Running

[bvpv07]

This is more of a training question, but during the summer, how long is too long of a run for aerobic exercise? When I'm not injured , I have a 3.5 - 4.5 mile route that I like to do through my neighborhood 3 times a week or so, and then another that is about 2.5 miles. I obviously don't want these to be detrimental to my runway speed. What length do you guys suggest?

[ryansanta]

Well long distance running over long periods of time is almost always going to cause you to lose some runway speed isn't it?

[bvpv07]

Alright, I know that. However, if I will also be doing some sprint training and enjoy using running as a cardiovascular exercise while not in season, then what is the best length & frequency that I should be going for? Or, how about this: What can I get away with doing without totally screwing up my run/stride?

[scubastevesgirly]

so...this is just my opinion, and may have no validity, but I don't think long distance running will hurt your runway speed as long as you go back to only doing sprints/core/strength stuff a few months prior to competition.

I usually do a mix of distance and speed endurance, just b/c it keeps you in shape and i find it hard to do quality sprinting on my own.

But come late August, I'm back to sprints only, and I think it's workin' out ok (we don't start vault practice until november usually).

[PVFLA]

Have you ever tried Fartlek training?
Here is a brief explination - http://www.coolrunning.com.au/expert/1997c002.shtml
This is just my opinion but i think it might solve your training issue. It gives you the best of both worlds. you get to go on distance runs and get some speed workout in at the same time. Let me know what you think, and if anyone else has an opinion on using Fartlek for off-season training i'd love to here it.

[fong520]

i personally dont think running under 5 miles affects ur runway speed at all. if u do speed work as well as that i think it would help u out actualyl.. but iunno. i kno a kid who runs sprint workouts when he runs.. is fast at sprints too btu on the runway im alot faster than he is adn im an 800 runner.

[CHC04Vault]

if ur too lazy to read the link, fartleks are just interval training, just with longer distances.

[scubastevesgirly]

there seem to be a lot of ppl who run the 800 and PV...interesting combination...

There's a couple gals in our conference who run the 800 and PV real well...maybe I should take up the 800

[Jennapv]

I do the same thing over the summers...just keep it to 5 miles or less a session and just put in a couple speed or plyo workouts once and a while.

Nothing wrong with extra cardio!

If you were doing 100mpw THEN you'd have something to worry about...

[Peepers PV]

There are benefits to doing distance training for power athletes, and the greatest effects of these are seen in sprinters whose races are 30+ seconds.

What happens:
In endurance activities your muscles need more oxygen, so you actually recruit a type of fast twitch muscle fiber (FTa), and slowly turn it into a slow twitch muscle fiber (ST). Your FTa fibers respond by increasing the number and size of the mitochondria, increasing its lactic acid tolerance. Thus, a ST fiber from FTa has been created.

The pure sprinting fibers of FTb (these are the one's vaulters use mainly) are then recruited to replace the FTa fibers which are now ST.

Awesome, how does this help me?
This training method, if done properly slowly creates a greater FTa fiber concentration than if you had simply done power training. this is mainly because your FTa fibers are now more capable of handling lactic acid, allowing you to train pure speed (FTb) harder because you will not fatigue as easily in workouts (in sprinting, this is due to creating more lactic acid than your muscles can effectively clear). The result is a higher concentration of FTa fibers and little to no change in FTb fiber concentration.

Think of it this way: any cardio you do will only help you finish a sprint workout so that you can more effectively train your sprinting muscles. Just be sure to ease off the mileage when you want to get serious, otherwise the adaptations mentioned above won't have time to take place.

I hope this helps someone, and feel free to add/correct anything, as I don't exactly have a masters in this .

[CHC04Vault]

It is impossible to have 100% FTa or ST, i think the max is somewhere around 80%, so no1 out there worry that u over train for your event. The diffrence from fast twitch and slow twitch is not only about how many mitochindria but how fast the electrical impulse is sent from your motor nerves to the actaully contraction of the skelatel muscles. A slow twitch muscle responds in abou .1 second, while fast twitch is about .012s. If your worried about over training with LSD or Long intervals, just remeber to try to always end ur workout with a fast paced exercise, whether it be pole runs or a couple 100s.

And this is what i wanna major in lol

[BadMotherVaulter]

well personally i run cross country and stuff and over the summer i put in 50-60 mile weeks. Anything UNDER 5 miles is kinda wasteful unless its all out.

But since in my earlier years i was a sprinter, i can attest to the fact that long distance running can affect your approach. When you run distance your muscles develop in a totally different way than sprinting muscles.

I used to be able to run 12 second 100 meter dashes (I'm slow anyway) and now i probably can't come anywhere close to that. My runway speed has been affected but i work around it, it's not that big of a deal.

I think if you do a mix of long distance work and good quality sprint work, you'll be fine.