Wednesday, 30 January 2013

Whats on tap

Moving towards the Ottawa marathon, its two and some days three quality workouts per day.  The workouts will be kept short to maintain quality with one too two workouts per week focusing on extending that quality to reflex marathon specific training.

An oldie but a goodie!




Thursday, 24 January 2013

Dialling things in

After a solid build of strength based training, I am just about ready to go Cam Levins style again with training and have decided on the following events on the run side.

  • Comox half marathon
  • Vancouver half marathon
  • Ottawa marathon
This is going to be fun!

Friday, 11 January 2013

Volume training

Through progression, adding new elements and adapting ideas from the strength community to run training I have started applying ideas presented on Charles Poliquin's blog. After extensive reading of his methods and seeing how his ideas line up with where I am right now, I am slowly applying some of his ideas to my training and diet. 

Some of the following ideas, in quotes, are a few key areas I am adapting to my training, and will look to add more as training progresses and if we see good adaptation. If it does not work, than we will adjust further.

German volume training

"In a nutshell, GVT targets a specific group of motor units and exposes them to an extensive volume of repeated efforts; specifically, 10 sets of a single exercise. The body adapts to such extraordinary stress by hypertrophying those muscle fibers."

"the goal of GVT is to complete 10 sets of 10 reps with the same weight for each exercise."

I decided to add this idea as ten sets of ten reps to failure seems to relate better to endurance training than 3 to 5 sets of 1 to 3 reps and is a great way to prepare for the heavier lifting just before an event.

Advanced german volume training

"Another major difference in this GVT program is the number of repetitions per set, which do not exceed 5. Due to the increased neurological efficiency of advanced trainees, 10 reps would result in the average intensity level being too low to produce the desired training effect."

I use this concept, increasing weight and dropping to 5 rep and then 3 rep strength as a race nears and then resume 10 rep strength post race.

Training frequency
"And one of the key differences is that the Bulgarians would often train as much as five times a day, allowing them to train at a much higher intensity. The concept was that testosterone peaks about 15 minutes into a workout, and remains at that level for about 30 minutes – which they believe is the optimal time period for training. After 45 minutes, take a break."

I have used this concept with good success, tapering the workouts as a race or time trial effort approaches. At this point have only tried two 45min workouts per day but am looking to try three on days when I am not at the shop.

Diet
"When people ask me for the best single dietary tip for optimal leanness, energy and sustained mental focus, I invariably tell them to try the rotating meat and nuts breakfast. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time.  What you eat for breakfast sets up your entire neurotransmitter production for the day."

Have been using this strategy for a few weeks with great success, highly recommend. 

And there we have it, a few ideas.