Warming up, in three parts

ring's true.
1.endurance = cold start up.(slow and long).
2. strength= long and sweat.(shorter a bit harder)
3.speed. = warm start up to (fibers).

sounds like a winner.
Not a pro. right now I ring 1.
want to do 2.
and too many animals to do 3. unless in fun. chickens and all. sorry
point was warming up.

"Dan Stumpus" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

All the little thoughts I've been having about warming up are swarming
around in my head and have to be let out.

As I see it there are three distinct types of warm-up:

1. The initial cold-start warmup. The symptoms for me are legs flooding
with that sluggish, dead feeling, sometimes even my arms feel a bit

anerobic

Quoted message said:

for 15-20 seconds. It is worse when I'm hung over from a hard run the day
before. It seems to go away after a minute or two.

I always hated this part of the run, but I eventually figured out that if

I

Quoted message said:

start out at a very slow shuffle (13+ min/mile), and gradually acclimate

and

Quoted message said:

accelerate over a few minutes, that there's no discomfort. If there's an
uphill start, I'll usually jog down for a couple of minutes before

starting

Quoted message said:

upward.

I don't get any discomfort, but I also start out very slow, often walking
for few minutes, then jogging really slow. Starting slow on training runs is
what you described the kenyans doing when you ran with them. I do it to let
the joints and muscles loosen up and to cue the energy systems that things
are starting.

Quoted message said:

2. The not-quite-smooth first 20-40 minutes. This phase of the run is
where I don't quite feel smooth and loose, but it's not too bad, unless

I'm

Quoted message said:

really hung over from yesterday's workout. After 20-40 minutes, things

seem

Quoted message said:

to smooth out -- my breathing is easier, I'm moving quicker and looser and
feel better. My pace usually picks up about 20 sec/mile.

I think that what's happening here is that the fat-burning pathways are
finally warmed up, giving an assist to the glycogen burning circuits which
take all the load up until this point.

I agree, and I think the transition varies with how fast you start out. A
slower start helps you transition more effectively to higher fat-burning
percentages later in the run, while also perserving glycogen for later. I
usually feel smooth after 30-40 minutes of going slower. If one starts out
fast, they shock the system too much, and then you don't transition as
effectively to a sustainable fat-burning mode. I think I've read that
fat-burning is more efficient with the presence of sufficient glycogen. In
marathons or ultras this becomes crucial.

I believe my race experience Sunday possibly provides a good example of
this. I followed Doug's advice and went very conservatively up the first
climb (3.2 miles 1700'😉, and I felt great the whole race. After that initial
climb I ran at a slightly harder even effort for the next 12 miles (the
steep climbs being somewhat hard to gauge). Then the last 3 miles I turned
it up a notch.

In contrast, what happened to the 80 people I passed? Was I speeding up that
much, or were they slowing down? And if they were slowing down, was it
because they shot all their glycogen early, or possibly because they shocked
their energy systems too much running hard for 3 miles up the first hill? I
would guess it was a combination of these. I think people underestimate the
need for an extended easy warmup to prime the energy systems.

In the tour de France, you see them spinning on the bike trainer for over an
hour prior to the time trial. Obviously this burns some glycogen, but
they've found that it works. A time trial is different from a long endurance
race, but I think the lesson still applies: either do an extended warm up
before racing (up a climb), or go out slow enough to accomplish this while
racing. And it applies to normal runs also.

Quoted message said:

3. The uphill-grade-change warmup. Even when fully warmed up (after

20-40

Quoted message said:

mins), if the grade gets steeper, my legs will start loading up a bit, my
breathing goes off, and my heartrate actually drops a bit for a couple of
minutes. After this grade-change warm-up has occurred, I feel better, run
stronger, and my heartrate will climb.

I think this is the particular uphill muscle fibres and groups warming up,
similar to the cold-start warmup (but probably should be called a

warm-start

Quoted message said:

warmup).

I think you're right, the uphill fibres are being recruited, and are
somewhat anerobic for the first couple of minutes while the aerobic energy
system is redirected there. This might explain a slight initial drop in HR.
If there's less glycogen available (like there was for my climbing legs
starting the climb to Stoppel at mile 12 in my race Sunday) the legs will
feel very heavy and gasp initially until the full aerobic energy system
redirects to them. In my case that took about 10 minutes that day.

Quoted message said:

It always surprises me when I encounter a long, steep rise, and feel

crummy

Quoted message said:

for a minute or two, that I feel great after 5 minutes, at a higher
heartrate.

When the grade gets less severe, or goes downhill, I just seem to be able

to

Quoted message said:

go instantly -- no warm up required when the going gets easier.

Ditto.

Quoted message said:

Does this ring true to anyone out there? Or do I have way too much time

on

Quoted message said:

my hands?

Rings true for me, and yes 🙂 but I think point 2 is important to
understand.

-Tony

Quoted message said:

-- Dan

"Gallia est omnis divisa in partes tres"

guy pass me twise as fast walking up a hill.
i give up.Very l,s,d person......

Gee, I'd never really thought hard about it, but your description
really does mirror what I feel quite often! And very well put. I
especially dislike the #2 days, feeling all discombublated the
first 20-30 minutes, no matter the concentration on form, still
feels gawky. I do like the part in #3, where you start a hill
feeling like "this sucks", then suddenly feel just fine even tho'
the breathing is up and you're working a lot harder. Then down,
and it's like "wheeee, look at me fly!" So, I'd say a resounding
YES!! (As to the time on your hands, maybe... ;-))

Teresa in AZ

Dan Stumpus said:

All the little thoughts I've been having about warming up are swarming
around in my head and have to be let out.

As I see it there are three distinct types of warm-up:

1. The initial cold-start warmup. The symptoms for me are legs flooding
with that sluggish, dead feeling, sometimes even my arms feel a bit anerobic
for 15-20 seconds. It is worse when I'm hung over from a hard run the day
before. It seems to go away after a minute or two.

I always hated this part of the run, but I eventually figured out that if I
start out at a very slow shuffle (13+ min/mile), and gradually acclimate and
accelerate over a few minutes, that there's no discomfort. If there's an
uphill start, I'll usually jog down for a couple of minutes before starting
upward.

2. The not-quite-smooth first 20-40 minutes. This phase of the run is
where I don't quite feel smooth and loose, but it's not too bad, unless I'm
really hung over from yesterday's workout. After 20-40 minutes, things seem
to smooth out -- my breathing is easier, I'm moving quicker and looser and
feel better. My pace usually picks up about 20 sec/mile.

I think that what's happening here is that the fat-burning pathways are
finally warmed up, giving an assist to the glycogen burning circuits which
take all the load up until this point.

3. The uphill-grade-change warmup. Even when fully warmed up (after 20-40
mins), if the grade gets steeper, my legs will start loading up a bit, my
breathing goes off, and my heartrate actually drops a bit for a couple of
minutes. After this grade-change warm-up has occurred, I feel better, run
stronger, and my heartrate will climb.

I think this is the particular uphill muscle fibres and groups warming up,
similar to the cold-start warmup (but probably should be called a warm-start
warmup).

It always surprises me when I encounter a long, steep rise, and feel crummy
for a minute or two, that I feel great after 5 minutes, at a higher
heartrate.

When the grade gets less severe, or goes downhill, I just seem to be able to
go instantly -- no warm up required when the going gets easier.

Does this ring true to anyone out there? Or do I have way too much time on
my hands?

-- Dan

"Gallia est omnis divisa in partes tres"

Translation:

"Tom Wheeler" <[email hidden]> wrote in message
news:[email hidden]...
: ring's true.

Is that my cell phone ringing or am I just happy to see you?

: 1.endurance = cold start up.(slow and long).

I don't have enough blankets on my bed at night...

: 2. strength= long and sweat.(shorter a bit harder)

When I work out, I sweat a lot and since I'm so short, it hits the floor
quicker than if I were tall

: 3.speed. = warm start up to (fibers).

Methamphetamines are bad, but they do help me with bowel movements. They
must contain fiber.

:
: sounds like a winner.

Why does Rusty Wallace stare at me when I take drugs?

: Not a pro. right now I ring 1.

Who's up for ice cream?

: want to do 2.

Where's the bathroom? Donde esta el bano?

: and too many animals to do 3.

(Really, you don't want to know...)

unless in fun. chickens and all. sorry

(Again, you really don't want to know)

: point was warming up.

I'm all excited!