Workout Week 5

This week we really will jam, flexibility and metabolic markers (ventilatory thresholds). Have you ever been in a group fitness class such as cycling and heard the instructor yelling "Pump it up! Get to AT!" In instructor lingo they are trying to get you energized to work as hard as you can to get your heart rate up to Anaerobic Threshhold. To break this down more we will go into what Aerobic vs Anaerobic means. Aerobic, not talking about the class "aerobics" means 'with oxygen'. So when you are working out and running for example your body is using oxygen to refule the muscles for an extended period of time. So if aerobic is with oxygen then you should guess that anaerobic is without oxygen. Weightlifting is a good example. Yes you are supposed to breah in on the coeccentric and exhale on the eccentric contraction (More on that vocab to come) but when you are weightlifting you could hold your breath and still make it through a set. Try to hold your breath while running, not going to happen. Back to my little heart rate chart

See the blue stripe? This is your anaerobic threshhold. The point where you are working at such an incredible power status that you will be huffing and puffing, not able to talk, with your mouth open. You can only hold AT for a few seconds or minutes. You also hear it called Ventillary Threshhold, Anaerobic Threshold, or Lactctate Threshhold.
This is the point where you are working your muscles to such a point where you cannot get oxygen in fast enought to supply or maintain the pace. If your training at AT you are increasing hte speed at which acidosis occurs, this will eventually help you to run at a higher speed for longer.

Wow, and I could keep going on with that. But lets go over flexibility, since this is pretty basic stuff Im just going to illistrate the importance of flexibility training with a fact photo.


Monday
VT day
Warm up 5 min slow jog
This will help make running at AT easier while getting the same benefit of continuous runs.
Run 2 to 4 x 10 to 15 minutes at AT pace with 3 to 5 minutes rest. If you have a heart rate monitor run at 85-90 percent of maximum heart rate.


Tuesday
Flexibility
Warm up Sun Salutations
Hips & Legs

Pidgon Pose each leg get into it, wait 15 seconds then sink deeper for another 30 sec


Frog Pose get into it, wait 15 seconds then sink deeper for another 30 sec

Half twist each leg get into it, wait 15 seconds then sink deeper for another 30 sec


Seated forward fold, get into it, wait 15 seconds then sink deeper for another 30 sec

Wednesday
VT Day
Warm up 5 min jog
Increase the distance you can run at AT pace.
Run 3 to 6 x 1 mile at AT pace with a one minute rest or 6 to 8 x 1,000 meters at AT pace with a one minute rest.


Thursday
Flexibility
Back, Spine, & Arms
Warm up sun salutations

Spinal twist, each leg get into it, wait 15 seconds then sink deeper for another 30 sec


Plow Pose get into it, wait 15 seconds then sink deeper for another 30 sec


Half lord of the fish pose each side get into it, wait 15 seconds then sink deeper for another 30 sec


Extended puppy pose, get into it, wait 15 seconds then sink deeper for another 30 sec


 Friday
VT Day
Warm up 5 min jog
add slightly more stress to the AT intervals to further stimulate changes in AT pace to reach a faster speed.
Run 2 sets of 4 x 800 meters at 5 to 10 seconds per mile faster than AT pace with 45 seconds rest and 2 minutes rest between sets/


Saturday
Flexibility Day
warm up sun salutations

Cobra pose, get in, hold 15 seconds then go deeper and hold for 30 sec


TEC DIFFICULTES, POST INCOMPLETE