I gotta tell you folks, this has been great reading the past few digests! I
am really enjoying the contributions regarding conditioning, optimum body
fat - I'm actually saving whole digests for later reading... very good stuff!
The above is of particular interest because I started conditioning ME for a
June Marathon 2 months ago. I'm using Jeff Galloways running and marathon
books, and Jeff echos what Tom is telling us. This initial and most lengthy
phase of conditioning is to build up endurance, snd consists of progressively
longer distances done at a moderate pace with minimal changes in altitude.
The second phase is hillwork to build up strength, and is again done at a
moderate pace with rest periods (interval training), and finally the Speedwork
/ anaerobic phase, which is the relatively small tip of the pyramid.
The most interesting thing that Jeff discusses for human distance work
(Marathons and Ultra runs) is taking regular 1 minute "breaks" when running.
Completion condition and times both improve significantly when theses short
walk/shuffle breaks are taken regularly, starting early in the race. For
example, 8 minutes into a run and every 8 to 10 minutes afterwards, take a
1 minute fast walk/shuffle/glide pace change; I guess this rests the running
muscles and allows for a level of cardio recovery.
I was coached to train for a consistant trot/canter pace during a ride,
but my personal experience using "breaks" is causing me to question this.
My run completion times are just as good if not better, and I feel *very*
fresh at the end of my 8 to 10 mile runs, compared to the "used up" feeling
I am accustomed to. I almost feel like I didn't get a good workout and better
put in a few extra miles! My conditioning is progressing much faster than
I would have ever expected it to. A little over two months from no miles
and lousy aerobic shape to 30+ miles a week, lifting weights and 30 pounds
lost... I have to believe that it's taking breaks that is allowing my body
to develop at this rate. I haven't had any injuries, and generally feel great.
I'm going to try it this spring when I start conditiong my horses.
Linda
Gilroy, California
P.S. - Regarding low heart rates, Karen, I'm like your 1st horse, and have
to run like hell to get my heartrate even up to the 40% target range for my
age group - 120bpm... I am screaming! To try and get my rate into the anerobic
range I'd have to run 5 mph up a 10 to 15% incline for at least .5 mile...
I'd die in the process! I suspect that I can't run my body according to all
of the rules. My horse Kadance is like this too. Tiny horse, but it takes
extreme work to get his rate over 150bpm. May have something to do with
relative heart size.