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Hotlanta Master
RE: ARTHUR LYDIARD OR JACK DANIELS?
Another fantastic Lydiard thread! I love it when Nobby gets his fingers flying. Great stuff by HRE and Kim too. I am eating it up, because I'm on a mission to understand Lydiard as completely as possible.

I just finished 4 weeks of hill circuits - 3 workouts per week. I did full circuits - a mixture of bounding, springing and high-knee/steep-hill exercises with an emphasis on the first two. I did the exercises up the 400m hill, jogged 3 minutes at the top, ran fast down, jogged 3 minutes, did four 60-meter sprints with good knee lift, jogged 3 minutes and started over.

I worked up to 60 minutes and felt like I could keep going, but heeded warnings from Arthur to do no more than that. However, the next day my legs would be pretty dead. I could tell that EVERY running muscle had been worked hard through its full range of motion. I'm in my 2nd week of anaerobic training. Last night I ran what was for me, a pretty stellar set of 1000m repeats, so things seem to be working out so far for this 41 year old.

BTW, Arthur advised me to start playing around with hill exercises here and there towards the end of conditioning and also to do some calf raises on steps in order to ease the transition to the hill phase and prevent injury. I started out with just 30 minutes for my 1st hill workout, which was plenty at the time, and went up from there.

I have done the 50/50 sharpening workout previously. I kept the recovery 50s moving at about 6:00 pace. I was shocked to see that my average pace for 2000m was faster than my usual interval pace. So, obviously these are hard work, but they are over with quickly, which seems to be the idea. You keep in the quality towards the end of the program, but the workouts get short and sharp.

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