Posted by Steve Magness
-Secondly, for those interested I try and keep you up to date on my little "science" experiments I have ongoing. Did the latest Lactate Test and the results were interesting/good. (I don't want to give specific lactate levels, speeds, because that's personal info, but it doesn't matter. The analysis is what should help others).
The V4 (velocity at 4mmol) improved by roughly 2%.
The Anaerobic Capacity(combination of max Lactate and speed at max Lactate) improved by roughly 2%. (Very surprising. Ran 51 flat 400m during this test in flats w/ a 10mph wind after running the LT portion. Felt good, good to have that speed back. I'm betting I could PR in the 400 right now in spikes, fresh, on a good day.)
That means that aerobic endurance improved by 4% roughly (V4=improved aerobic endurance and you have to add in the fact that an improvement in anaerobic capacity shifts the curve to the left or in essence decreasing V4. So to give a very rough estimate of how much aerobic endurance improved, you have to take Anaerobic Cap. into account and add that to V4 improvement. Simplified this means that if there was no change in anaerobic capacity, the V4 would have improved roughly 4%.)
In addition to that the slope of the lactate curve leveled out. That means that at every intensity above LT I was producing less lactate than at the last test.
expected to maintain it, but it improved by a bit.
Reasoning- 10sec hill sprints are the most likely reason. Did these basically weekly. In addition to this did a couple sessions of flat 100m accelerations at just faster than 400m pace. Lastly I added a set of 10x100m (2 easy, 1 good pattern- meaning it's continous of 2 easy 100m, then run one at a good pace) after the Sunday run. THese things seem to equal an improvement in anaerobic capacity.
Lactate Threshold/Aerobic Endurance- Improved
Reasoning: Did basically a weekly LT session of 35min. During the base phase I do 2 of these a week, so I cut down to one and added some intensity. What seemed to improve it was a combination of things. 3 sessions of 6mi pace variations of alternating 10k pace and 5:20-25 pace continously seemed to do the trick. (example I started with 6mi of 400 at pace, 1200 cruise...last workout in this period was 800 at pace, 800 cruise for 6mi). A session or two of uphill LT running also contributed to the improvement. I needed this because I needed a different stress because after getting to 2x35min per week during base I needed an increase stress. So I did a couple sessions of running uphill for 35min at percieved LT. Also some work just slightly faster than LT as a transition to 10k pace helped. Also after 2 long runs of 2 hours, I did a 15min pickup at roughly 5:30 pace that might have helped. And a 19miler on hilly dirt train could have contributed. In addition to this some of the things that contributed to lower lactate at higher intensities improved this. They are listed below:
Decrease in lactate at higher intensities:
Reasoning: The LT work above and some other things. The biggest reason for this improvement was the variation in pace 6 milers. This added to unique 5k paced workouts (Canova style: ex: 4sets of 5x400 w/ 20sec rest in 65 with long rest in between sets) and long fast runs (or lydiard style Time Trials, basically 5k runs at around 10k pace) done in two seperate road races helped.
That's it for now. Enjoy.
Posted by Steve Magness
I ended up winning the woodlands 5 miler today. My final time was 24:50 but that really doesn't tell the story. Before I get into how it went, congrats to my buddy Andy Stover who got 5th and would have PR'd if the course was accurate...
Anyways we took off pretty conservatively the first mile. It was a small pack of maybe 5 or so guys through the mile. We crossed at 4:50 (the mile mark was right at the top of a freeway overamp, so thus it was a little slower than the pace we were running on the flat ground.) After that we went down the ramp and me and DBU coach Jacob Phillips ran side by side controlling the pace with Adam Davis tucked in right behind. We crossed two miles at 9:32ish. The cold felt kind of weird to run fast in and it took me until about here until my legs started feeling good. From the 2mi mark to the 3mi mark we were moving pretty dang good through these neighborhoods. At 3mi I was roughly 14:14. At this point Adam was running right off my shoulder and Jacob started to fall back a bit. Me and Adam ran together until 3.5mi or so and I opened a bit of daylight. I tried to keep a smooth steady pace through 4 miles and then pick it up. THe four mile split was weird as I crossed at 19:19. That's when I started to know something was up because I knew I hadn't slowed down that much or at all. Anyways I decided to keep it steady until we went over the freeway and use the down side to hammer in, since it was about 1200m from the finish. Well I did that and started taking off and really moving for about 3 minutes until I looked down at my watch and started thinking where in the heck is the stupid finish. I almost took a wrong turn but then cruised in to the finish to win in 24:50. So ya, a 5:30 last mile split... adam took 2nd in around 25:05 and Jacob ran around 25:20 for 3rd. Jason Schweitzer (ran for Tulsa) got 4th and Andy got 5th.
So pretty weird race, but it felt good. Just wish it would have been accurately measured. One of my friends said he wheeled it a couple years back and it was around 250 long. Another guy said his GPS got it .17 long (ya I know GPS isn't the most accurate thing). But whatever, it was a solid race. Felt good and it felt pretty smooth to make a move and carry it for a while.
at 11:03 AM
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Posted by Steve Magness
-Congrats to the Klein Oak boys team for winning district and running very well at regionals.
-Extra congrats to Jeremy Warren for running a hell of a race to get 6th (15:28 3mi) at regionals to advance to state where he gave a solid effort to finish 37th as a junior. Only better things to come from him and the rest of the guys. Great season
On to my race. I jumped in a local 5k to keep the competitive juices flowing. I ended up winning the HBU 5k (or around 1:20 longer than 5k race....more on this later). It was a pretty solid race. I felt smooth and relaxed the whole way and the breathing was under control. No back problems or cramps this time either which was a plus. My form was pretty good, but not great. From the video my arms were working the best they have been. At the start of the race I was letting my feet get a little out on me though (I think as a way to hold me back....got to correct this). As the race went on though I got them underneath me better.
Race details: I ran with the pack the entire time until the kick where I put in enough effort to win. It was a really windy day (18mph winds) which kind of affected the tactics a bit. Anyways, it was a solid race for such a little race. Two former teammates showed up,Adam Davis(3:42 1500) and David Axel (9:06? steeple), along with a Polish marathoner (63min for half and 2:!4 for full). We hit the mile in around 4:46 and then I threw in a short surge to feel everyone out a bit and then settled into the race. After that is when it got interesting. See the course went out around 1 mile on pretty main roads and then went through a neighborhood for the 2nd mile and then you retraced most of the first mile to the finish. When we got past the first mile we apparantly took a wrong turn because the cones weren't set up right and the cops directing us told us to go the wrong way. So we ended up wandering through there for a while (and everyone followed us) and when we came out at where the 2mile mark was I looked at my watch and it said 10:56 or something like that... So that's when I knew overall times were screwed.
Somewhere after 2 miles the Polish guy surged to the front for a bit. Then I made a little surge that dropped the pack down to just me and Adam. Me and Adam ran side by side until a 100-150m left and I surged again to take the win. Our mile from mile 2 to 3 was 4:43 and that was into a nice stiff headwind. My final time was 16:07 or so for the whatever distance course it was. We figured it was about 1:20 long or so.
Anyways It was a good race. Good that the other guys showed up because it reminded me how to run with a group again. That's about it for now. Workouts are going good. I'm pretty freakin tired after this week with a couple workouts, a race, and lots of mileage.
at 1:44 PM