A recipe for training distance runners includes simple principles from exercise physiology, coupled with workouts and on approach to structure a training plan.
The 28 best stretching routines in the land (for next level mobility)Luke Jones
Some of the best stretching and mobility routines on the web. Free up your joints, improve your flexibility, reduce chronic pain, and take your performance to the next level.
Originally published at: http://herohealthroom.com/2016/10/12/stretching-routines/
Dumbbell exercises for football training programsFernando Farias
T
his article was written in part because of a member of the
National Strength and Conditioning Association (NSCA)
requested an article on the use of dumbbell exercises in
the training programs for football athletes. As a strength and
conditioning coach who has been using dumbbells for football
training programs since my time as a graduate assistant strength
and conditioning coach at Fresno State University in the early
1990s, I believe I am in a knowledgeable position to respond to
this request. During my three years as a graduate assistant and
my 12 years at the United States Air Force Academy, I continued
to use dumbbell training. That emphasis on dumbbell training
has continued during my six years as the Head Strength and
Conditioning Coach at Colorado State University-Pueblo (CSU-
Pueblo), which recently won the 2014 National Collegiate Athletic
Association (NCAA) Division II Football National Championship.
The 28 best stretching routines in the land (for next level mobility)Luke Jones
Some of the best stretching and mobility routines on the web. Free up your joints, improve your flexibility, reduce chronic pain, and take your performance to the next level.
Originally published at: http://herohealthroom.com/2016/10/12/stretching-routines/
Dumbbell exercises for football training programsFernando Farias
T
his article was written in part because of a member of the
National Strength and Conditioning Association (NSCA)
requested an article on the use of dumbbell exercises in
the training programs for football athletes. As a strength and
conditioning coach who has been using dumbbells for football
training programs since my time as a graduate assistant strength
and conditioning coach at Fresno State University in the early
1990s, I believe I am in a knowledgeable position to respond to
this request. During my three years as a graduate assistant and
my 12 years at the United States Air Force Academy, I continued
to use dumbbell training. That emphasis on dumbbell training
has continued during my six years as the Head Strength and
Conditioning Coach at Colorado State University-Pueblo (CSU-
Pueblo), which recently won the 2014 National Collegiate Athletic
Association (NCAA) Division II Football National Championship.
Here is a quick 30 minute fat burning workout routine that is guaranteed to blast the fat right off your body by Sacramento Personal Trainer Chris Arnett, a 25 year veteran of personal training.
Serbia vs England Tickets: Serbia Prepares for Historic UEFA Euro 2024 Debut ...Eticketing.co
Eticketing.co offers UEFA Euro 2024 Tickets to admirers who can get Serbia vs England Tickets through our trusted online ticketing marketplace. Eticketing.co is the most reliable source for booking Euro Cup Final Tickets. Sign up for the latest Euro Cup Germany Ticket alert.
Turkey vs Georgia Turkey's Road to Redemption and Euro 2024 Prospects.pdfEticketing.co
Euro Cup Germany fans worldwide can book Euro 2024 Tickets from our online platform www.eticketing.co.Fans can book Euro Cup 2024 Tickets on our website at discounted prices.
Croatia vs Italy Can Luka Modrić Lead Croatia to Euro Cup Germany Glory in Hi...Eticketing.co
Euro 2024 fans worldwide can book Croatia vs Italy Tickets from our online platform www.eticketing.co. Fans can book Euro Cup Germany Tickets on our website at discounted prices.
According to the report, the consumption of video content related to IPL 2024 has seen significant growth, nearly 3 times more than the previous season, reflecting an increasing interest of fans.
Spain vs Italy Spain at Euro Cup 2024 Group, Fixtures, Players to Watch and M...Eticketing.co
Euro Cup 2024 fans worldwide can book Spain vs Italy Tickets from our online platform www.eticketing.co. Fans can book Euro Cup Germany Tickets on our website at discounted prices.
Understanding Golf Simulator Equipment A Beginner's Guide.pdfMy Garage Golf
Dive into golf simulation with our beginner's guide, perfect for anyone new to the concept. Understand the critical components like sturdy frames, high-quality impact screens, and side netting that ensure your safety and enrich your practice sessions. Learn the benefits of proper projector mounts and compatibility with your existing setup. This guide helps you make informed choices, transforming your home into a realistic and effective golfing practice environment.
For More Information-: https://mygaragegolf.com/shop
Narrated Business Proposal for the Philadelphia Eaglescamrynascott12
Slide 1:
Welcome, and thank you for joining me today. We will explore a strategic proposal to enhance parking and traffic management at Lincoln Financial Field, aiming to improve the overall fan experience and operational efficiency. This comprehensive plan addresses existing challenges and leverages innovative solutions to create a smoother and more enjoyable experience for our fans.
Slide 2:
Picture this: It’s a crisp fall afternoon, driving towards Lincoln Financial Field. The atmosphere is electric—tailgaters grilling, fans in Eagles jerseys creating a sea of green and white. The air buzzes with camaraderie and anticipation. You park, join the throng, and make your way to your seat. The stadium roars as the Eagles take the field, sending chills down your spine. Each play is a thrilling dance of strategy and skill. This is what being an Eagles fan is all about—the joy, the pride, and the shared experience.
Slide 3:
But now, the day is marred by frustration. The excitement wanes as you struggle to find a parking spot. The congestion is overwhelming, and tempers flare. The delays mean you miss the pre-game excitement, the tailgate camaraderie, and even the opening kick-off. After the game, the joy of victory or the shared solace of defeat is overshadowed by the stress of navigating out of the parking lot. The gridlock, honking horns, and endless waiting drain the energy and joy from what should have been an unforgettable experience.
Our proposal aims to eliminate these frustrations, ensuring that from arrival to departure, your experience is extraordinary. Efficient parking and smooth traffic flow are key to maintaining the high spirits and excitement that make game days special.
Slide 4:
The Philadelphia Eagles are not just a premier NFL team; they are an integral part of the community, hosting games, concerts, and various events at Lincoln Financial Field. Our state-of-the-art stadium is designed to provide a world-class experience for every attendee. Whether it's the thrill of game day, the excitement of a live concert, or the camaraderie of community events, we pride ourselves on delivering a fan-first experience and maintaining operational excellence across all our activities. Our commitment to our fans and community is unwavering, and we continuously strive to enhance every aspect of their experience, ensuring they leave with unforgettable memories.
Slide 5:
Recent trends show an increasing demand for efficient event logistics. Our customer feedback has consistently highlighted frustrations with parking and traffic. Surveys indicate that a significant number of fans are dissatisfied with the current parking situation. Comparisons with other venues like Citizens Bank Park and Wells Fargo Center reveal that we lag in terms of parking efficiency and convenience. These insights underscore the urgent need for innovation to meet and exceed fan expectations.
Slide 6:
As we delve into the intricacies of our operations, one glaring issue emer
Gabriel Kalembo A Rising Star in the World of Football Coachinggabrielkalembous
Gabriel Kalembo is a player's coach who connects with his teams on a deep level. With a strong background in sports science and a passion for the game, Kalembo has developed a unique coaching philosophy that emphasizes player development and tactical flexibility. His ability to connect with players and create a positive team culture has led to success at every level he has coached.
Serbia vs England Tickets: Serbia's Return to Euro Cup 2024, A Look at Key Pl...Eticketing.co
Eticketing.co offers UEFA Euro 2024 Tickets to admirers who can get Serbia vs England Tickets through our trusted online ticketing marketplace. Eticketing.co is the most reliable source for booking Euro Cup Final Tickets. Sign up for the latest Euro Cup Germany Ticket alert.
Turkey vs Georgia Tickets: Turkey's Road to Glory and Building Momentum for U...Eticketing.co
Euro Cup Germany fans worldwide can book Euro 2024 Tickets from our online platform www.eticketing.co.Fans can book Euro Cup 2024 Tickets on our website at discounted prices.
Belgium vs Romania Injuries and Patience in Belgium’s Euro Cup Germany Squad....Eticketing.co
Belgium coach Domenico Tedesco will wait for several key players to recover from injury. Even if it means they miss the opening Euro Cup Germany stages of the European Championship in Germany this month. Veteran defender Jan Vertonghen, midfielder Youri Tielemans and defender Arthur. Theate are being given time to play in the tournament because they are considered vital to Belgium’s cause, Tedesco said on Tuesday.
We offer Euro Cup Tickets to admirers who can get Belgium vs Romania Tickets through our trusted online ticketing marketplace. Eticketing.co is the most reliable source for booking Euro Cup Final Tickets. Sign up for the latest Euro Cup Germany Ticket alert.
UEFA Euro 2024 Tickets | Euro 2024 Tickets | Euro Cup Germany Tickets | Belgium vs Romania Tickets
"Of course, you prefer to take players who are fully fit, but that's okay. We want to wait and be patient for some players even if they cannot play in those first matches," he told a press conference. The 37-year-old Vertonghen, Belgium’s Euro Cup 2024 most-capped international with 154 appearances, is struggling to shake off a groin injury.
"He will be there normally. This also applies to Youri Tielemans and Arthur Theate. The latter's position is very sensitive. We don't have many choices at left back. "It will only change if it turns out that they will only be available when, say, the final of the Euro 2024 Championship comes around. That's too long to wait. "However, I am confident that the injured boys are on track for the Euros.
Belgium vs Romania: Radu Dragusin Prepares for Crucial Role in Euro Cup Germany
Some of them have taken not one but two steps forward in their rehabilitation," he said. None of the injured players will feature in this week’s warm-up friendlies against Montenegro and Luxembourg. Romania centre-back Radu Dragusin found chances limited at Tottenham Hotspur in the second half of the 2023-24 season.
But is crucial to his country's cause at UEFA Euro 2024 where his aerial ability, physicality and hard graft make him a standout player. The 22-year-old moved to North London from Italian side Genoa in January but was kept on the sidelines by the form of another new arrival for the season, Mickey van de Ven, something Romania coach Edward Iordanescu admitted was a concern.
It will mean limited game-time going into the finals, but Dragusin, who cites Netherlands defender Virgil van Dijk as a role model, started every Euro Cup Germany qualifier as Romania went through the campaign unbeaten in their 10 games. He will be among their most important players in their first game in Germany against Ukraine in Munich on June 17, taking the right centre-back role in what is likely to be a back four.
UEFA Euro 2024 Tickets | Euro 2024 Tickets | Euro Cup Germany Tickets | Belgium vs Romania Tickets
Euro fans worldwide can book Euro Cup Germany Tickets from our online platform, www.eticketing.co. Fans can book Euro Cup 2024 Tickets on our website at discounted prices.
The Split_ Hardik Pandya and Natasa Stankovic Part Ways News by Betkaro247 (3...bet k247
Betting ID
we like to introduce to our Cricket Betting ID platform, which help people to earn lot of money just by doing little-little predictions on games and events.
Indian cricketer Hardik Pandya and Serbian actress Natasha Stankovic have decided to part ways, ending a relationship that captivated fans and followers worldwide. The news of their split has been making headlines, stirring a mixture of shock, sadness, and speculation among their supporters.
5. 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.
9. 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
12. Hans Selye
• The father of Stress?
• Stress - the nonspecific
response of the body to
any demand
13. Hans Selye
• The father of Stress?
• Stress - the nonspecific
response of the body to
any demand
– Car wreck
14. Hans Selye
• The father of Stress?
• Stress - the nonspecific
response of the body to
any demand
– Car wreck
– Cross country workout
15. Hans Selye
• The father of Stress?
• Stress - the nonspecific
response of the body to
any demand
– Car wreck
– Cross country workout
– Paper cut
16. 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)
25. Selye’s GAS for Track Coaches
Workout
Post Workout - athlete not fully recovered
Tim
e
26. Selye’s GAS for Track Coaches
Workout
Post Workout - athlete not fully recovered
Tim
e
27. Selye’s GAS for Track Coaches
Workout
Post Workout - athlete not fully recovered
Supercompenstation
Tim
e
28. Selye’s GAS for Track Coaches
Workout
Post Workout - athlete not fully recovered
Supercompenstation
Tim
e
29. Selye’s GAS for Track Coaches
Workout
Post Workout - athlete not fully recovered
Supercompenstation
Tim
e
30. Selye’s GAS for Track Coaches
Workout
Post Workout - athlete not fully recovered
Supercompenstation
Tim
e
31. 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
32. 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?
35. Selye’s GAS for Track Coaches
Original Level of
Fitness
Tim
e
36. Selye’s GAS for Track Coaches
2st Workout
Original Level of
Fitness
Tim
e
37. Selye’s GAS for Track Coaches
2st Workout
3nd Workout
Original Level of
Fitness
Tim
e
38. Selye’s GAS for Track Coaches
2st Workout
3nd Workout
4th Workout
Original Level of
Fitness
Tim
e
39. Selye’s GAS for Track Coaches
2st Workout Improved Level of
3nd Workout Fitness
4th Workout
Original Level of
Fitness
Tim
e
40. Selye’s GAS for Track Coaches
Improved Level of
Fitness
4th Workout
Original Level of
Fitness
Tim
e
41. Selye’s GAS for Track Coaches
Improved Level of
Fitness
4th Workout
Original Level of
Fitness
Tim
This grapheis the goal of
42. A common training mistake
Workout
Post Workout - athlete not fully recovered
Tim
e
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. 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
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
Tim
e
46. 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
47. 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
48. Length between hard workouts
Workout
Post Workout - athlete not fully recovered
Tim
e
49. Length between hard workouts
Workout
Post Workout - athlete not fully recovered
Day 0 Day 1 Day 2 Day 3 Day 4
Tim
e
50. Length between hard workouts
Workout
Post Workout - athlete not fully recovered
Tim
e
51. Length between hard workouts
Workout
Post Workout - athlete not fully recovered
SAT SUN MON TUES WED
Tim
e
52. 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
53. 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,
66. 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.
95. Energy Systems Timeline
Creatine Phosphate System
0 sec 20 sec
40 sec 1 min 80 sec 100 sec 2
min 10 min
96. Energy Systems Timeline
Anaerobic System
Creatine Phosphate System
0 sec 20 sec
40 sec 1 min 80 sec 100 sec 2
min 10 min
97. 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
98. 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
99. 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
100. 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%
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%
What distance do HS XC athletes run in
104. 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.
105. 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?
106. 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%
107. 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%
108. 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
109. • 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.
110. 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.
112. A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.
113. 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.
114.
115. Two more reasons to focus on
the Aerobic Energy System
• The Aerobic System will improve year after year
if it is trained properly
116. 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
117. 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
118. 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
119. 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
120. 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
121. 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
124. Two more reasons to focus on
the Aerobic Energy System
• The Aerobic System will improve year
after year if it is trained properly.
125. Two more reasons to focus on
the Aerobic Energy System
• The Aerobic System will improve year
after year if it is trained properly.
126. 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.
128. Anaerobic Energy System
• Anaerobic System - “traditional interval
training” will improve this energy system.
129. 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.
130. 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?
131. 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
134. Anaerobic Energy System and
Blood pH
Below 7.0
Acidic (like lemon juice)
7.0 - Neutral (like
135. Anaerobic Energy System and
Blood pH
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like
136. 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
137. 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
138. 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
139. 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
140. 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
141. 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
142. 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
143. 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
144. Anaerobic Energy System and
Blood pH
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like
145. 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
146. 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
147. Anaerobic Energy System and
Blood pH
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like
148. 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
149. 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
150. 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
151. 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
152. 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
154. Anaerobic Energy System and
Blood pH
• The human body
does will not allow
blood pH to stay
acidic for forever.
155. 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?
156. 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.
158. A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.
159. 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.
160. 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.
161. 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.
162.
163. But the cross country season is
longer than 8 weeks
164. But the cross country season is
longer than 8 weeks
• August 15th - first day of practice
165. But the cross country season is
longer than 8 weeks
• August 15th - first day of practice
• October 29th - State XC Meet
166. 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.
167. 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…..
168. 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.
169. 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.
170. Anaerobic Energy System and
Blood pH
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like
171. 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
172. 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
173. 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
174. 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
176. A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.
177. 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.
178. 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.
179. 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.
180. 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.
181.
182. As your athletes start to train more
weeks during the year, how will you
adjust their training?
183. As your athletes start to train more
weeks during the year, how will you
adjust their training?
184. As your athletes start to train more
weeks during the year, how will you
adjust their training?
• Summer before Freshman year - didn’t run :-)
185. 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
186. 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
187. 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
188. 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
189. 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.
190. As your athletes start to train more
weeks during the year, how will you
adjust their training?
191. As your athletes start to train more
weeks during the year, how will you
adjust their training?
192. As your athletes start to train more
weeks during the year, how will you
adjust their training?
193. 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
194. 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
199. Quick Interlude - What’s the most
difficult book you’ve ever read?
• Tao of Physics
200. Quick Interlude - What’s the most
difficult book you’ve ever read?
• Tao of Physics
• Brief History of
Everything
201. 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
202. 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
203. 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!
205. Quick Interlude - What’s the most
difficult book you’ve ever read?
What’s my point?
206. Quick Interlude - What’s the most
difficult book you’ve ever read?
What’s my point?
Do you understand
Selye?
207. Quick Interlude - What’s the most
difficult book you’ve ever read?
What’s my point?
Do you understand
Selye?
208. 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?
209. 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
210. 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
211. 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
212. 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
213. 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.
217. Aerobic Workouts
Continuous Running Workouts
Long Run
Fartlek (aka speedplay)
Length of Run Intensity of
Run
i.e. speed or
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
222. Aerobic Workouts
Continuous Running - Long Run
Long Run
20% of weekly volume
Length of Run Intensity of
Run
i.e. speed or
223. 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
224. 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
225. 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
227. 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
228. 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
229. Aerobic Workouts
Continuous Running Workouts
Fartlek
(aka speedplay)
Length of Run Intensity of
Run
i.e. speed or
230. Aerobic Workouts
Continuous Running - Fartlek
Fartlek (aka speedplay)
Length of Run Intensity of
Run
i.e. speed or
231. Aerobic Workouts
Continuous Running - Fartlek
Fartlek (aka speedplay)
Length of Run Intensity of
Run
i.e. speed or
232. 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
233. 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
234. Aerobic Workouts
Continuous Running - Fartlek
Fartlek (aka speedplay)
Length of Run Intensity of
Run
i.e. speed or
235. 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
236. 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
237. 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
238. Aerobic Workouts
Continuous Running Workouts
Threshold
Runs
(aka tempo
Length of Run runs)
Intensity of
Run
i.e. speed or
241. 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
242. 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
244. 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
245. 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
246. 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
247. 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
248. 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
249. 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
250. Aerobic Workouts
Continuous Running Workouts
Long Run
Fartlek
Threshold Runs
Length of Run Intensity of
Run
i.e. speed or
251. 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
252. 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
253. 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
263. 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
265. 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
266. 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
276. Anaerobic Workouts
Point of Reference
• At what point does the athlete switch from
aerobic to anaerobic ?
277. Anaerobic Workouts
Point of Reference
• At what point does the athlete switch from
aerobic to anaerobic ?
aerobic anaerobic
278. Anaerobic Workouts
Point of Reference
• At what point does the athlete switch from
aerobic to anaerobic ?
First Repeat
aerobic anaerobic
279. Anaerobic Workouts
Point of Reference
• At what point does the athlete switch from
aerobic to anaerobic ?
First Repeat
Second Repeat
aerobic anaerobic
280. Anaerobic Workouts
Point of Reference
• At what point does the athlete switch from
aerobic to anaerobic ?
First Repeat
Second Repeat
Third Repeat
aerobic anaerobic
283. Anaerobic Workouts
Point of Reference
• Why is this such a great workout?
aerobic anaerobic
284. 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
285. 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
286. 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
290. Anaerobic Workouts
Late Season Point of Ref. Workout
Start
Recovery Jog
End of first repeat
End of third End of second repeat
repeat
291. 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
295. Anaerobic Workouts
Late Season Point of Ref. Workout
• At what point does the athlete switch from
aerobic to anaerobic ?
Late Season
Workout
aerobic anaerobic
296. 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
297. 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
298. 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
303. 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
304. 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
305. 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
306. 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
307. 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
308. 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
312. Anaerobic Workouts
Discontinuous Running Workouts
Sharpening Workouts
These are the shortest workout of the year
Length of WorkoutIntensity of
Workout
(could be faster
313. 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
314. 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
315. 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
316. Anaerobic Workouts
Discontinuous Running Workouts
Sharpening Workouts - Examples
Length of WorkoutIntensity of
Workout
(could be faster
317. 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
318. 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
319. 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
320. Anaerobic Workouts
Discontinuous Running Workouts
Sharpening Workouts - Why do
‘em?
Length of WorkoutIntensity of
Workout
(could be faster
321. 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
322. 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
323. 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
324. 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
325. 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?
327. 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
328. 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
329. 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
330. 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
331. 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
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. 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. 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
338. Anaerobic Workouts
Point of Reference
• Why is this such a great workout?
aerobic anaerobic
339. 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
340. 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
341. 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
342. 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
343. 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
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 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
347. 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
348. 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
349. 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
350. 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
351. 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
353. In Colorado, what meet do most
athletes set PRs?
• Though Laura Sturges calls it a “road race”…
354. 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
355. 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
356. 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
357. 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
358. 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
359. 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
360. 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
361. 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
362. 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
363. 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