fine tuning my training
I have been in the haus that has trained me up for IMAZ 2010, and wildflower HIM 2011. I definitely feel that this is better suited to me than what I was doing before. However, I think that I might need to start tweaking my running & possibly biking workouts. When I was training for IMAZ I had a short period of time where my wheels (legs) fell off due to a bike/pedals fitting issue. When I trained for wildflower, I adjusted my training to include hills, at the expense of less of the z3-4 on the flat. I was supremely happy with the way that wildflower went. However, my next two HIMs are on the flat, and I am noticing that I am starting to feel my little wheel wobbling again. I honestly think that my body doesn't do so hot with the amount of speedy we do on the flat in terms of running. I'd like to consider alternatives so that I can still push myself in my training, but not get to this point I am at now where I am a little worrried. I know coach P has mentioned that there is a fine line between highly trained and over trained, and right now I feel that I am standing right on top of that line. Should I maybe work in some hills anyway to switch things up? I just wanted to open it up to others for ideas & brainstorming... Thanks so much for listening!!
Comments
julia:
running fast on a flat course has a lot to do with technique and leg turnover or leg speed. occasional training on flat terrain or track can be used to develop this skill set. however, running hills is especially important in developing strong lower leg/ankle structures, which will help in sustainability of the technique and leg turnover on the flats. also, hills are high yield in that you go slow, with less impact, but exertion is high.
i almost always run hills, except one day is pure speed on the track. on the hills, for training, i alternate between getting up fast and spinning up. when i hit flats in between the hills, i pick it up and practice leg turnover again.
also, by the way, almost all my runs are on trails, which also protect from impact and develop strong lower limb structures, since the terrain is always changing. you go about 30 seconds per mile slower on trails, so don't get discouraged with that.
hills for the bike also always helps, but make sure to practice enough in aero to know what watts you are able to produce from the aero position on flats.
gh
oops! i noticed i repeated myself
. got interrupted at work mid composition and then just re-started without reading.
anyway, of course, training on flat works too, but ok to incorporate hills as needed.
gh
Sometimes a different training stress is what your body needs to keep it fresh. I also train a lot on trails like Gilberto. I meet my wife on the trails with her horse. She will ride the horse while I run. There are some wonderful trails inland in So Cal. I live in Murrieta (Riverside County near the San Diego county border) and within a 20 minute drive I can run uphill on trails for 4 to 10 miles. Off road running will stress your ankles and lower legs in different ways than the roads. I also run in trail shoes for a better grip. They are much heavier but when you switch to your road shoes they fell like feathers. I usually run based on PRE and HR. Pace is all over the place because of the terrain. Sometimes the grades are so steep that there is not a lot of difference from walking or running. But is does build up your hip flexors.
With that said, if your body is starting to suffer the symptoms of over-training then I would error on the side of standing down and letting your body recover. If you are irritable, trouble sleeping, lethargic etc. those are the classic signs of over training.The thing about long distance or any endurance training is finding out what your body is capable of doing. Sometimes it is a physical let down, sometimes mental. Realize that there is a window that you can maintain peak fitness. As the Greeks used to say "Know Thyself".
ok!! Will take it easy as to not fall onto the other side of the line. I am glad that I am not out in right field with the hills approach. I am looking forward to the adjustment. Thanks so much for the thoughts!!