|
|
 |
Aerobic: With oxygen; usually used to describe exercise of low to moderate intensity
Anaerobic
Without oxygen; usually used to describe exercise of high to very high intensity
Cool-down-Slow, easy running done after a workout to help you recover more quickly
Cruise Intervals-Type of workout to improve the lactate threshold; usually repetitions of 800 meters to 2-miles performed at the lactate threshold speed with short recoveries
DNF-Stands for "did not finish" and describes a runner who drops out of a race (no one on our team should get too familiar with this term)
Electrolytes-Minerals such as sodium, chloride and potassium that are used for normal bodily functions. These minerals are lost when the body sweats and are replaced through food and fluids.
fartlek- mix easy pace, then hard pace (1 min easy, 1 min hard, 2 min easy, 2 min hard etc)
Hills
Workouts where a runner runs up a hill fast and runs down then runs up again; helps develop leg power and aerobic capacity
Indian Style - running in a line at a comfortable pace. The person in the back of the line must sprint to the front. The new person in the back then does the same and so on and so forth.
Intensity
Degree of effort or exertion
Intervals
Type of workout where a set distance is run repeatedly with a recovery jog between; for example 6 times 400 meters with 100 meters recovery jog
Kick-A finishing sprint at the end of a race
Lactic Acid
A by-product of the body's use of carbohydrates; usually associated with muscle stiffness and burn after a hard workout
Minerals
Essential nutrient of body; must be ingested in the correct amounts in the body; aid in the processes which use the other nutrients and compose some of the structures of the body; may be obtained through diet or supplementation; overconsumption can be toxic
Muscle Soreness
Pain, stiffness, and soreness in a muscle due to microscopic tears of the muscle usually due to doing more work than the muscle is used to (also called DOMS or delayed onset muscle soreness)
Overtraining
Condition when runner trains too much too soon and leads to fatigue, injury and/or burn-out (this is why you do the summer workouts)
Pace
Measure of the speed of running; usually quantified as minutes taken to run a mile; for example a runner may run a 7:00 per mile pace for a marathon
Peak
Scheduling your training so that your best performance is timed for a goal race or event(coach's plan our workouts for this)
PR-personal record or fastest time
Protein
Essential nutrient of body found in meats, eggs, dairy products, beans and nuts; should comprise approximately 15-25% of calories in a runner's diet; converted into the body's structures-bones, muscles, organs, etc.; overconsumption is converted to fat
Recovery Runs
Slow to moderate running to recover from hard workouts or races and/or maintain aerobic conditioning
RICE
An acronym for rest, ice, compression and elevation; a procedure for treating certain injuries
Runner's High
feeling of euphoria some runners feel after a long, hard run or race
Shin Splints- pain in the lower leg as a result of running or jumping (may be very slow to heal)
Speed Work
short fast intervals with recovery jogs between; increases leg turnover and maxamizes stamina and race confidence
Stretching
Movements designed to help increase a muscle's flexibility-necessary before and after runs
Tempo Runs
type of workout to improve the lactate threshold; usually 15-30 min at the lactate threshold speed
Vitamins- essential nutrient of the body; aid in body processes and functions
The Wall or Hitting The Wall
A state of exhaustion when the body has run out of glycogen or energy;
Warm-up
Slow easy running that increases the heart rate and prepares the body for a harder and more intense work out.
Water
essential nutrient of the body
| |
|
