Run Sprint Interval Training Improves Aerobic Performance but Not Maximal Cardiac Output

Abstract: Medicine and Science in Sports & Exercise

Repeated maximal-intensity short-duration exercise (sprint interval training, SIT) can produce muscle adaptations similar to endurance training (ET) despite a much reduced training volume. However, most SIT data use cycling, and little is known about its effects on body composition or maximal cardiac output (Q˙max).

Purpose: The purpose of this study was to assess body composition, 2000-m run time trial, V˙O2max, and Q˙max effects of run SIT versus ET.

Methods: Men and women (n = 10 per group; mean ± SD: age = 24 ± 3 yr) trained three times per week for 6 wk with SIT, 30-s all-out run sprints (manually driven treadmill), four to six bouts per session, 4-min recovery per bout, versus ET, 65% V˙O2max for 30 to 60 min·d−1.

Results: Training improved (P < 0.05) body composition, 2000-m run time trial performance, and V˙O2max in both groups. Fat mass decreased 12.4% with SIT (mean ± SEM; 13.7 ± 1.6 to 12.0 ± 1.6 kg) and 5.8% with ET (13.9 ± 1.7 to 13.1 ± 1.6 kg). Lean mass increased 1% in both groups. Time trial performance improved 4.6% with SIT (−25.6 ± 8.1 s) and 5.9% with ET (−31.9 ± 6.3 s). V˙O2max increased 11.5% with SIT (46.8 ± 1.6 to 52.2 ± 2.0 mL·kg·−1·min−1) and 12.5% with ET (44.0 ± 2.0 to 49.5 ± 2.6 mL·kg−1·min−1). None of these improvements differed between groups. In contrast, Q˙max increased by 9.5% with ET only (22.2 ± 2.0 to 24.3 ± 1.6 L·min−1).

Conclusions: Despite a fraction of the time commitment, run SIT induces similar body composition, V˙O2max, and performance adaptations as ET, but with no effect on Q˙max. These data suggest that adaptations with ET are of central origin primarily, whereas those with SIT are more peripheral.

MY COMMENT: More evidence of the benefits attributed to high intensity low volume training. This particular study suggests the benefits of sprint interval training (SIT) are "more peripheral", meaning neuruomuscular, biomechanics or leg muscle adaptation was enhanced rather than improvement in oxygen delivery.

These subjects trained 3 x week, 4-6 repetitions of 30 sec sprints with 4 min rest. I think there may be a place for this in the training program of any runner looking outside the box for an edge to improve run time.

Marathon Consistency

Check out my split comparison betweeen March and November Seoul marathons, both run in the rain:

........ Mar.....Nov

10K: 40:57...42:57

20k: 41:34...42:05

30K: 42:09...42:38

40K: 44:32...43:33

42K: 2:59:27...3:01:20

While it appears that I went out too slow in November, clearly I did a much better avoiding that slowdown the last 10K. I still think the course was long, probably in the first 10K.

65 Men Age 50-59 Sub 3 Hours in Korea!

Check out my official place in the recent JoongAng Marathon (race number 11051 in the second box).

Overall: 272
Age Group: 75

Splits:

10K: 42:57

20K: 1:25:28 (42:31)

30K: 2:08:06 (42:38)

40K: 2:51:39 (43:33)

42K: 3:01:20

Sixty five men in the 50-59 age group were under 3 hours, along with 137 in the 40-49 group. That's 202- not leaving too many more under 40 finishing in front.

My hunch is there are more than a handful of these guys that have run sub 3 hours in 5 decades.

Unconventional Marathon Taper

I knew early on last Sunday's marathon that I was feeling very good, and fortunately I was strong enough to maintain a (relatively) strong pace through the entire 26 miles.

Many factors go into a good marathon- long runs, tempo runs, intervals, diet, weather, hydration, etc. One often over-looked piece of the puzzle is a proper taper.

First of all, besides the obvious identify what are you trying to accomplish with your taper. You want to go into your marathon fully glycogen loaded, hydrated, and rested. You want an abundance of healthy, oxygen-rich red blood cells. You also do not want to taper down so much that your blood volume begins to drop or you begin to lose fitness.

I have no idea if what I did in the week prior to this marathon was optimal; all I know is it certainly did not hurt me and I felt great on race day.

Sun: 9.5 miles easy

Mon: 5 miles in 35 min (7 min pace)

Tues: 6 x 800s in 2:55, 2:53, 2:51, 2:54, 2:51, 2:49 with 2 min recovery

Wed: 5 miles at 7:20 pace feeling a little tired

Thurs: 3 miles in 18:44 pushing it pretty hard

Fri: 2 miles in 12:30 again pushing it

Sat: easy warm-up then 1 x 800 in 2:57 followed by 2 x 30 sec of hard running

Sun: race

See this post for some of the research behind this protocol.

The Measurement of Road Race Courses

Ever wonder how marathon courses are measured? Here is how they do it!

Measurement procedures outlined in this booklet are those prescribed by IAAF/AIMS for the measurement of IAAF and AIMS races. The IAAF will only recognise times on courses measured by this system for world records, qualifying times for Championships, etc. All races wishing to apply for an IAAF Road Race Label must have been measured by an approved A or B Measurer.
- The Measurement of Road Race Courses

3:01:20 at JoongAng Marathon in Seoul

I honestly had no idea going in how this marathon was going to turn out- I've had the worst hacking cough ever for 2 months now, making just about every training run an ordeal. It's only the last couple of weeks have I been able to ramp up any kind of intensity on 800 meter repeats, and as usual I don't have much in the training log over 13 miles.

On the positive side, I've done some solid work- the Pyeongtaek half marathon under 1:30 coughing all the way, a 1:30 half by myself in a workout, a sub 70 ten mile run, multiple sub 7 pace shorter runs of 5 miles or so, including one week with 40 total sub-7 min miles, and recently a 6 x 800 meter workout starting at 2:55 ending at 2:49 on turf.

JoongAng is a big race- 13,500 plus in the marathon, and according to my race number, I was assigned to section "D"- 4:40 or slower. I was told by American friends that they were starting each section seperately, and if I moved up I would be disqualified. There goes any shot at a sub-3, or so I thought. As soon as I saw the guys with the ropes clear out and the masses converging to the front, I realized that would not the case today.

I was able to move up as far as the 4:20 pacer when I heard the gun, and fortunately by the time I crossed the start I was free to run unimpeded. That's where the controversy begins.

International races, as everybody knows, use kilometers, and I prefer miles on my Garmin. I had a feeling that things weren't quite right with the kilometer splits, but I kept my focus primarily on ave pace with the GPS. Early on, I felt very, very comfortable and gained confidence as the miles clicked away. Why did those kilo splits seem so slow? I recall my 10K split at 43 min (that's 6:55), yet I definitely remember seeing 68 min at 10 miles on my GPS (6:48).

Back in my prime, the third 5 mile split was always the fastest in my best marathons, and that was what I had in mind today. I missed the 15 mile split, but do recall seeing 1:25 or 6 at 20K and even 2:08 at 30K, so at least I was not slowing down (now I realize that is only 6:53 pace).

My GPS told me I was still running a stong 6:47 mile pace at 20 miles, prompting me to believe that I was in good shape for a sub 3, despite mile after mile straight into an annnoying wind. As I pushed though those last few miles, I felt confused because on one hand my GPS was telling me I was on pace yet the kilometer splits were not adding up.

Sure enough, as I reached the stadium I had a hard time believing that the Garmin registered 26.2 miles and I was just approaching the Olympic Stadium entrance.

As good as I felt today, I'm pretty sure that I broke 3 hours, that my GPS was accurate, and this course is long. I stopped the GPS at 26.21 miles outside the stadium, while another American friend of mine stopped hers at the finish on 26.37 miles. Even THAT seemed short to me since my 3:01:20 would only translate to 6:54 pace.

The bottom line is that I am very happy to have run as well as I did, I can't run any better in the shape I am in now, but I am even more happy that I've already run a sub-3 this decade. The lesson here is while the GPS is a valuable tool and in fact may be more precise than the actual marathon kilometer marks, it does not determine your final pace or distance- unfortunately.

Sidenote: James Kwambai of Kenya won the race in 2:08:50. His personal best is 2:04:27. David Kemboi Kiyeng of Kenya finished second in 2:09:21. He won this race last year in 2:08:15 and has a PR of 2:06:30.

High School Cross Country-Inside Look at a Great Program: Stevens Point Area High School

We can celebrate the fact that we ran a good solid race and only 6 teams in our state finished ahead of us. All of our guys ran times close to their season average and our 16:50 team average was close to our season average of 16:47. In the 22 times we have run the state meet on this course we have only finished with a faster average 8 times. The state meet has been run here for the past 24 years and during that time 7 teams have won the meet with a slower average than the one we ran today.

I've been following progress of the Stevens Point Area Cross Country team all season at SPASH CC- coach Donn Behnke, a teammate of mine at UW-Stevens Point, has established somewhat of a dynasty with 9 Wisconsin state titles and 6 runner-up finishes. Check out the JV results, and you'll see how Donn is able to reload and stay competive year in and year out. The depth is amazing! The JV team has won every Wisconsin Valley Conference (WVC) meet since 1977! The varsity lost once- in 1987, and I think that is the year Donn did not coach.

This year SPASH finished 7th at the state meet- almost a disppointment by SPASH standards, but the future looks bright.

Only Madison West and LaCrosse Logan had better 6th runners than Hatton.

Only Madison West, Logan, and Marquette had better 7th runners than Hansen.

Arrowhead’s average time of 16:09 is the best average ever on this course. The previous record was set in 2008 when we averaged 16:23 for 1st, and Madison West 16:21 for 2nd.

Despite running an average time of 21 seconds faster Arrowhead scored only 11 fewer points than last year, an indication of the quality of the field and the fact that 8 of the top 10 runners were members of qualifying teams.

We are one of only 5 teams to return 6 runners for next season.

Of the 9 teams that return at least 5 runners we have the lowest point total (after removing seniors) with 103, Logan is next with 110, and then Waukesha South with 154.

Of the teams with 4 returners Logan has the best total with 64, we have 66.

Of the teams with 3 returners Arrowhead has the best total with 33, we have 36, Craig 39, and Logan 40.

Any high school coaches out there looking to see how it's done can start by surfing through SPASH CC

Newton MV2 Zero Drop Shoes- 5.5 oz!

Check out the Newton MV2 here, and a review by runblogger. The MV2 is a "zero-drop" shoe, meaning the heel and forefoot are level.

Ed Whitlock Does It Again! 3:15:54 at Age 80!

Eighty year old Ed Whitlock continues to defy age by averaging 7:24 per mile in the Toronto Waterfront Marathon last weekend. That's another in a long string of age group world records Whitlock has shattered along the way. According to the Runners World Age Graded Calculator, Ed's time is equivlant to 2:02:10.

Training Update- 40 Miles Run at 7 Min Pace or Under!

Sun: 3 miles x 5 in 20:47 ave with 3 min recovery, all on turf. 16 miles total

Mon: 7 miles easy

Tues: 8 x 800 on the track- felt good the last 4 but not really sure how fast other because the last 2 according to the GPS were 2:45 but seemed short. I think all were at 3 or under. 6 miles total

Wed: easy 5 miles

Thurs: 5 miles in 35 min pm 2 miles jogging with the kids

Fri: 3.5 miles in 24 min

Sat: 13.1 miles in 90 min

MY COMMENT: This was an amazing week- Despite coughing fits even while running (especially when I stop) I feel decent running. Although I cheated by including 2 long fast days in one week, my total of 7 min miles or under was 40! Can't wait to get healthy!

Sick for 6 Weeks

This is definitely the longest stretch of sickness I've ever experienced. One week of apparent food poisoning, followed shortly by chronic coughing that shows no sign of improving. I got checked out and was told it was viral- most days I feel pretty good, but every once in a while kind of run down. The one constant has been the coughing- to the point where I sort of tweeked my back, rib or some combination last week. I cough on every run, sometimes to the point of initiating a gag reflex, and I've had to stop for minutes at a time almost every time out.

This has got to end, hopefully soon. I am in decent shape, but periodically question my sanity during long or hard workouts when I am forced to stop.

This is no fun.

Marathon Training- The Final 4 Weeks

It's also clear that the basic foundation of the last month should be intensity, not volume. Running lots of miles and fitting in last-second long runs would further stress already wounded muscles. It's better to let muscle fibres recover by gradually reducing their weekly dose of impact forces. Although at first glance the principle of running intensely during a recovery period seems peculiar (why wouldn't rapid running also stress the muscles?), it works well for several reasons. First, research has demonstrated that intensity is a much more potent producer of fitness than mileage. Since you are trying to boost your fitness dramatically in the last month, intensity is the more attractive option
-Marathon training: planning a 30-day running programme

MY COMMENT: Interesting!

What Should Runners Eat? racingweight.com

One analysis of the diet of seven elite male Kenyan runners found that they consumed extremely high amounts of carbohydrate—76.5 percent of calories—and very low amounts of fat (13.4 percent of calories) and protein (10.1 percent of calories). -racingweight.com

MY COMMENT: William Sherman referenced in this article was a classmate of mine at Ball State so this must be true!

Many other intersting articles that I need to read at racingweight.com, including this one on a topic that has intrigued me forever- The Straight Dope on Salt

Patrick Makau- New Marathon World Record!

“This has been the greatest day of my running life,” Makau said. “When I woke up, my body didn’t feel very good. As the race went on, I felt better.” At 15.5 miles, he said: “I felt I could break the world record. It’s a great thing to beat Haile, one of my heroes.” -NY Times

Wikipedia has a nice summary of Makau's running career, which includes a 2:04:48 at Rotterdam in 2010, a sub 59 min half marathon and 3rd at London last year.

Training Update Sept 18-24

Sun: 19 miles in more than 2.5 hours with stops- sick and coughing
Mon: 5 miles easy recovery
Tues: 3 miles in 18:54 on turf
Wed: 12 miles in 92 min easy
Thurs: 7 miles with 5 in 34:34: 8 miles on the bike
Fri: 7 miles with 5 in 32:12
Sat: 2 mile jog

55 miles total for the week

Can't believe that I got this many in while sick the entire week. Chronic cough still with me. Some good tempo work but I am just not up for intervals.

Long Run: 18 Miles in 2 hr 32

No intention of running hard on this one- saw some interesting new terrain. Maybe 75% of this run off road.

Counting the 1.5 miles with the dog before, just under a 20 mile day.

Air Force Marathon Winner Wears Minimalist Shoes

Dr. Mark Cucuzzella normally runs barefooted when he trains and raced in the Air Force Marathon wearing slipper-like Newton MV2 Zero Drop shoes, which have flat heels and provide just a very thin layer of support.
-daytondailynews.com

MY COMMENT: Don't try it without lots of training in those!

Rupp American Record for 10,000 Meters: Bekele Comback!

Great race!

Workout Summary Sept 11-17

Sun: 2 mile warm-up, then 3 x 3 miles in 20:15, 20:05, and 19:24 (barefoot). 3 min rest. All run on turf, last one barefoot. 2 mile cool-down. 13 miles total- good workout

Mon: 6 mile jog, 7 mile bike with some good effort uphill repeats

Tues: 12 x 400 meters on the turf in 90-91. last 6 barefoot. < 60 sec recovery. Not trying for speed here- not feeling well and did that bike workout last night. 5 miles total with warmup and cooldown. PM bike 5 miles total and jog 2 miles with the kids. 7 miles total run for the day.

Wed: 7 miles in 50 minutes

Thurs: 12 miles in just under 8 min pace

Fri: 5 miles, all but .25 under 7 min pace

Sat: no run- sick with a hacking cough

50 miles run for the week. Ok I had some food poisoning going on for nearly a week, followed by a hacking cough that I still can't shake. Enough already.

I did squeeze in a short triathlon last Sat- still not feeling well but did ok considering my lack of swim bike training. I did the 400 meter swim in approx. 8:20s and was through transition and on the bike in 10 flat. I have not pushed the bike in a while but averaged slightly over 19 mph, then ran the 3 mile in 18:48 for 8th place, finishing in 1 hr 10:56. Last year I had a much better bike (1 hr 08 min finish) and wasn't sick.

Galen Rupp- 26:48!

25-year-old Galen Rupp shattered the American record for 10,000 meters by running 26:48.00 on Friday night in Brussels, eclipsing the 26:59.60 that Chris Solinsky set last year on May 1st. In getting the AR, Rupp finished third in the race, which was won by Kenenisa Bekele in a 2011 world-leading time of 26:43.16. -letsrun.com.

Training partner and 5K world champ Mo Farah has been saying all along Rupp is in this kind of shape (Farah ran 26:46 in June at the Prefontaine classic). Video highlight here, although I can't watch it in Korea- bummer!

Morton's Toe and What To Do About It

Is your second toe longer than your big one?

I haven't thought about Morton's Toe for years until I stumbled onto this. According to Dr. Burton Schuler in his book titled Why You Really Hurt: It All Starts in the Foot, Mortons Toe can cause the following problems; back pain, hip pain, knee pain, leg pain, plantar fasciitis, calf pain, fibromyalgia, arthritis, corns and calluses, bunions, fallen arches, ankle pain, heel pain, arch pain, weak ankles, hammer toes, tired feet (all over), neuromas, burning feet, shooting pains in the toes, stress and march fractures, night cramps (restless leg syndrome), temporomandibular joint pain (TMJ), diabetic foot ulcers."

The good news is Schuler claims he helps patients treat these conditions by simply taping a pad under the bone just under your big toe. Check out his website for additional information on common foot ailments.

It's worth a try, but I am also very intrigued by what other gems of information you might discover in this book.

Frank Shorter's Favorite Interval Workouts

According to Olympic Gold, A Runner's Life and Times by Frank Shorter, speedwork or interval training was one secret to his success.

His two favorites sessions seem to be 4 x 3/4 mile with a relatively long 660 yard recovery jog (at sea level he shortened the recovery to 1/4 mile) on Tuesdays, and 10 x 400 on Thursdays with a 220-yard jog for recovery.

You would think a marathoner would include more longer, grinding intervals like the Yasso 800s, but apparently he thrived on the high intensity work. Remember, Shorter was fast enough to place 5th in the 10,000 meters just days prior to winning the marathon in 1972 in Munich and more than once gave Prefontaine all he could handle at shorter distances.

Shorter ran his intervals hard from the first repeat; there was no easing into a hard session, or saving himself for the last 400. His recovery between each repeat was short and quick. Shorter would finish his interval sessions exhausted, feeling like he could not do another repeat. -from an earlier post on Shorter and intervals here

Crazy Long Interval Workouts

I'm staying at Camp Carroll , a small Army post near Daegu. It's hot, humid, and I don't know the area. How do I get in some quality workouts, including a desparately needed long run?

Carroll happens to have a narrow track circling the athletic field, that according to my Garmin, measures 20 meters or so longer than 400 meters.

Last week I went a little crazy and did 20 x 400 in 90-91 sec with 30 sec rest (3 min break after 10). I ran the last 6 barefoot on the turf. The very next day I warmed up and strangely felt very good. Back at the track I did 5 x 1 mile in 6:13, 6:08, 6:07, 6:07, with number 5 barefoot in 6:03 on the turf, each followed by 2 min rest.

I topped both workouts yesterday, running 9 x 2 miles in a total running time of 2:10(I stopped the watch during the rest periods), or 7:13 per mile, all on turf with the last one barefoot. After a very slow first 2, I knocked off the next 5-6 under 7 min pace, but unfortunatly was not looking at anything but overall average pace. While all long runs are hard, this 18 miles felt relatively easy- probably due to a combination of the 2 min breaks I took between each, plenty of water taken each time, and the softer surface. Even more amazing is this morning 6 miles at 7:30 pace felt very easy!

I've been struggling with long runs up to 15 miles, so am intrigued by building on this workout, either by running 3 mile reps, shortening the break to 1 minute, or keeping everything the same to work on a faster average pace.

While running in circles for 2 hours may seem mentally challenging, I found it easy knowing I had a break coming every 14-15 minutes. I'll admit, in all my years of running, I've never done anything like it.

Weekly Training Update Aug 28

Sun: 14 miles, 1:33 run time
Mon: 7 miles bike, pm 12 x 50 meter swim
Tues: 20 x 400 m in 90-91 with 30 sec rest on turf, 3 min break in the middle. Last 6 reps barefoot 7 miles total. Felt good. pm 5 mile spin bike
Wed: 5 x 1 mile in 6:13, 6:08, 6:07, 6:07, last one 6:03 on turf. 2 min recovery. Rarely do I consider back to back interval workouts like this. Felt great though. 700 meter swimming and 9 miles on the spin bike
Thurs: 5 mile easy run, pm 6 mile bike
Fri: 9.5 mile run, pm 1.5 mile run
Sat: 4 mile run

48 miles total run, one good medium long run, and 2 great long interval workouts

Diet of an Olympic Marathon Champion

" ..I don't eat a lot, I don't drink a lot, and I don't eat much junk food. I'm conservative when it comes to nutrition. I don't subscribe to any exotic theories; I don't even eat that much when it comes to carbohydrates. I try to maintain a well-balanced diet I enjoy an occasional snack and a beer. That's it. "



-quote from Olympic Gold- A Runner's Life and Times by Frank Shorter with Marc Bloom.

I've finally got my hands on a copy of this book I've been wanting to read for years. Published in 1984, Frank Shorter provides insight into his entire running career, leaving us with a final attempt to qualify in the 10,000 in Los Angeles. I'm somewhat disappointed that he did not go into more detail on workouts, tapering, and more juicy stories (I've heard rumors or read somewhere that Shorter drank a liter of beer the night before his Olympic victory- no confirmation in this book).

I saw Shorter a few years ago in Boulder when I competed in the US Nationals Cross Country championships in the masters race. Sadly, he looked very stiff, but according to this article he still gets in an hour a day.