Restoration in Long Distance Running Part 2
refer back to the second diagram in this article showing the yearly training cycle, when you get to the preparation phase a few weeks before your competitive period of peak form, your training schedule deliberately does not allow you to have complete restoration between intensive training sessions. Why is this? This is because the incomplete restoration increases the functional capacity of the circulatory system, thus helping to bring you into peak form.
What happens at this stage in your annual preparation is that you run with your pulse rate between 180-190 beats/min for 20 to 30 minutes, so into anaerobic conditions (see articles on MaxVO2). However, there are some golden rules you must observe with this type of training:
1. You must be completely healthy, feeling good and generally running well.
2. Incomplete restoration should not last for more than 2 – 3 days.
3. After incomplete restoration has been used, all means should be used for full restoration.
4. Cardiac-medical control in this period is even more crucial than in any other period of the year i.e. measuring your pulse and blood pressure.
Post questions: What means can you use to ensure full restoration? To what extent is training for long distance running a hobby, a profession, and/or a lifestyle?
Conclusions
After looking at skeletal-muscular in part 1, this article has examined restoration of the cardio-respiratory system, and so you should be able to answer the following questions:
1 Why you need to take and record those two key physiological indicators regular – the pulse and blood pressure.
2. Why you need a lot of the best restorative therapy in your raining schedule steady cross country running at 150 beats per minute.
3 You should have memorised that your pulse should fall to below 100 beats per minute within 1 minute of finishing your cross country run, or to below 120 beats per minute within 1 minute of finishing a speed session.
4 Why your resting pulse in the morning should be falling as the months go by, and why alarm bells should ring if it rises.
5. What levels of blood pressure are acceptable, and which spell danger.
6. How to adjust your training schedule to accommodate more restoration, or more easy days, so that you do not destroy yourself, but build running ability.
7. How to do this if you are ill, and why you need to watch those colds.
8. Why you need such things as an extra hour of sleep
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