More running questions

[karlmak]

I suspect the first question will be answered when the new DVD comes out , but (1)how do you guage when you are right to go the next level in your running, and further, how do you sophisticate running?

In my own training I have made my running more mission/task specific by adding load carrying equipment, and wearing boots, and have included agility drills wearing same, but does this count as being more "sophisticated"?

(2)How do you incrementally sophisticate running?

Am currently preparing for our tactical teams pre-selection fitness test which involves among other things running an obstacle course with mission specific tests incorporated, ie dummy drags, running with ram, climbing, leaping etc.

I have a number of programmes which periodise the training for such a test. They traditionally go something like this : long continuous running for the first phase, then 1/2 mile intervals becoming 1/4 mile sprints towards the end of the macrocycle. These are trained simultaneuously with agility drills, plyometrics, and strength training.

(3)My question is whether some form of density cycle would be more efficient. For example, using the distance of the test or the required time to complete the course in, add 10% and then double this figure. Then divide this into smaller intervals, say 40. As you're able to complete the required reps with the required RPE, RT & RD, progress to the next step.

The first choice starts at low intensity, and gradually increases to a number of reps of the required intensity and distance. The density cycle starts at the required intensity and in small incremental steps increases the distance whilst reducing the rest period, hence making it more "dense".

The first choice appears to predominently train the aerobic system, gradually training at a higher % of VO2 Max. The second predominently trains the anaerobic systems, ie phospate and glycolysis systems (Correct me if I'm wrong please)and hence is more task specific.

Any suggestions, answers, thoughts examples would be welcome.

Thanks.

[rhi]

im almost positive this will answer almost none of your questions, just relaying some help from my own experiences as a competitive trail ultrarunner. in my own training i'll take a specific part of a race, ie a downhill, i'll go to a few of my favorite spots and walk the downhill, looking for the best path to get down as quickly as possible, and i'll walk the uphills, then i start into a slow run. I might not take the same path as i did when i was walking because the decisions are coming quicker. until eventually i progress into a full run down a rocky, root filled run, boosting my confidence on my downhills, and training a huge part of what will be a long grueling race, alot of time is made up in the downhills so i focus alot of training on this portion. I guess its sort of a like a progressional/incremental sophistication, but i too am struggling with a few of the same questions you have, so im anxiously awaiting the answers, and the new running DVD!!! Thank you RMAX for directly addressing my sport!!! I love it!