There has been a lot of discussion over the past weeks/months over the growing concern about risks to heart health for endurance athletes. The Journal of the Missouri State Medical Association published a study that identified that “chronic” endurance exercise, (i.e. marathoning) is linked to surprising levels of arterial plaque even more so than compared to a sedentary control group. Another article on Active.com emphasizes how it is the volume beyond a normal one hour effort that puts us at risk. More specifically, “your body is designed to deal with oxidative stress that comes from exercise for the first hour… but prolonged intense exercise causes excessive oxidative stress, which basically burns through the antioxidants in your system and predisposes you to problems.”
This post is a more of a training guide/tip for those looking to maintain their short distances speeds while training for a half marathon or greater. I recently noticed my pace slowing down over the course of training for the 500K challenge. Running endurance races is great, but keeping up your weight and speed are hard to do when you want to be at the front of the pack. I found a workout that can help with distance speeds and it’s called the Mile Breakdown and I borrowed it from Mark Remy at Runner’s World.