One Method to Huff and Puff - Effort Based Training 

Anaerobic training is an aspect of the complete training program. This is the type of training when your breathing is more huffing and puffing than conversational. Aerobic training is roughly 80% of your weekly training while roughly 20% of your training is 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. 

One method you can use to add anaerobic training to your workout is track intervals. Depending upon your starting level and what you want to accomplish, the distances in the intervals will vary. The effort used remains the same – 75 to 85% of your maximum heart rate is the goal during this type of anaerobic workout. A beginner to the interval track workout may start with a mild warm-up at an easy pace, then run harder on the straights of the track and run recovery on the curves. Therefore on each lap, you run hard twice and easy twice. Repeat this interval for four laps and do a mild warm-down at an easy pace. As your conditioning improves over weeks, add some distance to the hard interval or do more repeats of the same distance of interval. The hard run should not exceed 20% of your total mileage for the week. If you decide to perform intervals more than once a week, give your body at least one day possibly two days of easy aerobic training between the hard intervals days. Next week – hill repeats will be discussed. 

As discussed before, temperature and humidity conditions have much affect on the effort you exert during training. As the temperatures and humidity of the South Georgia summer continue to rise – be sure to replenish fluids, electrolytes and proteins to keep your body healthy. One of the better replacement or recovery drinks available is chocolate milk. The ratio between protein and carbohydrates is near perfect. So after your workout and you have cooled down, roughly 20 minutes after the workout – have a glass of chocolate milk - your body may enjoy the recovery aspects of the fluid a great deal. 

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?

Outstanding Performances:

Chris Gaither, who is a recent graduate of Berrien High School and will be running for the VSU Cross Country team, traveled to Jacksonville, FL to compete in the large Run for the Pies 5K. This young gun placed 13th out of over 1000 runners with a time of 17:37. 

A number of folks traveled to Monticello, FL to compete in the Melon Run 5K. Todd Smoot, Masked Avenger, Alice Smoot, Jamie Welborn, Mark Steele, Eriq Jordan, Mary Alice Smoot, Jody Durham, Joe Wilson, Frank Ryan and Craig Smoot all participated in the event and many earned awards from their efforts. The event boosts 261 runners, an increase of 91 runners from last year. 

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. 

Winners Ville Triathlon will be held on 09/08/07 and starts at 7:30 AM. Applications will be available soon. The distances include 0.25 mile swim, 14 mile bike and 3.6 mile run. Many are in training for this local Valdosta event; you too can be a part. 

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