Effects of aging on performance and recovery

[FB1]

do you have written proof?

Come on Hal, he just wrote it! That should be proof enough!!

FB

[johnlvs2run]

[Hal Morgan]

http://en.wikipedia.org/wiki/Long_Slow_Distance

Long Slow Distance
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Long slow distance is a phrase commonly used to describe a training method for running or cycling, sometimes called LSD. It originated from a book of the same name written by runner Joe Henderson written in 1969.

Long Slow Distance is exactly what it sounds like. A typical 5k runner might consider 8 to 10 miles LSD, while a marathoner might run 20 or more miles.

[johnlvs2run]

"Ernst Van Aaken has been my conscience for a long time I'd known about him, quoted and misquoted him for 15 years, but never met him or understood him until 1975. I was a high school senior in 1960 when Track & Field News offered a new publication (Track Technique) -- a technical quarterly filled with training advice. It was to be edited by my absentee coach, Fred Wilt, and he was to introduce me to this Van Aaken from Germany. Prophetically, Van Aaken had the first article in the first issue of Track Technique.

"By 1970, I'd embraced Ernst Van Aaken as my personal guru and was writing about him. I used him to support my LSD ideas, and shut out what I didn't want to hear." -- Joe Henderson, 1976

[johnlvs2run]

After WWII, Ernst Van Aaken moved to the village of Waldniel and began writing about the "pure endurance method".

He had been formulating this pure endurance method since the 1920's, after watching Paavo Nurmi in the Olympic Games.

[johnlvs2run]

Hannes Kolehmainen was the first in the dynasty of outstanding Finnish long distance runners that completely dominated all the Olympic 5000 and 10000 meter races and the world records at those distances to 1948. At the 1912 Stockholm Olympic Games, Kolehmainen won gold medals in the 5000m with a new world record, the 10000m with a new world record, the 8000m cross country race, and the 3000m team event in another world record time.

"In letters written to Nurmi in 1918, Kolehmainen urged Nurmi to vary the speed of his training runs and to include frequent sprints, balanced by" slower jogging and long distance running.

[johnlvs2run]

Ernst Van Aaken

Senior Citizen's Magazine
http://www.seniorcitizensmagazine.com/0 ... age_21.htm

Cool Running.com
http://www.coolrunning.com/forums/Forum ... 0872.shtml

Wikipedia - German
http://de.wikipedia.org/wiki/Ernst_van_Aaken

Van Aaken was called the “father of long slow distance”.

As I stated previously, there were many well known long distance adherents a long time before Van Aaken came around, however he did well to promote it this last century.

[Rockin Roland]

Rockin Roland,

I want to incorporate the "sprint 8" or something very close, into my regimen. Still I want to do LSD work for the stress relief, "zoning out",
"pure joy of movement" aspects.

What are your thoughts about best practices for combining LSD and High Intensity on the erg ?

Thanks.

Eddie

I only use the erg for Interval training and don't recommend using the erg for LSD (unless it's for rehab or weight loss). I find that spending slow lengthy periods on any type of gym equipment terribly boring and difficult for moltivation. There is also the problem of falling into the junk meter trap where too much slow stuff on the erg causes stagnation in aerobic performance.

In a way I like to follow Richard Tonk's (2005 FISA Coach of the year) rowing machine philosophy:

"You can use it for fitness but why go erging if you can go rowing".

I understand that not everyone has the opportunity to row on the water for 12 months of the year like me but I also use other sports such as XC Skiing and Cycling for LSD workouts. They are far more enjoyable and easier to get motivated for than doing LSD on an erg.

Even a few years back when I was exclusively training for Crash Bs on the erg I still only did Intervals and HICE (High intensity continuous exercise pace erging for 5 to 10K at an intensity above my anaerobic threshold). No LSD on the erg.

I recommend doing two days of Interval training per week with one of them being Short Intervals ( eg. two sets of 3 X 500m with 90 sec rests and 5 minutes in between sets.

The other Interval day should be for Long Intervals ( eg. 4 X 2000m @ 85-90% race pace with 5 minute rests). I usually do this racing online on the erg with RowPro which is loads of fun to do.

The above is just my interpretation of the most enjoyable results orientated way to train but I'm sure many others have their own concepts.

[johnlvs2run]

I've never gone erging and don't even know what it is.

[Hal Morgan]

"unless it's for rehab or weight loss"

My aim is true my objective is in sight. I do not race. I am learning however to go a bit faster.

It was in this mornings comics page, Dooesbury,today.
Zonker said to B.D.
"Yeah that's it-
play the wounded, dysfunctional vet card!"

by the way
Good reply JR.

I asked Joe, he confirmed your facts.

[dougsurf]

"You can use it for fitness but why go erging if you can go rowing".

More power to you if you have that option, but to put in the meters for real improvement, most don't have that option. The erg is the most convenient thing I can think of right there in my garage. When I consider what extra time I need to fit in an erg session before my normal morning shower, there are few excuses. On the other hand, driving somewhere, rigging, derigging, arranging a shower elsewhere, etc. makes on the water rowing much easier to rationalize away. I'm not getting negative on rowing, mind you. I am a rower. But when my shedule gets tough, its very easy to drop back to the erg, to make sure my LSD gets done at all.

And as we've seen, there's a huge personal preference factor. I have found pure enjoyment and as much motivation and satisfaction with longer erg pieces, as with short ones. I agree to be on guard against junk meters. LSD should be to near exhaustion also I think, just a different type. But then there are pure "recovery days" which have their perk too. It's just sad that others don't get it, and consider it boring.

If you start with Roland's interval days, and types, and then add to it several times the volume of "honest" LSD, then you're rapidly approaching the Wolverine Plan prescription, and the same general proportion of most credible plans.

- Doug

[johnlvs2run]

Why would you want "long slow distance" to be hard.

You should be able to do it all day and not be exhausted.

On the hand if FCR or FCD were easy then that would be nice.

[Cayenne]

Someone please explain/elaborate on, what is "junk meter trap" re: LSD, etc.

Thanks.

[NavigationHazard]

"Junk meters" is a pejorative attached by some to rowing done at paces much too slow to yield much training benefit. Imagine the stroke of a major-college varsity men's 8 rowing 20k at 4:00/500m pace, trying to pile up the off-season training meters to impress his coach, and you'll get the idea....

[johnlvs2run]

Junk miles or junk meters are one of the most misunderstood concepts about training.

Some imagine it to mean if they do anything at all other than, perhaps, a race then they are doing junk miles. However in this case their junk is in not doing the training that others are completing.

A second definition is doing so many miles that you are too tired to do your regular race paced training sessions. This definition is mostly a myth, as many world class runners keep up their distance prior to, during, and after their sessions so as to make the most of the training effects.

The third definition is the one that is most appropriate and that most people misunderstand and misuse. This is that athletes are not getting the training effects they are aiming for, NOT because they are doing too much distance on their easy days, but because they are not doing enough distance and the distance they do is TOO FAST. If you do the recovery distance too fast then it's not recovery distance at all and this is the real definition of junk miles or rather JUNK PACE, i.e. you are supposedly doing distance for a training effect but, because it is too fast, it leaves you too tired and you end up not developing your recovery and endurance as intended.

A forth definition is that because of running the junk pace, you end up with too much junk in your legs and too tired to do your proper training and recovery.