Another Good Article About Training Fundamentals

[old] Xeno · Post by **[old] Xeno** » February 6th, 2006, 11:48 pm

Hi, What this article does not talk about is why the aerobic base is important for 7 minute efforts. The aerobic cycle needs lactic acid to complete itself thus slowing down the acid accumulation during a 2k effort. Pace yourself for marathon success By Bill Shaw The Facts Published February 6, 2006 What gives you the aerobic base to finish a 5K or a 10K strong, or to endure those grueling 13.1 miles of a half-marathon or 26.2 miles of a marathon? The slow, long-distance run. “Long runs develop cardiovascular efficiency to its maximum,” writes Jeff Galloway in “Book on Running” (2nd ed., Shelter Publications, 2002). “They are the single most important element in your program.” “Your aerobic base is only as good as its parts that are slowest to develop,” says Marty Jerome in “February: Fundamentals,” the month’s essay in “The Complete Runner’s Day-by-Day Log and Calendar 2006” (Random House). You run aerobically, according to Galloway, when you “do not exceed the pace or distance for which you have trained.” You run anaerobically when you exceed the speed and/or distance for which you have trained; you push muscles beyond their capacity, and they need more oxygen than the body can supply.” To perform your best in a shorter or a longer run, it is not enough to train short distances at maximum speed. If your goal is a 5K or 10K, for example, you need to build up a running base of a long-distance run of a greater distance, e.g., a weekly, slower run of five to 10 miles. Increase the distance proportionally as the distance of your race goal increases. “The sustained pumping of the heart helps the heart, arteries and veins become more efficient in transporting the blood and allows the lungs to absorb oxygen more efficiently,” Galloway says. “When the muscles are pushed to their limits (as in a regularly scheduled, gradually increasingly long run), they will respond better and work longer because of this strengthening of the circulation system.” Slower, long-distance runs also help to increase your lactic threshold, the point at which the waste product of burned glycogen or sugar fills up the muscles and slows them down and decreases their efficiency. The longer the race, the higher lactic threshold you need. According to Bob and Shelly-lynn Florence Glover in “The Competitive Runner’s Handbook” (2nd rev. ed., Penguin 1999), “a 100-yard sprint is 92 percent anaerobic, 8 percent aerobic; an all-out mile is 75 percent anaerobic, 25 percent aerobic; a 5K race is 7 percent anaerobic, 93 percent aerobic; a 10K race is 3 percent anaerobic, 97 percent aerobic; and a marathon is 1 percent anaerobic, 99 percent aerobic.” You must include the long, slow run as part of your running regimen because, Jerome emphasizes, “you’re ultimately only as fit as your aerobic base.” Building a strong aerobic base is important for both younger and older runners. A strong aerobic base makes younger runners faster and older runners stronger in the later stages of a race. As an older runner, I am able to push my pace up a notch in the last mile of a 5K. As a triathlete, I am able to gain on those who beat me in the pool and on the bicycle. I am one of the last swimmers out of the pool; in fact, I have been last out of the pool more than once. I overtake some triathletes on the cycle route. My aerobic training gives me the strength to pass younger runners in the run segment. (Our ages are body-marked on our calves, so I know when I pass someone younger than I am.) So I’m out at least once a week for a six- to eight-miler. The slow, long-distance run builds aerobic strength and character. Running footnote: My apologies to Jason Culverhouse, 32, of West Columbia, the fastest Southern Brazoria male marathoner, whom I overlooked in my last column. Culverhouse finished in 3:09:30, a 7:13 pace. He was 195 overall and 172 in his gender. Here is the link: <a href='http://thefacts.com/story.lasso?ewcd=c4f1a87746f8d7b1' target='_blank'>http://thefacts.com/story.lasso?ewcd=c4 ... 6f8d7b1</a>

[old] csabour · Post by **[old] csabour** » February 7th, 2006, 4:37 pm

It's definately important to build an aerobic base. I think most of us agree. However the hard part is the balance. One must build a broad base BUT then and do anaerobic work then after like intervals and speedwork. Then again, once you've specialized and done all your speedwork there is only a certain amount before you have to go back to the long runs.. or in our case; the long rows. My question is... is it harmful to the long term speed (big race) if somone peaks (does alot of speedwork) 2 or 3 times before the BIG one? I.E. aiming to peak in June for a race. but along the way (january march) having little peaks for ergattas. VERSUS; aerobic work the whole way and then speed work and interval work for the last 3 weeks prior.

[old] jd187144 · Post by **[old] jd187144** » February 7th, 2006, 5:42 pm

casbour, Theres nothing wrong with having little peaks for them. But if you eyes are on medals in the spring you should just continue training as you normally have. Do small light tapers a day or two before the erg race. In example: race is saturday, on thrusday do some intevals or 60minutes, on friday do 45 minutes light then do a 2k only taking hard strokes where you wanna make moves in your race or where you want to focus on picking up the pace. You don't want to scarifce too much winter speed.

[old] akit110 · Post by **[old] akit110** » February 7th, 2006, 6:53 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Xeno @ Feb 6 2006, 11:48 PM)</div></td></tr><tr><td class='quote'>Hi, What this article does not talk about is why the aerobic base is important for 7 minute efforts. The aerobic cycle needs lactic acid to complete itself thus slowing down the acid accumulation during a 2k effort. Here is the link: <a href='http://thefacts.com/story.lasso?ewcd=c4f1a87746f8d7b1' target='_blank'>http://thefacts.com/story.lasso?ewcd=c4 ... 6f8d7b1</a> </td></tr></table> I was thinking about posting a question on this exact same issue. It's readily apparent that serious rowers do a lot of long, moderately paced distance even though their event (2K) is very much a middle distance event. This didn't seem to jibe with the concept of specificity of training - to my mind - as the bulk of the training wouldn't mirror the specific anaerobic/aerobic demands of your event. Though obviously, it works! Similarly, I've seen a couple of articles again suggesting that the reason a lot of people plateau in aerobic sports is that they actually train too hard (I think Bob Arnot had an article on this in Men's Journal about a year ago) and that a lot of your training base should be done at a relatively low intensity (~100 bpm) until the 'circulatory infrastructure' has a chance to develop. And again, with a temporary and measured amount of higher intensity interval work introduced as a race or PB attempt approaches.

[old] Xeno · Post by **[old] Xeno** » February 7th, 2006, 9:06 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(csabour @ Feb 7 2006, 01:37 PM)</div></td></tr><tr><td class='quote'>It's definately important to build an aerobic base. I think most of us agree. However the hard part is the balance. One must build a broad base BUT then and do anaerobic work then after like intervals and speedwork. Then again, once you've specialized and done all your speedwork there is only a certain amount before you have to go back to the long runs.. or in our case; the long rows. My question is... is it harmful to the long term speed (big race) if somone peaks (does alot of speedwork) 2 or 3 times before the BIG one? I.E. aiming to peak in June for a race. but along the way (january march) having little peaks for ergattas. VERSUS; aerobic work the whole way and then speed work and interval work for the last 3 weeks prior. </td></tr></table> Hi Keeping things interesting and have a few lactate blow outs is good for the brain during winter training. XENO

[old] ljwagner · Post by **[old] ljwagner** » February 12th, 2006, 3:04 am

Somehow I don't think the Kenyan marathoners who do 2 hours for 26 miles do "long slow runs". For them a slow run is a marathon in 3 hours. One will never get 5 minute mile speed running 10 minute miles, no matter how many. Build aerobic capacity, then increase the power one can use within that arobic capacity. Its takes a long time. That's why rowing newbies who believe they are in good condition can't improve at an adequate rate relative to others who are taller or have bene putting in the time at a higher power level within their aerobic capacity. Slow twitch muscles are not necessarily weak muscles, just not as strong as the fast twitch. But for speed with distance, their strength needs to be pushed over time.