Hog wrote:
The 13:35 5k is the best and predicts 28:16 10k and 2:10:24 marathon, but not best to use a track time to predict a road time, so his marathon is still probably the best, and probably because of outstanding economy, which certainly may be the result of lots of repetition training.
Indeed, a 5000m race will be about 15 seconds faster than an equivalent effort 5k road race on a fast flat course.
Prefontaine1991 wrote:
What !? WHo !?
GHIRMAY GHEBRESLASSIE from ERI ?
or maybe woman ?
TIRFI TSEGAYE from ETH?
Kenny Moore
rcjason wrote:
Lesson 3: A larger, stronger heart can pump more blood and oxygen to your muscles.
Your left ventricle is responsible for pumping blood to every inch of your body except your lungs. Your maximum stroke volume (the maximum volume of blood your heart pumps each beat) and your maximum cardiac output (the maximum volume of blood your heart pumps each minute) dictates your body’s ability to deliver oxygen to your muscles and determines your running performance. The bigger your left ventricle, the more blood it can hold; the more blood it can hold, the more blood it can pump with each beat. Make a bigger heart, and you deliver more oxygen to your muscles.
Stay Tuned....
No. Popular mythology. Stroke volume is important, but over rated. The left ventricle grows anyway, as your heart rate declines with age. Slow fat old runners have bigger left ventricles than when they were young skinny and fast. But I don't expect those of you who were wrongly taught to change your opinion on this...……..ever.
Pick your parents carefully, that's the biggest influence on your physiology.
And some genes can be altered with training such as ACE
Some high level Marathoners (not all) that are predominant slow twitch have a very low lactate threshold compared to their competitors. Some of which are behind them.
Since you are so knowledgeable in the lab explain the fact I just presented.
Thanks, yes anything below 5k races I struggle with!
But my question really was do I focus on my strengths in training or my weakness, I've read arguments for both, can't both be right.
seattle dude wrote:
rcjason wrote:
a high VO₂max alone is not enough to be a good runner; it simply gives you access into the club, since a runner cannot be good without a high VO₂max. ..
I mostly agree with the first part, but there are several exceptions to the 2nd part. For example, Frank Shorter (71) and Derek Clayton (69) did not have elite level VO2 max.
What is considered elite level VO2max?
Or, instead of buying the book that Karp is self-promoting, you could get the same information, which most of us already know, by buying what many be consider to be part of the cannon of distance running: Daniels' Running Formula.
First try working on improving your weakness and if that doesn't work, take advantage of your strength and the training that is associated with that.
Or you just hire JS and his great Dancan formula that is built on same principle as Daniels.
Lesson 4: Metabolism is tightly regulated by enzymes and oxygen.
Enzymes are biological catalysts that speed up chemical reactions. The faster chemical reactions occur, the faster you produce energy (ATP) for muscle contraction. Make more enzymes involved in the aerobic and anaerobic metabolic pathways, and you make ATP faster, which enables you to run faster.
Metabolism is also regulated by the availability of oxygen, which determines the metabolic pathway used. If there is adequate oxygen to meet the muscle’s needs, your muscles will rely on aerobic metabolism. Conversely, if there is not adequate oxygen to meet your muscle’s needs, your muscles will rely on anaerobic metabolism, which causes the development of acidosis, causing you to fatigue and slow down.
STAY TUNED....ONLY TWO MORE TIPS LEFT
Lesson 5: The 5x18 workout
This infamous workout was invented by people on this message board that are 10x smarter than me when it comes to marathon training. When completing the 5x18 workout, you should use every last bit of the energy you have leftover to yell "GOBBLE, GOBBLE, MF!!!!", then collapse on the cement. Make sure to post a selfie with that Strava entry, and hit the "correct distance" button to flex even harder. As a matter of fact, just hop on the bike and claim it as a run. Just make sure the bike isn't in the background when you take the selfie!
Stay tuned for more tips!
No physiological lesson, no matter how englightening, could possibly touch the Top 10 Tips for the Marathon. Simply not possible.
Potato-potatto