Power Running Physiology Enters the Mainstream (Read 2197 times)

Mr. Inertia- From looking at your log, especially your easy run last Sunday- You might want to cut out the 45 hour easy runs

FIRST includes VO2 Max and LT and Rich does not.

Power Running Physiology Enters the Mainstream Almost 10 years ago I first advanced the idea that endurance performance is primarily about power output and that muscle contractility is the dominant factor in endurance performance. This “power running” theory was very contradictory to the long accepted cardiovascular/anaerobic model of endurance performance. A review of the mainstream running publications available at that time revealed that only one person – Dr. Tim Noakes’ in his book Lore of Running – was even suggesting that the cardiovascular/anaerobic model might not be correct. Every other source touted VO2max, lactate threshold, and running economy (the 3 pillars of the cardiovascular/anaerobic model) as the primary determinants of endurance performance. When I first presented my physiological & training theories to the running community via the internet, they and I were generally attacked by the more vocal members. The theory that muscles, and not the cardiovascular system, determine performance was rejected by most as the ravings of a mad man (or at least one who didn’t grasp basic physiology). Undeterred by the personal attacks, I persisted in sharing the “power running” theory and, more importantly, the significantly large body of research and empirical data supporting it. In recent years an increasing number of research studies have cast doubt on the validity of the cardiovascular/anaerobic model. So much so that a growing number of writers, coaches, runners, and physiologists have begun to openly question the validity of the cardiovascular/anaerobic model and Dr. Noakes has gone from being a heretic and iconoclast in the physiology community to one of its leading members. Today, the cardiovascular/anaerobic model is no longer the end-all, be-all theory it was 20 years ago. This 100 year old theory appears to be on its last legs, soon to be replaced by some other theory (probably Noakes’ Central Governor model). What about the power running “muscles determine performance” theory? This theory has advanced from the oft-ridiculed idea of basically just one man to being presented in a mainstream running publication in 2008 as a valid, accurate theory. The new book Run Faster – from the 5K to the Marathon by Brad Hudson and Matt Fitzgerald presents as fact many of the physiological tenets of the Power Running theory. It’s a bold new world out there. Let’s have a look at it in more detail.

Mr Intertia, I base training around 6 key workouts spread across 2 weeks. It is where I recommend you start. Sprint/interval workout: 200 - 1200 meter sprints/intervals, moderate to hard intensity 2k workout: 1 - 2 miles, (1 mile repeats or 2 mile continuous run), moderate to hard intensity 5k workout: 3-4 miles, moderate pace 10k workout: 5-7 miles, easy to moderate pace 1/2 marathon workout: 10-13 miles, easy pace Marathon workout: 14-22 miles, easy pace Week 1: Monday - sprint/interval workout Wednesday - 5k workout Friday - Marathon workout Week 2: Monday - 2k workout Wednesday - 10k workout Friday - 1/2 marathon workout I recommend strength training one day each week and cross training 2 days per week, for a total of 6 workouts per week. If you insist on running more than 3 days per week, then run easy 2 days per week instead of cross training (though if you are following my plan, cross training is what I recommend).

It's only "hypocrisy" to someone who is ignorant of the generally accepted meaning of easy runs. I generally don't recommend easy runs. I do recommend some easy paced key workouts.