Decoding the 800 Meters Colorado Track and Field

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

Current Scientific Theory on Lactate Tolerance and Running Economy

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

The toleration of disassociated Lactic Acid (C 3 H 5 O 3 - + H+)

Combined Zone Energy Contributions Astrand 2003, Noakes 2004, Chapman 2004 Event Duration Aerobic KCAL Anaerobic used Glycolytic KCAL used Anaerobic Alactic KCAL Total used KCAL used 800 Meters 2 minutes 50 % 45 44 % 40 6% 5 90 1600 Meters 4 minutes 70 % 100 28 % 42 2% 3 145 3200 Meters 10 minutes 87 % 249 13 % 36 <1 % 1 286 5000 Meters 15 minutes 92 % 372 8% 32 <1 % 1 405 10, 000 Meters 30 minutes 95 % 700 5% 30 <1 % 1 730

The Four Physiological Players in Distance Running are Race Dependent • Lactate Tolerance • VO 2 max • Lactate Threshold • Running Economy

Energy Continuum Hypothesis 200 meters Anaerobic capacity 400 meters Anaerobic efficiency Lactate Capacity 800 meters Anaerobic efficiency Lactate Tolerance Aerobic capacity 1500 meters Aerobic capacity Lactate Tolerance 5000 meters Aerobic capacity Aerobic Power and Economy 10000 meters Aerobic efficiency Lactate Threshold and Economy

Lactate Tolerance • Specific training adds additional buffering agents to the blood and fluid around cells (sodium bicarbonate) • Higher lactate tolerance the faster the VO 2 max pace. • Hemoglobin is a buffering agent • Leads to a High Lactate Response (HLR)

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 VO 2 max does

Lactate Tolerance v. Running Economy

Case Studies in Lactate Tolerance and Running Economy

Running Economy and Increased Racing Distance (mean last 9 WR) WR 800 Pace Fall-Off from WR 400 WR 1500 Pace Fall-Off from WR 800 Males -15. 1% -7. 9% Females -16. 5% -7. 4%

Last Lap Lactate Tolerance (Mean time 400 for last 7 WC) 800 1500 5000 10000 51. 99 52. 77 53. 02 53. 85 Females 58. 99 60. 26 60. 31 61. 27 Males

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?

Type 1: 800 Meter Runner Profile 400 PR 800 PR 1500 PR 3000 PR 45. 50 1: 40. 91 3: 44 8: 08 Juantorena 44. 26 1: 43. 44 3: 45 8: 03 Mitchell 48. 38 1: 51. 13 4: 05 9: 01 Brown 48. 53 1: 52. 67 3: 59 8: 58 Rudisha

Type 2: 800 Meter Runner Profile 400 PR 800 PR 1500 PR 3000 PR Coe 46. 87 1: 41. 73 3: 29. 71 7: 33 Cruz 46. 89 1: 41. 77 3: 36. 40 7: 44 Boldt 50. 40 1: 52. 45 3: 57. 47 8: 43 Watson 50. 61 1: 53. 35 3: 56. 33 8: 29

800 Meter Race Distribution Lap 1 velocity as Lap 2 velocity as a percentage of 400 DP Type 1 Athlete Greater Lactate Tolerance 93% 89% Type 2 Athlete 91% Greater Economy 92%

Winning Men’s and Women’s Actual 800 Meter Race Distribution 2012 US Olympic Trials (Hirt and Henson 2013)

Training Design Applications for Lactate Tolerance and Running Economy

Preparation Considerations for the Training Periods of the 800 Meters • Determining goals, objectives, and physiological parameters. • v. VO 2 max pace [date] • v. AT pace [date] • v. LT pace [date] • v 400 pace [max] • Psychological needs of the athlete are prioritized.

VO 2 max 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)

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

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

Training Modalities for Middle Distance Runners • The Long Run IMPORTANT (Economy) • Tempo Run IMPORTANT (Economy) • Base Run IMPORTANT (Economy) • • VO 2 max Run CRITICAL (Lactate Tolerance) Interval Run CRITICAL (Lactate Tolerance) Repetition Run CRITICAL (Lactate Tolerance) Strength Run CRITICAL (Lactate Tolerance)

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.

The 5 Paces of the Multi-Paced Training Scheme for the 800 • VO 2 max 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

12 Day Multi-Paced Microcycle • • • Day 1: VO 2 max 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

Cornerstone Lactate Tolerance Workout Examples • • • 4 * 1 mi @ VO 2 max pace 6 * 1000 @ VO 2 max pace 8 * 90 sec runs on grass 8 * 400 with 3 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 * 300 with 3 min rest • • • V 02 max Special Endurance 2 Speed Endurance Special Endurance 2 Speed Special Endurance 2 Special Endurance 1

VO 2 max Workout • Each bout of work is 1000 meters @ Vigil protocol VO 2 max pace. • Total volume is 32007000 meters. • Done as an interval style workout. • Pace is date specific. • Rest equal to work.

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.

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.

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.

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.

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.

Thank You