Posts tagged Training Blog
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)
LinkedIn | Facebook | Instagram

Tapering

Our Lydiard Method training runners are now headed into the Taper phase after this week. Its two weeks long and culminates in target races April 7. The hard work is all done by this time and these two weeks are all about allowing your body to fully replenish and provide the opportunity to arrive at the starting line healthy and fit to do your best.
I’m sure I’ll see runners trying to get their “20 milers” in two weeks out from race day or even 3 weeks out. Not Lydiard trained runners. What others don’t realize is at this stage the cake is “baked” and they don’t have enough time to even recover properly from these long runs, if they can’t finish them under 2:45. For Lydiard runners this work was done weeks ago at the appropriate time and duration. But that’s a TTT post for another time.

tttpic.png

First an update from this past Saturday, March 16. Running Niche had 7 Lydiard method athletes compete in the St. Pats Day 5 Miler here in St. Louis. This event was used to simulate race conditions and preparation while performing a Progress Calibration Run to gauge where they are in their fitness development. All 7 ran negative splits and finished strong, the core goal of a PCR. All but one PR’d. Here’s the results: Omar Abdi 3rd overall in PR of 25:28. Carolyn Baird 4th overall in PR 31:35. Nick Pelligrini PR’d in 35:36, Maria Fassett PR’d in 45:41, Angela Mazul PR’d in 46:52 and Sergio Masul PR’d in 46:38. David Mokone finished 19th overall in 28:44 after a break in training. My congrats to all for handling this “race” in a disciplined manner. They are starting to realize their strong fitness level, benefits of their training and what they are capable of in their target race in 3 weeks. We’ll be working with them to plan their race strategies soon and will post about the key pieces of that. Pictured here are Angela and Sergio.


Back to the Lydiard phase 5, Taper. Over the last 2 weeks the workload is gradually decreased. There are no workouts which break the body down. Anything done fast is done short. Aerobic runs, although shorter, are a key component as they are in all Lydiard phases. Do be mindful of your diet during this phase as with decreased workload if you tend to overeat you will gain weight. However, in the three days prior to your target race, particularly for the marathon, eat plenty. You have to ensure your glycogen stores are maxed out. While you may feel sluggish in the first few miles of the race, you will lighten up later in the race and feel smoother. You will feel good, rested and want to do more during tapering. Resist this temptation. Doing less now is the key component of this phase! You should feel fully recharged and ready. With GO! races 3 weeks out now, Lydiard runners are allowed to run two more race situation time trials as final prep as they sharpen for their target race.
Next week I’ll post about race strategy approaches. If you would like to learn more about the Lydiard Method, stop by the store as we enjoy talking about training, particularly yours!

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

When is the Right Time to Use Gels as Fuel?

The body uses two sources for energy: carbohydrates and fats. While ingesting “gels” packed with carbs during aerobic training runs is popular, physiologically it doesn’t train your body to efficiently use its fat storage as the main energy source. Long distance running is aerobically based and aerobic exercise works best by utilizing the body’s fat reserves.

As you can see by slide number one, Fat is very effective as the core fuel for aerobic exercise. Keep in mind the half and full marathons are 98% aerobic.

ttt2.jpg

The second slide shows how as one runs longer, the utilization of fat as the fuel becomes more and more important. The longer you go the more important fat utilization becomes as burning carbs is just a short-term energy pop.

ttt3.jpg

So, the question becomes what is the best way to train your body to maximize utilization of its fat storage during long aerobic runs? Its simple; don’t use gels or other form of carbs during your long training runs. If your body is burning these quick hit replacement carbs you are not training your body to efficiently metabolize your own fat storage.

The final slide shows the glycogen levels in muscles while using and not using replacement drinks. When not used during aerobic training runs the glycogen levels at the cellular level are actually much higher than when replacements are used during training. You are training your body to become very efficient at burning fat as fuel for long aerobic runs. This is a science fact folks. If you are burning carbs you aren’t burning fat, its as simple as that. And fat is your primary fuel for the half and full marathon distances.

Which brings me to the question of when should you fuel? With the GO! St. Louis races only 5 weeks away, and many Lydiard Method runners moving into Phase 4; Integration, now is the time to experiment with carb gels. If you have trained properly all your long aerobic runs up to now would have been accomplished without these replacements and you have built a well-oiled fat burning machine. As you jump into a couple of races leading up to GO! try several different kinds of gels to find the one that works best for you in terms of absorption and which does not upset your stomach. Given the quick acting nature of carbs, you will feel a “boost” which will come in quite handy particularly in the last 8 miles of a full marathon. In this way you are racing on a fat burning engine you have trained well over these past few months then primed at the right times later in the race with carb packed gels.

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