Dan K. wrote:
...where she basically made the others look like hobbyjoggers.
That's a stretch. Ndereba shadowed her for most of the race.
She was never really near.
Dan K. wrote:
...where she basically made the others look like hobbyjoggers.
That's a stretch. Ndereba shadowed her for most of the race.
She was never really near.
Antonio, nice to see posts from you. Interesting to see your words about "resistance ratio." I don't know if you've seen this before, but I had plotted WR performances as pace versus race distance and shared the graph before. Here it is agan:
http://www.imagehosting.com/photo/slide12-1?context=album&albumId=6391464%3AAlbum%3A35705
(ignore the km/hr label on the left - that should be in units of m/s)
What you can see is that using Horwill's "3 second rule" of adding 3s/400m for every doubling of distances seems t fit the WR performance profile for race distances from 3k to marathon fairly well, and a "4 second rule" seems to be more applicable below 3000, down to about 800. You can see Geb's performance profile follows the "3 second rule" fairly well.
The "3 second rule" corresponds to a "resistance ratio of about 4.7 % for these WR paces. If you through out the marathon mark and only look from 3k t half marathon, the fit is better defined by something closer to a 2.5 second rule, which is pretty close to 4% resistance ratio.
If you just eyeball the curve, focussing on the range from 3k to marathon, without doing any math it would seem obvious that the maathon mark is alittle slower than one would expect by simply projecting the trend outward.
Not sure if I'm trying to say aything specifically, but I like looking at this graph from time to time.
Geez, not only was the x-axis mislabelled, it had a bad title too. Well, the data and curves are good if you can get past that.
I've changed the graph a bit to show 4% and 5% resistance ratios against the WR marks. This time the km/hr label is correct.
http://www.imagehosting.com/photo/6391464:Photo:35462?context=user#
!/photo/6391464:Photo:35462?context=user
y-axis, not x-axis, doh!
BTW, for clarity, the resistance ratio curves (and Horwill rule curves in previous graph) are anchored to the 3k world record.
For resistance ratio, I've applied the 4-5% for each doubling (of halving, as appropriate) of race distance.
J.R. wrote:
26:17.53 / 13:37.35
1577.53 / 757.35 = 2.08296
8.296 / 2 = 4.148 percent
Antonio Cabral wrote:
12:37.35 not 13:37.35.
Right, thanks for the catch.
That was just a typo, as 12:37.35 = 757.35
Thus the 4 percent figure is correct.
Interesting discussion, just a few thoughts to add (not too detailed, but perhaps some time in the future more)
My personal opinion is that too much is being made of the lactate, though I recognize that this is the "measurable" molecule that is easiest for coaches to use to pinpoint the physiological stress of the exercise. I don't however believe it to be as crucial as seems to be suggested here, because lactate is really just a symptom of what is happening to the various process that produce and remove it. What it ultimately reveals, I would argue, is the degree of sympathetic response to exercise, and that's where I think there is likely a difference.
Just on lactate, remember that lactate PRODUCTION is the result of the flux through the glycolytic pathway. Lactate REMOVAL and OXIDATION are a function of lactate transporters (called MCTs in the muscle) and the enzyme LDH. And OVERALL lactate LEVELS are a function of the balance between production and removal/oxidation.
In terms of production, the capacity of an enzyme called pyruvate dehydrogenase to catalyse the conversion of pyruvate into Acetyl CoA in the TCA cycle is one of the key limiting steps in metabolism. Therefore, when the rate of pyruvate production is high (which is primarily determined by the ADP/ATP ratio, the NAD/NADH ratio and the calcium levels), the rate of production of pyruvate exceeds what can be taken up and converted into Acetyl CoA.
So when you exercise hard, and recruit more muscle, and use more ATP, everything is geared towards driving MORE ATP production and this is achieved by increasing the rate of glycolysis. End result? More pyruvate is formed. However, there's now a "bottle-neck", since the pyruvate cannot all be converted to Acetyl CoA in the absence of PDH at high enough levels. So another enzyme, Lactate dehydrogenase takes over and forms lactate.
To cut the biochemistry lesson short, what this means is that if the rate of the pyruvate production is excessively high, lactate forms simply because there's nowhere for the pyruvate to go. The key difference then, would be in the level of the PDH enzyme, and this is an enzyme that exists in the mitochondria.
As you know, the mitochondria are responsible for the chemical reactions that oxidize fat, as well as the TCA cycle and oxidative phosphorylation, and one of the key adaptations to endurance training is the production of more mitochondria. This enhances the ability of the body to produce ATP via oxygen-dependent means, and I believe this is the crucial reason why the lactate may be lower.
However, and this is very important, there is another explanation for why lactate levels may be lower, that is that lactate is used as a source of energy. For more on this, read Brooks' theories on the lactate shuttle. Now, there's been some discussion in this thread about "buffering" - that is a distinct metabolic process from lactate oxidation. I know what Renato and JT are talking about, but buffering is different from oxidation of lactate. Buffering does not produce energy per se, it simply buffers. In order to produce energy, lactate has to re-enter the muscle cell (if it is in the circulation) via MCTs, and then be converted back to pyruvate and then oxidized. Brooks' theory is that this happens in some muscle tissues (ST fibers) to reduce overall reliance on glycogen, and this is what JT mentions in his post.
To return to the question, it would be possible that this "new breed" of runner (a term I disagree with, but anyway, more on that below) simply produces less lactate. Studies are needed to look at this, for the simple reason that what you measure in the blood is the result of a balance between production and re-uptake. Therefore, those lower levels could just as easily be explained by a greater capacity to use lactate as they can the possible reduced production.
I suspect both to be true. There is evidence that good black runners have lower lactate levels than good white runners (this is for good athletes, not elite), and also evidence that they have higher levels of MCTs, the transporter that helps oxidize lactate. Do they produce less than average? Yes, of course, because they have more mitochondria and thus can take the pyruvate into the TCA cycle and use it more effectively.
Before one can convincingly argue that the lactate levels are lower because of "buffering" or oxidation, you'd have to measure production and removal (radioactive tracer studies, never been done on this level athlete), so it's a bit of guess to say this is what happens.
So you have a combination of less production and more removal. Also remember that the fat oxidation is probably exceptionally high. We measured this in elite Ironman triathletes, a sport where glycogen depletion is almost impossible to avoid. And the winners of international Ironmans have an exceptionally high capacity to use fat. The same will be true of Kenyan and other elite distance runners.
The approximate energy cost of a marathon is around 2500 KCal. If 100% of the energy for this comes from carbohydrates, that's 630 g of carbs. That's close to limiting. HOwever, even 20% of the energy from fat means 500g of carbs and 60 grams of fat, and so clearly the picture changes. 40% of the energy from fat (probably an overestimate given the intensity of a 2:04 marathon runner) means 380 g carbs and 112 g of Fat.
And note that this doesn't factor in the re-oxidation of lactate, which as I've mentioned, probably makes a significant contribution.
Anyway, is this enough to explain a jump, and a so-called "new breed of runner"? Not in my opinion, I think we're seeing marginal improvements - the last 6 world records in the marathon average 28 seconds of improvement. That is a 0.4% improvement. Even if the WR was to drop to 2:02:30 within the next year, it's still only a 1% improvement - that kind of tiny gain is not measurable through science, so physiologically, biochemically, even mechanically, I'd argue against anyone who says we are seeing "CHANGE".
What we are seeing is PROGRESSION, and it's probably driven in part by tiny metabolic differences as a result of training differences, the increase in high intensity training is likely increasing lactate removal and oxidation capacity, buffering capacity (again, two different things), and possibly, fat oxidation. There are some interesting studies in cycling that show that high intensity interval training has a profound effect on fat oxidation rates. So we're edging faster.
Still think it will be a while to a sub-2:03 though.
Ross
eh. wrote:
Dan K. wrote:That's a stretch. Ndereba shadowed her for most of the race.
She was never really near.
Not true:
http://www.iaaf.org/history/wch/season=2005/eventcode=3365/results/bydiscipline/disctype=4/sex=W/discCode=MAR/combCode=hash/roundCode=f/results.html#detW_MAR_hash_fShe was always within 3sec of Radcliffe only until the 30k mark. No hobbyjogging here.
5k
Radcliffe
Ndereba
5k
Radcliffe
Ndereba
5k
Radcliffe
Ndereba
5k
Radcliffe - 16:47
Ndereba - 16:50 (+0:03)
10k
Radcliffe - 33:23
Ndereba - 33:26 (+0:03)
15k
Radcliffe - 49:53
Ndereba - 49:56 (+0:03)
20k
Radcliffe - 1:06:16
Ndereba - 1:06:18 (+0:02)
Half-Mara
Radcliffe - 1:09:49
Ndereba - 1:09:52 (+0:03)
25k
Radcliffe - 1:22:47
Ndereba - 1:22:50 (+0:03)
30k
Radcliffe - 1:39:22
Ndereba - 1:39:38 (+0:16)
35k
Radcliffe - 1:56:14
Ndereba - 1:56:42 (+0:28)
40k
Radcliffe - 2:13:22
Ndereba - 2:14:09 (+0:47)
Finish
Radcliffe - 2:20:57
Ndereba - 2:22:01 (+1:04)
Interesting discussion, though the only thing that I am hearing clearly is that we have faster athletes not just running the marathon but focusing on the marathon.
This has been happening for years but escalated when professionalism & $$$ entered athletics and the relatively big payday entered the marathon.
Is the preparation of the 13:00 or 27:30 runner of today any different from the preparation of the 13:30 28:00 runner of yesteryear given that the goal has always been to improve "specific endurance"?
Was Derek Clayton's preparation (http://books.google.com/books?id=wAa9qq9kbncC&pg=PA409&lpg=PA409&dq=derek+clayton's+training&source=bl&ots=cxg9zL_ihE&sig=Z8laLXRSv1_MdfVK2oU8KMFkC1U&hl=en&ei=xfy6TciDCca9tgevwYjNBQ&sa=X&oi=book_result&ct=result&resnum=1&ved=0CBUQ6AEwADgK#v=onepage&q=derek%20clayton's%20training&f=false
or Bill Rodgers (http://www.bunnhill.com/BobHodge/Rodgers/traininglogs/br76traininglog.htm)
so much different from what your athletes do Renato? Or are we just better able to understand what will "probably" work best for any/all individuals.
threads like this make letsrun awesome. thanks for the contributions, all....keep it up!!
vdawg wrote:
threads like this make letsrun awesome. thanks for the contributions, all....keep it up!!
Agreed.
Just to follow up, lactate oxidation would seem to be an important factor. The distribution of MCT transporters across fiber types would suggest this. Fast twitch fiber, which are normally considered to produce the most lactate because they lack a sufficient amount of mitochondria to keep up with the glycolytic production of lactate, have a high concentration of MCT4 transporters on the plasma membrane. On the flip side, slow twitch fibers, which are normally considered to better oxidize lactate (and produce less lactate), have a high concentration of MCT1 transporters. Now, MCT4 only transports lactate across the plasma membrane when lactate concentrations are high (concentrations you'd only see inside the cell during high intensity activity), whereas MCT1 transport lactate across the plasma membrane when lactate concentrations are low (concentrations you'd see in the blood). Putting it all together, the body is setup for lactate to flow out of the fast twitch fibers (via MCT4) into the blood and from the blood into the slow twitch fibers for oxidation (via MCT1). Next, consider how muscle fiber types are recruited as a function of running intensity....
And, I know Ross will agree, I believe that a lot of the improvement comes from the "anything he can do, I can do better" mentality that drives running and sports in general. Given the incremental increases in WR, I'm confident a lot of the improvements come from athletes simply pushing themselves harder and not setting up mental barriers (Coach Canova probably agrees considering "the boston athletes never checked their watches" quote).
~Jeff
Jeff Knight wrote:
And, I know Ross will agree, I believe that a lot of the improvement comes from the "anything he can do, I can do better" mentality that drives running and sports in general. Given the incremental increases in WR, I'm confident a lot of the improvements come from athletes simply pushing themselves harder and not setting up mental barriers (Coach Canova probably agrees considering "the boston athletes never checked their watches" quote).
~Jeff
I agree with this I have been thinking that is exactly where the improvements begins especially breaking down the mental barriers.
I don't see that the physical preparation has changed a great deal.
Perhaps there has been a slight shift towards "threshold training".
However, the single most important factor is that Africans
are now racing in large numbers.
Genetic superiority may be the reason behind their dominance.
Not only do they run somewhat faster than Caucasians, but
the numbers are crazy. The improvement of Clarke's WR from
1965 (27.39.4 - probabsbly worth 27.20 on a modern track)
and Solinsky's 26.59 is small. How many Kenyans/Ethiopians can go sub 27? Many and some of them are racing the Marathon
in their prime and are not even considering 10000m.
I don't know really what can happen in the body of the runners when they train using high intensity in extension. The only control I can do when we are in Kenya is some sample of lactate after the most impressive workouts, and this is the reason because I suppose they can produce more lactate and are able to run with a higher concentration of lactate in their muscle fibers.
I write here the training of Moses Mosop during January, February and March. May be not easy to understand, because I use a form with grid that can't be copied in the same format, so there is text only.
TRAINING MOSES MOSOP (January 2011)
Sat, 01.01
1 hr easy (15 km)
Sun, 02.01
1 hr 32’ moderate (25 km)
Mon, 03.01
a) 25’ warm-up (5 km) + (Kaptuli Road) :
38 km in 2:09’19“ (average 3’24”1) with :
4 x 5 km rec. 1 km in 1 hr 19’35“
(16’48“ / 3’55“ / 16’58“ / 4’02“ / 17’02“ / 3’56“ / 16’54“) + 15 km in 49’44“ (av. 3’19”) (43 km)
b) 40’ easy (9 km / 52 km)
Tue, 04.01
a) 1 hr 20’ easy (19 km)
b) 40’ easy (9 km / 28 km)
Wed, 05.01
a) 1 hr easy (14 km)
b) 50’ easy (12 km / 26 km)
Thu, 06.01
a) 25’ warm-up (5 km) + Track (Chepkoilel) :
2 sets of 10 x 400m in :
62”4 (56”) – 61”2 (58”) – 61”4 (59”) – 61”2 (56”) – 60”9 (57”) – 61”3 (62”) – 61”8 (58”) – 62”1 (54”) – 61”6 (57”) – 60”8
- (rec. 4’05”) -
61”4 (57”) – 61”6 (56”) – 61”9 (59”) – 60”9 (58”) – 61”6 (59”) – 61”0 (57”) – 61”4 (56”) – 62”0 (58”) – 60”6 (57”) – 59”8 (13 km)
b) 40’ easy (9 km) (22 km)
Fri, 07.01
a)1 hr moderate (15.5 km)
b)1 hr moderate (15.5 km) (31 km)
Sat, 08.01
a)20’ warm-up (4 km) + (Kaptuli Road) :
20 km in 1:02’54” (average : 3’08”7) (24 km)
b)40’ easy (9 km) (33 km)
Sun, 09.01
1 hr 30’ moderate (23 km)
(23 km)
Mon, 10.01
a)1 hr 20’ easy (19 km)
b)1 hr easy (15 km) (34 km)
Tue, 11.01
2 hr 15’ progressive (38 km)
(20 km at 3’42” pace + 18 km at 3’20” pace)
(38 km)
Wed, 12.01
a)1 hr 10’ moderate (18 km)
b)50’ moderate (13 km) (31 km)
Thu, 13.01
a)1 hr 10’ with short variations (18 km)
b)52’ moderate (14 km) (32 km)
Fri, 14.01
a)1 hr easy (14 km)
b)46’ easy (11 km) (25 km)
Sat, 15.01
a) 50’ easy run (12 km)
b) 30’ warm-up (6 km) + Track (Chepkoilel) :
5 x 3000m in :
8’41”2 (2’55”) – 8’38”8 (3’01”) – 8’36”2 (2’50”) – 8’29”0 (2’56”) – 8’26”3 (6 + 15 km) (33 km)
Sun, 16.01
1 hr 20’ moderate (22 km)
(22 km)
Mon, 17.01
a) 1 hr 07’ moderate (17.5 km)
b) 55’ easy (14 km) (31.5 km)
Tue, 18.01
a) 1 hr 18’ progressive (last 20’ fast) (15.5 + 6 km)
b)1 hr 10’ easy (17 km) (38.5 km)
Wed, 19.01
a) 40’ easy run (9 km)
b)20’ warm-up + Track (Chepkoilel) :
8 x 1000m + 10 x 600m in :
2’42”1 (2’04”) – 2’43”5 (2’03”) – 2’46”8 (2’05”) – 2’40”4 (1’55”) – 2’44”3 (2’06”) – 2’42”4 (2’03”) –
2’41”9 (2’05”) – 2’42”0
- (rec 5’04”) -
1’35”1 (1’28”) – 1’36”2 (1’30”) – 1’35”5 (1’27”) – 1’35”1 (1’27”) – 1’35”7 (1’48”) – 1’35”9 (1’24”) – 1’35”8 (1’39”) – 1’34”3 (1’19”) – 1’34”3 (1’53”) – 1’31”9
(4 + 14 km) (27 km)
Thu, 20.01
a)1 hr 18’ moderate (21 km)
b)1 hr 05’ easy (16 km) (37 km)
Fri, 21.01
a)50’ easy (12 km)
b)50’ easy (12 km) (24 km)
Sat, 22.01
20’ warm-up + 45 km (Moiben Road) in 2:29’35”
5 km : 18’05” (18’05”)
10 km : 34’54” (16’49”)
15 km : 51’34” (16’40”)
20 km : 1 hr 07’51” (16’17”)
25 km : 1 hr 24’07” (16’16”)
30 km : 1 hr 41’23” (17’16”)
35 km : 1 hr 57’48” (16’25”)
40 km : 2 hr 13’41” (15’53”)
45 km : 2 hr 29’35” (15’54”) (av. : 3’19”4)
(Last 30 km in 1:36’01”)
(Last 10 km in 31’47” – Last 2 km in 6’13” uphill) (48.5 km)
(48.5 km)
Sun, 23.01
1 hr easy (15 km)
(15 km)
Mon, 24.01
a)1 hr 15’ moderate (20 km)
b)1 hr easy (14 km) (34 km)
Tue, 25.01
a)1 hr 20’ moderate (21 km)
b)50’ easy (11 km) (32 km)
Wed, 26.01
a)1 hr 08’ (20’ easy + 48’ fast) (5 + 14.5 km)
b)50’ easy (11.5 km) (31 km)
Thu, 27.01
a)1 hr moderate (16 km)
b)45’ easy (10 km) (26 km)
Fri, 28.01
a)20’ warm-up (3.5 km) + Track (Chepkoilel) :
1000 / 2000 / 3000 / 4000 / 3000m in :
2’45”4 (2’48”) – 5’48”2 (3’04”) – 8’52”1 (2’54”) –
11’45”9 (3’00”) – 8’55”8 (4 + 13 km)
b)15’ warm-up (2.5 km) + (Kaptuli Road) :
4 x 2000m + 2 x 1000m (rec. jogging) in :
6’25” (2’55”) – 6’36” (2’57”) – 6’31” (2’58”) –
6’38” (3’02”) – 3’13” (1’58”) – 3’37” (3’50”)
10 km in 36’49” (18’24” + 18’25”) (24.5 km) (41.5 km)
Sat, 29.01
1 hr 20’ easy (19 km)
(19 km)
Sun, 30.01
1 hr 10’ easy (16 km)
(16 km)
Mon, 31.01
a)1 hr 20’ easy (20 km)
b)50’ easy (12 km) (32 km)
1st Week (1.01 – 2.01.2011)
Running Sessions n. 2
Weekly Mileage km 40
Rigeneration Mileage (`` 3’50”) km 20
Basic Aerobic Mileage (3’50” %%`` 3’30”) km 20
Aerobic Endurance Mileage (3’30” %%`` 3’15”) km 0
Aerobic Power Mileage (3’15” %%`` 3’05”) km 0
Specific Marathon Speed Endurance (3’05” %%`` 2’55”) km 0
Specific HM Speed Endurance (2’55” %%`` 2’45”) km 0
Specific 10000m Speed Endurance (2’45” %%`` 2’35”) km 0
Speed (< 62” per 400m) km 0
2nd Week (3.01 – 9.01.2011)
Running Sessions n. 13
Weekly Mileage km 215
Rigeneration Mileage (< 3’50”) km 120
Basic Aerobic Mileage (3’50” %%`` 3’30”) km 29
Aerobic Endurance Mileage (3’30” %%`` 3’15”) km 38
Aerobic Power Mileage (3’15” %%`` 3’05”) km 20
Specific Marathon Speed Endurance (3’05” %%`` 2’55”) km 0
Specific HM Speed Endurance (2’55” %%`` 2’45”) km 0
Specific 10000m Speed Endurance (2’45” %%`` 2’35”) km 0
Speed (< 62” per 400m) km 8
3nd Week (10.01 – 16.01.2011)
Running Sessions n. 12
Weekly Mileage km 215
Rigeneration Mileage (< 3’50”) km 113
Basic Aerobic Mileage (3’50” %%`` 3’30”) km 63
Aerobic Endurance Mileage (3’30” %%`` 3’15”) km 18
Aerobic Power Mileage (3’15” %%`` 3’05”) km 6
Specific Marathon Speed Endurance (3’05” %%`` 2’55”) km 0
Specific HM Speed Endurance (2’55” %%`` 2’45”) km 15
Specific 10000m Speed Endurance (2’45” %%`` 2’35”) km 0
Speed (< 62” per 400m) km 0
4th Week (17.01 – 23.01.2011)
Running Sessions n. 12
Weekly Mileage km 221.5
Rigeneration Mileage (< 3’50”) km 132.5
Basic Aerobic Mileage (3’50” %%`` 3’30”) km 17
Aerobic Endurance Mileage (3’30” %%`` 3’15”) km 28
Aerobic Power Mileage (3’15” %%`` 3’05”) km 30
Specific Marathon Speed Endurance (3’05” %%`` 2’55”) km 0
Specific HM Speed Endurance (2’55” %%`` 2’45”) km 0
Specific 10000m Speed Endurance (2’45” %%`` 2’35”) km 14
Speed (< 62” per 400m) km 0
5th Week (24.01 – 30.01.2011)
Running Sessions n. 12
Weekly Mileage km 199.5
Rigeneration Mileage (< 3’50”) km 124.5
Basic Aerobic Mileage (3’50” %%`` 3’30”) km 37
Aerobic Endurance Mileage (3’30” %%`` 3’15”) km 24
Aerobic Power Mileage (3’15” %%`` 3’05”) km 1
Specific Marathon Speed Endurance (3’05” %%`` 2’55”) km 10
Specific HM Speed Endurance (2’55” %%`` 2’45”) km 3
Specific 10000m Speed Endurance (2’45” %%`` 2’35”) km 0
Speed (< 62” per 400m) km 0
6th Week (31.01.2011)
Running Sessions n. 2
Weekly Mileage km 32
Rigeneration Mileage (< 3’50”) km 32
ANALYSIS OF THE MONTH OF JANUARY 2011
Running Sessions n. 53
Monthly Mileage km 923
Rigeneration Mileage (< 3’50”) km 542 (58.72 %)
Basic Aerobic Mileage (3’50” %%`` 3’30”) km 166 (17.98 %)
Aerobic Endurance Mileage (3’30” %%`` 3’15”) km 108 (11.70 %)
Aerobic Power Mileage (3’15” %%`` 3’05”) km 57 (6.17 %)
Specific Marathon Speed Endurance (3’05” %%`` 2’55”) km 10 (1.08 %)
Specific HM Speed Endurance (2’55” %%`` 2’45”) km 18 (1.95 %)
Specific 10000m Speed Endurance (2’45” %%< 2’35”) km 14 (1.52 %)
Speed (faster than 62” per 400m) km 8 (0.87 %)
TRAINING MOSES MOSOP (February 2011)
Tue, 01.02
15’ warm-up (2.5 km) (Kaptuli Road) :
10 km in 33’44” + 12 km in 36’53” (+53m)
(6’22” / 5’56” / 6’20” / 6’14” / 6’08” / 5’53”) (24.5 km)
15’ warm-up (2.5 km) (Iten –Kaptagat Road) :
10 km in 31’20” (16’21” dh + 14’59” uph) (12.5 km)
(37 km)
Wed, 02.02
20’ warm-up (3.5 km) + (Moiben Road) :
19 km with 4 x 4 km (rec. 1 km) in 1 hr 05’43” :
12’55” / 4’08” – 13’00” / 4’12” – 13’09” / 4’49” – 13’30”
40’ easy (9 km) (31.5 km)
Thu, 03.02
1 hr easy (13.5 km)
50’ easy (11 km) (24.5 km)
Fri, 04.02
1 hr 20’ easy (19.5 km)
50’ easy (12 km) (31.5 km)
Sat, 05.02
20’ warm-up (4 km) + Fartlek (Kaptuli Road) :
18 times 2’ fast (ab. 680m) rec 1’ easy (ab. 200m)(19.5 km)
40’ easy (9 km) (28.5 km)
Sun, 06.02
1 hr 20’ moderate (19.5 km)
(19.5 km)
Mon, 07.02
Rest (In Nairobi for US Visa)
Tue, 08.02
1 hr 10’ easy (17.5 km)
1 hr easy (15 km) (32.5 km)
Wed, 09.02
1 hr 20’ easy (19.5 km)
45’ easy (10 km) (29.5 km)
Thu, 10.02
1 hr 10’ easy (17.5 km)
50’ easy (11 km) (28.5 km)
Fri, 11.02
1 hr 20’ easy (19.5 km)
50’ easy (11 km) (30.5 km)
Sat, 12.02
5 km warm-up (Moiben Road)
30 km in 1 hr 33’59” (av. 3’08”) (35 km)
[15’39” (+6m) + 15’59” (-18m) + 15’13” (-38m) +
16’02” (+38m) + 15’41” (+18m) + 15’25” (-6m)]
(31’38” + 31’15” + 31’06”) (Last 2 km in 6’ uph)
Note : Training alone, very hot (between 10:00 and 11:30)
(35 km)
Sun, 13.02
1 hr 20’ easy (19 km)
(19 km)
Mon, 14.02
1 hr 30’ moderate (23 km)
40’ easy (9 km) (32 km)
Tue, 15.02
1 hr 10’ easy (17.5 km)
50’ easy (11.5 km) (29 km)
Wed, 16.02
24’30” warm-up (5 km) in Kaptuli Road
19 km in 1:00:02 with 14 x 3’ (rec. 1’) + 1 x 4’ :
[950m / 250 / 980 / 280 / 1040 / 280 / 990 / 250 /
1000 / 260 / 1020 / 260 / 990 / 250 / 1030 / 260 /
960 / 260 / 1000 / 260 / 1000 / 280 / 1000 / 260 /
1010 / 240 / 1020 / 260 / 1350]
(15.340 km in 46’ at 3’ / km + 3.650 km in 13’ at 3’33” 5 / km)
52’ easy (12 km) (36 km)
Thu, 17.02
15’ warm-up (2.5 km) (Moiben Road)
40 km in 2 hr 28’02” (average 3’42”)
(18’20” / 36’33” / 54’56” / 1:13’29” / 1:32’38” / 1:51’06” / 2:09’37” / 2:28’02”)
[18’20” (+1m) + 18’13” (-34m) + 18’23” (-3m) + 18’33”
(-20m) + 19’09” (+20m) + 18’28” (+3m) + 18’31” (+34m) + 18’25” (-1m)] (36’33” + 36’56” + 37’37” + 36’56”)
40’ easy (9 km) (51.5 km)
Fri, 18.02
1 hr easy (14 km)
50’ easy (11 km) (25 km)
Sat, 19.02
20’ easy warm-up (4.5 km)
40’ fartlek (1’ fast / 1’ moderate) (12.5 km)
15’ warm-down (3 km) (20 km)
40’ easy (9 km) (29 km)
Sun, 20.02
1 hr 20’ easy (19.5 km)
(19.5 km)
Mon, 21.02
1 hr 20’ easy (19.5 km)
50’ easy (11.5 km) (31 km)
Tue, 22.02
1 hr 25’ moderate (3’45” / km) (22.5 km)
40’ easy (9 km) (31.5 km)
Wed, 23.02
25’ warm-up (4.5 km) (Moiben Road)
27 km in 1 hr 25’09” (average 3’09”) with
4 x 5 km rec. 1 km + 1 x 3 km in :
14’58” / 3’49” / 14’51” / 3’48” / 15’05” / 3’57” / 15’30” / 4’02” / 9’09” (av. of 23 km fast : 3’01”)
Note : very strong wind during all training, stronger at the end. Training included 17 km going down + 10 km going up.
50’ easy (11 km) (42.5 km)
Thu, 24.02
1 hr 20’ easy (19.5 km)
50’ easy (11.5 km) (31 km)
Fri, 25.02
1 hr 20’ easy (19.5 km)
(19.5 km)
Sat, 26.02
25’ warm-up (5 km) + Track (Chepkoilel) :
10 x 1200m in :
3’13”5 (3’02”) – 3’15”2 (3’01”) – 3’18”9 (3’09”) – 3’21”7 (3’21”) – 3’18”6 (3’12”) – 3’19”9 (3’02”) –
3’15”4 (3’16”) – 3’17”0 (3’02”) – 3’15”5 (3’33”) –
3’08”0 (average : 3’16”37 - 3’09”8) (17 km)
40’ easy (9 km) (26 km)
Sun, 27.02
1 hr 45’ easy (22.5 km)
(22.5 km)
Mon, 28.02
1 hr 20’ easy (19.5 km)
40’ easy (9.5 km) (29 km)
1st Week (1.01 – 6.02.2011)
Running Sessions n. 11
Weekly Mileage km 172.5
Rigeneration Mileage (`` 3’50”) km 112.5
Basic Aerobic Mileage (3’50” %%`` 3’30”) km 0
Aerobic Endurance Mileage (3’30” %%`` 3’15”) km 26
Aerobic Power Mileage (3’15” %%`` 3’05”) km 18
Specific Marathon Speed Endurance (3’05” %%`` 2’55”) km 16
Specific HM Speed Endurance (2’55” %%`` 2’45”) km 0
Specific 10000m Speed Endurance (2’45” %%`` 2’35”) km 0
Speed (< 62” per 400m) km 0
2nd Week (7.02 – 13.02.2011)
Running Sessions n. 10
Weekly Mileage km 175
Rigeneration Mileage (< 3’50”) km 145
Basic Aerobic Mileage (3’50” %%`` 3’30”) km 0
Aerobic Endurance Mileage (3’30” %%`` 3’15”) km 0
Aerobic Power Mileage (3’15” %%`` 3’05”) km 30
Specific Marathon Speed Endurance (3’05” %%`` 2’55”) km 0
Specific HM Speed Endurance (2’55” %%`` 2’45”) km 0
Specific 10000m Speed Endurance (2’45” %%`` 2’35”) km 0
Speed (< 62” per 400m) km 0
3nd Week (14.02 – 20.02.2011)
Running Sessions n. 13
Weekly Mileage km 222
Rigeneration Mileage (< 3’50”) km 145.5
Basic Aerobic Mileage (3’50” %%`` 3’30”) km 49.5
Aerobic Endurance Mileage (3’30” %%`` 3’15”) km 3.5
Aerobic Power Mileage (3’15” %%`` 3’05”) km 8
Specific Marathon Speed Endurance (3’05” %%`` 2’55”) km 15.5
Specific HM Speed Endurance (2’55” %%`` 2’45”) km 0
Specific 10000m Speed Endurance (2’45” %%`` 2’35”) km 0
Speed (< 62” per 400m) km 0
4th Week (21.02 – 27.02.2011)
Running Sessions n. 12
Weekly Mileage km 204
Rigeneration Mileage (< 3’50”) km 142.5
Basic Aerobic Mileage (3’50” %%`` 3’30”) km 26.5
Aerobic Endurance Mileage (3’30” %%`` 3’15”) km 0
Aerobic Power Mileage (3’15” %%`` 3’05”) km 0
Specific Marathon Speed Endurance (3’05” %%`` 2’55”) km 23
Specific HM Speed Endurance (2’55” %%`` 2’45”) km 0
Specific 10000m Speed Endurance (2’45” %%`` 2’35”) km 12
Speed (< 62” per 400m) km 0
5th Week (28.02.2011)
Running Sessions n. 2
Weekly Mileage km 29
Rigeneration Mileage (< 3’50”) km 29
ANALYSIS OF THE MONTH OF FEBRUARY 2011
Running Sessions n. 48
Monthly Mileage km 802.5
Rigeneration Mileage (< 3’50”) km 574.5 (71.58 %)
Basic Aerobic Mileage (3’50” %%`` 3’30”) km 76 (9.47 %)
Aerobic Endurance Mileage (3’30” %%`` 3’15”) km 29.5 (3.67 %)
Aerobic Power Mileage (3’15” %%`` 3’05”) km 56 (6.98 %)
Specific Marathon Speed Endurance (3’05” %%`` 2’55”) km 54.5 (6.79 %)
Specific HM Speed Endurance (2’55” %%`` 2’45”) km 0 (0 %)
Specific 10000m Speed Endurance (2’45” %%< 2’35”) km 12 (1.50 %)
Speed (faster than 62” per 400m) km 0 (0 %)
TRAINING MOSES MOSOP (March 2011)
Tue, 01.03
15’ warm-up (2.5 km) (Kaptuli Road)
10 km in 32’39” (16’37” + 16’02”) - (rest 5’) -
10 km in 32’04” (1’ fast / 1’ moderate) (16’09” + 15’55”)
20’ warm-up (3.5 km) (Kaptuli Road)
10 km in 32’24” (16’12” + 16’12”) - (rest 5’) -
6 km in 17’54” (6 + 36 km) (42 km)
Wed, 02.03
1 hr easy (15 km)
(15 km)
Thu, 03.03
20’ warm-up (3.9 km) (Kaptuli Road)
1 hr 15’ Fartlek (3x6’ + 3x5’ + 3x4’ + 3x3’ + 3x2’) rec. 1’
• 1660m / 170m / 1790m / 180m / 1740m / 170m
• 1480m / 140m / 1430m / 190m / 1480m / 170m
• 1140m / 180m / 1140m / 180m / 1180m / 180m
• 840m / 180m / 890m / 180m / 850m / 190m
• 600m / 200m / 550m / 190m / 590m / 240m
Tests : 17.360m in 1 hr (average : 3’27”3 / km)
Recovery : 2.740m in 15’ (average : 5’28”2 / km)
Totally : 20,1 km (average : 3’43”5) (24 km)
(24 km)
Fri, 04.03
Rest (Travel Nairobi – Amsterdam – Paris)
Sat, 05.03
40’ easy (9 km)
(9 km)
Sun, 06.03
PARIS - Half Marathon
2nd position in 1:01:47
(Travel Paris – Amsterdam)
(26 km)
Mon, 07.03
(Travel Amsterdam – Nairobi)
40’ easy (9 km) (9 km)
Tue, 08.03
Rest (Travel by car Nairobi – Ien)
Wed, 09.03
50’ easy (12 km)
(Travel to Marakwet for burial of his uncle) (12 km)
Thu, 10.03
Rest (very busy with the burial)
Fri, 11.03
Rest (travel from Marakwet to Iten)
Sat, 12.03
25’ warm-up (5 km) (Kaptuli Road)
40’ fartlek with 1’ fast / 1’ easy (12.110m)
20’ fast : 6800m (average 2’56”4)
20’ easy : 5310m (average 3’46”0)
General average : 3’18”1 / km
1 hr easy (14 km) (31 km)
Sun, 13.03
1 hr 40’ moderate (26 km)
(26 km)
Mon, 14.03
20’ warm-up (4 km) - Track (Kamarin) :
10 x 1200m in :
3’27”8 (1’26”) – 3’28”5 (1’27”) – 3’30”5 (1’20”) –
3’29”5 (1’26”) – 3’29”2 (1’32”) – 3’31”5 (1’32”) –
3’27”2 (1’05”) – 3’29”2 (1’18”) – 3’30”8 (1’46”) –
3’21”6 (average : 3’28”58 / 1’25”)
- (rest 8’30”) -
10 x 200m (rec. 200m jogging) (with marathon shoes) :
31”0 (79”) – 31”4 (73”) – 31”2 (67”) – 30”9 (69”) – 31”4 (69”) – 31”2 (71”) – 31”3 (68”) – 30”7 (66”) – 31”6 (68”) – 29”5 (average : 31”02 / 1’10”)
- (rest 6’48”) -
10 x 200m (rec. 200m jogging) (with marathon shoes) :
30”8 (94”) – 30”9 (84”) – 30”4 (78”) – 31”1 (79”) – 31”2 (78”) – 31”2 (74”) – 30”9 (73”) – 31”0 (74”) – 30”5 (70”) – 28”9 (average : 30”68 / 1’18”)
8’ warm-down (1.4 km) (9 + 16 km)
52’ easy (12 km) (37 km)
Tue, 15.03
1 hr easy (15 km)
50’ easy (12 km) (27 km)
Wed, 16.03
1 hr 20’ moderate (19.5 km)
(19.5 km)
Thu, 17.03
1 hr 20’ moderate (19.5 km)
50’ easy (12 km) (31.5 km)
Fri, 18.03
10’ warm-up (2 km) - (Nangili going and coming back)
40 km in 2:07:15 (training shoes)
05 km : 17:05 - 17:05 (1917m `` 1965m) + 48m
10 km : 33:05 - 16:00 (1965m < 1998m) + 33m
15 km : 48:39 - 15:34 (1998m %% 1959m) - 39m
20 km : 1:04:38 - 15:59 (1959m `` 1967m) + 8m
25 km : 1:20:18 - 15:40 (1967m %% 1948m) - 19m
30 km : 1:36:24 - 16:06 (1948m `` 2002m) + 54m
35 km : 1:51:53 - 15:29 (2002m %% 1969m) - 33m
40 km : 2:07:15 - 15:22 (1969m > 1930m) - 39m
For 10 km : 33’05” + 31’33” + 31’46” + 30’51”
Last 30 km : 1:34:10
Last km : 2’54”
35’ easy jogging (6 km) (48 km)
Sat, 19.03
1 hr 10’ easy (16 km)
(16 km)
Sun, 20.03
1 hr 20’ easy (19 km)
(19 km)
Mon, 21.03
50’ easy (11 km)
1 hr 30’ easy (23 km) (34 km)
Tue, 22.03
1 hr 02’ easy (15 km)
47’ progressive (after 5’, from 3’20” > 2’55”) (15 k) (30 km)
Wed, 23.03
1 hr easy (15 km)
1 hr easy (15 km) (30 km)
Thu, 24.03
25’ warm-up (5 km) + Track (Chepkoilel) :
10 x 1600m in :
4’40”1 (1’43”) – 4’36”7 (1’49”) – 4’37”5 (1’57”) –
4’36”2 (1’45”) – 4’38”9 (1’55”) – 4’37”2 (1’51”) –
4’35”3 (2’02”) – 4’30”1 (1’47”) – 4’29”9 (1’55”) –
4’17”8 (2’11”9 + 2’05”9, last lap 61”9) (21 km)
50’ easy (11 km) (32 km)
Fri, 25.03
1 hr 10’ moderate (18 km)
1 hr moderate (15.5 km) (33.5 km)
Sat, 26.03
1 hr 20’ moderate (21 km)
1 hr moderate (15.5 km) (36.5 km)
Sun, 27.03
1 hr 30’ moderate (24 km)
(24 km)
Mon, 28.03
20’ warm-up (3.5 km) – (Moiben Road) :
31 km (8 x 3 km recovery 1 km) in 1:38’12” (av. 3’10”)
3000m in 9’36” (2209m > 2206m) - 3m
1000m in 3’45” (2206m > 2199m) - 7m
3000m in 8’39” (2199m > 2180m) - 19m
1000m in 3’25” (2180m = 2180m) 0m
3000m in 8’57” (2180m > 2173m) - 7m
1000m in 3’31” (2173m > 2166m) - 7m
3000m in 8’56” (2166m > 2156m) - 10m
1000m in 3’31” (2156m > 2142m) - 14m
3000m in 9’01” (2142m `` 2149m) + 7m
1000m in 3’41” (2149m %% 2140m) - 9m
3000m in 9’08” (2140m `` 2152m) + 12m
1000m in 3’30” (2152m < 2158m) + 6m
3000m in 9’23” (2158m < 2178m) + 20m
1000m in 4’01” (2178m < 2186m) + 8m
3000m in 9’08” (2186m < 2195m) + 9m
(last km in 2’53”)
Total time 24 km fast : 1 hr 12’48” (av. : 3’02”)
Total time 7 km slow : 25’24” (av. : 3’38”)
Total gap of the 8 x 3 km fast : + 9m
Total gap of the 7 x 1 km slow : - 23m
30’ easy (6.5 km) (41 km)
Note :
During this session, Moses was hit by a bike and had a prain in the left ankle.
His left foot is a little swollen. He had a tape and used ice.
Tue, 29.03
Rest
40’ progressive (9.6 km) (9.6 km)
(10’22” + 8’13” + 7’54” + 8’04” + 3’37” + 1’49”)
Wed, 30.03
1 hr 20’ from easy to moderate (19.5 km)
1 hr easy (14.5 km) (34 km)
Thu, 31.03
1 hr 10’ moderate (18 km)
50’ easy (12.4 km) (30.4 km)
1st Week (1.03 – 6.03.2011)
Competitions (HM) n. 1
Running Sessions n. 5
Weekly Mileage km 116
Rigeneration Mileage (< 3’50”) km 41
Basic Aerobic Mileage (3’50” %%`` 3’30”) km 0
Aerobic Endurance Mileage (3’30” %%`` 3’15”) km 18
Aerobic Power Mileage (3’15” %%`` 3’05”) km 30
Specific Marathon Speed Endurance (3’05” %%`` 2’55”) km 16
Specific HM Speed Endurance (2’55” %%`` 2’45”) km 11
Specific 10000m Speed Endurance (2’45” %%`` 2’35”) km 0
Speed (< 62” per 400m) km 0
2nd Week (7.03 – 13.03.2011)
Running Sessions n. 5
Weekly Mileage km 78
Rigeneration Mileage (< 3’50”) km 51
Basic Aerobic Mileage (3’50” %%`` 3’30”) km 20
Aerobic Endurance Mileage (3’30” %%`` 3’15”) km 0
Aerobic Power Mileage (3’15” %%`` 3’05”) km 0
Specific Marathon Speed Endurance (3’05” %%`` 2’55”) km 7
Specific HM Speed Endurance (2’55” %%`` 2’45”) km 0
Specific 10000m Speed Endurance (2’45” %%`` 2’35”) km 0
Speed (< 62” per 400m) km 0
3nd Week (14.03 – 20.03.2011)
Running Sessions n. 11
Weekly Mileage km 198
Rigeneration Mileage (< 3’50”) km 123
Basic Aerobic Mileage (3’50” %%`` 3’30”) km 19
Aerobic Endurance Mileage (3’30” %%`` 3’15”) km 0
Aerobic Power Mileage (3’15” %%`` 3’05”) km 40
Specific Marathon Speed Endurance (3’05” %%`` 2’55”) km 0
Specific HM Speed Endurance (2’55” %%`` 2’45”) km 12
Specific 10000m Speed Endurance (2’45” %%`` 2’35”) km 2
Speed (< 62” per 400m) km 2
4th Week (21.03 – 27.03.2011)
Running Sessions n. 13
Weekly Mileage km 225
Rigeneration Mileage (< 3’50”) km 121
Basic Aerobic Mileage (3’50” %%`` 3’30”) km 75
Aerobic Endurance Mileage (3’30” %%`` 3’15”) km 3
Aerobic Power Mileage (3’15” %%`` 3’05”) km 8
Specific Marathon Speed Endurance (3’05” %%`` 2’55”) km 2
Specific HM Speed Endurance (2’55” %%`` 2’45”) km 14.5
Specific 10000m Speed Endurance (2’45” %%`` 2’35”) km 1
Speed (< 62” per 400m) km 0.5
5th Week (28.03 – 31.03.2011)
Running Sessions n. 7
Weekly Mileage km 115
Rigeneration Mileage (< 3’50”) km 49
Basic Aerobic Mileage (3’50” %%`` 3’30”) km 42
Aerobic Endurance Mileage (3’30” %%`` 3’15”) km 0
Aerobic Power Mileage (3’15” %%`` 3’05”) km 0
Specific Marathon Speed Endurance (3’05” %%`` 2’55”) km 24
Specific HM Speed Endurance (2’55” %%`` 2’45”) km 0
Specific 10000m Speed Endurance (2’45” %%< 2’35”) km 0
Speed (< 62” per 400m) km 0
TRAINING MOSES MOSOP (April 2011)
Fri, 01.04
20’ warm-up (3.5 km) - (Kaptuli Road) :
25 km in 1 hr 16’28” (average : 3’03”5 / km)
5 km : 14’55” (14’55”)
10 km : 29’58” (15’03”)
15 km : 45’29” (15’31”)
20 km : 61’00” (15’31”)
25 km : 76’28” (15’28”)
50’ easy (11.5 km) (40 km)
Sat, 02.04
1 hr 25’ easy (21 km)
1 hr easy (15 km) (36 km)
Sun, 03.04
1 hr 40’ easy (25 km)
(25 km)
Mon, 04.04
1 hr 30’ easy (23 km)
58’ easy (14 km) (37 km)
Tue, 05.04
20’ warm-up (4 km) +
(Moiben road, one way : start 2215m / finish 2077m)
24 km alternating speed in 1hr 14’13” (av. : 3’05”5)
1- 3’15” 3’15” d - 9
2- 2’50” 6’05” d - 6
3- 3’34” 9’39” u + 7
4- 2’49” 12’28” d - 4
5- 3’17” 15’45” d - 18
6- 2’55” 18’40” u + 2
7- 3’24” 22’04” m - 5
8- 2’51” 24’55” m - 1
9- 3’21” 28’16” d - 1
10- 2’53” 31’09” d - 8
11- 3’27” 34’36” d - 6
12- 2’51” 37’27” d - 7
13- 3’25” 40’52” m + 2
14- 2’51” 43’43” d - 8
15- 3’24” 47’07” d - 6
16- 3’01” 50’08” m - 11
17- 3’14” 53’22” m - 1
18- 3’02” 56’24” u + 4
19- 3’17” 59’41” d - 11
20- 2’45” 1:02’26” d - 5
21- 3’12” 1:05’38” d - 13
22- 2’49” 1:08’27” d - 9
23- 3’10” 1:11’37” d - 11
24- 2’36” 1:14’13” d - 12
Total time 12 km fast : 34’13” (average : 2’51”) - 67m
Total time 12 km slow : 40’00” (average : 3’20”) - 72m
50’ easy (11 km) (39 km)
Wed, 06.04
1 hr 15’ moderate (20 km)
50’ easy (11.5 km) (31.5 km)
Thu, 07.04
1 hr 30’ moderate (24 km)
50’ easy (11.5 km) (35.5 km)
Fri, 08.04
1 hr 27’ moderate (23 km)
1 hr easy (15 km) (38 km)
Sat, 09.04
27’ warm-up (5,250 km) - (Kaptuli Road) :
Fartlek in progressive way (17,750 km):
20 x 1’ fast / 1’ easy + 20 x 30” fast / 30” moderate
First 20’ (5.5 km) : (3.750m + 1.750m) (av. 3’38”)
20’ – 40’ (6.0 km) : (3.800m + 2.200m) (av. 3’20”)
40’ – 60’ (6.25 k) : (3.800m + 2.450m) (av. 3’12”)
Sun, 10.04
Mon, 11.04
(Flight Eldoret – Nairobi – Amsterdam)
Tue, 12.04
(Flight Amsterdam – Boston)
Wed, 13.04
Hi Pete
I know several optional mathematic formulas to attempt to estimate and/or analyze the RESISTANCE RATIO between distance events. Frank Horwill is one. But to be sincere, i prefer the basic ones, the easy ones, as we did on this thread. Since mathematics is accurate no need to extra calculus as this Frank Horwill one or every other. What we need is to build a ratio or index from one performance and another - from the short event and the long event. Once again i think that simplicity is the effective way, the KISS - Keep it Simple and Straight.
I guess that we might use several formulas, but it´s undeniable that a turning point on the resistance ratio occurs from the middle distance events that are run in faster pace or closer than the vVO2max and distance events that are run slower than the vVO2max. 800m, 1500m/mile, 2000m and 3000m flat are vVO2max supra-maximal and from 3000m and longer are sub-maximal vVO2max, be the "empirical" vVO2max the 3000m flat.
I guess that the resistance ratio is a good tool, not just can estimate and preview what are the top limits of the runner in one longer event based in the short event result, but can lead the coach (or self coach) what´s the rich training direction as well, what training factor might be expand, what might be the next training modulation.
The resistance ratio opens a new window of performance and training interpretation. With the resistance ratio tool, one inferior performance by someone runner, one slow result, might be seen as interesting one than the fast performance from another runner.
Pete - I like that chart. If you also plot the 100 km WR (6:10:20 = 16 km/h) and 100 mile WR (11:28:03 = 14 km/h), this shows that the break at the marathon could be real and the 4 to 5% 'resistance ratio' is only really valid between 3k and HM. I also think a 'valid' sub-203 is still some way off, but the new young generation are coming to the marathon with a slightly different background and a lot of leg speed (just watch Mutai's last 10k from London this year). I was lucky enough to be standing just behind him on the start line at London this year, I'm always surprised by how small these top guys are.
ultras wrote:If you also plot the 100 km WR (6:10:20 = 16 km/h) and 100 mile WR (11:28:03 = 14 km/h), this shows that the break at the marathon could be real and the 4 to 5% 'resistance ratio' is only really valid between 3k and HM.
I'd be careful about putting too much stock in the 100k and 100 mile WRs. Not all the WRs are creaed equally, because the events aren't necessarily all competed as frequntly.
When I include the 20k and 30k WRs in these plots, they stand out as being noticeably "weaker" than the rest, at least if we take the overall trend as representing a uniform standard of excellence across distances.
I don't mean to belittle the ultra WRs, but when you have an event that's been competed 1000 times (random low number selected for illustrative purposes only), and another that's been competed by top level competition 1000000 times, the more frequently competed event will have a comparatively stronger record.
Antonio, I agree the sharp kink in the curve at around 3k is suggestive of some kind of distinct physiological change.