120 miles of pavement, 20 stages, over 8,000 runners, guests, family members, and support staff. Hot days and cold nights. Blood. Sweat. Pride. Honor.....
That's what the world's most prestigious and unique law enforcement foot race is all about. Starting in Baker, California and ending in Las Vegas, Nevada, law enforcement officers from around the globe battle it out every Spring for the chance of winning the coveted cup trophy.
The "Coach's Corner"
Introducing the “Coach’s Corner”:
Workouts designed by Retired LAPD Pat Connelly and nutrition pointers by LAPD Rana Parker, MPH,RD. The goal over the next eighteen weeks is to improve your ability to run and your overall health.
Week #4 Hill Repeats
1. Maintain the successful thythm you have established on the flat.
2. Maintain the same effort level (velocity per step) on the uphill. If you are in a severe oxygen debt you are either over extending your pace or you may not have done your homework in training to be prepared.
Hill Training Sessions
Now that your training brings you into the middle of December, you are 90 days away from race day in March – 2014. This is when all relay participants should start working on hill training sessions. By now, participants have a 30-60 day training base and it is safe to start more aggressive training on hills. Every participant should do hill training, regardless if your leg has an incline or not. Obviously, legs that have more up hill than down hill or flat surface will need more emphases on hill training.
Now that your base period is complete and you have developed a strong base for harder training (especially hills), endurance foundation and cardio efficiency is in gear and ready to go.
Hills prepare the muscles for faster running with going anaerobic. Training on hills makes training easier and racing more proficient on any surface.
Two Styles of Workouts
1. Find an uphill about 150 yards long. Warm up with 15 minutes of jogging then begin 8-12 repeats of running the uphill and jogging the downhill.
2. Same type of hill just reverse the workout. Jog slowly uphill and run the downhill fast.
12 Repeats at a good speed with a slow jog back down as the rest.
8 Repeats at a good speed with a slow jog back down as the rest
6 Repeats run the first ¾ of the up hill then walk to the top walk back down as the rest
Coach’s Advise: Double tie your shoelaces and tuck the extra inside the laces never come undone.
“Hydrate, Hydrate, Hydrate”
That’s what athletes are always told, but how much is enough? According to the Institute of Medicine basic water needs are:
|Adult Males||3.7 Liters fluid per day (that's just under 1 gallon, or 13 cups)|
|Adult Females||2.7 Liters fluid per day (about 3/4 gallon or 9 cups)|
That may sound like a lot of water, but the good news is that all fluids count towards reaching that level of water intake…except alcohol, which is dehydrating. Water is your best choice for hydration most of the time, but other fluids like milk, juice, and even coffee and tea can meet your fluid needs (caffeinated drinks become dehydrating only when taken in excessive amounts).
Hate drinking water? Then hydrate with foods! Fruits and vegetables are at least 80% water, with some (like melons and cucumbers) nearly 95% water by weight. Water or milk used to cook hot cereal counts as well, as do high water foods such as soups.
NOTE: Hydration is still important even in cold weather! Check it out: