Process of the journey over the outcome
BEVE WITH BENN - EP18 - https://open.spotify.com/episode/3mvANhlr2dUdkPgxMMdXR6?si=bc774bfa45e140a4
LAKES TRAIL RACE
Linda Minter 100km - 80km of Bliss
Heathy Duffy 30km - 4:09 !!
LAKES TRAIL 30KM - Heather Duffy - Lakes 30km
What went well was my pacing myself to get through the event without the fatiguing effect of racing. I hadn’t done anything on sand and I just approached it as being a long run. Even the trails are sandy, so was pleased to get through it all feeling strong and comfortable. Strength training pays off!
What was bad was the headwind on the beach for 8 km’s- I just walked/run through that because running into a headwind is hard work, and I wasn’t really out there to work too hard. Then the final 5 km’s off the beach back along a sandy track was slow as my hip flexor decided to start aching. I put that down to the slight camber on the beach. Again I just reverted to walk/ run to finish.
Best part of the event was finishing something and being happy with how it had gone.
Celebrate - I definitely replaced all the calories I burnt .
COACHES CORNER - THRESHOLDS
Here are a few examples of how thresholds can be used in running:
Heart Rate Thresholds: Athletes and coaches often use heart rate thresholds to guide their training intensity. By determining heart rate zones based on individual thresholds, such as aerobic and anaerobic thresholds, runners can optimize their workouts and monitor their cardiovascular fitness.
Pace Thresholds: Runners may establish pace thresholds to gauge their performance and set targets. For example, they might have a threshold pace for long-distance runs, tempo runs, or interval sessions. These thresholds help runners maintain an appropriate level of effort and progression during training.
Injury Prevention: By tracking factors such as weekly mileage, running frequency, or sudden increases in training load, runners can set thresholds to identify potential injury risks and modify their training plans accordingly.
Performance Thresholds: Setting specific performance thresholds to qualify for competitions, meet certain standards, or achieve personal goals. These thresholds could be based on race times, rankings, or other performance metrics, also for motivation and standards for improvement.
Overall, thresholds can help athletes establish measurable targets, optimize training, monitor progress, prevent injuries, and achieve their desired performance outcomes.
Here are a few common methods used to determine running thresholds:
Maximal Heart Rate (MHR) Test: This test involves running at an all-out effort to reach your maximum heart rate. You can use the formula "220 - your age" as a starting point, but individual variations exist. Monitoring your heart rate during the test can help identify your MHR, which can be used to establish heart rate zones for training.
Lactate Threshold Test: The lactate threshold is the point at which lactic acid starts to accumulate in the blood faster than it can be cleared. This threshold is an essential indicator of aerobic fitness and sustainable running pace. Lactate threshold tests involve gradually increasing running intensity while measuring blood lactate levels at regular intervals. The point at which lactate accumulation significantly increases can be used to determine your lactate threshold.
Training Sesisons: Specific distances or time trials under controlled conditions to assess performance. For example, a 1-mile or 5K time trial can provide insights into your current running abilities and help set pace thresholds for various training sessions.
VO2max Test: VO2max is the maximum amount of oxygen your body can utilize during intense exercise. While laboratory tests provide the most accurate results, field tests can estimate VO2max by measuring heart rate during a submaximal effort. These tests typically involve running at a high intensity for a set duration while monitoring heart rate and other variables.
Perceived Exertion: Perceived exertion is a subjective assessment of effort during exercise. Using a scale, such as the Borg Rating of Perceived Exertion (RPE), you can rate your perceived effort during runs. This can help establish personal thresholds based on your perceived level of intensity or fatigue.
DEALING WITH D.O.M.S
Delayed onset muscle soreness (DOMS) is a common occurrence after intense or unfamiliar exercise. While it can be uncomfortable, there are several strategies to help manage and alleviate DOMS:
Rest and Recovery: Allow your body sufficient time to recover and heal. Give yourself rest days or engage in active recovery activities, such as light walking or gentle stretching, to promote blood flow and aid in the repair process.
Gentle Movement: Engage in low-intensity activities that target the sore muscles. Light exercises, like swimming, cycling, or easy jogging, can help reduce stiffness and increase blood circulation without causing further damage or excessive strain.
Stretching: Perform gentle stretching exercises for the affected muscles. Focus on dynamic stretching, which involves controlled movements that take muscles through a full range of motion. Avoid static stretching immediately after exercise, as it may further exacerbate soreness.
Massage and Foam Rolling: Use self-massage techniques or foam rollers to apply pressure to the sore muscles. This can help increase blood flow, reduce muscle tension, and alleviate soreness. Target the specific muscle groups that are affected.
Contrast Water Therapy: Alternate between cold and warm water exposure for the sore muscles. Start with a few minutes of cold water, followed by a few minutes of warm water. Repeat the cycle 2-3 times. The contrast in temperatures helps improve circulation and reduce inflammation.
Pain Relief Measures: Over-the-counter pain relievers like non-steroidal anti-inflammatory drugs (NSAIDs) can help reduce inflammation and alleviate muscle soreness. However, it's important to use them sparingly and follow the recommended dosage guidelines.
Adequate Nutrition and Hydration: Ensure you're consuming a well-balanced diet that includes sufficient protein, carbohydrates, and healthy fats to support muscle recovery. Stay hydrated to facilitate proper circulation and help flush out toxins from the body.
Gradual Progression: When introducing new exercises or increasing the intensity or duration of your workouts, do so gradually. Gradual progression allows your muscles to adapt and minimizes the severity of DOMS.
Proper Warm-up and Cool-down: Prioritize a thorough warm-up routine before exercise and a cooldown afterward. A proper warm-up increases blood flow and prepares the muscles for activity, while a cooldown helps flush out metabolic waste products and aids in recovery.
Consistency: Regular exercise helps build muscular strength and endurance, which can reduce the severity and duration of DOMS over time. Maintain consistency in your training to allow your muscles to adapt and become more resilient.
Remember, while these strategies can help manage DOMS, it's important to differentiate between normal muscle soreness and potential injuries. If you experience severe pain, swelling, or if the soreness persists for an extended period, it's recommended to consult a healthcare professional for further evaluation and guidance.
Treatments for DOMS
PERSKINDOL / VOLTARAN GELS
AIR RELAX COMPRESSION BOOTS
COMPRESSION TIGHT - TRAVELLING
ELEVATION OF THE LEGS
ICE BATHS / HEAT THERAPY
5 QF’s WITH BENN (quick facts) Heather Duffy
Fav race experience is a hard one, I like to travel and do runs in amazing places all over the world, but the best overall experience would be completing Rapid Ascent’s ultra triple crown, which was Surf Coast Century 100, Margaret River Ultra (80km) and the long course of Run Larapinta.
Race I want to do is the Trans Rockies Run, a 6 day stage race, and I’m going to throw my running stones in for something at UTMB.
Best running and training tip would be to be consistent with training, and work on your mental game.
Fav session of the week is Thursday morning trails - great bunch of people and challenging loops.
Something about me - my running friends call me Dora because I’m always off exploring somewhere.