Picked up this book "Be Iron Fit" from the library a week ago. Don Fink was a former Wall Street managing director who left his job after 20 years to pursue his passion for Ironman. This book was written for busy people and the central theme is time-efficient training secrets.
The key principles:
1. Train time, not miles
2. Indoor training for time efficiency
3. Lunch time training
4. Master swim sessions
5. Early bird workouts
Principle of Gradual Adaptation: the 10% rule
We all know about the 10% rule for miles. Fink translates that to time and intensity. By intensity, what is important is the percentage of high intensity to low intensity training. The 10% rule does not apply directly to frequency of training, only indirectly through duration of training.
Adjustments for missed workouts:
This section is interesting to note.
1 day missed: Continue as scheduled. No doubling up.
2 - 3 days missed: Do only half of scheduled training on first day back. Resume on second day back.
4 - 6 days missed: Do only one-third of scheduled training on first 2 days back, and two-thirds of next two days back. Resume on fifth day back.
7 or more days missed: consider redesigning program and/or timing of your goals.
Effective Heart Rate Training
An excellent chapter on how not to train using "How I feel" and "My Pace". The method of choice: HR zones. What Fink advocates is to train in the aerobic zones (for Ironman goals) (90%) and in the anaerobic zones (10%). Avoid the no-man's land zone 3.
Zone 4: 90 - 95% max HR (166 to 175 bpm*)
Zone 3: 86 - 89% (159 - 165 bpm)
Zone 2: 75 - 85% (139 - 158 bpm)
Zone 1: 65 - 74% (120 - 138 bpm)
*bpm range based on max HR of 185
The HR ranges for cycling is scaled down 5% because of different mechanics. So minus 5% from above ranges.
Zone 4: 158 to 166 bpm
Zone 3: 151 - 157 bpm
Zone 2: 132 - 150 bpm
Zone 1: 114 - 131 bpm
Since my max HR is 188 bpm, that means my long runs had been in zones 1 and 2 (<140 bpm), and the tempo intervals were in zone 4. Biking generally around 120 bpm, so that is also in zone 1. All aerobic training for the Base Training Phase. Next would be the Build and Peak phases, followed by the Recovery phase.
Showing posts with label 10% rule. Show all posts
Showing posts with label 10% rule. Show all posts
Tuesday, October 14, 2008
Friday, July 25, 2008
Tempo Runs and Strides
What are tempo runs?
Tempo runs are workouts at a fairly steady, moderately fast pace. They are controlled steady efforts, not burn-ups races. The guide to tempo pace is around 80% to 90% of our max heart rate (HR).
Tempo runs are also known as lactate threshold runs. This is because tempo runs are run at a pace that builds up waste product in our legs at a rapid rate, which is called the lactate-threshold velocity.
The lactate threshold (LT) is when lactic acid begins to accumulate in the blood and you have to slow down. Tempo runs allow us to train close to the lactate threshold without exceeding it. LT is the best predictor of distance-running performance.
Typically, tempo pace is 10 to 15 seconds slower than our 10-k race pace. Tempo runs are "comfortably hard" runs. Easy runs, in contrast, mean that we can comfortably hold a conversation. Not so for tempo runs. The pace is fast enough that you know you're working hard, but if you had to, you could keep up the pace for up to an hour. It is usual to start with 3 km or 20 minutes of tempo running before building it up gradually to longer distances. Take a short recovery break (jog) in between for tempo runs longer than 6 km.
Runner's World (RW) advocates the Tempo Run 1000s workout for new runners who might have a hard time running evenly for longer tempo runs. Tempo Run 1000s are simply 1000 m repeats done at tempo-run pace with 60 seconds of recovery in between. Or run tempo 1000s every 2 to 3 weeks in place of a more standard tempo run to add variety to your tempo training.
Why is tempo run useful?
Tempo and interval runs help improve speed. But both are considered hard runs. I alternate between tempo and interval runs each week and intersperse hard runs with easy runs or rest days.
Another useful technique to incorporate is strides. Strides are runs over about 60m to 100m at an accelerated pace, about 2/3 of your sprint pace.
RW recommends finishing off easy runs with two to three strides. The idea is to ingrain the feeling of running well in a controlled manner with good form, not letting yourself get tight in the arms or shoulders. Flow with the effort and don't try to fight your way through it. Take plenty of rest between strides with recovery jogs or walks.
Much like a car that is driven at the same speed in traffic all the time, you can benefit by "blowing the carbon out" and revving up the RPMs a bit!
For a systematic training program, check out the RW customized "Smart Coach" training program. Simply input a recent race time and distance, distance you are training for, current mileage and intensity of training. Smart Coach provides a 16-week training plan that incorporates tempo/speedwork runs on alternate weeks, one long run each week, easy runs and X-training or rest days.
What I like about the program is that it gradually builds up your mileage and pace (remember the 10% rule). I have completed two half and three full marathons following the RW training programs.
Tempo runs are workouts at a fairly steady, moderately fast pace. They are controlled steady efforts, not burn-ups races. The guide to tempo pace is around 80% to 90% of our max heart rate (HR).
Tempo runs are also known as lactate threshold runs. This is because tempo runs are run at a pace that builds up waste product in our legs at a rapid rate, which is called the lactate-threshold velocity.
The lactate threshold (LT) is when lactic acid begins to accumulate in the blood and you have to slow down. Tempo runs allow us to train close to the lactate threshold without exceeding it. LT is the best predictor of distance-running performance.
Typically, tempo pace is 10 to 15 seconds slower than our 10-k race pace. Tempo runs are "comfortably hard" runs. Easy runs, in contrast, mean that we can comfortably hold a conversation. Not so for tempo runs. The pace is fast enough that you know you're working hard, but if you had to, you could keep up the pace for up to an hour. It is usual to start with 3 km or 20 minutes of tempo running before building it up gradually to longer distances. Take a short recovery break (jog) in between for tempo runs longer than 6 km.
Runner's World (RW) advocates the Tempo Run 1000s workout for new runners who might have a hard time running evenly for longer tempo runs. Tempo Run 1000s are simply 1000 m repeats done at tempo-run pace with 60 seconds of recovery in between. Or run tempo 1000s every 2 to 3 weeks in place of a more standard tempo run to add variety to your tempo training.
Why is tempo run useful?
- Tempo runs teach your body to run faster before fatiguing
- It increases lactate threshold running speed
- It gets your body used to moving at a sustained hard pace for a period of time
Tempo and interval runs help improve speed. But both are considered hard runs. I alternate between tempo and interval runs each week and intersperse hard runs with easy runs or rest days.
Another useful technique to incorporate is strides. Strides are runs over about 60m to 100m at an accelerated pace, about 2/3 of your sprint pace.
RW recommends finishing off easy runs with two to three strides. The idea is to ingrain the feeling of running well in a controlled manner with good form, not letting yourself get tight in the arms or shoulders. Flow with the effort and don't try to fight your way through it. Take plenty of rest between strides with recovery jogs or walks.
Much like a car that is driven at the same speed in traffic all the time, you can benefit by "blowing the carbon out" and revving up the RPMs a bit!
For a systematic training program, check out the RW customized "Smart Coach" training program. Simply input a recent race time and distance, distance you are training for, current mileage and intensity of training. Smart Coach provides a 16-week training plan that incorporates tempo/speedwork runs on alternate weeks, one long run each week, easy runs and X-training or rest days.
What I like about the program is that it gradually builds up your mileage and pace (remember the 10% rule). I have completed two half and three full marathons following the RW training programs.
Wednesday, July 23, 2008
Running Injuries: The 10% Rule
I couldn't help but notice the relatively high incidence of knee pains and other running injuries among friends and on the SGRunners forum.
Not unlike many others, my enthusiasm led to my first injury - a very painful case of plantar fasciitis (PF). I could not even walk. I woke up at night with excruciating pain in my right foot. That episode taught me an important lesson: If I want to run for life, then I have to make it my goal to run injury free (after all I am "old bones").
After some research and through personal experience, I came to marvel at the adaptability of the human body. Put the body to stress, and it responds. Run longer distances, and the body adapts and becomes stronger. The next time round, it will be easier to cover the same distance. What a wonderful body God has given us.
While the cardiovascular system is amazingly adept at adapting, the musculoskeletal system takes more time. Which is why most running injuries affect the musculoskeletal system such as muscles, joints and bones. We need to give time for our muscles and bones to adjust to impact exercises. Then there is the question of age - wear and tear.
With further reading, I discovered the 10% rule. The rule is simply to increase mileage or intensity no more than 10% per week. So if my base mileage is 20km a week, increase mileage no more than 2km next week. This is slow progress especially in our day and age of instant gratification. But the 10% rule begets patience and most importantly, it helps avoid injury.
In addition, I schedule a recovery week every fourth week, where I cut mileage by 20 to 30%, simply to allow the body to be stronger. Interestingly, our bodies become stronger during recovery or rest, not during the run. Recovery is more important than we think. KHW, our deca-ironman tells me that he builds in recovery into all his cycles. There are cycles in his training by day, week, throughout the year and over years as well!
So I constantly remind myself to respect the 10% rule, run slowly downhill and (I don't really need to remind myself) to enjoy the rest days and recovery weeks! :)
Not unlike many others, my enthusiasm led to my first injury - a very painful case of plantar fasciitis (PF). I could not even walk. I woke up at night with excruciating pain in my right foot. That episode taught me an important lesson: If I want to run for life, then I have to make it my goal to run injury free (after all I am "old bones").
After some research and through personal experience, I came to marvel at the adaptability of the human body. Put the body to stress, and it responds. Run longer distances, and the body adapts and becomes stronger. The next time round, it will be easier to cover the same distance. What a wonderful body God has given us.
While the cardiovascular system is amazingly adept at adapting, the musculoskeletal system takes more time. Which is why most running injuries affect the musculoskeletal system such as muscles, joints and bones. We need to give time for our muscles and bones to adjust to impact exercises. Then there is the question of age - wear and tear.
With further reading, I discovered the 10% rule. The rule is simply to increase mileage or intensity no more than 10% per week. So if my base mileage is 20km a week, increase mileage no more than 2km next week. This is slow progress especially in our day and age of instant gratification. But the 10% rule begets patience and most importantly, it helps avoid injury.
In addition, I schedule a recovery week every fourth week, where I cut mileage by 20 to 30%, simply to allow the body to be stronger. Interestingly, our bodies become stronger during recovery or rest, not during the run. Recovery is more important than we think. KHW, our deca-ironman tells me that he builds in recovery into all his cycles. There are cycles in his training by day, week, throughout the year and over years as well!
So I constantly remind myself to respect the 10% rule, run slowly downhill and (I don't really need to remind myself) to enjoy the rest days and recovery weeks! :)
Subscribe to:
Posts (Atom)