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Aug 2012
7:29pm, 16 Aug 2012
13,870 posts
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Fenland Runner
Wow, that's great progress Canute 
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Aug 2012
9:35pm, 16 Aug 2012
594 posts
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IanRunner
I've been doing doubles for at least a couple of years possibly longer. Mainly running to work and back. It's easier for getting mileage in without having to go out for a long time at once. Doing four in the morning and six in the evening is much easier for me than doing ten at once regularly. I have to say I didn't notice any big improvements, although I wasn't really looking for it.
Julian is right when he says it allows to fit in more different types of training. I would often do an easy run in the morning then intervals or a tempo after work. My times for the quality sessions never seemed to suffer either. All the pro runners are doing it so must help.
I'm just hoping that I have been plodding too much and running harder more regularly will help. With the time I have available I won't be able to fit much more mileage so I have to try something else.
The last two weeks I have done a long run of 12-13 miles, a hill session 16 x 30 secs, intervals and a tempo run. My mileage is lower but I feel much better, rather than plodding and feeling slow and tired.
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Aug 2012
9:54pm, 16 Aug 2012
28 posts
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Callum Bampton
This book was recommended by a few athletes after reading it.
I've ordered the book and gained a few peeks at the book - can't wait for it to come through!
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Aug 2012
10:46pm, 16 Aug 2012
435 posts
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Canute
One of the issues about doubles v singles is the question of what you are preparing for. If you are preparing for an ultra you mainly need to develop the slow twitch fibres. Since these take a long time to fatigue, you need to do long sessions to maximise their development. However if you only ever run at paces that recruit mainly the slow twitch fibres, the fast twitch fibres will atrophy, and your sprinting speed is likely to deteriorate.
If you do doubles, it is more practical to go faster in each session. This will recruit the fast twitch fibres that are required for running fast.
Other things, especially resistance work, can also help develop the fast twitch fibres. At the moment I think I am getting better value from including resistance sessions in my program rather than doing doubles. The benefits of resistance work for developing fast twitch fibres are more substantial with at least moderately large weight and low repetitions. This is safe if done with good technique but risky otherwise, so for the beginner it is best to get some expert advice on technique.
Plyometrics are also good for developing the ability to handle the large eccentric loading involved in running fast, but plyometrics are risky unless done with good technique and in moderation.
For older runners I think resistance sessions with fairly large weights are safer and more effective than plyometrics. Furthermore, we oldies need to do something to arrest the atrophy of the fast twitch fibres even if the target race is a 10K or HM.
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Aug 2012
8:07am, 17 Aug 2012
9,947 posts
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Ultracat
Canute very interesting and great progress, encouraging as I too have some arthritis.
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Aug 2012
9:03am, 17 Aug 2012
436 posts
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Canute
UC,
The most serious residual problem since my last episode of arthritis has been my left wrist. Long after most of the other joints had settled fairly well, I still found it painful to write with my left hand (I am a lefty). Since taking up weights I have had to be very careful to avoid sudden twisting forces on the wrist, but the really good news is that my wrist is now less painful than it has been for two years. So I think that strengthening the muscles that support a joint can provide a major reduction in pain from arthritis.
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Aug 2012
10:17pm, 18 Aug 2012
6 posts
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Rodney
Just ordered this book, be interesting to see a wider range of results from others. Im still a big fan of jack daniels running formula.
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Sep 2012
8:11pm, 23 Sep 2012
597 posts
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IanRunner
Hello everyone.
Anyone giving his methods a go?
I'm going to give this a try for a year. I've done Hadd for about a year and got decent improvements but I can't fit any more time in to get the miles in. So this is it for the next 12 months. I'm really looking forward to it as I haven't done a lot of consistent speedwork since I started running about 5 years ago.
I'll keep you up to date.
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Sep 2012
7:54am, 25 Sep 2012
10,021 posts
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Ultracat
Ianrunner, let's know how you get on.
I am still working at and hoping to run faster.
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Sep 2012
12:20pm, 26 Sep 2012
545 posts
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Zorba
THE most helpful book by a runner that I have ever read ......My pb's are quickly starting to tumble
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