Daniels' Running Formula - iatccc

Daniels’ Running Formula Greg Miller Cranbrook Kingswood

MITCA 1

MITCA XC Clinic - 2007

Start with a Philosophy





How does running fit into your educational philosophy? What is your coaching philosophy?

MITCA MITCA XC Clinic - 2007

2

1

Four Ingredients to Success





Genetic Makeup Motivation Opportunity Coaching

MITCA 3

MITCA XC Clinic - 2007

What is Success?


Popular culture








WINNING has become more important than any other consideration. ONE WINNER – the person or team who finishes first.

Reality








winning is a spectrum from first place to the individual who has achieved something of great personal significance. “The race belongs not only to the swift and strong – but to those who keep on running.” - unk if everyone feels like a winner, everything else will take care of itself. MITCA

MITCA XC Clinic - 2007

4

2

Universal Currency


Time




Energy MITCA 5

MITCA XC Clinic - 2007

Time


Need time to do anything and everything

MITCA MITCA XC Clinic - 2007

6

3

Energy


Why do we need energy?








Breath Eat Sleep Live

How can we make most efficient use of energy?


Training MITCA 7

MITCA XC Clinic - 2007

What is Training?



Acquisition of skills and competencies For running, the competency that must be acquired is an optimized physiology

MITCA MITCA XC Clinic - 2007

8

4

What is Physiology?


Collection of Systems







Cardiovascular (E/L) Muscular (E/L) Lactate threshold (T)* Aerobic capacity (I)* Speed (R )* Economy of effort (R )*

*In the strictest sense, only the first two items are physiological systems; the remaining are components of other systems. Because it is only these components with which we are concerned, the liberty is taken to list those items as systems.

MITCA 9

MITCA XC Clinic - 2007

Cardiovascular System Components •Heart •Vessels •Blood

MITCA MITCA XC Clinic - 2007

10

5

MHR (Maximum Heart Rate)





Cardiovascular and Muscular systems are best trained by continuous activity that maintains a heart rate of approximately 75% of the MHR. MHR=220 – age (for a 17 year old, MHR=203 bpm)

MITCA 11

MITCA XC Clinic - 2007

Heart Strength


Quantified as cardiac output, Q Q = HR x SV Q = Cardiac Output (mL/minute) HR = Heart Rate (measured in beats/minute) SV = Stroke Volume (mL/beat)





Training will increase SV Manifested by decreased HR Q = (70beats / min )(70mL / beat ) = 4900mL / min = 4.9 L / min HR =

Q 4900mL / min = = 61beats / min SV 80mL / beat MITCA XC Clinic - 2007

MITCA 12

6

Vessels


Vessel attributes :






nature of tissue (in particular, muscle tissue) surrounding the vessel presence of deposits within the vessel vessel diameter (greatest influence on hydrodynamics)

MITCA 13

MITCA XC Clinic - 2007

Blood


Blood Flow influenced by:




vessel attributes pressure difference (btwn heart and blood destination) viscosity (thickness)

MITCA MITCA XC Clinic - 2007

14

7

Muscular System •Cells comprise muscles •Cell Contraction/relaxation moves muscles •Muscles respond to training by increasing: •number, and size of mitochondrial sites sites combine fuel and oxygen creating energy

•activity of oxidative enzymes increased reaction rate increased is that between oxygen and fuel

•distribution of blood vessels creation of capillaries MITCA 15

MITCA XC Clinic - 2007

When Exercise Begins…


Exercised muscles relax and allow blood vessels to increase in diameter. The resulting increased volume afforded blood in the exercised area decreases the blood pressure in that area.




The heart beats faster and with greater power, resulting in a moderate increase in central blood pressure. The net result is a larger difference in pressure between heart and area of muscle activity.




Blood flow is diverted from areas less needy of oxygen (digestive organs, skin, etc) to those more needy (muscles of running legs).

MITCA MITCA XC Clinic - 2007

16

8

Energy Delivery


When there is plenty of oxygen (aerobic)

O2 → C6H12O6 (aq) + 6O2 (g) → 6CO2 (g) + 6H2O (l) +36 ATP *


When there is not enough oxygen (anaerobic) O2

*ATP is the substance that enables muscles to contract or relax (adenosine triphosphate)

→

C6H12O6 → 2C3H6O3 + 2 ATP MITCA 17

MITCA XC Clinic - 2007

Lactate Threshold





System that handles blood lactate accumulation From research it is has been determined that 4.0 millimoles (mM) of lactic acid per liter of blood (4.0 BLa) is a “good” average lactic acid concentration for training the system

MITCA MITCA XC Clinic - 2007

18

9

Aerobic Capacity



Highest rate at which oxygen can be taken in AND utilized by a person (absolute measure L O2/min) Best measured in relative terms: mL of oxygen per kilogram of body mass per minute (mL/kg/min)




VO2 max: V O2 max

= volume/time, = oxygen, = maximum. MITCA 19

MITCA XC Clinic - 2007

VO2max Measured in the lab VO 2 max = Q(CaO 2 − CvO 2)




Subject Avg male

Q: cardiac output, CaO2: arterial oxygen content CvO2: venous oxygen content


Measured on the track

VDOT = (dist (m)[12 min] − 505) / 45

Avg female

VO2max 45 38

World Class male

80

World Class female

70

Race Horse

180

MITCA MITCA XC Clinic - 2007

20

10

VDOT





Almost all training is done relative to VDOT May add one unit (if all is well and training is getting easier) every 4-6 wks

12 min run distance

First Last Gndr Grad Yr (meters) Date (2007) AAA AAA 3168 8/21/07 BBB BBB 2924 8/21/07 CCC CCC 3632 8/21/07 DDD DDD 2874 8/21/07 EEE EEE 2145 8/28/07 FFF FFF 3388 8/21/07 GGG GGG 2368 9/24/07 HHH HHH 3124 8/21/07 III III 2590 8/21/07 JJJ JJJ 2450 8/21/07 KKK KKK 2228 9/24/07 LLL LLL 2724 8/21/07 MMM MMM 2290 8/21/07 NNN NNN 2368 9/24/07 OOO OOO 1602 9/24/07 PPP PPP 3014 9/24/07 QQQ QQQ 2854 8/21/07 RRR RRR 2954 9/24/07 SSS SSS 3044 8/21/07 TTT TTT 2420 8/21/07 UUU UUU 2801 8/28/07 VVV VVV 2944 9/24/07 WWW WWW 2168 9/24/07 XXX XXX 2160 9/24/07 YYY YYY 2576 9/24/07 ZZZ ZZZ 2251 8/21/07 * a value of 30 has been "artificially" raised to this level

VDOT* 60 54 70 53 37 65 42 59 47 44 39 50 40 42 30 56 53 55 57 43 52 55 37 37 47 39

MITCA 21

MITCA XC Clinic - 2007

Developing Speed




Speed kills – all those who don’t have any! Born with a certain inherent ability for speed Enhanced with training

MITCA MITCA XC Clinic - 2007

22

11

Running Economy Measured by the VO2 (notice, no max) relative to the runners speed of running Compare runners at 6:00 min/mile







50 mL/kg/min uses 55 mL/kg/min

1. 2.




Who is more efficient?

MITCA 23

MITCA XC Clinic - 2007

Types of Training Method of Training

%MHR

Improving the body’s ability to transport blood and oxygen

E(asy)/L(ong)

70

Muscular system

Increase ability of muscles to effectively use oxygen

E/L

70

Lactate threshold

Shift lactate threshold to correspond to a faster running speed

T(hreshold)

88

Aerobic capacity

Increasing VO2max

I(nterval)

98

Speed

Improving Speed

Economy of Effort

Lowering energy demand of running

System

Training outcome

Cardiovascular system

R(epetition)

MITCA XC Clinic - 2007

R MITCA 24

12

Training Paces 12 min run distance

Workout Paces

First VDOT* Ekm Emi AAA 60 04:25 07:07 BBB 54 04:49 07:45 CCC 70 03:54 06:17 DDD 53 04:53 07:52 EEE 37 06:30 10:27 FFF 65 04:09 06:40 GGG 42 05:53 09:28 HHH 59 04:29 07:13 III 47 05:23 08:39 JJJ 44 05:40 09:07 KKK 39 06:14 10:02 LLL 50 05:07 08:14 MMM 40 06:07 09:50 NNN 42 05:53 09:28 OOO 07:37 12:16 30 PPP 56 04:40 07:31 QQQ 53 04:53 07:52 RRR 55 04:45 07:38 SSS 57 04:36 07:25 TTT 43 05:47 09:18 UUU 52 04:58 07:59 VVV 55 04:45 07:38 WWW 37 06:30 10:27 XXX 37 06:30 10:27 YYY 47 05:23 08:39 ZZZ 39 06:14 10:02 * a value of 30 has been "artificially" raised to this level

I1200 04:03 04:25 03:34 04:29 00:00 03:48 00:00 04:07 04:54 00:00 00:00 04:41 00:00 00:00 00:00 04:18 04:29 04:21 04:15 00:00 04:33 04:21 00:00 00:00 04:54 00:00

I400 01:21 01:28 01:11 01:30 01:59 01:16 01:48 01:22 01:38 01:44 01:54 01:33 01:52 01:48 02:22 01:26 01:30 01:27 01:25 01:46 01:31 01:27 01:59 01:59 01:38 01:54

Ikm 03:23 03:41 02:59 03:44 05:01 03:10 04:31 03:25 04:07 04:21 04:48 03:55 04:42 04:31 00:00 03:34 03:44 03:37 03:31 04:26 03:48 03:37 05:01 05:01 04:07 04:48

Imi 00:00 00:00 04:46 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00

R200 00:37 00:40 00:32 00:41 00:56 00:34 00:50 00:37 00:45 00:48 00:53 00:43 00:52 00:50 01:07 00:39 00:41 00:40 00:39 00:49 00:42 00:40 00:56 00:56 00:45 00:53

R400 01:15 01:22 01:05 01:24 01:53 01:10 01:42 01:16 01:32 01:38 01:48 01:27 01:46 01:42 02:16 01:20 01:24 01:21 01:19 01:40 01:25 01:21 01:53 01:53 01:32 01:48

R800 00:00 00:00 02:10 00:00 00:00 02:20 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00

T400 01:28 01:35 01:17 01:37 02:10 01:22 01:57 01:29 01:47 01:53 02:05 01:42 02:02 01:57 02:33 01:33 01:37 01:34 01:31 01:55 01:38 01:34 02:10 02:10 01:47 02:05

Tkm 03:40 04:00 03:14 04:04 05:26 03:26 04:54 03:43 04:29 04:43 05:13 04:15 05:06 04:54 06:24 03:53 04:04 03:56 03:50 04:49 04:07 03:56 05:26 05:26 04:29 05:13

Tmi 05:54 06:26 05:13 06:32 08:44 05:32 07:52 05:59 07:10 07:33 08:22 06:51 08:12 07:52 10:18 06:15 06:32 06:20 06:09 07:43 06:38 06:20 08:44 08:44 07:10 08:22

MITCA 25

MITCA XC Clinic - 2007

Four Training Phases





FI EQ TQ FQ -

Foundation/Injury Prevention Early Quality Transition Quality Final Quality

MITCA MITCA XC Clinic - 2007

26

13

Phase Duration




Each phase lasts 6 wks Not practical for HS Daniel’s priority numbering

Enter number of training weeks: Week Numbers Training# Priority# 1 1 2 2 3 3 4 13 5 21 6 23 7 10 8 11 9 12 10 18 11 19 12 20 13 7 14 8 15 9 16 14 17 15 18 16 19 4 20 5 21 6 22 17 23 22 24 24

10

Seq# 1 2 3

4

5 6 7

8 9 10

Phase FI FI FI FI FI FI EQ EQ EQ EQ EQ EQ TQ TQ TQ TQ TQ TQ FQ FQ FQ FQ FQ FQ

MITCA 27

MITCA XC Clinic - 2007

Sketch Your Season Phase

Workouts

FI

EL

Foundation/ Injury Prevention

EQ

RITE

Early Quality

TQ

TIE

Transition Quality

FQ

TIME

Final Quality

MITCA MITCA XC Clinic - 2007

28

14

Weekly Volume

Intended Mileage 20 25 30 35 40 45 50 55 60

25%

8%

15%

Week Days 10%

20%

12%

10%

SU 5 6 8 9 10 11 13 14 15

M 2 2 2 3 3 4 4 4 5

T 3 4 5 5 6 7 8 8 9

W 2 3 3 4 4 5 5 6 6

TH 4 5 6 7 8 9 10 11 12

F 2 3 4 4 5 5 6 7 7

SA 2 3 3 4 4 5 5 6 6

100% Actual Mileage 20 26 31 36 40 46 51 56 60

MITCA 29

MITCA XC Clinic - 2007

Workout Types – Easy/Long




Easy/Long

70% VDOT 75% MHR Long, steady, easy running

110

90

%VDOT




70

50 0

10

20

30

40

50

60

70

Tim e (m in)

MITCA MITCA XC Clinic - 2007

30

15

Workout Types - Threshold







88% VDOT; 90% MHR Comfortably hard, slower than 5k pace; -(25-30 s)/mile 20 min

Threshold (=20 min)

110

90

% VDOT




70

50 0

5

10

15

20

25

Tim e (m in)

MITCA 31

MITCA XC Clinic - 2007

Workout Types - Interval






98% VDOT; 98% MHR Hard, not all-out Effort