Healthy Intelligent Training (eBook)

The Proven Principles of Arthur Lydiard

Keith Livingstone (Autor)

eBook Download: PDF | EPUB

2012 | 3. Auflage
280 Seiten
Meyer & Meyer (Verlag)
978-1-84126-700-5 (ISBN)

Infos

Healthy Intelligent Training is for all serious middle distance athletes and coaches. It is based on the proven principles of New Zealand's Arthur Lydiard, the Runner's World 'Coach of the Century', who trained a motley band of neighborhood kids into feared Olympic medalists, and kept on doing it, around the world. These principles have since guided athletes from many nations to world records and Olympic Gold medals. Now you can plan your own campaigns, and understand exactly what you're doing at every step. This book can be used and understood by everyone. A former national-level runner and race winner over track, cross-country, and road in New Zealand and Australia, Dr. Livingstone, a coach and chiropractor, has joined forces with fellow enthusiasts, Olympic-level coaches, and Olympic medalists to provide a simple, logical template for you to plan your own winning programs. You'll be taken through each successive layer of the training pyramid, and understand what type of work fits in at each level leading to peak performance. You will understand the physiology very clearly and simply so that you will know which workouts will help, and which will hinder.

Keith Livingstone is a chiropractor who lives in Bendigo, Australia, with his wife and five children. He grew up right on Arthur Lydiard's doorstep amidst the running boom of the mid 1970s. For over ten years Keith was nationally ranked as a distance runner in both New Zealand and Australia, over track, road, and cross-country, and he won a number of regional and national titles. He knew, raced, or trained with most of the great runners in New Zealand and Australia during the golden era. In 1990 Keith helped his current coaching colleague John Meagher to a debut marathon time of 2 hours 16 minutes, and later to a Melbourne Marathon victory, triathlon titles, and three titles in the World Masters Games. Their HIT Squad currently boasts three nationally ranked senior 1500 m runners.

Inhalt

Cover 1
Contents 6
Acknowledgements 11
Foreword Barry Magee 13
Foreword Lorraine Moller 14
About the Author 15
Introduction - Keith Livingstone 16
Prelude 18
Growing Up with Lydiard 18
How to Use This Book 27
Making Training Specific 28
The Great Secret 29
The Tortoise and the Hare 30
Efficient or Effective? 32
Marathon Edurance for Middle Distance Speed 33
Keep Things as Simple as Possible... but Not Simpler. 34
Part 1 The Training Pyramid 36
Physiology of the Lydiard Training Pyramid 38
Running Physiology Terms 40
Enzymes, Acids And Chemistry 41
Muscles 41
Characteristics of the Three Main Muscle Fiber Types 46
"Heart Rate and Training Zones ""Simplified""" 48
How the Cardiovascular System Changes 52
Training by Heart Rate 53
Establishing Maximal Heart Rate 53
Establishing VO2 Max Heart Rate 54
Establishing Anaerobic Threshold Heart Rate 54
Establishing Your Resting Heart Rate 54
Establishing Your Heart Rate Reserve 54
Establishing Your Training Intensities 55
Heart Rate Monitor Tricks 56
Nic Bideau on Heart Rate 57
Cardiac Drift 58
Training Terms 59
Steady Stuff 59
Aerobic Runs 58
Sub-Threshold Runs 59
Threshold Runs 59
How Lactic Acid Builds Up Exponentially Above Threshold Speed 60
Relating Running Speeds to Threshold Running Speed 61
Relating Running Speeds to VO2 Max Running Speed 62
Fast Stuff 63
VO2 Max Intervals 63
Glycolytic (Lactic) Repetitions 63
Leg-Speed Drills 63
Types of Anaerobic Exercises 64
1. Alactic Exercise 64
2. Glycolytic (or Lactic Exercise) 64
3. VO2 Max Exercise 65
More on VO2 Max 66
"Part 2 ""Complex"" Training Systems" 68
Start with the End in Mind 71
Part 3 The Lydiard System Explained 74
First Things First - Your Training Diary 74
The Lydiard Endurance Base in Detail 76
There's a Time and Place for Everything 78
Flexibility and Individuality 79
Train, Don't Strain 82
Absorb Your Training 83
Rome Wasn't Built in a Day 84
Effort Runs 85
Learn About Your Body 87
Maintain Speed and Technique 87
Consistency with Variety 88
The Long Run: How it Increases Anaerobic Potential! 90
Base Running: Do's and Don't's 92
Part 4 Recovery, Nutrition And Body Therapies 93
Recovery from Long Runs 93
Oiling the Machine 95
Female Athlete Triad 99
Maintaining the Chassis & Electricals
Podiatry 102
Massage Therapies 104
Chiropractic 105
Part 5 Hill Resistance Training Overview 109
Hill Training: Do's and Don't's 112
Hill Training - The Lydiard Way 113
The Three Lydiard Hill Exercises 117
1. Steep Hill Running 117
2. Hill Bounding 118
3. Hill Springing 119
Downhill Striding 121
Wind Sprints 122
A Word of Caution Here 122
More Words of Caution 123
Alternatives 123
Part 6 The "Anaerobic" Training Phase Overview 125
Milk and Vinegar 127
How Gentle Aerobic Running "Restores" 127
Developing the Ability to Tolerate Oxygen Debt 127
What Exactly Is "Fast?" 128
Why Anaerobic Training Isn't Speed Training! 129
A Real Case History Of "Speed Technique" Success 130
The Fundamental Difference Between Middle Distance and Distance Running 130
How Peter Snell Trained for 1.44.3 on Grass in 1962 134
What Was the Physiology Again? 136
First Anaerobic Phase 137
Multiple Long Intervals, Short Recovery, and VO2 Max Time Trials 137
Daniels' Running Formula Tables 141
How to Estimate V Dot Training Paces 143
Creating An Aerobic Profile 145
Why Is VO2 Max Pace Anaerobic? 148
What Should It Feel Like, Then? 150
How Coach Bideau Approaches Interval Work 151
Why Lydiard Would Never Use Short, Hard, Fast Intervals at this Stage 152
The Second Anaerobic Phase 154
Glycolytic Exercise 154
Short Fast Repetitions with Ample Recovery 154
How Lydiard Would Balance Training Here 159
Peaking 160
Part 7 How Different Athletes Use Lydiard Principles 162
How Our "H.I.T. Squad" Trains During Track Season 162
How Other Healthy Youth Squads Train 165
Barry Magee - Auckland, New Zealand 165
Neil MacDonald - Geelong, Victoria 166
How Rod Dixon Started in Athletics 167
Part 8 Exercise Physiology 101, Again! 169
Alactic Exercise 169
Running on Empty 170
Part 9 Strength Training for Athletics 173
Strength Training Terms 184
Part 10 The Times - They Are A Changin' (by Olympian Robbie Johnston) 185
Comparing the Principles Used by John Walker & Hicham El Guerrouj
Part 11 For the Nerds 195
A Review of Recent Research 195
Part 12 Winter Running & Cross-Country Training
Training For Cross Country (with Roger Robinson) 202
A Study in Sausages 202
First Principles 203
Why Run Fast? 203
The Structure of the Sausage 204
Studying the Menu 205
Nutritional Benefits of Sausages 206
The Story of Sausages 206
Sausage Groups: Legalized Cornercutting 208
Sausage Country 208
The Sausage Season 209
Sausages for Beginners 210
Scientific Sausages 210
Winter Sausages in Summary 211
Ten Rules for Racing 212
Part 13 Chris' Corner with Olympic Coach Chris Pilone 213
Drive for Gold - with Olympic 213
Part 14 War Stories & Real Case Histories
How Craig Mottram Came Back from the Dead 217
Kynan 219
Stephen 221
Tony 223
Chris 225
Part 15 NZ Coach Chris Pilone on Easy Days and Overtraining 227
Part 16 More on Overtraining 230
Malcolm: His Intense Training Story 230
Keith's Story: How I Thrived on Aerobic Running 231
You Can Do Too Much of a Good Thing 235
Keith's Classic Mistakes 237
More Crazy Training Stories 238
I Feel Like I Could Have Done it Again! 240
Nic Bideau's Comments 241
Part 17 Getting Your "Headspace" Right 243
Setting Achievable Goals 243
BHAGOs: Big Hairy Goals And Objectives 243
Smart Goals 244
Specific Goals 245
Measurable Goals 246
Achievable Goals 246
Realistic Goals 247
Time Frames 247
No Expectations - No Limitations 250
Part 18 Developing Your Winning Strategies 254
Know When to Run 254
Georgie's Smart Race 255
Never Look Back!! 256
Respect 257
Play Your Best Card 257
Snatching Defeat from the Jaws of Victory 258
One Story for the Road 259
Part 19 Training for Longer Distances 260
5000m & 10000m Training
What Not to Do! 261
Big Hints 262
How to Put it Together 262
Final Preparation Weeks for the Marathon 263
How to Safely Reach Your Target Volume 265
Tapering 267
What's Going on in There? 268
Finally 270
From Barry Magee 270
Bibliography 273
Index 276
Online Resources 281

Textauszug

 

Prelude

Growing Up with Lydiard

As twin boys of six, my brother Colin and I landed in Auckland, New Zealand, after emigrating with our mother from Nairobi, Kenya, where we had been born.

This was January 1965. Our father had to remain in Kenya for quite some time; the political situation had become quite unstable.

Our mother, an experienced secondary school-teacher, secured a good teaching position at Auckland Girls’ Grammar School. This was before the days of equal pay for women. The only decent place my mum could afford was a small flat at 92 Owairaka Avenue, in the suburb of Mt. Albert, Auckland. We were promptly enrolled at Owairaka Primary School. Owairaka Primary School was a little school with its own concrete swimming pool, and several older weatherboard classrooms, with a modern block built in the early ’60s.

On the east side of the road were all the pricey houses on the slopes of Mt. Albert. The dividing line was Richardson Road. Owairaka Primary was on the west side. Around it on three sides were all the “State houses.” Just below the school grounds on the west side was a little park that none of us ventured into; it had State houses backing onto it from three sides, and you’d get a hiding from any one of several gangs who lived down there if you ever went into it. The only safe time was sometimes in summer when they had a version of Little Athletics. The park was called Murray Halberg Park.

Owairaka, meaning “place of Wairaka,” was the Maori name for Mt. Albert. Wairaka was a Maori queen. The hill and its environs were the center of our new little universe, and we’d often be up the “mountain” poking around the pa (village) sites. “Wairaka’s tunnel,” an ancient lava cave escape route to neighboring Mt. Roskill, had its entrance from the downstairs garage of a house in Mt. Royal Ave. We’d visit there when the owners weren’t home. It was a typical carefree “Kiwi” childhood for the time.

The Stoddard Road shops were about 400m from the school. There was a small Four Square grocer’s belonging to a guy named Barry Magee. We bought our groceries there. He had been a very good runner we were told, and on one occasion he had all his medals in the window. (Barry Magee was one of Arthur Lydiard’s first serious pupils; he was bronze medalist in the 1960 Olympic marathon, and he was ranked first in the world in 10,000m in 1961).

We were just little kids, of course, and the world of sport and athletics meant very little to us. Our little Irish neighbour, Mrs. Vesey, who had four children of her own, would dose us up on cod-liver oil after school so that we would grow up “big and strong like Peter Snell.” We heard that this guy was the best runner in the world and would keep our eyes peeled for someone who obviously looked a bit like Superman.

All little boys need a place to explore and have high adventure in. For us, this place was “the creek,” complete with brambles, rusting car bodies, old supermarket trolleys, surprised ducks, frogs and tadpoles. A veritable Disneyland. This creek and green strip also ran straight beside Lydiard’s place, although it was considerably more civilized there, with concrete walls. His home, as the crow flies, was only about 300m from our home in Owairaka Avenue, but across the other side of the creek. We’d often play down there amidst fennel and ferns, oblivious to who lived a few meters away.

After a while we became aware of another guy who was becoming famous for beating the No. 7 trolley bus into the center of town in the mornings; his name was Jeff Julian, and he’d won some big marathon races, including the Fukuoka marathon in Japan. Every day he’d run to and from his work at the Bank of New Zealand in Queen Street, and the bus with all its stops had no hope of matching him over the 6-mile journey.

My mum got another teaching job at Manurewa High School on the other side of Auckland. A boy there was a very good runner who’d won all the schoolboy races. His name was John Walker, and his picture was in the school magazine she brought home. He looked very lanky, with a short haircut.

One day our friend Gavin showed us where Peter Snell lived. It was a very nice-looking house in Allendale Road, on the “rich” side of Mt. Albert. Two stories. We knocked on the door but no one answered.

As the ’60s rolled by, we got used to the sights of wiry runners padding past us each year in the Owairaka Marathon, or training in big packs along the roads. We’d hand out sponges from buckets or point a hose if they wanted. One guy with a barrel chest, who looked more like a tough boxer, had his framed picture in a local library. His name was Bill Baillie. One day we saw him run past our house, just like in the picture! He was the best road runner in the world, and a world-record-holder for 20,000m and one hour.

We didn’t know who this Murray Halberg guy was who had the park named after him. We weren’t sure about him at all because the park wasn’t anywhere to hang around in. Apparently he grew up around there: in Hargest Terrace, which backs onto the park. He must have been pretty tough, anyhow, whoever he was. A little plaque on the building at the park said he was an Empire and Olympic champion and world-record-holder in running. Someone said he had a store in Balmoral or Sandringham, on the other side of the hill.

I went to Wesley Intermediate School when I was 11. This was situated beside a continuation of the same same belt of State housing that my last school was near, and the same creek that ran beside Lydiard’s home. Barry Magee’s daughter Diane was in my class. Her dad was still running in races and winning around Auckland, as were Jeff Julian and Bill Baillie.

The Lovelock Track, named after the 1936 Olympic 1500m champion, was over the fence from our school, in parkland beside the creek.

The track was asphalt and black rubber. This was the headquarters of the world-famous Owairaka Athletic and Harrier Club, which Arthur Lydiard, the best running coach in the world, had founded. His house was on Wainwright Avenue, a hidden dogleg around a few corners from the club. It was a State house like the rest.

Kevin Ryan, one of New Zealand’s toughest distance runners of the 1970s, lived a few streets away, and his parents-in-law had a house backing onto the track. Kevin was coached by Barry Magee. Dick Quax, who was emerging as one of New Zealand’s world champions, lived up the hill somewhere near Summit Drive. In 1970, Quax pushed Kip Keino all the way in the Commonwealth Games 1500m in Edinburgh.

Quax was coached by John Davies, who had been Olympic 1500m bronze medalist in 1964, and Davies had been coached by Lydiard.

Secondary School came and we went to Sacred Heart College on the other side of Auckland; a Catholic day and boarding school. It was a rugby, cricket and music school, famous for producing All Black captains and a group of young rock musicians called Split Enz.

Our first year there was 1972. Each night after getting off the train we would trudge with our heavy bags from Mt. Albert station, up Allendale Road, past Peter Snell’s old place, then up over the hill itself and down again.

That first year we read of Quax being a favorite for the Munich 5,000m. Then Quax was out with stress fractures. A young guy from the South Island surprised everybody by getting bronze in the 1500m. His name was Rod Dixon. The guy who won the 1500m in Munich, Pekka Vasala of Finland, was trained under the Lydiard principles, as was his compatriot Lasse Viren, who won the 5000m and 10000m. Lydiard had earlier spent about 18 months in Finland, coaching the coaches.

Even though we had no particular interest in running yet, it was not unlike growing up in Melbourne and not being aware of AFL football or growing up in Chicago and not being aware of basketball.

1974 came, and with it the amazing Christchurch Commonwealth Games. We watched on TV like the rest of sports-mad New Zealand. Dick Quax missed the Games due to injury. Dick Tayler, coached by Lydiard and Alastair McMurran, won the 10,000m in a fantastic time with a huge kick. New Zealand went wild. John Walker medaled in the 800m and 1500m, nipping under the world record in chasing down Filbert Bayi. Rod Dixon was fourth in 3:33, a phenomenal time itself. Jack Foster got silver with a 2:11 marathon- at age 42! A young girl named Lorraine Moller ran 2:03 to get fifth in the 800m. She was coached by Dick Quax’s coach, John Davies.

This was the start of the second golden era in New Zealand. Tiny New Zealand with its three million people could match any nation on earth. The men’s and women’s teams dominated World Cross Country championships in the mid ‘70s; the “Big Three,” Walker, Dixon and Quax, guaranteed filled stadiums anywhere in Europe. It was a very heady time to grow up for an impressionable teenager just starting to discover some athletic ability.

My brother went to Mt. Albert Grammar School for the art programme in 1974, when we were 15. Peter Snell had gone there and played rugby and tennis, and in the early 1930’s Arthur Lydiard went to the same school. My brother started running and getting into the school athletic team. This was funny because he’d never been interested in sport at all until the Commonwealth Games.

In 1975, Rod Dixon was ranked world number one in 5000m, two years after ranking first in 1500m. In...

Produkt-Details

• Erscheint lt. Verlag: 1.9.2012
• Verlagsort: Aachen
• Sprache: englisch
• Themenwelt: Sachbuch/Ratgeber ► Sport ► Leichtathletik / Turnen
• Schlagworte: Arthur Lydiard • Middle distance training • Running • training plans • Training pyramid
• ISBN-10: 1-84126-700-7 / 1841267007
• ISBN-13: 978-1-84126-700-5 / 9781841267005