Since I started running kinda sorta seriously again in 2009,
periodization has followed a different pattern. I usually have a goal race in
mind. That race provides the focus to keep me motivated for training. After that
race is over, I take a little time to chill, but then I ramp up again.
But, unlike when I was in high school, these races have not
fit into neat biannual patterns. And I haven’t been as good about resting in
the off season. After my first 50 in
2010, and after my 100-milers in 2011 and 2012, I struggled with injuries for
months after the races when I started ramping up again. I don’t think I rested
as much as I should have, and it set me back months. In fact, it’s entirely
likely that the injury that dogged me at Leadville was an injury that I
initially got two weeks after finishing Pinhoti.
I just tried to add on the training on top of training. And
it didn’t work.
I was recently blown away to learn that Alberto Salazar insists
that his big guns (Galen Rupp, Mo Farah) take two weeks off, following by two
weeks of jogging, twice a year. That’s one full month of rest and one full
month of jogging each year. Two guys who
are absolutely setting the world on fire with their running start from nearly
from scratch twice a year. Hum.
Biannual rest periods. Peak twice a year. Just like high
school kids do.
Most ultra folks value consistency, and for good reason.
Getting better at long-distance running (or really, much of anything) requires
consistent effort over the course of many years. But I think most ultra-runners
I know follow an 11-month season where a fall race is the culmination of an
enormous training block that goes on forever. And, like me, they don’t take as
much time off as they should after that big race.
Part of me thinks that these kinds of runners (like me)
could stand to gain from consistency in periodization in their training, and
not just consistent running.
Well said.
ReplyDeleteBut that limits the number of 300 mile months you can brag about! Solid stuff and makes me feel better for taking a few weeks off after Moab.
ReplyDeleteI'm doing much closer to half that these days. Either way, you guys should invite me to tag along on one of your easy days.
DeleteYeah, I don't know, I go downhill pretty fast when I stop running. Or rather, I gain weight and lose cardio fitness quickly. The few times I've tried tapering before races or rested for more than a few days after, I've usually regretted it. Besides that, not running is no fun ;)
ReplyDeleteI think there's definitely a fine line between giving yourself time to recover and letting your fitness go to shit. I also agree that not running is not fun (once upon a time, I had a 500-day running streak), but I think it helps you sustain long term.
DeleteHave you tried x-training in your rest periods at all?
The summer before last I did a fair amount of bike riding. After riding the Triple Bypass, and the MTN bike rides for Leadman, I decided it really isn't the sport for me. Other than some bike riding and the occasional push/pull up, I've never really done much x-training. Other than helping with weight control, it seems like the benefits of x-training, as with stretching, are debatable for ultra running. That said, I plan on doing a lot of riding as part of my daily commute this year.
ReplyDeleteWhen I was injured last winter, I had some success x-training. I didn't really run at all from November to March last year, and was able to maintain fitness by biking, rowing, and swimming 60 minutes, six times a week. I think the key is getting your heart rate into the MAF zone (140-150), which is kind of hard to do when biking on flat stuff. I did it on a stationary bike in the gym, which was tedious as hell, but effective.
ReplyDelete