S. Canaday wrote:
Yeah running a lot (high mileage) makes your legs stronger (as long as you don't get hurt).
The mitochondria density and increase size and capillary beds are really key though.
Of course you need periodization and balance with intensity/speed in the mix...not just LSD for ideal improvement/distance running adaptations that are race specific.
If talking raw speed/power you would want to simulate the FT fibers (aka Canova or Lydiard "short alactic hill sprints."
That is neuromuscular training.
We never did any hill sprints/strides or formal real speed training at Hansons.
Hansons was all about high mileage, running "easy days" at 6-min pace and then trying to hold it together for workouts like 2-3 mile repeats and "cut-downs" at slightly faster than marathon race pace. Every now and then we'd go to the track for 1km and/or 1600m repeats at about 20/sec per mile faster than MP.
S. Canaday wrote:
This all equals better blood flow and efficiency. Running Economy improves (along with tendon/muscle strength) and neuromuscular coordination.
Is this true? I’d think something like short hill sprints would be more of a stimulus for tendon/muscle strength, and improved coordination... or is it that doing the mileage in a state of general fatigue spur these adaptations?...like how a long run with some quicker pace starts to recruit more fast twitch near the end and can help make some these fibers more aerobic?
I think I remember reading the Hansons having a marathon training philosophy kinda like this where they emphasize ‘global’ fatigue/stimulus a bit more than just a subset of workouts.
I must really "kill" that hypothesis that you get more aerobic fit the more mileage you run.There is absolutely NO evidence that so would be! There is probably a limit for every individual how much mileage is needed to reach the aerobic highest capacity. Also to reach optimal aerobic capacity is not only a question of running high distance mileage. Even the paces that we use to call anaerob or around the threshold will contribute to the aerobic power. Yuki Kawauchi is a great example that shows you can reach your optimal aerobic capacity on just singles in training and not very high weekly mileage.