Speed Endurance

Charlie,

Please explain why a workout such as 2 x 300m @ 95% with a full recovery is a better speed endurance workout than say 8 x 150 @ 80-85%. Thanks.

An argument against 2x300m at 95% is that it would build up lactic acid that might increase risk of injury on next day’s session.

first of all CF is not a fan of intermediate speeds of 76-94%

whats the difference between 94 and 95%?

Pick a line!! The issue is really the separation of work types. If you go 94- or 90 or whatever- which you might in order to relax before a meet- it still requires 48 hours between similar sessions.

Neither is better. They are 2 different types of workouts which would accomplish 2 different things.

Please, explain your rationale behind this!

Charlie,

I know you favor hi/low training rather than intermediate zones. I guess I am asking for a little more insight as to why you feel this way. Awhile back (I can’t find it now), there was a thread about a pretty good hurdler who is now coaching. If I remember correctly, a statement was made that about a lack of understanding of speed endurance on his part. I was hoping that this concept could be further described. Thanks.

The Lactic acid will hinder blood flow and make muscles tear more easier or die by themselves, creating scar tissue that is less elastic, thus further increase risk of injury.

According to my understanding of the defintion of Speed Endurance, neither of these workouts are in fact SE. The first, because of the distance, would be Special Endurance. The second, because of the intensity, would be Intensive Tempo.

Lactate is cleared rather quickly after exercise, is it not? It’s not like it just stays around…

Lactate after all isn’t necessarily a bad thing, but it all depends on how good the body has adapted to removing the excess lactate after the workout. This is why you would have to build up to such sessions so excess fatigue, stiffness, etc doesn’t hinder the next couple training days.

Nothing of the above is correct. Please, search this forum (and Charlie’s story on some ‘research’ on his athletes back on the day) and other material. I am sure people here would gladly provide you further information, if you wish so.

I’m sorry I can not find the article I got the information from.
But through trail and error I’ve figured out doing Anaerobic training with Lactic Acid followed by plyometric jumps the following day is not a good idea.

I would happily receive further information.

Certainly you can’t hope for top quality performances in back-to-back high intensity days?

Good for you! :stuck_out_tongue:

I would imagine so, but your experiences don’t justify your physiological rationale provided before.

You can start with the following link, which is quite enjoyable: http://www.powerrunning.com/

Except in meets :smiley:

Definately some interesting theories on that website.