The actual pitch for the seminar.
STRONG ENDURANCE™ BY PAVEL
The most valuable info is here:
For the last four years StrongFirst has been extensively experimenting with anti-glycolytic protocols and conducting original research advancing AGT into new directions.
We have been very successful with “anti-acid” endurance protocols for kettlebell quick lifts, pull-ups, push-ups, etc. We also have seen a lot of “what the hell effects”—improvements in non-trained events and body composition.
Then we decided to push the envelope and apply AGT to some event that has an exceptionally “acidic” reputation. We chose a popular timed high rep “high intensity” workout. After all, if it worked for judo, why would not it work for this smoker? It did.
Twenty subjects with at least a year of “metcon” experience were assigned to an anti-glycolytic protocol. Twenty matched subjects who served as controls continued their usual race-the-clock and feel-the-burn training. Both groups also did strength training.
Six weeks later the anti-glycolytic group improved 2 ½ times as much as the controls, shaving off 15 seconds off their time versus 6 seconds.
Together with the Khozhurkin's book I think I now have a good idea of of its principles.
Not that different from the Maffetone method: estimated max HR as 180 - age (+/- 5-10 beats per minute) and not exceeding it during easy sessions. In my case max HR is laughable: 180 - 55 = 125/min. It comes back to the same adage: light sessions are not light enough, and because of that our hard sessions are not hard enough either, because we have not recovered from the light "session". I remember reading that Norwegian cross-country skiing coaches are very much against training in the moderate zone; it should be either light runs or super-intense intervals. The ratio being dependent on various factors - athlete's level, degree of fatigue, timing of competition etc.
Another useful link:
Training (mostly) slow to race (kind of) fast
Personally, I found low intensity training extremely beneficial in improving performance. I could see physiological changes in resting heart rate, HRV, sub-maximal HR (and therefore estimated VO2max) and improve performance more in these past 6 months than in the previous 7 years of running. These were not the only changes I implemented, for example in the meantime I’ve also adjusted diet and lost some weight. As some of these changes were simultaneous, determining causality is challenging. However, I believe the biggest changes (increased training volume and cardiorespiratory fitness) are mainly due to this more polarized training, and to finally getting out of the “always moderate” training typical of recreational runners.