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Intermediate Runner's Curriculum |
Great Strides 2007 Shelly Florence-Glover | |
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Week 1
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Week 6: Tempo RunsCompetitive Runner's Handbook
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Your running body is powered by two energy systems, one that predominately uses oxygen and one that does not. The aerobic system produces energy with oxygen, the anaerobic system without it. The intensity of your runs determines which energy system is used the most. Aerobic generally allows you to run a long way at a slow pace. At faster paces the body cannot create energy fast enough using just oxygen and starts a shift to anaerobic energy systems, which can only be sustained for a short time. The transition point - actually a range - switching predominance of one system to the other is known as the Threshold, also the lactate threshold, but more accurately the Fatigue or Ventilatory Threshold. When runs are practiced at this level or just under it, the body adapts to handle the pace better and consequently the point where you can run harder and still produce enough energy using oxygen rises. Where is the Threshold?Breathing rate, ventilation, increases during exercise in proportion to the intensity of your running ...up to a certain point.
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At this point or threshold, about 55-50% vo2 max of 86% of max heart rate; here enough oxygen cannot get to the muscles to maintain this intensity. To compensate, energy is produced without oxygen increasing lactic acid production and accumulation. Lactic acid combines with sodium bicarbonate (a buffer) forming sodium lactate, water and carbon dioxide. The increase in carbon dioxide stimulates faster breathing. This disproportionately faster breathing signals the "ventilatory threshold" and the perfect pace for your tempo run. In your tempo run train close to your threshold without exceeding it. As a results you'll raise it, enabling you to faster and further before fatigue sets in. Hold a tough pace is crucial to your race performance. Running Coach Shelly Glover has a master's degree in exercise physiology from Columbia University. She co-authored The Runner's Handbook and The Competitive Runner’s Handbook is a veteran road runner and marathoner. She also coaches The Greater New York Racing Team is available for private coaching. Coaching Services
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