While looking for the info on endurance training I came across an interesting article: http://www.irc-club.ru/faq/training_andrew.html I presents yet another way of training for distance running. I am not a coach and cannot argue about the validity of the approach described above as applied to girevoy sport. If anything, it surely looks interesting. It seems that this method can be employed from time to time, especially with lighter bells. Below is the abridged translation of the article by yours truly.
My training
How it began.
It all started from the person who posts under the nickname Luna on the Novosibirsk [runners’] Forum, a.k.a. Alexander Shimko.
It started even earlier. When after rapid progress from unranked and injured runner (October 2004) to healthy runner with 2nd rank (March 2005) the progress slowed down. Or stopped. Or reversed. Something was missing. Searching for solutions ended with the communication with Luna.
What is it about
From the point of view of traditional training system for runners his thoughts seem… crazy. Before, when I come home from studies I would run and.. wouldn’t want anything else. Now though after running I have accumulated (now spent) energy which I want to direct into doing something useful. Let me tell you about my training. First, let’s get through some important definitions.
Minimal Sufficient Rest. (MSR) You did an acceleration, stopped and are now waiting when you are capable of running again. First when thinking about running you feel: “oh, leave me alone!”, then: “Don’t want to, but can if I really have to”, then: “I don’t care”, then:”I can, actually” and finally: “let’s go!” That’s when you should run again.
Subjectively Enough (SE) and Subjectively Not Enough (SN) – when talking about regulation of load. — как речь заходит о регуляции нагрузок, так сразу можно выделить несколько порогов. Just like during rest you can feel stages. Say you started accelerated running: “Going well”. A bit later: “Not bad, I am gonna get going!” Then: “Maybe enough? – No, a bit more!” And then: “Should be enough! – Well, a little more.” And finally: ”Enough, stop. Should have stopped already!” You should stop at the first doubt. When you feel like shouting at the top of your lungs: “I can run forever!!!” and not when you can just exhale: “Oh boy, what have I done…”
Therefore SN means such condition when load is lower than you would like it to be, when the emotional state during training keeps on hitting new highs. And it always feels that the load is not enough. Well, more running should be done in SN state, not SE and rest MSR.
Which way is correct?
Let’s say I want to improve my 10 km from 60 to 30 minutes. I have two ways to do it:
1. Run 10 km in 50 minutes, then in 40 minutes, then 35 and finally 30 minutes
2. Run 500 meters in 1.5 minutes, then 1 km in 3 minutes, then 3 km in 9 minutes, 5 km in 15 minutes and finally 10 km in 30 minutes. The speed of running is always 1 km in 3 minutes.
These principles are shown on the figure above. Y axis is the distance in km, X axis is the speed of running, minutes per kilometer. The traditional way is represented by the blue line on the top of the chart: gradually increasing the speed while running the same distance of 10 km. The red line on the right represents the other way: running at the desired speed while increasing the distance. The curved diagonal seems to be the mixture of the two methods; the heading accompanying it says: "We wanted to do better, but it came out as always..."
The less you deviate from the competition speed the better. The more – within SE boundaries – you run at the competition speed the better. Faster or slower running is not good.
The author touches on the necessity of variety in training. The rest of the article is the author’s ideas on training, motivation and life. Interesting, though not particularly relevant for our purposes.
The end of the article.
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