Hard/Easy

I went to hear Lauren Fleshman (pro runner for Oiselle) speak on Friday night about running. At one point, she talked about how through the many years of running and through many coaches, the same patterns emerge in all good training plans:

hard /easy/ hard/ easy

Training is more effective when runners are allowed ample rest between hard workouts. 

I found an article that helps flesh this model out below: 

Physiological Foundation

The physiological foundation for a "hard/easy" system seems sound. In physiology, the principle of overload tells us that we must provide training stress beyond what we are used to. This stress causes depletion of energy stores and microscopic damage to muscle, connective and other tissues which, as they heal, adapt by growing stronger. This not only takes place in the working muscles, but also in all the bodies parts associated with delivering energy to the muscles. Thus, over time, the muscles can do more work, and the ability to deliver energy to the muscles is enhanced to allow the work to be more intense and to continue for longer periods.

The trick is first, to provide enough but not too much stress, and second, to allow enough recovery to replenish energy stores, heal and adapt. For runners, this recovery period has been shown to be 48 hours or more. This has led many coaches and runners to adopt a hard day/easy day training regimen.

As implemented by specific coaches and runners, hard/easy programs do not strictly just alternate hard and easy days. They are probably better characterized as always balancing "overload", harder than average workouts, against "underload", easier than average workouts in a cycle that allows recovery. A typical marathoner may have 2 or 3 hard days a week, separated by 1 or 2 easy days.

Psychological Foundation

The hard/easy system provides variety, relaxation and focus. Runners learn to focus their energy on the hard days and to look forward to and relax on their easy days. This ability to focus and control energy is one of the most valuable attributes runners have when they race. The variety inherent in the hard/easy system also keeps them from getting bored with their training.

Benefits

Runners who have transitioned from progams where their training was essentially the same each day report the following benefits of the hard/easy system:

• At the same overall weekly mileage, their long run is nearly doubled with the resulting endurance and confidence benefits that enable them to compete in longer events.
• They get more rest and feel fresher all the time.
• They have fewer injuries.
• Their mental approach to their running changes so that they look forward to and relax on their easy days and they focus on the challenge and accomplishment of the hard days.
• They are able to do more training without fatigue, injury or mental burnout.
• Their race times improve.

You might be asking, "what does this have to do with me?"

I was thinking about this on my easy run today and was praying for this kind of "hard/easy" rhythm for you in the coming years of middle and high school. The trick is to have enough but not too much stress and to allow enough recovery times from the hard days to replenish and restore.  So, know that I'm praying for you for this kind of life rhythm for to goal of having fewer injuries and headaches, for better attitudes and perspectives and for a healthier outlook on life in general.