“Hard-Easy” Training

One of the time-tested principles of running is “Hard and Easy”.

“Hard” means running with much more intensity and more speed. The following are considered as “Hard” workouts for running—interval training on the Oval Track or on a measured distance on the road; tempo runs; hill repeats; and “fartlek” sessions. I would also consider some “cross-training” workouts as “hard” if they are done with much more intensity like lifting of heavier weights; interval workouts in cycling and swimming; and the likes of Crossfit and P90X or its derevatives.

“Easy” means running on a more relaxed and easy pace. Your “30-minute” a day run and LSD/easy run for at least one hour are considered as “easy” workouts. Yoga, Pilates, Stretching, easy and relaxed swimming and cycling, hiking/walking, and rest/sleep are considered as your “easy” workouts.

If your training is to run everyday to prepare a certain event, you don’t have to run the “hard” way everyday. You have to alternate “hard and easy” workouts throughout the week. Let your body rest and recover and you will be stronger on your next workout. If there is pain or soreness on your leg muscles, it’s time to rest and/or take the “easy” workout the following day.

Running the “hard and easy” ways is common sense!

1. “Back To The Slope” simply means “Back To Basics”. After a forced rest & recovery due to a chronic muscle tear on my Peronues muscle for six (6) weeks, I am starting from base training again. This “Back To Slope” thing will be a series of “tips and lessons” for beginners as well as competitive runners.

2. For the 1st week of my training cycle, I was able to run a total of 55 kilometers as seen on the following log of my runs:

14 Dec (Monday)—10K in 1:09+ hours at an average pace of 6:55 mins per km

15 Dec (Tuesday)—6K in 45+ minutes at an average pace of 7:04 mins per km

16 Dec (Wednesday)—8K in 48+ minutes at an average pace of 5:57 mins per km

17 Dec (Thursday)—8K in 1:00+ hours at an average pace of 7:29 mins per km

18 Dec (Friday)—10K in 1:02+ hours at an average pace of 6:13 mins per km

19 Dec (Saturday)—13K in 1:35+ hours at an average pace of 7:27 mins per km

20 Dec (Sunday)—Rest/30-min Active Recovery Run

3. As gleaned from my log workout for this week, I’ve been strictly following the 2nd training principle which I want my readers to know and follow. It is the principle of “hard-easy” method. If the workout intensity is hard for today, the following day’s workout should be easy. By following this principle, the body would be able to rest and recover for the following day’s workout. This is one way of preventing a running-related injury.

4. There will be no road races on Sundays for my base training phase. I am giving a day for my body to rest & recover for the week’s running workouts after doing a 30-minute slow active recovery run (at 7:30-8:00 mpk pace). However, I strictly made more stretching and selected Pilates exercises before and after my daily workouts.

5. The following are the suggested “drills” and stretching/Pilates workouts for core strengthening:

Lunge one foot forward as far as you can and bring the body down while bringing both arms up in the air. Do 10 lunges per foot/leg.

Push-Up (Starting Position & Up Position)

I always try to do 20 repetitions of push-up properly after my workouts. Be sure that your upper arms are aligned with your back when you are on “down” position. Your palms’/hands’ distance should be your shoulders’ width.

Try to keep your feet together and the whole body should form a straight line while doing your repetitions. Inhale as you push your body up and exhale while you put your body down.

Try to hold your body in this position from 30 seconds to one minute while maintaining your regular breathing. You will be surprised what part of the body will be strenghtened!