Recipe for Running - Parts 1 and 2
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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.

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 Recipe for Running - Parts 1 and 2 Presentation Transcript

  • How will your Cross Country and Track teams run faster? A Recipe for Training Distance Runners 1
  • These folks will help us out
  • One more thought
  • 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.
  • Paraphrased for Coaches
  • Paraphrased for Coaches
  • 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
  • Hans Selye
  • Hans Selye • The father of Stress?
  • Hans Selye • The father of Stress? • Stress - the nonspecific response of the body to any demand
  • Hans Selye • The father of Stress? • Stress - the nonspecific response of the body to any demand – Car wreck
  • Hans Selye • The father of Stress? • Stress - the nonspecific response of the body to any demand – Car wreck – Cross country workout
  • Hans Selye • The father of Stress? • Stress - the nonspecific response of the body to any demand – Car wreck – Cross country workout – Paper cut
  • 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)
  • Selye’s General Adaptation Syndrome
  • Selye’s General Adaptation Syndrome Baseline - Is it Homeostasis or Fitness?
  • Selye’s General Adaptation Syndrome Baseline is the runner’s fitness ! Baseline - Is it Homeostasis or Fitness?
  • Selye’s GAS for Track Coaches
  • Selye’s GAS for Track Coaches
  • Selye’s GAS for Track Coaches Tim e
  • Selye’s GAS for Track Coaches Tim e
  • Selye’s GAS for Track Coaches Workout Tim e
  • Selye’s GAS for Track Coaches Workout Post Workout - athlete not fully recovered Tim e
  • Selye’s GAS for Track Coaches Workout Post Workout - athlete not fully recovered Tim e
  • Selye’s GAS for Track Coaches Workout Post Workout - athlete not fully recovered Supercompenstation Tim e
  • Selye’s GAS for Track Coaches Workout Post Workout - athlete not fully recovered Supercompenstation Tim e
  • Selye’s GAS for Track Coaches Workout Post Workout - athlete not fully recovered Supercompenstation Tim e
  • Selye’s GAS for Track Coaches Workout Post Workout - athlete not fully recovered Supercompenstation Tim e
  • 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
  • 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?
  • Selye’s GAS for Track Coaches Tim e
  • Selye’s GAS for Track Coaches Tim e
  • Selye’s GAS for Track Coaches Original Level of Fitness Tim e
  • Selye’s GAS for Track Coaches 2st Workout Original Level of Fitness Tim e
  • Selye’s GAS for Track Coaches 2st Workout 3nd Workout Original Level of Fitness Tim e
  • Selye’s GAS for Track Coaches 2st Workout 3nd Workout 4th Workout Original Level of Fitness Tim e
  • Selye’s GAS for Track Coaches 2st Workout Improved Level of 3nd Workout Fitness 4th Workout Original Level of Fitness Tim e
  • Selye’s GAS for Track Coaches Improved Level of Fitness 4th Workout Original Level of Fitness Tim e
  • Selye’s GAS for Track Coaches Improved Level of Fitness 4th Workout Original Level of Fitness Tim This grapheis the goal of
  • A common training mistake Workout Post Workout - athlete not fully recovered Tim e
  • 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
  • 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
  • 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
  • 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
  • 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
  • Length between hard workouts Workout Post Workout - athlete not fully recovered Tim e
  • Length between hard workouts Workout Post Workout - athlete not fully recovered Day 0 Day 1 Day 2 Day 3 Day 4 Tim e
  • Length between hard workouts Workout Post Workout - athlete not fully recovered Tim e
  • Length between hard workouts Workout Post Workout - athlete not fully recovered SAT SUN MON TUES WED Tim e
  • 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
  • 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,
  • Length between hard workouts S S M T W T F S S M T W T F Tim
  • Length between hard workouts S S M T W T F S S M T W T F Tim
  • Length between hard workouts S S M T W T F S S M T W T F Tim
  • Length between hard workouts S S M T W T F S S M T W T F Tim
  • Length between hard workouts S S M T W T F S S M T W T F Tim
  • Length between hard workouts S S M T W T F S S M T W T F Tim
  • Length between hard workouts S S M T W T F S S M T W T F Tim
  • 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
  • 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
  • Simple Philosophic Question
  • Simple Philosophic Question • Philosophic Question - Do you error on the side of too many training days or too few?
  • Simple Philosophic Question • Philosophic Question - Do you error on the side of too many training days or too few?
  • 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.
  • Too Much or Too Little?
  • Too Much or Too Little?
  • Too Much or Too Little?
  • Too Much or Too Little?
  • 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
  • Length between hard workouts Sat, Tues, Fri, Mon, Thurs S S M T W T F S S M T W T F Tim
  • A Recipe for Faster Running
  • A Recipe for Faster Running • Too Much or Too Little - Stress & Recovery.
  • 15 min of Exercise Physiology
  • 15 min of Exercise Physiology Casey Malone 6th Place Athens Olympics NCAA Campion (CSU)
  • 15 min of Exercise Physiology George Pincock 47.33 400m 46.24 4x400m split Casey Malone 6th Place Athens Olympics NCAA Campion (CSU)
  • 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
  • How Long do these events last?
  • How Long do these events last? Discus 4 seconds? 5 seconds?
  • How Long do these events last? 400m 45 to 60 sec Discus 4 seconds? 5 seconds?
  • How Long do these events last? 400m 45 to 60 sec Discus 4 seconds? 10,000m 5 seconds? 27 to 34
  • Event length and Energy Systems
  • Event length and Energy Systems Discus Creatine- Phosphate System
  • Event length and Energy Systems 400m Anaerobic Discus Creatine- Phosphate System
  • Event length and Energy Systems 400m Anaerobic Discus Creatine- Phosphate 10,000m System Aerobic
  • 400m Anaerobic Discus Creatine- Phosphate 10,000m System Aerobic
  • Which Energy Systems affect XC? 400m Anaerobic Discus Creatine- Phosphate 10,000m System Aerobic
  • Which Energy Systems affect XC? 400m Anaerobic 10,000m Aerobic
  • Which Energy Systems affect XC? 10,000m Aerobic
  • Energy Systems Timeline 0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
  • Energy Systems Timeline 0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
  • Energy Systems Timeline Creatine Phosphate System 0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
  • Energy Systems Timeline Anaerobic System Creatine Phosphate System 0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
  • 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
  • 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
  • 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
  • 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%
  • 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
  • Which Energy System(s) will we focus on during Cross Country?
  • 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.
  • 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?
  • 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%
  • 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%
  • 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
  • • 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.
  • 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.
  • A Recipe for Faster Running
  • A Recipe for Faster Running • Too Much or Too Little - Stress & Recovery.
  • 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.
  • Two more reasons to focus on the Aerobic Energy System • The Aerobic System will improve year after year if it is trained properly
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • Two more reasons to focus on the Aerobic Energy System
  • Two more reasons to focus on the Aerobic Energy System • The Aerobic System will improve year after year if it is trained properly.
  • Two more reasons to focus on the Aerobic Energy System • The Aerobic System will improve year after year if it is trained properly.
  • 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.
  • Anaerobic Energy System
  • Anaerobic Energy System • Anaerobic System - “traditional interval training” will improve this energy system.
  • 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.
  • 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?
  • 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
  • Anaerobic Energy System and Blood pH
  • Anaerobic Energy System and Blood pH 7.0 - Neutral (like
  • Anaerobic Energy System and Blood pH Below 7.0 Acidic (like lemon juice) 7.0 - Neutral (like
  • Anaerobic Energy System and Blood pH Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • Anaerobic Energy System and Blood pH Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
  • 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
  • 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
  • Anaerobic Energy System and Blood pH Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
  • 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
  • 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
  • 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
  • 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
  • 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
  • Anaerobic Energy System and Blood pH
  • Anaerobic Energy System and Blood pH • The human body does will not allow blood pH to stay acidic for forever.
  • 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?
  • 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.
  • A Recipe for Faster Running
  • A Recipe for Faster Running • Too Much or Too Little - Stress & Recovery.
  • 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.
  • 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.
  • 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.
  • But the cross country season is longer than 8 weeks
  • But the cross country season is longer than 8 weeks • August 15th - first day of practice
  • But the cross country season is longer than 8 weeks • August 15th - first day of practice • October 29th - State XC Meet
  • 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.
  • 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…..
  • 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.
  • 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.
  • Anaerobic Energy System and Blood pH Below 7.0 Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
  • 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
  • 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
  • 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
  • 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
  • A Recipe for Faster Running
  • A Recipe for Faster Running • Too Much or Too Little - Stress & Recovery.
  • 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.
  • 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.
  • 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.
  • 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.
  • As your athletes start to train more weeks during the year, how will you adjust their training?
  • As your athletes start to train more weeks during the year, how will you adjust their training?
  • As your athletes start to train more weeks during the year, how will you adjust their training? • Summer before Freshman year - didn’t run :-)
  • 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
  • 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
  • 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
  • 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
  • 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.
  • As your athletes start to train more weeks during the year, how will you adjust their training?
  • As your athletes start to train more weeks during the year, how will you adjust their training?
  • As your athletes start to train more weeks during the year, how will you adjust their training?
  • 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
  • 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
  • Quick Interlude - What’s the most difficult book you’ve ever read?
  • Quick Interlude - What’s the most difficult book you’ve ever read?
  • Quick Interlude - What’s the most difficult book you’ve ever read?
  • Quick Interlude - What’s the most difficult book you’ve ever read? • Tao of Physics
  • Quick Interlude - What’s the most difficult book you’ve ever read? • Tao of Physics • Brief History of Everything
  • 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
  • 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
  • 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!
  • Quick Interlude - What’s the most difficult book you’ve ever read?
  • Quick Interlude - What’s the most difficult book you’ve ever read? What’s my point?
  • Quick Interlude - What’s the most difficult book you’ve ever read? What’s my point? Do you understand Selye?
  • Quick Interlude - What’s the most difficult book you’ve ever read? What’s my point? Do you understand Selye?
  • 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?
  • 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
  • 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
  • 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
  • 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
  • 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.
  • Aerobic Workouts Continuous Running Workouts
  • Aerobic Workouts Continuous Running Workouts Length of Run Intensity of Run i.e. speed or
  • Aerobic Workouts Continuous Running Workouts Long Run Length of Run Intensity of Run i.e. speed or
  • Aerobic Workouts Continuous Running Workouts Long Run Fartlek (aka speedplay) Length of Run Intensity of Run i.e. speed or
  • 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
  • Aerobic Workouts Continuous Running Workouts Long Run Length of Run Intensity of Run i.e. speed or
  • Aerobic Workouts Continuous Running - Long Run Long Run Length of Run Intensity of Run i.e. speed or
  • Aerobic Workouts Continuous Running - Long Run Long Run Length of Run Intensity of Run i.e. speed or
  • Aerobic Workouts Continuous Running - Long Run Long Run 20% of weekly volume Length of Run Intensity of Run i.e. speed or
  • 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
  • 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
  • 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
  • Aerobic Workouts Continuous Running - Long Run Long Run Length of Run Intensity of Run i.e. speed or
  • 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
  • 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
  • Aerobic Workouts Continuous Running Workouts Fartlek (aka speedplay) Length of Run Intensity of Run i.e. speed or
  • Aerobic Workouts Continuous Running - Fartlek Fartlek (aka speedplay) Length of Run Intensity of Run i.e. speed or
  • Aerobic Workouts Continuous Running - Fartlek Fartlek (aka speedplay) Length of Run Intensity of Run i.e. speed or
  • 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
  • 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
  • Aerobic Workouts Continuous Running - Fartlek Fartlek (aka speedplay) Length of Run Intensity of Run i.e. speed or
  • 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
  • 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
  • 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
  • Aerobic Workouts Continuous Running Workouts Threshold Runs (aka tempo Length of Run runs) Intensity of Run i.e. speed or
  • Aerobic Workouts Continuous Running - Tempo Runs Threshold Runs (aka tempo runs) Length of Run Intensity of Run i.e. speed or
  • Aerobic Workouts Continuous Running - Tempo Runs Threshold Runs (aka tempo runs) Length of Run Intensity of Run i.e. speed or
  • 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
  • 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
  • Aerobic Workouts Continuous Running - Tempo Runs Threshold Runs (aka tempo runs) Length of Run Intensity of Run i.e. speed or
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • Aerobic Workouts Continuous Running Workouts Long Run Fartlek Threshold Runs Length of Run Intensity of Run i.e. speed or
  • 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
  • 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
  • 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
  • Anaerobic Workouts Discontinuous Running Workouts
  • Anaerobic Workouts Discontinuous Running Workouts Length of WorkoutIntensity of Workout (could be faster
  • Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Length of WorkoutIntensity of Workout (could be faster
  • Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Anaerobic Repeats Length of WorkoutIntensity of Workout (could be faster
  • Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Anaerobic Repeats Sharpening Workouts Length of WorkoutIntensity of Workout (could be faster
  • Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Length of WorkoutIntensity of Workout (could be faster
  • Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Length of WorkoutIntensity of Workout (could be faster
  • Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Length of WorkoutIntensity of Workout (could be faster
  • Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats The majority of repeat is aerobic Length of WorkoutIntensity of Workout (could be faster
  • 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
  • Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Length of WorkoutIntensity of Workout (could be faster
  • 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
  • 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
  • Anaerobic Workouts Point of Reference
  • Anaerobic Workouts Point of Reference
  • Anaerobic Workouts Point of Reference Start
  • Anaerobic Workouts Point of Reference Start
  • Anaerobic Workouts Point of Reference Start End of first repeat
  • Anaerobic Workouts Point of Reference Start Recovery Jog End of first repeat
  • Anaerobic Workouts Point of Reference Start Recovery Jog End of first repeat End of second repeat
  • Anaerobic Workouts Point of Reference Start Recovery Jog End of first repeat End of second repeat End of third repeat
  • Anaerobic Workouts Point of Reference
  • Anaerobic Workouts Point of Reference • At what point does the athlete switch from aerobic to anaerobic ?
  • Anaerobic Workouts Point of Reference • At what point does the athlete switch from aerobic to anaerobic ? aerobic anaerobic
  • Anaerobic Workouts Point of Reference • At what point does the athlete switch from aerobic to anaerobic ? First Repeat aerobic anaerobic
  • Anaerobic Workouts Point of Reference • At what point does the athlete switch from aerobic to anaerobic ? First Repeat Second Repeat aerobic anaerobic
  • Anaerobic Workouts Point of Reference • At what point does the athlete switch from aerobic to anaerobic ? First Repeat Second Repeat Third Repeat aerobic anaerobic
  • Anaerobic Workouts Point of Reference aerobic anaerobic
  • Anaerobic Workouts Point of Reference aerobic anaerobic
  • Anaerobic Workouts Point of Reference • Why is this such a great workout? aerobic anaerobic
  • 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
  • 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
  • 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
  • Anaerobic Workouts Late Season Point of Ref. Workout Start End of first repeat
  • Anaerobic Workouts Late Season Point of Ref. Workout Start Recovery Jog End of first repeat
  • Anaerobic Workouts Late Season Point of Ref. Workout Start Recovery Jog End of first repeat End of second repeat
  • Anaerobic Workouts Late Season Point of Ref. Workout Start Recovery Jog End of first repeat End of third End of second repeat repeat
  • 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
  • Anaerobic Workouts Late Season Point of Ref. Workout aerobic anaerobic
  • Anaerobic Workouts Late Season Point of Ref. Workout Early Season Workout aerobic anaerobic
  • Anaerobic Workouts Late Season Point of Ref. Workout Late Season Workout aerobic anaerobic
  • Anaerobic Workouts Late Season Point of Ref. Workout • At what point does the athlete switch from aerobic to anaerobic ? Late Season Workout aerobic anaerobic
  • 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
  • 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
  • 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
  • Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Anaerobic Repeats Sharpening Workouts Length of WorkoutIntensity of Workout (could be faster
  • Anaerobic Workouts Discontinuous Running Workouts Anaerobic Repeats Length of WorkoutIntensity of Workout (could be faster
  • Anaerobic Workouts Discontinuous Running Workouts Anaerobic Repeats Length of WorkoutIntensity of Workout (could be faster
  • Anaerobic Workouts Discontinuous Running Workouts Anaerobic Repeats Length of WorkoutIntensity of Workout (could be faster
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Anaerobic Repeats Sharpening Workouts Length of WorkoutIntensity of Workout (could be faster
  • Anaerobic Workouts Discontinuous Running Workouts Sharpening Workouts Length of WorkoutIntensity of Workout (could be faster
  • Anaerobic Workouts Discontinuous Running Workouts Sharpening Workouts Length of WorkoutIntensity of Workout (could be faster
  • Anaerobic Workouts Discontinuous Running Workouts Sharpening Workouts These are the shortest workout of the year Length of WorkoutIntensity of Workout (could be faster
  • 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
  • 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
  • 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
  • Anaerobic Workouts Discontinuous Running Workouts Sharpening Workouts - Examples Length of WorkoutIntensity of Workout (could be faster
  • 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
  • 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
  • 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
  • Anaerobic Workouts Discontinuous Running Workouts Sharpening Workouts - Why do ‘em? Length of WorkoutIntensity of Workout (could be faster
  • 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
  • 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
  • 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
  • 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
  • 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?
  • The Colorado High School Cross Country Season
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Anaerobic Repeats Sharpening Workouts Length of WorkoutIntensity of Workout (could be faster
  • Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Length of WorkoutIntensity of Workout (could be faster
  • Anaerobic Workouts Point of Reference aerobic anaerobic
  • Anaerobic Workouts Point of Reference • Why is this such a great workout? aerobic anaerobic
  • 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
  • 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
  • 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
  • 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
  • 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
  • Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Anaerobic Repeats Sharpening Workouts Length of WorkoutIntensity of Workout (could be faster
  • Anaerobic Workouts Discontinuous Running Workouts Aerobic Repeats Length of WorkoutIntensity of Workout (could be faster
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • In Colorado, what meet do most athletes set PRs?
  • In Colorado, what meet do most athletes set PRs? • Though Laura Sturges calls it a “road race”…
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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 pH Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
  • 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 Liberty Bell - 9.15.05 Below 7.0 pH Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
  • 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 week Following one Liberty Bell - of aerobic training - 9.15.05 9.22.05 Below 7.0 pH pH Above 7.0 Acidic (like lemon juice) Basic (like baking soda) 7.0 - Neutral (like
  • 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 aerobic anaerobic
  • 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 aerobic anaerobic
  • 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 aerobic anaerobic
  • 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 8 9 10 6 11 7 12 13 aerobic anaerobic
  • Queststions 95
  • Young Athlete - New to Running Mon Tue Wed Thur Fri Sat Sun Speed Hard Easy run development Shake Out Meet Easy Run Off Workout w/strides (medium) Fartlek Active Workout Easy run w/ Hard Easy run w/ Shake Out Big Meet Recovery (not a long strides Workout strides or Off run) Dumb Fartlek Duel Meet Active Workout Easy run w/ Easy run Treat like a Shake Out Invitational Recovery (nto a long strides light or off run) workout Easy run w/ Killer Easy run Shake Out Big Meet Easy Run Off strides Workout w/strides
  • Young Athlete - New to Running Mon Tue Wed Thur Fri Sat Sun Speed Hard Easy run development Shake Out Meet Easy Run Off Workout w/strides (medium) Fartlek Active Workout Easy run w/ Hard Easy run w/ Shake Out Big Meet Recovery (not a long strides Workout strides or Off run) Dumb Fartlek Duel Meet Active Workout Easy run w/ Easy run Treat like a Shake Out Invitational Recovery (nto a long strides light or off run) workout Easy run w/ Killer Easy run Shake Out Big Meet Easy Run Off strides Workout w/strides
  • Further Study • USATF Coaching Education www.usatf.org • Level 1 - Very helpful when you are coaching events that you’ve unfamiliar with • Level 2 - Great background in exercise science, then you apply that knowledge to an event area. – Sprints/Hurdles – Jumps – Throws – Endurance 98
  • Further Study 99
  • Further Study 99
  • Further Study These are arguably the two most useful books for high school 99