VO2 Max and Performance (originally in Runner's World)

The best runners have two key characteristics: a high VO2max (i.e. a high capacity to consume oxygen during running) and great energy economy (i.e. the ability to minimize energy use during running).

One of the best predictors of running performance is a variable that puts VO2max and economy together: namely, velocity at VO2max -- or vVO2max -- which is the slowest sustained running pace at which a runner reaches maximum oxygen consumption (or 100% VO2max) in a standard "graded exercise test" performed on a treadmill. For example, suppose that during testing it is discovered that your VO2max is 55 liters per minute per kg of bodyweight. If this rate of oxygen consumption is first achieved at a running velocity of 10 mph and shows no increase at higher running speeds, then your vVO2max is 10 mph.

An improvement in either your VO2max or your running economy will increase your vVO2max (as well as the duration you can sustain this pace), and this, in turn, will improve your running performance in races more than any other factor. So what's the best way to increase your vVO2max? Actually, the best way is simply to run a lot. But supposing you're already doing this, there is one specific type of workout that boosts vVO2max better than any other, and chances are you're not doing it and you've never even heard of it.

The name of the workout is Billat's 30-30, after its creator, Veronique Billat, an exercise physiologist at the University of Ille in France. Several years ago Billat set a goal of trying to create workout formats that would allow runners to spend the greatest total amount of time at VO2max and would therefore presumably produce the most powerful boosting effect on VO2max and economy.

Billat deduced that runners seeking to maximize workout time spent at VO2max should run at vVO2max and no faster because they would fatigue more quickly at faster speeds. (Remember, vVO2max represents the slowest running pace at which VO2max is reached.) Her next move was a stroke of genius. Billat knew that a runner's rate of oxygen consumption remains at or near 100% VO2max for as long as 15-20 seconds after he or she stops running at vVO2max, or slows down from this pace. Billat realized that a well-designed workout could exploit this lag phenomenon to allow runners to further increase time spent at VO2max.

The best way to do this would be to alternate short intervals run at vVO2max with short "floats" (jogging recoveries) at perhaps half of vVO2max. Keeping the hard intervals short would delay fatigue by preventing acid buildup in the muscles from getting out of hand. Keeping the floats short would prevent oxygen consumption from falling very far before hard work resumed.

The workout format she settled on was highly unorthodox, consisting of 30-second bursts at vVO2max separated by 30-second floats and repeated to failure (that is, until vVO2max can no longer be sustained for 30 seconds). In testing this format Billat found that some runners were able to amass more than 18 total minutes at VO2max, almost one third of it occurring during their jogging recoveries! A group of moderately fit runners increased their VO2max by 10% (that's huge) in just 8-10 weeks when they added twice weekly 30-30 sessions to their training.

The only question is, how do you determine your vVO2max? The only sure way is to perform a graded exercise test in a laboratory environment. But you can get a close approximation simply by running a six-minute time trial on a track. Divide the total distance you run in six minutes by 12 to get the distance covered per 30 seconds. Suppose you run 1,720 meters in your six-minute time trial. 1/12 of this distance is 143 meters. This is roughly how far you should run your hard 30-second intervals in your 30-30 workouts. Here are some other guidelines:

Warm up with 10 minutes of easy jogging
Set the countdown timer on your watch for 30 seconds and reset it immediately at the beginning and end of each interval
Run 30 seconds at your vVO2max (control your pace by trying to cover exactly 1/12 of the distance you covered in your six-minute time trial)
Jog 30 seconds at roughly half vVO2max
Repeat this process until you can no longer cover the designated distance at vVO2max (16-24 intervals are the norm)
Cool down with 10 minutes of easy jogging
Do this workout once a week for four to six weeks beginning right after you've completed your winter/spring base building. (Expect to see the number of intervals you're able to complete gradually increase from session to session; expect to see your pace increase gradually as well)
After four to six weeks, switch to a 60-60 format for four to six weeks
After another four to six weeks, switch to a format of five, three-minute intervals at vVO2max with three-minute jogging recoveries for four to six weeks

Sources
http://www.active.com/page18887.aspx

The Florida 15k Challenge

I know most of us are already doing Gasparilla, so add two more premier Florida 15K events to your list for this year. I'll be doing all three in case anyone wants to possibly hitch a ride to Jacksonville or Orlando.

Are you up for the challenge?

Miracle Miles invites you to take part in a new race series in 2010.
The Florida 15k Challenge is a unique opportunity for athletes to participate in a tri-city, 15k competition across the State of Florida. Runners who compete in each race - Gasparilla Distance Classic, Gate River Run and Miracle Miles - will receive a commemorative medal in honor of their achievement*.

Publix Super Markets Gasparilla Distance Classic – Tampa
February 27, 2010
www.tampabayrun.com

Gate River Run – Jacksonville
March 13, 2010
www.gate-riverrun.com

Miracle Miles Presented by Chick-fil-A – Orlando
September 25, 2010
www.winniepalmerhospital.com/miraclemiles

Disney Marathon

Who is running Disney? Here is what I have so far:
Terri Rejimbal - Marathon (Florida's Finest)
Melanie Peters - Marathon (Florida's Finest)
Christa Benton - Marathon (Florida's Finest)
Oscar Orozco - Marathon
Rick Gausche - Goofy Challenge
Chuck Roose - Goofy Challenge
Lyle Jacon - TNT Group - Goofy Challenge

Boston Marathon

Who is in for the Boston Marathon this year - here is what I have so far:
Chris Beaty - Yes
Chuck Roose - Yes
Jen Schwallie - Yes
Louis Rufo - Yes (?)

Ragnar Relays Florida

In case anyone missed the myriad of emails about the topic, The Running Center racing team has a Ragnar Relay team. To be precise we have an "Ultra" team, since we are running it with 1/2 the runners in a standard team (6 v.s 12). We plan to run from Tarpon Springs to Daytona Beach, rain or shine, night and day we will run across Florida. We start on the Howard Park Causeway in Tarpon springs at 2pm on Friday, November 20th and will finish 201 miles later in Daytona Beach. Our finish time is expected to be about 22 hours later or 12 noon just in time for a BIG lunch!

The course goes through some very remote portions of central Florida, including a exchanges 12-15 in the Green Swamp and exchanges 26-28 in Wekiva Springs.

View RagnarRelay in a larger map

Team Members:

Rick Gaushe

Melanie Peters

Louis Rufo

Lee Stephens

Oscar Orozco

and me Rick Brown

For more event information visit the official Ragnar Florida website at: http://www.ragnarrelay.com/florida/index.php

Special thanks to Louis for providing the team transportation and allowing us to "decorate" it with the RC magnets we'll get from Bill D. Also a big special thanks to Lyle, Kristie, Jen and Margarita for volunteering on behalf of the team. We'll see you at your assigned exchanges, wish us well on the way by!

NYC Marathon Tracker and Viewing Schedule

Hey Team - We've got some runners headed to NYC - Chuck, Rick and Rick - get email tracking here:
http://www.nycmarathon.org/athlete_alert.htm

You need to register to sign up for the athlete alerts.

Some people had asked if it is being broadcast - the answer is yes. It will be live to New York viewers and online. Here is the viewing information from the website:

• In the United States: NBC Sports will broadcast a two-hour highlight show nationwide, from 2:00 to 4:00 p.m. on November 1; check local listings for details. Universal Sports TV Network will also air the race live from 9:00 a.m. EST on their digital network. In the New York metro area, NBC Sports is on WNBC 4 New York.
• Online: On Sunday, November 1, it's the world's race -- the ING New York City Marathon. Catch all the action LIVE, on UniversalSports.com, from 9:00 a.m. to 2:00 p.m. Coverage includes main race, pro men's, and pro women's feeds. After the race, don't forget to watch the archive on demand.

Good luck marathoners.

Upcoming marathons

Hey everyone!

Just curious to know what upcoming marathons everyone is planning on running over the next 3-6 months. I would like to plan one for January, a goal to help get me back in gear.... having something to train for. I am very interested in running Boston as well and would like to know who else plans on running it. Thanks!