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stress table
Diminishing Return
Diminishing returns
Principle 7: Accelerating Setbacks
Principle 8: Maintenance
easier to maintain a level of fitness
than it was to achieve that fitness.
Some runners respond better to one type of training than do others; some are slow to respond to the same training that others respond to quickly; and it is certainly a good idea to expose all runners to various approaches during a season of training.
when running a 4,000- to 5,000-meter race twice a week, there is little, if any, need for interval training during this time.
what to do with hs busy racing schedule
might be best to do a workout on Wednesday each week, the day after that midweek race.
always try to achieve the greatest possible benefit from the least amount of training rather than getting the greatest possible benefit from the hardest training possible.
When increasing the training stress, always stay at a chosen degree of stress for 4 to 6 weeks before making changes.
runners seem most comfortable with a particular rhythm, and that rhythm varies little as they change stride length to increase speed during different races.
180 Steps per Minute
180 steps per minute is to minimize the landing shock assoc...
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the slower the leg turnover, the more time you are spending in the air; the more time you spend in the air, the higher you are elevating your body mass; and the higher you elevate body mass...
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pretend you are rolling over the ground rather than bounding from foot to foot.
Foot Strike
try to avoid turning your toes outward as you land.
A turned-out foot
on landing often leads to shin pain along the inside of the lower leg.
The feeling of wanting to breathe harder is caused by an increase in the amount of carbon dioxide (CO2) in your lungs.
When your body senses an increase above the normal 4 or 5 percent, you breathe harder to get rid of the excess CO2
breathing co2
(referred to as a 2-2 breathing rhythm).
breathing rithyms
least during the first two-thirds of middle-distance races, as I explain later in the chapter. You
For the first lap they are to breathe with a 4-4 rhythm, then 3-3 for lap two, 2-2 for lap three, 1-1 for lap four, and back to 4-4 for lap five. Then I ask them which was most stressful and which was most comfortable.
breathing exercise
Something that works quite well with younger runners is to have them breathe with a 2-2 rhythm for the first two-thirds of a race (e.g., first 2 miles of a 5K cross country race), then go to 2-1 or 1-2 for the final third of the race. If they can’t manage 2-2 for the first two-thirds of the race, it tells them they have gone out too fast, and next time they are to set an easier early pace.
Breathing pattern exercise for XC
Aerobic Profile
vO2 and vVO2
The measure of energy expended while running aerobically at some submax speeds is a measure of running economy.
Figure 3.1 Two runners with considerable differences in O2max and economy with very similar vO2max and race times.
in order to improve running performance, it is necessary to include training that will improve aerobic power (O2max) and running economy,
and as either, or both, of these variables improves, there will be an improvement in the important vO2max variable.
better economy also increases vO2max, so the blood lactate value at the same fraction of an increased vO2max will be associated with a faster speed
under hot weather conditions, the heart has to work harder at any given speed of running than when under cool conditions because more blood is diverted to the skin for cooling purposes.
there is an increase in total blood flow and in heart rate. This
is fair to say that a slower speed of running under less-than-desirable conditions will often still
be associated with the desired intensity of exercise, even though not at the same speed.
intensity of effort is the most important thing being sought, then heart rate can be very useful.
and if your morning heart rate is considerably higher than what you normally measure,
E stands for Easy running, M for Marathon-pace running, T for Threshold running, I for Interval training, and R for Repetition training.
E running does a good job of developing the heart muscle,
Another benefit of E running is an increase in vascularization
many of the benefits gained as a result of this process are a function of time spent stressing the muscle fibers.
E runs help build resistance to injury, strengthen the heart muscle, improve the delivery of blood, and promote some useful characteristics of the muscle fibers that will help you run at your best.
limiting an M run to the lesser of 110 minutes or 18 miles
purpose of M running, for someone who is training for a marathon, is to adjust to the specific pace to be used in the coming marathon and to practice drinking while at this pace.
Marathon pace workouts
pace is manageable for a fairly long time (certainly 20 or 30 minutes in practice). Peaked and rested, you can race at T pace for about 60 minutes,
The all-important purpose of T runs is to allow your body to improve its ability to clear blood lactate
Threshold runs
T runs improve the speed you can keep up for a relatively long time.
threshold runs
