Yesterday marked my 1st half marathon since relocating to the Triangle area 6 months ago. 

 For those of you who don’t know, I am an avid trail runner and have been a little distraught since moving out here at the lack of organized trail racing here in the raleigh, durham, chapel hill area. 

My race on saturday was great.  I could not have asked for better conditions.  the race began at 8:00 when the temp was nice and cool.  The the course wound its way through Bur Mil Park in Greensboro, NC. 

Got some great views of Lake Brandt, and met some great folks along the way.  This is  a trail race I would recommend to anyone, and I will definitely be present next year. 

I am very proud to say that this race helped me set a trail half marathon PR of 1:52:42.  and I earned 3rd place in my age group. 

I am currently searching for a good trail race closer to the area.  If anyone has any suggestion, please shoot them my way.  I do plan on running the Umstead marathon next spring.

Which is better cardio long duration or short, high intensity intervals?

 a recent study published in “Medicine and Science in Sport and Exercise”(1) found that shorter, high intensity aerobic intervals raised the VO2 Max of subjects more so than other subjects who followed longer protocols.

The study used 4 groups each with a different running protocol.  They measured VO2max before and after 8 weeks.  Both groups that used short, high intensity running significantly improved their VO2 max.

VO2 Max is a measure used by exercise scientists to determine a person’s aerobic capacity.

So what?  You may ask.  this is huge because this argues against the long held mentality that in order to improve aerobic endurance you have to train at a mild intensity, for a long period of time.  This study shows that training at higher aerobic intensity wil provide more aerbic benefit. 

When I started training for my first marathon, I used a training program given to me by a friend.  It gradually increased my running volume every week, and at one point I was running 5 days a week for 6-8 miles at a time at a steady speed.

 I have already seen the benefits of interval training and now I only run 3 days per week.  I still have a Long Slow Distance run on the weekend, but it’s more to prepare my mind mentally for running a long time rather than making me any faster.

Aerobic High-Intensity Intervals Improve V[spacing dot above]O2max More Than Moderate Training.

I have referenced the article below if you want to read it.

Medicine & Science in Sports & Exercise. 39(4):665-671, April 2007.

HELGERUD, JAN 1,2; HOYDAL, KJETILL 1; WANG, EIVIND 1; KARLSEN, TRINE 1; BERG, PALR 1; BJERKAAS, MARIUS 1; SIMONSEN, THOMAS 1; HELGESEN, CECILIES 1; HJORTH, NINAL 1; BACH, RAGNHILD 1; HOFF, JAN 1,3