Vigil:
"
We both knew VO2 MAX was important, but even more so was the increase of anaerobic threshold (AT - the point at which lactic acid starts to accumulate in your muscles). Since this became an important training objective, we incorporated the AT runs, sometimes referred to as tempo runs. We started with four miles and over a period of time, increased to six, eight, and ten miles. If we were preparing for a marathon, she would run 12-13 mile AT runs. We thoroughly believed that the longer the run, the greater the stress, the greater the consequent adaptation.
A noticeable observation was made over the five-six year period of increased volume; her AT velocity increased profoundly. She went from an initial 5:24 per mile pace to 5:11 to 5:01. I would like to state that volume runs, when combined with a regular diet of AT runs, are the most important workouts for the development of the endurance component. This brought about a profound increase in her running economy.
Equipped with these two remarkable qualities (increased VO2 uptake and increased anaerobic threshold), any athlete can then embark on running and competing at the international level. We must keep in mind that these increases were brought about through gradual adaptation to stress. As we worked together on a day-to-day basis, Deena learned to listen to her body and knew exactly what her perceived exertion was at a given pace.
Training Priorities
After each human performance test, we had accurate information on her velocity at VO2 MAX (vVO2), anaerobic threshold velocity (ATV), lactate max, lactate at threshold, max heart rate (HR Max) and heart rate at threshold velocity. Armed with this information, we got her vVO2 (which was 4:27 for the mile). This figure would help us in determining her goals for the 3000, 5000, 10000 and the Marathon. We also determined that her fractionalization (VO2 at threshold velocity divided by VO2 MAX) was a percent we would like to improve.
We followed the protocol below in determining goals:
•3000 Meters 7-12 Minute Effort 100% vVO2
•5000 Meters 13-17 Minute Effort 95% vVO2
•10000 Meters 26-38 Minute Effort 90% vVO2
•Marathon 2:06-2:30 80-85% vVO2
This information was deemed extremely accurate, as Deena was only off two seconds in her AR in the 10000 and Meb1.93 seconds in his 10000 AR. After determining their fractionalization (Deena 83% and Meb 81%), we established their goals for the Marathon. Again, Meb missed it by only three seconds and Deena by only 1 minute 16 seconds. Our objective for the future will be to increase fractionalization by utilizing volume and AT runs at the appropriate distance and velocity."
