Posts tagged St Louis
Warm Up and Cool Down

Two very important aspects of any good training plan are time and attention placed on proper warmup and cooldown. Coach Lydiard always ensured any runners he was working with started and ended their sessions with warmup and cooldown.

A solid warmup should be considered the first part of your run. It warms up your muscles and gets your ready for your main run. Usually this takes about 10-15 minutes and you should jog then gradually increase your pace naturally as your body gets ready. There also is a more formal warmup done prior to an interval session for example that involves 10-15 minutes of jogging, 3-6 100m stride outs then a few minutes jog.

The warmup should never be eliminated, rushed or cut short as it gently allows all your systems to kick in prior to moving into the workout and reduces the chance of injury.

A good cooldown should always be done after a faster workout. And if that workout is anaerobic in nature it should be at least 15 minutes and as long as 30 minutes jogging. It aids in recovery and stimulates blood flow to metabolize acidity and tissue damage incurred during the workout. Never skip the cooldown as this will increase the chances of illness and injury. One way to think of this is the cooldown begins the process of getting your body ready for your next workout.

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As you can see here in this picture from Pre’s log, even he always included a good warmup and cooldown in his workouts.

Please stop in the store to learn more about the Lydiard Method. We are trained Lydiard coaches and can help you sign up. While your personalized plan costs $100, and goes to a non-profit, we provide the day to day coaching at no additional charge.

Bob Dyer (Co-owner, Running Niche)
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Lydiard Phase 5: Taper

An optimum period of time to train for a full or half marathon is 18 – 24 weeks. Sunday June 9 would be the last start day for Chicago Marathon training (October 13) for an 18-week program.

The Lydiard Method is comprised of 5 phases, in sequence, each of which builds specific systems you will need to perform at your peak during your goal race.

The fifth phase is called Taper and typically is 1-3 weeks in length. The prior 4 phases have allowed you to develop aerobic and anaerobic capacities, your recovery systems, muscular and cardiac strength and provided either increased endurance or speed as needed. The work has been done so the Taper phase allows you to fully recover, replenish your vital physical and mental stores and be 100% ready on race day.

Your workload is decreased and is just enough to allow you to maintain your fitness level. Aerobic runs are now Long Jog’s and Jog’s which are slower and shorter. There is one short, quick, up tempo run 3 days prior to your goal race. If you are on a 6-7-day plan there will be one session of 50/50’s.

You will completely stock up your glycogen stores and you will put on a couple pounds during the week preceding the race. You will lighten up as you get a few miles into your race so don’t worry.

Do not be tempted to try out your fitness in an unscheduled race. This is called “picking the flower by the roots”. You will be feeling great, energized and ready but save it for the goal race! Remember all the training you have done to prepare you for your day and the target race. That’s all that matters now.

Please stop in the store to learn more about the Lydiard Method. We are trained Lydiard coaches and can help you sign up. While your personalized plan costs $100, and goes to a non-profit, we provide the day to day coaching at no additional charge.

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

Lydiard Method Phase 3: Anaerobic Development

Given it's time already to decide on your Fall goal race and training approach, the next few TTT’s will be focused on summarizing the key elements of each phase within the Lydiard Method. An optimum period of time to train for a full or half marathon is 18 – 24 weeks. May will be the time to begin your work.

The Lydiard Method is comprised of 5 phases, in sequence, each of which builds specific systems you will need to perform at your peak during your goal race.

The third phase is called Anaerobic Development and typically is 4-6 weeks in length. This phase prepares your body to endure the uncomfortable state of oxygen deficit. Why is this important? Because as you get into race situations you will encounter demands of high intensity which cannot be met by your aerobic capacity.

The key changes which occur during this phase are that anaerobic training teaches your body to create buffer enzymes for anaerobic metabolism or lactic acid. You also will become much better and judging your pacing and you will build efficiency at faster paces.

Lydiard Method Phase 3

This is accomplished through one or two interval sessions per week, depending on the number of days you run a week. If you run 4-5 days you will get one session each week, if 6-7 days then you will get two sessions. Typically, an interval session is 5k to 7k in total excluding warmup and cooldown. They can be done in repeats of 200m up to 2 miles. If you are training for the half or full marathon your intervals are usually at least 1000m each. In between you jog until your heartrate reduces to around 130. This ranges between 1-3 minutes depending on the individual. An example would be 4x1mile at ¼ effort. In each personalized Lydiard plan you will be provided your pace which equals ¼, ½ or ¾ effort based off of your calculated plan race pace. Intervals generally are done at ¼ to ½ effort. Another example would be 7x1000m. We tend to work these individually as everyone reacts differently to this anaerobic stress and we based it off of the prior week’s effort, how it was handled, jog time between to get heartrate down etc.

Recovery time is critical for anaerobic workouts as you need to allow yourself at least 48 hours between session. A 6-7 day a week runner would do theirs on a Tuesday and Thursday but we do move them around and adjust them according to how the runner is recovering.  

Keep in mind during Phase 3 there are still long aerobic runs, easy fartlek and a faster progress calibration run (more on this one later).

Please stop in the store to learn more about the Lydiard Method. We are trained Lydiard coaches and can help you sign up. While your personalized plan costs $100, and goes to a non-profit, we provide the day to day coaching at no additional charge.

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

Lydiard Method Phase 2: Hill Training

Given its time already to decide on your Fall goal race and training approach, the next few TTT’s will be focused on summarizing the key elements of each phase within the Lydiard Method. An optimum period of time to train for a full or half marathon is 18 – 24 weeks. The month of May will be the time to begin your work.

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The Lydiard Method is comprised of 5 phases, in sequence, each of which builds specific systems you will need to perform at your peak during your goal race.

The second phase is called Hill Training and typically is 4 weeks in length. This phase introduces power and flexibility in the leg’s muscles. Why is this important? Because this will prepare you for anaerobic training in phase 3 which is faster and more demanding.

The key changes which occur during this phase are leg speed, resistance to pounding and creates much needed power and flex in your legs.

This is accomplished through one or two hill workouts per week depending on the # of days you are running. Running up the hill is down slowly as its meant to be plyometric in nature. The slower you go up the more resistance will be felt and better results created. You find a hill 200m – 400m in length, run up it slowly with good knee lift. Jog at the top then stride downhill at a fast-relaxed pace. At the bottom do 3x75m-100m strides. The workouts build from 1-2 circuit repeats to 3-4 over the phase. This is not an anaerobic workout!

Keep in mind during Phase 2 there are still long aerobic runs, easy fartlek and a faster out/back or progress calibration run.

Please stop in the store to learn more about the Lydiard Method. We are trained Lydiard coaches and can help you sign up. While your personalized plan costs $100, and goes to a non-profit, we provide the day to day coaching at no additional charge.

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

The Role of Intervals in Marathon Training and Yasso 800’s

Every sound training plan has building blocks whereby each activity in succession should build on the one before with specific purpose. Anaerobic development, achieved through higher intensity, shorter duration interval sessions is an important part of your preparation for a half or full marathon, at the right time.

Phase 3 of the Lydiard pyramid, the Anaerobic Development phase, comes after a strong aerobic base has been built and preparation completed via the strength building hill training phase. Keep in mind that the half and full marathon distances are 98% aerobically based. Meaning if one hasn’t built a strong aerobic engine the benefits of which are ability to deliver oxygen to muscles, increased heart stroke volume, lowered resting pulse and higher working heart rate maintenance, through several weeks of slower, longer running, then you need to spend more time achieving this rather than moving into anaerobic development.

In the context of endurance training intervals are not “speed” training but are used for anaerobic development. They are bouts of work with a recovery generally equal to or shorter than the work bout. Lydiard said “there is a time for repetitions to develop anaerobically and depending on target race distance, sprint drills to develop fine speed. You have to organize repetitions and sprint drills at the right time so you can peak on your target day”.

For most marathoners/half marathoners doing intervals at above anaerobic threshold with enough recovery to repeat allowing the body to get used to high levels of acidosis is recommended. They should be prolonged harder work, not shorter durations. Distances of ¾ mile, mile, 1.5 miles and 2 miles are desirable. Under Lydiard these durations are done at ¼, ½ or ¾ effort, depending upon if the runner is early in the anaerobic phase or later in the phase. As an example, we have an athlete with capability of running a 3-hour marathon, about 7-minute pace per mile. During the interval phase these distances would be 7000 meters combined made up of several ¾ mile to mile intervals working from 6:15 pace down to 5:30 pace for each, with just enough rest to lower heart rate and get prepared for the next bout of work. Lydiard described these sessions as “tiring, exacting work”, but it gets the body used to being uncomfortable at faster sustained paces.

The picture below is a good example from my old training log as I was in the anaerobic phase preparing for a full marathon:

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In this example after a good warmup, I did 4x 1-mile intervals at about ½ to ¾ effort as I was later on in this phase, also rested a bit between with slower pace. Needless to say the next day was a recovery aerobic run.

Its key to remember that for longer distances, interval sessions should be done at distances longer than ¾ mile and stretch to up to 2 miles at ¼, ½ or ¾ effort depending on where one is during the training program. A final thought about the commonly implemented “Yasso 800”. First the idea that doing 10 repeat 800 meter runs at specific paces is reflective of your marathon target ie 3:00 minute 800 = 3:00 hour marathon, with equal rest, is not predictive of future race times, it is not scientifically validated.

Secondly it is found in the exercise physiology literature that for runners training for longer distances like the marathon that interval work is important but has to be done in proper sequence and distances building on a strong aerobic base and hill strength training. Doing them any earlier in the cycle can cause injuries and illness. If you feel you must do track or other high intensity workouts save them for a phase of training where you are ready for it, not early on. If you want to achieve your long race goals in the half or full marathon you need to work on your endurance, after all these long distances are 98%+ aerobic!

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

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