Posts tagged Training Tips
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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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.

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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.

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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)
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The Role of Intervals in Marathon Training Continued

This week’s training tip is quite simple. A couple thoughtful quotes from Master Coach Arthur Lydiard.

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As many runners on the Lydiard Method are now in the Anaerobic phase its important to keep this in perspective. Guts do play a role in these interval sessions. They are “uncomfortable”, by intent. You need to push yourself, get your body accustomed to being distressed a bit, not too much, but a bit. When you are doing the longer interval segments, which many of you are doing now, 1.25 – 2.0 miles, you need to persist, keep your pace consistent and be sure you are recovering between each. A good rule of thumb is when your heart rate drops back to 120-130 bpm. You will need to push to the level of “uncomfortable” but no further. The point isn’t to puke.

Arthur also had another thoughtful quote:

“I have a saying, ‘train, don’t strain’. The Americans have a saying ‘no pain, no gain’ and that’s why they don’t have any distance running champions. They get down to the track with a stopwatch and flog their guts out thinking that will make them a champion, but they will never make a champion that way”.

Remember that you are training, and in a specific training phase of the Lydiard Method preparing you for your target race in April or May. Every workout you do is built upon the prior and each phase builds on its one before. Keep the faith, your training will serve you well on race day.

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)
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The Role of Intervals in Marathon Training Continued

Thought I would provide a real time example of a solid interval workout from February 11. This runner, based upon his fitness level when he started his 2nd Lydiard cycle in early December, is capable of a sub 3-hour marathon come April 7. He has executed the Aerobic Base Building and Hill Strength phases quite well and is now ready for the Anaerobic phase of his program. Yesterday was his first interval session as a part of this phase.

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. This means at least 1000 meters and should be more like 1200m, 1600m and longer.

In this example from yesterday the workout started with a 1.5-mile warmup then 1000m, 1200m, 1600m, 1600m and 1600m segments, followed by a 1.5-mile cooldown. At 1/4 effort his target pace was 6:30 per mile with a recovery in between that allowed his heartrate to lower to 120-130. Then he started his next interval. As you can see by the below two graphics below his pace range was 6:32 to 6:19, very consistent. The report back was that the fast-paced segments were handled well and he could have gone faster. These intervals are getting him used to running harder, faster paces in a sustained effort and training himself both physically and mentally to get used to this level of being uncomfortable.

As we plan for his second interval workout the pace will quicken as well as the duration of each segment. Each of these workouts will build on the one prior.  The Anaerobic phase of the Lydiard Method usually lasts 4 weeks.

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!

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)
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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!