Blinding light ~TJ74

In the past I have done so much work on the theory of the different energy systems and now I have a blinding example to make it seem much more relevant to the the real work runner – not the gym goer doing a bit of a run off the treadmill.

01 - 2013-09-13_102703

Please don’t listen to a word of the “fat old bird” stuff in the previous post
– and given that there are readers from 18 different countries
many people won’t really understand the
cultural nuance’s in the phrase – anyway back to the science.

When you run significantly faster than your sustainable “aerobic” speed (with oxygen) your body has a really cool way of operating without oxygen.

So for a very short time you are invincible and super quick but there is a terrible backlash in terms of the waste products and the recovery time.

This “turbo energy store” is designed for the flight or fight reaction – to get you out of trouble – to stop you from being eaten by a sabre toothed tiger.  (A logic driven observation was that ) you just need to avoid being the slowest in the herd or group, being the front runner is of no benefit and the tiger can only catch and eat one item or prey at a time!

Anyway the reason for saying all this (and its a guess) – I will wait for comments from the more medically trained readers – a person’s  anaerobic capability will not be greatly inhibited by restricted lung efficiency BUT recovery will be slower and less efficient. So though sprinting feels great the boomerang effect of the recovery means that “going anaerobic” during a timed event needs to be avoided at all costs, unless the finish line is comfortably within range, because the time and effort involved in resetting the anaerobic “turbo charge capability” far exceeds the benefits of the very short boost to your performance. Being doubled up gasping for breath is not a good look until you have reached the finish line.

In sports science terms there are actully 2 anerobic systems BUT one is OK (in trained altletes) for 100m the other for 400m.

Geek warning – unless you have an interest in this  or like to know all the details don’t click on the wikipedia link with getting a headache tablet ready and being prepared to ask how did I get the this page and the next  and the next. 

  • ATP-CP system (Phosphogen system) -The ATP-CP system neither uses oxygen nor produces lactic acid if oxygen is unavailable and is thus said to be alactic anaerobic. This is the primary system behind very short, powerful movements like a golf swing, a 100 m sprint or powerlifting.
  • Anaerobic system – Predominates in supplying energy for exercises lasting less than 2 minutes.

This assumes that the sabre toothed tiger problem reported in some of the more rural parkrun sites has been contained BUT for an overtaking manoeuvre or a  crowded start a little burst of speed can be useful but be aware of what will happen if you use up all of this “booster pack” and create a big surplus of lactate or deficit of oxygen. The concentration of blood lactate will not increase until the rate of lactate production exceeds the rate of lactate removal.

So finally the analysis the new PB of 0.85 miles “ralking” @ an average pace 16:13 = parkrun in 50:25
So for the first time we have some new definitive rules – I would call them guidelines but the chimps seem to prefer rules! Half a mile 0.5 miles is the minimum “ralking distance for endurance”
And or 8 minutes in the minimum “ralking” duration again for endurance.
An achievable target goal is 16:00 mins per mile ( how do we know – because on wet ground – still with the end of a cold we have recorded the figures below!)

Pace and heart rate "Ralking"

Pace and heart rate “Ralking”
Distance 0.5 miles (Duration 8:11)

Pace and heart rate "Ralking"

Pace and heart rate “Ralking”
Duration 8:11 (Distance 0.5 miles)

HR Max ~TJ72

So we know that 90 minutes running and walking is possible.
We know that 5 miles can be covered walking and running.
An average of  147 was sustained for 55:36
An average of  142 was sustained for 58:46
We know that creating a good range of heart rate is possible.

We know the max heart rate is 176 recorded (in Digifit)
Verified as 175.9 (in SportsTracks)

We know that in the Digifit recovery test (2 mins at rest)

a drop of 42 bpm in 1 minute is possible
a drop of a total of  57 bpm in 2 minutes is possible

— — —

4 - 1 2013-09-12_114138

4 sum - 2013-09-12_114119

4 - 3 2013-09-12_114203So this is the current all time heart rate max 176
— — —

HR Max

171 - 2013-09-11_115540

171 - 2013-09-11_105901

— —

169 - 2013-09-11_115745

28 FastStoneEditor

169 max - 2013-09-11_105713

— — —

11- 1 2013-09-12_092552

11 - 2 - 2013-09-12_092612

11 - 3 2013-09-12_092642

— — —

rec 4 - 2013-09-12_114053

rec 1 2013-09-12_110357

rec 2 2013-09-12_110754

rec 3 - 2013-09-12_110953

— — —

175.9 - 2013-09-12_123217

Z 2013-09-12_122915

Zone breakdown in a different package

— — —

Z 2 2013-09-12_122718

Zone 1 – Initial rise in heart rate

Z2 - 1 2013-09-12_122746

Zone 2 120 – 140

Z3 2013-09-12_122558

Zone 3

Z 4 2013-09-12_122631

Max rate 160 and above

— — —

CSV 2013-09-12_132340

— — —4 compared 2013-09-12_132519

— — —

Ver 2 2013-09-12_124606

Ver - 2013-09-12_124539

v 3 2013-09-12_124905

Two sessions compared ~TJ66

Image

2 similar sessions compared
Lots of geeky stats 0.6 miles before recovery

UPDATE
The 2 “afterwork” sessions are compared.
For “maximum” efficient use of time the first component will be endurance.
So for the time being the goal is to run 5k and enjoy it!

This is the most important component on the exercise session.

So we can see in the green graph above the heart rate increases gradually until the distance of 0.6 miles has been completed.

That day it was an approximately rectangular course – the nearer the course is to a rectangle and without being too extreme and slowing should have square corners – round them all off equally. Then if the maximum distance equates to 2.5 laps next time try for 3. In addition after several minutes rest if required the same distance should be attempted.

In the second session the overload (which = adaptation) will take place. The first session has value in terms of calories expended and being therapeutic etc but its real purpose is to allow the second work interval session to be carried out.

Hence the second session may feel harder and need more focus. For a bit of fun the fast running – preferably up a hill can be done.  The aim of this is max heart rate as quickly as possible – very few repeats are fine – even one peak to exceed the max during the endurance session is fine – several are better. This HIIT creates the afterburn where calories are burnt for many hours.

This component is needed as eventually running a steady 5k gently will not raise the heart rate enough!

All feel free to comment! – If you are not training with a heart rate monitor consider the benefits and efficiency with your work out time.

HIIT Sessions (on going post) ~TJ55

HIIT-02 Session 1

HIIT - 01 - 2013-08-16_161623

HRM - 2013-08-14_073843

Ave Heart Rate BPM
Pace Low High   Range
 7.1 kph 85 126 41
7.4 kph 95 128 33
7.4 kph 101 135 34
7.1 kph 100 132 32
 7.4 kph 107 142 35
 6.9 kph 107 125 18
 7.2 kph 104 140 36

Full geek stats here

..

HIIT-02 Session 2

HIIT-03 - 2013-08-16_100134

HIIT-02 - peaks

Seven peaks with max heart rates

Ave Heart Rate BPM
Pace Low High   Range
 7.8 kph 87 142 55
7.5 kph 108 143 35
 7.1 kph 114 150 36
 7.1 kph 103 143 40
8.0 kph 107 144 37
 7.2 kph 111 146 35
 7.0 kph 115 144 29

Full geek stats here

 ..

c25k 1 min run – 2 mins walk – Table of Stats ~TJ49

1 min run – 2 mins walk – 7 x 1 min repeats

Description Split Distance
miles
Elapsed
Time
Session
Duration
Pace Ave
BPM
WarmUp
CoolDown Pace
Walking
Pace
Running
Pace
Warm Up 1 0.28 05:04.0 05:04.0 18:11 85 18:11
Running 01 2 0.08 06:07.0 01:03.0 13:39 90 13:39
Walking 01 3 0.10 08:00.0 01:53.0 19:42 94 19:42
Running 02 4 0.07 08:58.0 00:58.0 13:01 96 13:01
Walking 02 5 0.11 11:00.0 02:02.0 17:43 98 17:43
Running 03 6 0.08 11:59.0 00:59.0 13:03 100 13:03
Walking 03 7 0.11 14:02.0 02:03.0 18:16 102 18:16
Running 04 8 0.07 14:59.0 00:57.0 13:39 103 13:39
Walking 04 9 0.11 17:04.0 02:05.0 19:18 105 19:18
Running 05 10 0.07 18:01.0 00:57.0 13:02 106 13:02
Walking 05 11 0.10 20:00.0 01:59.0 19:23 108 19:23
Running 06 12 0.06 20:48.0 00:48.0 13:54 109 13:54
Walking 06 13 0.11 23:01.0 02:13.0 19:59 109 19:59
Running 07 14 0.07 24:00.0 00:59.0 13:30 109 13:30
Cool Down 15 0.27 29:03.0 00:05.0 18:35 110 18:35
  Max heart rate:  142
Average Paces:  18:23 19:03 13:24