The Lilac Bloomsday Association presents the 42nd running of the Lilac Bloomsday Run.
Are You A Walker, Jogger, Or Runner??
To get the most benefit from the training clinic, it is important to progress at a pace that is right for you. This year we will be breaking into five major groups for our practice sessions. Please read the criteria below and decide which group you should join. You may change groups as your training progresses.
Anyone who intends to walk most (or all) of the Bloomsday Race, and/or anyone who has had minimal physical activity in the past six weeks.
Anyone who would like to learn and/or practice racewalking techniques.
Anyone interested in combining jogging and walking (or just jogging if you can stay within your training heart rate range). No prior jogging activity is required to join this group.
Must have been involved in an aerobic activity (continuous exercise for at least 20 minutes, where training heart rate is maintained) at least three times a week for the past six weeks. Must be able to sustain a 8-minute mile pace.
How Much Is Too Much??
There are several ways to tell if you are exercising too hard. They are:
Modified Perceived Exertion Scale
Using this scale, you can correlate your perception of exercise effort with actual intensity level. Once you have established your upper and lower THR range, it is important to perceive how you feel within that range. Is your heart rate and respiration elevated to a moderate level? Can you still talk, or are you breathless? What do your muscles feel like in this range? Eventually, it will be easy to use the scale for your intensity level by self-perception rather than by having to stop to take your pulse. A perceived exertion of 4-5 on the modified Perceived Exertion (PE) scale of 1-5 is too much.
Here's how the Modified Perceived Exertion Scale should be used:
1 - 2 Considered very easy exercise (lolli-gaggin' and smellin' the roses). Try to increase your pace at this point. This level of exertion is more appropriate for the warm-up and cool-down phases of exercise.
3 - 3.5 Where you should try to be-at a moderate level where your respiration and heart rate are elevated and feel you could continue this pace for the remainder of your workout.
4 - 5 A good indication is that you might be breathless or that you can't sing or talk. This is too vigorous-slow it down to a more moderate pace.
This information courtesy of health professionals at
Providence Holy Family Hospital & Providence Sacred Heart Medical Center