i totally agree with you, its the same that you said about Carlos Lopes or how Lydiard prepared his athletes for big competition or what Marius Bakken wrote, before a competition(period) its better to reduce anaerobic intervals or at least dont do very demanding sessions.
Anaerobic capacity isnt lost that quickly.
Racer1,
I understood what you ment. I was just playing with the word "OLD".
You can get a very good lactate meter called, "Lactate Pro LT 1500". It is made in Japan and cost not more than ca. 500 usd. It is very simple to use and you can trust the values. We have tested it during different conditions; winter conditions with snow and - 30 C, altitude about 5000 m.a.s.l., heavy rain, and during very warm summer conditions. If you really want you maximize your training - get one soon.
Correct, it's me.
parsec sports timing in boulder sells them for around $400.I saw one yesterday.The strips cost around $40-50.303-444-6778
random man wrote:
Why don't you enter the debate Frank, Im sure you got as much knowledge as Renato and Antonio. Since you don't coach Marius anymore can you tell us about his training in detail? Im specially interested in the training he did 98-99 when he took the big jump and ran 13.22.
Frank?
Firstly let me say that is an honor to be able to ask 3 very experienced and successful international coaches questions on one thread. It appears that despite all its flaws and nonsense, Letsrun still has something to offer.
I have one question for each coach and I apologize if they have been already answered here or somewhere else.
Antonio: during his base training phase (endurance build-up), what did Rui average for miles per week?
Frank: do you think that Marius under-raced in his preparation for the Olympics? I don't know of any other athletes that purposely, when healthy, raced so sparingly in preparation for the ultimate race of one's career: the Olympics. Please let me know your thoughts
Renato: Nicholas Kemboi ran 26:30 last year, almost beating Geb who was at his almost peak performance. That performance certainly came somewhat out of the blue. It raised some eyebrows. And now, once again, he has reverted to his previous form: unable to run one 13:15, let alone two back-to-back like he did in that one race vs Geb. What is your explanation for his ONE breakthrough race, and now again somewhat mediocre performances? ( and I am not insinuating drugs as many have, BUT....it certainly is unusual for an athlete to have one performance be so superior to previous and subsequent performances. )
Sir Lance-alot wrote:
Antonio: during his base training phase (endurance build-up), what did Rui average for miles per week?
Sir Lancelot (from the middle age Knights of the Round Table. Ther´s also a portuguese knight in that table - Palmeirim !)
Concern to Rui Silva that´s a very, very simple answer.
40min easy run in the morning and 40min once again in the evening. No more no less ! The pace that´s from 3:40 by kilo to 4:00 (more frenquent) to 4:20 when he feels tired and he want to recover.
Then if that´s an specific workout session (reps/intervals, LT runs or hills or so) out of pure aerobic routine, Rui do 30min as warmup and 10min as cooldown in the same paces above. That workouts they are done mainly in the morning (AM), then in the evening here he goes again for a relaxed 40min (PM). When he do evening workouts the 40min aerobic run that´s in the morning - but he never misses that.
In sundays weekends, it depends, but usually he do 40min-60min Am and rest in the evening. No longrun for 2 hours, nithing that style. Since Rui he is a good performer in the specifics, and never misses that specific ones and since he have natural "speed" explosion without the need to train too much aerobic speed, his coach thinks that he needs to preserve that natural talent quality and not run too much long runs - to train in that single direction - long stuff training. A 1500m or a 3000m are no more than 3min something and 7minutes something of hard run.
Rui Silva coach wants to preserve Rui speed, because he is still young - according our portuguese age patterns - to move up to longer distances. But as you know this years he did a single experience that he did 13:19. That´s promising.
He lacks mileage to run a sub 13:10 or a sub 13:00, but i think that he do the potencialç to get there in the future.
Thus in that build up phase 40min - no more no less. We portuguese we have a joke about that so well known among us - the 40min aerobic session.
We say "that´s that 40min that takes you to the top class".
Let´s say that we portuguese we don´t pay no special concern to that obsessive need to put mileage volume in our schedules - we call them "addicted to mileage".
Those are always interest in skip the specifics or that the specifics pay, or to "sacrifice the specifics" to volume mileage.
We don´t design no schedule confined to a previous mileage volume we need to come. For us the mileage volume that´s a CONSEQUENCE of all training stuff - quality and volume - NOT a TARGET IN ITSELF. WE don´t say: this week i need to put 100miles in my training programme. No sir. We just train daily what´s defined and in the end of the that week we summ the miles and we see the weekly total volume.
Our first priority that´s to be able do specifics. We think that´s the future - or the present - of the training improvement and performance progress that are the runners that are able to do more specifics - with recover in that between.
So your asking what? YES it's the drugs! No wait it's the NEW training, hahahah, that he won't explain, No wait it's the 2.06 ratio he speaks of. NK underperformed last year at 5KM or he was doped to the gills before that 10KM. There is no way a man runs 13:01 & 26:30 full out. More like 12:42 & 26:30. You beat around the bush too much for my taste, come out with your question dude. I wish JK, JtupperDan, tinman would voice an opinion shortly this is making me sick just reading it & watching all of you folks lick it up, sick...sad. Please these guys are drug whores!
Sir Lance-alot wrote:
Renato: Nicholas Kemboi ran 26:30 last year, almost beating Geb who was at his almost peak performance. That performance certainly came somewhat out of the blue. It raised some eyebrows. And now, once again, he has reverted to his previous form: unable to run one 13:15, let alone two back-to-back like he did in that one race vs Geb. What is your explanation for his ONE breakthrough race, and now again somewhat mediocre performances? ( and I am not insinuating drugs as many have, BUT....it certainly is unusual for an athlete to have one performance be so superior to previous and subsequent performances. )
...in layman's language, what is lactate threshold?
SonNative - I have the same question. I think that many throw around the term without really understanding what it means. More so than a definition I would like to know how I can use the knowledge and measure it without expensive equiptment or blood samples.
strategery wrote:
SonNative - I have the same question. I think that many throw around the term without really understanding what it means. More so than a definition I would like to know how I can use the knowledge and measure it without expensive equiptment or blood samples.
I'll give it a shot. Instead of the word "lactate" insert a specific amount of time. For instance "I ran at my 40minute threshold(meaning a pace you could hold for 40 minutes with very near an all-out effort) for 10 minutes then 2 minutes a step below, then 10 minutes at 40mt again." When someone gives advice ask them to give a working definition of how long they think one can run at Lactate Threshold to find out a number you can have as a guide in your head. OK, does that make sense?
SonNative wrote: - you wrote...
...in layman's language, what is lactate threshold?
SonNative -
A definition by the masters and authors of the early research:
LT or AnT "...corresponds to a workload intensity above which the rate of lactate production exceeds lactate clearance.(Beneke et al, 1996; Hartmann and Mader 1994, Heck 1985).
Dr. Ed. Coyle, one of my favorite sports scientists:
"LT is set (by him and his lab) as being one millimole above the baseline level." That means that a sprinter may have a baseline value of 7 mmols, a mid-distance runner at 5 or 6 mmols, and long distance runner at 2-4 mmols, it depends upon fiber type, training, and whether one has sufficient carbs in their body. The majority of runners have an LT in the 3-6 mmol range, but it really doesn't matter. It is a personal thing.
In laymans terms, it is a workload, speed,or intensity that corresponds to the the highest stable blood lactate you can sustain in your body.
What does it mean? A runner who can train their body to clear away lactate (a fatigue-causing byproduct of glycoltic meatbolism) is going to run faster. Also, a runner who does not build lactate up in the first place is going to be able to run faster in races.
How do you do this? 1)Run around the LT, which means somewher in the 10 to 20k pace range for most runners. 2) Improve running economy, which means teach your body to run along at faster speed using the same effort or the same speed with reduced effort.
What effects LT? Lack of stored sugar (called glycogen)(negative result). Lack of endurance/stamina training (negative result). Too much volume of anaerobic - lactic-acide, high speed training (negative results). Changes in the ability to burn fat as an energy source (positive result if you can burn more fat than before at the same speed). Insufficient electrolytes in a runner's body (negative result). Anxiety (negative result). Altitude/elevation (decrease the speed at which LT occurs, if you run at higher elevations). Dehydration , etc.
Tinman
You may find some of the main guidelines about Marius' training on his home page. You may also read about how you can use the Lactate meter for tests during training and laboratory conditions.
Basically he trained more aerobic training near his own lactate threshold. Nothing more or less!
Of course, I can take part in the debate, but I really like to know which equipment they are using to measure their lactate during tests and training, before I give my comments. However, I think their ideas are quite much in line with my own philosopy.
Racer1 wrote:
kub wrote:Hi!
Can anybody(renato, racer1,tinman?) recomend me some Threshold-workouts for my training in oktober, november dec. etch???
This winter I`m going to have 2-3 "low" Lactate Threshold session(lactat level 1-3mmol) and one medimum Lactate Threshold session Lactat level 5-7 each week!
So I would be glad to hear anybodys opinion on workouts?
Thanks:)
I`m a 8.40 steepler my self!
kub
My apologies, I just saw this post.
I always recommend reading this article from John Kellogg about threshold training:
"Training in the zone which influences the lactate threshold(LT) is perhaps the single most important sort of hard training a distance runner can do, although it does not by itself cover every base. The key speed involved with this fast aerobic running is often called lactate threshold velocity (LTV). This is roughly the speed which can be maintained for one hour if the pace is even throughout. Hovering at or just below this speed will bring the blood lactate level up to about 4.0 mM/L, while the heart rate will generally rise to near 85% of the way from its resting value to its max value. Breathing frequency at this pace will normally be 5-6 steps per exhalation. If a breath is required every 4 steps, the pace is probably too fast, and a slightly tight, uncomfortable feeling may shortly ensue.
The critical zone in which to run to improve LTV is between 95% and 105% of LTV. For example, if LTV is 5:00 per mile, 95% of this speed would be 5:15.7 pace and 105% would be 4:45.7 pace. Training within this range has several purposes.
Continuous running at LTV for 18-22 min. once or twice per week will raise the LT over time, while running at slightly slower speeds (95%-96% of LTV) for about an hour will have an impact on running economy. 95% of LTV will put the HR at about 80% of its range and will induce a blood lactate level of about 3.5 mM/L. The world's best marathoners can often run at this pace for the full marathon distance, with blood lactate levels at 3.5 mM/L for near 20 miles (a small oxygen deficit is meted out over the last 4-6 miles of the race). Most runners can manage no better than 93%-94% of LTV for their marathon race pace.
Serious runners may have trouble holding back to the correct speeds for workouts such as these and might be tempted to turn the runs into time trials. Time trials and races are important, too, but they are too stressful to use year-round as training devices such as these threshold workouts are meant to be. It's important to stay within the most effective zone to improve LTV and economy. Many elite runners (particularly Kenyans) have developed the ability to approach (but not reach) the lactate threshold in training almost every day, but this is done by feel and not by timing the runs. While runners with less experience should limit their efforts at a near-LTV to 2-4 workouts per week, running by feel and not by time is the ideal way to use threhold (or "high-end" aerobic) training, even during repetition running. The Conversion Chart gives the predicted LTV based on current race times, but it’s wise not to be a slave to such numbers, because (as mentioned in the 'Continuous Easy Runs' page) coming very close to the threshold too often or exceeding it on a regular basis can be ruinous.
Lactate threshold training also indirectly affects VO2max and reinforces preferential muscle fiber recruitment if the speed is increased near the end of the workout. This principle of working two critical speeds (in this case LTV and vVO2max) is one of the most important, yet least practiced, procedures of training. It is vital to negative split everything when running all hard workouts except pure sprint work. A "negative split" refers to running the last section of the workout the fastest. Runs at slower than LTV are considered moderate and need not be done with negative splits.
Performing the bulk of a workout at faster than LTV (e.g., 105%) should be reserved for repetition running; otherwise, lactate levels will rise too quickly to have enough running time to be effective. Repetition running can be used at any speed within the LT training zone, but it must employ extremely short rest periods to be of use. These rest periods can be as short as one-third or even one-sixth of the run periods for the particular workout being performed (e.g., 3 min. runs at LTV with 30 secs. rests).
Remember to warm up well (at least 12 min. of jogging plus a few buildups/strides is suggested), and do a sufficient cool-down jog and post-workout stretching in conjunction with any faster-paced workout effort.
Examples of Lactate Threshold Workouts
Continuous run of 26-32 minutes with the first 5-7 min. at 10-15 seconds/mile slower than LTV, the next 18-22 min. at exactly LTV, and the last 2.5-3 min. smoothly accelerated from 95% of VO2max speed down to 105% of VO2max speed.
Suppose Dave is a good collegiate runner with a 14:20 5,000 PR and a 30:00 10,000 best. A 14:20 5,000 time predicts a LTV of 5:02 mile pace and a VO2max pace of 4:30 per mile. Dave would thus probably benefit most from a LT workout beginning at roughly 5:10-5:15 pace for a mile, 5:02 pace for 18-22 min. (4 miles would take 20:08), then about 0.6 miles at an average speed of 4:30 mile pace (allowing the first min. of that last segment to squeeze the pace down). The total distance covered would be about 5.6 miles, give or take a bit, with a total time of around 28 min. (average pace of 5:00), plus or minus a few minutes if Dave decided to go longer or shorter in the middle.
Since Dave could theoretically run 5:02 pace for an hour, he could obviously run harder during those middle 18-22 min., but the effect on his aerobic development would not be any better. In this case, going harder would only mean getting an anaerobic workout which would require more recovery time and which might actually undermine full aerobic development. Remember, economy is promoted through a steady VO2, which can be controlled perceptually by keeping the effort aerobic, the breathing pattern consistent, and the heart rate constant. Heart rates during the time spent at LTV should stay below 85% effort. If Dave's resting pulse is 40 and his maximum is 200, his range is 160. 85% of 160 is 136, so by staying below 40 + 136 = 176 beats/min., Dave would be running within 85% of his maximum effort. A little higher pulse near the end of the workout is acceptable.
These LT workouts are not time trials and the reins should be kept on the pace until the very end. Notice, however, that two critical speeds (95%-105% of LT pace and 95%-105% of VO2max pace) are being attained. This ensures that correct neurological feedback is achieved by recruiting more ST fibers early and more FT fibers later.
It is best to run all LT workouts in racing flats in order to develop ankle power and flexibility. This not only improves running performance, it also reduces the risk of injury. Heavy training flats restrict the full range of motion of the ankle, and performing every single continuous run in "trainers" is a prescription for injury.
Continuous run of 60-70 min. at 95%-96% of LTV with only a minor increase in tempo during the last few minutes.
This duration at this pace is comparable in intensity of effort to a run of 18-22 min. at LTV. It is therefore not as hard a workout as the continuous run described in the previous section, since additional running at a faster pace is performed in that shorter effort. Both workouts require similar recovery times, however. This is due to impact stress and the fact that the longer run expends more calories and requires more carbohydrate reloading. Heart rates should hover around 80%-82% of maximum effort.
This slower, longer tempo run was employed by the late Kiyoshi Nakamura in his coaching of 2:08:27 marathoner Toshihiko Seko, and it is still used as a staple workout in the training of Japanese marathoners. Statistical evidence (and experience) has shown that running at 95.2% of LTV for 65 min. provides the optimum training effect for improving both LTV and running economy. Elite runners generally run at 93% to 95% of LTV for a marathon race, so this 60-70 min. effort also provides a good pace workout without excessive impact stress and without risking glycogen depletion.
Collegiate runner Dave, with a 10,000 PR of 30:00 and a LT pace of 5:02 per mile, would run at 5:15-5:18 pace for a 60-70 min. tempo outing, and might get as far as 13.3 miles in 70 min. (the Japanese marathoners often go 20,000 meters, or 12.43 miles, in around 61-62 min.). Since Dave has a resting heart rate of 40 and a max of 200, 82% of his max effort would result in a pulse of 171. By keeping his heart rate around 170 or slightly under, he will derive the desired benefit from this particular workout.
Dave's 30:00 10K PR is equivalent to a 2:21:44 marathon, which requires a 5:24.3 mile pace, so by running a few secs./mile faster than this, Dave is also developing efficiency at the rhythm needed for the marathon in case he wants to contest this distance.
2 x 15-18 min. at LTV (no variation in pace during either run)/5-7 minutes easy jog between runs.
This workout is a slightly harder effort than either of the previous two LT workouts, especially if the maximum run length of 18 min. is used on both reps (2 x 15 min. is normally used by runners with less base mileage or less experience). No attempt should be made to pick up the pace at the end of either rep, although the entire second run can be done faster than the first if the first seems excessively easy. This workout allows more time spent at LTV than would be prudent to spend in any continuous effort (without the 5-7 min. rest) short of a time trial. The 5-7 min. recovery jog period gives the time to clear any accumulated lactate and lets the neuromuscular system relax briefly.
For 30:00 10K runner Dave, 2 runs of 3.5 miles each at a 5:02 pace provides the optimum effect directed toward improving his LTV. Each 3.5-mile segment would require about 17:38 at Dave's LTV.
This type of workout is also excellent for improving economy (owing to the overall time spent at LT pace), provided the pace remains even throughout both runs and never exceeds LTV. Going faster than LTV for 18 min. twice would probably become too strenuous to affect running economy.
It is usually a good policy to add 4-6 buildups during the post-workout cool-down period in order to recruit FT fibers. This ensures that FT fibers will be mobilized after ST ones are fatigued from the workout. The purpose is to influence correct sequential fiber recruitment, which is one of the most essential components of fast-paced running.
10-15 x 3 min. runs at LTV (first 1-2 reps slightly slower, last 2-3 gradually faster)/30-35 secs. rest periods between.
This workout provides 30-45 min. of running at LT speed, which would probably be too close to a time trial effort to maintain efficiency were it not for the rest periods. Notice how short the rest periods are in comparison to the run periods. This type of workout is sometimes referred to as being of high density. It is crucial to stay within the pace guidelines on high density sessions, since going too fast with very little rest would adversely affect relaxation and economy.
Dave, our college distance runner with PRs of 14:20 and 30:00, has a LT pace of 5:02 per mile. Dave would cover 950 meters in 2:58 at his LT pace (75 secs. per 400), so he could run the indicated workout on a track, then shuffle the remaining 50 meters to the next half-lap line before starting his next rep. This workout could also obviously be performed away from the track, either on a measured course or by effort. As usual, it's best to start slower and finish faster. So Dave could begin with 77 second 400s, warming up a little, and finish with 73 pace or even faster. The middle 2/3 of the reps should be done right at LT speed in order to promote efficiency.
Ronaldo DaCosta (2:06:05 marathoner) has reportedly run 15 x 1,000 meters at 3:00 each with 30 secs. rest periods. This is actually about 1 second per mile slower than his marathon pace! This is, however, just a workout (and no mention is made as to whether it was done at altitude). The moral is that relaxation and efficient rhythm are more important than "tying up like a big dog" when the objective of the workout is to train the aerobic component. If a former World Record holder runs his 3 min. repeats that slowly in comparison to his LT pace (which is probably about 4:35 mile pace), then going a little easier than possible can't be all that bad! Actually, DaCosta's 1,000s are run at about 95% of his predicted LTV, which is still within the zone which has an impact on raising his LT, and the high volume at this pace will certainly improve his economy.
16-20 x 400 at 105% of LTV (about 3-4 secs. per 400 faster than LTV)/20-25 secs. rest periods.
This workout gets to the upper limit of the training zone which works on raising the LT, and it actually approaches the speed which trains the VO2max. Its effect on LTV results mainly from the very short rest periods. The pace involved is a little faster than 10K pace for most runners, and people slower than 35:00 for 10,000 should tend toward 16 reps rather than 20 (some world-class runners do more than 20) at this pace.
Our hypothetical 30 min. 10K runner Dave, whose LTV is 5:02 mile pace (75 secs. per 400), runs at 71-72 secs. for his 400s on this workout. A few can be slower at first, some gradually faster at the end (as usual), but about 3/4 of the reps should stay at 71-72 to reinforce the rhythm.
Since the rests are so short, the heart rate will not decrease much (if any), but this is good by reason of the fact that lactate is used as a fuel by the heart as long as the rate of its accumulation does not increase sharply. If performed correctly, this workout produces a virtual steady state of cardiac output at a much faster pace than could be attained on a continuous run without going into the anaerobic zone. The heart rates during this workout generally stay above 85% of maximum effort but below 90%.
Ronaldo DaCosta's published workouts include up to 25 x 400 at a 66.2 average with 15-20 secs. recovery periods. Because of the higher number of reps and shorter rest periods, this should represent 103% of his LTV, and indicates that he could run at a 4:34-4:35 pace for an hour (about a half marathon). This is equivalent to "only" 2:07:30 for the marathon, but is consistent with DaCosta performing better as the distance increases. DaCosta also appears to work out a little below his utmost capabilities, possibly to work more on economy or possibly because of the cumulative loading effect of his two long runs per week. He also reputedly performs drills regularly and would presumably want to remain fresh enough to make them productive. In any event, there's a lesson in this inasmuch as workouts which are meant to train the aerobic system should not be run as hard as possible!
"
Thanks a lot, intereseting reading!
Any other`s with opinions?
kub
[quote]Jzs wrote:
So your asking what? YES it's the drugs! No wait it's the NEW training, hahahah, that he won't explain, No wait it's the 2.06 ratio he speaks of. NK underperformed last year at 5KM or he was doped to the gills before that 10KM. There is no way a man runs 13:01 & 26:30 full out. More like 12:42 & 26:30. You beat around the bush too much for my taste, come out with your question dude. I wish JK, JtupperDan, tinman would voice an opinion shortly this is making me sick just reading it & watching all of you folks lick it up, sick...sad. Please these guys are drug whores!
So John you are saying that all the fastest runners in the World are drug Whores? Even though you don't actually know any of them?
You have stated before that you are suspicious of all top athletes and that drugs are the evoulution of the sport.
John, that says more about you than it does about the sport.
Antonio,
Thank you very much for your detailed response(and yes, my screen name is both a play on the middle age knight AND our American endurance hero: Lance Armstrong).
Firstly, I completely agree with your belief that many coaches are "addicted to mileage" or volume, and yes, they make that an end in itself. In fact, they make it THE END all and be all of their progamme.
But I would to like to clarify a few #'s you mentioned to make sure I understand you 100%.
You wrote: "40min easy run in the morning and 40min once again in the evening. No more no less ! The pace that´s from 3:40 by kilo to 4:00 (more frenquent) to 4:20 when he feels tired and he want to recover."
OK, so.....translation (again, just to make sure I understand): during build-up period, when no "workouts" are taking place, Rui runs 40 minutes at approximately 4:00 per kilo pace (about 6:25 per mile.....WOW, quite easy and relaxed for such a fast runner!) in both the AM and PM. That would be about 10k(or 6.2 miles) of running each session, or 12.5 for the day.
You then added that "In sundays weekends, it depends, but usually he do 40min-60min Am and rest in the evening." That is just for Sunday, correct? Therefore, that day would contain an average (50 min) of 7.75 miles.
So......if we do what you said and "...the end of the that week we summ the miles and we see the weekly total volume".....we get what on the average for Rui for build-up period? 6 days x12.5 miles + 1 day(Sun) of 7.75 = 82.75 (or approx 80-85) per week. Would that be accurate? Usually Rui takes no days off? Does he have periods like that where he does no "workouts" but just runs the 40 min runs at around 4:00 per kilo twice each day (pure aerobic phase)? Please let me know if I understand correctly.
Lastly, if I HAVE understood correctly so far, then am I also correct that when you write:
"Then if that´s an specific workout session (reps/intervals, LT runs or hills or so) out of pure aerobic routine, Rui do 30min as warmup and 10min as cooldown in the same paces above. That workouts they are done mainly in the morning (AM), then in the evening here he goes again for a relaxed 40min (PM). When he do evening workouts the 40min aerobic run that´s in the morning - but he never misses that"......
you mean: during the next phase of build-up (NOT purely aerobic phase, but not competitive phase either) Rui is STILL getting in that same aerobic mileage (about 80-85 per week) because even when he is running a "quality workout day" he is still running 40 min aerobic at same pace ( because of 30 min warm-up and 10 min cooldown) in addition to workout itself, and then also running a 2nd session of 40 min aerobic. Therefore......(drum roll please, :-) ), during this period he is averaging how many miles per week would you say? If a typical quality session might be something like 12 x 400 (not sure if it is, could be 5 x1000, whatever... but for the purpse of my questioning I am more interested in total miles run not the specific workout ), that would be 3 miles quality running. If done 3 x per week(how many quality sessions does he do per week during this period), we could get an addiotinal 10 mile of quality running on top of aerobic running.
SO....FINALLY..... would you say my estimate of-
80-85 miles per week during pure aerobic phase, &
90-95 miles per week during next "add-quality-into-mix" phase
....is correct?? If not, please advise me where I misunderstood you and let us know those totals. I know, for someone who agrees with you that volume is not the most important element of a training programme it is ironic that I want to pin you down to an exact figure! :-) But I am just curious, and also want to make sure I understand the details of Rui's training.
REALLY, REALLY last question: how long does the above periods last for Rui ("pure aerobic no workouts phase" & "workouts added to aerobic mix" phase) as far as weeks per year?
THANKS!
It seems to me you haven't read Antonio's article on Rui's training at Bakken's site:
thanks for the link
I think I once read that long ago, but had forgotten it....thanks for the reminder.
So it appears some of my conclusions culled from Antonio's last post are consistent with what he writes in the article you linked us to. But there do appear to be some possible inconsistencies are at least unclear (to me) aspects. For instance, the article states that Rui's volume totals are:
" Winter Cycle: Phase 1 - 6-8 weeks duration. 130Km/week average (80 miles)
Winter Cycle: Phase 2 - 3-4 weeks duration. 110-120Km/week average (68-75 miles)
Winter Cycle: Phase 3 - 4-6 weeks duration. 80Km/week average (50 miles)
Summer Cycle: Phase 1 - 6-8 weeks duration total. 115-120Km/week average (71-75miles)
Summer Cycle: Phase 2 - 3-4 weeks duration. 112Km/week average (69 miles)
Summer Cycle: Phase 3 - 8-10 weeks duration. 100-120Km/week average (62-75 miles)
"
I came up with slightly higer mileage #'s based on the specifics of Antionio's recent post: 80-95 miles per week during build-up periods vs 68-80 miles per week mentioned in the article for the first 2 phases of Rui's training.
Antionio, where did I miscalculate? Or were warm-ups/warm-down miles not being counted when coming up with the total per week miles for the article on Marius' site? Or.....has Rui increased his mileage in the last year or so?
Thanks again.
Not so important with the mileage counting....I don't think Rui or Antonio count every single meter to come out with a specific number of miles, there is no obession with miles.
Those numbers given are only to give some hint of how much he is doing.... I don't think he runs 40.00 for every session, it might be 36:47 or 42:33 sometimes :)