Due to my ongoing battle with Plantar Fasciitis I have embraced my beloved Elliptigo of late and added this ‘weapon of mass destruction’ to my running armory. The plan is to commute to and from work as well as run lunchtimes to aim for 15 hours a week exercise time. That should break down into around 7 hours on the GO and 8 hours running. The GO time is non impact so allows me to crank up the hours without the risk in injury. The 15 hours target is due to Tim Don  ( https://www.timdon.com/ ) who managed to achieve this while training for Kona with a broken neck wearing a halo drilled into his head ! My logic is if Tim, a world record Ironman holder,  can train 15 hours a week with a broken neck then I , an ageing runner with Plantar Fasciitis,  should be able to replicate that. ( https://www.runbkrun.com/2018/10/13/when-cross-training-takes-more-time-than-running/ ) Tim successfully returned to Kona a year after breaking his neck and ran well under 9 hours for the Ironman. Inspiring !

So far I have managed to maintain my cross training and running targets but must admit to feeling fatigued daily and I’m hoping this is just the phase I need to go through to build the ‘engine’ that will power me to a successful 2019 and beyond. Not sure how much ‘beyond’ I have in me as I’ll be 52 next February and even with the best intentions I realise my time near the front of the pack is limited and eventually I will be dragged, kicking and screaming, back to the chasing pack. Of course there are a few more years , I hope, of running sub3 for the marathon and protecting my 27 in-a-row current sub3 streak. It would be nice to nudge that close to 50 before I eventually succumb to Father time, we’ll see.

The whole point of this cross training program is to allow me to build my engine now for 2019 and not waste this time. I understand that PF has limited my training, and that is an understatement, but like Tim Don I have found a way to keep moving forward and adapting to my injuries. Of course a mild case of PF is not a broken neck but myself and Tim have both felt the devastation of injury and the fear of slowing down. Tim was 39 when he broke his neck after setting a world record for the Ironman, hitting forty we all realise he is going to struggle to maintain that intensity long term and his , like mine, time in the sun, at the front of the pack, globally in his case, is limited. This is why he chose the halo compared to  less painful option which would have probably killed off his triathlon career, certainly at his level. He considered the three months of pain a small price to pay for the future glory of still being at the top of his game. Personally if someone offered me the same choice I would take it , three months of intense PF pain but with the caveat that after three months the PF is fixed and you can continue on. Currently PF has been hanging around for 5 months and still I cannot run on my beloved asphalt, it’s better but not 100% yet.

This is why the Elliptigo has become so important to me, that and my Kings Park trail runs. Between the two of them these exercises allow me to ‘scratch‘ my daily exercise itch and , I hope, still maintain my running fitness. In-fact I hope that my three times a day exercise regime may even allow me to return even stronger and fitter than before I was so cruelly cut down at the Australian Masters in April. How I regretted that event that may have earned me 8 gold medals (4 State and 4 National) but destroyed my 2018. Not only did it decimate my racing calendar,  worse than that it made me totally reliant on trail and grass running which, socially,  just about made a running leper. I’ve never spent so much time running alone. No more Sunday long runs with the boys and , worse than that, no post-long run pancakes  or waffles.. ! This is another curse of being injured, you miss your time with your friends because most dedicated runners over time lose any friends who don’t run. It’s hard to balance training with social events and I’ve mentioned many time No1 Wife has created a whole social life for herself without me. I’m the stay at home baby sitter while she goes out with her friends , who I’m assuming are similar middle aged Wife’s with Husbands who prefer the couch to the bar. Actually I should take more of an interest because she did mention the other night she was out with the pool cleaner and we haven’t got a pool ? Only joking , current Wife does have a good group of lonely Wife’s who together cobble together a good social life while leaving me to watch Netflix films on all sorts of sport and the kids of course.?

Right, after digressing yet again for most of this post the point is two fold. First, make cross training a part of your training program  and second always keep looking forward. Ok 2018 is a write off for me but I’ve reset the goals and am determined to make 2019 a special year to make up for the disappointment of this year. The Elliptigo will help me clock the hours training without risking an injury because half the training hours will be on non-impact equipment, while still aiding my running as the GO is as close to running as you can get, IMO. (Now the Bionic has stopped selling due to the company folding.) I’m hoping these extra 6-8 hours a week on top of around 100k of running will build the aerobic engine enough that by early March next year I can start to add pace, the classic Lydiard training program. I’m about half way through the initial ‘Conditioning‘ phase. I’ll then start to move up the pyramid which should stand me in with a good chance of going sub 4 hours finish time at the 6 Inch Ultra in December, assuming I don’t get lost for a fourth time ! ( http://www.6inchtrailmarathon.com Any trail runner reading this in Perth or Australia, you need to enter this event quickly, it’ll sell out soon.)

Lydiard Basics

The principles of sound training that Lydiard developed in 1960s––based on experimenting on himself and a small group of local New Zealand runners––have stood the test of time as the scientific studies have caught up to validate his approach. Many of the principles that are part of the Lydiard system are found in coaching and training systems in use today, and nearly every successful athletics coach or athlete consciously or unconsciously emulates Lydiard’s training system by laying an endurance base and making use of periodization for peak performance.

Initially, this culminated in sending Murray Halberg, Peter Snell and Barry Magee to the medalist’s podium at the 1960 Summer Olympics in Rome. Subsequently, too many runners to mention have used Arthur Lydiard’s approach to achieve an impressive array of Olympic medals and race wins throughout the world.

Lydiard based training is based on five critical principles:

1. Conditioning – At the start of any Lydiard training cycle, there is a long phase of aerobic running to build endurance and lay the base for a strong performance on race day.
2. Response Regulated Adaptation – Trying to run at training paces that are not aligned to your current fitness level is not a recipe for success. Lydiard plans adjust your effort levels based on how you are responding to training stimulus to optimize your fitness improvement.
3. Feeling Based Training – Learning to accurately interpret the language of your physiology allows the runner to stretch the training envelope while avoiding the perils of overtraining.
4. Sequential Development – Unlike many running plans that seek to develop multiple facets of running fitness at the same time, Lydiard training is based on a philosophy of developing the building blocks needed for a good race day performance individually over a longer training cycle to allow optimal fitness development.
5. Peaking – The later phases of Lydiard training are designed to guide and sharpen the runner to a point where they are in peak condition on race day in an excellent position to run the best race possible.

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The Lydiard Training Pyramid

A typical Lydiard plan includes five distinct training phases over (ideally) 24 weeks.

While it is a longer training cycle than what you may be used to, the length of the cycle allows the safe development of running fitness as each phase builds on the previous one. The individual runs are not significantly different from what you might find in another training approach; it is the overall structure and flow of the plan that sets Lydiard apart.

Aerobic Base Building – a period of aerobic runs (run by overall time, not mileage) at a variety of paces to develop stamina and a base of conditioning.

Hills – Develops the leg power and flexibility that will be needed to support faster running while continuing to develop the aerobic base.

Anaerobic Development – Adds faster running (tempos and intervals) to prepare the runner to be able to handle race pace.

Integration – Race distance specific tuning and sharpening including shorter distance time trials.

Taper – Final preparation for race day.

Time to pay the Piper? … no way baby, plenty of time left in the BK running machine…look out 2019.

After watching the Run Nation 2018 short film ( https://runnationfilmfestival.com/#home-section ) on the World Champion Triathlete Tim Don I have made a conscious effort to try and hit 15 hours exercise a week. The reason behind my target was Tim had been knocked off his bike on Hawaii a few days before the Kona Ironman. He woke in hospital with a broken neck but decided to go with a halo type contraption screwed into his head to aid recovery quicker, rather than lying in bed to heal for many months. ( https://www.on-running.com/en-au/athletes/tim-don ) What inspired me was even with a halo to aid his broken neck he still training for 15 hours a week while preparing to run the Boston Marathon only six months after the accident. He was hoping for a good sub-3 time which he achieved on only limited training, in his words, of 15 hours a week. In the end he ran a sub 2:50 marathon in atrocious  conditions.  I thought if a man with a broken back, albeit a World Champion, can train for 15 hours a week then there is no excuse I shouldn’t be able to match him.

While cycling in Kona as part of his final preparations, Tim was hit by a truck. The collision was serious. Scans revealed Tim had broken his neck. It was the end of Tim’s hopes of competing at the World Championships, but thankfully not the end of Tim.

The epitome of a fighter, Tim’s thoughts quickly turned to recovery. Among several options for treating his injury, only one would offer Tim even a chance at competing with the best again: a halo.

Despite its angelic name, the halo resembles something from a torture chamber. A circular metal framework, the halo was fixed directly into Tim’s skull and supported on his shoulders. Two days after the crash, Tim was back home in Boulder, Colorado, with the halo holding his head in place for healing and a long and painful road ahead.

The following four months tested even an Ironman like Tim to his very limits, mentally and physically. When the halo was removed in at the start of 2018, it marked the end of the first chapter of Tim’s recovery and the start of his rehabilitation.

The steely determination that Tim showed since returning to consciousness after the crash now shifted to rebuilding himself as an Ironman. Less than half a year after he broke his neck, Tim was already in the gym with his sights on big goals. Remarkably, on April 16, almost exactly six months after the accident, Tim took on the 2018 Boston Marathon. Despite driving rain and temperatures close to freezing, Tim finished in 2 hours, 49 minutes and 42 seconds, just five minutes more than the marathon leg of his world-record-setting Ironman race in Florianopolis, Brazil in May 2017.

On July 29, 2018, Tim was back on an elite Ironman start line in Hamburg, Germany. A ninth-place finish marked an incredible achievement but was not enough to secure a return to Kona. Undeterred, Tim made another bid for qualification just three weeks later at Ironman Denmark in Copenhagen. Unfortunately, the race didn’t go to plan. After a strong start, Tim was forced to retire. Just as he was accepting that a return to the World Championships would have to wait, news came that one of the qualifiers had dropped out. Ranked just outside the qualification places, Tim would take his spot. The Man with the Halo is heading back to Kona. Check back for updates as Tim heads to Hawaii with unfinished business to settle. The Ironman World Championships takes place October 13, 2018.

 

Unfortunately with my old friend Plantar Fasciitis still hanging around I knew I’d need to find some cross training exercise to help me meet my 15 hours a week target. So with the aid of the Elliptigo ( http://www.elliptigo.com ) I set about achieving my goal with gusto. As you can see from my Strava details below ( http://www.strava.com ) I have managed to hit my magical 15 hours exercise only once in the last few months, and this is without a broken neck. Maybe the Halo makes exercising easier ? Note: the last sentence was humour at its worst and I do not recommend anyone going out and breaking their neck , putting on a halo on the possibility it may aid future exercise regimes ! The extra hours spent exercising has been challenging but i certainly feel stronger now that when I started this 6 weeks ago. The rides to work on the GO are still hard work and, combined with a lunch time run, I am certainly sleeping well at night. I can feel my body adapting to the extra hours and looking forward to 2019 I’m excited for what I might be able to achieve.

Of course this year has been written off from a competing stand point and this will be brought home again next weekend when I miss Rottnest , a marathon I have historically done quite well at. Five top five placings and two second places probably makes Rottnest my best marathon from a position only view point. Not my fastest due to the terrain and heat but definitely one of the hardest and this makes the playing field a little more level when you’re racing younger, fitter and faster marathon runners. As Rottnest is a four lap course on the last lap mental strength comes to the fore and you can sometimes find yourselves passing runners that normally you wouldn’t see for dust. If any Perth runners are reading this post and feel they are ready to tackle a marathon next Sunday I’d go book a ferry ticket and get over there, if not this year I’ll  see you next year for sure, need to win that race one day and at 52 , in 2019, I’ll be the perfect age ?

I seemed to have digressed again, it’s a curse you know. So back to cross training and how it can help you as a runner. If I tried to run for 15 hours a week I think I would be a physical wreck. I would normally average around 12 hours a week when I’m hitting multiple double days and around the 130-150k a week. This was my training in 2016 and early 2017 and I did achieve some great times but eventually injury came calling. With hindsight, so easy to type this two words, I should have cut the mileage early in 2017 and spent more time on the GO when I felt the onset of Plantar Fasciitis, there were early warning signs I ignored. This has come back to bite me big time with the biggest injury of my career. Lesson learned I hope and I will be making the GO a continued part of my exercise artillery. Of course the GO is not for everyone but , I hate to say this, a bike may be an alternative or joining a gym and just spending time on general aerobic exercise or body pump type classes, high intensity low impact. The only caveat to high mileage weeks is there is always the ability to achieve these if you drop the pace and run on ‘forgiving surfaces‘ i.e. trails or sand. I have running friends on Strava who run over 20 hours a week without getting injured but always run most of these kilometres on trails or at a very relaxed pace. If you add pace and asphalt to mileage you end up injured, trust me on this.

The GO enables me to get the running feeling without the high impact of running and also helps me avoid wearing lycra, which at my age is a very good thing for all concerned ! With the commute to work I have been able to hit 160k a week on the GO and that’s 7-8 hours I’d normally spend on the train idling my life away on my iPhone with the rest of the carriage. By commuting to work I am out-there living the life in the real world not through a 6″ high resolution phone screen. It really is a win-win situation, I even get to save a few dollars a day on the train ride, I’m sort of a professional commuter albeit a very poorly paid one. It also helps me find exercise time I can justify to No1 Wife and many Daughters as it doesn’t impact our family time , although I will admit to scuttling off to bed before my 10 year old these days due to being so tired after my three times a day exercise regime, a small price to pay I think ?

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