![]() “Calves and your core are oxidative muscles so you can hit them very frequently.” This is a touch on the advanced side but Collins also suggests doing all runs at a speed whereby nose breathing is the conduit for bringing in oxygen. “ Calves take the majority of the 4 X bodyweight with each running step and a strong core will limit energy leakage so do 15-30 reps per set of butterfly sit-ups,” he says. (I’m only half joking.) If you are going to stick to any kind of training plan, Collins says make sure that includes training your calves and core at least five days a week. Invest in a Theragun (or other massage gun) and carry it around with you. Stretching, physio, recovery and sleep – these are the things that will get you across the line. There is next to no point in committing to lots of training if you’re going to treat your body – legs in particular – like shit. While that might sound like it’s getting a bit technical, learning more and more able your body and its capabilities is only ever going to be a good thing – and Collins has a whole website full of useful info if you want to start geeking out a bit more. ![]() Why? Because it will improve your running economy and VO2 max. “I recommend 4 mins sprint, with 3 min slow jog recovery, performed 4-6 times,” he says. Personal trainer James Collins from BXR also advises that you perform one true HIIT treadmill session a week. ![]() Running injuries are predominantly due to overuse and repetitiveness whereas trail running introduces a lot of helpful variety. I incorporated bouldering and boxing into my training so that running didn’t drive me totally crazy. Anything that’s a workout for your calves is a good thing. Strength and conditioning for your legs is as important as bashing out a 10km so don’t be shy to sign yourself up to some HIIT classes to add a bit of variation in your training. Stats can be a friend, not an enemyĭon’t just run. I like to build up my marathon pace tempos to 20 miles.” So if you can’t hit your marathon pace in training, reassess your goal time because the last thing you want to do is feel demotivated throughout your training and before you’ve started the marathon. “You can break this up by doing 4x5km at MP, or do a straight tempo (eg 10 miles at your MP). “Marathon-paced (MP) tempo training is the best way to get the body used to the pace you will run on race day,” says Taylor. Such plans should be used as a guide, but there are plenty online so shop around to see which works best for you. This will be the basis of your entire training plan. Once you know your time goal, it’s important to practise running at your marathon race pace. “Set a goal that will motivate you to train but is also achievable,” says James Turner, a SOAR Running ambassador and seasoned marathon runner. Do two trials for each material.Having a realistic answer to the age old marathon runner question – “What time are you aiming for?” – will be a huge factor in how much you enjoy the whole thing. Your goal will be to calculate the index of refractions for these materials. You will complete Table 2 by choosing your own angles of incidence and recording their respective angles of refractions. ![]() Hopefully, you are now comfortable with the simulation. Table 1: From Air (index of refraction = 1.00) Medium Angle of Incidence Index of Refraction of Medium Angle of Refraction Water 30 degrees 1.33 22 Glass 30 degrees 1.52 19 4. Complete Table 1 using the simulation by determining the indices of refraction and angles of refraction of the two materials below. Recall, the angle of incidence and the angle of refraction are both measured from the normal, so set up the protractor so that it lines up with the normal going through 0 degrees. You can grab and drag the protractor and select the red button to turn on the laser. Ensure you are using the Ray setting in the Laser View mode and the material the laser is coming from is air. Select the Intro or More Tools tab to complete the lab. 06.06 Snell's Law Virtual Lab Simulation Materials: Bending Light virtual lab. ![]()
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