Recipe for Running - Parts 1 and 2

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This recipe for distance runners touches on a few concepts from the world of exercise physiology, yet the main focus is on how workouts fit into a sound training program.

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  • But it all applies to track too.
  • Recipe for Running - Parts 1 and 2

    1. 1. How will your Cross Country and Track teams run faster? A Recipe for Training Distance Runners 1
    2. 2. These folks will help us out
    3. 3. One more thought
    4. 4. One more thought • Shunryu Suzuki (aka Suzuki Roshi) • Our tendency is to be interested in something that is growing in the garden, not in the bare soil itself. But if you want to have a good harvest, the most important thing is to make the soil rich and cultivate it well.
    5. 5. Paraphrased for Coaches
    6. 6. Paraphrased for Coaches
    7. 7. Paraphrased for Coaches • Our tendency is to be interested in in the workouts, not the science that underlies the workouts. But if you want your athletes to run well, the most important thing is to understand the physiology underlying
    8. 8. Hans Selye
    9. 9. Hans Selye • The father of Stress?
    10. 10. Hans Selye • The father of Stress? • Stress - the nonspecific response of the body to any demand
    11. 11. Hans Selye • The father of Stress? • Stress - the nonspecific response of the body to any demand – Car wreck
    12. 12. Hans Selye • The father of Stress? • Stress - the nonspecific response of the body to any demand – Car wreck – Cross country workout
    13. 13. Hans Selye • The father of Stress? • Stress - the nonspecific response of the body to any demand – Car wreck – Cross country workout – Paper cut
    14. 14. Hans Selye • The father of Stress? • Stress - the nonspecific response of the body to any demand – Car wreck – Cross country workout – Paper cut • General Adaptation Syndrome (GAS)
    15. 15. Selye’s General Adaptation Syndrome
    16. 16. Selye’s General Adaptation Syndrome Baseline - Is it Homeostasis or Fitness?
    17. 17. Selye’s General Adaptation Syndrome Baseline is the runner’s fitness ! Baseline - Is it Homeostasis or Fitness?
    18. 18. Selye’s GAS for Track Coaches
    19. 19. Selye’s GAS for Track Coaches
    20. 20. Selye’s GAS for Track Coaches Tim e
    21. 21. Selye’s GAS for Track Coaches Tim e
    22. 22. Selye’s GAS for Track Coaches Workout Tim e
    23. 23. Selye’s GAS for Track Coaches Workout Post Workout - athlete not fully recovered Tim e
    24. 24. Selye’s GAS for Track Coaches Workout Post Workout - athlete not fully recovered Tim e
    25. 25. Selye’s GAS for Track Coaches Workout Post Workout - athlete not fully recovered Supercompenstation Tim e
    26. 26. Selye’s GAS for Track Coaches Workout Post Workout - athlete not fully recovered Supercompenstation Tim e
    27. 27. Selye’s GAS for Track Coaches Workout Post Workout - athlete not fully recovered Supercompenstation Tim e
    28. 28. Selye’s GAS for Track Coaches Workout Post Workout - athlete not fully recovered Supercompenstation Tim e
    29. 29. Selye’s GAS for Track Coaches Workout Post Workout - athlete not fully recovered Post Workout - Athlete is fully recovered and ready for the next training stimulus (workout) Supercompenstation Tim e
    30. 30. Selye’s GAS for Track Coaches Workout Post Workout - athlete not fully recovered Post Workout - Athlete is fully recovered and ready for the next training stimulus (workout) Supercompenstation Tim e When should you workout again?
    31. 31. Selye’s GAS for Track Coaches Tim e
    32. 32. Selye’s GAS for Track Coaches Tim e
    33. 33. Selye’s GAS for Track Coaches Original Level of Fitness Tim e
    34. 34. Selye’s GAS for Track Coaches 2st Workout Original Level of Fitness Tim e
    35. 35. Selye’s GAS for Track Coaches 2st Workout 3nd Workout Original Level of Fitness Tim e
    36. 36. Selye’s GAS for Track Coaches 2st Workout 3nd Workout 4th Workout Original Level of Fitness Tim e
    37. 37. Selye’s GAS for Track Coaches 2st Workout Improved Level of 3nd Workout Fitness 4th Workout Original Level of Fitness Tim e
    38. 38. Selye’s GAS for Track Coaches Improved Level of Fitness 4th Workout Original Level of Fitness Tim e
    39. 39. Selye’s GAS for Track Coaches Improved Level of Fitness 4th Workout Original Level of Fitness Tim This grapheis the goal of
    40. 40. A common training mistake Workout Post Workout - athlete not fully recovered Tim e
    41. 41. A common training mistake Workout Post Workout - athlete not fully recovered Next Workout - Athlete is not recovered, yet the athlete is assigned the next workout Tim e
    42. 42. A common training mistake Workout Post Workout - athlete not fully recovered Next Workout - Athlete is not recovered, yet the athlete is assigned the next workout Tim e
    43. 43. A common training mistake Workout Post Workout - athlete not fully recovered Next Workout - Athlete is not recovered, yet the athlete is assigned the next workout Tim e
    44. 44. A common training mistake Workout Post Workout - athlete not fully recovered Next Workout - Athlete is not recovered, yet the athlete is assigned the next workout Athlete’s new fitness level. This is a tired athlete ! Tim e
    45. 45. A common training mistake Workout Post Workout - athlete not fully recovered Next Workout - Athlete is not recovered, yet the athlete is assigned the next workout Athlete’s new fitness level. This is a tired athlete ! Tim e How long do you wait until the next
    46. 46. Length between hard workouts Workout Post Workout - athlete not fully recovered Tim e
    47. 47. Length between hard workouts Workout Post Workout - athlete not fully recovered Day 0 Day 1 Day 2 Day 3 Day 4 Tim e
    48. 48. Length between hard workouts Workout Post Workout - athlete not fully recovered Tim e
    49. 49. Length between hard workouts Workout Post Workout - athlete not fully recovered SAT SUN MON TUES WED Tim e
    50. 50. Length between hard workouts Workout Post Workout - athlete not fully recovered SAT SUN MON TUES WED Tim Remember, I’ve just made up this time continuum. e
    51. 51. Length between hard workouts Workout Post Workout - athlete not fully recovered SAT SUN MON TUES WED Tim Remember, I’ve just made up this time e continuum. the amount of recovery will vary betw Unfortunately,
    52. 52. Length between hard workouts S S M T W T F S S M T W T F Tim
    53. 53. Length between hard workouts S S M T W T F S S M T W T F Tim
    54. 54. Length between hard workouts S S M T W T F S S M T W T F Tim
    55. 55. Length between hard workouts S S M T W T F S S M T W T F Tim
    56. 56. Length between hard workouts S S M T W T F S S M T W T F Tim
    57. 57. Length between hard workouts S S M T W T F S S M T W T F Tim
    58. 58. Length between hard workouts S S M T W T F S S M T W T F Tim
    59. 59. Length between hard workouts Sat, Mon, Wed, Fri, Mon, Wed S S M T W T F S S M T W T F Tim
    60. 60. Length between hard workouts Sat, Mon, Wed, Fri, Mon, Wed Sat, Tues, Fri, Mon, Thurs S S M T W T F S S M T W T F Tim
    61. 61. Simple Philosophic Question
    62. 62. Simple Philosophic Question • Philosophic Question - Do you error on the side of too many training days or too few?
    63. 63. Simple Philosophic Question • Philosophic Question - Do you error on the side of too many training days or too few?
    64. 64. Simple Philosophic Question • Philosophic Question - Do you error on the side of too many training days or too few? • My Opinion - Most high school athletes should error on the side of fewer training days.
    65. 65. Too Much or Too Little?
    66. 66. Too Much or Too Little?
    67. 67. Too Much or Too Little?
    68. 68. Too Much or Too Little?
    69. 69. Length between hard workouts Sat, Mon, Wed, Fri, Mon, Wed Sat, Tues, Fri, Mon, Thurs S S M T W T F S S M T W T F Tim
    70. 70. Length between hard workouts Sat, Tues, Fri, Mon, Thurs S S M T W T F S S M T W T F Tim
    71. 71. A Recipe for Faster Running
    72. 72. A Recipe for Faster Running • Too Much or Too Little - Stress & Recovery.
    73. 73. 15 min of Exercise Physiology
    74. 74. 15 min of Exercise Physiology Casey Malone 6th Place Athens Olympics NCAA Campion (CSU)
    75. 75. 15 min of Exercise Physiology George Pincock 47.33 400m 46.24 4x400m split Casey Malone 6th Place Athens Olympics NCAA Campion (CSU)
    76. 76. 15 min of Exercise Physiology George Pincock 47.33 400m 46.24 4x400m split Casey Malone 6th Place Athens Olympics NCAA Campion (CSU) Brett Schoolmeester 5th 2004 NCAA XC 10,000m PR - 28:31
    77. 77. How Long do these events last?
    78. 78. How Long do these events last? Discus 4 seconds? 5 seconds?
    79. 79. How Long do these events last? 400m 45 to 60 sec Discus 4 seconds? 5 seconds?
    80. 80. How Long do these events last? 400m 45 to 60 sec Discus 4 seconds? 10,000m 5 seconds? 27 to 34
    81. 81. Event length and Energy Systems
    82. 82. Event length and Energy Systems Discus Creatine- Phosphate System
    83. 83. Event length and Energy Systems 400m Anaerobic Discus Creatine- Phosphate System
    84. 84. Event length and Energy Systems 400m Anaerobic Discus Creatine- Phosphate 10,000m System Aerobic
    85. 85. 400m Anaerobic Discus Creatine- Phosphate 10,000m System Aerobic
    86. 86. Which Energy Systems affect XC? 400m Anaerobic Discus Creatine- Phosphate 10,000m System Aerobic
    87. 87. Which Energy Systems affect XC? 400m Anaerobic 10,000m Aerobic
    88. 88. Which Energy Systems affect XC? 10,000m Aerobic
    89. 89. Energy Systems Timeline 0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
    90. 90. Energy Systems Timeline 0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
    91. 91. Energy Systems Timeline Creatine Phosphate System 0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
    92. 92. Energy Systems Timeline Anaerobic System Creatine Phosphate System 0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
    93. 93. Energy Systems Timeline Aerobic System Anaerobic System Creatine Phosphate System 0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
    94. 94. Energy Systems Timeline (means with oxygen) Aerobic System Anaerobic System Creatine Phosphate System 0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
    95. 95. Energy Systems Timeline (means with oxygen) Aerobic System (means without Anaerobic System oxygen) Creatine Phosphate System 0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
    96. 96. Energy System Contribution of Each System Event % Energy Contribution Aerobic Anaerobic Phosphate 800m 40% 55% 5% 1500m/Mile 50% 50% < 1% 3,000m 88% 12% < 1% 5,000m 93% 7% < 1% 8,0000m 95% 5% < 1% 10,000m 97% 3% < 1% Marathon 99% < 1% < 1%
    97. 97. Energy System Contribution of Each System Event % Energy Contribution Aerobic Anaerobic Phosphate 800m 40% 55% 5% 1500m/Mile 50% 50% < 1% 3,000m 88% 12% < 1% 5,000m 93% 7% < 1% 8,0000m 95% 5% < 1% 10,000m 97% 3% < 1% Marathon 99% < 1% < 1% What distance do HS XC athletes run in
    98. 98. Which Energy System(s) will we focus on during Cross Country?
    99. 99. Which Energy System(s) will we focus on during Cross Country? • The race distance for high school cross county, in most states, is 5,000m.
    100. 100. Which Energy System(s) will we focus on during Cross Country? • The race distance for high school cross county, in most states, is 5,000m. • When you race 5,000m, what percentage of energy comes from the Aerobic System and what percentage comes from the Anaerobic system?
    101. 101. Energy System Contribution of Each System Event % Energy Contribution Aerobic Anaerobic Phosphate 800m 40% 55% 5% 1500m/Mile 50% 50% < 1% 3,000m 88% 12% < 1% 5,000m 93% 7% < 1% 8,0000m 95% 5% < 1% 10,000m 97% 3% < 1% Marathon 99% < 1% < 1%
    102. 102. Energy System Contribution of Each System Event % Energy Contribution Aerobic Anaerobic Phosphate 800m 40% 55% 5% 1500m/Mile 50% 50% < 1% 3,000m 88% 12% < 1% 5,000m 93% 7% < 1% 8,0000m 95% 5% < 1% 10,000m 97% 3% < 1% Marathon 99% < 1% < 1%
    103. 103. Which Energy System(s) will we focus on during Cross Country? • The race distance for high school cross county, in most states, is 5,000m. • When you race 5,000m, what percentage of energy comes from the Aerobic System and what percentage comes from the Anaerobic system? • Aerobic provides 93% of the energy • Anaerobic only provides 7% of the energy
    104. 104. • The race distance for high school cross county, in most states, is 5,000m. • When you race 5,000m, what percentage of energy comes from the Aerobic System and what percentage comes from the Anaerobic system? • Aerobic provides 93% of the energy. • Anaerobic only provides 7% of the energy.
    105. 105. The #1 reason to focus on the Aerobic system during cross country • The race distance for high school cross county, in most states, is 5,000m. • When you race 5,000m, what percentage of energy comes from the Aerobic System and what percentage comes from the Anaerobic system? • Aerobic provides 93% of the energy. • Anaerobic only provides 7% of the energy.
    106. 106. A Recipe for Faster Running
    107. 107. A Recipe for Faster Running • Too Much or Too Little - Stress & Recovery.
    108. 108. A Recipe for Faster Running • Too Much or Too Little - Stress & Recovery. • The Aerobic system provides 93% of the energy during a 5,000m race.
    109. 109. Two more reasons to focus on the Aerobic Energy System • The Aerobic System will improve year after year if it is trained properly
    110. 110. Two more reasons to focus on the Aerobic Energy System • The Aerobic System will improve year after year if it is trained properly Gold - 100m
    111. 111. Two more reasons to focus on the Aerobic Energy System • The Aerobic System will improve year after year if it is trained properly Gold - Silver - 100m Marathon
    112. 112. Two more reasons to focus on the Aerobic Energy System • The Aerobic System will improve year after year if it is trained properly Gold - Silver - Silver - 100m Marathon 100m
    113. 113. Two more reasons to focus on the Aerobic Energy System • The Aerobic System will improve year after year if it is trained properly Gold - Silver - Silver - Bronze - 100m Marathon 100m Marathon
    114. 114. Two more reasons to focus on the Aerobic Energy System • The Aerobic System will improve year after year if it is trained properly Gold - Silver - Silver - Bronze - 100m Marathon 100m Marathon 22 years old VS 29 years old
    115. 115. Two more reasons to focus on the Aerobic Energy System • The Aerobic System will improve year after year if it is trained properly Gold - Silver - Silver - Bronze - 100m Marathon 100m Marathon 22 years old VS 29 years old21 years old VS 31 years
    116. 116. Two more reasons to focus on the Aerobic Energy System
    117. 117. Two more reasons to focus on the Aerobic Energy System • The Aerobic System will improve year after year if it is trained properly.
    118. 118. Two more reasons to focus on the Aerobic Energy System • The Aerobic System will improve year after year if it is trained properly.
    119. 119. Two more reasons to focus on the Aerobic Energy System • The Aerobic System will improve year after year if it is trained properly. • Although the Anaerobic System will adapt to training, this system has a point of diminishing return.
    120. 120. Anaerobic Energy System
    121. 121. Anaerobic Energy System • Anaerobic System - “traditional interval training” will improve this energy system.
    122. 122. Anaerobic Energy System • Anaerobic System - “traditional interval training” will improve this energy system. • However, there comes a point where the interval training no longer improves the Anaerobic system.
    123. 123. Anaerobic Energy System • Anaerobic System - “traditional interval training” will improve this energy system. • However, there comes a point where the interval training no longer improves the Anaerobic system. • Why?
    124. 124. Anaerobic Energy System • Anaerobic System - “traditional interval training” will improve this energy system. • However, there comes a point where the interval training no longer improves the Anaerobic system. • Why? Blood pH
    125. 125. Anaerobic Energy System and Blood pH
    126. 126. Anaerobic Energy System and Blood pH 7.0 - Neutral (like
    127. 127. Anaerobic Energy System and Blood pH Below 7.0 Acidic (like lemon juice) 7.0 - Neutral (like
    128. 128. Anaerobic Energy System and Blood pH Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    129. 129. Anaerobic Energy System and Blood pH 7.4 - Normal human blood pH Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    130. 130. Anaerobic Energy System and Blood pH 7.2 - HS athlete’s blood pH 7.4 - Normal human blood pH Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    131. 131. Anaerobic Energy System and Blood pH 6.9 - HS athlete’s blood pH after several hard interval workouts 7.2 - HS athlete’s blood pH 7.4 - Normal human blood pH Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    132. 132. Anaerobic Energy System and Blood pH 6.9 - HS athlete’s blood pH after several hard interval workouts 7.2 - HS athlete’s blood pH 6.7 or 6.8 - Lowest blood pH that most 7.4 - Normal humans can achieve human blood pH Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    133. 133. Anaerobic Energy System and Blood pH 6.7 or 6.8 - Lowest blood pH that most humans can achieve Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    134. 134. Anaerobic Energy System and Blood pH How do anaerobic workouts make you feel? 6.7 or 6.8 - Lowest blood pH that most humans can achieve Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    135. 135. Anaerobic Energy System and Blood pH How do anaerobic workouts Lungs burn, metallic make you feel? taste in your mouth 6.7 or 6.8 - Lowest blood pH that most humans can achieve Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    136. 136. Anaerobic Energy System and Blood pH How do anaerobic workouts Lungs burn, metallic make you feel? taste in your mouth 6.7 or 6.8 - Lowest blood pH that most humans can achieve Hemingway called this “the taste of Below 7.0 Above 7.0 death” Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    137. 137. Anaerobic Energy System and Blood pH Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    138. 138. Anaerobic Energy System and Blood pH The reason “traditional intervals” are so powerful is that these workouts lower the athlete’s blood pH. Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    139. 139. Anaerobic Energy System and Blood pH The reason “traditional intervals” are so powerful is The goal ofworkouts training” is to move that these “interval lower the athlete’s blood pH blood pH. from a basic state to an acidic state. Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    140. 140. Anaerobic Energy System and Blood pH Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    141. 141. Anaerobic Energy System and Blood pH How long does this process take? Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    142. 142. Anaerobic Energy System and Blood pH How long does this process take? 6 to 8 weeks of “interval training” will fully develop an athlete’s Anaerobic system. Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    143. 143. Anaerobic Energy System and Blood pH How long does this process take? 6 to 8 weeks of “interval training” will fully develop an athlete’s Anaerobic system. What happens if we do more then 8 weeks of “interval training”? Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    144. 144. Anaerobic Energy System and Blood pH How long does this process take? 6 to 8 weeks of “interval training” will fully develop an athlete’s Anaerobic system. What happens if we do more then 8 weeks of “interval training”? Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    145. 145. Anaerobic Energy System and Blood pH How long does this process take? 6 to 8 weeks of “interval training” will fully develop an athlete’s Anaerobic system. What happens if we do more then 8 weeks of “interval training”? This is Below 7.0 bad! Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    146. 146. Anaerobic Energy System and Blood pH
    147. 147. Anaerobic Energy System and Blood pH • The human body does will not allow blood pH to stay acidic for forever.
    148. 148. Anaerobic Energy System and Blood pH • The human body does will not allow blood pH to stay acidic for forever. • If you try to keep pH low for longer then the 6 to 8 weeks, what happens?
    149. 149. Anaerobic Energy System and Blood pH • The human body does will not allow blood pH to stay acidic for forever. • If you try to keep pH low for longer then the 6 to 8 weeks, what happens? • Damaged adrenal glands, thyroids, lymph nodes, stomach lining.
    150. 150. A Recipe for Faster Running
    151. 151. A Recipe for Faster Running • Too Much or Too Little - Stress & Recovery.
    152. 152. A Recipe for Faster Running • Too Much or Too Little - Stress & Recovery. • The Aerobic system provides 93% of the energy during a 5,000m race.
    153. 153. A Recipe for Faster Running • Too Much or Too Little - Stress & Recovery. • The Aerobic system provides 93% of the energy during a 5,000m race. • The Aerobic system can be developed indefinitely.
    154. 154. A Recipe for Faster Running • Too Much or Too Little - Stress & Recovery. • The Aerobic system provides 93% of the energy during a 5,000m race. • The Aerobic system can be developed indefinitely. • Conversely, the Anaerobic system only needs to be trained for 6 - 8 weeks to fully develop.
    155. 155. But the cross country season is longer than 8 weeks
    156. 156. But the cross country season is longer than 8 weeks • August 15th - first day of practice
    157. 157. But the cross country season is longer than 8 weeks • August 15th - first day of practice • October 29th - State XC Meet
    158. 158. But the cross country season is longer than 8 weeks • August 15th - first day of practice • October 29th - State XC Meet • This is 10 weeks of running.
    159. 159. But the cross country season is longer than 8 weeks • August 15th - first day of practice • October 29th - State XC Meet • This is 10 weeks of running. • However…..
    160. 160. But the cross country season is longer than 8 weeks • August 15th - first day of practice • October 29th - State XC Meet • This is 10 weeks of running. • However….. • If you started your training on July 4th, then you will have 16 weeks to state.
    161. 161. But the cross country season is longer than 8 weeks • August 15th - first day of practice • October 29th - State XC Meet • This is 10 weeks of running. • However….. • If you started your training on July 4th, then you will have 16 weeks to state. • If you took 3 weeks off after the state track meet, then you will have 20 weeks to the state cross country meet.
    162. 162. Anaerobic Energy System and Blood pH Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    163. 163. Anaerobic Energy System and Blood pH Given what we now know, when should a coach assign “interval training”? Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    164. 164. Anaerobic Energy System and Blood pH Given what we now know, when should a coach assign “interval training”? want your Identify the race that you athletes to peak at, and then work backwards 6 to 8 weeks. Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    165. 165. Anaerobic Energy System and Blood pH Given what we now know, when should a coach assign “interval training”? want your Identify the race that you athletes to peak at, and then work backwards 6 Ideally, the athlete will peak when to 8 they race at weeks. their lowest possible blood pH. Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    166. 166. Anaerobic Energy System and Blood pH Given what we now know, when should a coach assign “interval training”? want your Identify the race that you athletes to peak at, and then work backwards 6 Ideally, the athlete will peak when to 8 they race at weeks. their lowest possible blood pH. Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    167. 167. A Recipe for Faster Running
    168. 168. A Recipe for Faster Running • Too Much or Too Little - Stress & Recovery.
    169. 169. A Recipe for Faster Running • Too Much or Too Little - Stress & Recovery. • The Aerobic system provides 93% of the energy during a 5,000m race.
    170. 170. A Recipe for Faster Running • Too Much or Too Little - Stress & Recovery. • The Aerobic system provides 93% of the energy during a 5,000m race. • The Aerobic system can be developed indefinitely.
    171. 171. A Recipe for Faster Running • Too Much or Too Little - Stress & Recovery. • The Aerobic system provides 93% of the energy during a 5,000m race. • The Aerobic system can be developed indefinitely. • Conversely, the Anaerobic system only needs to be trained for 6 - 8 weeks to fully develop.
    172. 172. A Recipe for Faster Running • Too Much or Too Little - Stress & Recovery. • The Aerobic system provides 93% of the energy during a 5,000m race. • The Aerobic system can be developed indefinitely. • Conversely, the Anaerobic system only needs to be trained for 6 - 8 weeks to fully develop. • For serious athletes, who are training longer then 10 weeks, aerobic workouts must take precedence over anaerobic workouts and precede anaerobic workouts.
    173. 173. As your athletes start to train more weeks during the year, how will you adjust their training?
    174. 174. As your athletes start to train more weeks during the year, how will you adjust their training?
    175. 175. As your athletes start to train more weeks during the year, how will you adjust their training? • Summer before Freshman year - didn’t run :-)
    176. 176. As your athletes start to train more weeks during the year, how will you adjust their training? • Summer before Freshman year - didn’t run :-) • Freshman year - qualify for state XC meet
    177. 177. As your athletes start to train more weeks during the year, how will you adjust their training? • Summer before Freshman year - didn’t run :-) • Freshman year - qualify for state XC meet • Summer before Sophomore year - started July 4th
    178. 178. As your athletes start to train more weeks during the year, how will you adjust their training? • Summer before Freshman year - didn’t run :-) • Freshman year - qualify for state XC meet • Summer before Sophomore year - started July 4th • Sophomore year - team’s 3rd runner at state XC
    179. 179. As your athletes start to train more weeks during the year, how will you adjust their training? • Summer before Freshman year - didn’t run :-) • Freshman year - qualify for state XC meet • Summer before Sophomore year - started July 4th • Sophomore year - team’s 3rd runner at state XC • Summer before Junior year - started 3 weeks after the state track meet
    180. 180. As your athletes start to train more weeks during the year, how will you adjust their training? • Summer before Freshman year - didn’t run :-) • Freshman year - qualify for state XC meet • Summer before Sophomore year - started July 4th • Sophomore year - team’s 3rd runner at state XC • Summer before Junior year - started 3 weeks after the state track meet • If they started the anaerobic workouts in July of their Junior year, they’ll likely be running poorly at the state meet in October or November.
    181. 181. As your athletes start to train more weeks during the year, how will you adjust their training?
    182. 182. As your athletes start to train more weeks during the year, how will you adjust their training?
    183. 183. As your athletes start to train more weeks during the year, how will you adjust their training?
    184. 184. A Recipe for Faster Running • Too Much or Too Little - Stress & Recovery • The Aerobic system provides 93% of the energy during a 5,000m race • The Aerobic system can be developed indefinitely • Conversely, the Anaerobic system only needs to be trained for 6 - 8 weeks to fully develop • For serious athletes, who are training longer then 10 weeks, aerobic workouts must take precedent over anaerobic workouts and precede anaerobic workouts
    185. 185. A Recipe for Faster Running • Too Much or Too Little - Stress & Recovery • The Aerobic system provides 93% of the energy during a 5,000m race • The Aerobic system can be developed indefinitely • Conversely, the Anaerobic system only needs to be trained for 6 - 8 weeks to fully develop • For serious athletes, who are training longer then 10 weeks, aerobic workouts must take precedent over anaerobic workouts and precede anaerobic workouts Now we're ready for
    186. 186. Quick Interlude - What’s the most difficult book you’ve ever read?
    187. 187. Quick Interlude - What’s the most difficult book you’ve ever read?
    188. 188. Quick Interlude - What’s the most difficult book you’ve ever read?
    189. 189. Quick Interlude - What’s the most difficult book you’ve ever read? • Tao of Physics
    190. 190. Quick Interlude - What’s the most difficult book you’ve ever read? • Tao of Physics • Brief History of Everything
    191. 191. Quick Interlude - What’s the most difficult book you’ve ever read? • Tao of Physics • Brief History of Everything • I loved the first third of each book
    192. 192. Quick Interlude - What’s the most difficult book you’ve ever read? • Tao of Physics • Brief History of Everything • I loved the first third of each book • Both books became increasingly difficult and less enjoyable the further I read
    193. 193. Quick Interlude - What’s the most difficult book you’ve ever read? • Tao of Physics • Brief History of Everything • I loved the first third of each book • Both books became increasingly difficult and less enjoyable the further I read • The hardest part for you is over!
    194. 194. Quick Interlude - What’s the most difficult book you’ve ever read?
    195. 195. Quick Interlude - What’s the most difficult book you’ve ever read? What’s my point?
    196. 196. Quick Interlude - What’s the most difficult book you’ve ever read? What’s my point? Do you understand Selye?
    197. 197. Quick Interlude - What’s the most difficult book you’ve ever read? What’s my point? Do you understand Selye?
    198. 198. Quick Interlude - What’s the most difficult book you’ve ever read? What’s my point? Do you understand Selye? Do you understand that blood pH has a limit?
    199. 199. Quick Interlude - What’s the most difficult book you’ve ever read? What’s my point? Do you understand Selye? Do you understand that blood pH has a limit? Acidi Basic c 7.0
    200. 200. Quick Interlude - What’s the most difficult book you’ve ever read? What’s my point? Do you understand Selye? Do you understand that blood pH has a limit? Acidi Basic c 7.0
    201. 201. Quick Interlude - What’s the most difficult book you’ve ever read? What’s my point? Do you understand Selye? Do you understand that blood pH has a limit? Acidi Basic c 7.0
    202. 202. Quick Interlude - What’s the most difficult book you’ve ever read? What’s my point? Do you understand Selye? Do you understand that blood pH has a limit? Acidi Basic c 7.0
    203. 203. Quick Interlude - What’s the most difficult book you’ve ever read? What’s my point? If you Do you understand understand Selye? these two concepts Do you understand Then that blood pH has a limit? understanding Acidi Basic the workouts is c 7.0 easy.
    204. 204. Aerobic Workouts Continuous Running Workouts
    205. 205. Aerobic Workouts Continuous Running Workouts Length of Run Intensity of Run i.e. speed or
    206. 206. Aerobic Workouts Continuous Running Workouts Long Run Length of Run Intensity of Run i.e. speed or
    207. 207. Aerobic Workouts Continuous Running Workouts Long Run Fartlek (aka speedplay) Length of Run Intensity of Run i.e. speed or
    208. 208. Aerobic Workouts Continuous Running Workouts Long Run Fartlek (aka speedplay) Threshold Runs (aka tempo Length of Run runs) Intensity of Run i.e. speed or
    209. 209. Aerobic Workouts Continuous Running Workouts Long Run Length of Run Intensity of Run i.e. speed or
    210. 210. Aerobic Workouts Continuous Running - Long Run Long Run Length of Run Intensity of Run i.e. speed or
    211. 211. Aerobic Workouts Continuous Running - Long Run Long Run Length of Run Intensity of Run i.e. speed or
    212. 212. Aerobic Workouts Continuous Running - Long Run Long Run 20% of weekly volume Length of Run Intensity of Run i.e. speed or
    213. 213. Aerobic Workouts Continuous Running - Long Run Long Run 20% of weekly volume If you’re running 30 miles a week - 6 miles Length of Run Intensity of Run i.e. speed or
    214. 214. Aerobic Workouts Continuous Running - Long Run Long Run 20% of weekly volume If you’re running 30 miles a week - 6 miles should be challenging - Long run no jogging Length of Run Intensity of Run i.e. speed or
    215. 215. Aerobic Workouts Continuous Running - Long Run Long Run The long run is such a challenging workout psychologically that it might not be the right workout for new runners. Length of Run Intensity of Run i.e. speed or
    216. 216. Aerobic Workouts Continuous Running - Long Run Long Run Length of Run Intensity of Run i.e. speed or
    217. 217. Aerobic Workouts Continuous Running - Long Run Long Run However, this is the best long term method to improve an athlete’s aerobic ability. Your athletes will definitely run faster if they run a weekly up-tempo, yet controlled, long run. Run Length of Intensity of Run i.e. speed or
    218. 218. Aerobic Workouts Continuous Running Workouts Long Run Fartlek (aka speedplay) Threshold Runs (aka tempo Length of Run runs) Intensity of Run i.e. speed or
    219. 219. Aerobic Workouts Continuous Running Workouts Fartlek (aka speedplay) Length of Run Intensity of Run i.e. speed or
    220. 220. Aerobic Workouts Continuous Running - Fartlek Fartlek (aka speedplay) Length of Run Intensity of Run i.e. speed or
    221. 221. Aerobic Workouts Continuous Running - Fartlek Fartlek (aka speedplay) Length of Run Intensity of Run i.e. speed or
    222. 222. Aerobic Workouts Continuous Running - Fartlek Fartlek (aka speedplay) This is a continuous run, but the pace changes throughout the run Length of Run Intensity of Run i.e. speed or
    223. 223. Aerobic Workouts Continuous Running - Fartlek Fartlek (aka speedplay) This is a continuous run, but the pace changes throughout the run For example: 5 minute segments, with 2 min at “race pace” followed by 3 min “steady”. Repeat. of Run Length Intensity of Run i.e. speed or
    224. 224. Aerobic Workouts Continuous Running - Fartlek Fartlek (aka speedplay) Length of Run Intensity of Run i.e. speed or
    225. 225. Aerobic Workouts Continuous Running - Fartlek Fartlek (aka speedplay) I think Fartlek runs are underutilized by American Coaches (both High School and Collegiate) Length of Run Intensity of Run i.e. speed or
    226. 226. Aerobic Workouts Continuous Running - Fartlek Fartlek (aka speedplay) I think Fartlek runs are underutilized by American Coaches (both High School and Collegiate) One of the keys of this workout is that it teaches athletes to pay attention to their “sensory data”* This is really important during the cross country season because athletes don’t get splits. Length of Run Intensity of Run * Mark Wetmore’s term i.e. speed or
    227. 227. Aerobic Workouts Continuous Running Workouts Long Run Fartlek (aka speedplay) Threshold Runs (aka tempo Length of Run runs) Intensity of Run i.e. speed or
    228. 228. Aerobic Workouts Continuous Running Workouts Threshold Runs (aka tempo Length of Run runs) Intensity of Run i.e. speed or
    229. 229. Aerobic Workouts Continuous Running - Tempo Runs Threshold Runs (aka tempo runs) Length of Run Intensity of Run i.e. speed or
    230. 230. Aerobic Workouts Continuous Running - Tempo Runs Threshold Runs (aka tempo runs) Length of Run Intensity of Run i.e. speed or
    231. 231. Aerobic Workouts Continuous Running - Tempo Runs Threshold Runs (aka The idea istempo aerobically, without to run runs) going into the anaerobic energy system. Length of Run Intensity of Run i.e. speed or
    232. 232. Aerobic Workouts Continuous Running - Tempo Runs Threshold Runs (aka The idea istempo aerobically, without to run runs) going into the anaerobic energy system. (or Athletes should run race distance maybe 1.0 - 1.5 miles longer) at a “comfortably hard” pace. Length of Run Intensity of Run i.e. speed or
    233. 233. Aerobic Workouts Continuous Running - Tempo Runs Threshold Runs (aka tempo runs) Length of Run Intensity of Run i.e. speed or
    234. 234. Aerobic Workouts Continuous Running - Tempo Runs Threshold Runs (aka tempo runs) Arguably the best way to assign these types of runs is to use Jack Daniels Length of Run Intensity of Run i.e. speed or
    235. 235. Aerobic Workouts Continuous Running - Tempo Runs Threshold Runs (aka tempo runs) Arguably the best way to assign these types of runs is to use Jack Daniels Length of Run Intensity of Run i.e. speed or
    236. 236. Aerobic Workouts Continuous Running - Tempo Runs Threshold Runs (aka tempo runs) Arguably the best way to assign these types of runs is to use Jack Daniels Length of Run Intensity of Run i.e. speed or
    237. 237. Aerobic Workouts Continuous Running - Tempo Runs Threshold Runs (aka tempo runs) Arguably the best way to assign these types of runs is to use Jack Daniels Length of Run Intensity of Run i.e. speed or
    238. 238. Aerobic Workouts Continuous Running - Tempo Runs Threshold Runs (aka tempo runs) Arguably the best way to assign these types of runs is to use Jack Daniels
    239. 239. Aerobic Workouts Continuous Running - Tempo Runs Threshold Runs (aka tempo runs) Arguably the best way to assign these types of runs is to use Jack Daniels His Vdot calculation for the pace of these workouts are great tools for coaches & athletes
    240. 240. Aerobic Workouts Continuous Running Workouts Long Run Fartlek Threshold Runs Length of Run Intensity of Run i.e. speed or
    241. 241. Aerobic Workouts Continuous Running Workouts Long Run Mature athletes can and should be doing a weekly long run Fartlek Threshold Runs Length of Run Intensity of Run i.e. speed or
    242. 242. Aerobic Workouts Continuous Running Workouts Long Run Mature athletes can and should be Fartlek Fartleka weekly is a great doing running long run workout that most of us should be doing Threshold Runs more of Length of Run Intensity of Run i.e. speed or
    243. 243. Aerobic Workouts Continuous Running Workouts Long Run Mature athletes can and should be Fartlek Fartleka weekly is a great doing running long run workout that most of us should be doing Threshold Runs Jack Daniels; more of Use calculate Vdot Length of Run Intensity of Run i.e. speed or
    244. 244. Anaerobic Workouts Discontinuous Running Workouts
    245. 245. Anaerobic Workouts Discontinuous Running Workouts Length of WorkoutIntensity of Workout (could be faster
    246. 246. Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Length of WorkoutIntensity of Workout (could be faster
    247. 247. Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Anaerobic Repeats Length of WorkoutIntensity of Workout (could be faster
    248. 248. Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Anaerobic Repeats Sharpening Workouts Length of WorkoutIntensity of Workout (could be faster
    249. 249. Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Length of WorkoutIntensity of Workout (could be faster
    250. 250. Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Length of WorkoutIntensity of Workout (could be faster
    251. 251. Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Length of WorkoutIntensity of Workout (could be faster
    252. 252. Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats The majority of repeat is aerobic Length of WorkoutIntensity of Workout (could be faster
    253. 253. Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats The majority of repeat is aerobic Workout - 5 x 4 min at race pace 2 min recovery jog Length of WorkoutIntensity of Workout (could be faster
    254. 254. Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Length of WorkoutIntensity of Workout (could be faster
    255. 255. Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats While this is a typical workout, is there a better alternative? Length of WorkoutIntensity of Workout (could be faster
    256. 256. Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats While this is a typical workout, is there a better alternative? YES!!! Length of WorkoutIntensity of Workout (could be faster
    257. 257. Anaerobic Workouts Point of Reference
    258. 258. Anaerobic Workouts Point of Reference
    259. 259. Anaerobic Workouts Point of Reference Start
    260. 260. Anaerobic Workouts Point of Reference Start
    261. 261. Anaerobic Workouts Point of Reference Start End of first repeat
    262. 262. Anaerobic Workouts Point of Reference Start Recovery Jog End of first repeat
    263. 263. Anaerobic Workouts Point of Reference Start Recovery Jog End of first repeat End of second repeat
    264. 264. Anaerobic Workouts Point of Reference Start Recovery Jog End of first repeat End of second repeat End of third repeat
    265. 265. Anaerobic Workouts Point of Reference
    266. 266. Anaerobic Workouts Point of Reference • At what point does the athlete switch from aerobic to anaerobic ?
    267. 267. Anaerobic Workouts Point of Reference • At what point does the athlete switch from aerobic to anaerobic ? aerobic anaerobic
    268. 268. Anaerobic Workouts Point of Reference • At what point does the athlete switch from aerobic to anaerobic ? First Repeat aerobic anaerobic
    269. 269. Anaerobic Workouts Point of Reference • At what point does the athlete switch from aerobic to anaerobic ? First Repeat Second Repeat aerobic anaerobic
    270. 270. Anaerobic Workouts Point of Reference • At what point does the athlete switch from aerobic to anaerobic ? First Repeat Second Repeat Third Repeat aerobic anaerobic
    271. 271. Anaerobic Workouts Point of Reference aerobic anaerobic
    272. 272. Anaerobic Workouts Point of Reference aerobic anaerobic
    273. 273. Anaerobic Workouts Point of Reference • Why is this such a great workout? aerobic anaerobic
    274. 274. Anaerobic Workouts Point of Reference • Why is this such a great workout? • Athletes must pay attention to their sensory data to make their last repeat their best repeat aerobic anaerobic
    275. 275. Anaerobic Workouts Point of Reference • Why is this such a great workout? • Athletes must pay attention to their sensory data to make their last repeat their best repeat • If you remind the athletes to start easy, then the majority of the workout will be aerobic aerobic anaerobic
    276. 276. Anaerobic Workouts Point of Reference • Why is this such a great workout? • Athletes must pay attention to their sensory data to make their last repeat their best repeat • If you remind the athletes to start easy, then the majority of the workout will be aerobic • The workout can be repeated throughout the season, becoming more anaerobic each time aerobic anaerobic
    277. 277. Anaerobic Workouts Late Season Point of Ref. Workout Start End of first repeat
    278. 278. Anaerobic Workouts Late Season Point of Ref. Workout Start Recovery Jog End of first repeat
    279. 279. Anaerobic Workouts Late Season Point of Ref. Workout Start Recovery Jog End of first repeat End of second repeat
    280. 280. Anaerobic Workouts Late Season Point of Ref. Workout Start Recovery Jog End of first repeat End of third End of second repeat repeat
    281. 281. Anaerobic Workouts Late Season Point of Ref. Workout Start Recovery Jog End of first repeat End of third End of second repeat This workout is much more anaerobic than repeat
    282. 282. Anaerobic Workouts Late Season Point of Ref. Workout aerobic anaerobic
    283. 283. Anaerobic Workouts Late Season Point of Ref. Workout Early Season Workout aerobic anaerobic
    284. 284. Anaerobic Workouts Late Season Point of Ref. Workout Late Season Workout aerobic anaerobic
    285. 285. Anaerobic Workouts Late Season Point of Ref. Workout • At what point does the athlete switch from aerobic to anaerobic ? Late Season Workout aerobic anaerobic
    286. 286. Anaerobic Workouts Late Season Point of Ref. Workout • At what point does the athlete switch from aerobic to anaerobic ? First Repeat Second Repeat Third Repeat Late Season Workout aerobic anaerobic
    287. 287. Anaerobic Workouts Late Season Point of Ref. Workout • At what point does the athlete switch from aerobic to anaerobic ? The last few repeats First Repeat will be completely anaerobic Second Repeat Third Repeat Late Season Workout aerobic anaerobic
    288. 288. A Recipe for Faster Running • Too Much or Too Little - Stress & Recovery • The Aerobic system provides 93% of the energy during a 5,000m race • The Aerobic system can be developed indefinitely • Conversely, the Anaerobic system only needs to be trained for 6 - 8 weeks to fully develop • For serious athletes, who are training longer then 10 weeks, aerobic workouts must take precedent over anaerobic workouts and precede anaerobic workouts
    289. 289. Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Anaerobic Repeats Sharpening Workouts Length of WorkoutIntensity of Workout (could be faster
    290. 290. Anaerobic Workouts Discontinuous Running Workouts Anaerobic Repeats Length of WorkoutIntensity of Workout (could be faster
    291. 291. Anaerobic Workouts Discontinuous Running Workouts Anaerobic Repeats Length of WorkoutIntensity of Workout (could be faster
    292. 292. Anaerobic Workouts Discontinuous Running Workouts Anaerobic Repeats Length of WorkoutIntensity of Workout (could be faster
    293. 293. Anaerobic Workouts Discontinuous Running Workouts Anaerobic Repeats “Traditional Intervals” - These are the workouts that make you hurt! Length of WorkoutIntensity of Workout (could be faster
    294. 294. Anaerobic Energy System and Blood pH How do anaerobic workouts Lungs burn, metallic make you feel? taste in your mouth 6.7 or 6.8 - Lowest blood pH that most humans can achieve Hemingway called this “the taste of Below 7.0 Above 7.0 death” Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    295. 295. Anaerobic Workouts Discontinuous Running Workouts Anaerobic Repeats “Traditional Intervals” - These are the workouts that make you hurt! Length of WorkoutIntensity of Workout (could be faster
    296. 296. Anaerobic Workouts Discontinuous Running Workouts Anaerobic Repeats “Traditional Intervals” - These are the workouts that make you hurt!past is What ever you’ve done in the great! Length of WorkoutIntensity of Workout (could be faster
    297. 297. Anaerobic Workouts Discontinuous Running Workouts Anaerobic Repeats “Traditional Intervals” - These are the workouts that make you hurt! Length of WorkoutIntensity of Workout (could be faster
    298. 298. Anaerobic Workouts Discontinuous Running Workouts Anaerobic Repeats “Traditional Intervals” - These are the workouts that make you hurt! Longer repeats? - Try repeat 1,000s Length of WorkoutIntensity of Workout (could be faster
    299. 299. Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Anaerobic Repeats Sharpening Workouts Length of WorkoutIntensity of Workout (could be faster
    300. 300. Anaerobic Workouts Discontinuous Running Workouts Sharpening Workouts Length of WorkoutIntensity of Workout (could be faster
    301. 301. Anaerobic Workouts Discontinuous Running Workouts Sharpening Workouts Length of WorkoutIntensity of Workout (could be faster
    302. 302. Anaerobic Workouts Discontinuous Running Workouts Sharpening Workouts These are the shortest workout of the year Length of WorkoutIntensity of Workout (could be faster
    303. 303. Anaerobic Workouts Discontinuous Running Workouts Sharpening Workouts These are the shortest workout of the year Run these workouts in the last 10-14 days of the season Length of WorkoutIntensity of Workout (could be faster
    304. 304. Anaerobic Workouts Discontinuous Running Workouts Sharpening Workouts These are the shortest workout of the year Run these workouts in the last 10-14 days of the season repeats of the year The shortest Length of WorkoutIntensity of Workout (could be faster
    305. 305. Anaerobic Workouts Discontinuous Running Workouts Sharpening Workouts These are the shortest workout of the year Run these workouts in the last 10-14 days of the season repeats of the year The shortest Repeats start at race pace, then get faster Length of WorkoutIntensity of Workout (could be faster
    306. 306. Anaerobic Workouts Discontinuous Running Workouts Sharpening Workouts - Examples Length of WorkoutIntensity of Workout (could be faster
    307. 307. Anaerobic Workouts Discontinuous Running Workouts Sharpening Workouts - Examples a) 6-8 x 400m with 1 min recovery Length of WorkoutIntensity of Workout (could be faster
    308. 308. Anaerobic Workouts Discontinuous Running Workouts Sharpening Workouts - Examples a) 6-8 x 400m with 1 min recovery - Go hard for 100m, settle, then b) 500’s kick last 200m Length of WorkoutIntensity of Workout (could be faster
    309. 309. Anaerobic Workouts Discontinuous Running Workouts Sharpening Workouts - Examples a) 6-8 x 400m with 1 min recovery - Go hard for 100m, settle, then b) 500’s kick idea 200m you should feel fast in these last is that The workouts Length of WorkoutIntensity of Workout (could be faster
    310. 310. Anaerobic Workouts Discontinuous Running Workouts Sharpening Workouts - Why do ‘em? Length of WorkoutIntensity of Workout (could be faster
    311. 311. Anaerobic Workouts Discontinuous Running Workouts Sharpening Workouts - Why do ‘em? 1. It ensures that you are resting for the big meet Length of WorkoutIntensity of Workout (could be faster
    312. 312. Anaerobic Workouts Discontinuous Running Workouts Sharpening Workouts - Why do ‘em? 1. It ensures that you are resting for the big meet faster runners will respond 2. Athletic, well Length of WorkoutIntensity of Workout (could be faster
    313. 313. Anaerobic Workouts Discontinuous Running Workouts Sharpening Workouts - Why do ‘em? 1. It ensures that you are resting for the big meet faster runners will respond 2. Athletic, well 3. For the aerobically fit athlete, the combination of less running and sharpening should result inLength of Workout PRs Intensity of Workout (could be faster
    314. 314. A Recipe for Faster Running • Too Much or Too Little - Stress & Recovery • The Aerobic system provides 93% of the energy during a 5,000m race • The Aerobic system can be developed indefinitely • Conversely, the Anaerobic system only needs to be trained for 6 - 8 weeks to fully develop • For serious athletes, who are training longer then 10 weeks, aerobic workouts must take precedent over anaerobic workouts and precede anaerobic workouts
    315. 315. A Recipe for Faster Running • Too Much or Too Little - Stress & Recovery • The Aerobic system provides 93% of the energy during a 5,000m race • The Aerobic system can be developed indefinitely • Conversely, the Anaerobic system only needs to be trained for 6 - 8 weeks to fully develop • For serious athletes, who are training longer then 10 weeks, aerobic workouts must take precedent over anaerobic workouts and precede anaerobic workouts What will our season look like?
    316. 316. The Colorado High School Cross Country Season
    317. 317. The Colorado High School Cross Country Season Mon Tue Wed Thu Fri Sat Sun Jul 31 1 Aug 7 2 Aug 14 3 Aug 21 4 Aug 28 5 Sep 4 6 Sep 11 Liberty Bell 7 Sep 18 8 Sep 25 9 Oct 2 10 Oct 9 Conference 11 Oct 16 Regional 12 Oct 23 State 13
    318. 318. Anaerobic Energy System and Blood pH Given what we now know, when should a coach assign “interval training”? Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    319. 319. Anaerobic Energy System and Blood pH Given what we now know, when should a coach assign “interval training”? want your Identify the race that you athletes to peak at, and then work backwards 6 to 8 weeks. Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    320. 320. Anaerobic Energy System and Blood pH Given what we now know, when should a coach assign “interval training”? want your Identify the race that you athletes to peak at, and then work backwards 6 Ideally, the athlete will peak when to 8 they race at weeks. their lowest possible blood pH. Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    321. 321. Colorado Cross Country Season Mon Tue Wed Thu Fri Sat Sun Jul 31 1 Aug 7 2 Aug 14 3 Aug 21 4 Aug 28 5 Sep 4 6 Sep 11 Liberty Bell 7 Sep 18 8 Sep 25 9 Oct 2 10 Oct 9 Conference 11 Oct 16 Regional 12 Oct 23 State 13
    322. 322. Colorado Cross Country Season Mon Tue Wed Thu Fri Sat Sun Jul 31 1 Aug 7 2 Aug 14 3 Aug 21 4 Aug 28 5 Sep 4 6 Sep 11 Liberty Bell 7 Sep 18 8 Sep 25 9 Oct 2 10 Oct 9 Conference 11 Oct 16 Regional 12 Oct 23 State 13 aerobic anaerobic
    323. 323. Colorado Cross Country Season Mon Tue Wed Thu Fri Sat Sun Jul 31 1 Aug 7 2 Aug 14 3 Aug 21 4 Aug 28 5 Sep 4 6 Sep 11 Liberty Bell 7 Sep 18 8 Sep 25 9 Oct 2 10 Oct 9 Conference 11 Oct 16 Regional 12 Oct 23 State 13 aerobic anaerobic
    324. 324. Colorado Cross Country Season Mon Tue Wed Thu Fri Sat Sun Jul 31 1 Aug 7 2 Aug 14 3 Aug 21 4 Aug 28 5 Sep 4 6 Sep 11 Liberty Bell 7 Sep 18 8 Sep 25 9 Oct 2 10 Oct 9 Conference 11 Oct 16 Regional 12 Oct 23 State 13 aerobic anaerobic
    325. 325. Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Anaerobic Repeats Sharpening Workouts Length of WorkoutIntensity of Workout (could be faster
    326. 326. Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Length of WorkoutIntensity of Workout (could be faster
    327. 327. Anaerobic Workouts Point of Reference aerobic anaerobic
    328. 328. Anaerobic Workouts Point of Reference • Why is this such a great workout? aerobic anaerobic
    329. 329. Anaerobic Workouts Point of Reference • Why is this such a great workout? • You have to pay attention to their sensory data to make your last repeat your best repeat aerobic anaerobic
    330. 330. Anaerobic Workouts Point of Reference • Why is this such a great workout? • You have to pay attention to their sensory data to make your last repeat your best repeat • If you remind yourself to start easy, then the majority of the workout will be aerobic aerobic anaerobic
    331. 331. Anaerobic Workouts Point of Reference • Why is this such a great workout? • You have to pay attention to their sensory data to make your last repeat your best repeat • If you remind yourself to start easy, then the majority of the workout will be aerobic • The workout can be repeated throughout the season, becoming more anaerobic each time aerobic anaerobic
    332. 332. Colorado Cross Country Season Mon Tue Wed Thu Fri Sat Sun Jul 31 1 Aug 7 2 Aug 14 3 Aug 21 4 Aug 28 5 Sep 4 6 Sep 11 Liberty Bell 7 Sep 18 8 Sep 25 9 Oct 2 10 Oct 9 Conference 11 Oct 16 Regional 12 Oct 23 State 13 aerobic anaerobic
    333. 333. Colorado Cross Country Season Mon Tue Wed Thu Fri Sat Sun Jul 31 1 Aug 7 2 Aug 14 3 Aug 21 4 Aug 28 5 Sep 4 6 Sep 11 Liberty Bell 7 Sep 18 8 Sep 25 9 Oct 2 10 Oct 9 Conference 11 Oct 16 Regional 12 Oct 23 State 13 aerobic anaerobic
    334. 334. Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Anaerobic Repeats Sharpening Workouts Length of WorkoutIntensity of Workout (could be faster
    335. 335. Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Length of WorkoutIntensity of Workout (could be faster
    336. 336. Colorado Cross Country Season Mon Tue Wed Thu Fri Sat Sun Jul 31 1 Aug 7 2 Aug 14 3 Aug 21 4 Aug 28 5 Sep 4 6 Sep 11 Liberty Bell 7 Sep 18 8 Sep 25 9 Oct 2 10 Oct 9 Conference 11 Oct 16 Regional 12 Oct 23 State 13 aerobic anaerobic
    337. 337. Colorado Cross Country Season Mon Tue Wed Thu Fri Sat Sun Jul 31 1 Aug 7 2 Aug 14 3 Aug 21 4 Aug 28 5 Sep 4 Aerobic Intervals - Point of Reference 6 Sep 11 Liberty Bell 7 Sep 18 8 Sep 25 9 Oct 2 10 Oct 9 Conference 11 Oct 16 Regional 12 Oct 23 State 13 aerobic anaerobic
    338. 338. Colorado Cross Country Season Mon Tue Wed Thu Fri Sat Sun Jul 31 1 Aug 7 2 Aug 14 3 Aug 21 4 Aug 28 5 Sep 4 Aerobic Intervals - Point of Reference 6 Sep 11 Liberty Bell 7 Sep 18 8 Sep 25 Anaerobic Intervals - 1,000s and/or 1,600s 9 Oct 2 10 Oct 9 Conference 11 Oct 16 Regional 12 Oct 23 State 13 aerobic anaerobic
    339. 339. Colorado Cross Country Season Mon Tue Wed Thu Fri Sat Sun Jul 31 1 Aug 7 2 Aug 14 3 Aug 21 4 Aug 28 5 Sep 4 Aerobic Intervals - Point of Reference 6 Sep 11 Liberty Bell 7 Sep 18 8 Sep 25 Anaerobic Intervals - 1,000s and/or 1,600s 9 Oct 2 10 Oct 9 Sharpening Workouts Conference 11 Oct 16 Regional 12 Oct 23 State 13 aerobic anaerobic
    340. 340. Colorado Cross Country Season Mon Tue Wed Thu Fri Sat Sun Jul 31 1 Aug 7 2 Aug 14 3 Aug 21 4 Aug 28 5 Sep 4 Aerobic Intervals - Point of Reference 6 Sep 11 Liberty Bell 7 Sep 18 8 Sep 25 Anaerobic Intervals - 1,000s and/or 1,600s 9 Oct 2 10 Oct 9 Sharpening Workouts Conference 11 Oct 16 Sharpening Workout - Veteran Teams Regional 12 Oct 23 State 13 aerobic anaerobic
    341. 341. Colorado Cross Country Season Mon Tue Wed Thu Fri Sat Sun Jul 31 1 Aug 7 2 Aug 14 3 Aug 21 4 Aug 28 5 Sep 4 Aerobic Intervals - Point of Reference 6 Sep 11 Liberty Bell 7 Sep 18 8 Sep 25 Anaerobic Intervals - 1,000s and/or 1,600s 9 Oct 2 10 Oct 9 Sharpening Workouts Conference 11 Oct 16 Sharpening Workout - Veteran Teams Regional 12 Oct 23 State 13 Week 1 2 3 4 5 6 7 8 9 10 11 12 13 aerobic anaerobic
    342. 342. In Colorado, what meet do most athletes set PRs?
    343. 343. In Colorado, what meet do most athletes set PRs? • Though Laura Sturges calls it a “road race”…
    344. 344. In Colorado, what meet do most athletes set PRs? • Though Laura Sturges calls it a “road race”… • ….the Liberty Bell Invitational is the best chance for your athletes to set PRs
    345. 345. Colorado Cross Country Season Mon Tue Wed Thu Fri Sat Sun Jul 31 1 Aug 7 2 Aug 14 3 Aug 21 4 Aug 28 Aerobic Intervals - Point of Reference 5 Sep 4 6 Sep 11 Liberty Bell 7 Sep 18 8 Anaerobic Intervals - 1,000s and/or 1,600s Sep 25 9 Oct 2 10 Sharpening Workouts Oct 9 Conference 11 Sharpening Workout - Veteran Teams Oct 16 Regional 12 Oct 23 State 13 Week 1 2 3 4 5 6 7 8 9 10 11 12 13 aerobic anaerobic
    346. 346. Colorado Cross Country Season Mon Tue Wed Thu Fri Sat Sun Jul 31 1 Aug 7 2 Aug 14 3 Aug 21 4 Aug 28 Aerobic Intervals - Point of Reference 5 Sep 4 6 Sep 11 Liberty Bell 7 Sep 18 8 Anaerobic Intervals - 1,000s and/or 1,600s Sep 25 9 Oct 2 10 Sharpening Workouts Oct 9 Conference 11 Sharpening Workout - Veteran Teams Oct 16 Regional 12 Oct 23 State 13 Week 1 2 3 4 5 6 7 8 9 10 11 12 13 aerobic anaerobic
    347. 347. Anaerobic Energy System and Blood pH The reason “traditional intervals” are so powerful is The goal workouts lower the athlete’s blood that the of “interval training” is to move pH blood pH from a basic state to an acidic state Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    348. 348. Anaerobic Energy System and Blood pH The reason “traditional intervals” are so powerful is The goal workouts lower the athlete’s blood that the of “interval training” is to move pH blood pH from a basic state to an acidic state Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    349. 349. Anaerobic Energy System and Blood pH The reason “traditional intervals” are so powerful is The goal workouts lower the athlete’s blood that the of “interval training” is to move pH blood pH from a basic state to an acidic state Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    350. 350. Anaerobic Energy System and Blood pH The reason “traditional intervals” are so powerful is The goal workouts lower the athlete’s blood that the of “interval training” is to move pH blood pH from a basic state to an acidicWednesday - state 9.06.05 Below 7.0 pH Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    351. 351. Anaerobic Energy System and Blood pH The reason “traditional intervals” are so powerful is The goal workouts lower the athlete’s blood that the of “interval training” is to move pH blood pH from a basic state to an acidicWednesday - Friday - state 9.08.05 9.06.05 Below 7.0 pH Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    352. 352. Anaerobic Energy System and Blood pH The reason “traditional intervals” are so powerful is The goal workouts lower the athlete’s blood that the of “interval training” is to move pH blood pH from a basic state to an acidicWednesday - Friday - state Monday - 9.11.05 9.08.05 9.06.05 Below 7.0 pH Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
    353. 353. Colorado Cross Country Season Mon Tue Wed Thu Fri Sat Sun Jul 31 1 Aug 7 2 Aug 14 3 Aug 21 4 Aug 28 Aerobic Intervals - Point of Reference 5 Sep 4 6 Sep 11 Liberty Bell 7 Sep 18 8 Anaerobic Intervals - 1,000s and/or 1,600s Sep 25 9 Oct 2 10 Sharpening Workouts Oct 9 Conference 11 Sharpening Workout - Veteran Teams Oct 16 Regional 12 Oct 23 State 13 Week 1 2 3 4 5 6 7 8 9 10 11 12 13 aerobic anaerobic

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