professionals throughout the country. Each of the seven MANIA
conventions held annually offers workshops on every fitness topic imaginable,
ranging from personal training to Pilates, yoga to pregnancy, and aquatics to
aging. SCW is the largest producer of fitness education events in
the United States. For more
information on the Atlanta MANIA, go to http://www.scwfitness.com/atlanta/.
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I am proud to announce that RunCoachJason.com is now represented by New Point Public Relations, a PR firm based in San Diego that offers public relations services from writing and professional photography to publicity and media relations. I will be working closely with New Point PR’s president, Colleen Rugg, as I take RunCoachJason.com to the next level so that I can continue to give you the very best running- and fitness-related advice, service, and results you can get. For more information about New Point PR, go to http://newpointpr.com/Home_Page.php.
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Running
in the Heat
Growing
up in New Jersey, it’s an understatement to say running in the summer is a
challenge. The summers can get downright sticky, as stepping outside
your air conditioned house feels like walking into a steam room. Running
in the heat presents a number of thermal and cardiovascular challenges.
The two most important things you can do to prepare for your summer outdoor
training sessions is hydrate and acclimatize.
Because of the decrease in exercise performance and the potential health
danger of dehydration, there has been plenty of research (and an onslaught of
sports drinks) on strategies to overcome, or at least blunt, the effects of
dehydration. Beginning the workout fully hydrated or even
‘hyper-hydrating’ before a workout can delay dehydration during exercise,
maintain exercise performance, and decrease the risk for heat-related
illnesses. Pre-exercise fluid intake enhances your ability to control
body temperature and increases plasma volume to maintain cardiac output.
Drink before you run in the heat so you begin every workout fully hydrated,
and continue to drink during workouts longer than one hour.
Chronically exposing yourself to a hot and humid environment simulates
adaptations that lesson the stress. Cardiovascular adaptations to
exercising in the heat (e.g., decreased heart rate, increased plasma volume)
are nearly complete within 3-6 days, while rectal temperature and electrolyte
concentration changes take 9-10 days. Full acclimatization is complete
after 2 weeks, as the increased sweating response catches up to the other
adaptations. Therefore, you should take 2 weeks of slowly introducing
yourself to the heat to be fully acclimatized and prepared for longer runs.
When preparing for high-intensity workouts such as interval training, however,
you may not need as long to acclimatize. Research has shown that just
four 30- to 45-minute sessions of intermittent exercise in the heat is enough
to cause acclimatization and results in an improvement in intermittent running
workouts. While exercising in the heat will always present a stress,
acclimatization has a moderate prophylactic effect, minimizing the stress and
reducing the risk of heat-related illnesses.
Want to know what else you can do to make your workouts better in the summer?
Schedule a consultation with me at http://www.runcoachjason.com/consulting
and have all of your running questions answered live!
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In
Press...
101
Developmental Concepts & Workouts for Cross Country Runners,
published by Coaches
Choice, is available nationwide and online at CoachesChoice.com.
A special, autographed copy of the book
can be ordered at http://www.runcoachjason.com/publications.
How
to Survive Your PhD: The Insider’s Guide to Avoiding Mistakes, Choosing the
Right Program, Working with Professors, and Just How a Person Actually Writes
a 200-Page Paper,
my self-help book for graduate students published by Sourcebooks, Inc.,
appears in bookstores nationwide and online at Sourcebooks.com,
Amazon.com,
Borders.com,
and BarnesandNoble.com.
A special, autographed copy of the book
can be ordered at http://www.runcoachjason.com/publications.
Get Up to Speed: Prepare
for Your First or Fastest 5K With This Eight-Week Training Program
appears in the July/August, 2010 issue of
Women's Running magazine.
The
Errors of Our Running Ways, my article that discusses the common mistakes
runners make and how to correct them, appears online at SanDiegoNewsRoom.com.
The Components of Training for Distance Runners and Training
Theory, my
two chapters in The Ultimate Runner: Stories and Advice to Keep You Moving,
appears in bookstores nationwide and online at Amazon.com.
The
Best Types of Cardio Equipment
appears
online at Personal
Training on the Net, the premier online education resource for personal
trainers and fitness professionals.
"I
Can’t
Catch My Breath": Lungs and Distance Running Performance, my
article that defuses the myth that the lungs limit running ability and what
you can do to stop feeling out of breath,
appears
in the July, 2010 issue of the United Kingdom’s Ultra-Fit magazine.
Marathon Fuel, my article on everything you wanted to know about
carbohydrates and the marathon, appears in the Summer, 2010 issue of Duke
City Fit, Albuquerque, New Mexico’s premier fitness magazine.
Muscle Fatigue, my
article on how to improve muscular factors related to running performance, appears in the
July, 2010 issue of Tri
News, the official newsletter of Triathlon Club of San Diego.
Also check out my quotes on specific running workouts in the July/August, 2010
issue of Fitness magazine.
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To
view past newsletters, go to http://www.runcoachjason.com/newsletter.
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unsubscribe from this newsletter, e-mail jason@runcoachjason.com
with the word “unsubscribe” on the subject line.
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©2010 Dr. Jason Karp.
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