Zoladztest

On my Dutch site I have shown my test results on the Zoladz tests before and discribed how it should be performed (for those who want to give it a try check it out here).
What is the test? Like a coopertest it give you an indication of your level of fitness. However where the coopertest only gives you one figure: The distance run in 12 minutes. The Zoladztest gives you your fitness level in relation to your heartrate. Let me explain how.
Before you start you have to do a bit of homework > you have to figure out your Maximum Heart Rate (HRmax). If you have not measured it you can calculate as follows: HRmax = 220 - (80% of your age). So lets say you are 35 like me, your calculated HRmax will be 220-28=192. This is just an indication as I know for sure that my HRmax is higher. Besides this figure you need a track of other means to measure your distance.
Do a moderate warming up with a few accelerations and some stretching just as you do your usual warming up. Than start your test.
Run 6 minutes at a average heartrate interval of HRmax - 50 (in this example = 142) than rest for 2 minutes and write down the distance you have run.
Run 6 minutes at HRmax-40
Rest 2 minutes
Run 6 minutes at HRmax-30
Rest 2 minutes
Run 6 minutes at HRmax-20
Rest 2 minutes
Run 6 minutes at HRmax-10

Relax and do your cooling down!
For every interval you write down the distance run. Take care, te last interval can be to strenuos for some runners and with my last test I did not manage to run this highest interval. If you are not sure about your own level of fitness than do this test under supervision of an expert.

Know you have gathers 5 distances (or 4). Plot them in a graph as shown below where you see the results of a couple of test I have done.
What can you learn from this test? Like with the cooper test: The more you can run in the intervals the more fit you are. But there is more. Ideally al the measured distances should be on a straight line. If there are measurements below this line you know that you have put more effort in training in the heartrate zone and the best thing is...this will help to lift the whole line higher, thus increasing your level of fitness overall. So in the last measurement from oktober 2007 you can see that I have to work on my lower heartrate (around 150bmp) where on some of the older measurements I had to work on the higher heartrates around 170 bmp (temporuns and interval).
So compared to the cooper test it is not only a measurement of fitness but it also gives you insight where you should put your training effort!

Egmond

Every year in the beginning of january there is the 'Halve van Egmond'. A half marathon which takes the runners along the flood line over the beach for some 10k and then back thourgh the dunes. Heavy, often cold, but o so nice to see. This year I had planned to take part but I first wanted to see the outcome of the 15k in Nijmegen (de Zevenheuvelenloop). As this was succesfull, with a new pb, it was time to register...only to find out it is no longer possible to enter the half marathon. Now I have to see if I particpate in the quarter marathon instead.

An Elliptical Trainer: what to keep in mind?

On about running a nice article on elliptical trainer. For me the most relevant information in in the tail of the article: An elliptical trainer can offer the same intensity of training as a treadmill but the impact is far lower, closer to that of walking. This is interesting for those runners that look for an alternative to keep in shape while suffering from (small) injuries that will heal if you can avoid the impact that running has on your legs, knees etc... A treadmill has the same impact as running on the road so this will not help.

As for buying a ellipitcal trainer? The article offers a checklist wat to keep in mind while deciding which trainer to buy:

• Check out the space the trainers requires and you have available


• If the trainer has constraints considering length or weigth of user: make sure you (and the other users you have in mind) can use the trainer given these constraints


• Ask you self if you want to move it around or not and if so to what extend (havier frame is sturdier but..)


• Do you want to control the resistance of your trainer to do your workout at different levels?


• Do you want adjustable pedals for the different users?


• The length of the stride (which is more important than the up and down movement).


• Do you want displays and programmable workouts?


• Do you want to adjust rampsettings/incline?

It is possible to order trainers online.

Videotips on running techniques

Yesterday I was browsing YouTube for clips on running. I liked this one as it gives you as a runner a scan that you can perform during your training. You can scan your posture form head to toe and adjust if you lie trying to achieve a more efficient running technique. When I went running yesterday I paid atention to my arms and found that indeed I move them a little bith sideways. I was able to reduce this and it did not feel uncomfortable. It helped me also keep my shoulders a bit more to the back and lower and therefore more relaxed. See for yourself if it contains usefull tips for you.

Reducing risk of breast cancer

On a Dutch blog I found a referal to research done by professor Tony Howell. Googling a bit gives your various articles on this topic which al state the healthy effect of exercise. For example this one also stating the healthy effect of going outdoors. Hmmm, this is something runners combine (if your not runnig on a belt in a sportscentre).

Why is running (and other ecercises) healthy? Of course it helps you to keep you weight in control. And reducing weight is top of the list. Furthermore it has a lowering effect on both the levels of estrogen and insuline which reduces the risks on breast cancer.

Cerials versus sportdrink for recovery

On the Belgian site gezondheid.be you can find an article on the effect of cerails with milk on recovery after an excercise in cmoparison to the effect of sportdrinks. I don't know about you but in the Netherland we make jokes about the Belgian but as this article is on some amrican research...well judge for yourself.

In is some small scale research that has shown the following effects:

• The effect on the levels of glucose and insuline in the blood and on glycogen were simular
• The cerials resulted in a stronger dercrease in lactate, a better synthesis of proteins and a higher glycogen level in the muscles.

So you see that a simple bolw of cerials is better thant the chemical mixtures from a sportsdrink. I have to admit. this sportdrinks is easier to carry along in your sportsbag to use directly after you have done your excercises or your run.

Stretching: how to be done?

Last week during the marathon I looked in surprise at a man leaning into a lamp post almost horizontaly stretching his calfmuscle. Hand at about a meter height and heel from the ground. This urges me to write once more about stretching. This time stretching in general.
Is stretching usefull?
exploring the web you'll find that there is some debate on the usefulness of stretching. Almost every runners does it in the belief that it helps to lengthen the muscles en increases its resistance to injuries. It also decreases muscle pain after excersises when stretching is applied during the cooling down.
The purpose of stretching
By stretching the muscle you lengthen it and put tension on the fibers. After the stretching the muscle relaxes and is in a more relaxed mode than before.
During the cooling down stretching keeps the bloodflow going, helping to get rid off the waste products in the muscle (hence the reduction of musclepain afterwards). I also thinks that the relaxation of the muscle has a good healthy effect on the tendon reducing the risk of injuries but i could not find proof of tihs quickly.
Static versus dynamic
there are different ways of stretching:

• Static
• Dynamic
• Ballistic
• PNF

Best knwon are static and dynamic. The second was out of fashion after the appearance of the book 'The Stretching Methode' by Bob Anderson.

Sequence of stretching
I never gave much thought to the sequeance in which I did my stretching untill recently someone pointed out that stretching the muscles in the upper leg first stimulates the blood flow so that when stretching the muscles in the lower leg the waste products from these muscles are better transported. Makes sence, doesn´t it?

When to stretch?
Most runners do a warming up first and then stretch before starting with some serious excercises. Taking into account the point made above you realize you should not stretch to fanatical before starting you excersises otherwise your muscles will be completely relaxed.

Other good moments for stretching are, under the assumption that it is healthy, after your excercise, during your cooling down or when you have muscle cramps.

Now let us return to the runner and his lamppost. Taking everything into account you realize stretching has no use when you put strain/force on the muscle because it won't relaxe. I don't know about you but I cannot lean into a lamppost and lift my heal from the floor without straining my calf muscle. So his pose was not effective and he still had to do another 15k.

In spite of all the fact that the debate about the use of stretching has not settled I myself find it useful. I think that on 50% of the runs I do, I do stretch it after some warming up and on 90% of the runs I stretch afterwards. (I skip when I am in a hurry).
Before I was not albe to reach my toes as the lady does in the picture...now I can. So to me it helps. And in the book on running from Haile G. he spends a few pages on stretching and it helped him to run the worldrecord so who am I to argue with him.