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Polarized training

1 lurker | 63 watchers
3 Apr
3:33pm, 3 Apr 2017
10772 posts
Chrisull
Here's the killer question - should walking time be counted as part of your training (ie walking for a mile at least kind of thing). If not, why not?

Last December - walking up a hill at average HR was 125.

Today running over a hilly 5 miler at 9.45 pace , my average HR was 129.

Therefore little difference... Big question as it makes a lot of difference to training miles. I walk 2 miles a day with the dog....
J2R
3 Apr
5:56pm, 3 Apr 2017
346 posts
J2R
I posted an answer to this over in the 'Heart rate' thread.
7 Apr
10:16pm, 7 Apr 2017
33312 posts
Hills of Death (HOD)
Finally got my Matt F 80/20 book reading it with interest and nodding away
4 Jun
4:59pm, 4 Jun 2017
11153 posts
Chrisull
Shame this thread is so quiet and canute has not long been seen in these parts....

Anyway still on the 30/30 Billats and still seeing marginal improvements (I *love* Strava's automatic graphing of all matched runs, it is a godsend), so this is the 9th set I've done this year. On the other hand my HR isn't as good on ultra slow runs as it has been, but I'd wager I am actually faster now than I was when my HR was at its all time low on these runs. Still keeping runs strictly polarised.

I observe that the effect of stress is instantly recognisable, the sudden illness and death of my cat made my HR jump and all my running became slower/less motivated and I felt a tiredness as though I was in a super high marathon training period.
4 Jun
5:26pm, 4 Jun 2017
12644 posts
Fenland (Fenners) Runner
Yes, your body and mind are effected by the whole spectrum of daily life. Your running can be going really well but if you get stress from other areas running performance will be down.
J2R
4 Jun
6:03pm, 4 Jun 2017
542 posts
J2R
Chrisull, sorry to hear about your cat. I know how that would effect your system, having gone through that pain not so long ago. Yes, stress is the same in its effect on your system, whether from physical or psychological origins. This is one of the reasons I'm most interested in polarized training, because of the reduced stress on one's central nervous system by keeping most of the training below the fight-or-flight threshold.

As I've mentioned earlier in this thread, I hammered my immune system a couple of years ago by racing hard while not fully recovered from a virus, and I credit a polarized training approach not only with helping me recover my fitness after that, but also my health. 10 days ago I also equalled one of my best ever PB times (in the 5 miler), so it absolutely works as a training method. I first achieved the time 2 years ago, so achieving the same time now is effectively a mark of increased performance.

About This Thread

Polarised training is a form of training that places emphasis on the two extremes of intensity. There is a large amount of low intensity training (comfortably below lactate threshold) and an appreciable minority of high intensity training (above LT).

Polarised training does also include some training near lactate threshold, but the amount of threshold training is modest, in contrast to the relatively high proportion of threshold running that is popular among some recreational runners.

Polarised training is not new. It has been used for many years by many elites and some recreational runners. However, it has attracted great interest in recent years for two reasons.

First, detailed reviews of the training of many elite endurance athletes confirms that they employ a polarised approach (typically 80% low intensity, 10% threshold and 10% high intensity. )

Secondly, several scientific studies have demonstrated that for well trained athletes who have reached a plateau of performance, polarised training produces greater gains in fitness and performance, than other forms of training such as threshold training on the one hand, or high volume, low intensity training on the other.

Much of the this evidence was reviewed by Stephen Seiler in a lecture delivered in Paris in 2013 .
Link (roll over me to see where I go)

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