Geez ! I am struggling a little at the moment with worh commitments. But if anyone has anything they want to throw "into the pot" , go for it. I too am enjoying this but wonder if I am making any sort of decent contribution.
Yes, I have a comment. Thanks for the summary.
Summary Man wrote:
A few pages back someone asked for the Lydiard system boiled down to its basics. This is probably as useless as trying to become a gourmet chef in three easy steps. I'll put down my summary anyway and others tell me what we're missing.
1. Train in such a way that you enjoy what you do and reach your best on the most important day(s). Always look at the big picture.
2. Have a plan but be ready to change it as necessary; don’t overdo it (or underdo it) just because the schedule calls for a certain workout at a certain pace. You know yourself better than any “expert” does.
3. Easy aerobic running is good for you and it’s hard to do too much. Running that produces an “oxygen debt”, even in small amounts, creates much larger stresses. Aerobic capacity is the single most important factor you can develop, but far from the only one.
4. Work on your speed every week of the year, which does not necessarily mean running top-speed sprints. You can also use hill running, plyometrics, drills, etc.
5. Running is the best training for runners. Hill training and plyometrics are the most effective ways to build leg strength and range of motion.
6. In the base phase, run a lot, keep it aerobic, and from day to day vary your distance, speed, terrain and surface.
7. Use the hill phase as a bridge from base training to track training, and use it to develop strength, speed, power, power endurance and technique but avoid building up “oxygen debts” as you do with track training.
8. Use track training to develop your anaerobic system, but you do not even have to run as fast as race pace.
9. Coordination training, time trials, and sprint/float sharpeners are useful tools which most training programs ignore.
10. You cannot simultaneously train hard and race well. You must always sacrifice one for the other.
I'd like to add my 2 cents. Actually it has been proven that high backlift may also hinder your efficiency. If the heel goes up too high in distance races, you are not running economically. It has been researched that jumping up and down and high heel kick are a result of OVERSTRIDING, which is in fact inefficient even at the end of the race (aka sprint or kick). However, shuffling is also hindering fast running.
Lydiard Microcycles wrote:
Lydiard and other knowledgeable coaches mention the importance of the fact that when lifting our feet high behind us (backlift) we can maintain a long stride with a quick turnover.
This is not just true for sprinting, but for all of our racing.
It takes a lot of training to be able to do this in distance races, but it is essentially what all the best racers do. Runners who shuffle along economically can run fast times, but they will always be beaten by runners with a more powerful stride, even in a Marathon.