Advanced Topics in the Mile

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1 Advanced Topics in the Mile Florida Track and Field Clinic 2015

Four Stillwater alumni have broken 4:00 in the mile since 2003.

2 Scott Christensen Stillwater, Minnesota, head coach for 33 years National High School Champions (The Harrier). Four Stillwater alumni have broken 4:00 in the mile since Fourteen year USATF Level 2 Lead Instructor in Endurance. Past 5 years with USTFCCCA. USA World Cross Country Team Leader 2003 and /8/2016 2

3 The 1500 meter event is the supreme test of effort and fitness. Sebastian Coe 3:29.71 Great Britain

4 Outline of Florida Mile Presentation Introduction The Science Behind the Mile Stillwater Case Studies 1600 Workout Application Conclusion

5 Stillwater Alumni Sub 4:00 Milers

6 Stillwater World Record and American Age Group Record Holders

7 Profiling the Mile Through Models Event Allometric Predictor % Accuracy of Model 5,000 meters VO 2 max 94.3% 1500 meters VO 2 max /ECON VO 2 max ECON 95.5% 91.1% 88.94% 800 meters VO 2 max /ECON 94.1%

8 ANCOVA Analysis of Data in the 1500 Meters vvo 2 max and ECON are covariate predictors (p< for both) Various anaerobic factors, body mass, and LT speed failed to be variate predictors (p>0.05)

9 1500 Meter Study: 15 Male and 15 Female UK National Runners (age 22 yo) Allometric Running Speed Model for the 1500 Meters (Ingham et. al 2008) 9 Performance Speed (m/s-1) Female 1500 Male 1500 vvo2 max/econ

10 What is VO 2 max?

11 What is Running Economy? RE is the most difficult of the areas of development 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 VO 2 max does

12 Anerobic Contribution The Mile Profile Meters Anaerobic % Lactate Value Blood Lactate

13 Winning Men s and Women s 1500 Meter Race Distribution 2012 US Olympic Trials (Hirt and Henson 2013) 1500 Speed vs. Distance Speed (m/s) Distance (m) Women Men

14 Last Lap Lactate Tolerance (Mean time 400 for last 7 WC) Males Females

15 Lactate Tolerance Specific training adds additional buffering agents to the blood and fluid around cells Altitude Effect limits stores of buffering agents like sodium bicarbonate Hemoglobin is a buffering agent Leads to a High Lactate Response (HLR)

16 Preparation Considerations for the Training Periods of the Elite Miler Determining goals, objectives, and physiological parameters. vvo 2 max pace [date] vat pace [date] vlt pace [date] v400 pace [max] Type 1 or Type 2?

17 Challenges Facing the 1500 Meter Coach Type 1 Athlete: How to improve the VO 2 max /ECON ratio without losing lactate tolerance? Type 2 Athlete: How to increase lactate tolerance without lowering the VO 2 max /ECON ratio?

18 Type 1: 1500 Meter Runner Profile 800 PR 1500 PR Kiprop 1: :27.17 Wheating 1: :30.90 J Watson 1: :57.49 Blankenship 1: :52.10

19 Type 2: 1500 Meter Runner Profile 1500 PR 3000 PR Walker 3: :36.49 Lagat 3: :29.00 L Watson 3: :33.00 Krahn 3: :25.00

20 Percentage of VO 2 maxas a Function of Race Velocity Event % of vvo 2 max 800 Meters (Type 1) 136% 800 Meters (Type 2) 120% 1500 Meters (Type 1) 114% 1500 Meters (Type 2) 110% Meters % 5000 Meters 97%

21 Produced Blood Lactate Levels are Distance Race Specific % Lactate Anaerobic mmol/l Lactate Rest 0.5% mmol/l 30 meters 19% 2-5 mmol/l 100 meters 70% mmol/l 200 meters 80% 18 mmol/l 400 meters 53% 24 mmol/l 800 meters 44% 21 mmol/l 1600 meters 19% 15 mmol/l 3200 meters 13% 12 mmol/l

22 Lactate Training Paradox Single session mitochondrial damage from varying lactate Lactate present mmol/l % damage of mitochondrial numbers Yes, successful distance racing requires a High Lactate Response (HLR) But, successful distance racing requires a well developed aerobic energy system too. 7 mmol/l 3% 8-15 mmol/l mmol/l 5% 8%

23 Tear and Repair Before 5 x 500 After 5 x 500

24 Case Study Evidence

25 Stillwater VO 2 max Development Case Study V K 9 V K 10 VO K 11 VO K 12 5K PR Ben B 5:12 16:55 4:59 16:22 4:56 16:01 4:44 15:38 13:46 16:42 16:00 15:52 15:20 Luke W 5:03 16:26 4:49 15:34 4:48 15:29 4:46 15:20 13:35 16:16 15:35 15:28 15:21 Sean G 5:16 16:54 4:50 16:18 4:48 15:54 4:47 15:25 13:21 16:55 15:40 15:28 15:25 Jake W 5:11 16:53 4:51 16:12 4:50 15:39 4:44 15:20 13:49 16:42 15:49 15:40 15:20 Andy T 5:05 16:37 4:59 16:08 4:49 15:33 4:42 15:11 13:59 16:21 16:00 15:35 15:11

26 Stillwater VO 2 max /ECON and Lactate Tolerance Longitudinal Study Krahn 51 8:58 23:10 21:48 Hall :44 9:09 23:48 22:21 Blankenship :58 9:08 23:58 22:34 J Watson :36 9:10 23:23 22:16 L Watson :33 9:08 23:33 22:08 Graham :08 9:11 24:25 22:11

27 Stillwater VO 2 max /ECON and Lactate Tolerance Summary Four-year progression of change 400 Lactate Tolerance 3200 Aerobic Power 7200 Economy Hall -12% -5.9% -6.2% Blankenship -18% -8.3% -5.8% J Watson -17% -4.5% -4.7% L Watson -17% -4.3% -6.1% Graham -16% -8.7% -9.1%

28 Stillwater VO 2 max /ECON Ratio Results VO2 RE 9 Krahn Hall Blankenship J Watson L Watson Graham Ratio VO2 RE Ratio 12 Progression /.409 = /.404 = /.411 = /.412 = /.413 = 1.005

29 Stillwater VO 2 max /ECON Study Discussion (Hall 0.998, J Watson 1.000) With these two athletes their aerobic power development matched their running economy development (for these specific markers) over four years of training. (Blankenship 1.027, Graham 1.005) Over four years of training the running economy component remained under-developed in both. (L Watson 0.984) Over four years of training his running economy developed further than his aerobic power did.

30 Eli Krahn Lactate at vvo 2 max 5 x 1600 at 4:30, 4:30 rest (8:58 DP) Pre-Lactate (mmol/l) Post-Lactate (mmol/l) Velocity (m/s) 1600 # # # # #

31 Eli Krahn at Special Endurance 2 8 x 400 at 58 seconds. 3 min recovery. Lactate in mmol/l Pre-Lactate Post-Lactate Time 400 # # # # # # # #

32 Eli Krahn s 400 Meter Repeat Day Lactate (mmol/l) Tested Lactate Values Time (minutes)

33 Workout Application

34 Goals and Objectives 800 Meters 1600 Meters 3200/vVO Meters December 2: : : :37.00 January 2: : : :31.00 February 2: : : :24.00 March 2: : : :11.50 April 1: : : :51.35 May 1: : : :37.50 State Meet 1: : : :26.32 Junior Nats 1: : : :23.30

35 Physiological Parameters Min. 120% VO2 114% VO2 105% VO2 100% VO2 LT 85% VO2 Dec : : :44.00 Jan : : :42.20 Feb : : :40.23 March : : :36.30 April : : :28.30 May : : :23.89 State : : :18.32 Junior Nat : : :15.10

36 Cornerstone 1500 Meter Workout Examples for Both 1500 Types 1. 4 * 1 VO2 max pace, R=W 1. V02 max (Type 2) * VO2 max 2. V02 max (Type 1) pace, R=W 3. Special Endurance 2 (Type 2) 3. 8 * 90 sec runs with 3 min rest 4. Special Endurance 2 (Type 1) 4. 6 * 400 with 3 min rest 5. Speed Endurance (Both types) 5. 6 * 150 with 4 min rest 6. Lactic Threshold (Type 1) * 400 with 45 sec rest7. Lactic Threshold (Type 2) meter tempo 8. Speed (Both types) * flying 30 meters 9. 5 * 300 with 9 min rest 9. Special Endurance 1 (Type 1) * 200 with 8 min rest 10.Special Endurance 1 (Type 2)

37 Conclusion The 1600 meters is a classic middle distance race in racing and training schemes. Scientists have identified the most important aspects of the mile. Race the 1600 meters creatively. Aerobic power development and running economy are crucial. Developing speed for the critical zone is vital. Use a variety of anaerobic work.

38 For More Endurance Information Reference Textbook: The Complete Guide to Track and Field Conditioning for Endurance Events. CD/Streaming Packages: XC Theory and Application XC Complete Workout Program Mid-distance Theory and Application By Scott Christensen

Lactate Tolerance, Aerobic Power, or Running Economy? Which Factor Really Decides the Mile? USTFCCCA Annual Meeting Orlando 2013

Lactate Tolerance, Aerobic Power, or Running Economy? Which Factor Really Decides the Mile? USTFCCCA Annual Meeting Orlando 2013 Scott Christensen Stillwater, Minnesota, head coach for 30 years. 1997 National