Category : Training

03 Oct 2013

Gemini News 24 Hours of Boulder

Boulder Marathoners We were sorry to hear that there will be no road events in Boulder for the rest of the year, but completely understand that our city needs to use it’s resources where they are so desperately needed right now. We feel fortunate that our 24 Hours of Boulder event is completely held at the Boulder Reservoir and can continue. We’d like to give cancelled Boulder Marathon runners an opportunity to test their training. Pre-register in the 100k relay category […]

10 Sep 2013

Nutrition – Why Athletes Should Eat More Fish by Katie Kissane

Fish has been getting a lot of publicity lately. Fatty fish, such as salmon, mackerel, or sardines contain a form of unsaturated fat known as omega-3 fatty acid. Research has shown that fish is good for heart health because omega-3 fatty acids reduce inflammation, which can damage blood vessels and lead to heart disease. Fish oil not only reduces the inflammation that damages blood vessels, but also reduces inflammation all over the body, including muscles. Athletes put a great amount […]

31 Jul 2013

Training: Overtraining Syndrome by Cindy Stonesmith

Adventure running season is upon us! With the snow melting in the mountains, the warm summer weather and racing season in full swing it’s easy to get caught up in running and racing too much. Following a well designed training and racing plan is imperative for longevity in the world of Ultra Running. But if you do find yourself lacking in enthusiasm and energy this summer it may be time to take a step back and listen to your body’s […]

16 Apr 2013

Training: Rusko Steps for Testing by Cindy Stonesmith

In the following article we’ll explore why testing your resting heart rate for signs of stress and overtraining can be a guide to understanding your adaptive response to training workloads. Heikke Rusko developed these simple steps of testing your resting heart rate profile line after working with elite cross country skiers. Pick a week when you are well rested and have minimal stress in your training cycle and life. Then at the same time each morning for 3 consecutive mornings […]

03 Mar 2013

Training: Balance of Training By Cindy Stonesmith

A traditional training cycle includes a three week build cycle followed by a rest or recovery week. A build cycle step ups incrementally in intensity, volume/duration and specificity. Depending on your fitness level not all three elements should be increased simultaneously in a three week build cycle. During the course of a build cycle your physical stress levels will increase due to cumulative fatigue of training. A build cycle is always followed by a week of recovery. A recovery week […]

06 Feb 2013

Training: #1 Incremental Fitness Improvement By Cindy Stonesmith

In order to increase your fitness level it’s important to have a year or even several years of a long training plan. Wanting too much too soon is a recipe for injuries and burnout, don’t get greedy and try to make too big a leap in one run, one race or even one year’s training cycle. Endurance fitness is one of the last physiological adaptations that solidifies through training. It may take 1-2 years before a runner is strong enough […]

02 Jan 2013

Zone 5 Training

In this last article of Heart Rate Zone work, we will discuss how including small amounts of Heart Rate Zone 5 in your training plan can have you in the best fitness and racing shape of your life. Zone 5 or Vo2 max is defined as the maximal oxygen uptake that can be utilized in one minute during maximal exercise effort. Zone 5 is race pace for 5k and less to finish-line sprints. Where this number lies in relationship to […]

04 Oct 2012

Training: Heart Rate Zone 3 By Cindy Stonesmith

In the September article we discussed the importance and purpose of Zone 2 workouts. In today’s article we will discuss how including Heart Rate Zone 3 in your training plan will lead to improved performance and fitness. The purpose of including Heart Rate Zone 3 workouts is to increase one’s endurance capacity. The higher the endurance base, the longer the athlete can maintain a race specific pace. A high endurance base is best obtained by training at a Heart Rate […]

30 Aug 2012

Training: Heart Rate Zone 2 by Cindy Stonesmith

In the August Newsletter we discussed the importance and purpose of Zone 1 workouts. In today’s article we will discuss how including Heart Rate Zone 2 in your training will lead to improved performance. The purpose of including Heart Rate Zone 2 workouts is to increase one’s aerobic base. A high aerobic base is obtained by training at a Heart Rate intensity of 60-75% of your Maximum Heart Rate. When an athlete trains in Zone 2, the primary energy resource […]

30 Jul 2012

Training: Heart Rate Zone 1 by Cindy Stonesmith

Back in the June Newsletter article we discussed how to obtain personalized heart rate zones by performing a 10k time trial. Now we’ll discuss each Heart Rate Zone and how it relates to training and performance. In today’s article we’ll be discussing Heart Rate Zone 1. Heart Rate Zone 1 (Zone 1