- Problems facing the current coach and program
- Runners in the new millenium are focused on a scholarship and not improvement
- Who goes out for XC? The weakest, or the 'cast-off' from other athletics
- We do not make XC or distance running attractive enough for athletes
- Athletes (especially female) who are too lean
- Lose muscle, then lose VO2 max
- Adaptations
- Time spent in a distance base builds capillary beds which transport oxygen and help increase VO2 max
- Cellular adaptation takes place in mitochondria (see Paterson later)
- "Threshold Running"
- Blood lactate clearance rate equals rate of production
- Over threshold = Clearance rate less than production
- Lactate clears in 30 minutes! Soreness felt after a hard run is cellular damage from hard training, not lactic acid build-up!
- Threshold = fastest speed you can go for a long period of time (1 hour). This equals 86-88% of VO2 max and 90% of heart rate max.
- Workouts =
- Steady and prolonged as in a tempo run
- Long repeats with short rest (cruise intervals)
- A steady tempo run is a good mental boost
- "Interval Training"
- Bouts up to 5 minutes
- Rest is 1:1 with incomplete recovery
- Within 3 minutes you are at VO2 max
- Cost associated with this type of training = too fast, too early!!!
- Quality must be maintained. Once you fall below VO2 max, you are dead.
- "Repetition Training"
- Bouts up to 2 minutes
- Rest is complete (1:4)
- High intensity
- Concentrate on economy and speed
- No focus on VO2
- Form is paramount
- Test of VO2 Max is 3000m time
- Your interval pace matches your VO2 Max!
- Interval = VO2 Max time
- Repetition = 6 seconds / 400m faster than interval
- Threshold = 6 seconds / 400m slower than interval
- Easy = 12 seconds / 400 slower than interval
- Kenyans
- Light lower limb weight (100g shoe weight = 15 sec. In a 10k)
- Focus is on economy
- Speed (see Paterson later)
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