Lydiard Build-Up Question

I followed a Lydiard based model while training for a Fall Marathon. My initial build up of mileage hurt but I stuck with it and eventually got used to it. I ran the Marathon and did well. Since then I have recovered and I am starting to ramp up my mileage again.

I feel like I am running a 100 mile week for the first time. This has suprised me because I thought I would be used to it. Do I keep the mileage slow until I adjust again or is this just true for first timers trying a program like this? Or could this be an individual thing?

Bump

If you're back to basework and you want to do 100 mile weeks, you want to run slowly enough that you're able to do that consistently. You don't need to run any slower.

Well, I ran 29, 49 then then 82 minutes a 3-day phase recently, mixed in with some 15-minute quicker-paced runs. Two days after that 82:00 run, which was quite easy, I was pushing a container at work, then had to sit at a computer to log some input. I got up and 15 steps later my right calf popped!!!

DAMN!

Was it the doggone long run or what?

I took 2 days off then started up again, 15:00, 30:00, then spent the last 2 days mowing the lawn, which is large, getting assailed by a mud wasp (the right side of my ribcage has a huge red spot which is quite itchy)...and discovering my lawn mower chute guard had broken off, guess I had a bad luck streak? The mower is only six weeks out of the store. Arrrrgh.

Today I went out and did a quick 10-minutes (it was 96 degree F and very humid here...I was being cautious) to see how my leg felt, got some new ASICS flats, too. Granted I'm past 50 as some others here, and was suprised to discover that what felt like a fast pace (ha!) was actually an 8:28 mile. Crushing. I tried psyching myself up by watching a YOUTUBE video of Baldini's great finish at Athens last year, too, LOL. I though I had the stride rate down, but was pretty letdown to see that huffing and puffing my way through that mile was a futile effort.

Did I cram too much into that initial phase or is this just the effect of the full moon we just had or some damned thing?

I am concerned that the long run may have aggravated a leg injury in the same spot I developed LAST year when trying this Lydiard long run approach: I was sent off to a training school out of state. My first night I ran for an hour very comfortably. The next AM I got up early and did 25:00 steady, then in the PM, for fun, got into a pickup hoops game [with kids more or less 15 yrs or so younger than I]. I sprained the calf and could barely walk for 4 days. It took 10 days before I could jog confidently again.

?Que pasa? ...is it just me? What am I doing wrong?

Maybe you're, by physiology, cut out to be better off running sprints or middle distances (800M or less)?

It's possible.

bump

...bump.

OK , assuming you are not a troll. I suggest you re-read your own message as the answer lies within. Hint: It may may not have been the "high mileage run." Having said that I am in my 50's as well and recetly strained my calf while doing a long run ( I live and run on extremely hilly/steep terrain.) In my case it was a) too much too soon focused on mileage instead of time, I thought I was building gradually enough but was ignoring my body's messages. b) wrong type of shoes.

Building up with the Lydiard schedule.

Hopefully you will not make the same mistakes I have made.

I am recemtly coming back after a significant health problem, so I bought a heart/GPS monitor figuring I would let % percentage HR ( 60 - 65 % 6 weeks,65 - 70 6 weeks) be my guide against over training. The mistake made with that premise is your CV system comes along alot quicker than your musculoskeletal system. So I would ignore how my legs felt to keep the HR up stupid move. Always listen to your body, it will find the pace for the day. Ron Daws stated in the past don't try to run fast until you can run slow.

If you are coming off a long lay off I suggest you perform some leg strengthening as well as flexibility exercises. Giving yourself a massage ( roller stick, foam roll, rollerball aids in recovery as does proper sleep and re- fueling within 15 to 30 minutes after your run.

In Running to the Top Lydiard discusses how to start out from zero. In an old article ( may be from one of the books Higdon wrote) Lydiard talks about building up to

M 60 min T 90 min W 60 min H 120 min F 60 min Sa 120 - 180 min Su 90 min once you can achieve that you are ready to start his marathon training phase. That is 660 minutes of training each week. Breaking it down percentage wise M .091

T .136 W .091 H .182 F .091 Sa .272 Su .136. So you can figure out what you are easily able to handle total volume weekly and break into down into individual days training.

Again listen to your body one workout does not make an ahtlete but it sure could break an ahtlete.

By the way this does not occur in 10 weeks, Nobby mentioned it took Magee and mat I add Halberg considerable time to get to the level. Patience and really paying attention to what you are doing are keys. Training this way is not instant gratification it takes time but the results are pretty amazing.

Good luck

Two things I believe Lydiard wanted athlets to do on the off season: 1) long runs, which later were found to develop capilaries and mitochondria, and 2) faster runs to "work on breathing", which were later found to be necessary to train cells to utilize oxygen at a quick rate. These two can be carried out sequentially, but only to the degree to which a runner has developed. A very fit, experienced runner can run 2 hours easy one day, then 1 hour fast the next, and continue this pattern indefinitely with an easier day thrown in here and there. A less experienced runner may not be able to do a 2 hour long run, then a fast 1 hour to "work on his/her breathing." Maybe 90 minutes easy, followed by 45 minutes easy, followed by 1 hour hard, etc.