Polarized training
91 watchers
Aug 2014
10:20am, 6 Aug 2014
10,783 posts
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GlennR
It was only after I wrote that yesterday evening, while cooling down from my run, that I realised the answer was obvious. Went out on the bike this morning, 41 minutes, average HR 123bpm. The next run can wait until at least tomorrow. ![]() |
Aug 2014
10:47am, 6 Aug 2014
19,530 posts
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SPR
Bad luck Canute. How about an easy half to keep fitness without the strain of a marathon |
Aug 2014
1:31pm, 8 Aug 2014
2,234 posts
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FenlandRunner
Interesting? runnersworld.com |
Aug 2014
1:48pm, 8 Aug 2014
10,854 posts
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GlennR
Well it's not wrong. I'm pretty sure that mediocre endurance runners can gain more from focused training than sprinters ever will.
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Aug 2014
10:45pm, 17 Aug 2014
1,040 posts
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Canute
Weeks 23 & 24; The injury to right glut max while leaping to catch a ball while playing rounders over two weeks ago is still troublesome. 10 days ago I made a misjudged leap from a moving boat to a riverside path, while carrying by bike on my shoulder. Contrary to my intention, I landed on my right foot, once again wrenching my injured R glut max. I think it is time I gave up leaping - my coordination is no longer good enough. I was dismayed to experience aching in most of the connective tissues of my body for the next 24 hours – it appeared that I had developed generalised inflammation, but this settled with ibruprofen. I have subsequently done a moderate amount of cycling on my sit-up-and-beg bike (including a delightful ride across the fens from Lincoln to Boston last Monday). I am once again gradually building-up running at a very easy pace. Glut max is still aching slightly but is definitely mending. Next week I will aim for 4 x 60 minutes at an easy pace Total for the past 2 weeks: 281 minutes of easy paced running; |
Aug 2014
12:46am, 18 Aug 2014
352 posts
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Techthick
Good luck with the runs Canute...
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Aug 2014
9:46am, 19 Aug 2014
1,041 posts
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Canute
A paper from Stephen Seiler’s group about the training of gold medal winning skiers in the year preceding their gold medal. plosone.org In the general preparation phase they did 92% easy training; 4% threshold; 4% high intensity. In the specific preparation phase the most notable change was a small shift from threshold (3%) to high intensity (5%) and within the high intensity the amount of very high intensity (HR above 94% max) increased from 1.2% to 2.5% |
Aug 2014
6:28pm, 24 Aug 2014
1,045 posts
|
Canute
Week 25 Polarised training Easy running: 334 min, 6:24 /Km, aHR 74% Easy elliptical: 13 min High intensity: 3x3 min, peak HR 94% Total 356 min 97.5% easy, 2.5 % high intensity Glut max, which I managed to tear during a head long dive to catch a ball over 3 weeks ago and subsequently exacerbated by an ill-judged leap from a moving boat to the riverbank a week later, is now healing well. Whilst running I am only aware of a slight ache that feels like the remodelling of scar tissue, though sitting down is still a bit of a pain. I have resumed my planned ‘Whitlock’ approach, aiming to build up to 5 long runs per week at easy pace, together with a small amount of high intensity training. This week I did five 65 minute easy runs, without any sign of cumulative fatigue. Next week I will aim for 5x70 minutes which will get me back to where I was in week 20 following the episode of post viral fatigue and before the torn muscle. I am settling in the long haul to get fit enough for a marathon. I will not enter the RH marathon this year, but defer my attempt to race a marathon until next spring. |
Aug 2014
7:26pm, 24 Aug 2014
1,215 posts
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runnyeyes
Great plan ![]() ![]() |
Aug 2014
7:30pm, 24 Aug 2014
1,216 posts
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runnyeyes
How are you doing the high intensity 3 mins? Are you sprinting uphill?
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