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The Process of Endurance Training

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“What we see of the real world is not the unvarnished real world but a model of the

real world, regulated and adjusted by sense data- a model that is constructed

so that it is useful for dealing with the real world”

Richard Dawkins

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“Oversimplifications…cut through the hideous complexity with a

working model that is almost right, postponing the messy details until

later”

Dan Dennett

What is Endurance?

“cardiovascular endurance, aerobic fitness, or stamina, is the ability to exercise continuously for extended periods without tiring.”

“ability to exert itself and remain active for a long period of time, as well as its ability to resist fatigue.”

“Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time.”

What is endurance?

EXTENSION!

Extension

Metabolic- Aerobic quicker/longer?

Biomechanical- maintain stride rate/length

Neural- maintain muscle recruitment/force into ground

Data from: Scribe motion

Sprinting is Endurance!?!

Ground contact times lengthen

Force into ground drops

Stride length/rate change.

Fatigue Models

Neural

Psychobiological

Cognitive

Biomechanical

Fatigue Models

Psychological Drive

Homeostatic Drive

Mismatch

Actual Expected

ActualExpected Slow down/fatigue

Speed up

Simple Integrated Model of Fatigue

1. Products of fatigue build up

2. The brain monitors this increase in fatigue products

3. If things look bleak, Brain regulates how hard we can work via changing muscle recruitment

4. We get tired, slow down, become less efficient.

Can train to: Delay buildup of these products thus delaying

brain’s signal to shut down Delay signal from brain to “shut down and protect”

by proving you can safely handle slightly more of that product.

Increase maximum amount of these products that can be accumulated or lost before the brain starts shutting things down.

Increase psychological drive/how much we care.

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Define the Problem

Endurance? How?

What a COACH needs to figure out:

The training adaptation we are looking for.

What stimulus leads to that adaptation?

How much is enough?

Knowing the Adaptation

Traditional Model

Athlete Centered Model

BUILD the race you want to.

Create the PATTERN you want.

Event Demands Not ONLY metabolic/energy system

How it’s used more important Psychological/Cognitive

What decisions have to be made? What/when are the psychological stressors

Neural/Biomechanical

Do NOT Mimic SPORT

• Mimicry• Soccer Game- cover 6miles avg. speed 6-7mph

with 45 short bursts• Sooooo Train only with HIIT training!

=EVENT Requirement/DemandNOT training goal

Event De

mand

• 1mile Race in 4:00 with ability to kick at the end

General Endurance

• Extend length he is “aerobic” during the race..• Train to increase high end aerobic

system: long intervals, tempo runs

Specific Speed

End.

• Extend length he can run at 4:00mile pace• Train: 6x400 @ 60sec 6x500@ 60sec

pace

Event De

mand

• 6miles of running, avg speed 7mph, ~40burstsaveraging 14mph, max 16-17mph

General Endurance?

• Extend ability to cover ground to 6.5-7miles• Train: General Endurance (easy aerobic work)

Specific Speed

End.

• Extend length of sustainable bursts• Train: extend length of intervals at 14mph (10152025sec intervals at same speed)

Recoverability/Support

• Increase number of “bursts” from 20 to 25• Train: Increase ability of body to recover… Decrease recovery rates, use back and forth intervals/fartleks with incomplete recovery (i.e. 10x45sec @ 12mph with 60sec @9mph)

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Assess the Situation

Chunking

Group info into smaller number of parts based on patterns. Relevant vs. Irrelevant

What are you working with?

800m- 1:49.90

1:48.40 1:49.1 1:49.081:49.33

What are you working with?

800m- 1:49.90

1:48.40 1:49.1 1:49.081:49.33

400m- 48.2 49+ 49.5+ 47.8+ 48.1

XC-didn’t make conf. 4th in conf. 3:56.45mile 9th XC conf. 25th conf.Mechanics:Power stride “sits” finesse/long varies power

Where does the athlete fall on the spectrum?

Slow TwitchFastTwitch

Indoors- “traditional” 800/1500m training Results:

Sucked (4:07mi)

Outdoors- 5k/3k runner with “spices” of speed Results:

1:48.40 800m (school record)

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Create the Training

What Direction?

How hard?

How often?

How much? Stimulus Recovery Adaptation

How much, hard, often? 50mpw or 100mpw? 2,3,4 interval workouts per week? 10x400s at 65 or 15x400s at 65?

How to decide?

Don’t go somewhere until you need to go somewhere.

Do you NEED 100mpw now to improve to a necessary degree?

Where do they come from?

CLEAN SLATE

ANYTHING is a stimulus

10+ years of training

What direction do you need to go?

How can you provide new stimulus

VS.

Basically…

How adapted are you in the direction you are trying to improve?

How challenging?

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Tools

Tools

10x400 in 60 with 60sec recovery… faster? Rest? Rep length longer? Volume? Density? Add extra work (strength, exercises, etc) Environment? (Hills, sand, heat, boredom) WAY it is run (surges, tactics) Feedback!

Tools

It isn’t High Intensity VS. Low Intensity

You have EVERY intensity at your disposal. Use them. Sprinting to slow running!

BE CREATIVE

Endurance is a spectrum. It all connects.

Goal of Workout

Stimulus to Adapt in the DIRECTION you want

WIN the workout Manipulate it to win! Pattern good movements.

Look Around

Above and Below!

Sometimes to do this…. 4xmile at 4:22 with 3min rest

Need to do more of this.. 20min @ 5:00 pace, 3min jog, 1mi @ 4:45

OR This… 6x400 @ 60 with 1min rest

SO what?

Did I talk about VO2max? Mitochondrial density? Capillarization? Lactate threshold? Running Economy?

THOSE are CONSEQUENCES of good training, not goals.

We don’t aim to improve a parameter, we aim to improve the varieties of endurance… In the direction that we want to

Sara Hall Racing Schedule- 2014

4/06/14- US 10-mile champs- 2nd- 52:54 (*under American Record)

4/22/14- US Road mile champs- 4:33.81 -3rd

5/04/14- Stanford 3k steeple- 9:42.10 -3rd

5/08/14- Twin Cities road mile-rained out…

5/18/14- Bay to Breakers- 12k- 40:27 -2nd

6/14/14- NYRR women’s 10k- 33:02- 4th american

BIG MODULATION!