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Coach's Corner PDF Print E-mail
Written by Administrator   
Monday, 29 November 2010 11:11

 

huff trio 3

                                                                                                                                                                                                                                                                                                                                 

 

(in photo left to right: Louis Erlich, Mike Stone, and Dawn King)

 

 

The Lydiard Triple – Arthur Lydiard is the track coach that built

the training schedule that large numbers of runners have followed

and tuned to their needs over the years.  Lydiard believed in

building a strong aerobic foundation during the off-season for

all runners.  This part of the schedule is considered to be the

most important and Lydiard had hurdlers, sprinters, cross

runners and everyone in between running a two month or so

mileage buildup to maximize aerobic fitness.  After this phase,

he would move into hill repeats and then speed work and then

a taper for the race and a recovery.  This is essentially the training

routine that we follow with two phases of the cycle in a year one

ending in April / May and the other ending in October / November.

For Lydiard, one of the key components of the Aerobic build-up

phase is the Lydiard Triple.  He never called it that but it is a trio

of runs within a one week training cycle involving a 2.5 hour run

and two 1.5 hour runs.  Lydiard had is runners try to get these

three longer runs in during the week running at a pace that he

called LSD.  The LSD is long steady distance, not long slow

distance.  A steady pace is a pace that is comfortably hard. 

Remember that comfortably hard is relative; others may think

you are just jogging but if the pace feels sort of challenging,

then that is your comfortably hard. During the challenge, a

Lydiard triple within a week will earn 5 points beyond the

mileage that was run.  Again: the LYDIARD TRIPLE will

earn 5 points.

Hill Training Techniques

The idea of the hill runs is to get your legs used to the eccentric

contractions caused by running the down hills pretty quickly.

The soreness that stems from this is the same as the soreness

that you get in your quads during the marathon. By doing

these eccentric contractions on the hills before the marathon,

your body builds an immunity.

1. Going up hill - run with a prancing, bouncy on your toes style

with more of an emphasis on knee lift and vertical elevation than

on speed. This bouncy effort provides a great strength building

stimulus for all of your leg muscles. Use your arms more forcefully

and hold them a bit higher going up hill. If you need to go very slowly

for a minute or two between these repeats, that would be fine.

2. Going down hill - try to exercise good form by taking slightly faster

steps, keeping your feet closer to the ground and trying to maintain a

neutral or slightly forward lean rather than leaning back to slow yourself

down. Go a little faster without trying any harder by letting gravity pull you

down. Be careful on the Cemetery Hill and Big Bertha going down.

3. On the straights - try to run relaxed and as efficiently as you can.

Think about maintaining a slight forward lean from the ankles not by

bending you waist, maintaining good posture with your head straight

and your eyes up and focus on your elbows pushing back to

counterbalance you falling forward as you run.

 


Tempo Runs:  One of the best training tools you have at your disposal

is the tempo run. The runs that we do on the track Tuesday morning

are designed to be tempo run but as many thingsthe pace for a tempo

run is very personal. Some people can run 10 minutes a mile and it is slower

than marathon pace and  others could run that samepace and it is too hard

to sustain but a few minutes. 


 A tempo run is run at a pace that if you absolutely had to you could hold

that pace for an hour or so.  Generally, thisworks out to be about half marathon

pace and the effort level is about 8.5 on a scale of 10.  The best thing about

tempo runs for me is that they are over quick. 


Those preparing for longer races, a half or a full marathon, can do long

tempo runs.These are run a little faster thanmarathon pace and the distances

can be up to9 or 10 miles though 6 -8 miles is more common.

 


 

Mike Stone...


 


Last Updated on Tuesday, 04 December 2018 20:25