Simple Physiological Model of

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Simple Physiological Model of Distance
Running Our models rules 1. The energy
required to hold any pace can never be met
solely from aerobic sources. 2. For every 1
unit of anaerobic energy produced, 1 unit
of lactic acid is produced. 3. VO2max 70
units/min 4. Lactic acid removal rate 10 L.A.
units/min 5. Peak lactic acid tolerance 120
L.A. units when reached, the athlete must
stop.
2
Simple Physiological Model of Distance
Running Our models rules 1. The energy
required to hold any pace can never be met
solely from aerobic sources. -- The balance of
energy required must come from anaerobic
sources.
3
Simple Physiological Model of Distance
Running Our models rules 2. For every 1 unit
of anaerobic energy produced, 1 unit of
lactic acid is produced -- The terms lactate
and lactic acid are synonymous for the
purposes of this presentation. -- Lactate is
produced as a by-product of anaerobic energy
production.
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Simple Physiological Model of Distance
Running Our models rules 3. VO2max 70
units/min maximum amount of energy that can
be produced aerobically. -- For this
presentation, VO2max is defined as the maximum
amount of energy that can be produced from the
aerobic energy system. -- There are no
by-products or consequences from deriving
energy aerobically.
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Simple Physiological Model of Distance
Running Our models rules 4. Lactic acid
removal rate 10 L.A. units/min -- Concept of
lactic acid production versus lactic acid
accumulation. -- Lactic acid is constantly being
removed from the blood by the heart, kidneys,
liver, and non- exercising muscles. -- The
pace at which lactic acid accumulation equals
lactic acid removal is defined as the lactate
threshold.
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Simple Physiological Model of Distance
Running Our models rules 5. Peak lactic acid
tolerance 120 L.A. units when reached, the
athlete must stop. -- Fatigue generally comes
from three sources depletion of muscle
glycogen, build-up of high levels of lactic
acid (low pH), and psychological. -- High
lactic acid levels (low pH) interferes with
the ability of the muscle to physically
contract.
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Our models rules 1. Energy required can never
be met solely from aerobic sources. 2. 1 unit
of anaerobic energy produced ? 1 unit of
lactate produced. 3. VO2max 70 units/min 4.
Lactic acid removal rate 10 L.A. units/min 5.
Peak lactic acid tolerance 120 L.A. units
LT VO2max Top
400m speed -------------------------------
-----------------------------------------------
----
A B C D E F Mile
pace 800 700 600
500 400 300
8
Our models rules 1. Energy required can never
be met solely from aerobic sources. 2. 1 unit
of anaerobic energy produced ? 1 unit of
lactate produced. 3. VO2max 70 units/min 4.
Lactic acid removal rate 10 L.A. units/min 5.
Peak lactic acid tolerance 120 L.A. units
LT VO2max Top
400m speed -------------------------------
-----------------------------------------------
----
A B C D E F Mile
pace 800 700 600
500 400 300
9
Our models rules 1. Energy required can never
be met solely from aerobic sources. 2. 1 unit
of anaerobic energy produced ? 1 unit of
lactate produced. 3. VO2max 70 units/min 4.
Lactic acid removal rate 10 L.A. units/min 5.
Peak lactic acid tolerance 120 L.A. units
LT VO2max Top
400m speed -------------------------------
-----------------------------------------------
----
A B C D E F Mile
pace 800 700 600
500 400 300
10
Our models rules 1. Energy required can never
be met solely from aerobic sources. 2. 1 unit
of anaerobic energy produced ? 1 unit of
lactate produced. 3. VO2max 70 units/min 4.
Lactic acid removal rate 10 L.A. units/min 5.
Peak lactic acid tolerance 120 L.A. units
LT VO2max Top
400m speed -------------------------------
-----------------------------------------------
----
A B C D E F Mile
pace 800 700 600
500 400 300
11
Our models rules 1. Energy required can never
be met solely from aerobic sources. 2. 1 unit
of anaerobic energy produced ? 1 unit of
lactate produced. 3. VO2max 70 units/min 4.
Lactic acid removal rate 10 L.A. units/min 5.
Peak lactic acid tolerance 120 L.A. units
LT VO2max Top
400m speed -------------------------------
-----------------------------------------------
----
A B C D E F Mile
pace 800 700 600
500 400 300
12
Our models rules 1. Energy required can never
be met solely from aerobic sources. 2. 1 unit
of anaerobic energy produced ? 1 unit of
lactate produced. 3. VO2max 70 units/min 4.
Lactic acid removal rate 10 L.A. units/min 5.
Peak lactic acid tolerance 120 L.A. units
LT VO2max Top
400m speed -------------------------------
-----------------------------------------------
----
A B C D E F Mile
pace 800 700 600
500 400 300
13
Our models rules 1. Energy required can never
be met solely from aerobic sources. 2. 1 unit
of anaerobic energy produced ? 1 unit of
lactate produced. 3. VO2max 70 units/min 4.
Lactic acid removal rate 10 L.A. units/min 5.
Peak lactic acid tolerance 120 L.A. units
LT VO2max Top
400m speed -------------------------------
-----------------------------------------------
----
A B C D E F Mile
pace 800 700 600
500 400 300
14
Our models rules 1. Energy required can never
be met solely from aerobic sources. 2. 1 unit
of anaerobic energy produced ? 1 unit of
lactate produced. 3. VO2max 70 units/min 4.
Lactic acid removal rate 10 L.A. units/min 5.
Peak lactic acid tolerance 120 L.A. units
LT VO2max Top
400m speed -------------------------------
-----------------------------------------------
----
A B C D E F Mile
pace 800 700 600
500 400 300
15
Our models rules 1. Energy required can never
be met solely from aerobic sources. 2. 1 unit
of anaerobic energy produced ? 1 unit of
lactate produced. 3. VO2max 70 units/min 4.
Lactic acid removal rate 10 L.A. units/min 5.
Peak lactic acid tolerance 120 L.A. units
LT VO2max Top
400m speed -------------------------------
-----------------------------------------------
----
A B C D E F Mile
pace 800 700 600
500 400 300
16
Our models rules 1. Energy required can never
be met solely from aerobic sources. 2. 1 unit
of anaerobic energy produced ? 1 unit of
lactate produced. 3. VO2max 70 units/min 4.
Lactic acid removal rate 10 L.A. units/min 5.
Peak lactic acid tolerance 120 L.A. units
LT VO2max Top
400m speed -------------------------------
-----------------------------------------------
----
A B C D E F Mile
pace 800 700 600
500 400 300
17
Our models rules 1. Energy required can never
be met solely from aerobic sources. 2. 1 unit
of anaerobic energy produced ? 1 unit of
lactate produced. 3. VO2max 70 units/min 4.
Lactic acid removal rate 10 L.A. units/min 5.
Peak lactic acid tolerance 120 L.A. units
LT VO2max Top
400m speed -------------------------------
-----------------------------------------------
----
A B C D E F Mile
pace 800 700 600
500 400 300
18
Our models rules 1. Energy required can never
be met solely from aerobic sources. 2. 1 unit
of anaerobic energy produced ? 1 unit of
lactate produced. 3. VO2max 70 units/min 4.
Lactic acid removal rate 10 L.A. units/min 5.
Peak lactic acid tolerance 120 L.A. units
LT VO2max Top
400m speed -------------------------------
-----------------------------------------------
----
A B C D E F Mile
pace 800 700 600
500 400 300
19
Our models rules 1. Energy required can never
be met solely from aerobic sources. 2. 1 unit
of anaerobic energy produced ? 1 unit of
lactate produced. 3. VO2max 70 units/min 4.
Lactic acid removal rate 10 L.A. units/min 5.
Peak lactic acid tolerance 120 L.A. units
LT VO2max Top
400m speed -------------------------------
-----------------------------------------------
----
A B C D E F Mile
pace 800 700 600
500 400 300
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• To improve an athletes performance, you must
  change either
• the rules that govern the model, or
• b) the energy required to run at a given pace.

• Physiological Adaptations Which Positively
  Affect Racing Performance
• (i.e. how you can change the rules or energy
  required)
• Increasing the lactic acid removal rate (or pace
  at the lactate threshold)
• Increasing VO2max
• Increasing peak lactate tolerance
• Improving running economy
• Improving top (400m) speed

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Increasing lactic acid removal rate (or
improving the pace at the lactate threshold) OLD
L.A. removal rate 10 L.A. u/m NEW L.A.
removal rate 12 L.A. u/m
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Increasing lactic acid removal rate (or
improving the pace at the lactate threshold) OLD
L.A. removal rate 10 L.A. u/m NEW L.A.
removal rate 12 L.A. u/m
Increasing the lactic acid removal rate causes
the lactate threshold pace to improve, meaning
the athlete can hold a quicker pace without
lactic acid buildup.
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Increasing lactic acid removal rate (or
improving the pace at the lactate threshold) OLD
L.A. removal rate 10 L.A. u/m NEW L.A.
removal rate 12 L.A. u/m
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Increasing lactic acid removal rate (or
improving the pace at the lactate threshold) OLD
L.A. removal rate 10 L.A. u/m NEW L.A.
removal rate 12 L.A. u/m
Increasing the lactic acid removal rate means
that the athlete can hold faster than lactate
threshold pace for a longer period of time,
because lactic acid accumulates in the blood at a
slower rate.
Increasing the lactate removal rate (pace at the
lactate threshold) is a key factor for the 5k and
10k events.
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• How to increase lactic acid removal rate
• (improve the pace at lactate threshold)
• First, must determine an approximate LT pace

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Estimating LT Pace Using Daniels Tables Mile
PR 2-mile PR Approx LT Diff Training
Pace 620 1328 745 125 600 1252 725
125 540 1205 700 120 520 1126 640
120 500 1043 615 115 440 1000 555
115 430 937 540 110 420 918 525 1
05
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• How to increase lactic acid removal rate
• (improve the pace at lactate threshold)
• Repeats of 12 20 min at or slightly faster
  than LT pace
• Example 3 x 12 min at 530 mile pace - boy (645
  mile pace - girl)
• /4 min jog between
• 2 x 20 min at 530 (645) pace / 6 min jog
  between
• Sustained runs of 30 60 min slightly slower
  than LT pace
• Example Boy 40 min at 545 600 mile pace
• Girl 40 min at 645 700 mile pace
• Fartlek
• Traditional 1-2 x 200m 600m surges to 3k/3200m
  race pace each mile during a 4 8 mile run
• Timed 15 min gentle 10 x 60 sec at 3k/3200m
  race pace / 60 sec gentle 10 min gentle
• Cruise Intervals 6 10 x 1k or 3-5 x mile at
  LT pace 60-90 sec recovery
• Pace is the key!

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Improving VO2max OLD VO2max 70 units/m
NEW VO2max 74 units/m (a 5 improvement)
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Improving VO2max OLD VO2max 70 units/m
NEW VO2max 74 units/m (a 5 improvement)
Increasing VO2max allows the athlete to hold a
new, quicker pace at VO2max for the same length
of time, because the aerobic system is able to
contribute more of the energy required.
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Improving VO2max OLD VO2max 70 units/m
NEW VO2max 74 units/m (a 5 improvement)
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Improving VO2max OLD VO2max 70 units/m
NEW VO2max 74 units/m (a 5 improvement)
Increasing VO2max allows the athlete to hold
faster than VO2max pace for a longer period of
time, because the increased energy contribution
from aerobic sources decreases the amount of
energy required from anaerobic sources (and thus
lactic acid production).
Increasing VO2max is a key factor for the
1,500m/1,600m and 3,000m/3,200m events.
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• How to increase VO2max
• (Initially) a gradual increase in mileage
• Early studies have indicated no increase in
  VO2max beyond 80mi/wk. Higher volumes, however,
  do promote positive adaptations such as
• --Improved connective tissue adaptation
• --Changes in fuel utilization (increased reliance
  on fat versus carbs)
• --Improved economy
• More recent studies indicate longer term training
  at higher mileages can result in an increase in
  VO2max.

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• How to increase VO2max
• Intervals of between 2 and 5 min in length (3-4
  min appears to be ideal) at 3k 5k race pace
  with 11 recovery or less
• 3-4 min duration would be approximately
• 1000m 1600m for boys 800m 1200m for girls
•  
• Boys - 5 x 1000m in 300 310 / 3 min rest
• 3 x 4 x 600m in 152 / 45 sec rest / 5 min
  between sets
• Shorter distance intervals, still at 3k 5k race
  pace with substantially less than 11 recovery
•  
• Boys -2 x 6 x 400m in 73 75sec / 45 sec rest /
  3 min between sets

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Key is time spent at VO2max
Example of longer intervals (5min on / 5min off
Example of shorter intervals (90s on / 30s off
The stress of shorter intervals (on VO2max) comes
from shortening recovery, not increasing tempo.
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How to increase VO2max Running at faster than
VO2max pace does not stimulate VO2max
improvements more than running at VO2max pace
(i.e. interval 400m pace should not be faster
than interval mile pace if the workout goal is
stimulating an increase in VO2max).
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Increasing peak lactic acid tolerance OLD peak
L.A. tolerance 120 L.A. units NEW peak L.A.
tolerance 140 L.A. units
Increasing peak lactic acid tolerance allows the
athlete to hold near-max 400m speed for a longer
period of time.
Increasing peak lactic acid tolerance is a key
factor for the 800m
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• How to increase peak lactic acid tolerance
• 30 sec to 2 min repeats at 800/mile pace or
  better
• Short rest Goal is to keep lactic acid elevated
  for as long as possible
• 3 x 3 x 300m in 45 47 sec boys (51 54 sec
  girls)
• / 30-40 sec rest / 6 min between sets
• Lactic acid will typically not reach peak levels
  until the final repetition, however, will be
  substantially elevated (and remain there) after
  the first repetition.
•  
• Long rest Goal is to crank lactic acid
  repeatedly to peak levels
• (2 x 400m) (2 x 300m) (2 x 200m) at best 400m
  pace 2-3 sec with full recovery (6 10 min)
• Lactic acid will go to (or very near) peak
  levels. Full recovery is necessary to be able
  to complete the subsequent repetitions.  

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Lactate Profiles
Example of short rest / (relatively) slower reps.
Example of long rest / (relatively) faster reps.
Key is duration and/or intensity of lactic acid
build-up
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Energy Source Comparisons for Middle Distanceand
Distance Events Classic Model Energy
Source 400 800 1500 5000 10000 Mar Aerobic
() 18.5 35.0 52.5 80.0 90.0 97.5 Anaerobic
() 81.5 65.0 47.5 20.0 10.0
2.5 Current Model Energy Source 400 800 1500
5000 10000 Mar Aerobic () 43.5 66.5 84.0 88.0
90.0 97.5 Anaerobic () 56.5 33.5 16.0 12.0
10.0 2.5 The current model was determined
using the latest methodology in oxygen kinetics,
with a much more elite subject population than
the classic model,
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Improving running economy Energy
required to run at any given pace is reduced
Improving running economy will be advantageous to
any distance event, however it is one of the more
difficult adaptations to achieve.
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• How to improve running economy
• No definitive results from training studies on a
  specific design/workout that improves running
  economy
• Studies that have characterized the physiology of
  elite athletes with the best running economies
  have either
• a) run higher volumes
• b) run consistently over a period of many years
• c) run repeated daily work at faster paces
• Other (unproven) theories to improve running
  economy
• High volume session of strides at 5k race pace
• 60 sec to 2 min at mile/3k pace full recovery
• Tempo runs of 2-4 miles at 90 95 effort
• Various biomechanical adjustments through drills
  and strength work
• Note that running economy is not just a
  biomechanical factor. Some aspects of
  physiological efficiency the athlete has no
  control over and can not be improved by changing
  biomechanical form or drill work.
• Note more often than not, an athlete will
  self-select the most economical mechanics for
  a particular tempo / speed.

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Improving top (400m) speed In every Olympic and
NCAA final from 1,500m to 5,000m over the last 10
years, the winner has negative split
(significantly) in the final 400m.
Question Is an athletes finishing kick related
to their top 400m speed? Often, an athletes
ability to kick at the end of a race is dependent
more on their physiological state at the time
(i.e. how much lactic acid they have built
up). The athletes kick is somewhat dependent on
their ability to get to the end stages of the
race as aerobically as possible, so that they can
utilize what speed they do have.
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How to improve top (400m) speed (for distance
athletes)

• For longer distance athletes, the goal is NOT to
  increase the size of the fast twitch fibers (as a
  sprint athlete might), but to neurologically
  learn how to recruit the fast twitch fibers the
  athletes already has, but rarely uses.
• Very short (30m 80m), max speed repeats at
  top turnover, full recovery
• Example Flying start 2 x 30m, 2 x 50 spin
  down / full recovery (3 5 min)
• Most athletes will be very sore the day after,
  even from an initial volume of only 4
  repetitions.
• High volume short repeats (100m 200m) at best
  400m pace
• Example Boy 10 15 x 100m in 13 14 sec /
  200m-400m jog/walk

These workouts increase speed by promoting neural
adaptations that allow the distance athlete to
recruit the (few) fast twitch fibers that they
do have (versus directly increasing the number or
size of fast twitch fibers). Think neural!!
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Ingredients versus Recipe
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Email rfchapma_at_indiana.edu Physiology of
distance running clinic notes
http//meetentry.tripod.com Indiana Cross
Country Camp July 9-13 http//indianacrosscountryc
amp.com
Robert Chapman Indiana University
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