Jeg ved jeg har mit originale Lydiard træningsprogram som Arthur lavede mod topform i 1986, og jeg skal nok finde det en dag og indsætte det her.
Mit første træningsprogram. Lavet af Bent K Larson og Lydiard inspireret.
For at være helt ærlig, så ærgrer det mig vildt meget at min ”Løb med Lydiard” er blevet væk. Jeg har utvivltsom lånt den ud og glemt at få den tilbage. Jeg har nemlig fra jeg begyndte at løbe været inspireret af den gamle mestertræner.
”Løb med Lydiard” er den klassiske lærebog for løbere om mellem og langdistanceløb. Arthur Lydiard var den allerførste der inspirerede til joggingbølgen. I Auckland New Zealand kom alle typer mennesker til hans fællestræninger og historierne om alle disse mennesker der løb nåede snart USA og inspirerede forskellige mennesker der til at starte løbehold op. Arthur Lydiard var selv løber og eksperimenterede med sit eget løb, og da han samtidigt trænede løbere fandt han modellen som vi i dag kalder ”Lydiard træning”. Betegnende er det at en af verdens allerbedste 800m-1500m løber gennem tiderne Peter Snell trænede efter Lydiardmetoden og lavede resultater på græsbaner, som meget få løbere den dag i dag kan løbe på kunststofbaner. Den moderne version af bogen er ”Healthy Intelligent Training: the Proven Principles of Arthur Lydiard” .
De allerførste træningsprogrammer jeg fik var lavet af Bent K. Larsson, en af 1970 ernes allerbedste Danske maraton løbere. Han havde set mig løbe, og syntes det kunne være sjovt at lave et program til mig, og det var sådan noget med at løbe sådan ca 150 km om ugen. Jeg fik forklaret noget med en fra New Zealand, og da mit løbeidol var John Walker fra NZ så var det bare at snørre løbeskoene og af sted. Jeg ville jo slå Tom B. Hansens danske rekord på 1500m og hvis der skulle løbes 150 km om ugen så fint med mig.
Min næste træner var Niels Nygaard der dengang selv var 1500m løber. Han interesserede sig rigtigt meget for træning og syntes at sådan en som mig skulle have et specielt program. Niels brugte mere tid på at forklare, og fortælle om ham Arthur fra New Zealand der havde trænet olympiske mestre som Peter Snell og Pekka Vasala. Så nu skulle jeg lave bakkespring og windsprint og 200 m intervaller. Jeg købte Arthurs bog og klippede udklip fra BT med resultater og historier om John Walker.
Arthur Lydiard inddeler løbesæsonnen i perioder. 1. periode er grundtræningsperioden. Her gælder det om at løbe så mange kilometer som muligt i et varieret tempo. 2. periode er bakketræningsperioden på 4 – 6 uger. Ved hjælp af bakkeløb, bakke spring og løbespring op af bakke trænes et effektivt ankelafsæt og der oparbejdes stærke lår og baller. For at kunne omsætte styrken til fart laves på mellemdagene ”legspeed” der er løb med hurtige skridt nedaf en let skrånende bakke. 3. periode er Intervaltræningsperioden. 4 – 6 uger med mange gentagelser. Typisk er det 20*200 m eller 15* 400m og 5 * 1000m. Her skærpes iltoptagelsen og der trænes at løbe med meget mælkesyre i kroppen. 4. periode er tempotilpasning. Også den er 4 – 6 uger. Her gælder det om gradvist at vænne kroppen til at løbe i specifik konkurrencetempo. Er målet at løbe 1500m på 4 minutter trænes f. eks 4 * 400m løbet på 64 sec med lang pause. Testløb f.eks for 4 minutters 1500m eren løbes test 1200 m på 3.12 minutter. 5, periode er ”bliv frisk” perioden. Der trænes ikke meget og kroppen bliver helt frisk.
Så var Arthur i Danmark, og der var en træningssamling i Skive. Jeg var ikke rigtigt inde i DAF varmen, så jeg var ikke inviteret. Men jeg ville med, så jeg fik Hedens formand til at ringe til Johannes Kudahl der var formand for Skive AM dengang. Jow Niels Kim måtte da godt komme med, men det kostede kr. 500 at betale ved ankomsten. Dem ville min mor godt betale for at slippe af med mig en weekend, og hun kørte mig endda den lange vej fra Grindsted til Skive en tidlig lørdag morgen.
Det blev en oplevelse jeg aldrig glemmer. Mange af Danmarks bedste løbere var der. Henning Brandt, Henrik Lynggaard og så Loa Olafsson og Skives bedste løbere. Vi løb bla. en 20 km tur, Arthur var forrest, og der var ikke rigtigt nogen der turde løbe forbi den lille mand. Jeg syntes det gik for langsomt, så jeg løb lidt op på siden af ham for at få mere fart på. Det gav nogle vilde diskutioner i gruppen om at det var asocialt at løbe stærkt. Men noget af gode ved Arthur var at han var god til at rose. Og da vi efter løbet lå i græsset og hørte på Arthur og skulle se Loa træne, lagde han hånden på mit 16 årige hoved og spurgte om jeg ville løbe med, for jeg var en god løber – WOW. Om aftenen var der foredrag hvor Arthur forklarede om træningen og om at det var godt at drikke én øl, og spise honning.
Arthur Lydiards ”marathontræningsperiode” er som navnet antyder baseret på at løbe lange distancer. Arthur anbefaler at løbe 160 km/ugen og det er vigtigt at variere distancerne over ugen og tempoet. Det er vigtigt for at udvikle udholdenhed og kapilærnet at der er én lang og én meget lang tur. Desuden skal der være 2 kortere ture der løbes i høj hastighed. Her trænes primært iltoptagelse og specifik løbeøkonomi. Så det er altså ikke bare meningen at løbe ”langt og langsomt” (altså er det ikke asocialt at løbe stærkt).
En del år efter boede jeg hos Arthur i New Zealand. Jeg løb 200 km om ugen, og Nytårsaftens dag ville han se mig løbe nogle løbeøvelser. Det var de samme som vi lavede i Skive, men jeg tror han blev noget skuffet over hvad jeg kunne lave – jeg tror han undrede sig over hvordan jeg havde kunnet komme i en VM 1500 semifinale. Jeg var jo sådan set noget trænet i bund. Men løbeskoling og løbestil var en vigtig ting i Arthurs programmer. Lydiard lavede også en løbeaftale for mig til Nytårsmorgen. Kl 6 om morgenen stod han bøjet over min seng og sagde at det var tredie gang han vækkede mig og at jeg ikke ville blive en god løber hvis jeg ikke kom op nu. Jeg blev kørt ud til en NZ bedste maratonløbere og vi løb 35 km i nogle bjerge.
Det var vigtigt for Lydiard at hans løbere løb med en effektiv løbestil. Bakketræningen var vigtig for afsæt, og legspeed vigtig for benskifte. Men i intervaltræningsperioderne indgår løbeskoling som en vigtig del af træningen. Høje knæ, hælspark, ”løb” højt og vindsprints er en del af opvarmning og træning på mellemdage.
På billedet herunder ses Arthur, Johannes Kudahl og jeg. Mig godtnok med benet i gips efter at have fået hakket noget af en hæl. Jeg tror det er fra august 1985. jeg løb marathon, ½ maraton, Eløb og maraton fra sidst i september til oktober, og sæsonen efter løb jeg 3.36,01 på 1500m.
Da jeg skulle forberede mig til EM på 1500m havde jeg i 2 uger i starten af juli løbet 200 km/uge sammen med maratonløberen John Skovbjerg, og jeg havde planlagt 2 uger med banetræning inden jeg skulle lave formtop ved EM. Jeg tænkte at det ville blive et ret taktisk EM, så jeg ville træne temposkift. Jeg løb 4*800m hvor jeg varierede tempoet på hver 200m (32 – 28 – 32 – 28/ 32 – 28 – 28 – 32/28 -32 – 28 – 32 og 32-32-28-28). Da jeg løb den 3. så jeg at der på tilskuerpladserne sad en interesseret tilskuer. Da jeg kom forbi så jeg at det var Arthur. Jeg skyndte mig at løbe den 4 af 800m erne og skyndte mig op til Lydiard. Han var selvfølgeligt interesseret i min træning og planer, og op af tasken kom papir og blyant, og i løbet af kort tid havde han planlagt min træning frem til EM. Jeg spurgte om det virkeligt kunne passe om jeg skulle træne så lidt, og han mindede mig om at jeg havde lavet rigeligt træning og at det nu galdt om at blive specifik på 1500m og ”Sharpen UP”.
Gennem hele intervaltræning og tilpasningsperioden er det vigtigt at bibeholde den gode aerobe form. Dvs at de lange ture skal løbes og der er lange afjogninger efter træning og konkurrence. Man bliver ikke langsom af at løbe langt. Det var meget vigtigt for Lydiard at træningen var specifik i forberedelsesfasen. At kroppen vænner sig til at løbe netop i det tempo der skal til i konkurrencer. Og det var vigtigt at løberen er klar over at når træningen var lavet flittigt skal kroppen have tid til at hvile. Restitution er vigtigt efter alt træning, men specielt er det vigtigt at løberen ved konkurrencesituationer er helt frisk og skarp. Så når man har været flittig med træningen i en lang periode skal man lave næsten ingen træning lige op til konkurrencen.
Og ja Arthur Lydiard havde ret – 2 uger efter satte jeg Nordisk Rekord på 1500m og et par uger efter løb jeg mig sikkert i finalen ved EM og var i spidsen af EM finalen da der manglede 250 m. Arthur Lydiard opfandt joggingbølgen, han trænede nogle af verdens bedste løbere og han var fantastisk til at lære fra sig og inspirere og motivere så vi almindelige løbere kan få noget ud af vores træning.
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