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RE: Congratulations: Ed Whitlock Gets NY Times Feature
I do strides whenever I want to perk the ol legs up. One way I do it is this: I train at 130 bpm or below on my heart rate 95% of the time. During a run I'll stop and stretch for long enough for my HR to drop to 110. Then I will accelerate long enough to pop my HR back up to 130 (usually about 6-10 seconds). Repeat a few times and continue with my run. If you are lacking in hills, you might want to incorporate more sprinter plyos, jumps, box jumps (even on an off a broad step). Be creative, let your training be more like play than a task.

If you have facebook, this group is very supportive:

iiagdtr wrote:

Thanks for all of that good info. Do you ever do striders after the daily runs? 2 a days?

Not many hills here, but plenty of bridges and always the tmill for hills too. I like the direct challenge and focus hills bring to the training table.

[quote]Turbogeezer wrote:

The key isn't just lots of miles (though that helps) but lots of easy, *very relaxed* miles, which nurture and regenerate rather than degrade. Look at Ed in those videos of his jogging runs. He has incredible bounce for any runner, not to say one who has done the huge slow mileage he has. He has done a fantastic job in retaining his middle-distance form even when jogging. He looks like a miler doing a warmup jog, not a grinder shuffling to his next mileage goal.

I vary the terrain, and the distance constantly, though I am now far more consistent in my day-to-day mileage. I also do lots of pickups, plyos, stretching, weights, strides, short hills and a 10x100 on the track every 7-14 days. My legs are no longer "hammered flat", so I feel my stride has loosened and opened up up considerable in four months of this. The prospect of competing even at 400/800 next summer excites me now.

Sometimes I'll throw in a tempo mile at the end of a run. I haven't raced yet, just building a very large base. But have done a few track sessions that are extremely encouraging. Certainly for 10K-marathon this training I would think this can be done with little additional speed work, indefinitely. At least you'll beat the legions of old guys who are too beat-up to make the starting line.


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