Thresholds & Capacities--Definitions Please (jtupper, Tinman, Joe Rubio, anyone?)

that guy wrote:

To add to the question list:

1. What would be some examples of anaerobic power workouts, and what greater purpose would they serve?

2. On the same note, what about anaerobic capacity?

Anaerobic capacity is the same thing as lactate tolerance, which is the ability to buffer lactate. Workouts that improve this are things like 8X400 or 20X200 at 1500 pace with about 1 minute rest. These are classic 1500 workouts and develop the ability to kick at the end of a race.

Anaerobic power is the ability to sustain a high power (speed). Examples would be 3X400 or 2X800 ata a fast pace with long (8-20 minute) rest. These develop the ability to sustain a fast race pace.

Aerobic threshold pace is a good aerobic pace that doesn't beat you up. It does provide considerably more aerobic endurance benefits than slow running per unit time and it does mix well with other types of workouts that some runners consider as important. You can do your intervals or hill reps yet still do aerobic threshold as support and maintenance. You can use aerobic thrshold pace or a pace faster than that such as marathon pace or half marathon pace as primary workouts too, depending up your aerobic needs.

The notion that their is just slow running and fast running as the means to improving to one's potential is falling by the wayside these days. Long ago runners like Buddy Edelen worked on their aerobic thresholds a lot before they went on to high volume interval workout. Derek Clayton and Ron Clarke ran AT many times per week and it literally changed their careers for the better. I think that people now are realizing that the middle ground of slightly slower than marathon pace to 20k pace is not irrelevant. It can provides improvements too, whether as a primary or secondary workout. Tinman

Tinman,

What is your new email address? I would like to get in touch with you. Thanks.

Cragg:

I was wondering how your running was coming along. Write anytime, buddy. Tinman @

bodiovett@yahoo.com

Aerobic Threshold... wrote:

But Tinman, further up you wrote, "It equals an intensity about 2-3% slower than your marathon race pace."

So is it BOTH?

No, it starts at slightly slower than MP. Regardless, the point really is to train at moderate to somewhat strong aerobic speed often enough to support or develop your performance fitness. You can run at MP if you want to. That will also work your aerobic threshold and push it to be a higher percentage of your max VO2 and elevate it, along with all aerobic paces above it, to a faster speed.

I don't think one has to be fanatical about the whole thing. My point is simple: the middle ground speeds have value to, not just the fast or recovery-slow stuff.

All training must be balanced to be optimally effective. Figure out how to include the key elements and try not to ignore aerobic threshold, just like you should not ignore speed. If you are going to error in omitting something, omit anaerobic conditioning that focus on building lactate really high for extended periods of time. That stuff will tear you down if you don't have the aerobic foundation in your schedule. Done at the right time, when aerobically very fit, and for not too many sessions, it can help you reach your potential, especially in the middle distance events.

Many distance runners should consider limiting high lactate sessions in their schedules, especially if they have not been doing sufficient aerobic conditioning...and I am not saying that runners need to run 120 miles per week to be in good aerobic shape. Even a lot of really good runners can be aerobically fit on 130km per week( about 78 miles, some less). They often include fast continous runs or aerobic fartleks in the schedules regularly. Tinman

Joe Rubio wrote:

I've got a newsletter from the MITCA outlining the Colorado program and they are showing long runs (20% weekly mileage) and mid week long runs (15% weekly mileage) are performed at 85% vVO2max each week, which is moving. It's roughly marathon race pace. Joe

2 longuns at 85% and altitude each week, the injuries aren't suprising at all..

If they do their runs based on sea-level vV02max it's even harder than that and dumb.

Smells like BS to me. It would mean that a guy on a 100mpw is running one 20 mile long run at marathon pace and a 15 mile long run at marathon pace every week... Yeah, right.

I found the newsletter about the Colorado training (September 2004)

The Boulder Experience Camp @ University of Colorado

By: John Shaw Coach, Goodrich High School

The University of Colorado, coached by Mark Wetmore has developed a different approach to training and a new vocabulary to go along with it.

The most important is the AT runs which are defined as aerobic threshold or the pace just under anaerobic metabolism.

A sample weekly micro cycle would be as follows:

Sundays consist of a long run that is 20% of weekly volume (mileage); run at 85% or VO2 max. This is the most important run of the week.

Mondays are basic proficiency maintenance runs, which are aerobic runs with strides to insure that ones neuromuscular system stays active. To

prevent conversion in muscle fiber type from white fast twitch to slow-twitch red fibers. Tuesdays are workout days and the biggest difference in

their program is that the “rest” or off portion is kept steady, both in early season fartlek workouts as well as repeat mile workouts. Wednesdays

are medium distance runs at 15% of weekly volume and run at Sunday’s pace. Thursdays are also BPM like Monday. Fridays are workout days

and are usually longer than Tuesdays but not as fast or shake-out on race weekends. A.T. runs are usually in the morning. Saturdays are race

days or BPM. Sunday runs are the next day in the morning.

The microcycles are weeks & typical mesocycles are multi weeks, which increase in difficulty each cycle. From June 15 to August 15 runners

build to full volume. From August 15 to September 6, aerobic short intervals are included as well as fartleks and A.T. runs From September 6 to

September 20 fartleks have longer on periods on Tuesday runs. Fridays are A.T. runs and long tempo runs. From September 20 to October 20

Anaerobic, long, specifically Tuesday intervals are faster than race pace (fartleks). Fridays are repeat miles; 5-10 seconds faster than race pace.

From October 20 to November 6 anaerobic speed workouts are included. Everything is faster with heavy neuromuscular stimulus. Sunday and

Wednesday are shortened by 20 to 50%.

All of the above work is done at minimum of 5,300 feet. The long runs are done at 9000 feet and can vary over 1000ft during the run. Our clinic

was put on by Jay Johnson, Assistant coach for recruiting & 400/800 runners. I will have copies of the handouts at the cross country clinic if

anyone is interested.

The following is a summary written by one of my runners to give the reader a different perspective:

Fresh Boulder breezes swept through the open windows & along the girl’s sun burnt cheeks as they slept soundly in the

vintage rooms of Cheyenne Arapahoe dormitory. Their first day of camp ahead of them, the girls slept in for the first morning

in months, previous mornings dedicated to training in preparation for this camp and the up coming season. Taking advantage

of the early arrival perk provided by Jay Johnson and the staff coordinating the High Altitude Running Camp, the seven

runners emerged from their rooms, sleepy eyed but wide awake, ready for a quick run before check-in at noon for the local

campers.

For the next five days these young athletes would experience the beauty of running among the mountains as well as the thin

air that comes along with the mile high elevation. Nothing can prepare for training at such a height but every minute, so many

miles away from home, was worth it. Testing their rookie lungs, the girls battled the elevation stride by stride, run by run,

ultimately reaching their full potential while pushing through their final miles on Magnolia Road at 9000 feet. Paired with

countless hills, generously accenting the mountains, the elevation proved to be a road block for the inexperienced team. But

they refused to surrender to excuses, contending with the toughest hills and finishing into the waiting arms of their teammates.

Fear surrendered to these brave hearted runners who would take a piece of Boulder into their hearts where it will stay forever

more.

Change is difficult if you have a program that works but being open to change will make your program more efficient.

Patterning parts of the Buffaloes training, like AT runs or distance, and incorporating new workouts into our training schedule

has proved that change can be good. Believe in your program but believe that improvement is never ending and there will

always be new techniques, or old ones, that are worth giving a try. The most important thing that we will take away from

Boulder is the fact that no matter whom you are or where you are from, you are a runner and no one can take that away from

you. Samantha Minkler, Class of 2006

Editors Note: We hear all about altitude training, and many take their teams to a summer camp, here is an opportunity to do both.

Good thread!