True or False?

FACTS, FALLACIES AND FALSEHOODS FROM THE WORLD OF PHYSICAL FITNESS. MIKE JAMES BREAKS THE SHACKLES OF AGE OLD HUSBAND AND WIVES TALES.

If you stop weight training your muscles turn into fat! Saunas and rubberized clothing will help you to lose weight! Grapefruit will burn up fat! ... Words of wisdom? No, absolute hogwash!

Ever since man has exposed the benefits of regular exercise and proper nutrition, there have been many myths which have somehow translated into facts in the minds of many people.

We can even look back as far as the turn of the century where an American named Horace Fletcher gained prominence by claiming that the full nutritional benefit could only be gained by chewing food 32 times. Fletcher's theory was based on the fact that human beings have 32 teeth and thus should masticate their food 32 times before swallowing. His theory came to be known as "Fletcherism" and apparently gained some prominence among fitness fanatics of the time.

Today with greater medical and scientific research we can look back and laugh at the folly of such theories. Yet even today it is still surprising to see how many of these age old myths and misconceptions still exist.

Let's examine 5 of the more commonly held beliefs:

MYTH 1: WHEN YOU STOP WEIGHT TRAINING YOUR MUSCLE WILL TURN INTO FAT.

The origins of this myth can again be traced back to the early part of the 20th century. During this time travelling circuses often had a resident "moustache twirling" strong man who lifted heavy weights and performed amazing feats of strength.

Weights in these days were rather cumbersome and usually consisted of cast iron globes joined by a heavy welded piece of iron. Plate loaded barbells and dumbbells did not come into existence till circa 1920. These circus strongmen were usually large, bulky men devoid of any athletic prowess who trained on beer as much as exercise.

So the popular myth of weights leading to a bulky, clumsy physique was born. The advent of the plate loaded barbell and systematic weight training programs has helped to demystify weight training. Today weight training is an integral part of training for people of all sports and for the general fitness enthusiasts.

The error of this claim is not merely a result of people's misguided perceptions. The fundamental concept of muscle turning into fat is a physical impossibility. Muscle and fat are two different cellular structures. One cannot miraculously turn into another. This would be akin to wood changing into metal.

What often happens is that people upon stopping weight training or exercise decrease their energy expenditure. If there is not a corresponding decrease in calorie intake, there will be an increase in adipose or fat tissue. This is particularly apparent with weight training where a complete stop in training will result in muscle atrophy (shrinkage). This loss in muscle size when combined with increased fat tissue will add to the misconception that muscle has turned into fat.

MYTH 2: SAUNAS AND RUBBERIZED CLOTHING ENHANCE WEIGHT LOSS.

Saunas and the wearing of rubberized clothing while exercising have frequently been used by jockeys, wrestlers and boxers as a means of getting down to a prescribed weight limit. The increased sweat loss leads to an immediate loss in weight.

This weight loss is not permanent and the practice can prove to be very dangerous. When jockeys and boxers weigh in for their event they are often in a dangerously dehydrated state. Once they are declared "correct weight" they are usually rushed away and given copious amounts of water to replenish their vital bodily fluids.

The wearing of rubberized clothing can be particularly dangerous. This type of clothing doesn't allow sweat to evaporate and so hinders the body's cooling process. The resulting dramatic increases in body temperature can cause excessive dehydration and ultimately heat stroke or heat exhaustion.

MYTH 3: THE CONCEPT OF SPOT REDUCTION.

Many people believe that by exercising a specific area, for example, the hips or buttocks, the fat in that area will disappear. Prime examples of this are people doing high repetitions of sit ups, leg raises and single leg lifts to selectively decrease fat of the stomach and thighs.

Although this will tone up the desired areas, there is no evidence to suggest that fat will be selectively utilized from these areas. Research indicates that fat is burned up from fat stored all over the body.

To reduce body fat you should decrease calorie intake and increase your energy expenditure with a combination of aerobic and muscle toning exercise.

MYTH 4: WEIGHT TRAINING CAN LEAD TO THE DEVELOPMENT OF EXCESS MUSCLE BULK IN FEMALES.

For years coaches and athletic trainers eschewed the benefits of weight training for females claiming it would lead to increased muscle bulk and hence slower athletes.

Again extreme examples like Olympic shot putters and competitive body-builder were seen as the norm for the average person. However, recent research has shown that muscle bulk is dependent largely on the presence of the male hormone testosterone.

Females, in most cases aren't able to develop large muscle bulk as their bodies do not produce testosterone in sufficient enough quantities. A properly constructed weight training program can help in toning up the body and improving posture, strength and muscular endurance. Many of today's leading film and recording artists like Cher and Linda Hamilton, see weight training as an essential part of their fitness regime.

MYTH 5: GRAPEFRUIT HELPS IN WEIGHT LOSS BY BURNING FAT.

Over the years, many foods such as grapefruit and protein drinks have gained notoriety as being exclusive foods which help burn up fat. Why food like grapefruit have been singled out is not clear. Perhaps grapefruit's acidic nature gave rise to the notion of burning up fat.

Many foods which have from time to time claimed "fat burning" abilities are low in calories and may be used as a substitute for more calorific foods, thus helping in weight loss. As the term implies, this food would have to enter fat cells and burn them away -clearly a false concept indeed.

The Stretch

Flexibility is one of the most neglected aspects of physical fitness. Michael James explains why we should want it and how to get it.

Most of us can remember being exhorted to sit up straight, put our shoulders back and stomach in for the sake of a better posture, or touch our toes and bend to the side to improve our body's suppleness. We were usually cajoled into doing these sorts of things by an enthusiastic Phys. Ed teacher passing down age-old wisdom from yesteryear.

It is only in recent times that flexibility has come to be regarded as an essential component of our physical fitness and well being. Preevent warm up and body stretches were often regarded as annoying, particularly by Aussie Rules Footballers who saw it as an imposition and a nuisance, curbing their enthusiasm to get out and "have a kick". Indeed many regarded flexibility as solely the realm of the nimble, agile ballet dancer, high flying gymnast or circus contortionist, twisting his body into grotesque shapes. Mae West was heard to say "I was engaged to a contortionist once, but I broke it off because I couldn't see things from his angle".

While the average person won't need to aim for the agility and suppleness of a Nureyev nor the bodily twists and turns of Mae West's fiance, flexibility is still vitally important. Flexible muscles and joints enable us to move freely, increase our range of motions and lessen the likelihood of soft tissue injuries to vulnerable areas like the lower back, hamstrings, groin and calves.

Flexibility not only helps in performing sporting skills but can also aid in everyday tasks like gardening, lifting, household chores or the need for sudden bursts of energy like running for the bus. Flexibility is not the ability to touch the toes, do the splits or perform the can-can. What we are referring to is the ability of joints to move through their full range of motion.

It is important to realise that there are a number of inherent limitations to one's range of motion. This is so because muscles, ligaments, joint capsules and tendons are limited by their anatomical structure. A good example is the elbow which is a hinge joint. The associated limbs and muscles of the forearm move only in flexion/extension with no hyperextension or lateral movement. In contrast the hip -a ball and socket type joint, can move forward and backwards, laterally and in full rotation.

Range of motion also varies greatly between individuals. Some people's inherent anatomical structure makes it easier for them to bend and stretch. Bear this in mind when introducing a flexibility component to your exercise program. You should only stretch to your own limitations -don't try and compete with people who have a much greater degree of muscle and joint elasticity.

METHODS OF STRETCHING

There are three common methods of stretching:

1. Static Stretching. Here the muscle is stretched slowly to its full range and is held for 15 -30 seconds. It is important that you breathe freely. Do not hold your breath.

2. Ballistic Stretching. Ballistic stretching is -done with a bouncing, jerky movement. This form of stretching is not recommended as it can lead to a tear in the muscle fibres.

3. Proprioceptive Neuromuscular Facilitation (P.N.F.) P.N.F. Stretching refers to partner assisted stretching. Here the joint is stretched to its full range of motion until the person senses tightening. This position is held for 8 to 10 seconds. As soon as this is completed the muscle relaxes and is challenged by the partner gently forcing additional movement. This movement is continued until tightening, whereupon the stretch is again held for 8 to 10 seconds.

This type of stretch is particularly useful for sports performers. It should be done with care and control by an experienced person as P.N.F. can lead to injury by pushing a joint past its limit too quickly and forcefully.

For the beginner, static stretching is recommended because it is done in a controlled fashion, so decreasing the likelihood of injury.

SOME IMPORTANT POINTS

It is important to warm up prior to stretching, to enable blood to flow to the extremities, ie. arms and legs, to get the body ready for physical activity. Stretching a cold, tight muscle could lead to muscle tearing. Brisk walking, light jogging and cycling are ideal warm up activities.

You should concentrate on total body flexibility, not just one body part. Naturally if you are participating in a specific high powered activity like sprinting, squash or Aussie Rules, it is advisable to devote more time to stretching specific muscles like the hamstrings, thighs and groin. If you are playing a racquet sport, some upper body stretches will be useful.

There are many different stretching exercises. Some of the traditional exercises like toe touching are not recommended. Consult with a qualified Physical Educator prior to embarking on a stretching programme to ensure you are exercising within safe limits.

Today you will notice sporting teams and individuals practising pre and post event stretching drills as an integral part of their participation. These exercises are considered so essential that many Australian Football League clubs actually fine their players if warm ups are not completed.

THE IMPORTANCE OF ABDOMINAL STRENGTH

Abdominal strength is another factor which is necessary for good flexibility. Weak stomach muscles can lead to a protrusion of the abdomen or the commonly called "pot belly". This pot belly can result in the pelvis tilting out of alignment causing the lower lumbar vertebrae to impinge. This often leads to localized muscle soreness in the lower back and in acute cases a painful nerve impingement condition like sciatica. A strong set of abdominal muscles will not only look more appealing, it will also result in improved posture and less likelihood of back problems.

To help strengthen the back a few abdominal exercises should be incorporated into your routine. Bent knee sit ups and abdominal curls are good exercises for the waist area.

STRETCH YOUR FITNESS LIMITS

The inclusion of a flexibility component in your exercise programme need not be a long, drawn out public performance. A few static stretches for upper and lower body prior to and after activity should take only 10 to 15 minutes. This short space of time will not only help improve your range of motion, it will also aid in warming and stretching the muscles before activity and cooling the body and preventing blood pooling in the legs after activity.

Remember to walk or jog or cycle lightly prior to stretching. Follow these simple guidelines to flexibility training and you will be able to reach for the sky and make ends meet without stretching your fitness beyond the outer limits.

Stength and Endurance

MIKE JAMES EXAMINES TWO IMPORTANT BUT OFTEN NEGLECTED ASPECTS OF PHYSICAL FITNESS

To many people, the terms strength and muscular endurance seem interchangeable. Both evoke images of strong, muscular bodies straining sweat glistening torsos of Schwarzeneger proportions while furiously pumping iron.

Although closely related, there is a subtle difference between the two. Strength may be defined as the force a muscle or muscle group can exert against resistance in one maximal effort. A weight lifter pressing a heavy barbell above the head, Dean Lukin style, is a classic example of strength.

Muscular endurance is the ability of a muscle group to perform repeated contractions against a light load for an extended period of time. A person in the gym performing high repetition bench presses or high speed extended drill on a speed-ball is demonstrating muscular endurance. In a sporting context Olympian Stephen Moneghetti displays excellent levels of both aerobic and muscular endurance in completing the gruelling 42 kilometres marathon run.

So by their strictest definitions, strength implies a short maximal effort and muscular endurance requires repeated efforts over an extended duration. While our two examples (Dean Lukin -(1984 Los Angeles version, not the 1992 svelte model) and Stephen Moneghetti, are extreme opposites, the average sports performer requires a balance of both strength and muscular endurance. This balance will depend on the nature of the event.

Australia's Gold Medal 1500 metre swimmer Kieran Perkins requires strength to spring powerfully from the starting blocks and to surge ahead at various points of the race. He also requires great muscular endurance to maintain his stroke while resisting fatigue. The same applies to our gold medal winning "Oarsome Foursome" rowing combination.

STRENGTH AND MUSCULAR ENDURANCE FOR THE AVERAGE PERSON.

While strength and muscular endurance is necessary for these elite olympians, what about the average person just looking for a little bit of extra fitness and conditioning?

In today's highly automated society, it appears there is little need to be physically strong. For many of us the only time we require minimal levels of physical strength is when we hang out the washing or take out the garbage. Some people claim to get enough strength by pilling up bills and jumping to conclusions!

Why then should we include a strength and muscular endurance component into our fitness program? Isn't aerobic and flexibility work enough? After all who ever dies from a small bicep anyway? True enough, but there are practical situations where strength and muscular endurance can be very important. Let me illustrate this with a personal anecdote.

My brother's job as an airline pilot requires him to be in good physical condition. Like all pilots he has to pass a yearly medical examination which monitors his weight, blood pressure and aerobic fitness. While he is not a fitness fanatic, he jogs regularly and watches his diet.

For years he ridiculed the pursuit and maintenance of strength via weight training and traditional exercise like push ups and sit ups. "Why do people waste their time doing those things?", he would say. "That's only for mirror watchers, all you need to get fit is a pair of runners and two legs".

Strong sentiments -however, sentiments he was to rue dearly one day after taking his outboard motor boat out to sea for a spot of fishing. About one kilometre from shore the automatic motor stalled. To start it again he needed to pull the motor's rip-cord. While the strength required to do this is only minimal, my brother simply couldn't find the upper body strength to start the motor.

After five or six attempts his shoulders, arms and chest were fatigued. Suddenly he was in a life threatening situation. On dry land the kilometre back to shore would have been comfortably covered with a five or six minute jog. But out at sea, he was in a sink or swim situation. Even though he was a good swimmer in his youth, he was now too tired to attempt a one kilometre swim. Fortunately he was spotted by a passing fisherman who started the boat manually with one swift pull of the rip-cord.

Even though this is a fairly extreme example it indicates the practical implications of including strength and muscular endurance components into our personal fitness program.

On a daily basis, manual tasks are made easier by this form of training. You will be able to tackle jobs like painting, gardening and moving furniture without suffering undue aches and pains in muscles you didn't know existed. You only need to visit a doctor's or physiotherapist's waiting room on Monday mornings to see how people suffer from these traditional weekend activities.

HOW TO IMPROVE STRENGTH AND MUSCULAR ENDURANCE

Research indicates that the best way to increase strength and endurance is by some form of progressive resistance training (P.R.T.) The most common and effective form of P.R.T. is weight training. A properly structured weight training program can increase strength by employing heavier weights with a lower repetition range ie: 4 to 8 reps. Muscular endurance can be improved by utilising lower weights with higher repetitions ie: 10 -20 reps.

The advantage weight training has over other forms of strength training is it's capacity for progressive overload. This means that once a muscle or muscle group adapts to a particular weight and repetition range, the weight can be increased thereby overloading the muscle and causing it to work harder, resulting in increased strength levels.

THE BEST WAY TO INCREASE STRENGTH AND ENDURANCE IS BY SOME FORM OF PROGRESSIVE RESISTANCE TRAINING. THE MOST COMMON AND EFFECTIVE FORM IS WEIGHT RAINING.

This is not meant to totally decry pushups, sit-ups, chinups and the more traditional forms of strength training. These can prove a very useful adjunct to a fitness program, particularly for people with a limited time-frame or no access to weight training equipment.

The traditional boxer's speed-ball is another very useful training apparatus. Patience is required for beginners but once you establish a rhythm it is an excellent way to improve hand/ eye co-ordination and power in the arms and shoulders. The speedball also has many other sporting applications and is used extensively in training by sprinters requiring faster arm action and by racquet sports people to improve reflexes and timing.

The extent to which you train for strength and muscular endurance will depend on the time you have available and your specific fitness/sports goals. For the average person, 10 -20 minutes of weight training, speed-ball or calisthenics done in a cross-training format with aerobic and flexibility work three times per week, will provide a good balance approach to physical fitness.

Before embarking on weight training or any type of strength program, consult a qualified physical educator who is experienced in progressive resistance training. He or she will be able to set realistic goals for your body type and ensure that you balance muscle groups using correct exercise techniques.

GET LONG, GET STRONG, GET LEAN

AND WITH PILATES THERE'S NO PAIN AND NO SWEAT.

By Mike James

It's the fastest growing exercise technique in America. From just five studios in the world in 1976, the number has grown to thousands in the US alone. Nearly every American gym offers some form of Pilates instruction.

Hollywood devotees like Madonna, Vanessa Williams, Sharon Stone and Courtney Cox sing its praises. It promises that you'll feel better in 10 visits, look better in 20 and have a new body in 30. And as people shift their attitude to mind-body workouts; it appears to be the way to fitness nirvana in the new millennium.

Pilates (pronounced Pih-LAH-tees) is an exercise method founded in the early 1920s by Joseph Pilates. Born in Germany in 1880, he was a sickly child who suffered from asthma, rickets and rheumatic fever. At a young age he devoted himself to becoming physically stronger.

He became proficient at bodybuilding, gymnastics and many other sports. He worked as a boxer and circus performer and experimented with yoga, dance and strength training. Finding no one form of exercise that encompassed what he perceived as the perfect strength training routine, he created his own. After immigrating to the United States in 1926, he opened an exercise studio in New York, which is still in operation today.

Pilates originally called his exercise system Contrology, emphasizing control of the mind and body. His methods soon became very popular with the dance community. Well-known dancers of the time, Martha Graham and George Balanchine, became Pilate's devotees and sent their students to him for training and to heal injuries. Until recently, Pilates remained a relatively secret system known only to ballet, dance and performance artists who understood the powers of concentration and control, and the mind-body connection. 

THE EXERCISES

The repertoires of more than 500 exercises are non-impact and designed to tone, elongate and strengthen all muscle groups. The goal is to produce a balanced body, where all muscles work in synergy.

There are no heavy weights involved, and in most cases, very few repetitions. Control is the key.

The exercises, which are all variations of the 36 traditional yoga postures, have unique names like Teaser, Hundreds and Tower. All movements originate from the core abdominal muscles termed the Powerhouse, the area from the bottom of the rib cage to the hips. If the center of the body is strong, the body as a whole will function better. Powerhouse muscles help support the spine and pelvis and by focusing on these, Pilates is an ideal system for strengthening the lower back and abdominals and helping you achieve a tight, toned waist line.

Participants focus on controlled breathing and stabilizing the back muscles. In Pilates, like ballet, every movement is honed to perfection through control of mind and body.

Debbi Vincent, one of America's leading aerobic presenters and personal trainers, has been using Pilates techniques for the past three years. When I visited her at Definitions, a leading Fitness club in Washington DC, she was taking her client, 30-year-old Annie Lovejoy, through a one hour session of Pilates exercises. To the uninitiated, the exercise equipment looks like something found in a medieval torture chamber. In true Dominatrix fashion Debbi made sure each repetition was slow and controlled, concentrating on stretching, stabilization and rhythmic breathing. What makes Pilates different from other training regimens? "The emphasis on stabilization of the torso, and core body strength, makes people more focused. It also creates a greater body awareness and better posture", Debbi said.

Pilates is an ideal training system for athletes. Many professional sports teams now use its equipment and techniques to supplement their training. But Pilates may not be suitable for everyone. Some people are not mentally prepared for the focus and concentration that is required. The movements also require lots of supervision and hands-on assistance from a qualified, skilled trainer. One-on-one training or small classes are essential.

It is also important to understand that despite the media hoopla and endorsement from Hollywood superstars, Pilates is not the panacea of exercise. Earl Williams, personal trainer and owner-operator of Definitions says "Some people see the media publicity about Pilates and expect their body to change overnight. Like all other exercise techniques it takes time and a combination of rest and proper nutrition to achieve your goals." {C}

THE EQUIPMENT

The beauty of Pilates is that you can perform the movements anywhere. Most exercises can be performed without equipment but this, does, however provide variety and added resistance to each movement. Equipment includes the Mat, the Wall, small and large Barrels, and the Cadillac. 

The most essential piece of equipment is the Mat, which should be sturdy enough to support your back and neck during the various movements. Various exercises are performed against a wall. More resistance can be added by expanding springs to a wall with a device called the Cadillac, which also comes in an advanced model that looks like a square hospital bed enclosed by a frame of steel rods. Barrels, which are adjustable elevations rising from the mat like a camel's hump, are used to enhance breathing and to work the muscles of the back in aiding correct posture and movement.

With the rediscovery of Pilates, fitness enthusiasts have a new non-impact form of exercise that can provide a great strengthening workout with little risk of injury. The emphasis on control and concentration in the abdominal and lower back area is making Pilates popular amongst dancers, athletes, health club members, and people from all walks of life.

Why did such an effective exercise system take so long to become popular? The reason for the delay is best explained by the words of Joseph Pilates himself, "People will not understand the brilliance of my work for another 50 years.

From your armchair to a half marathon in 12 weeks

By Mike James

For many people who have never run regularly or have been at best only a spo radic jogger. the thought of completing the half marathon distance of 21 km is extremely daunting.

However, with adequate preparation, there is no reason why 21 km should be an insurmountable distance. The following 12 week program aims to help you finish the 21 km comfortably.

By finishing comfortable we mean with no blisters or so re feet, no excruciating chating and no extreme stiffness the next day.

The key to accomplishing this revolves around common sense preparation and a commitment to consistent training. Consistent training means running 5 -6 days per week over the entire 12 week period.

PREPARATION - PRIOR TO TRAINING

All your running gear should be comfortable and not cause chafing or blisters. If you are overweight and chafing is a problem, apply Vaseline to troublesome areas like the inside of the leg, under arms and nipple areas.

Also make sure you have good running shoes. The importance of good running shoes can't be overstated. Even though some running shoes may seem expensive the correct choice here will save you time and money spent at Doctors and Physics recovering from injuries. Good running shoes will support the ankles and whole kg area as they pound the pavement and parklands on route to 21 km.

You may even like to buy two pairs of running shoes, one pair slightly lighter for race day. Don't make the mistake of running in new shoes on race day, you could end up with badly blistered feet. Make sure they have been worn in and road tested first.

If the weather is hot, wear loose, light coloured clothing, a hat and c1on't forget to slip, slop, slap on a protective sunscreen. Drink regularly prior, during and after a training run. You may choose one of the commercial athletic drinks but plain old tap water will usually suffice. In races 500 -750 mls of water per hour is recommended.

Find a friend or training group to run with, but don't try and set unrealistic expectations by competing with better or more experiences runners. Find your own pace and case into it comfortably.

Stretch gently before and after each run, paying special attention to the calves, quads, hamstrings and lower back. Include a rest day in your training. Your body needs time to recover and restore energy.

THE 12 WEEK PROGRAM

WEEK 1-4: CREATING AN AEROBIC BASE

To run 21 km requires a high level of aerobic endurance. In simple terms the ability of the heart and lungs to pump blood to the working muscles over an extended period of time. You will also have to strengthen and toughen the legs and lower back which will be your supporting structures over he distance.

The first four weeks of the program will concentrate on long, slow distance (L.5.D.) running. The purpose of this is to get your legs used to running for longer periods of time. The pace is purposefully slow so that there is less chance of impact injuries. Remember your body is not used tot his kind of activity.

A sample daily program for weeks 1 -4 could be:

      Wkl   Wk2   Wk 3  Wk4 

MON   4km   4km   Rest  4km 

TUES  4km   4km   5km   4km 

WED   5km   5km   5km   5km 

THURS 3km   Rest  6km   Rest 

FRI   4km  4km    6km   5km 

SAT   Rest  4km   Rest  4km 

SUN   6km   9km   10km  12km 

TOTAL 26km  30km  32km  34km

N.B. Rest days are placed at different times of the week to add variety to the program and are usually after 4 -5 days of running.

WEEK 5 -8: AEROBIC BASE, HILLS, SOME OVERDISTANCE TRAINING

Your weekly total km is now 1.5 times the 21 km distance. To further enhance your aerobic base we will concentrate on L.S.D. combined with some hills for developing strength. This will culminate in a long slow run over a course further than 21km. On race day the distance itself shouldn't be a problem. With a good aerobic base you will be confident of covering the distance. This will allow you to seek a better time. The hills will add strength to your legs and provide variety to the program.

A sample daily program for weeks 5 -8 could be:

      Wkl   Wk2   Wk3   Wk4 

MON   Rest  Rest  Rest  Rest 

TUES  5km   6     6     6 

WED   4km   6     6     6 

THURS 7km   5 Hills     7 Hills     10 

FRI   5km   4     4     4-5 

SAT   3or rest    4     4     Rest 

SUN   14    15    18    23

TOTAL 38    40    45    50

N.B. Choose a course with an undulating terrain rather than doing repetitions on one hill. This enables your body to acclimatise to different inclines and avoids boring repetition training. Rest days are now after your longest weekend run.

Don't worry if your km total is not exactly the same as on the table. This is a guideline only.

WEEKS 9 -10: INCORPORATE SOME SPEED PLAY

You are now running approximately 50km per week. This has established a good aerobic base. For the remaining 4 weeks we will not increase total weekly kilometres.

We can now concentrate on some speedplay or fartlek training. There is no need for a systematic stop watch approach to this phase of training. As the term applies it should be a play activity, free of any strict regimentation.

By incorporating spontaneous changes in pace over various distances and terrains you can add variety to training and simulate race conditions where you may like to surge past or drop back.

Be careful nor to overdo this as it could lead to overuse injuries. Run at a slightly faster pace. Don't sprint flat out.

You may choose to do a session on a football oval or athletic track ntixing 400 metre and 200 metre runs. Again, don't overdo it by trying to emulate Darren Clarke. Run at a slightly faster pace and then back off and recover.

      Wk9               Wk10

MON   Rest              Rest

TUES  8                 8 speedplay

WED   7 speedplay       6

THURS 5                 10

FRI   5 Oval session    5

SAT   5                 Rest

SUN   18                23

TOTAL 48km              50km

WEEKS 11 AND 12: TAPERING OFF UNTIL RACE DAY

The hard conditioning work has now been done. You should be confident of running 2lkm. The final 2 weeks will aim to maintain your aerobic base and leave you fresh for the big day.

It is important that you get adequate rest during these last 2 weeks and resist the urge to overtrain. Also as we reduce the distances, avoid substituting too much speed work in the last 2 weeks. Focus your energy on the big day.

A sample tapering program could be:

Wk    11    Wk12  Wk13

MON   Rest  Rest  Rest and Celebrate

TUES  6     7

WED   10    10

THURS 5     5

FRI   5-7   5

SAT   Rest  Rest

SUN   12    21

TOTAL 38-40 48

On the day of your 21 km race, make sure you arrive in plenty of time. Remember to drink during the race even if you are not thirsty. Stick to your own set pace, don't try anything different from what you have done in training.

Plenty of people will be full of adrenalin and surge past you at breakneck speed. Resist the competitive urge to keep up with them. 95% of these people will flounder as the race progresses.

If you follow this 12 week build up and are adequately prepared mentally this will be a most enjoyable run. 21km is a good distance because it is not a short, seemingly all out effort like a 5km or lOkm run nor is it as energy sapping as the 42 km marathon distance. 

Remember to cool down slowly after you finish. Most importantly -celebrate. You have worked hard to achieve this and have laid the foundations for a lifetime of physical fitness.