anaerobic

Spring Marathon Training Phase 2: Hills and Leg Speed

/ Jim McEvoy / Leave a comment

NOTE: This post is part 3 in a series about my spring marathon training. Click here to see Post 1, and here for Post 2.

Lydiard Hill Springing

These guys look really cool “springing” up that hill, right?

This post will introduce Phase 2 of my Arthur-Lydiard-inspired spring marathon training plan, hill work and leg speed, and describe the first of three critical workouts to be performed during this phase: hill “springing.”

In my previous post, I discussed the first phase of my training plan: aerobic base training. That post condensed tons of information into approximately 2,200 words of dense and somewhat difficult reading. If I could rewrite that post, I would split the information into three separate posts. So, before proceeding, I am going to summarize Phase 1, and why it’s necessary before embarking on the other phases of the training plan.

A Quick Review of Phase 1: Aerobic Base Training

Aerobic base training is the most important part of any training plan because aerobic fitness (the body’s ability to use oxygen efficiently to convert fat and glycogen into energy) is the number one factor in determining how well a runner will race on any given day. A runner develops aerobic fitness by training at an “aerobic pace,” loosely defined as running at a pace that leaves the runner “pleasantly tired,” or, in more mathematical terms, at a pace at or below approximately 75% of the runner’s maximum heart rate. During this phase, the runner should also perform strides (hard 100 meter efforts at the end of runs followed by extended recovery jogs), tempo runs below lactate threshold, and some easy fartleks. The runner should do at least three long runs per week (two runs about 1.5 hours, one run of 2+ hours) at an aerobic pace. A plan that incorporates only these types of runs—and leaves the anaerobic training for later—will allow a runner to develop a large aerobic base, which will facilitate anaerobic training later in the training cycle.

Importantly, the aerobic base training phase should last as long as possible. Why? Anaerobic development is limited: that is, a runner can only develop his anaerobic capacity so much. On the other hand, a runner’s capacity for aerobic development is virtually unlimited, and the more developed the aerobic system, the larger the capacity for anaerobic development. So, the longer the aerobic base training phase can last, the better.

Great! So, you’ve completed Phase 1 and built an aerobic base. What next?

Phase 2: Hills and Leg Speed—Preparing the Body for Anaerobic Development

Lydiard suggests a four-week training period focused on developing leg strength and speed. We’ll call this Phase 2: Hills and Leg Speed. The purpose of Phase 2 is twofold: 1) to develop muscle fibers in the legs and to improve leg speed; and 2) to prepare the body for the hard anaerobic workouts that will follow in Phases 3 and 4. Here’s how it shakes out.

This phase contains three critical workouts: 1) the 1-hour hill “springing” workout; 2) the leg speed workout; and 3) the 2+ hour long run performed at an aerobic pace. I’ll start by discussing the hill “springing” workout.

The Hill “Springing” Workout

You should perform the hill “springing” workout on a hill that is between 200-300 meters long and approximately 3-4% grade, with a flat area at the top and approximately 200-400 meters of flat area at the bottom. For you New Yorkers, Cat Hill in Central Park is perfect for this workout.

Here’s the workout in eight easy steps, and the reasoning behind each step:

  • Warm up for about 15 minutes with some easy running (I jog about a mile and a half from my apartment to Cat Hill)
    • Why? You warm up to prevent injury. The warmup loosens the muscles and prepares them for a hard effort.
  • Begin the workout by “springing” up the hill. If you don’t know what “springing” is (I didn’t before developing this training plan), check out the first minute and then 1:30 to the end of this video:

When “springing,” keep the hips forward. Because looking down tends to thrust the hips backward, keep your eyes focused straight ahead. Your upper body should remain relaxed. The slower your forward momentum, the more resistance you create for your legs.

Why “springing?” Because it helps to develop speed. “Springing” builds and stretches the leg’s muscles and tendons similar to how they stretch during racing, which adds flexibility and speed. It also develops strong and flexible ankles, allowing a runner to increase his stride length and leading to greater speed. In addition, by training oneself to run with the hips comfortably forward, a runner can bring his knees higher while running, allowing the feet to follow through higher and, therefore, creating a faster leg action.

It’s possible that you won’t be able to “spring” all the way up the hill. That’s fine. If you can’t get to the top, just jog the rest of the way.

  • Once at the top of the hill, jog easily for 3 minutes.
    • Why? Two main reasons. First, “springing” is an intense exercise, so a short rest between each repetition keeps the body from getting overloaded. Second, too much at once could potentially convert the workout into a hard anaerobic effort, which we distinctly do not want to do. And, as a bonus third reason, easy jogging within the repetitions aids in aerobic development, which, as we’ve discussed, is always a good idea.
  • After jogging at the top of the hill for three minutes, run down the hill with a fast, relaxed striding motion.
    • Why? Two main reasons. First, strides allow us to develop speed and strength. Second, downhill running allows us to practice running with a naturally elongated stride. As mentioned above, a longer stride leads to greater speed.
  • Repeat the hill reps described in steps 2-4 (springing up the hill, jogging at the top, and striding down) for about 15 minutes. For me, this equals about 3 circuits.
    • Why? Think of it like weightlifting with a cardio element: you’re pushing your body to get stronger while simultaneously strengthening your muscles and increasing your leg speed. In other words, you are accomplishing three critical tasks with one workout. Pretty neat!
  • After  about 15 minutes, perform a few wind sprints (running hard followed by jogging) at the base of hill. You choose how many, and for how long (for example, I have been doing 2 x 100m with short recovery jogs)
    • Why? The other point of this exercise is to prepare the body for the anaerobic workouts in phases 3 and 4. By performing wind sprints every 15 minutes, and by only performing a limited number of them, we train our bodies to respond to faster movements, but keep the volume low enough so as not to create a hard anaerobic workout.
  • After completing the wind sprints, repeat the whole circuit described in steps 2-6 (hill reps plus wind sprints) until you have been working out for approximately an hour.
    • NOTE: If you cannot complete an hour-long workout, do however much of the hour that you can.
  • Cool down for 15 minutes.

Ideally, you would perform this workout three days a week, every other day, during Phase 2. On the days in between you would perform a leg speed workout. On the seventh day you would run a 2+ hour run at an aerobic pace.

In my next post, I will discuss the other two workouts critical to Phase 2: the leg speed workout, and the 2+ hour long run at an aerobic pace.

Happy running, everyone!

 

Spring Marathon Training: A Plan Based on the Lydiard System, Maffetone Method, and Reflections on My Fall Racing Season

/ Jim McEvoy / 2 Comments

As my first effort to post more general training advice, I am going to discuss the training plan I designed for my spring marathon training, which is based on: 1) Arthur Lydiard’s training system; 2) Dr. Phil Maffetone’s “180 Formula;” and 3) input based on the strengths and weaknesses of my fall racing season. This plan targets the Inaugural Queens Marathon. This is the first post in a series of posts about this training plan.

As an initial matter, in order to discuss the plan I need to provide some background about the Lydiard System, Maffetone’s training philosophy, and how I’ve adopted them to my own training. Further, because Lydiard’s overall training plan contains five phases, this post will address why I adopted this plan, and subsequent posts will address each phase of the plan.

Arthur Lydiard Background

Lydiard (July 6, 1917-December 11, 2004, born Auckland, New Zealand), trained Olympic medalists Murray Halberg (Gold, 5000 meters, 1960 Olympics), Peter Snell (Gold, 800 meters, 1960 Olympics, Gold, 800 and 1500 meters, 1964 Olympics), and Barry Magee (Gold, Marathon, 1960 Olympics). He revolutionized endurance training with his phased training plan. This “periodization” has become the basis of most modern training programs. To learn more about his life and his system, check out this link.

Lydiard’s Training System is broken into five phases, identified as follows:

  • Aerobic Base Training, which lasts as long as possible
  • Hill Training and Leg Speed, which last four-six weeks
  • Anaerobic Development, which last four weeks
  • Sharpening, which lasts four weeks
  • Freshening Up (a/k/a Tapering), which lasts approximately two weeks

The goal of the plan (and why I find it so intriguing) is to allow a runner to hit peak fitness and performance at his goal race.

Dr. Phil Maffetone Background

Maffetone, a doctor of chiropractic, was one of the first coaches to employ heart rate monitors in training endurance athletes. He trained, among others, Mark Allen, the six-time Ironman World Championship winner. He champions a training system in which endurance athletes perform most of their training at or below their “maximum aerobic heart rate,” a number determined by Maffetone’s “180 Formula,” by which a runner subtracts his age from 180 and then adjusts for other factors such as injury, illness, and experience. Such running is generally well below one’s fastest speeds. For example, at my maximum heart rate as determined by the 180 Formula (144 beats per minute), I can run at a top speed of 7:00/Mile, but can currently run a 5k at a 5:43/Mile pace.

Ultimately, Maffetone would have an athlete train at or below this maximum aerobic pace until his development plateaus, at which point he would incorporate anaerobic training for a period of no longer than 5 weeks. He would also have any athlete beginning to use his system to train at or below his maximum aerobic heart for at least three months (and preferably up to six months) before incorporating any strength training or anaerobic workouts. He also advocates other adaptations for athletes, including eating a diet high in healthy fats balanced with complex carbohydrates.

Reflections on My Fall Racing Season

As I’ve discussed, I ran well this fall, and PR’d at the half marathon and marathon distances. While I found that my aerobic fitness was solid throughout the season, I felt that my muscle endurance (how long the muscles can tolerate the pounding impact of road racing) was lacking. So, I wanted to incorporate more miles and longer long runs early in the training season to improve my muscle endurance.

Training Plan: Putting Together all the Attributes

Ultimately, because I spent the months between May and September training almost exclusively at my maximum aerobic heart rate (which incorporated swimming and cycling as well), I felt confident that not only could I increase my training volume, but also increase its intensity. As such, the idea of the Lydiard System, which requires a much higher training volume, appealed to me. So, I decided to develop my spring marathon training plan using Lydiard’s system as a skeleton. Here’s how I planned it out, in six easy steps:

  • I found my goal marathon, the Inaugural Queens Marathon, which is set for April 30, 2016.
  • I counted back two weeks to April 17, 2016, and designated this period “Freshening Up”
  • I then counted back four weeks to March 21, 2016 and designed the period between March 21 and April 16 as “Sharpening”
  • I then counted back four weeks to February 22, 2016 and designated the period between February 22 and March 20 as “Anaerobic Development”
  • I then counted back four weeks to January 25, 2016 and designed the period between January 25 and February 21 as “Hills and Leg Speed”
  • I then designated all time before January 25 as “Aerobic Base Training,” during which phase I would do most of my runs at or below my maximum aerobic heart rate as determined by Maffetone’s “180 Formula.”

To see the plan laid out, check out my Training Plan.

In my next post, I’ll discuss Phase 1: Aerobic Base Training, including why it’s important and how it fits into the overall plan.

12/8/15: Morning Run: 5:50 a.m., 7 Miles: Myles and Londoners

/ Jim McEvoy / Leave a comment

Good morning! I’m in week 2 of aerobic base-building for winter and spring races. I logged just over 33 miles during week 1, most done at a moderate, aerobic pace. My aerobic fitness, as determined by the MAF test I performed yesterday, seems strong, but I’m hoping to improve it a bit before I really pick up the pace this spring.

Of course, despite knowing the importance of keeping the pace easy during a base-building period, I sometimes get carried away. I’ve read warnings from some coaches that any anaerobic running during a base phase can jeopardize a runner’s aerobic fitness. I’ve also read plenty of guides that encourage fast running at all stages of training. Ultimately, however, the occasional hard run, performed whenever in my training, has not had a negative effect on my overall fitness and speed. So, while I will perform most of my runs at an aerobic pace for the next two months, I’m fine with occasionally picking up the pace, and can justify it by working on leg speed and negative splits.

This morning, I happened to find myself in some faster-paced circumstances. I hit the Central Park loop about 20 minutes behind schedule. While I was warming up, Myles, leader of the NP_NYC running team, flew past me. I actually recognized his footfalls before seeing him: He runs with an ideal high cadence and lands softly. I called out his name, and we ran about one and a half miles together, talking about our uber-competitive natures and the upcoming Ted Corbitt 15k. If you don’t know who Ted Corbitt is, you need to read this article. In addition to representing the United States at the 1952 Olympics in the marathon, he essentially introduced the ultramarathon to America. He ran well into his 80s, and at his peak he ran approximately 200 miles a week. He was also the first president of New York Road Runners. Fred Lebow, the founder of the New York City Marathon, called Corbitt “the father of American Distance running.”

Anyway, after Myles peeled off at Engineer’s Gate, I kept on rolling at the same pace, slightly faster than my normal moderate run. Everything felt good as I cruised up Harlem Hill, easing up so as not to spike my heart rate. About halfway up the hill, a guy with grayish hair, blue shirt and black running pants blew past me. I checked my heart rate: 138. Way too slow! I picked up the pace, shortened my stride on the downhill, and kept a steady state over the next two mini hills. The other guy kept a solid pace, but I slowly crept closer to him. As we descended the second mini hill, I came even with him.

“This is quite an effort for six in the morning, ain’t it?” He joked in his British accent.

I agreed, and we ran together for a bit. He was in town for business, and had gotten up to run because, for him, it was basically 11:30 a.m. and he couldn’t sleep anymore. He was getting in a training run for a Boxing Day race, which, in my opinion, isn’t a real holiday (note: I know I know, it totally is . . . no offense, Rest of the World). We picked up the pace down the final mini hill, and cruised along past the Lake near 75th Street.

“How much farther is it to Columbus Circle?” He asked me.

“About three-quarters of a mile,” I replied.

“OK. I’m gonna give it a bit of a sprint the rest of the way, then,” he said, and he picked up his pace enough that I noticed my breathing change. I understood his implicit challenge, and kept stride with him.

I said I’d run with him until we got to my exit at 72nd Street, but quickly decided to push it all the way to Columbus Circle. He smiled and said, “Good!” We pounded the pavement and continuously ran faster. I breathed harder and turned my legs over faster than him (he had a slow cadence). We passed the finish line area of the NYC Marathon, and I pointed it out. He grunted in agreement. We were in the zone.

Just a quarter mile left to the Columbus Circle exit. I pushed the pace. He followed. I pushed a little harder. He pulled slightly in front of me. I got on my toes and dug in, pushing hard but not quite all out. He maintained. I dug in harder. He relented, and I finished up about four seconds before he did.

I never got his name, but we shook hands, and I wished him a good trip and good luck on Boxing Day. He smiled. We each took a moment to catch our breath, and then I jogged home.

Most runs aren’t that exciting, or that random, but I’m glad when they happen. And that impromptu race at the end? I truly believe it’s not about who finishes first, but rather about the spirit of competition, and accepting challenges as they come. I might be shaking my head if he beat me, but I know I would have had just as much fun.

Anyone else have stories of making random friends/competitors during a routine training run?

Happy running, everyone!