When to Huff and Puff - Effort Based Training 

By now, you understand the difference between training smarter, not harder. You are able to argue that “no pain, no gain” is not the preferred way to improve your level of fitness. You use words like aerobic and anaerobic as if you where a medical professional ready for a symposium.

In review, training smarter means to improve the cardiovascular, respiratory and muscle tone of the entire body through aerobic training. You should be able to carry on a conversation with your workout partner without huffing and puffing. You are keeping your heart rate roughly 65 to 75% of your maximum heart rate. You are burning calories, hydrating daily, improving cardiovascular and respiratory systems and working on muscle tone of the entire body. 

You have accomplished your obtainable goal, established a solid base of aerobic fitness. You may now set your next goal to be in a certain event with a time goal in mind. Now is the time to incorporate 20% of your training to be the huffing and puffing [anaerobic] type of training. This is the type of training where the effort is raised to 75 to 85% of your maximum heart rate. Incorporating interval training on the track, fartlek runs or hill repeats are all methods to raise the effort level and incorporate speed variations in the training to allow you to perform faster in events. The remaining 80% of the weekly work out should be at the aerobic level – nice and easy. The combination of aerobic and anaerobic conditioning is a formidable combination and you will see improvements in your conditioning level. Next week, we will explore more in depth one of the different methods of anaerobic training. 

Safety

Recommendations for walkers and runners of basic safety rules are different than cyclists. Pedestrians are to; facing traffic, use sidewalks whenever possible, be alert and aware of your surroundings and wear identification. Cyclists are to; ride with traffic on the side of the road, NOT use sidewalks, be alert and aware of your surroundings and wear identification. Pedestrians, cyclists and motorists need to share the roads, be considerate of each other and be good examples for all to follow. Drivers are not looking for runners or cyclists when they are driving, so be prepared. Certainly drivers should have enough control of their vehicle to handle a walker, runner or cyclist on the side of the road, or the driver should slow to a speed that is appropriate for the conditions. Any questions?

The Baytree 8K is quickly approaching and pre-registration deadline is June 25th. This July 4th Independence Day Celebration is open to runners and walkers alike. There will be an Honor Guard, singing of the National Anthem, recognition of Veterans and a whole lot more. Anyone who wants to participate or volunteer can get signed up by getting an application at Get Active – Running and more, the Valdosta Daily Times web site or runningintheusa.com web site. Sponsors already supporting the family event include Get Active Running and more, Valdosta Daily Times, NewsTalk 105.9 FM, ENT & Allergy Associates of SG, Advanced Portable Toilet Service and Blanton & Griffin Insurance Agency. Proceeds from the event go to the Lowndes Veterans Council – therefore all Veterans in Lowndes will benefit on this most Patriotic Day. Support the Veterans as they supported and sacrificed for all Americans. You will want to pre-register at the Get Active store before race day to make it easier for everyone on race day. The store will be open extended hours to allow pre-registered people to pick up their numbers and instructions the week before the event. 

Once the Baytree 8K has wrapped up for the day, all the participants and their families are invited to the Spirit of America Celebration that starts at 2 PM with family oriented fun, food and live music. The day starts with a participatory event for the whole family, moves on to an outdoor party for the whole family that ends, hopefully with Fireworks around 9:30 PM that evening for the whole family. 

Other events coming up or currently in progress include a series of Cross Country races are available every Thursday evening starting at 7 PM at Freedom Park. The first Thursday is July 12th and ends on August 9th. There is a 1 mile event every week and the 5K event immediately following the 1 mile. This event is open to all-comers; there is no cost, no frill event. Middle School, High School and College runners as well as fitness runners of all ages would certainly benefit from the opportunity this presents. 

There are weekly, free activities for the runners and cyclists in the area. Runners can show up at Get Active on Saturday and Sunday morning at 7AM for runs from 1.5 to 8 plus mile runs. Thursday morning is a women’s ONLY run, and the other runs are all-comers. Cyclists can meet for rides on Monday, Tuesday, Thursday, Saturday and Sunday. For more information, check out the web page at www.azaleacitycyclists.com. 

Do you have results you want to share about yourself, a loved one or friend? Send, email or call the information in to me at Get Active – Running and more. 

If you have questions about your walking, running or other training, drop me an email and I will do my level best to answer your questions. Email getactive.val@earthlink.net or join the GetActiveSouthGeorgia yahoo group. Listen to the Get Active South Georgia radio show on Wednesday evenings from 6 to 7PM on NewsTalk 105.9 FM WVGA to receive additional information or to ask questions.

Thank you,

Todd & Alice Smoot

GET ACTIVE 
Running and more

GET ACTIVE SOUTH GEORGIA as heard on NewsTalk 105.9 FM WVGA Wednesdays
6 to 7 PM - call into the show at 229-241-1059
GET ACTIVE SOUTH GEORGIA  as read weekly in the Sunday VDT - look for us
www.getactivevaldosta.com
3200-C North Ashley Street
Valdosta, GA 31602
229-219-0010
229-219-0012 (F)

In the long run, one must have goals to succeed.

"To give anything less than your best, is to sacrifice the gift" Steve Prefontaine