Born to Run

Vodpod videos no longer available. What makes us happy? Are we born to run? Christopher McDougall is the author of  “Born to Run: A Hidden Tribe, Super Athletes, and the Greatest Race the World Has Never Seen.” He explores the mysteries of the human desire to run. How did running help early humans survive — and what urges from our ancient ancestors spur us on today? McDougall tells the story of the marathoner with a heart of gold, the unlikely ultra-runner, and the hidden tribe in Mexico that runs to live. Vid includes a quick shout out to local ultrarunner Nikki Kimball.  QOTD “64 year old men and women are now running as fast as they were at age 19!”

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Cycling Starts Thursday, It’s a SwimFest!

QUICK NEWS UPDATE
Outdoor Cycling Starts Thursday! A SwimFest of Opportunities!

Triton Outdoor Cycling – 5/6, Bogert Park. Starts this Thursday! Meet at Bogert Park @ 5:45 PM. Every Thursday, thru 6/24. Check the Club Twitter channel on ride afternoon for possible session changes.

Special Olympics – 5/12, MSU. Unified Sports Triathlon program is now available on the Triton blog. Special Olympics volunteer meeting is set for this Thursday, 5/6. MSU Student Union Building, Ballroom D. 6:30 PM – 9:00 PM.

Bozeman May Swim Classic – 5/14-16, Bozeman Swim Center. Great time trial opportunity on Friday evening. 1500 meter freestyle. Other events, too! Entry form deadline is tomorrow.  Entry form is available here – http://bit.ly/dkItyz.

Open Water Swimming – Starts 6/2, weather permitting, the Pond. BOZE Open Water Swim training season. Mondays & Wednesdays, 6:00 PM. East Gallatin Recreation Area.

AquaRoc 5K – 6/13, Bozeman Swim Center. Test your long distance swim endurance. Solo, or share this fun experience with a team. Entry forms should be available on the BOZE blog soon.

Triton Ironman CDA BBQ – 6/25, Coeur d’Alene, ID. A Triton tradition is cooking. Chat with Carrie & Lawrence Sampson.

Triton Uniform Order – Be Incredible! We have about a half dozen orders for these top shelf Sugoi tri unis. Need 12. Final deadline this Sunday, 5/9. Check out the unis here – http://bit.ly/dx6UG6.

Triton Running – Every Tuesday, 6:00 PM, MSU Track. Rain or shine. Program available here — http://bit.ly/9cOS8l.

Triton Indoor Cycling – Back-up plan only. Tritons can MultiRide indoors in the event of inclement weather. Open to all Tritons. $5 per session drop-in. $20 per month. Scheduling available here — http://bit.ly/dkzSxY.

Congratulations – To Tritons Jeremy leFeber, Ben Fisher & David Ellenberger on their recent races! Awesome. Check the Triton Tweets to learn more.

STAY UP-TO-DATE VIA THE TRITON NETWORK
Website — www.bozemantritons.org.
Blog – For current news and information, https://bozemantritons.wordpress.com.
Opt In, Triton Email News – Email subscriptions to the blog are now available. Sign up via the Club blog.
Twitter — Follow the Tritons for the absolute latest news! Tweets at http://twitter.com/BozemanTritons.
Email — bozemantritons@yahoo.com.

TRAIN ON

Pick Up the Pace! It’s Tuesday @ the Track!

The ZPT Interval Training Group had its first SUNNY track workout of the season last night.  We had a solid showing, with twenty-odd, hard working athletes participating, ignoring the winds. Tritons Lauren Marvel and Jon Wirth worked in with the group, while I had the opportunity to serve as this week’s Workout Ambassador (volunteer leader). Coach Laurie Thatcher kicked in, too, and offered up a mega-dose of support and coaching advice. As a reminder, these training sessions offer runners the opportunity to get out of their comfort zone, to improve their running,  and to focus on technique, intensity, and increasing pace. To give you a feel for the training session, see the workout below. Check out these workouts, and get faster! Pick up the pace, every Tuesday, 6:00 PM, MSU Track. It’s Tuesday @ the Track!

TARGET PACE TRAINING
While developing the following pace chart for this run-at-1-mile pace workout, I realized that many participants might not know their 1-mile run pace, or a reasonably accurate pace target for the workout, to make the training session effective for them. Tritons might know their pace per mile for a 5K or 10K or a half marathon, but not their pace goal for a faster 1-mile race, or the other distances. To address these varying paces per distance (faster for shorter distances, slower for longer), I have recently been following Matt Fitzgerald’s Target Pace Training, and thought other Tritons might benefit by the information.

Many teammates are already familiar with Matt Fitzgerald, having followed his training plans in the “Essential Week-by-Week Training Guide.” In his “Brain Training for Runners,” Matt lays out Target Pace Levels for various run distances on Tables 4.1 and 4.2. Building from one of your actual, recent race times, say for the Pub 317 Half Marathon, you can establish your overall Training Pace Level (TPL) score in Table 4.1. In Table 4.2, your TPL score then sets your target paces for a recovery run, base run, marathon, half marathon, 10K, 5K, 3K, and 1-mile. The target training paces are adjusted for you, for each run distance – faster for the 1-mile, slower for the marathon.

So, if you want to tune your training and race pacing, I recommend checking out “Brain Training for Runners.” And, in the future, when a coach says, do this run workout  at a 10K pace, presto, you’ll know exactly what pace to do!

RUNNING DRILLS — ON THE GRASS
Backwards Running – 4X
Butt Kicks – 4X
High Knees – 4X
Skip – 4X
Tempo Strides – 4X

RHYTHM-BUILDING TRACK WORKOUT
This is a nice workout to get your legs rolling, without being too anaerobic. Try to use a strong, efficient stride and avoid straining.
4-6 Times Thru the Following Sequence:
300 Run /100 Walk-Jog
100 Run / 300 Walk-Jog
That’s 8-12 Times Around the Track.
Runs @ Mile Pace. That’s the time you can run a mile, if it were a 1-mile long race!

WORKOUT PACE CHART

1-Mile 300 M 100 M   1-Mile 300 M 100 M
4:30 0:50 0:16   7:20 1:22 0:27
4:40 0:52 0:17   7:30 1:24 0:28
4:50 0:54 0:18   7:40 1:26 0:28
5:00 0:56 0:18   7:50 1:28 0:29
5:10 0:58 0:19   8:00 1:30 0:30
5:20 1:00 0:20   8:10 1:31 0:30
5:30 1:01 0:20   8:20 1:33 0:31
5:40 1:03 0:21   8:30 1:35 0:31
5:50 1:05 0:21   8:40 1:37 0:32
6:00 1:07 0:22   8:50 1:39 0:33
6:10 1:09 0:23   9:00 1:41 0:33
6:20 1:11 0:23   9:10 1:43 0:34
6:30 1:13 0:24   9:20 1:45 0:35
6:40 1:15 0:25   9:30 1:46 0:35
6:50 1:16 0:25   9:40 1:48 0:36
7:00 1:18 0:26   9:50 1:50 0:36
7:10 1:20 0:26   10:00 1:52

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