EX. PHYS.: what percentage of VO2 max are these races run at?

Typical. We use Science to limit performance. VO2 Max is the single most overrated factor in performance. So we start with a factor that has no baring on performance and then we figure out percentages of that factor.

I would have to disagree that VO2max is over-rated. It is an awesome tool to know potential, however getting the athlete to perform at or near VO2max is the critical key. In fact, I would rather use the term VO2peak, which is becoming more widely used in the scientific world because "max" may be a misnomer at the time of testing. Meaning, that the values achieved during that one particular test indicate their "peak" for that day, but not necessarily their max.

I would say that those percentages are pretty close for near-elite athletes. The real key isn't truly what their "max", but their lactate threshold. The longer the race the more time that you have for lactate to build up to the point of physiologically needing to slow down in order to clear it out. You also have other factors that would induce fatigue, in that theoretically you may be able to clear lactate at 90% of your VO2max/peak, but the race is long enough that neurological fatigue could occur, dehydration could set in (will also affect threshold), physical changes (cross bridge breakdown, etc..).

Again, If given a choice I would rather have a runner that has a VO2max/peak of 80 compared to a 70 or 60, because I would hope that I could train all of them to run at 90% of their peak and the runner with the greatest potential would end up being the best. However, we all know that the most-gifted aren't always the best because the athlete with the 70, 60 ml/kg/min VO2 may be willing to work harder, train better, adapt better, etc...

Just my 2 cents

Catch you later...

Don't go by distance -- go by duration. Geb's 5k is a different energy system then a 16min 5ker.

for ex.

7-12min VO2Max

good point.

Most good VO2max test are supposed to last in the 8-12minute range. This is also why the 2 mile run is a great practical distance to figure your VO2max pace. In most college fitness/wellness classes the 1.5 mile run is used, but these are also typically made up of less fit individuals, so the time frame is the around the same.

You can figure near where you are running (%of VO2max) for different distances by running a 2 mile TT. Divide by 2 (Mile pace). Then figure your mile pace for whatever distance you run. Then figure the percentage.

IE - 2 mile run time = 11:00 (5:30 mile)

I run a 10K in 36:00 (5:48 Mile pace)

5:30/5:48 = 94.8% of VO2max

Good tool to use to figure out daily running paces (IE- easy run at 65% of max)

Just my 2 cents...

Catch you later.

depends a great deal on training. For instance, beginners will only be able to hold a very low percentage of VO2 for any period of time, but with training this goes up. The industry standard for the marathon seems to be ~85% for the average marathoner who has done some training. However, you will also see exceptional cases, like Pat Porter who reportedly tested his lactate turnpoint at 96% VO2. This was only achieved through long, long training. Vigil talks about fractional utilization of VO2, that is, as you train more, you can use a higher % of your VO2 for a longer distance.

Think of it with your 3k pace as your maximum aerobic pace. What you do with training is stretch out how much of that percentage you can run at for longer. Thus, Geb took his 7:26 3k pace (~59.5/400m), slowed down just 1.25 seconds per lap, and ran 12:39 (60.72/400m). Daniel Komen, without quite as much endurance but better speed (3:28/7:20 : 3:31.9/7:26) ran a half second slower at 5k, but he slowed down by just a little more than 2s per 400m.

Interesting side note: Lance Armstrong has had his lactate turnpoint tested at 98% VO2. This means that, essentially, he can keep up 3k pace for 15k/10 miles. That is the result of 6-8 years of high-volume, high-intensity training.

e wrote:

Interesting side note: Lance Armstrong has had his lactate turnpoint tested at 98% VO2. This means that, essentially, he can keep up 3k pace for 15k/10 miles. That is the result of 6-8 years of high-volume, high-intensity training.

NO.

That information regarding Lance's supposed lactate turnpoint is not the same as his lactate threshold.

how is that?