Key #1 - Aerobic Ambition

In my opinion the absolute most important component to becoming a solid runner is Aerobic capacity. A runners aerobic capacity comes from running miles, and LOTS of them. However the pace is important as well. I see too many runners doing the LSD Runs...Long Slow Distance. I agree with this when you are a new runner but there should be a plan to progress. If you look at the "easy" pace of elite calibre runners such as Ryan Hall or Geb you will see that their easy runs are around 6:30-7:00 mins/mile. In my opinion any competitive athlete who wishes to acheive their success should simply look at what hte big boys are doing and strive to acheive it...I don't mean copy it certainly because every runner is differnt but there will most definitely be a similarity in certain aspects of the training. I think one of the most important type of paced run that a runner can utilize is the marathon pace workout. This slightly up tempo run should not take too much out of you but will certianly stress your system more so than the typical LSD.

Another important aspect is the amoutn of miles...I think this is dependent on time of year and the point you are at in your schedule. If you have started higher intensity runs such as threshold runs and VO2 max workouts then typically this will mean reducing your mileage so that you don't risk overtraining.

Last winter I trained at a volume of 80 miles per week with two key workouts per week...a fast finish long run (Mixed tempo) and a long interval workout or hill workout to build strength. I kept my average pace of my slower runs at around 7:15-7:30 mins per mile. This season I plan to increase the pace of my easy runs to around 6:45-7:00 mins per mile. This will mean reducing my mileage at hte beginning but after a couple weeks, provided my body is responding well to the training, I should be able to increase my mileage using the classic 10% rule.

What are your thoughts on this? Any followers yet?!! I can't wait to chat with the first one.

Where to Start

Well for my first post I guess I should start by saying a little about myself and why I am creating this blog. I am a runner from the province of Newfoundland, Canada who is pationate about all things running...tempo runs, speedwork, long runs, neuromuscular workouts, hill training, etc. etc. In particular I enjoy talking about running. I normally talk my wife to complete boredom about running which is the root of this blog. I would like to use this blog as an outlet to discuss training with you the reader. Together hopefully we can figure out what kinds of training work for you and what works for me.

My first quesion for you the reader is this..."What are the top 5 ingredients/attributes to creating an elite level distance runner?" Tell me what you think they are and let's see if we can figure out the nessesary foundation to improving you and me as runners.

Looking forward to hearing from you!!!