Running question ( lactic acid)

karenvictoria

karenvictoria

Cathlete
I have been running since Nov and very seriouly since Jan. My milage is up to 25 miles per week. Since then I have notice a half inch size in my leg and a good 5lbs on the scale. My body fat and clothing size has not changed. A good friend on the forum who is helping me with my running, said that this happened to her and it is the lacic acid build up in the legs which is making my running more efficient. So I'm ok with the poundage but I don't want to keep building size in the leg. I have gotten into the freestyle way of training but have not gotten a grasp on how much poundage should be used for the lower body. I'm so use to trainging heavy when doing my weight work I'm not sure what is too heavy and what is too light. For example on any of the Cathe lower body workouts ( slow and heavy, pymarids) I usually have poundage over what Cathe uses. Now should I lighten my poundage to the same as Cathe or should I go even lower than that. Like about 10lbs less than Cathe. I just want to make sure I'm doing this right. So far this month I have been doing the same poundage as Cathe so I'm thinking this is where the half inch is coming from. I have been adding the walking lunges unweighted and gymstyle floorwork so I'm good with that. It's just the poundage issue on the legs for me. Karen

www.picturetrail.com/karenvictoria
 
The Freestyle concept is to do 70-75% of what you normally lifted. For example if I normally did 50Lbs for squats, I would go down to 35Lbs or even less. I would NOT do the normal Cathe weight for legs 4-6 times a week, as you risk the chance of injury....:)...Carole
 
Thanks Carol, I apprecitate the answer. I'm set to do legs and glutes today. Do you use the hand held weight like a 10lb for the step up's or do you go unweighted with that as well. I have been using basically the same as she does on this workout but should this be modified too. karen
 
This is a great question, so I'm glad you asked it. I've been doing Freestyle for 3 weeks now and have lost several pounds and my jeans are starting to fit better (didn't take measurements, though). But I always worry about using too much or too little weight as well.

BUT...it's working for me, my body, AND my running.

Oh, and if you don't mind my tacking a question about lactic acid onto this thread...My coach kept telling us during our marathon training that IF we were planning on walking any part of the marathon, that we should do it early on in the front half of the run before lactic acid builds up. I SHOULD have asked him to explain that, but I never did....So, I ask you now...what is theory behind that?

I was always under the assumption that lactic acid comes to the muscles when under strain like weight lifting, running, etc. Then it gets worked back out of the muscle when it returns to 'normal everyday' use. Am I wrong? Maybe I'll take the time this weekend and research lactic acid on the net just for curiosity!

Gayle
 
Oh, karen, I just saw your reply to Carole.

Personally, for me, for PLB and L&G, I have been using hand held dumbbells as opposed to the barbell weights.

Gayle
 
>
>Thanks Carol, I apprecitate the answer. I'm set to do legs and
>glutes today. Do you use the hand held weight like a 10lb for
>the step up's or do you go unweighted with that as well. I
>have been using basically the same as she does on this workout
>but should this be modified too. karen

In L&G where Cathe uses 15 and 12 lb dumbells I use 12 and 9 lb, subbing the 12 for 15 and the 9 for 12...:)...Carole
 
Gayle...I am not sure what your coaches thoery is behind the lactic acid and walking the first half of the marathon....as most of the runners I know...tend to walk more during the last 6 miles!...:)...Carole
 
Yeah, I don't understand it either, cuz I know in the beginning I felt GREAT, until mile 21 when I FORCED myself to NOT walk! LOL

I'll have to check into his theory! THANK! (oh, and I'll be posting my last 3 week rotation for ya this weekend to check out)...LOVING IT!

Gayle
 
I don't have a clue as to the theory behind lactic acid. I didn't even know a thing about it until I asked why my legs were getting bigger. All I know is that it helps the legs to become more efficient and like you I never asked as to why. Hopefully Carol will give you and I some insight.

As for my training can you tell me what you think of this. Do you think I need more leg work?

Sun -steady run 3-4 miles
Mon- interval run upper body (4 miles)
Tues- steady run 5-6 miles/ upper body walking lunges (200)
wed- tempo run 4 miles upper body
thurs- 60 min legs only work
Fri - steady run 6-8 miles upper body
Sat - total body tape

Now I do throw abs and stretching in there but is this enough on the legs or do I need even more lunges and such after other workouts for this to be considered freestyle. Karen
 
Karen, the Freestyle concept is working your legs with high reps and low weights for 4-6 days a week. So you might need another day of legs if you want to be doing the Freestyle method...:)...Carole
 
Thanks Carol. I'm going to go back over the freestyle rotation thread one more time. I'm just so use to doing upper body. I hate to give it up, but if it's going to help me than I am defietly going to work it in. Man is it hard to change things up when your stuck doing things a certain way. Isn't it!!!! I 'm glad I posted what I did for you to see. Logically I needed someone to say add more legs. I think my problem was the lifting. If I do them as heavy as I have been then I need the rest. With cutting back on the poundage this will open up another day for me and I wont' feel my legs are exhausted. Thanks karen
 
Karen, I think maybe your "friend on the forum" may have meant glycogen, not lactic acid. With an increase in endurance training, the body becomes more efficient at storing glycogen in the muscle...glycogen being the energy source. If I am not mistaken, I believe as the glycogen reserves deplete, lactic acid begins to accumulate. As lactic acid builds up, you feel like crap! So, if endurance activity meets your fancy, you want the body to be kick ass as storing and using the glycogen.

I'd tell your "friend" to think about it before he/she types...make sure what she is writing actually makes sense!
 
Thanks Sarah!!! You know me I'm a complete mess. Just to let you know my hip flexor feels great today. Your a lifesaver. Karen
 
gayle,
I think they want you to take walking breaks earlier on in the run before muscle fatigue sets in. I read something about that on hal higdons web site. He talks about walking breaks . he says you have to take them before the fatigue sets in or it wont make a difference later in the run. It prevents the muslce from fatiguing too early. Anyway you could read more about this on his web site. But I thought why walk if I am feeling good but his theory does make sense.
 
Thanks, Laura. I'll have to check out his site again.

I feel the same way as you do...if I'm feeling good, I'm gonna run! LOL. Last week during my 10K race, I was feeling really good especially on the hills, so I picked the pace up. Now, fortunately, a 10k is MUCH shorter than a marathon, and it worked out.

Thanks for the info.

Gayle
 
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