Because the field allowed her to close the gap only running a 34. What are you not getting? Goal of a race is to win...strategy was come even with 200 to go and unleash the speed.
Because the field allowed her to close the gap only running a 34. What are you not getting? Goal of a race is to win...strategy was come even with 200 to go and unleash the speed.
Training the LT should be done over a variety of paces from roughly half-marathon to 10k and occasionally as fast as 8k pace. It is a spectrum and all of it provides different benefits. Subtle changes but worth investigating imo.
The critical velocity concept is really similar to high volume cruise intervals from McMillan.
30 minutes of running at that pace is between 8-12 800s for most HS athletes. Pretty good amount of volume, but if done at the right pace over several training cycles it will make them an aerobic giant.
They are essentially cruise intervals and will act like them. VO2max and lactate threshold are clear physiological factors that are easily measured in treadmill lab testing. Critical velocity is between VO2max and LT and is calculated as a % of VO2 max, and ends up being around 10K pace. It should be good for 10K training since it is specific to 10K pace.
VO2 max sets the limit for all the other paces, which are at a % of VO2max, so if you improve your VO2max, the LTVO2 will also improve. VO2max is most specific for 3k to 5k race pace, while LT is most specific for 15k to half-marathon race pace, with marathon pace a little slower than LT pace.
A sedentary person will not only have a low VO2max. They will also have a low LT of around 60% of that VO2max, while an elite runner will have a LT at 80 to 90% of VO2 max. A runner like Frank Shorter may have a slightly lower VO2max than other elite runners, but a very high LT, and will be faster than someone with a slightly higher VO2max but poor LT.
Then there is running economy/efficiency. Two runners could have identical VO2max and LTVO2 max (for example, 86% of VO2max) but runner A has better running economy, and uses less oxygen at a given running speed. He will be able to run longer at the same speed as runner B or run faster while while using the same amount of oxygen, for example, running at their LT pace. That is why velocity at VO2max (vVO2max) is a better measure than VO2max because it factors in running economy.
Velocity at LTVO2 (vLTVO2) is an even better predictor of endurance running race performance…since it is measuring how fast you can run while staying aerobic, and not having lactate build up in the blood. (This is also why really good runners can talk easily while running at 5:40 mile pace.)
Then you want to extend the time that you can maintain your vVO2max and your vLT paces. Two runners could have identical values, but one runner can maintain the pace longer (TlimvV02max) than the other runner.
As you get in better shape, your old vVO2max pace (5k pace) becomes CV pace (10K pace), your old CV pace becomes LT pace (half-marathon pace)…and your old LT pace becomes your marathon pace. As you get in worse shape (and/or older in age), the paces will reverse.
You can progess in workouts by increasing the total time at VO2max pace and LT pace, but also try to extend the time of individual reps…for example: 6 X 1 mile at 10K pace >>> 5 X 5K >>> 4 X 1.5Mile>>>3 X 2Mile…or a Kenyan workout like 5K,4K,3K,2K,1K>>3 X 5K for a total of 15K at LT pace. Now you are really getting a good workout. OK?
(Of course, you...and Fred...already know all this stuff.)
For example:
Of course a sedentary person can still have a really high VO2 if they happen to have a high untrained value.
This is how the crème de la crème stand out.
Here is another study you might like on total training time at vVO2max and 10K race performance in Kenyans.
https://www.ncbi.nlm.nih.gov/pubmed/12569219
Good training needs volume and intensity.
Hey Fred.
How many medals did the Flagstaff Olympic Teamâ„¢ win in Rio?
33 medals.
That is just a coincidental synchronicity…again.
Please stop it Mo.
Please take that Britexitâ„¢ flag down right now.
Is Tania tiger kitten going to yell at Mobot?
Maybe.
Abdi's at 2,643 ft in Tuscon, 4 hours from Flagstaff. Does he come to Flagstaff for x amount of work, or does he train in the mountains near Tuscon?
Is his 2:11 at N.Y. worth a 2:09 at age 39 on a faster course?
fred wrote:
Sure guys were doing that before Tinman was around. What's the big deal?
Fred.
Why do Brits use the word 'gruelling'?
http://www.dailymail.co.uk/video/othersports/video-1177295/Mo-Farah-gruelling-run-trains-Northern-Arizona.htmlMo and Abdi did a gruelling (grueling) run.
rjm33 wrote:
fred wrote:Sure guys were doing that before Tinman was around. What's the big deal?
Fred.
Why do Brits use the word 'gruelling'?
http://www.dailymail.co.uk/video/othersports/video-1177295/Mo-Farah-gruelling-run-trains-Northern-Arizona.htmlMo and Abdi did a gruelling (grueling) run.
Yeah, then they went back to Abdi's , ate some gruel and washed it down with beet juice.
Abdi runs a lot. I have seen him running twice on the same day.
Mo can do his distance runs with Abdi and his speed workouts with Centro.
Then Mo does strength training to improve his running economy and vMART (which should not be confused with B. MART (Brenda Martinez).
https://www.ncbi.nlm.nih.gov/pubmed/24532151
Mo does everything…and sets his altitude tent to 3000m at night.
Then Tania tiger kitten yells…"Please stop it Mobot™!!!!!"
She may also use some other Brit words…like 'ghastly'…as in "ghastly mistakes at UKAD involving Dr. Mark Bonar.
https://www.theguardian.com/sport/2016/jul/11/drugs-ukad-mark-bonar
http://www.thetimes.co.uk/article/uk-anti-doping-official-suspended-cnkct8f2l
There were other ghastly mistakes with Lizzie Armitstead...and perhaps Sir Bradley Wiggins.
http://sports.yahoo.com/news/british-mps-quiz-brailsford-over-doping-102757113.html
;_ylt=AwrC1THsKiVYXGgAKD.TmYlQ;_ylu=X3oDMTByMjB0aG5zBGNvbG8DYmYxBHBvcwMxBHZ0aWQDBHNlYwNzYw--
That is unfortunate for UKAD.
A new strength training study from 2016 which showed no change in critical velocity but still showed a 5K time trial performance improvement:
Good post that I think would be helpful to a lot of folks, but if I were to distill it down and focus on my initial question, it can be functionally restated as:
"They serve the same purpose as cruise intervals, and it is valid to do them even though they are faster than necessary to cause lactate threshold adaptation because your body better adapts when you give it slightly different stimuli from time to time."
Fair?
Smoove wrote:
Good post that I think would be helpful to a lot of folks, but if I were to distill it down and focus on my initial question, it can be functionally restated as:
"They serve the same purpose as cruise intervals, and it is valid to do them even though they are faster than necessary to cause lactate threshold adaptation because your body better adapts when you give it slightly different stimuli from time to time."
Fair?
Yes.
This thread has guys who think too much about running specifics.
You can train hard. You can train smart. I'd prefer to do both if possible.
It is good to be curious. However, I feel like you are going to drive yourself nuts over the little details. Your approach to analyzing workouts reminds me of Daniels. Do you have a dedicated coach?
ScienceRunners wrote:
It is good to be curious. However, I feel like you are going to drive yourself nuts over the little details.
It´s not your problem. Go away with your stupid opinions. Not everyone has a coach, or doesn´t even want one.
I coach myself applying the principles Daniels espouses. Been doing so since graduating college in the mid 90s, although my running has always been punctuated with long break periods.
We are in a discussion forum. People ask for advice or want to discuss an issue, and I junp in, sometimes to educate others, sometimes to be educated. Either way, this isn't much mental energy expended - I know this stuff fairly well. It just so happens that we are having a conversation so it seems like there is a lot of energy expended.
But it really isn't, either in an absolute sense or in a relative sense when compared to how much time most of us train. If I'm going to spend the time to run 1300 miles training for a marathon, spending a few minutes in a back and forth discussing physiology seems like a pretty small investment. Plus, it's interesting for its own sake.
Jakob Ingebrigtsen has a 1989 Ferrari 348 GTB and he's just put in paperwork to upgrade it
Strava thinks the London Marathon times improved 12 minutes last year thanks to supershoes
Is there a rule against attaching a helium balloon to yourself while running a road race?
Clayton Murphy is giving some great insight into his training.
NAU women have no excuse - they should win it all at 2024 NCAA XC
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these
2024 College Track & Field Open Coaching Positions Discussion