Thursday, July 3, 2008

Thursday 19 miles

am) 10 miles + 18 X 1:00 steep hill intervals at AeT intensity on 1:00 recovery jog back to the start. Towards the end the descent back down became the hardest part. I varied my stride length through out all of these. Alternating between a short, quick cadence and over striding (bounding) up and down the hills provided variable stimulus and was more difficult muscularly than if I had just run these with a normal stride. I would recommend this workout as a strength session.

N) 1:00 of aqua-jogging. I am going to count this session as mileage because it ended up being harder than running 9 miles would have been! I varied my "stride" similar to this morning trying to work all the muscles I usually don't stimulate. I alternated between long and exaggerated strides, long strides with my knees locked straight (Matt -great work for piriformis and glutes and hip flexors) and short strides at as fast as possible cadence. This was a brutal session and I did it with zero load bearing pounding.


GZ said...

Curious as to which steep hill you are attacking ...

Video blog ... a couple of suggestions ... a.) TL and GZ discuss training, GZ's lack of science in his training ... there are a slew of topics in there ... diet, MAF, mental focus, etc,
b.) Chuckie V and Lucho show ... core exercises, how much to increase volume how quickly, the best band ever, being a caveman, etc.

I ran down Flagstaff Road hard earlier this week (after running up it hard). Even though I have been doing a fair amount of running down hill on trails ... OUCH.

Lucho said...

Gz- There's a 150m hill behind my house.. you'd recognize it. The trail runs next to HW42 then goes under it through a tunnel. The hill is right there.
We've gone back and forth on the training ideas.. and no offense.. but I give up. I'm seriously not judging you, but as far as the training advice goes- the horse was dead long ago. I think you should do what you feel like doing and stick to what you think is right.
My way certainly isn't the only way.

Matt said...

Are those hills Tabata training?
And what do you mean at Aet intensity? Your HR didn't go higher than Aet? I'd say a video and explanation of Tabata intervals. I found some stuff on youtube that might hatch an idea or two for you.

I need to do those hills.

GZ said...

No offense taken. I just thought the commentary would be good video fodder.

I think we agree more than we disagree. I do recognize that the primary difference is I am more carefree and unscientific in how I approach my training. That is my CHOICE. Does it mean I probably could be better in my performances with a more scientific approach to my training? Yeah, probably. But the performances (destinations) are only part of the journey for me. And that is the part I think we really agree on.

And for what it is worth, I really appreciate how you push me, yourself and others to be the best they can be. I realize that "11" turns some folks off ... not me. I get that it is a passion to be the best or get people to be their best that drive that volume in you. I respect that alot. And I enjoy watching this blog and you to see how you journey toward your best.

I know that hill. It is a good one.

beth said...

sounds like you're having fun out there- your workout sounds nuts!

video idea- proper running form? (even vs. improper form)...anything from body positioning, toe off, whatever.i hear different things...chin up, chin down, lean forward, stand up...what's up? that would be helpful.

or, based on your post today, proper uphill running form ( i need that one).

Brian said...

Suggestion for video blog entry Running form and economy
1. Foot strike
2. Head position
3. Torso
4. Shoulders
5. No bouncing (how not to bounce)

CV posted a video of you running a while back. You run very smoothly.

Brett said...

Running form - how to hold your hands, how to swing your arms, how your stride should look, where you step.

Foot/Finding the right shoe - based on high arches/flat feet/running style.

Lucho said...

It sounds like a run form video is certainly on the way then!
GZ- You are my friend which is why I try to help you.. you should see how I am when I don't like someone! I think your path is your path.. plain and simple. Maybe after Pikes we can do some work together and get you to give the MAF work a real shot? You have great potential and I see things in you that can be better.. which does not mean that I am perfect by any means! I think an outside source of objectivity is very useful though as we rarely see our own mistakes until it's too late. My own problem with you not listening to me turns out to be my own ego. I have a tremendous amount of confidence in my coaching ability, as any worth while coach should have. I think you should stick to your course and when you want to try some different training then call me.
Matt- The hills this morning were far different than Tabata intervals. My source of principles in this workout come from Renato Canova- one of the best run coaches on the planet with a resume that looks like an Olympic finals roster. Even the intervals this morning were not the same as the Canova intervals though. These were just "introductions" in to harder hill work. Rather than go "balls deep" on the first time out I took it easy. Or relatively easy. The max HR on each hill repeat was 165 which is roughly my marathon HR. I believe the Tabata intervals are supposed to be BIKED at max intensity. From what I understand- a runner wouldn't necessarily want to run Tabata intervals as the recovery is far too short, on a bike it's a different story though as there is less risk to your health. A max effort hill repeat for a runner would need to stay in the 10"-20" range and a full recovery after each should be taken. Is there benefit for Tabata intervals for a runner? I don't know. I think I would rather get kicked in the groin than try it myself though ;)

Andrew Beazley said...

just wanted to say, this is an awsome blog dude. very inspirational, and interesting to see you taking on your goals. the detail you include is really cool, and often very helpful in my own training.
keep it coming

Matt said...

I am a knuckle-head therefore I am.

Can you clarify for me what this is:

"long strides with my knees locked straight"

Not bring knees up?


Lucho said...

Thanks for the good word Andrew..
Matt- Basically just keep your legs locked straight (this is aqua-jogging in the deep end of the pool with a flotation belt)and use very long and exaggerated stride lengths.. never bend your knees. The resistance from the water makes this tough if you do it long enough. Think long scissor kicks.

kerrie said...

i don't aqua jog but i am the queen of water running(but that is a very long story for another day)...did you use a belt? cause you shouldn't, it is much better if you don't...

as for videos, i really want to see the 'no bounce' while running one ;).

Lucho said...

Kerrie- Your run stride is good.. I would suggest that you don't fix what isn't broken- miss 3:20 Ironman ;)
I think belt vs. no belt is a tough one to argue. When I don't use the belt I feel like I am just treading water with little run specific motion- but it is a better workout aerobically. If the intention of the workout is for recovery- then a belt is a must.
One item to note is that aqua-jogging actually carries some risks for non-swimmers... as a triathlete there is little risk to your ankles because you point your toes all the time anyway.. but runners who tend to have imbalances (of which I am starting to collect)can develop tendonitis in their ankles if the point their toes which happens more when you do not use a belt. Tendonitis in the hips from too much aqua jogging is also possible.