Olympics 08 is around the corner ...

women's 10,000 meter final - Sat, Aug 16th, 12:30 a.m. 

men's 10,000 meter final - Sun, Aug 17th, 2:30 p.m.

 *Date and times are from the NBC website, exact air times of events are not given.

When considering to 'test your limits' during a speed workout it is first important to make sure you are indeed ready for, or should in general, pursue this. Consider the following points:

• Improving speed is only one facet of a complete running fitness program. Depending on the goal race and your current conditioning level, endurance and strength are equally important, if not more important, areas to improve.
• It is important not to 'leave the race in practice' - or run so hard with your training sessions that you are fatigued or not recovered for your goal race. This applies to all, but in particular to those who are close to their full potential.

With this being said, many amateur runners are indeed far away from their full potential but have only a few hurdles to overcome before noticing dramatic improvement. If these hurdles simply involve pushing harder during workouts, analyzing the body's signals during higher levels of exertion may help one hold back anxiety, run more relaxed, and endure faster speeds for longer periods of time.

During your next hard workout think of which system is breaking down as you approach your normal limits of exertion.

1. Cardiovascular - Is your breathing rate very high?
2. Muscular - Are your legs heavy?
3. Metabolic - Are you generally fatigued?

Though all three are closely related, in most cases one will clearly be the most prevalent. Identify which one it is and then consider why this system is being stressed. Though there are many possibilities, here are the most common.

Cardiovascular - working muscles are not receiving enough oxygen, thus requiring the heart to work faster.

Muscular - normal functioning of the muscle cells has been impaired due to fatigue from previous work.

Metabolic - lack of proper nutrition, sleep, or recovery.

Next decide if the reasons for these signals are appropriate to temporarily disregard and to 'push through'.

Cardiovascular - If heavy breathing is the first barrier, general conditioning may be lacking, i.e. lack of base or easy miles, in which case it may be too early for advanced speed work. The other possibility for the 'breathing too hard' signal may be you are simply not familiar with this rate of breathing and thus automatically are uncomfortable. The reality may be your body can indeed function at a higher intensity level if the other systems (muscular and metabolic) are working normally. In this case attempt to relax within this environment while closely paying attention to other signals of your body. Montras, e.g. 'Fast and Strong', repeated over and over may assist here.

Muscular - Consider why the muscles are fatigued. If it is from a previous workout or physical activity stopping the workout, or simply switching to a recovery run, would be recommended. If the fatigue has occurred towards the middle or end of the workout, and thus likely from the workout itself, you may be at a moment where your muscles can be taught to find alternative sources of energy. In this case the adaptations made from this process can greatly aid your running at all distances and paces.

Metabolic - If you simply don't have the energy for a hard, key workout holding the workout for another day is the best solution. Consider what is contributing to this fatigue, e.g. sleep, stress, humidity, or diet. Then consider the adjustments that can be made to correct this either at the workout, with a sports drink or energy food, or in the future, with better planning.

This article has greatly simplified the processes involved in physical fatigue while running, as the topic itself is too vast to cover here. Also to consider is the personal tolerance of individual runners where some may have the capacity to push themselves to extreme and unadvisable levels of stress. The notion to simply 'run harder' or 'push through' should only be applied after a clear and calm review of your situation (as suggested in this article) and with common sense always present.

Sports Massage is a specific technique that focuses on the particular needs of active people and athletes. It is a mixture of sweedish, deep tissue,neuromuscular therapy myofacial release and facilitated stretching. These techniques are applied either pre or post event as well as off-seasons/pre-season/post season.

Incorporating Sports Massage into training or event training can be quite beneficial in the way your body performs as a good Sports Massage can increase flexibility, decrease potential injury, reduce muscle spasm, decreased soreness, increase recovery preparing the athlete for peak performance.

Researchers from Ithaca College in New York recently found that massage therapy administered two hours after exercise reduced the intensity of muscle soreness 48 hours later. An Australian study showed similar findings: Post-exercise massage lessened soreness 24 hours later. Scientific evidence linking massage with injury prevention isn't as strong, but runners who get regular massages say their injury-free limbs are all the proof they need.

The prominent cause of diminishing athletic ability with aging is due to years of microtrauma from maximum exertion coupled with the cumulative results of old unresolved injuries. When Sports Massage is used on a regular basis, the effects of these traumas are lessened. The effects of injuries are overcome. The muscle tissues and facia remain supple and pliable much longer.

It is important to find a sports massage therapist who you can see regularly and build a relationship with. If you see your massage therapist regularly, they will become familiar with your body/muscle structure and be able to provide you with the best care. When looking for a massage therapist, ask them how long they have been working as a therapist and where they received their certifications. Make sure you are comfortable talking with them because you will have to give them feedback on how your body feels.

Marie Daniel, licensed massage therapist, Moore Massage