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Decoding the 800 Meters

Decoding the 800 Meters. Colorado Track and Field Clinic 2019. “ The 800 meter event is a tremendous test of will and determination. ” Seb Coe 1:41.73. Outline of Colorado 800 Meter Presentation. Scientific Theory Case Study Evidence Training Design Application Questions.

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Decoding the 800 Meters

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  1. Decoding the 800 Meters Colorado Track and Field Clinic 2019

  2. “The 800 meter event is a tremendous test of will and determination.” Seb Coe 1:41.73

  3. Outline of Colorado 800 Meter Presentation • Scientific Theory • Case Study Evidence • Training Design Application • Questions

  4. Current Scientific Theory on Lactate Tolerance and Running Economy

  5. Successful racing in the combined zone relies on delivering oxygen and……..

  6. The toleration of disassociated Lactic Acid (C3H5O3- + H+)

  7. Combined Zone Energy ContributionsAstrand 2003, Noakes 2004, Chapman 2004

  8. The Four Physiological Players in Distance Running are Race Dependent Lactate Tolerance VO2max Lactate Threshold Running Economy

  9. Energy Continuum Hypothesis

  10. Lactate Tolerance • Specific training adds additional buffering agents to the blood and fluid around cells (sodium bicarbonate) • Higher lactate tolerance the faster the VO2max pace. • Hemoglobin is a buffering agent • Leads to a High Lactate Response (HLR)

  11. Running Economy • RE is the most difficult of the four players to train • Not just poor running form • Mostly capillaries and mitochondria • Research shows runners >70 mpw are more economical • Improves with body mass loss • Improvement in RE Does not plateau out at 75 mpw like VO2max does

  12. Lactate Tolerance v. Running Economy

  13. Case Studies in Lactate Tolerance and Running Economy

  14. Running Economy and Increased Racing Distance (mean last 9 WR)

  15. Last Lap Lactate Tolerance(Mean time 400 for last 7 WC)

  16. Decisions Facing the 800 Meter Coach • Type 1 Athlete: How to increase economy without losing lactate tolerance? • Type 2 Athlete: How to increase lactate tolerance without losing economy?

  17. Type 1: 800 Meter Runner Profile

  18. Type 2: 800 Meter Runner Profile

  19. 800 Meter Race Distribution

  20. Winning Men’s and Women’s Actual 800 Meter Race Distribution2012 US Olympic Trials(Hirt and Henson 2013)

  21. Training Design Applications for Lactate Tolerance and Running Economy

  22. Preparation Considerations for the Training Periods of the 800 Meters • Determining goals, objectives, and physiological parameters. • vVO2maxpace [date] • vAT pace [date] • vLT pace [date] • v400 pace [max] • Psychological needs of the athlete are prioritized.

  23. VO2max Tests to Determine Pace Vigil protocol: 1 mile to exhaustion divided by .91 (Recommended for Type 1) Buchfuhr protocol: 10 min to exhaustion. (d) Astrand protocol: 2 miles at exhaustive pace. (t) (Recommended for Type 2) Taylor protocol: 65% of date pace exhaustive 400 meters. (p)

  24. Fractional Use of VO2max Event% of VO2max 800 Meters (Type 1) 136% 800 Meters (Type 2) 120% 1500-1600 Meters 112-114% 3000-3200 Meters 102-100% 5000 Meters 97% Lactate Threshold 85% Aerobic Threshold 70%

  25. Max Speed Index to Develop Lactate Tolerance and Economy • Max Speed (m/s) 100% • Speed Endurance 97% LTOL • Special Endurance 1 95% LTOL • Special Endurance 2 92% LTOL • Intensive Tempo 85% ECON • Extensive Tempo 75% ECON

  26. Training Modalities for Middle Distance Runners • The Long Run IMPORTANT (Economy) • Tempo Run IMPORTANT (Economy) • Base Run IMPORTANT (Economy) • VO2 max Run CRITICAL (Lactate Tolerance) • Interval Run CRITICAL (Lactate Tolerance) • Repetition Run CRITICAL (Lactate Tolerance) • Strength Run CRITICAL (Lactate Tolerance)

  27. The Multi-Paced Training Scheme • Based on a 12 day microcycle. • The long run, tempo run, strength run, recovery run, and races are included within the 12 days. • The 12 day cycle also includes one day each of five distinctively varied paces that predominantly deliver ATP through the anaerobic energy system.

  28. The 5 Paces of the Multi-Paced Training Scheme for the 800 • VO2max Run (800-3200 meters) • Special Endurance 2 (300-600 meters) • Special Endurance 1(150-300 meters) • Speed Endurance (60-150 meters) • Speed (30-60 meters) Frank Horwill, Peter Coe, and Sebastian Coe

  29. Day 1: VO2max Day 2: Hills Day 3: Long Run Day 4: Special 1 Day 5: Recovery Run Day 6: Race Day 7: Special 2 Day 8: Tempo Run Day 9: Recovery Run Day 10: Speed Endur. Day 11: Recovery Run Day 12: Speed 12 Day Multi-Paced Microcycle

  30. Cornerstone Lactate Tolerance Workout Examples 4 * 1 mi @ VO2max pace 6 * 1000 @ VO2max pace 8 * 90 sec runs on grass 8 * 400 with3 min rest 6 * 150 with 4 min rest 8 * 400 with 45 sec rest 15 * flying 30 meters 4 * 500 with 15 min rest 8 * 200 with 8 min rest 2 * 3 * 300 with 3 min rest V02max V02max Special Endurance 2 Special Endurance 2 Speed Endurance Special Endurance 2 Speed Special Endurance 2 Special Endurance 1 Special Endurance 1

  31. VO2 max Workout Each bout of work is 1000 meters @ Vigil protocol VO2max pace. Total volume is 3200-7000 meters. Done as an interval style workout. Pace is date specific. Rest equal to work.

  32. Speed Endurance Workout With a measuring wheel and can of spray paint, mark a dot on the track exactly 150 meters from the finish line. 2 mile very active warm-up. Extent of work is 6 * 150 meters on the track at max effort. Use a starting device. Rest is 4 minutes. Time goal is their PRESENT DAY 400 meter time multiplied by .35. 3 mile easy run.

  33. Special Endurance 1 Workout 2 mile active warm-up. Several very active strides. Extent of work is 8 * 200 at near max effort on the track. Rest is extensive at 6 minutes between repeats. Time goal is PRESENT DAY 400 meter pace multiplied by 0.48. 2 mile jog.

  34. Special Endurance 2 Workout Capacity work done as repetition running. 2 mile active warm-up. Several active strides. Extent of work is 4 * 500 at max effort. Rest is near complete at 8 minutes. Time goal is PRESENT DAY 800 pace multiplied by 0.61. 1 mile jog.

  35. Intensive Tempo Workout Tempo work done as an interval session. 2 mile active warm-up. Several active strides. Extent of work is 12 * 200 at sub-max effort. Rest is incomplete at 60 seconds. Time goal is PRESENT DAY MAX 400/.85/2 1 mile jog.

  36. Extensive Tempo Workout Tempo work done as an interval session. 2 mile active warm-up. Several active strides. Extent of work is 8 * 400 at sub-max effort. Rest is incomplete at 60 seconds. Time goal is PRESENT DAY MAX 400/.75. 1 mile jog.

  37. Thank You

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