Posts tagged Running Wizard
Next Goal(s) and Training Plan

 While you are in the midst of recovering from your full or half marathon its time to reflect. Were you satisfied with your performance? Did you achieve your goals? If not, why not? And most importantly where do you go from here? Another full or half? Train for shorter races but more of them?

Now is the time to assess what you have been doing and are you happy with the results. Achievement of personal goals in all aspects of life doesn’t happen without a well thought out and executed plan.

As you assess various training approaches it is important to realize that most important aspect of a good training plan is building an aerobic base. Without this base anaerobic training collapses and future results are very unpredictable.

Lydiard believed that any good training plan has to be sequenced properly and well balanced in order to ensure that your different energy systems required to run well on your target day need to be fully trained, rested and ready. (graphic credit: Healthy Intelligent Training by Keith Livingstone).

Another question you have to answer the question do I want regular short-term results or long-term peak performance on your target race day? You can’t do both. If you enjoy jumping in a lot of races then a Lydiard plan is not for you. If you wish to run your best in your target race and are prepared to effectively train towards that day and goal then Lydiard is for you.

Please join our Lydiard Method informational session on Thursday April 25 to learn about our next training cycle for fall races. It’s from 7:30 – 9:30 pm and we’ll explain how the Lydiard Method works and why.  We’ll also be joined by a few folks who recently completed their Lydiard cycle for GO! and they will share their experiences.  Click here to register: Lydiard Method Informational Session Facebook Event

Bob Dyer (Co-owner, Running Niche)
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Race Pace and Hydration Strategy
Marathoning by Bill Rodgers.jpg

Sunday April 7 is almost here in St. Louis. The weather, at least as of today, calls for 55-75, rain and humidity of 76%. You need to go into Sunday with a plan for your pacing and hydration.
So, take the advice from the master. In 1974 Bill Rodgers ran his 3rd Boston Marathon where he finished 14th but he really struggled from 18 onward. He was still learning how to marathon. Many don’t realize it took him a few years to figure it out and once he did, well the rest is marathon history.

It was warm day in April 1974. To quote him: “I didn’t drink any water at all until after the 10-mile mark. I learned the hard way it’s very important to take water before you start the race and in the first miles of the marathon. If you don’t take any in the first 5-6 miles you will dehydrate. I found that that taking water every few miles are essential for warm weather half or full marathons”.

So, make sure on Saturday you are taking in water mixed with electrolytes and salt such a Nuun or Ucan mix. Use common sense and don’t overdo it. On race morning take more water, but not to the point of being uncomfortable. Then during the first few miles take it in at each opportunity. Trust your thirst, if you feel it drink it. During the second half of the race it is a good idea to take in water with electrolytes so you get more salt. It sounds like common sense, but in the chaos and excitement of the first few miles its easy to forget to hydrate.

On pacing Bill said “To me the first few miles are the most critical of a marathon. Some people say the race doesn’t start until 20. The real truth is that the first few miles are the most important ones. Many make the mistake of going out too hard or not taking enough water are the ones who are not going to do their best or perhaps even finish”.

You need to have a pacing strategy that takes into consideration the weather, course and your target time based on your training. Just because it’s warm, don’t abandon your target. Just manage your pace well. It’s well known amongst experienced marathoners that if you think you can “bank” seconds or minutes in the first half, it will come back to haunt you many times over in the back half. I have a friend who has run a 2:14 marathon. He’s tried it both ways and the 10 seconds per mile under his target pace in the first few miles cost him several minutes over pace in the last few miles. I’ve learned after 5 marathons that running even or negative splits sets one up for the best outcome, if you have completed your training plan faithfully. When I ran my 2:21 my goal was 5:25 per mile. I ran the first 10 at 5:30 per mile and ran slightly negative for the second 13.1, trusted in my Lydiard training and finished strong. I didn’t use it all up in the first 13.1. So be smart, trust in the hard-long training you have completed, create your race plan and stick to it! Good luck and would enjoy hearing from you about how your race went.

If you would like to learn more about the Lydiard Method, stop by the store as we enjoy talking about training, particularly yours! We’ll be happy to take you through the concepts for each phase for your next training cycle.

Bob Dyer (Co-owner, Running Niche)
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Tapering Continued

Arthur Lydiard said “Don’t pull the plants up by the roots”. For the next 2 weeks leading to April 7 you should be tapering by reducing your workload a lot. Nothing you do over these next few days will help you gain better fitness. Don’t be tempted to test yourself, it will only break you down and impede recovery. Not tapering properly can negatively impact your performance on April 7.
The key workout during the taper phase is a “up tempo” run of 800m – 1500m, to help you test your race pace rhythm. It’s preceded by a typical race warmup for you and a long slow cool down. Any other aerobic runs or jogs are done at the slowest end of the recommend pace as the goal is full recovery. These are not “junk” miles, a term I have heard thrown around. There is no such thing. A very slow run allows your muscles to fully recover from the harder workouts in the prior weeks. It is critical to do these properly as they aid the total recovery process.
There are no workouts in taper which break the body down. It’s all about rest, recovery, eating properly, getting enough sleep and not drinking alcohol. There is a dehydrating property to alcohol which is the last thing you want to experience during taper or on race day. There’s plenty of time for the post-race celebratory beer after a job well done.

Lydiard Pyramid

Next week I’ll go over final week prep, diet thoughts and race strategy.
For our runners following the Lydiard Method, the Taper phase is the last of 5 phases shown here leading to peaking on your target race day. (©Lydiard Foundation). As the runner proceeds through the phases the volume decreases and the pace increases.
If you would like to learn more about the Lydiard Method, stop by the store as we enjoy talking about training, particularly yours! We’ll be happy to take you through the concepts for each phase.

Bob Dyer (Co-owner, Running Niche)
LinkedIn | Facebook | Instagram

The Training Effect

Every sound training plan should be like building blocks. Each activity in succession should build on the one before and have specific purpose. This week I thought some explanation of what the “training effect” is would be interesting to everyone. 
Currently we at Running Niche have about 20 athletes on the Lydiard Method training getting ready for target races in April and May. They have concluded their Aerobic Base Building phase which started last November and early December and most have just finished their strength building phase by integrating hill training for several week. This phase prepares the gluts, legs etc to handle more intense efforts which comes in the next phase. Now they are moving into Phase 3, which is the Anaerobic Development phase. More on what this phase is about next week.
First its important to understand the “training effect” or the principle of training adaptation. A training effect is realized once an appropriate workload is applied and appropriate recovery allowed. When you tax your body with a hard effort if you don’t allow it to recover, the next hard workout you do will only break you down and eventually lead to sickness and injury. If you allow your body to recover properly then you start you next hard effort workout at a higher level of fitness and will be able to stress your body at a higher level. Each one builds on the prior to increase your fitness. 
This above diagram depicts this concept of continuous improvement due to the training effect. Catabolism refers to the training stress applied such as endurance work or lactic acid tolerance workload. Anabolism refers to workouts which allow recovery such as easy aerobic runs. The single most common mistake runners make is running another hard workout before they have recovered from their prior one. If you follow this principle regardless of the training phase you are in, you will get more out of your time and effort put into training. This concept becomes particularly important during the Anaerobic phase of the Lydiard Method where you begin to train your body to get used to the very uncomfortable state of oxygen deficit.
Remember, all workouts on the Lydiard Method have a specific purpose and are sequenced accordingly to maximize the “training effect”. If you would like to learn more about the science and performance-based Lydiard Method, stop by the store. We are always happy to talk about your running!

Bob Dyer (Co-owner, Running Niche)
LinkedIn | Facebook | Instagram

Don't Run Hard Until You Can Run Easy

It’s been VERY cold here in St. Louis. On these tough cold days, you just can't go very fast. So, you go very easy. Arthur Lydiard used to say; "We all know our limitations. You keep within your limitations and you will improve..." And you WILL improve.

Those of you who might be thinking: "Wow, my Aerobic run pace on this Lydiard Plan through the Running Wizard seems so slow! How can I expect to run my target race at the target race pace?"

Your pace will naturally quicken without extra effort. Trust the program and keep it to the prescribed effort/pace especially when the weather is harsh. This is the time to grow your “roots” underground.

Also remember that each workout has a purpose in the Lydiard Method. In the case of your long Aerobic runs the purpose is developing endurance and efficiency of oxygen utilization at the cellular level. You should easily be able to pass the “talk test” on these runs, its not about pace but time on your feet.

Additionally, on the Lydiard plan, the day prior to your long Aerobic run, typically a Saturday, the workout is shorter but faster, usually a “out and back” at distances of 3-10 miles depending on your target race distance. This run is done at a faster pace overall, but focusing on running comfortably at this faster pace and coming back in your second half of the workout about 10% faster. Then of course Sunday is your long Aerobic recovery run.

Remember, all workouts on the Lydiard Method have a specific purpose and are sequenced accordingly to maximize the “training effect”. More on this one next week. Stop by to talk training anytime!