Threshold Running
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A simple presentation on how why threshold running is important and how to properly run a threshold run.
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Threshold Running
- 3. Threshold Running Trying to make a dollar out of what makes sense
- 4. “Everyone knows the ingredients, but few know the recipe.” - Arthur Lydiard
- 5. What is the goal of training?
- 6. What is the goal of training? How many people in this room have run 5,000m under 15:10?
- 7. What is the goal of training? How many people in this room have run 5,000m under 15:10? How many people in this room ran the final 400m of a race this spring under 58 seconds?
- 8. What is the goal of training?
- 9. What is the goal of training?
- 10. What is the goal of training?
- 11. What is the goal of training? If the goal of training is to enable yourself to run a given distance faster than you ever have, then what ingredients do you need to include in your training recipe?
- 13. Lydiard’s Ingredients • Long Aerobic Running
- 14. Lydiard’s Ingredients • Long Aerobic Running • Fartlek running
- 15. Lydiard’s Ingredients • Long Aerobic Running • Fartlek running • Jogging
- 16. Lydiard’s Ingredients • Long Aerobic Running • Fartlek running • Jogging • Easy Aerobic running
- 17. Lydiard’s Ingredients • Long Aerobic Running • Fartlek running • Jogging • Easy Aerobic running • Time Trials
- 18. Lydiard’s Ingredients • Long Aerobic Running • Fartlek running • Jogging • Easy Aerobic running • Time Trials • Hill Training
- 19. Lydiard’s Ingredients • Long Aerobic Running • Fartlek running • Jogging • Easy Aerobic running • Time Trials • Hill Training • Developmental Races
- 21. Lydiard’s Ingredients • Long Aerobic Running • Fartlek running
- 22. Lydiard’s Ingredients • Long Aerobic Running • Fartlek running …most of the questions that night focused on these two workouts…. ...which makes me think that most people don’t know the ingredients
- 23. Are there missing Ingredients?
- 24. Are there missing Ingredients?
- 25. Are there missing Ingredients? …but don’t most athletes do either a tempo run, a steady state run, a threshold run or maybe cruise intervals in addition to a long run and/or a fartleck run?
- 26. Tuesday, November 23rd, 2004
- 27. Tuesday, November 23rd, 2004 “The thing that you guys do better then everyone else is that you’re constantly training on that threshold.” - Mike Smith, Kansas State Univ.
- 28. So what is “that threshold”?
- 29. So what is “that threshold”? These three books all talk about threshold training
- 30. Figure 4.2, Martin and Coe, Better Training for Distance Runners
- 31. Figure 4.2, Martin and Coe, Better Training for Distance Runners
- 32. Figure 4.2, Martin and Coe, Better Training for Distance Runners
- 33. Figure 4.2, Martin and Coe, Better Training for Distance Runners
- 34. Figure 4.2, Martin and Coe, Better Training for Distance Runners
- 35. Figure 4.2, Martin and Coe, Better Training for Distance Runners
- 36. Figure 4.2, Martin and Coe, Better Training for Distance Runners
- 37. Figure 4.2, Martin and Coe, Better Training for Distance Runners
- 38. Figure 4.2, Martin and Coe, Better Training for Distance Runners
- 39. Figure 4.2, Martin and Coe, Better Training for Distance Runners
- 40. ..but what about fast repeats at the end of the season? Figure 4.2, Martin and Coe, Better Training for Distance Runners
- 41. Late season interval training ..but what about fast repeats at the end of the season? Figure 4.2, Martin and Coe, Better Training for Distance Runners
- 42. Tuesday, November 23rd, 2004 “The thing that you guys do better then everyone else is that you’re constantly training on that threshold.” - Mike Smith, Kansas State Univ.
- 43. What is the correct name for “that threshold” ?
- 44. What’s in a name?
- 45. What’s in a name? • Jack Daniels, PhD
- 46. What’s in a name? • Jack Daniels, PhD Daniel’s Running Formula – 1st edition
- 47. What’s in a name? • Jack Daniels, PhD Daniel’s Running Formula – 1st edition Daniel’s Running Formula – 2nd edition
- 48. What’s in a name? • Jack Daniels, PhD Daniel’s Running Formula – 1st edition Daniel’s Running Formula – 2nd edition • “Threshold: Tempo/Cruise”
- 49. What’s in a name? • Jack Daniels, PhD Daniel’s Running Formula – 1st edition Daniel’s Running Formula – 2nd edition • “Threshold: Tempo/Cruise” • “86-88% VO2max”
- 50. What’s in a name?
- 51. What’s in a name? • David Martin, PhD
- 52. What’s in a name? • David Martin, PhD Better Training for Distance Runners
- 53. What’s in a name? • David Martin, PhD Better Training for Distance Runners • Second Threshold
- 54. What’s in a name? • David Martin, PhD Better Training for Distance Runners • Second Threshold • Lactate Threshold?
- 55. What’s in a name? • David Martin, PhD Better Training for Distance Runners • Second Threshold • Lactate Threshold? • Ventilatory Threshold?
- 56. What’s in a name? • David Martin, PhD Better Training for Distance Runners • Second Threshold • Lactate Threshold? • Ventilatory Threshold? • “Lactate/Ventilatory Threshold”
- 57. What’s in a name? • David Martin, PhD Better Training for Distance Runners • Second Threshold • Lactate Threshold? • Ventilatory Threshold? • “Lactate/Ventilatory Threshold” • “80%-90% of VO2max”
- 58. What’s in a name?
- 59. What’s in a name? • Arthur Lydiard (sans PhD)
- 60. What’s in a name? • Arthur Lydiard (sans PhD) • His athletes earned 6 Olympic Medals, 4 Gold medals
- 61. What’s in a name? • Arthur Lydiard (sans PhD) • His athletes earned 6 Olympic Medals, 4 Gold medals • Peter Snell’s 1:44.3 800m World Record • Stood for 11 years • Ran clockwise on a grass track
- 63. Arthur Lydiard
- 64. Arthur Lydiard “For best results, aim for a level of 70% to 100% of best aerobic effort.”
- 65. Arthur Lydiard “For best results, aim for a level of 70% to 100% of best aerobic effort.” - p. 8, Running the Lydiard Way (1978)
- 66. Arthur Lydiard “For best results, aim for a level of 70% to 100% of best aerobic effort.” - p. 8, Running the Lydiard Way (1978) • That means 70-100% VO2max
- 68. • Lydiard’s definition includes all three types of “aerobic development” running
- 69. • Lydiard’s definition includes all three types of “aerobic development” running • Long Runs
- 70. • Lydiard’s definition includes all three types of “aerobic development” running • Long Runs • Fartlek Running
- 71. • Lydiard’s definition includes all three types of “aerobic development” running • Long Runs • Fartlek Running • ATs (aerobic threshold runs)
- 72. • Lydiard’s definition includes all three types of “aerobic development” running • Long Runs • Fartlek Running • ATs (aerobic threshold runs) Slower Faster Long Runs Fartlek Running ATs
- 73. Still not convinced that you should be doing a threshold run?
- 74. Threshold Running How To
- 75. Threshold Running How To • Where should you conduct these workouts?
- 76. Threshold Running How To • Where should you conduct these workouts? • You don’t want to run too hard in these workouts
- 77. Threshold Running How To • Where should you conduct these workouts? • You don’t want to run too hard in these workouts • You need to get some data every 60-90 seconds
- 78. Threshold Running How To • Where should you conduct these workouts? • You don’t want to run too hard in these workouts • You need to get some data every 60-90 seconds • Grass Track – Ideal
- 79. Threshold Running How To • Where should you conduct these workouts? • You don’t want to run too hard in these workouts • You need to get some data every 60-90 seconds • Grass Track – Ideal • Synthetic Track – Good Idea
- 80. Threshold Running How To • Where should you conduct these workouts? • You don’t want to run too hard in these workouts • You need to get some data every 60-90 seconds • Grass Track – Ideal • Synthetic Track – Good Idea • Loop at a local park – Good Idea
- 81. Threshold Running How To • Where should you conduct these workouts? • You don’t want to run too hard in these workouts • You need to get some data every 60-90 seconds • Grass Track – Ideal • Synthetic Track – Good Idea • Loop at a local park – Good Idea • How do you know if you’re running too hard?
- 82. How can I remember to run the AT controlled?
- 83. How can I remember to run the AT controlled?
- 84. How can I remember to run the AT controlled? Remember Ted Williams and Ben Hogan
- 89. • Ted’s strike zone is 77 baseballs
- 90. • Ted’s strike zone is 77 baseballs • The .400 zone is just 3 balls away from the .275 zone
- 91. • Ted’s strike zone is 77 baseballs • The .400 zone is just 3 balls away from the .275 zone • A pitcher can get Ted Williams out 3 out of 4 times with the .275 pitch….
- 92. • Ted’s strike zone is 77 baseballs • The .400 zone is just 3 balls away from the .275 zone • A pitcher can get Ted Williams out 3 out of 4 times with the .275 pitch…. • …but the problem is it’s inches away from disaster
- 93. • Ted’s strike zone is 77 baseballs • The .400 zone is just 3 balls away from the .275 zone • A pitcher can get Ted Williams out 3 out of 4 times with the .275 pitch…. • …but the problem is it’s inches away from disaster
- 98. Figure 4.2, Martin and Coe, Better Training for Distance Runners
- 99. • C’mon….is paying attention to breathing really THAT important? • YES !!! Figure 4.2, Martin and Coe, Better Training for Distance Runners
- 101. “After all, the point of tournament golf is to get command of a swing which, the more pressure you put on it, the better it works.” - Ben Hogan Five Lessons (p.14)
- 102. “After all, the point of training is to empower the athlete with the ability to race to their potential in the most intense, most prestigious races.”
- 104. “You taught me something about ATs. You could run with the guys on an AT, yet you were barely running with them. It was basically a race for you.”
- 105. “You taught me something about ATs. You could run with the guys on an AT, yet you were barely running with them. It was basically a race for you.” - Mark Wetmore
- 106. “You taught me something about ATs. You could run with the guys on an AT, yet you were barely running with them. It was basically a race for you.” - Mark Wetmore Practical Military Necessity
- 107. Threshold Running Check List
- 108. Threshold Running Check List What don’t you want to have happen?
- 109. Threshold Running Check List What don’t you want to have happen? You don’t want to run too hard in the workout
- 110. Threshold Running Check List What don’t you want to have happen? You don’t want to run too hard in the workout How do you know if they’re running too hard?
- 111. Threshold Running Check List What don’t you want to have happen? You don’t want to run too hard in the workout How do you know if they’re running too hard? Learn to pay attention to your breathing
- 112. Threshold Running Check List What don’t you want to have happen? You don’t want to run too hard in the workout How do you know if they’re running too hard? Learn to pay attention to your breathing C’mon….is paying attention to breathing really THAT important?
- 113. Threshold Running Check List What don’t you want to have happen? You don’t want to run too hard in the workout How do you know if they’re running too hard? Learn to pay attention to your breathing C’mon….is paying attention to breathing really THAT important? Yes !!!
- 115. Threshold Running Practical Application • I put the ATs in the training schedule (4 total for the fall XC season)
- 116. Threshold Running Practical Application • I put the ATs in the training schedule (4 total for the fall XC season) • Friday AM was the scheduled time
- 117. Threshold Running Practical Application • I put the ATs in the training schedule (4 total for the fall XC season) • Friday AM was the scheduled time • 1st AT - 2 miles for women and 3.5 for men
- 118. Threshold Running Practical Application • I put the ATs in the training schedule (4 total for the fall XC season) • Friday AM was the scheduled time • 1st AT - 2 miles for women and 3.5 for men • 4th AT - 3.5 for women and 5.0 for men
- 119. Three in the Morning
- 120. Three in the Morning “The two arrangements were the same in the number of chestnuts did not change. But in the one case the animals were displeased, and in the other they were satisfied. The keeper had been willing to change his personal arrangement in order to meet the objective conditions. He lost nothing by it!” - Chuang-Tzu (translation by Thomas Merton)
- 122. So, I gave them what they thought were intervals
- 123. So, I gave them what they thought were intervals 1600m loop at Mae Dennis Park
- 124. So, I gave them what they thought were intervals 1600m loop at Mae Dennis Park Two 800 Segments
- 125. So, I gave them what they thought were intervals 1600m loop at Mae Dennis Park Two 800 Segments Broken into either 200/600, 300/500, 400/400, 500/300 or 600/200
- 126. So, I gave them what they thought were intervals 1600m loop at Mae Dennis Park Two 800 Segments Broken into either 200/600, 300/500, 400/400, 500/300 or 600/200 They ran race pace, then ran “steady”
- 127. So, I gave them what they thought were intervals 1600m loop at Mae Dennis Park Two 800 Segments Broken into either 200/600, 300/500, 400/400, 500/300 or 600/200 They ran race pace, then ran “steady” I logged the data from each week and then showed them their progression
- 128. So, I gave them what they thought were intervals 1600m loop at Mae Dennis Park Two 800 Segments Broken into either 200/600, 300/500, 400/400, 500/300 or 600/200 They ran race pace, then ran “steady” I logged the data from each week and then showed them their progression
- 129. Pratt, KS
- 131. • Are the athletes running an AT or a race?
- 132. • Are the athletes running an AT or a race? • Does the AT empower the athlete to race to their potential?
- 133. • Are the athletes running an AT or a race? • Does the AT empower the athlete to race to their potential? • Three in the Morning – what does the coach need out of an AT?
Notes de l'éditeur
- But we don’t use all of these ingredients We don’t do hill training
- But we don’t use all of these ingredients We don’t do hill training
- But we don’t use all of these ingredients We don’t do hill training
- But we don’t use all of these ingredients We don’t do hill training
- But we don’t use all of these ingredients We don’t do hill training
- But we don’t use all of these ingredients We don’t do hill training
- But we don’t use all of these ingredients We don’t do hill training
- But we don’t use all of these ingredents We don’t do hill traininig
- But we don’t use all of these ingredents We don’t do hill traininig
- But we don’t use all of these ingredents We don’t do hill traininig
- But we don’t use all of these ingredents We don’t do hill traininig
- But we don’t use all of these ingredents We don’t do hill traininig
- But we don’t use all of these ingredents We don’t do hill traininig
- But we don’t use all of these ingredents We don’t do hill traininig
- But we don’t use all of these ingredents We don’t do hill traininig
- This is really three graphs in one Understanding this graph cruitial understanding the rest of the presentation We’re going to break this graph down and build it back up
- Just look at the VO2 curve All this means is that VO2 max, you’re ability to run when you fully utilize all of the oxygen that comes in, will eventually level out Then you can keep running
- Now lets look at ventilatory threshold What would the breathing look like? The breathing competley changes Hold that thought
- This is really three graphs in one Understanding this graph cruitial understanding the rest of the presentation We’re going to break this graph down and build it back up
- This is really three graphs in one Understanding this graph cruitial understanding the rest of the presentation We’re going to break this graph down and build it back up
- This is really three graphs in one Understanding this graph cruitial understanding the rest of the presentation We’re going to break this graph down and build it back up
- This is really three graphs in one Understanding this graph cruitial understanding the rest of the presentation We’re going to break this graph down and build it back up
- This is really three graphs in one Understanding this graph cruitial understanding the rest of the presentation We’re going to break this graph down and build it back up
- This is really three graphs in one Understanding this graph cruitial understanding the rest of the presentation We’re going to break this graph down and build it back up
- This is really three graphs in one Understanding this graph cruitial understanding the rest of the presentation We’re going to break this graph down and build it back up
- This is really three graphs in one Understanding this graph cruitial understanding the rest of the presentation We’re going to break this graph down and build it back up
- This is really three graphs in one Understanding this graph cruitial understanding the rest of the presentation We’re going to break this graph down and build it back up
- This is really three graphs in one Understanding this graph cruitial understanding the rest of the presentation We’re going to break this graph down and build it back up
- This is really three graphs in one Understanding this graph cruitial understanding the rest of the presentation We’re going to break this graph down and build it back up
- This is really three graphs in one Understanding this graph cruitial understanding the rest of the presentation We’re going to break this graph down and build it back up
- This is really three graphs in one Understanding this graph cruitial understanding the rest of the presentation We’re going to break this graph down and build it back up
- I’m not an expect his methods I’m trying to explain how his training fits with the CU methodology
- I’m not an expect his methods I’m trying to explain how his training fits with the CU methodology
- I’m not an expect his methods I’m trying to explain how his training fits with the CU methodology
- I’m not an expect his methods I’m trying to explain how his training fits with the CU methodology
- I’m not an expect his methods I’m trying to explain how his training fits with the CU methodology
- I’m not an expect his methods I’m trying to explain how his training fits with the CU methodology
- I’m not an expect his methods I’m trying to explain how his training fits with the CU methodology
- I like that Martin isn’t as rigid with his numbers
- I like that Martin isn’t as rigid with his numbers
- I like that Martin isn’t as rigid with his numbers
- I like that Martin isn’t as rigid with his numbers
- I like that Martin isn’t as rigid with his numbers
- I like that Martin isn’t as rigid with his numbers
- I like that Martin isn’t as rigid with his numbers
- I like that Martin isn’t as rigid with his numbers
- I
- I
- I
- I
- I
- I
- I
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- Its not like they were selected from all over The only person who has arguably done a better job is
- This is really three graphs in one Understanding this graph cruitial understanding the rest of the presentation We’re going to break this graph down and build it back up
- This is really three graphs in one Understanding this graph cruitial understanding the rest of the presentation We’re going to break this graph down and build it back up
- This is really three graphs in one Understanding this graph cruitial understanding the rest of the presentation We’re going to break this graph down and build it back up
- This is really three graphs in one Understanding this graph cruitial understanding the rest of the presentation We’re going to break this graph down and build it back up