VO2max

The monthly newsletter of RunCoachJason.com

Dr. Jason Karp, running & fitness coach, consultant, freelance writer

Director & Coach, REVO₂LT Running Team™

November, 2008

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In this issue:  

Running Clinics in the Park

REVO₂LT Marathon Training™

Marathon Sugar

VO₂max Distance Running Clinic

The 4 Running Speeds

Periodization Training DVD

In Press

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Running Clinics in the Park

This fall, RunCoachJason.com is hosting Running Clinics in the Park, a unique, laid-back series of free clinics for runners of all abilities at Morley Field in Balboa Park in San Diego, California.  Clinics are on Wednesdays at 5:30 p.m. through Nov. 19, 2008.  Topics include Running Secrets to Make You Faster; Top 10 Strategies for Successfully Completing Your First Marathon; Using Tempo Runs to Improve Your Endurance; Optimal Nutrition for Distance Runners (presented by sports nutritionist Kim Mueller, M.S., R.D.); Doing Workouts at the Correct Speeds; and 5 Lessons From Physiology and How They Can Make You a Faster Runner.  Those who attend the most clinics will be eligible to win a free pair of running shoes from Road Runner Sports.  For more information, go to http://www.runcoachjason.com/runningclinics.pdf. *******************************************************************

REVO₂LT Marathon Training™

From January 3 to May 31, 2009, Dr. Jason Karp will coach REVO₂LT Marathon Training™, the official marathon training program of RunCoachJason.com for experienced runners who want to run the 2009 San Diego Rock 'n' Roll Marathon.  An acronym for the three main physiological factors of distance running performance—Running Economy, VO₂max, and Lactate Threshold—REVO₂LT Marathon Training™ is a unique, science-based program that targets each of these factors so that runners can run their best marathon. 

Runners in the program will be coached through mid-week track workouts and weekend long runs at various locations around San Diego.  Runners will also receive weekly educational seminars, half-price admission to the third annual VO₂max Distance Running Clinic, a 10% discount at Road Runner Sports, free PowerBar products, a pre-marathon pasta party, an official REVO₂LT Marathon Training™ dri-fit T-shirt, scenic group long runs with course support, an inspirational and motivational group atmosphere, and a monthly e-mail newsletter.  If you live in the San Diego area and want to run your best marathon, you can’t afford to miss this opportunity!  To register, go to http://www.runcoachjason.com/marathontraining or download the informational flyer at http://www.runcoachjason.com/marathontrainingflyer.pdf.  

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Marathon Sugar

If you’re running a marathon this fall, it’s time to think about sugar.  One of the limiting factors of marathon performance is running out of carbohydrate, which is your muscles’ preferred fuel.  You have two sources of carbohydrate: glucose in your blood and glycogen in your muscles and liver.  While there’s little you can do during the marathon once you run out of glycogen, you can maintain blood glucose level and delay fatigue by consuming sugar during the race.  The longer into the marathon you can use carbohydrate for energy, the easier it will be to maintain your running pace.  However, consuming sugar is only a temporary solution, since you will be using blood glucose for energy faster than you can replace it (plus there are other things also causing fatigue).  But consuming sugar can delay when the glucose tank becomes empty.  Any ingested carbohydrate should be easily digestible so it’s absorbed quickly into the blood.  Carry Gu or gel or pick it up at an aid station, start ingesting the sugar before you feel fatigued, and chase the sugar with water to speed passage through the stomach.  

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VO₂max Distance Running Clinic

Mark your calendars!  RunCoachJason.com’s third annual VO₂max Distance Running Clinic for runners, coaches, and fitness professionals will be held on January 17, 2009 at the Marina Village Conference Center in San Diego, California.  Named after the most popular physiological variable related to distance running, the VO₂max Distance Running Clinic will transform your running.  

Speakers include exercise physiologist, coach, and writer Dr. Jason Karp, U.S. Olympic Training Center strength and conditioning coach Kim Sanborn, M.S., and former sub 4-minute miler, Olympic Trials qualifier, and San Diego Track Club coach Paul Greer, M.A.  Receive training guidelines using the best scientific methods proven to take your or your athletes’ performances to the next level while you enjoy a relaxed, elegant atmosphere with other runners and coaches in San Diego’s beautiful Mission Bay.  And you may even win a free pair of running shoes!  Register by December 1 and save $20.  Just go to http://www.runcoachjason.com/clinic.

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The 4 Running Speeds

Ever wonder how fast you should run your workouts?  While it seems that the number of workouts you can do is unlimited, there are really only four speeds at which you need to train.  When you run at each speed depends on the purpose of each workout. 

(1) Easy distance running pace for all of your easy runs (1½-2 minutes per mile slower than current 5K race pace; 70-75% max heart rate).
(2) Lactate threshold pace for tempo runs (about 10 to 15 seconds per mile slower than 5K race pace or about 10K race pace (75 to 80% max heart rate) for slower, recreational runners; about 25 to 30 seconds per mile slower than 5K race pace or about 15 to 20 seconds per mile slower than 10K race pace (85 to 90% max heart rate) for talented and highly-trained runners).
(3) Velocity at VO₂max for long intervals (3 to 5 minutes) (between 1-mile and 1½-mile race pace for recreational runners; 2-mile race pace for highly-trained runners; 95 to 100% max heart rate). 
(4) Mile race pace (or slightly faster) for short intervals (30 seconds to 2 minutes).  

For distance runners, most of your training will be performed at an easy distance running pace.  If you’re training for races at the extremes of distance running—800 meters or marathon— you can also add short intervals at 800-meter race pace and medium-long runs at marathon race pace. 

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Periodization Training DVD

Chasing Mercury, Battling Hercules: Getting Fitter and Stronger with Periodization Training, Dr. Karp’s presentation from the 2008 American College of Sports Medicine Health & Fitness Summit, is now available on DVD.  The DVD provides an overview of the theory of periodized training, reviews research findings, discusses the use of training cycles, and provides examples of how to properly periodize training programs.  You can purchase a DVD for just $39.95 (plus $4.95 shipping).  Just go to http://www.runcoachjason.com/merchandise or e-mail jason@runcoachjason.com.

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In Press...
Weight Training Positions, my research-based article that discusses changes in body position and grip that changes the muscular emphasis of a variety of exercises, appears online at Personal Training on the Net, an online education resource for fitness professionals.

Running Errors, my article that examines four common mistakes—going out too fast in a race, doing speed work without first doing enough aerobic mileage, running workouts too fast or too slow, and not eating after a workout—with advice on how to correct them, appears in the November, 2008 issue of the United Kingdom’s Ultra-Fit magazine.

If you’re flying on United Airlines this month, be sure to read the magazine in the seat pocket in front of you.  Airport Exercises, my article that describes some great exercises you can do in the airport while waiting for your flight so that you never have to miss a workout when traveling, appears in the December, 2008 issue of Hemispheres, the in-flight magazine of United Airlines, on airplanes in November.
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To view past newsletters, go to http://www.runcoachjason.com/newsletter.

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©2008 Dr. Jason Karp.