If I break down doing 100 miles a week at 6:30 min/mile after a slow build up, will adding a small amount of faster running affect this capacity? Thanks.
If I break down doing 100 miles a week at 6:30 min/mile after a slow build up, will adding a small amount of faster running affect this capacity? Thanks.
slow down strength training so you don't break down...6:30 pace isn't necessary at all
I take your point, but what about theoretically?
Depends what is meant by "sprinting". Doing a classic 95% effort 4x4x50 meter workout will probably result in muscle pulls since you will be using muscles beyond they're accustomed range motion as well as employing a greater force amplitude.
What would be more compatible would be to try "Igloi" style intervals. It was rumored that one of his 10000 meter runners did 72x200 workouts (of course these were run at 5 to 10K race pace and broken into sets). The work bouts were kept short and slowish to reduce build up of lactic acid with the occasional faster work bout thrown in. There was a huge thread here on "Igloi training" a few years ago. This style of training had a decent following in the 50's, 60's and 70's until the LSD/jogging movement in the 70's and the spread of "Lydiardism".
I guess what I'm asking is does an improvement in power result in an enhanced durability at lesser speeds?
For example, with no power training, a runner can run 100 miles a week at 6:30 min/mile before breaking down. This runner then improves his power at the gym/sprinting. Does this enhanced power enable the runner to run, say, 120 miles a week before breaking down?
You don't need to run that fast for all 100 miles, and you will get injured less. Try running hills to develop strength.
Here's Jay Johnson's sprinting drills for distance runners, not so much to develop strength as speed:
in short no
bump
Crazy like a fool wrote:
I guess what I'm asking is does an improvement in power result in an enhanced durability at lesser speeds?
Yes. If your running muscles are stronger at their peak, and you train them through a greater range of motion, you'll be more durable and less prone to overuse injuries - once you're used to it.
Also, some short speed, weights or bouncy stuff lifts your whole nervous system, and counteracts the tendency to turn into a zombie while running lots of miles. Once you get used to it you'll feel much better. I mean SHORT - < 10sec. When running lots of miles, it's hard to run fast intervals like 400s. Much easier and more fun to run a few 30-60m reps with lots of rest.
However, if you're 'on the verge of breakdown', you need to back off before introducing anything new, and be gradual about it.
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