Add 5K, Marathon, Data & Lifespan sections
· 1 month ago
b5f173013cefc1cf3fa4b38c0af9aa14bb27656d
Parent:
e34ff3bf4
Introduce new running guide content and navigation for 5K Focus, Marathon Focus, Treadmill & Data, and Age & Lifespan. Adds CSS variables (--run-color-5k, --run-color-data, --run-color-lifespan) and corresponding .section-5k/.section-data/.section-lifespan classes, updates the sidebar links, and inserts detailed info-card grids covering physiology, training blocks, workouts, pacing, treadmill/watch/data guidance, and age-related training adjustments.
1 file changed +406 −0
- running.html +406 −0
Diff
--- a/running.html +++ b/running.html @@ -48,9 +48,12 @@ --run-color-zones: #8E24AA; --run-color-workouts: #E53935; --run-color-distances: #00897B; + --run-color-5k: #D84315; --run-color-race: #FB8C00; --run-color-marathon: #00695C; --run-color-strategy: #3949AB; + --run-color-data: #455A64; + --run-color-lifespan: #827717; --run-color-form: #43A047; --run-color-gear: #6D4C41; --run-color-nutrition: #9E9D24; @@ -289,11 +292,14 @@ .section-zones { --cat-color: var(--run-color-zones); } .section-workouts { --cat-color: var(--run-color-workouts); } .section-distances { --cat-color: var(--run-color-distances); } + .section-5k { --cat-color: var(--run-color-5k); } .section-race { --cat-color: var(--run-color-race); } .section-marathon { --cat-color: var(--run-color-marathon); } .section-strategy { --cat-color: var(--run-color-strategy); } .section-form { --cat-color: var(--run-color-form); } .section-gear { --cat-color: var(--run-color-gear); } + .section-data { --cat-color: var(--run-color-data); } + .section-lifespan { --cat-color: var(--run-color-lifespan); } .section-nutrition { --cat-color: var(--run-color-nutrition); } .section-injury { --cat-color: var(--run-color-injury); } .section-recovery { --cat-color: var(--run-color-recovery); } @@ -398,6 +404,9 @@ <a href="#section-distances"> Race Distances </a> + <a href="#section-5k-focus"> + 5K Focus + </a> <a href="#section-10k-focus"> 10K Focus </a> @@ -413,6 +422,9 @@ <a href="#section-gear"> Gear & Shoes </a> + <a href="#section-data"> + Treadmill & Data + </a> <a href="#section-nutrition"> Fueling </a> @@ -422,6 +434,9 @@ <a href="#section-recovery"> Strength & Recovery </a> + <a href="#section-lifespan"> + Age & Lifespan + </a> <a href="#section-mindset"> Mental Game </a> @@ -1311,6 +1326,98 @@ </div> </div> </section> + + <!-- 4b. 5K FOCUS --> + <section class="schema-container section-5k" id="section-5k-focus"> + <h2 class="section-title"><i class="bi bi-1-circle"></i> 5K Focus</h2> + <div class="row"> + <div class="col-lg-3 col-md-6"> + <div class="info-card"> + <div class="card-body"> + <h5><i class="bi bi-bullseye"></i> What the 5K Demands</h5> + <div class="card-content-wrapper"> + <p class="summary"> + <span class="term">3.1 mi / 5 km</span> run hard for ~15–35 minutes — high-end aerobic power with a genuine speed and pain-tolerance component. + </p> + <div class="card-detail"> + <h6>The Physiology</h6> + <ul> + <li><strong>Near VO2max:</strong> race effort sits at or above threshold — aerobic, but with real anaerobic contribution.</li> + <li><strong>Speed matters:</strong> unlike longer races, raw leg speed and running economy noticeably move your time.</li> + <li><strong>Short and sharp:</strong> there's no time to recover from a bad patch — it's uncomfortable start to finish.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + <div class="col-lg-3 col-md-6"> + <div class="info-card"> + <div class="card-body"> + <h5><i class="bi bi-calendar-range"></i> 5K Training Block</h5> + <div class="card-content-wrapper"> + <p class="summary"> + A typical build is <span class="term">6–10 weeks</span> on a base: aerobic volume, then VO2max and pace work, then a short taper. + </p> + <div class="card-detail"> + <h6>Sample Week Shape</h6> + <ul> + <li><strong>3–4 easy runs:</strong> the aerobic backbone — keep them genuinely easy.</li> + <li><strong>1 VO2max session:</strong> short fast intervals at ~5K effort or quicker.</li> + <li><strong>1 tempo or threshold run:</strong> to lift sustainable pace.</li> + <li><strong>1 long run:</strong> modest — building toward ~6–8 mi for durability.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + <div class="col-lg-3 col-md-6"> + <div class="info-card"> + <div class="card-body"> + <h5><i class="bi bi-stopwatch-fill"></i> Pace & Key Workouts</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Set goal pace from a <span class="term">recent race or time trial</span>, then rehearse it — and faster — so race pace feels controlled. + </p> + <div class="card-detail"> + <h6>Workout Examples</h6> + <ul> + <li><strong>VO2max intervals:</strong> 5–6 × 800 m at ~5K pace, equal jog recovery.</li> + <li><strong>Short repeats:</strong> 8–10 × 400 m slightly faster than 5K pace.</li> + <li><strong>Race-pace tempo:</strong> 2 × 1 mi at goal pace with a few minutes easy between.</li> + <li><strong>Strides:</strong> 6–8 × 20 s after easy runs to sharpen leg speed.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + <div class="col-lg-3 col-md-6"> + <div class="info-card"> + <div class="card-body"> + <h5><i class="bi bi-flag-fill"></i> Taper & Race Day</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Cut volume <span class="term">~30–40%</span> over the final week while keeping a touch of speed to stay sharp. + </p> + <div class="card-detail"> + <h6>Race-Day Execution</h6> + <ul> + <li><strong>Warm up thoroughly:</strong> 10–15 min easy plus strides — the 5K starts near full effort.</li> + <li><strong>Don't overcook the start:</strong> fast-but-controlled; the first km should feel strong, not desperate.</li> + <li><strong>Hold the middle:</strong> the second km is where focus slips — stay on pace.</li> + <li><strong>Empty the tank:</strong> the last km is a controlled sprint to the line.</li> + </ul> + <p>No mid-race fuel needed — just arrive hydrated and warmed up.</p> + </div> + </div> + </div> + </div> + </div> + </div> + </section> + <!-- 5. 10K FOCUS (FEATURED) --> <section class="schema-container section-race featured-section" id="section-10k-focus"> <h2 class="section-title"> @@ -1531,6 +1638,99 @@ </div> </div> </section> + + <!-- 5b. MARATHON FOCUS --> + <section class="schema-container section-marathon" id="section-marathon"> + <h2 class="section-title"><i class="bi bi-infinity"></i> Marathon Focus</h2> + <div class="row"> + <div class="col-lg-3 col-md-6"> + <div class="info-card"> + <div class="card-body"> + <h5><i class="bi bi-bullseye"></i> What the Marathon Demands</h5> + <div class="card-content-wrapper"> + <p class="summary"> + <span class="term">26.2 mi / 42.2 km</span> at a strongly aerobic pace — endurance, fuel management, and patience matter more than top-end speed. + </p> + <div class="card-detail"> + <h6>The Physiology</h6> + <ul> + <li><strong>Almost entirely aerobic:</strong> race pace sits below threshold — the limiter is fatigue resistance, not speed.</li> + <li><strong>Glycogen is finite:</strong> stored carbohydrate runs low around 18–22 mi unless you fuel through the race.</li> + <li><strong>Durability counts:</strong> hours of pounding tax muscles, tendons, and form — late-race economy decides the result.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + <div class="col-lg-3 col-md-6"> + <div class="info-card"> + <div class="card-body"> + <h5><i class="bi bi-calendar-range"></i> Marathon Training Block</h5> + <div class="card-content-wrapper"> + <p class="summary"> + A typical build is <span class="term">16–20 weeks</span> on a solid base: rising volume, a weekly long run, and a 2–3 week taper. + </p> + <div class="card-detail"> + <h6>Sample Week Shape</h6> + <ul> + <li><strong>4–6 easy runs:</strong> the aerobic backbone — most weekly volume, genuinely easy.</li> + <li><strong>1 long run:</strong> the cornerstone — building toward ~18–22 mi.</li> + <li><strong>1 threshold/marathon-pace session:</strong> tempo or pace segments inside a medium-long run.</li> + <li><strong>Cutback every 3–4 weeks:</strong> drop volume to absorb the load before climbing again.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + <div class="col-lg-3 col-md-6"> + <div class="info-card"> + <div class="card-body"> + <h5><i class="bi bi-signpost-split"></i> Long Runs & Key Workouts</h5> + <div class="card-content-wrapper"> + <p class="summary"> + The long run builds endurance; <span class="term">marathon-pace work</span> teaches your legs and gut to hold goal effort when tired. + </p> + <div class="card-detail"> + <h6>Workout Examples</h6> + <ul> + <li><strong>Progression long run:</strong> last 4–6 mi at marathon pace after easy miles.</li> + <li><strong>Marathon-pace blocks:</strong> e.g. 2 × 4 mi at goal pace with easy float between.</li> + <li><strong>Medium-long run:</strong> a midweek 10–14 mi to add aerobic depth.</li> + <li><strong>Long tempo:</strong> 6–8 mi near threshold to lift sustainable pace.</li> + </ul> + <p>Cap the long run around 2.5–3 hr — past that, fatigue cost outweighs fitness gain.</p> + </div> + </div> + </div> + </div> + </div> + <div class="col-lg-3 col-md-6"> + <div class="info-card"> + <div class="card-body"> + <h5><i class="bi bi-lightning-charge"></i> Fueling & The Wall</h5> + <div class="card-content-wrapper"> + <p class="summary"> + "Hitting the wall" is <span class="term">glycogen depletion</span>. A rehearsed fuel and pacing plan is what keeps the last 10 km from unravelling. + </p> + <div class="card-detail"> + <h6>Race-Day Execution</h6> + <ul> + <li><strong>Fuel early and often:</strong> ~30–60 g carbs/hr from the start — don't wait until you feel empty.</li> + <li><strong>Nothing new on race day:</strong> rehearse gels, drinks, and timing in long runs first.</li> + <li><strong>Start controlled:</strong> the first half should feel almost too easy; bank patience, not seconds.</li> + <li><strong>Even or slight negative split:</strong> the fade is real — the goal is to fade least.</li> + </ul> + <span class="important-note">Heat, hills, and a fast start all multiply the cost late — respect the distance.</span> + </div> + </div> + </div> + </div> + </div> + </div> + </section> + <!-- 6. PACING & STRATEGY --> <section class="schema-container section-strategy" id="section-strategy"> <h2 class="section-title"> @@ -1999,6 +2199,141 @@ </div> </div> </section> + + <!-- 8b. TREADMILL & DATA --> + <section class="schema-container section-data" id="section-data"> + <h2 class="section-title"><i class="bi bi-graph-up"></i> Treadmill, Watches & Running Data</h2> + <div class="row"> + <div class="col-lg-4 col-md-6"> + <div class="info-card"> + <div class="card-body"> + <h5><i class="bi bi-display"></i> Treadmill Setup & Incline</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Set a <span class="term">1–2% incline</span> to roughly mimic outdoor air resistance and flat-ground effort — and use the belt for control, not just convenience. + </p> + <div class="card-detail"> + <h6>Dialing It In</h6> + <ul> + <li><strong>1–2% for easy/steady:</strong> offsets the missing wind resistance at typical training speeds; 0% feels slightly downhill.</li> + <li><strong>Higher inclines:</strong> useful for hill simulation and strength, but don't run everything uphill.</li> + <li><strong>Precision pacing:</strong> the fixed belt speed is excellent for locking in tempo and interval pace.</li> + <li><strong>Mind the heat:</strong> no breeze means you run hotter — expect higher HR and fan/hydrate accordingly.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card"> + <div class="card-body"> + <h5><i class="bi bi-arrow-left-right"></i> Why Treadmill Pace Differs</h5> + <div class="card-content-wrapper"> + <p class="summary"> + The same pace can feel <span class="term">easier or harder</span> indoors — and the displayed speed isn't always accurate. + </p> + <div class="card-detail"> + <h6>What's Going On</h6> + <ul> + <li><strong>No wind resistance:</strong> at flat 0%, treadmill running is marginally easier than the road — the 1% fix mostly closes the gap.</li> + <li><strong>No propulsion phase variance:</strong> the moving belt slightly changes mechanics vs. propelling yourself over ground.</li> + <li><strong>Calibration drift:</strong> consumer treadmills can be off by 5%+; trust effort and HR over the console number.</li> + <li><strong>Mental load:</strong> staring at a wall makes steady efforts feel longer — not a fitness difference.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card"> + <div class="card-body"> + <h5><i class="bi bi-smartwatch"></i> Reading Your GPS Watch</h5> + <div class="card-content-wrapper"> + <p class="summary"> + GPS pace is an <span class="term">estimate, not truth</span>. Know its error sources before chasing every wobble in the live pace field. + </p> + <div class="card-detail"> + <h6>GPS Limits</h6> + <ul> + <li><strong>Instant pace is noisy:</strong> use lap pace or average pace; the live field jumps from sampling error.</li> + <li><strong>Trees, buildings, tunnels:</strong> signal multipath inflates or drops distance in cities and forests.</li> + <li><strong>Tangents matter:</strong> GPS often reads a measured course "long" because you don't run the perfect line.</li> + <li><strong>A footpod or wrist accelerometer</strong> handles treadmills and tunnels where GPS can't.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card"> + <div class="card-body"> + <h5><i class="bi bi-heart-pulse"></i> Heart Rate: Drift, Lag & Accuracy</h5> + <div class="card-content-wrapper"> + <p class="summary"> + HR is informative but <span class="term">slow and drifty</span>. A chest strap beats the wrist for fast work, and cardiac drift is normal. + </p> + <div class="card-detail"> + <h6>Reading HR Honestly</h6> + <ul> + <li><strong>Lag:</strong> HR takes 1–2 min to catch up — useless for judging short intervals; pace/effort lead.</li> + <li><strong>Cardiac drift:</strong> on long or hot runs HR rises at constant effort from heat and dehydration — not a pace cue to chase.</li> + <li><strong>Wrist optical errors:</strong> "cadence lock" can latch onto your step rate; chest straps are far more reliable for hard efforts.</li> + <li><strong>Decoupling:</strong> comparing pace-to-HR over a run gauges aerobic durability.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card"> + <div class="card-body"> + <h5><i class="bi bi-bar-chart-line"></i> Training-Load Metrics</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Load scores (TSS, TRIMP, "training effect") <span class="term">model stress, not fitness</span> — useful for trends, easy to over-trust. + </p> + <div class="card-detail"> + <h6>Using Load Wisely</h6> + <ul> + <li><strong>Acute vs. chronic load:</strong> the ratio of recent to long-term load flags when you're ramping too fast.</li> + <li><strong>"Fitness/fatigue/form" models</strong> are estimates from one input — treat them as a rough dashboard, not a verdict.</li> + <li><strong>Garbage in, garbage out:</strong> a bad HR reading or wrong max HR distorts every derived number.</li> + <li><strong>Sleep & life stress aren't counted:</strong> the watch doesn't know about your week — you do.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card"> + <div class="card-body"> + <h5><i class="bi bi-cpu"></i> Power, Cadence & Running Dynamics</h5> + <div class="card-content-wrapper"> + <p class="summary"> + For data nerds: <span class="term">running power, cadence, and form metrics</span> add detail — best used to spot trends, not micromanage. + </p> + <div class="card-detail"> + <h6>The Extra Signals</h6> + <ul> + <li><strong>Running power:</strong> responds instantly (unlike HR) and is great for steady pacing — but each brand computes it differently.</li> + <li><strong>Cadence:</strong> the most actionable form metric — track it to catch overstriding creep when tired.</li> + <li><strong>Ground contact & vertical oscillation:</strong> economy proxies — useful trends, but don't obsess over single runs.</li> + <li><strong>Stride length × cadence = speed:</strong> know which lever you're pulling when you speed up.</li> + </ul> + <span class="important-note">Data describes training — it doesn't replace it. Effort, consistency, and recovery still do the work.</span> + </div> + </div> + </div> + </div> + </div> + </div> + </section> + <!-- 9. FUELING & HYDRATION --> <section class="schema-container section-nutrition" id="section-nutrition"> <h2 class="section-title"> @@ -2485,6 +2820,77 @@ </div> </div> </section> + + <!-- 11b. AGE & LIFESPAN --> + <section class="schema-container section-lifespan" id="section-lifespan"> + <h2 class="section-title"><i class="bi bi-people"></i> Running Across the Lifespan</h2> + <div class="row"> + <div class="col-lg-4 col-md-6"> + <div class="info-card"> + <div class="card-body"> + <h5><i class="bi bi-person-walking"></i> Masters Runners (40+)</h5> + <div class="card-content-wrapper"> + <p class="summary"> + You can keep improving for years, but <span class="term">recovery slows</span> — training quality and consistency beat raw volume. + </p> + <div class="card-detail"> + <h6>Age-Smart Adjustments</h6> + <ul> + <li><strong>More recovery between hard days:</strong> often 2 easy/rest days around a hard session instead of 1.</li> + <li><strong>Protect intensity, trim junk volume:</strong> keep some real speedwork — it fades fastest with age — but cut pointless miles.</li> + <li><strong>Strength training is non-negotiable:</strong> counters age-related muscle and bone loss and preserves economy.</li> + <li><strong>Warm up longer:</strong> tissues are stiffer; ease into hard efforts more gradually.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card"> + <div class="card-body"> + <h5><i class="bi bi-person-arms-up"></i> Youth & Teen Runners</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Young runners thrive on <span class="term">variety and fun</span>, not adult mileage. The goal is a lifelong runner, not a fast 12-year-old. + </p> + <div class="card-detail"> + <h6>Developmental Priorities</h6> + <ul> + <li><strong>Cap volume and intensity:</strong> growing bones and growth plates are vulnerable to overuse — keep ramps gentle.</li> + <li><strong>Multi-sport is an advantage:</strong> broad athletic development beats early specialization.</li> + <li><strong>Watch for growth-related issues:</strong> e.g. heel pain (Sever's) and knee pain are common during growth spurts.</li> + <li><strong>Fuel growth first:</strong> under-eating during development is especially harmful — and ban performance pressure that drives it.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card"> + <div class="card-body"> + <h5><i class="bi bi-arrow-repeat"></i> Adjusting Training with Age</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Across every age, the dials are the same — <span class="term">volume, intensity, and recovery</span> — you just set them differently over time. + </p> + <div class="card-detail"> + <h6>Principles That Scale</h6> + <ul> + <li><strong>Recovery capacity changes:</strong> the same workout needs more or less rest depending on age and life stage.</li> + <li><strong>Consistency compounds at any age:</strong> decades of steady running beat any single hard block.</li> + <li><strong>Listen to the body over the plan:</strong> the value of an honest easy day rises as recovery slows.</li> + <li><strong>Train to keep running:</strong> longevity in the sport is itself a performance goal.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + </div> + </section> + <!-- 12. MENTAL GAME & SAFETY --> <section class="schema-container section-mindset" id="section-mindset"> <h2 class="section-title">