thanks wejo
thanks wejo
WXC female top 50 at Aarhus 1:11:47 1/2 At 23 years of age.
High school aged boy 1:52/3:51 + 2 others 1:52, a couple fast high school girls as well. I'm American but coach in Austalia
What you're saying is correct. It's also orthogonal.
It's profoundly missing what the original guy is trying to say. The simplest way to get at what fastboy is trying to say is to take two young HS kids with 13:00 5k potential. Let's say A trains exclusively with threshold or faster, and B trains by building up to 120mpw done mostly at less than 70% of HRmax, with the occasional effort at 75-80% of HRmax + a long run.
In all cases A will run much faster than B. A is likely to run sub 14 doing that training. B would be lucky to get down to 15'.
Two things determine how fast you run. Aerobic capacity and anaerobic capacity. These consist of four things determine how fast you run: VO2 max, efficiency (economy), and fractional utilization set your aerobic contribution to power. Your FRC (anaerobic work capacity) sets the anaerobic contribution.
For an elite athlete running the mile, at best 25% of power comes from anaerobic component. 75% aerobic. Larger aerobic contributions as you go up.
So, whatever maximizes aerobic power is best. Over the long term, the greatest gains are seen in all aspects (VO2, economy, fractional utilization) from easy running. Aerobic intervals do improve the other values, and in fact do so faster over short time horizons. Over long time horizons, the gains stall and become sluggish for the harder stuff. Easy aerobic gains can continue over a decade or more.
Intervals, especially as you move above threshold, can then especially if you start to go to mile pace or faster, also have a benefit towards anaerobic capacity. This effect is small, because aerobic intervals are only lightly touching stressing anaerobic capacity, and this maxes out in 8 to 12 weeks.
Tl;dr - fastboy77 is fundamentally correct. He just didn't say it well. Nordic track is also correct, but was looking at the question holistically. Obviously, to run your best you peak everything, and need everything and Nordic is clearly correct there. However, if you were restricted to either training threshold or above OR never going above 80% of HRmax, the latter would take a runner much closer to peak potential than the former.
Of course you are. It works.
The evidence is obvious. Every elite runner bar none, running more than 1500m, does 10+ hours of week per training, with the vast majority (90% of it) done at VERY easy paces.
Few elite runners consistently run easy runs faster than 6:00 pace. None faster than 5:45. Many routinely 6:30-7:30. Assuming a race pace of 4:12 per mile, converting those ratios yields:
15:30' equivalent: 7:10 to 9:00 pace
18:30 equivalent: 8:30 to 10:45 pace
20:00 equivalent: 9:15 to 11:30 pace
Then realize that those are still overestimates of how fast you should run because the gap between 6:00 pace and 4:12 pace is MUCH larger than the gap between 8:30 pace and 6:00 pace, given the exponential aspect of wind resistance.
How many of you guys that are 18' guys are running 8:30 pace as your FASTEST speed for general easy runs? I doubt it.
That's (part) of why you're not elite. Or as good as you could be.
The important part is that the H+ ions that are driven out of the cell into the extracellular matrix go back down their concentration gradient by going through the protein ATP synthase. This kinetic energy is used to drive the conversion of ADP to ATP, the energy source, since it is an endergonic process.
To build a house you need first to build foundation then you go on , you need block to build walls and so on, step , windows , door, roof. The foundation (easy running) is yes very important but without the other ingredients you will not have the house.
It's also a widely accepted fact that slow running causes the body to adapt to it which then prohibits protein synthesis within the muscle fibers due to the lactic acid accumulation effect which then makes the muscles smaller and weaker.
But yeah to compete in the mile and up you need to be small and weak. So makes sense. And I completely agree with your post. Thanks for all of the info.
Imagine I had done amazing speed workouts like, but not limited to: 3 x 200m, 2 x 300m, 400m, 2 x 300m, 3 x 200m on 90 sec rest, 600m-500m-400m-300m-200m then back up on 2 min rest, straight 200m reps like Paarlauf style, 300m reps, 400m reps.
Yeah just think. Instead of 5:27, you could of got a 5:06 mile if you actually did speed work!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
WOW!!!!!!!!!!!!!!!!!!!!!!!!!!
John_James_413 wrote:
It's also a widely accepted fact that slow running causes the body to adapt to it which then prohibits protein synthesis within the muscle fibers due to the lactic acid accumulation effect which then makes the muscles smaller and weaker.
Please explain?
John_James_413 wrote:
Imagine I had done amazing speed workouts like, but not limited to: 3 x 200m, 2 x 300m, 400m, 2 x 300m, 3 x 200m on 90 sec rest, 600m-500m-400m-300m-200m then back up on 2 min rest, straight 200m reps like Paarlauf style, 300m reps, 400m reps.
Yeah just think. Instead of 5:27, you could of got a 5:06 mile if you actually did speed work!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
WOW!!!!!!!!!!!!!!!!!!!!!!!!!!
Disclaimer - The above sarcastic reply is from someone who records and compares 10 yard (yes 10 yard), personal bests hand timed on a track.
PTF wrote:
Interestingly...after many years of easy running...and I can't tell you when that is...it stops yielding the benefits it once did.
and here's why;
https://www.youtube.com/watch?v=9UrItzUPjXkyou've done the base for a long time and now harvest the fruits from all the boresome aerobic work.
Take it from someones who been running nothing but ultras for the past 5 years doing almost nothing but slow training in the 70mpw range, there is certainly things that beat easy running, that is if you want to be fast. If you want to run all day long and be able to get up and do it again then yes nothing beats easy running for that. Recently did a time trial and struggle just to break 6 minutes. I realize now I should have been doing some actual speedwork. With the likelihood there still wont be many races in 2021 I am going to focus on getting faster. Easy running is not how I plan on doing that.
fastboy77 wrote:
That is incorrect. In order to run fast, you have to possess the physiological adaptations written above, and they are only brought on via easy running. Those aerobic changes facilitate better aerobic energy production and delay anaerobic energy production. Aerobic feels good, anaerobic hurts like heck. Thus the stronger you become aerobically, the longer you can run without lactic buildup. Thus, in turn, you can run longer FASTER.
Aerobic leads to speed.
Train slow race fast, bro.
Also this is too much of a one size fits all blanket statement.
What do you mean by run fast? Which event specifically are you talking about here?
So in order to run the 1500 fast we must do as you say? Wow really? Nobody here knew that. You're so smart.
So they are ONLY brought on by slow running? Wow.
We didn't know this.
You should be an Olympic 1500 meter track coach.
I bet you would produce some really good 4:57.13 milers.
Ok great you figured out distance running.
Yay.
How come? wrote:
John_James_413 wrote:
It's also a widely accepted fact that slow running causes the body to adapt to it which then prohibits protein synthesis within the muscle fibers due to the lactic acid accumulation effect which then makes the muscles smaller and weaker.
Please explain?
He can't explain because it's not true. Muscle size is increased by doing more power training.
But for each event we have an optimal muscle mass specific to that distance.
fastboy77 wrote:
I never said it didn't take place in the mitochondria. Please, tell me where in my post I stated such??
You can't.
In any event, all of that information comes from a whole year of cell biology, buddy. Not everybody gets their information off of Yahoo! Answers like you.
Also, you said nothing to dispute my claim so am I right and you are wrong.
Take care now.
Wow one year of cell biology. You're so smart. And who cares if people get their answers on yahoo about this. It's probably alot smarter to do that then to waste a year of your life studying on how to become a faster distance runner when distance running isn't even cool in the first place.
So therefore since you're so smart then how do I get my 60 meter dash faster? Apply your knowledge to the 60 meter dash since it's way cooler. You're banned from studying distance running. From now on study only 60 meter dash training.
I need you to come up with a 60 meter dash game plan for me.
Does anyone else find it easier to run 6 or 7 pace compared to 9 pace?
My cadence is always around 170-180 and I find it very hard to not speed up.
I meant " than " instead of " then "....
Easy running is the best because you get to talk and joke around with your teammates, forged some great bonds with many teammates on those kinds of runs.
I was responding to a presumably younger runner who had a misconceptions about running and tried to give them some guidance...What's with the sarcasm?
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
2024 College Track & Field Open Coaching Positions Discussion