Training pace? (Read 1333 times)

When I started, I promised myself no speed work or hill repeats or races or anything like that until I was under 200lbs and had at least 500 miles of base.  My weight is close, but I'm not half way there yet on the mileage.

I guess that's part of why I am surprised that my speed is increasing like it seems to be.  My whole goal so far has been just to build mileage.  I didn't expect to run 11 miles at a faster pace than I was running 3 miles a month or two ago...

Thanks all!

-Kelly

Run lots of base miles.

Run hills.

Run fast.

I'm rediscovering hills.  I live in a pretty hilly area already, but the snow we have has forced me into one particular route that's very hilly.  Besides getting to see pretty much everyone who runs in my town on a daily basis, I feel strong as an ox.  I guess what I'm "discovering" is the importance of hills as part of those base miles to prepare you for doing more specific hill running (like bounding, springing, and repeats).  I guess I'd modify you're #1 with "Run lots of base miles, many over hills."

I thought Lydiard was about getting to be able to do a 2 hour run, and then doing like 10-12 weeks of base training before really working the hills... no?

Yes and no.  It depends on where you are and when your "THE race" falls in.  You see; the problem is, if we set out a guide-line like "run 2 hours", then some people push so hard just to reach 2-hours when, at this moment, 1:45 is plenty and more manageable; or you'll wait forever until you reach 2-hours.  Either way, it's no good.  2-hours, as accurate as it was, still just a bogus number.  Same with 22-miles or 18-miles or whatever...  Why not 1:58?  Granted, if I go for a 2-hour run and I come back in 1:58, I'll swing around extra block or two just to make it 2-hours.  But there's no extra physiological benefit to it.  In fact, as for the definition of workout and trainig phases, we put down Marathon Conditioning as "6 weeks to 6 months".  Once again, as bogus as these numbers are, we felt that's pretty accurate. 

But I haven't done any bounding or hill repeats or anything.  

I wouldn't necessarily suggest you try "bounding" especially if you are a bit overweight and hadn't done much running, even though you WERE a competitive runner when younger.  I know Arthur was very big on bounding especially in the 1980s.  I would stick with Steep Hill Running for now (first one of these exercises: http://www.lydiardfoundation.org/training/hilltrainingdvd.aspx).  It is actually a very good exercise to do when you, say, come up to a small hill even during your normal run, to spend 30 seconds or 30m long hill to just activate your legs by doing this exercise.  Go easy with it; feel the workload in your thighs and calves--and you'll be sure to feel it--particularly if you plan on spending a few weeks of designated period to do hill training.  Many people fall in a trap of getting injured, trying to do Lydiard by doing NOTHING but long run and ALL OF A SUDDEN switch to the next set of exercises.  Always prepare your body to the next phase.  Afterall, that's the whole idea of having the hill training phase--to get your body ready for intervals.

If you're actually training to race and not training to train; don'g shy away from having fun from racing.  Just so long as you understand that you're not quite fully prepared to race well so even if your time sucks, don't get discouraged and try to "work more on speed" the following week.  Your day will come.  But really, have fun with it.  There was a time when Arthur himself was a bit overweight and still went on and raced in XC.  He did badly and was not too happy about it but he knew why and, well, what can you do?  You still have fun with it.

 

I just meant running over hills, not bounding or springing (which is what I think you mean by "really working the hills.  You can have a look at http://www.lydiardfoundation.org/pdfs/al_training.pdf.  On page 10, you'll see a day "over hilly course" and one "over undulating course" in the marathon conditioning phase.  Sorry to sidetrack things -- just commenting Purdey's post.  At first I think you're fine just building up time over whatever terrain.  I think running over hills in the conditioning phase would help prepare you for the "proper" hill phase, but I await correction from Nobby :-)

 

Which bit is the comment on my post?

Nobby has probably posted a link to this before, but for those who haven't seen it before....

http://www.lydiardfoundation.org/pdfs/OSAKALECTURE.pdf