Week #5 is a Taper Week when we do less mileage. The main reason for a “Taper Week” is that, as we do more, hormone levels drop. Tapering (doing less) enables hormone levels to return to normal, which sets us up to build more volume.We all use hormones for energy, rebuilding muscle tissue (HGH, Creatine Kinase), motivation (testosterone), etc.We tear down muscles as we do more and need hormones to rebuild them. This is a great time for cross training (or "general" training), which includes activities other than running, run/walk or walking. In fact, since we are still early in the season and the volume of miles is not that high yet, cross training is great to add weekly. Doing "different things" helps build different muscles and loosen them up.Hit the gym, take a yoga class, try out a rowing machine or stationary bike to build legs. You can jump rope to recruit and train faster muscles. Cross training loosens your muscles, breaks the monotony of training, and addresses muscle weaknesses.
As the season progresses, we do more and more "specific" training, meaning more running, run/walking or walking; and even running at Marathon Race Pace (MRP). That is built into our training schedules. Please do not overdo it, but that goes for the entire season. We don’t want you to over-train and risk injury.If it feels as if you are doing too much, you probably are. Otherwise, early season, go for it.
Have an inspired workout! David Levine LARR Head Coach P.S. this weekend, LARR groups head to Griffith Park. We'll be joined by Optimum Nutrition and Kathleen from Evolution PT, and we have a member shirt pick-up/swap. Yes, we will have a meet up in Balboa Park on Sunday.
NEWS & UPDATES
ONLINE COACH CHAT THIS THURSDAY Join Coach David for this weekly conversation and Q&A.
Open to anyone training for the Los Angeles Marathon.
LARR GROUPS MEET IN GRIFFITH PARK SATURDAY
WHEN: Sat, Oct 19 at 7am WHERE: Shane's Inspiration Playground, Griffith Park.PARK: in Merry Go Round lot 2 or 3 COURSE: 5 Miles Map; Adv (6 miles) PLUS: Optimum Nutrition and Evolution PT will be on site. Member shirt pick up
POTLUCK post workout. Bring enough for 5 servings.
WHAT: 4-5 miles. Multiple groups for walkers through runners.
OPTIMUM NUTRITION AT GRIFFITH PARK
Optimum Nutrition is excited to be with you for every step of your training journey for the LA Marathon! Providing you with energy to get you started and protein to help you recover.
They look forward to seeing you at Griffith Park on Saturday, October 19th serving Gold Standard Protein and Amino Energy!
