maandag, juli 29, 2002

interessant boek.
quote van een lezer:
Therefore, Daniels has easy to use tables which set intensity guidelines to prevent overtraining and injury. He shows you that if you train anywhere in between the intensities, then you're training in "no-man's land." This means that you are doing "junk-training." There are four training paces in all for high-quality running sessions: the easy/everday training pace(65-75 percent of VO2 max), the interval pace (designed to stress VO2 max or maximum oxygen uptake, performed at 98-100 percent of VO2 max), the threshold pace (designed to improve lactate threshold, about 86-88 percent of VO2max), and the Repetition Pace (designed to improve running strength and economy, at a pace greater than one's VO2 max).
For me, I ran a 5:15 mile at the beginning of the track season so my coach used this to determine my VDOT. According to the book's tables, my VDOT was 56. I trained by doing "R Pace workouts," "T Pace Workouts" and "I Pace Workouts." R Pace workouts, designed to improve running strength and economy, consisted of 200, 200, 400 meter repeats with a 1 to 4 effort to rest ratio. For a 56 VDOT, the paces would be 39 and 80. The T Pace Workout, designed to improve lactate threshold, was 6 x 1000 for me with only 1 minute rest, at 3:53 pace. The I pace workout, to stress VO2 max, is also repeat 1000s. However, we do only 4 x 1000 at a faster pace, 3:34, but get 3:34 rest as a result of the 1 to 1 effort to rest ratio.