When: Saturday 22nd September
Where: Meet at Captain Burke Park
Time: 6am - 7:30am
What: If you have been following the Beach to Brother trainin program, 1.5hr long run.
If not, still a 1.5hr long run.
From this start loction we can run over the Storey Bridge to get some last hill trining in, out to New Farm Park and include a couple of Ivory Lane laps. This Lane is at a 12.5% incline, so not quite the 15% we will expect at Beach to Brother, but pretty close and good to get an idea of what we are in for.
Matt L will be there at 6am.
Renae will be going for a run at 7:30am if anyone can't get out of bed in time for the 6am.
Cost: $2 for refreshments after
Followed by breakfast and coffee of course.
Coop's Corner
Riddle me this… Riddle me that…
Intervals, long runs, hills, threshold, fartlek not to
mention easy runs or recovery days. How do you fit it all in a week? Answering
this question requires double runs (2 runs a day) and weekly mileage that
exceeds 100 km a week. Now I have some friends (crazy people) that do this week
in week out with ease. But that isn’t most of us. So let’s look at how you can
achieve some variety in your running, reap the success, and still have a
balance that enables you to live a life without running shoes on!
One approach that has become popular of late is the 80/20
approach to running. This way of running says that 80% of you weekly running
should be at sub maximal/aerobic level. This level builds base fitness as well
as being a safe zone that is less likely to cause injury. 20% is dedicated to
running that is anaerobic #lactic acid! Using this method of training requires
you to have a really good understanding of your body, your pace, and your
perceived effort. A tempo run (that is aerobic) can quickly turn into anaerobic
if you don’t watch it.
Another approach is simple. When you run, you run hard. This
approach was successful for a lot of Australian runners in the 60s and 70s. But
can lead to burn out and injury!!
An article I read in R4YL magazine a few months ago really
hit a cord with me. This coach also uses an 80/20 philosophy when coaching his
athletes, but his parameters are not about effort. Instead he says 80% of your
training each week should be consistent and predictable #breadandbutter. The
other 20% is dedicated to doing something different, some variety so you don’t
get bored with the same weekly timetable. This brings me to the answer to the
riddle.
I am basing this on a runner who does 4 runs a week. Your
long run, interval work and an easy run are your bread and butter. These are
done every week. This leaves one run left to rotate around, swapping between
threshold runs, fartlek or hill reps and varying it over 3 week cycle. Call
these your power balls!!! If you do 5 runs a week, then add in another easy run
of a different distance or pick up another of the power balls. IMPORTANT NOTE –
If you are in race week then something has to give. Try moving you long run
into the week (but maybe not as long as usual) and your race will be your power
ball!!
Do up a timetable and have a play around.
Until next time….
Yours in blue and white.
Coops
Happy Running
BRS Coaches
