| SportsLab of Real Fitness, Inc. The Science of Running |
| Matt Woods, MS Exercise Physiology 178-B East Milltown Road, Wooster, OH 44691 Phone 330.465.8724 Email mswsportslab@yahoo.com www.rfsportslab.com |
| 10 SMALL CHANGES THAT YIELD BIG RESULTS by Matt Woods, Exercise Physiologist 1) Get control of your racing schedule and limit competition to the bare minimum to achieve primary seasonal goals. Determine which competitions are required and go from there (State, Regional, District, Conference (high school)). Compete every other week prior to these mandatory meets or compete in two to three week series followed by a week or two off. It’s your program, you can control how often and why you race (Use periodization. Peak when it counts.) 2) Limit the amount of quality to no more than two threshold or above efforts per week. In other words, if you race on Saturday, there would be one other hard effort during the week. If there is no race that week, then two hard sessions can be employed. Races are the hardest workout. Don’t exclude them from your training prescription. 3) Allow two recovery days following all major stresses and two recovery days before all races. Don’t do long runs on Sunday following a Saturday race. Wait until Monday. Hard workouts should be on Wednesday when racing on Saturday. 4) Favor anaerobic threshold (tempo) sessions over VO2 max work and lactate tolerance work. Recognize races as VO2 max stresses. Don’t double your emphasis of one physiological parameter each week. Alternate physiological stresses so that you don’t have back-to-back replication of the same stress. (Training is a matter of physiological balance.) 5) Slow down on recovery runs. These should be two minutes per mile slower than race pace. Have big variation between your hard and easy. 6) Utilize short alactate hill sprints with full recoveries two days per week following regular recovery runs on day prior to hard workout. This is the most specific speed and power development a runner can do. (10-15 seconds with 2:00-3:00 minute recoveries) 7) Employ year-round strength training, particularly core strength two days per week. Recognize that running is not just a metabolic issue, but is largely neuromuscular and dependent on elastic energy. 8) Sacrifice immediate results for bigger, long-term results. Interval training and anaerobic work will elicit a minor short-term performance enhancement, but tempo running will yield a much bigger improvement in the long run. 9) Anaerobic capacity development can be limited to a few short intervals following a tempo session. 10) Utilize a proper dynamic warmup before all races and hard sessions. |
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Determining Optimal Training Intensities
by Matt Woods, Exercise Physiologist
Introduction
One of the most important factors in optimizing individual performance improvement and enhancing training efficiency is to have objective means of establishing and
monitoring training paces or efforts. It is particularly important in a group setting to be able to prescribe training paces for each runner. These methods of training pace
assignment can be either very simple field tests or more sophisticated laboratory procedures. Ideally, a coach and/or athlete would employ a combination of methods,
depending on the time of year and availability. At the Real Fitness SportsLab, we utilize each of the following methods when assisting runners in pursuit of their
performance goals.
1) Physiological Testing – One of the primary services at the Real Fitness SportsLab is physiological testing performed by exercise physiologist Matt Woods. A typical
test battery at SportsLab would involve a lactate profile and a VO2 max test. Through a combination of these two laboratory tests, the entire range of effective training paces
can be determined. These tests are completely individualized according to the runner’s current physical abilities and the actual test protocol is customized based on a
discussion of the runner’s recent race performances, training and personal bests. From these tests, a runner can learn their true max heart rate, VO2 max, aerobic
threshold, anaerobic threshold, and peak lactate, along with the corresponding heart rates, paces, and lactate levels. Although the tests are performed on a treadmill, the
transferability to overground running is quite good and creates a repeatable test in a controlled setting. Optimally, a runner would undergo four tests per year, but even two
would be quite effective. This type of performance monitoring is clearly the most sophisticated of the available methods, but is surprisingly affordable.
2) Field Tests – The following two field tests are an inexpensive, highly repeatable, and very specific means of determining optimal training intensities. Both tests can
be surface or terrain specific to enhance their transferability to the conditions that a runner is training to race in.
a) The 1.5 Mile Test is aimed at determining velocity at VO2 max (v VO2 max). It is well established that the velocity or pace that VO2 max occurs at can be maintained
for about 6 to 10 minutes. The 1.5 mile distance fits nicely into that 6 to 10 minute time period. The objective is to run an even-paced, all-out effort over 1.5 miles, on a
course or surface that will be your dominant racing or training surface. In other words, if you are racing in cross country conditions, your 1.5 mile time trial should be on
grass and hills. If you are preparing for track, then the track would be appropriate for the test. Although percentages of the actual velocity determined from the test can be
used to assign training paces, at SportsLab we have devised a simpler method for calculating the training paces. For simplicity’s sake, it is easier to call the 1.5 mile time
trial pace, 3k pace. Under ideal conditions, if rested, a runner could come pretty close to maintaining that pace for 3k. From there, it is very simple to add 16 seconds per
mile to determine approximate capability over 5km, 10km, half marathon and marathon. By adding 16 seconds per mile for each successively longer distance, current
individualized training paces can be determined. Anaerobic threshold pace would be about 40-45 seconds per mile slower than the 1.5 mile time trial pace and aerobic
threshold about 70-75 seconds slower. Easy recovery pace is about 2 minutes per mile slower.
Some coaches and runners may find that the paces are a little slower than what they are capable of, but that functions as a built-in safeguard to prevent overtraining.
For women, the conversion from one distance to another may be closer to 20 seconds per mile. Regardless, this simple, repeatable test provides a current insight into the
pace that quite accurately determines VO2 max velocity.
b) The 10 Mile Time Trial is an excellent assessment of a runner’s pace at anaerobic threshold. It is well established that the pace that a runner can maintain for an
even-paced one hour all-out effort, corresponds very closely to the traditional 4 mmol anaerobic threshold. Although slower runners will require a longer time period to
cover 10 miles, whatever distance a runner can cover in around an hour is applicable. The average pace per mile for the distance covered in one hour can effectively be
used to determine anaerobic threshold pace. The pace at the anaerobic threshold is one of the biggest determinants of distance running success. The higher the pace at
the anaerobic threshold, the faster the sustainable race pace will be at virtually all competitive distances. For younger or slower runners, a 7 to 8 mile distance can be
used to determine the anaerobic threshold speed.
Although the term anaerobic threshold has become outdated, the concept of developing a high sustainable speed over a longer distance has greater ramifications for
distance running performance. The point at which there becomes a rather abrupt increase in lactate production and the body’s ability to metabolize it, is a critical
performance-limiting factor. Sustained efforts at one hour race pace will gradually enhance the shuttling of lactate both within and outside of the working muscles.
3) Recent Race Performances – A third way, and possibly the most effective and specific way of assigning training paces, is current race performances. A runner’s
times, from races within the last 2-4 weeks, if run under good conditions, are the best reflection of the athlete’s present physical abilities. From these race times, it is
possible to determine equivalent performances at other distances and, therefore, bracket the target distance for optimal race preparation. Both underdistance and
overdistance capability are critical to maximizing performance at the focal distance. By using current race performance, a runner can train at present race pace and at the
pace of one distance above and one distance below. In other words, as a 5000 meter runner, it is necessary, during the racing season and the specific preparation period,
to run at 5k pace, 3k pace and 10k pace. If you do not have recent race performances at all three distances, tables that give equivalent performances or using a 12-16
second per mile conversion, will predict the possible performances at the surrounding distances. Noted physiologist, Jack Daniels, was one of the first to produce
mathematical formulations for determining equivalent race performances. He was also able to assign a predicted VO2 max that corresponded to those performances.
Those interested in using his tables to determine the performance equivalents can find them in his book Daniels’ Running Formula. There are also equivalency tables on
the Internet which allow you to plug in a recent race time and instantly get the equivalent performance at virtually every distance.
When determining training paces, there is always the debate of whether to run at current race pace versus goal pace. We believe that it is better to train at current ability
and cut down to goal pace over the course of the workout. In a typical interval session aimed at instilling race-specific fitness, you would run the majority of the intervals at
present ability, as demonstrated by a recent race or equivalent performance, and run the last interval or two at goal pace. Another way of ensuring the overload that will
allow an improvement from present race pace is the use of workouts at one distance below the target distance. Goal pace would be somewhere between the two paces,
and by doing sessions at both paces and adding a progression element through the workout, goal pace capability can be attained. Balancing current capability with future
ambitions is where the art of coaching comes in and the critical part of optimizing improvement.
4) Heart Rate Monitoring and Lactate Monitoring – Our fourth method of establishing and controlling training intensity is heart rate and lactate monitoring. Both of
these methods can be completely individualized and remove subjectiveness from the training process. To effectively utilize these methods, some preliminary testing must
be done, but this ensures that the parameters are current and individualized.
In the section on Physiological Testing, we discussed how, during the lactate profile and VO2 max test, heart rate and lactate measures would be obtained. These
measures will coincide with the critical physiological parameters that will be the focus of a properly balanced training program. Through physiological testing, a coach and
athlete can obtain heart rate and lactate numbers to dictate easy aerobic running, aerobic threshold, anaerobic threshold, VO2 max, peak lactate, and max heart rate. A
properly designed lactate profile can give you heart rates and lactates for a range of paces from easy aerobic running up to anaerobic threshold. Consequently, you have a
test that is repeatable and can be used to assess improvements.
When applying this information to actual training, you can focus on hitting a specific heart rate and/or lactate, as opposed to a specific pace. This approach is more
intrinsically focused than a pace-based approach and may be better suited for adverse conditions such as heat or altitude. By focusing on individual heart rate and lactate
parameters that correspond to known physiologically effective training zones, the arbitrary nature of pace is avoided. Ultimately, to run a particular time in a race, the
extrinsic reality of the clock must be met, but the process of getting there must also take into consideration daily performance fluctuation.
Although more expensive and technical than other training control methods, heart rate and lactate monitoring represent the cutting edge of athletic training. A runner can
ultimately learn the subjective feeling that corresponds with a particular heart rate or lactate, but that can take considerable time. As suggested earlier, the ultimate
coaching approach is to blend the various methods and use them according to the demands of a specific workout or training environment.
For information on how to optimize your training process and create your own idealized set of training parameters, CONTACT Real Fitness / SportsLab today. Matt
Woods, Exercise Physiologist
Phone 330.465.8724 or Email mswsportslab@yahoo.com
by Matt Woods, Exercise Physiologist
Introduction
One of the most important factors in optimizing individual performance improvement and enhancing training efficiency is to have objective means of establishing and
monitoring training paces or efforts. It is particularly important in a group setting to be able to prescribe training paces for each runner. These methods of training pace
assignment can be either very simple field tests or more sophisticated laboratory procedures. Ideally, a coach and/or athlete would employ a combination of methods,
depending on the time of year and availability. At the Real Fitness SportsLab, we utilize each of the following methods when assisting runners in pursuit of their
performance goals.
1) Physiological Testing – One of the primary services at the Real Fitness SportsLab is physiological testing performed by exercise physiologist Matt Woods. A typical
test battery at SportsLab would involve a lactate profile and a VO2 max test. Through a combination of these two laboratory tests, the entire range of effective training paces
can be determined. These tests are completely individualized according to the runner’s current physical abilities and the actual test protocol is customized based on a
discussion of the runner’s recent race performances, training and personal bests. From these tests, a runner can learn their true max heart rate, VO2 max, aerobic
threshold, anaerobic threshold, and peak lactate, along with the corresponding heart rates, paces, and lactate levels. Although the tests are performed on a treadmill, the
transferability to overground running is quite good and creates a repeatable test in a controlled setting. Optimally, a runner would undergo four tests per year, but even two
would be quite effective. This type of performance monitoring is clearly the most sophisticated of the available methods, but is surprisingly affordable.
2) Field Tests – The following two field tests are an inexpensive, highly repeatable, and very specific means of determining optimal training intensities. Both tests can
be surface or terrain specific to enhance their transferability to the conditions that a runner is training to race in.
a) The 1.5 Mile Test is aimed at determining velocity at VO2 max (v VO2 max). It is well established that the velocity or pace that VO2 max occurs at can be maintained
for about 6 to 10 minutes. The 1.5 mile distance fits nicely into that 6 to 10 minute time period. The objective is to run an even-paced, all-out effort over 1.5 miles, on a
course or surface that will be your dominant racing or training surface. In other words, if you are racing in cross country conditions, your 1.5 mile time trial should be on
grass and hills. If you are preparing for track, then the track would be appropriate for the test. Although percentages of the actual velocity determined from the test can be
used to assign training paces, at SportsLab we have devised a simpler method for calculating the training paces. For simplicity’s sake, it is easier to call the 1.5 mile time
trial pace, 3k pace. Under ideal conditions, if rested, a runner could come pretty close to maintaining that pace for 3k. From there, it is very simple to add 16 seconds per
mile to determine approximate capability over 5km, 10km, half marathon and marathon. By adding 16 seconds per mile for each successively longer distance, current
individualized training paces can be determined. Anaerobic threshold pace would be about 40-45 seconds per mile slower than the 1.5 mile time trial pace and aerobic
threshold about 70-75 seconds slower. Easy recovery pace is about 2 minutes per mile slower.
Some coaches and runners may find that the paces are a little slower than what they are capable of, but that functions as a built-in safeguard to prevent overtraining.
For women, the conversion from one distance to another may be closer to 20 seconds per mile. Regardless, this simple, repeatable test provides a current insight into the
pace that quite accurately determines VO2 max velocity.
b) The 10 Mile Time Trial is an excellent assessment of a runner’s pace at anaerobic threshold. It is well established that the pace that a runner can maintain for an
even-paced one hour all-out effort, corresponds very closely to the traditional 4 mmol anaerobic threshold. Although slower runners will require a longer time period to
cover 10 miles, whatever distance a runner can cover in around an hour is applicable. The average pace per mile for the distance covered in one hour can effectively be
used to determine anaerobic threshold pace. The pace at the anaerobic threshold is one of the biggest determinants of distance running success. The higher the pace at
the anaerobic threshold, the faster the sustainable race pace will be at virtually all competitive distances. For younger or slower runners, a 7 to 8 mile distance can be
used to determine the anaerobic threshold speed.
Although the term anaerobic threshold has become outdated, the concept of developing a high sustainable speed over a longer distance has greater ramifications for
distance running performance. The point at which there becomes a rather abrupt increase in lactate production and the body’s ability to metabolize it, is a critical
performance-limiting factor. Sustained efforts at one hour race pace will gradually enhance the shuttling of lactate both within and outside of the working muscles.
3) Recent Race Performances – A third way, and possibly the most effective and specific way of assigning training paces, is current race performances. A runner’s
times, from races within the last 2-4 weeks, if run under good conditions, are the best reflection of the athlete’s present physical abilities. From these race times, it is
possible to determine equivalent performances at other distances and, therefore, bracket the target distance for optimal race preparation. Both underdistance and
overdistance capability are critical to maximizing performance at the focal distance. By using current race performance, a runner can train at present race pace and at the
pace of one distance above and one distance below. In other words, as a 5000 meter runner, it is necessary, during the racing season and the specific preparation period,
to run at 5k pace, 3k pace and 10k pace. If you do not have recent race performances at all three distances, tables that give equivalent performances or using a 12-16
second per mile conversion, will predict the possible performances at the surrounding distances. Noted physiologist, Jack Daniels, was one of the first to produce
mathematical formulations for determining equivalent race performances. He was also able to assign a predicted VO2 max that corresponded to those performances.
Those interested in using his tables to determine the performance equivalents can find them in his book Daniels’ Running Formula. There are also equivalency tables on
the Internet which allow you to plug in a recent race time and instantly get the equivalent performance at virtually every distance.
When determining training paces, there is always the debate of whether to run at current race pace versus goal pace. We believe that it is better to train at current ability
and cut down to goal pace over the course of the workout. In a typical interval session aimed at instilling race-specific fitness, you would run the majority of the intervals at
present ability, as demonstrated by a recent race or equivalent performance, and run the last interval or two at goal pace. Another way of ensuring the overload that will
allow an improvement from present race pace is the use of workouts at one distance below the target distance. Goal pace would be somewhere between the two paces,
and by doing sessions at both paces and adding a progression element through the workout, goal pace capability can be attained. Balancing current capability with future
ambitions is where the art of coaching comes in and the critical part of optimizing improvement.
4) Heart Rate Monitoring and Lactate Monitoring – Our fourth method of establishing and controlling training intensity is heart rate and lactate monitoring. Both of
these methods can be completely individualized and remove subjectiveness from the training process. To effectively utilize these methods, some preliminary testing must
be done, but this ensures that the parameters are current and individualized.
In the section on Physiological Testing, we discussed how, during the lactate profile and VO2 max test, heart rate and lactate measures would be obtained. These
measures will coincide with the critical physiological parameters that will be the focus of a properly balanced training program. Through physiological testing, a coach and
athlete can obtain heart rate and lactate numbers to dictate easy aerobic running, aerobic threshold, anaerobic threshold, VO2 max, peak lactate, and max heart rate. A
properly designed lactate profile can give you heart rates and lactates for a range of paces from easy aerobic running up to anaerobic threshold. Consequently, you have a
test that is repeatable and can be used to assess improvements.
When applying this information to actual training, you can focus on hitting a specific heart rate and/or lactate, as opposed to a specific pace. This approach is more
intrinsically focused than a pace-based approach and may be better suited for adverse conditions such as heat or altitude. By focusing on individual heart rate and lactate
parameters that correspond to known physiologically effective training zones, the arbitrary nature of pace is avoided. Ultimately, to run a particular time in a race, the
extrinsic reality of the clock must be met, but the process of getting there must also take into consideration daily performance fluctuation.
Although more expensive and technical than other training control methods, heart rate and lactate monitoring represent the cutting edge of athletic training. A runner can
ultimately learn the subjective feeling that corresponds with a particular heart rate or lactate, but that can take considerable time. As suggested earlier, the ultimate
coaching approach is to blend the various methods and use them according to the demands of a specific workout or training environment.
For information on how to optimize your training process and create your own idealized set of training parameters, CONTACT Real Fitness / SportsLab today. Matt
Woods, Exercise Physiologist
Phone 330.465.8724 or Email mswsportslab@yahoo.com
How To Be A Good Runner
By Matt Woods, MS Exercise Physiology
Have concrete goals and a vision for yourself as a runner. Make your goals as objective as possible and see yourself being successful. Make sure you are willing to do the
work necessary to achieve these goals. Don’t just talk about them, have a plan of action.
Develop a love for running. Learn to enjoy the training process and develop an identity as a runner. You have to like running, otherwise you are not going to do the
necessary work. Running is not all hard work. Much of your training can be relaxed and enjoyable.
Become a student of the sport. Develop a thirst for knowledge about training and the top athletes in the sport. Read books on training, physiology, nutrition, injury care and
prevention. Follow the sport on the Internet. Develop heroes within the sport.
Be coachable. Trust your coach and believe in their training program. Develop a willingness to be coached and put your faith in your coach and their training philosophy.
Regardless of how much you think you know, submit to your coach’s training.
Live like an athlete 24/7. Recognize that everything you do can affect your training and racing to some extent. It is not just the time that you are running that is critical. The
time before and after your workouts dictates the effectiveness of the training. Live like an athlete.
Recognize that the little things count. Look for the competitive edge by attending to the details. Sleep, diet, strength training, warmup, stretching, proper shoes, are just a
few of the factors that will make you a better runner.
Be a leader and lead by example. Do the right things to become a better runner and others will follow. Try to get your teammates to follow your positive example.
Recognize that summer is when champions are made in cross country. Dedicate your summer to preparing for the season. If you don’t do the work during the summer,
you can’t expect to be successful during the season. The summer is for building your “base.” The season is for racing. “You can’t race without a base.”
Develop consistency, discipline, perseverance and patience. Each one of these qualities is absolutely essential for success in any endeavor, but especially distance
running. Patience may be the most important of all.
Learn that distance running success is a long term project. Don’t expect immediate or overnight success. The work you do today is money in the bank for the future. Give
yourself time to be successful. Remember the tortoise and the hare. Slow and steady will get you there eventually.
Be an athlete first and a runner second. In other words, recognize that you must develop your entire body and overall athleticism along with the specific capacity to run long
distances. Coordination, agility, balance, core stabilization, and speed will all make you a better runner in the end.
Be a good teammate. Realize you need 7 runners to have a good cross-country team. Encourage your teammates both during the summer and the season. There is
strength in numbers. Create as many like-minded individuals as possible all striving for the same thing. Realize that even slower teammates can play a vital role in your
individual and team success. Slower teammates can contribute in many ways.
Dare to be different. Running cross-country is not the most popular thing, but is very rewarding and is a noble pursuit. Through running you will experience great things.
Appreciate the uniqueness of being a runner and take pride in that. Don’t ever be dissuaded by others to be a runner. If you enjoy the sport, commit to seeing how good
you can be.
Be humble and gracious. No matter how good you become, always demonstrate humility. Encourage slower runners and thank people for their support. Never think that
you did it all by yourself. It takes many people to be a great athlete. Show appreciation to your coach, parents, and fans.
Run for something bigger than yourself. Use your running as a means of motivating and encouraging others. Take other people along on your journey.
By Matt Woods, MS Exercise Physiology
Have concrete goals and a vision for yourself as a runner. Make your goals as objective as possible and see yourself being successful. Make sure you are willing to do the
work necessary to achieve these goals. Don’t just talk about them, have a plan of action.
Develop a love for running. Learn to enjoy the training process and develop an identity as a runner. You have to like running, otherwise you are not going to do the
necessary work. Running is not all hard work. Much of your training can be relaxed and enjoyable.
Become a student of the sport. Develop a thirst for knowledge about training and the top athletes in the sport. Read books on training, physiology, nutrition, injury care and
prevention. Follow the sport on the Internet. Develop heroes within the sport.
Be coachable. Trust your coach and believe in their training program. Develop a willingness to be coached and put your faith in your coach and their training philosophy.
Regardless of how much you think you know, submit to your coach’s training.
Live like an athlete 24/7. Recognize that everything you do can affect your training and racing to some extent. It is not just the time that you are running that is critical. The
time before and after your workouts dictates the effectiveness of the training. Live like an athlete.
Recognize that the little things count. Look for the competitive edge by attending to the details. Sleep, diet, strength training, warmup, stretching, proper shoes, are just a
few of the factors that will make you a better runner.
Be a leader and lead by example. Do the right things to become a better runner and others will follow. Try to get your teammates to follow your positive example.
Recognize that summer is when champions are made in cross country. Dedicate your summer to preparing for the season. If you don’t do the work during the summer,
you can’t expect to be successful during the season. The summer is for building your “base.” The season is for racing. “You can’t race without a base.”
Develop consistency, discipline, perseverance and patience. Each one of these qualities is absolutely essential for success in any endeavor, but especially distance
running. Patience may be the most important of all.
Learn that distance running success is a long term project. Don’t expect immediate or overnight success. The work you do today is money in the bank for the future. Give
yourself time to be successful. Remember the tortoise and the hare. Slow and steady will get you there eventually.
Be an athlete first and a runner second. In other words, recognize that you must develop your entire body and overall athleticism along with the specific capacity to run long
distances. Coordination, agility, balance, core stabilization, and speed will all make you a better runner in the end.
Be a good teammate. Realize you need 7 runners to have a good cross-country team. Encourage your teammates both during the summer and the season. There is
strength in numbers. Create as many like-minded individuals as possible all striving for the same thing. Realize that even slower teammates can play a vital role in your
individual and team success. Slower teammates can contribute in many ways.
Dare to be different. Running cross-country is not the most popular thing, but is very rewarding and is a noble pursuit. Through running you will experience great things.
Appreciate the uniqueness of being a runner and take pride in that. Don’t ever be dissuaded by others to be a runner. If you enjoy the sport, commit to seeing how good
you can be.
Be humble and gracious. No matter how good you become, always demonstrate humility. Encourage slower runners and thank people for their support. Never think that
you did it all by yourself. It takes many people to be a great athlete. Show appreciation to your coach, parents, and fans.
Run for something bigger than yourself. Use your running as a means of motivating and encouraging others. Take other people along on your journey.