Van Aaken, long slow distance
Van Aaken, long slow distance
self-coached runna wrote:
So anyway, any other plans or training methodologies I should look into? I'm interested in learning to create flexible plans to improve and not just gut myself and overtrain for no results, which I do a lil too often. (I like to think I'm very mentally strong and it shows in the work ethic and loving to study the methodology and overperforming in workouts but it leads to overthinking/doing the wrong thing if I studied wrong and then having a gassed tank often come race days).
Brad Hudson book run faster is all about flexibility in training
"selfcoached" too and follow mostly EIM training after trying many differnet styles. i often keep it much lighter than lok perscribes going mostly by how my legs feel the day not pace not hr or whatever. I pair it with short max sprint training/hills, plyos and heavy lifts. This is my base and I actually need less miles and less anaerobic work to run fast and break pbs than on 80/20 which helps with staying healthy. To get in race shape i now either do races or only 6 week block of specific workouts 1x week + 1 taper week.
literally improved in every distance from 100m to the halfm, im on 4-5runs, 1-2 lifting, 30-40mpw
I was coached by Tinman (coach, not the team) for many years as well as had a decently long stint with Easy Interval Method after. Good results with both, though most of my PB’s were with Tinman. The author of EIM (Klaas Lok) does a great job outlining how to apply the method yourself!
Between Tinman, EIM, and Norwegian method there are definitely some common themes.
- Emphasis on quality running year round to raise your anaerobic threshold and maintain speed.
- Most workouts are fairly relaxed and only every once in a while (close to racing) do you really push yourself.
- All three do well with somewhat frequent racing when fit.
I think the key is to keep lactate low most of the time in workouts so you develop the aerobic system. However, you don’t only have to run easy to accomplish this! By manipulating rep length, recovery duration and intensity you can run anywhere from 3k to M pace year round with low lactate levels.
There have been a few mentions of Jan Olbrecht on here. While he certainly has WAY more expertise than me, running has an elastic component that swimming does not. So I would hesitate on trying too hard to replicate the workouts, but the philosophy of keeping lactate low is sound!
You shall not, necessarily, apply Olbrecht swimming workouts for running.
Applying the same concept is still very valid though.
And it differs a lot from most other philosophies, like Daniels, Tinman, norwegian, hudson, Pfitz etc.
self-coached runna wrote:
Ok thanks all.
Seeing as how my troubles have been related to overtraining and overrunning without concrete paces (just training at an overreaching 'goal paces' and etc) and under-recovering, I'm going to follow Daniels as a steady paced plan with ample recovery and volume for now. The old plan I was on was high 'quality' many back to back workouts but low volume and was ROUGH, by time I managed to recover to race it had taken me so long that my fitness was gone. So yeah, definitely not how you want to do it.
I'm now wondering how Tinman paces and Daniels paces compare and how I might build workouts with Daniels but also sneak in some CV to put them together but that's a problem for another day.
Paralysis by analysis.
bencrush wrote:
Paralysis by analysis.
Not really, I'm in my 2 week break to recover from burnout and trying to prevent what went wrong last season. Studied up on Daniels and Coogan but just going to use their fundamentals and points and follow the most "just run baby" plan of them all in the Modified Norwegian Method of Single Sub-T sessions. I think this thread is just about done, I got help for it and was explained better and now I've got a clear plan of attack :)
Feeling very good with my daily running.
I'm going to do a 16 week build up, and see what happens. I'll be 64 by then. No problem running 2hrs relaxed right now. I'll stay off the message board until then, and revisit this thread after the 16 weeks.
Your not in University running now?!