Curt Shryack's Articles - Weight Loss Articles, Health Articles, Self-Improvement Articles

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How To Peak For A Marathon After spending weeks training for the marathon how do you peak for race day? Race specific workouts are the method that I recommend. The marathon is 26.2 miles long. A big mistake that I have made in the past was doing workouts that were tailored to shorter races, specifically 5k and 10k. The problem was I was only training for leg speed; the marathon is 100% about endurance. Can you see the problem? The law of specificity says that you must train for the event that y... Ten Things To Avoid When Tapering For A Marathon Every marathoner wants to tell you all the things to do during your marathon taper. Are you ready to hear what you shouldn’t do? Number 10: Running a long run of more than 15 miles during your marathon taper. A major cause of poor marathon performance, is not giving the body time to adapt from the final longest run during marathon training. Number 9: Lowering your mileage while neglecting to run some V02 and lactate threshold workouts. As you taper if you do not run qua... The Final Three Weeks By now you have spent months training and now it is time to get ready for the marathon. Now it’s time to get ready for marathon day. Begin by running your longest run of 22 miles three weeks before race day. Studies have shown that three weeks is the perfect amount of time for the body to adapt to this last run and still be rested enough to perform at its best on race day. This week will be your highest mileage total of your taper. Next week reduce your mileage by 20% a... Combination Workouts I would like to share a new idea that I have come up with. My idea is combining a hill workout with tempo paced running into one workout. Using this method can save time and add a little spice to your weekly workouts. I have been training for an October marathon since the middles of May. For the past week I have been trying to think of away to make this work out a little harder and more effective. I came across this idea while I was doing today’s hill workout. I have ... Long Runs During Marathon Training There seems to be so many theories about long runs during marathon training. How often should you run? How far to run? How many long runs? How fast? It is my turn to give some opinions and theories about this topic. I believe that building mileage for a marathon is the biggest robber of performance. Training for weeks and weeks plus adding mileage leaves a person worn out. Weeks and weeks of long runs add to this exhaustion. I consider a long run to be over 15 miles in ... Heart Rate Monitors And Race Strategies I highly recommend using a heart rate monitor. Learning to run at correct efforts is very important for workout recovery and fast race times. One disadvantage of a heart rate monitor is trying to get to the desired heart rate too fast. Learning to use perceived effort in addition to the heart rate monitor will improve you times quite a bit. I have learned through trial and error what heart rates to use for each race distance. A good rule of thumb is to learn what the co... How To Correctly Run A Speed Workout Running a speed work session can be tricky business. There are so many variables to play with. The length of a repeat, the rest interval, number of reps, warm up, and cool down. With so many things to think about, what is the correct way to do speed work? To begin a speed work session always warm up. Running at least one mile loosens the legs and allows blood to circulate and prepare for more strenuous activity. Proper pace is also important. Begin jogging and as your seco... Setting PR’s With Treadmills Running on a track has its advantages when doing speed training. Trying to run the correct pace on a track can be challenging. Getting each lap at the exact pace is many times quite frustrating. Running speed workouts on a treadmill solves this problem. Speed work on treadmills has so many advantages. The exact pace can be set every time. Length of repeats can be maintained exactly. The length of rest can be monitored. And race simulation workouts can be used to really imp... The Perfect Marathon Pacing Formula I have run 15 marathons and finding the perfect pace has always been a problem. I believe that I have a formula for marathon pacing that works. I will explain how to calculate your pace using a heart rate monitor. The major problem running marathons for me has always been starting out either too fast or too slow. When I start out too fast, by mile 18 I am in serious trouble. With eight miles to go and my body in bad shape things get real ugly. When I start too slow by mil... Leaning To Run Faster With the domination of Kenyan athletes this century in road racing and track and field there must be something that they all do. At first glance nothing really stands out besides the fact that they just run really fast. After closer examination a glaring difference in the running form can be identified. They lean forward, and let gravity work for them. I wonder if this is from running up all those mountains in Kenya. Or maybe the lean is caused by running back down the mounta... Run 2 Fast Have you ever had people tell you that you run too fast? You can admit how good that feels. Are you telling that running buddy of yours to slow down? If you are then I have a few great ways for you to learn how to run fast. Anybody can learn how to run faster. I don’t mean that you will be setting world records. I mean that you can learn to run your best. Here are just a few of the ways to run faster: Mechanics, Hills, Treadmills, Tempo Runs, and Stretching. St... Food Nutrition Facts Just The Facts Do you enjoy a good cup of coffee in the morning before you workout? I think a lot of athletes do. The caffeine in coffee has been a good selling point for its usage. Everyone enjoys the pick me up that coffee does give. A little known side effect of coffee is its laxative effects. Many runners will drink coffee in the morning before their daily runs and races to gain the laxative benefit of coffee. With the wide use of sports supplements today drinking coffee before ta... Women Runners And Iron Deficieny Athletic ladies of all ages who suffer from decreased performance may be suffering from iron deficiency. Many women who are watching their weight will eat more salads. Thinking that eating a lot vegetables and less red meat is healthier. This is true, but not including red meat in your diet can cause iron deficiency. Low iron levels will decrease levels of erythropoieses (the hormone EPO which is responsible for red cell production) which controls hemoglobin production.... The Rest Of The Story On Monday’s I like to recharge my mind and body. After a week of hard training it’s time for a rest. Today I will go to work and come home to relax. Throughout this day I avoid as much stress as I can. I can avoid many stresses just by turning off the television and radio. Taking a little time just to sit and be still. I will leave for work today, 10 minutes early to allow for traffic. Drive with the radio off. Go a little slower than normal. Just get into the flow of thin... Tempting Tempo Training Anaerobic Threshold more commonly referred to as Lactate Threshold is an often misunderstood term. A greater understanding of Lactate Threshold will offer great benefits to endurance athletes. In the following article I will explain in simple terminology Lactate Threshold. How a runner can determine Lactate Threshold pace. And ways to better optimize your Lactate Threshold training. The term Lactate Threshold or LT for short is the exercise intensity at which lactate st... Sports Nutrition And The Importance Of Routines Sports nutrition can be devised as a routine. Meals during that are day designed with specific purposes. The type of food whether a complex carbohydrate, simple carbohydrate, protein or fat can all be properly structured into a sports nutrition routine. A basic plan will include breakfast, lunch, dinner, snacks, pre workout, and post workout recovery. The more advanced use of sports nutrition plans will exactly match an athlete’s weight, caloric intake and caloric expenditur... Have You Ever Been Compounded By Fatigue This morning was a beautiful time to run in Moline,IL. It was sunny 55 degrees with a nice breeze. I jogged over to the high school track for my Tuesday morning track workout. I was planning to increase my workout by one more repetition. The first rep of the 12x400 workout with a 200 jog went beautifully. My legs felt bouncy and my breathing was in control. I checked my watch and I noticed that I was about 5 seconds fast. So I thought to myself "better slow down a bit on the ... Amazingly Simple But Effective Running Tips Do you love to run, but are having a hard time finding simple ways to make positive differences in your running. This article will reveal effective and simple to apply techniques that work. Rest is the most often overlooked element of all activities. I'm not talking about watching TV all day and eating chips. I'm speaking of a good night’s sleep. Runners being a highly motivated crowd tend to overdo it. Working long hours, taking care of their families and other activities... Fatigue Nutrition Is The New Sports Nutrition Today I am a proposing a new definition to the popular term Sports Nutrition. I would like Sports Nutrition to be called Fatigue Nutrition. Why? Because I believe that all endurance sports are based on the body’s ability to combat fatigue. I have been a runner now for 10 years and the most constant factor that affects my training and racing is fatigue. When the body and mind become fatigued only rest or nutrition can reverse the effects. Fatigue Nutrition is based on co...

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