Yesterday, we arrived at Pepperdine University after making good time from Tempe. Dr. Owen Anderson greeted and welcomed everyone as they arrived. There are 30 campers; a couple high school teams make up the bulk of the group. The running capabilities range from a woman who doesn’t run at all and wants to get into it to a few fairly fast HS and a few college runners.
We ran trails this morning. It was supposed to be an “easy” 40 minute run. Not having run trails in almost a year and having only returned to running a short 3 weeks ago after 4 months off, it was anything but easy. But, I behaved, didn’t push, and my Achilles came out ok.
We learned a nice thorough warm-up routine during our noon-time workout. You can all look forward to more information on this at a future date.
Later in the afternoon we did one of those wonderful speed-strength workouts. Most of you who are coached by me know them well. Some new wrinkles may be introduced.
Here are some tidbits from the lecture on the basics of training.
Training Theory 7/21/07
If your training doesn’t vary; if it remains the same pattern; race times will plateau. There is a lack of progression and variation. If you run pretty much the same times for your races all year long, this is a sign you need to change what you do. This is a key issue for runners who do not improve – even some of the best runners. They may do track, LT runs regularly but never modify them.
Some old school ideas – aerobic training (long distances and miles at moderate paces) and anaerobic training (thought to produce lactic acid – short, sprints) – are outdated. approaches completely ignore the neuromuscular system (nerves and muscles).
Anaerobic relies on ATP already in muscles (100, 200 meter races). You do not have to call upon an increase of O2 to go into action.
Strength is velocity specific. So, doing a fast explosive repeats prepares the body for fast running, and slow running prepares it for more slow running. By the way, fast training can improve slow twitch to get faster.
Kenyans run about 70 miles per week during all cross-country and early spring (August-March). It is a myth that they do a huge volume of running. Other than for about 3 weeks when they train as a team in Kenya. During this short time, their schedule is a 6 AM, 10 AM and 4 PM workout with bedtime by 9:30 PM. They often take a nap in the afternoon. They do however do a lot of physical activities for strength (gather fire wood, water, etc.). They also run very high percentages of quality miles. They spend at least some time at vVO2max almost every day (that’s like about mile pace folks!). On a typical morning long run they would start slow; then gradually pick up and at the end be running at that pace.
A key ingredient to warm-ups is missing in most routines. True warming up is designed to increase blood flow to muscles getting them ready to do work. However, seldom are they simultaneously being activated in a neuromuscularly specific manner to handle quality running. Therefore, we must incorporate drills which in a controlled lower intensity mimic the muscle and nervous system involvement for the workout.
You breakdown more glucose as you run faster therefore require more oxygen to use the glucose released.
Fact: Your heart uses lactate as its key energy source.
Lactic acid is not a cause of soreness.
Lactic acid is not a cause of slowly down.
The heart is oxygen pump. Muscles are oxygen receptors.
The big day is tomorrow – the vVO2max test run.