daniels’ running formula - iatccc daniels.pdfmmm mmm 2290 8/21/07 40 nnn nnn 2368 9/24/07 42 ooo...
TRANSCRIPT
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Daniels’ Running Formula
Greg Miller
Cranbrook Kingswood
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Start with a Philosophy
� How does running fit into your educational
philosophy?
� What is your coaching philosophy?
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Four Ingredients to Success
� Genetic Makeup
� Motivation
� Opportunity
� Coaching
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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.
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Universal Currency
� Time
� Energy
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Time
� Need time to do anything and everything
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Energy
� Why do we need energy?
� Breath
� Eat
� Sleep
� Live
� How can we make most efficient use of
energy?
� Training
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What is Training?
� Acquisition of skills and competencies
� For running, the competency that must be
acquired is an optimized physiology
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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.
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Cardiovascular System
Components
•Heart
•Vessels
•Blood
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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)
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Heart Strength
� Quantified as cardiac output, Q
Q = HR x SVQ = Cardiac Output (mL/minute)
HR = Heart Rate (measured in beats/minute)
SV = Stroke Volume (mL/beat)
� Training will increase SV
� Manifested by decreased HR
( )( ) min/9.4min/4900/70min/70 LmLbeatmLbeatsQ ===
min/61/80
min/4900beats
beatmL
mL
SV
QHR ===
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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)
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Blood
� Blood Flow influenced by:
� vessel attributes
� pressure difference (btwn heart and blood destination)
� viscosity (thickness)
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Muscular System•Cells comprise muscles•Cell Contraction/relaxation moves muscles
•Muscles respond to training by increasing:
•number, and size of mitochondrial sitessites combine fuel and oxygen creating energy
•activity of oxidative enzymes increasedreaction rate increased is that between oxygen and fuel
•distribution of blood vesselscreation of capillaries
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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).
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� When there is plenty of oxygen (aerobic)
C6H12O6 (aq) + 6O2 (g) → 6CO2 (g) + 6H2O (l) +36 ATP *
� When there is not enough oxygen (anaerobic)
C6H12O6 → 2C3H6O3 + 2 ATP
Energy Delivery
O2 →
O2 →
*ATP is the substance that enables muscles to contract or
relax (adenosine triphosphate)
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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
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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 = volume/time,
O2 = oxygen,
max = maximum.
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VO2max
38Avg female
180Race Horse
70World Class
female
80World Class
male
45Avg male
VO2maxSubject)22(max2 CvOCaOQVO −=
� Measured in the lab
Q: cardiac output,
CaO2: arterial oxygen content
CvO2: venous oxygen content
� Measured on the track
45/)505min]12)[(( −= mdistVDOT
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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
First Last Gndr Grad Yr (meters) Date (2007) VDOT*
AAA AAA 3168 8/21/07 60
BBB BBB 2924 8/21/07 54
CCC CCC 3632 8/21/07 70
DDD DDD 2874 8/21/07 53
EEE EEE 2145 8/28/07 37
FFF FFF 3388 8/21/07 65
GGG GGG 2368 9/24/07 42
HHH HHH 3124 8/21/07 59
III III 2590 8/21/07 47
JJJ JJJ 2450 8/21/07 44
KKK KKK 2228 9/24/07 39
LLL LLL 2724 8/21/07 50
MMM MMM 2290 8/21/07 40
NNN NNN 2368 9/24/07 42
OOO OOO 1602 9/24/07 30
PPP PPP 3014 9/24/07 56
QQQ QQQ 2854 8/21/07 53
RRR RRR 2954 9/24/07 55
SSS SSS 3044 8/21/07 57
TTT TTT 2420 8/21/07 43
UUU UUU 2801 8/28/07 52
VVV VVV 2944 9/24/07 55
WWW WWW 2168 9/24/07 37
XXX XXX 2160 9/24/07 37
YYY YYY 2576 9/24/07 47
ZZZ ZZZ 2251 8/21/07 39
* a value of 30 has been "artificially" raised to this level
12 min run distance
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Developing Speed
� Speed kills – all those who don’t have any!
� Born with a certain inherent ability for speed
� Enhanced with training
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Running Economy
� Measured by the VO2 (notice, no max)
relative to the runners speed of running
� Compare runners at 6:00 min/mile
1. 50 mL/kg/min
2. uses 55 mL/kg/min
� Who is more efficient?
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Types of Training
RLowering energy
demand of runningEconomy of Effort
R(epetition)Improving SpeedSpeed
98I(nterval)Increasing VO2maxAerobic capacity
88T(hreshold)Shift lactate threshold
to correspond to a
faster
running speed
Lactate threshold
70E/LIncrease ability of
muscles to effectively
use oxygen
Muscular system
70E(asy)/L(ong)Improving the body’s
ability to transport
blood and oxygen
Cardiovascular
system
%MHRMethod of
Training
Training outcomeSystem
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Training Paces
First VDOT* Ekm Emi I1200 I400 Ikm Imi R200 R400 R800 T400 Tkm Tmi
AAA 60 04:25 07:07 04:03 01:21 03:23 00:00 00:37 01:15 00:00 01:28 03:40 05:54
BBB 54 04:49 07:45 04:25 01:28 03:41 00:00 00:40 01:22 00:00 01:35 04:00 06:26
CCC 70 03:54 06:17 03:34 01:11 02:59 04:46 00:32 01:05 02:10 01:17 03:14 05:13
DDD 53 04:53 07:52 04:29 01:30 03:44 00:00 00:41 01:24 00:00 01:37 04:04 06:32
EEE 37 06:30 10:27 00:00 01:59 05:01 00:00 00:56 01:53 00:00 02:10 05:26 08:44
FFF 65 04:09 06:40 03:48 01:16 03:10 00:00 00:34 01:10 02:20 01:22 03:26 05:32
GGG 42 05:53 09:28 00:00 01:48 04:31 00:00 00:50 01:42 00:00 01:57 04:54 07:52
HHH 59 04:29 07:13 04:07 01:22 03:25 00:00 00:37 01:16 00:00 01:29 03:43 05:59
III 47 05:23 08:39 04:54 01:38 04:07 00:00 00:45 01:32 00:00 01:47 04:29 07:10
JJJ 44 05:40 09:07 00:00 01:44 04:21 00:00 00:48 01:38 00:00 01:53 04:43 07:33
KKK 39 06:14 10:02 00:00 01:54 04:48 00:00 00:53 01:48 00:00 02:05 05:13 08:22
LLL 50 05:07 08:14 04:41 01:33 03:55 00:00 00:43 01:27 00:00 01:42 04:15 06:51
MMM 40 06:07 09:50 00:00 01:52 04:42 00:00 00:52 01:46 00:00 02:02 05:06 08:12
NNN 42 05:53 09:28 00:00 01:48 04:31 00:00 00:50 01:42 00:00 01:57 04:54 07:52
OOO 30 07:37 12:16 00:00 02:22 00:00 00:00 01:07 02:16 00:00 02:33 06:24 10:18
PPP 56 04:40 07:31 04:18 01:26 03:34 00:00 00:39 01:20 00:00 01:33 03:53 06:15
QQQ 53 04:53 07:52 04:29 01:30 03:44 00:00 00:41 01:24 00:00 01:37 04:04 06:32
RRR 55 04:45 07:38 04:21 01:27 03:37 00:00 00:40 01:21 00:00 01:34 03:56 06:20
SSS 57 04:36 07:25 04:15 01:25 03:31 00:00 00:39 01:19 00:00 01:31 03:50 06:09
TTT 43 05:47 09:18 00:00 01:46 04:26 00:00 00:49 01:40 00:00 01:55 04:49 07:43
UUU 52 04:58 07:59 04:33 01:31 03:48 00:00 00:42 01:25 00:00 01:38 04:07 06:38
VVV 55 04:45 07:38 04:21 01:27 03:37 00:00 00:40 01:21 00:00 01:34 03:56 06:20
WWW 37 06:30 10:27 00:00 01:59 05:01 00:00 00:56 01:53 00:00 02:10 05:26 08:44
XXX 37 06:30 10:27 00:00 01:59 05:01 00:00 00:56 01:53 00:00 02:10 05:26 08:44
YYY 47 05:23 08:39 04:54 01:38 04:07 00:00 00:45 01:32 00:00 01:47 04:29 07:10
ZZZ 39 06:14 10:02 00:00 01:54 04:48 00:00 00:53 01:48 00:00 02:05 05:13 08:22
* a value of 30 has been "artificially" raised to this level
Workout Paces12 min run
distance
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Four Training Phases
� FI - Foundation/Injury Prevention
� EQ - Early Quality
� TQ - Transition Quality
� FQ - Final Quality
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Phase Duration
� Each phase lasts 6 wks
� Not practical for HS
� Daniel’s priority
numbering
Enter number of training weeks: 10
Training# Priority# Seq# Phase
1 1 1 FI
2 2 2 FI
3 3 3 FI
4 13 FI
5 21 FI
6 23 FI
7 10 4 EQ
8 11 EQ
9 12 EQ
10 18 EQ
11 19 EQ
12 20 EQ
13 7 5 TQ
14 8 6 TQ
15 9 7 TQ
16 14 TQ
17 15 TQ
18 16 TQ
19 4 8 FQ
20 5 9 FQ
21 6 10 FQ
22 17 FQ
23 22 FQ
24 24 FQ
Week Numbers
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Sketch Your Season
TIMEFQFinal Quality
TIETQTransition Quality
RITEEQEarly Quality
ELFIFoundation/
Injury Prevention
WorkoutsPhase
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Weekly Volume
25% 8% 15% 10% 20% 12% 10% 100%
Intended
Mileage SU M T W TH F SA
Actual
Mileage
20 5 2 3 2 4 2 2 20
25 6 2 4 3 5 3 3 26
30 8 2 5 3 6 4 3 31
35 9 3 5 4 7 4 4 36
40 10 3 6 4 8 5 4 40
45 11 4 7 5 9 5 5 46
50 13 4 8 5 10 6 5 51
55 14 4 8 6 11 7 6 56
60 15 5 9 6 12 7 6 60
Week Days
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Workout Types – Easy/Long
� 70% VDOT
75% MHR
� Long, steady, easy
running
Easy/Long
50
70
90
110
0 10 20 30 40 50 60 70
Time (min)
%V
DO
T
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Workout Types - Threshold
� 88% VDOT;
90% MHR
� Comfortably hard,
slower than 5k pace;
-(25-30 s)/mile
� 20 min
Threshold (=20 min)
50
70
90
110
0 5 10 15 20 25
Time (min)
% V
DO
T
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Workout Types - Interval
� 98% VDOT;
98% MHR
� Hard, not all-out
� Effort <= 5min
� Rest = Effort
Intervals (<=5 min, recovery = effort)
50
60
70
80
90
100
110
0 5 10 15 20 25 30 35
Time (min)
% V
DO
T
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Workout Types - Repeats
� >100% VDOT
� Hard, all-out with
control
� Effort <= 2 min
� Rest = Full
REPEATS (<=2 min, full recovery)
50
60
70
80
90
100
110
0 2 4 6 8 10 12 14 16 18 20
Time (min)
Perc
en
t V
DO
T
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The Daily PlanEnter Start Date 8/1/2007
Week Date Wkday 20 25 30 35 40 45 50 55
1 8/1 4 2, E 3, E 3, E 4, E 4, E 5, E 5, E 6, E
1 8/2 5 4, E 5, E 6, E 7, E 8, E 9, E 10, E 11, E
1 8/3 6 2, E 3, E 4, E 4, E 5, E 5, E 6, E 7, E
1 8/4 7 2, E 3, E 3, E 4, E 4, E 5, E 5, E 6, E
2 8/5 1 5, E 6, E 8, E 9, E 10, E 11, E 13, E 14, E
2 8/6 2 2, E 2, E 2, E 3, E 3, E 4, E 4, E 4, E
2 8/7 3 3, E 4, E 5, E 5, E 6, E 7, E 8, E 8, E
2 8/8 4 2, E 3, E 3, E 4, E 4, E 5, E 5, E 6, E
2 8/9 5 4, E 5, E 6, E 7, E 8, E 9, E 10, E 11, E
2 8/10 6 2, E 3, E 4, E 4, E 5, E 5, E 6, E 7, E
2 8/11 7 2, E 3, E 3, E 4, E 4, E 5, E 5, E 6, E
3 8/12 1 5, E 6, E 8, E 9, E 10, E 11, E 13, E 14, E
3 8/13 2 2, E 2, E 2, E 3, E 3, E 4, E 4, E 4, E
3 8/14 3 3, E 4, E 5, E 5, E 6, E 7, E 8, E 8, E
3 8/15 4 2, E 3, E 3, E 4, E 4, E 5, E 5, E 6, E
3 8/16 5 4, E 5, E 6, E 7, E 8, E 9, E 10, E 11, E
3 8/17 6 2, E 3, E 4, E 4, E 5, E 5, E 6, E 7, E
3 8/18 7 2, E 3, E 3, E 4, E 4, E 5, E 5, E 6, E
4 8/19 1 5, L+s 6, L+s 8, L+s 9, L+s 10, L+s 11, L+s 13, L+s 14, L+s
4 8/20 2 2, E 2, E 2, E 3, E 3, E 4, E 4, E 4, E
4 8/21 3 3, R1 4, R1 5, R1 5, R1 6, R1 7, R1 8, R1 8, R1
4 8/22 4 2, Ti* 3, Ti* 3, Ti* 4, Ti* 4, Ti* 5, Ti* 5, Ti* 6, Ti*
4 8/23 5 4, E 5, E 6, E 7, E 8, E 9, E 10, E 11, E
4 8/24 6 2, E 3, E 4, E 4, E 5, E 5, E 6, E 7, E
4 8/25 7 2, I1 3, I1 3, I1 4, I1 4, I1 5, I1 5, I1 6, I1
5 8/26 1 5, L+s 6, L+s 8, L+s 9, L+s 10, L+s 11, L+s 13, L+s 14, L+s
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Science vs Art
� Sell kids on your plan
� Use Daniel’s Formula as a skeleton for
training program
� Don’t fear “tweaking” the system
� Remember your philosophy