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Indeurr
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PostPosted: Wed Apr 05, 2006 6:23 am    Post subject: Reply with quote

Paul wrote:
Aerobic can also be alactic. Alactic simply means you are hardly creating any lactate. Running at less than 60-65% max HR would accomplish this.


You are right, but you are wrong -- you are wrong: alactic pathway is like the so-called cold fusion: only the energy already in the muscle cells is used -- it lasts only between 4 to 7 seconds of the maximum speed. This is part of the reason, not the main reason, why the dashers after they achieve the maximum speed try to run by keeping on constantly alternating from the maximum to a very close to the maximum speed.
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Paul
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PostPosted: Thu Apr 06, 2006 11:42 am    Post subject: Reply with quote

Alactic has to be broken down to anaerobic or aerobic. Anaerobic alactic, itself, also has to be broken down into two components: ATP only and the Phosphate system. These two components are used up very quickly, within 8-9 secs. They are also replenished quickly, full recovery in 3-5 minutes.

Aerobic alactic does not use up stored energy within the cell. It burns fatty acids directly in the presence of oxygen to yield ATP, carbon dioxide, and water.

My discussion of this comes directly from Peter Janssen's book, Lactate Threshold Training, the first 10 pages.
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Conway
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PostPosted: Fri Apr 07, 2006 7:53 am    Post subject: Reply with quote

Dan wrote:
It isn't a matter of not getting tired, it's the stresses placed on the muscles and tendons to perform at that level of intensity repeatedly in such a short period of time. Oxygen masks will have no effect on that.

Dan


One has to also remember that these guys aren't running and then going out partying and shopping ... They are going back to physiotherapists and the like ... Taking ice baths ... Getting massages ... They are doing things to counter the stresses ... So that they can come back and perform again the next day ....
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Dan
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PostPosted: Fri Apr 07, 2006 8:01 am    Post subject: Reply with quote

True, but that's largely external stuff aimed at an internal issue. The internal treatments tend to be most effective...

Dan
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Indeurr
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PostPosted: Sat Apr 08, 2006 3:29 am    Post subject: Reply with quote

Paul wrote:
Alactic has to be broken down to anaerobic or aerobic. Anaerobic alactic, itself, also has to be broken down into two components: ATP only and the Phosphate system. These two components are used up very quickly, within 8-9 secs. They are also replenished quickly, full recovery in 3-5 minutes.

Aerobic alactic does not use up stored energy within the cell. It burns fatty acids directly in the presence of oxygen to yield ATP, carbon dioxide, and water.

My discussion of this comes directly from Peter Janssen's book, Lactate Threshold Training, the first 10 pages.


Paul -- you do know your energy systems!!!
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Indeurr
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PostPosted: Sat Apr 08, 2006 3:29 am    Post subject: Reply with quote

What would be the best practice for speed over 2 miles?
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Paul
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PostPosted: Sun Apr 09, 2006 8:47 pm    Post subject: Reply with quote

Indeurr: I read your posts in the Middle Distance Section. Make sure you prepare yourself aerobically before you tackle serious lactate tolerance running. The better you are prepared, the better you will handle those kinds of workouts.

Try this: take your best 5K and figure out your mile average. In the actual workout, warmup for 15-20 minutes, then run 2x2 miles at 60 -70 sec slower than your 5K average. Jog 2 min between sets. Work up to 3 miles x 2 sets. In a month, it would be nice to run 5-6 solid miles at this pace.

I have been trying to do this once a week. Last year I ran 10K in 42:10 and 5K in 20:24. I have been able to do as much as 7 miles at 7:50 to 7:55 on a flat bike path with half mile markers. That is a difficult workout for me. Its not as easy as it looks on paper. Also, your running economy will improve.
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