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What does it take to make a fast runner
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After recent threads and conversations and the comp in RW I have been thinking hard about what it takes to make a runner.
If a non runner was taken off and given all the support of a top atlete, what could they achieve. How quickly could they achieve it?
Is it nature or nurture or bl**dy mindedness that makes a fast runner.
I know that fast is relative, one persons speed is anothers easy.
But how would or even could a non runner become a 3 hour marathoner.
If a non runner was taken off and given all the support of a top atlete, what could they achieve. How quickly could they achieve it?
Is it nature or nurture or bl**dy mindedness that makes a fast runner.
I know that fast is relative, one persons speed is anothers easy.
But how would or even could a non runner become a 3 hour marathoner.
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Unfortunately i also found moving from a hilly part of the country to the flat (and loosing hill sessions) was also a very quick way of loosing road racing form!
How you doing with your breadie, BR?
Based on the 10% rule it would take a long time to build up.
Wasn't it porridge last year ;o)
I've not heard of an example of someone running a moderate 80 mpw who cannot run sub 3.
Now that's where your bloody mindedness comes in.
You could get a sedentary individual from 0 to 100 mpw in 11 weeks according to Lydiard.
<puts AK-47 away, thread hijack over, sorry BB!>
0-100 in 11 weeks, Br!!!!
I have read 4 of Lydiard's books and here is my summary of how Lydiard says to increase mileage.
Phase 1 ? Accent to Peak Mileage
For this phase Lydiard recommends ascending to peak mileage fairly rapidly, about 9 weeks. This is contrary to what many others say. Others say you should go much more gradually and many in fact say you should take years. Lydiard says this is unnecessary and will greatly delay your development. Lydiard found from experimentation on himself that it is possible to do this if you alternate short runs with longer runs. Lydiard does caution that when you ascend rapidly that the tendons around the knees and in the front shins can get sore and you may have to ice them after every run for a few weeks until they grow stronger but there is no need to stop running. Lydiard says to also expect muscle soreness but don?t take days off, just run slower if you have to and the soreness will gradually subside. During the accent, Lydiard recommends you run very easily and slowly at all times. The main purpose is to get to peak mileage as soon as possible and to not even think about aerobic or tempo runs at this time. The table below can be used to ascend to peak mileage.
Lydiard Buildup Program to build to peak mileage from scratch in 9 weeks
week # 1 2 3 4 5 6 7 8 9
M 1 2 3 4 5 6 7 8 10
TU 2 3 5 6 7 8 10 12 15
W 2 4 6 9 11 14 15 18 18
TH 1 3 4 5 7 8 9 10 13
F 1 2 4 5 6 7 9 10 11
SA 3 6 8 11 14 17 20 22 22
SU 1 2 4 5 6 7 7 10 11
Week 11 22 34 45 56 66 78 90 100
total
Experiment of One
I tried the Lydiard 9 week assent in 2002. Keep in mind I have no talent, I was old (41) and overweight (185) when I started back from a long layoff. The first day I ran one mile in 7:55 and it hurt. I followed the above chart to the letter. I will admit is is daunting when you start out. You can't think about what you are going to do the next week or you will get scared. You just have to think about today's run. I remember in week 3 tuesday running a 5 mile run. I felt like crap and I averaged 7:35 pace. I wasn't sure if I could complete the run. I got home and looked at the chart and said "how the hell am I going to run 14 miles two weeks from now". Well I did and I ran it in about 7:20 pace. By week 8 I ran the weds 18 miler in 7:01 pace and it felt effortless. Lydiard is right, you can increase rapidly to 100 miles per week and as Malmo points out, you will actually be going faster with less effort.
If i do 80 mpw, are you saying---------
Muttley - tried that one as well - with the apple juice? Just makes you realise how yuk supermarket bread is.
If i did 80
cmon?
But let's say you had a different, non-stressful job.
Let's say you could really take or leave gin and crisps.
What then?
what if i squeezed up to big mileage with my urrent mileage
er, id have to drink a bit less cos id have less time
but dont factor that in
can i do sub 4
<<waddles of for a lie down, exhausted at the very thought>>:-)))
i COULD run more
I have stamina
dont ask me not to race, its killing me to have 10 (eek) weeks off racing as it is