As I'm trying to get back into the groove today with a 7 miler (longest of the year?), I started to think about training and physiology. Not that I really know much but I've been thinking about one theory I because I've been at a certain point physically before, my body remembers that point somehow and it easier for me to reach that than someone with the same genetic disposition as I have but never been a runner before.
That doesn't mean that it is an easy or quick process but that since I'm not not venturing into the unknown my body has a history that it can fall back on. While my cells may be fat and sluggish right know, they know what I'm asking of them.
The general rule of thumb is that it takes two weeks for the stress of a workout to cause adaptation by your cells. I have no idea why. But I was thinking about that and how it relates to my theory that getting back to a level you have been at previously is easier than doing it the first time and trying to come up with a comprehensive theory of cell memory. It seems that distance/time is the key component between the training effect and cell adaptation.
While I am hypothesizing that cells never forget completely their peak condition, they don't retain conditioning without training. The longer time since training, the less conditioning effect the cells retain. The cell memory, I think, fades less quickly but also fades.
I've also seen a formula for predicting race times off other races times. It is written:
t2 = t1 * ((d2/d1) ^ 1.06)
Where
t1 = time 1 (known time)
t2 = predicted time
d1 = distance 1 (known distance)
d2 = distance that time is being predicted for
1.06 = coefficient
From my experience, I use 1.11 as the coefficient, it just better predicts my times. I don't know if it is because I don't do enough long training or my basic physiology causes me to under perform at longer distances.
What I was thinking about today is whether the training effect of a run could be measured in a similar fashion. I've always thought that each additional mile in a long run was increasingly value. Mile 11, for example, is more valuable than mile 10, assuming a constant pace/difficulty.
My thinking is that assuming consistent terrain, mile 11 is by definition more difficult because you have done more at the start than you did at the start of mile 10.
Assuming that 1.06 as some direct connection, two formulas quickly came to mind:
Total Training value = d ^ 1.06 (where d is total distance)
and
Mile's Training Value = 1.06 ^ m (Where mile is an integer: 1,2,3)
I have no idea what kind of units that Total Training Value (TTV) would represent. Also, replacing d with t (time) may be a better formula, but I'll assume a consistent pace for now, so the two are interchangeable.
Table
Formula 1 Formula 2
Marginal
Miles TTV Mile Value Mile Value
1 1.00 1.00 1.06
2 2.08 1.08 1.12
3 3.20 1.12 1.19
4 4.34 1.14 1.26
5 5.50 1.16 1.34
6 6.68 1.18 1.42
7 7.86 1.18 1.50
8 9.06 1.20 1.59
9 10.26 1.20 1.69
10 11.48 1.22 1.79
11 12.70 1.22 1.90
Comparing the two techniques, you can see that the second formula values later miles much more than the first formula, although both are dependant on the coefficient, one of the two models may be much better but I may be using the wrong coefficient.
But if I had to pick between the two formulas with the existing coefficient, my initial reaction was to pick the second formula. It seemed like the later miles were much more valuable, however, I on further thought, I think that is partially an emotional valuation--I was including a portion of the training value of the previous run miles into the value for each mile.
Then I was wondering if a formula could be applied to a weekly or monthly mileage. Doing so, however, would become much more complex, since through the course of any time frame, the quality of mileages would vary dramatically. Running 150 miles in a month could be running 30 days x 5 miles or 15 days x 10 miles. Speed work and other variables would have to be accounted for.
The other problematic thing about assigning a single value to each mile is that it ignores the fact that different training runs target different subsystems and each would derive different values from different runs. I'm guessing this system would most directly relate to the cardiovascular subsystem or even more directly to the aerobic subsystem of the cardiovascular subsystem.
A friend, or at least someone I know virtually, jimp has a theory, or at least repeats a theory that three different subsystems--cardio, skeletal muscle, and connective tissues, train at different rates. Your cardio adapts quickly and is ready to go much faster than the other two. Skeletal muscles come next and finally the connective tissues (ligaments and tendons). This causes problems for runners/athletes because we want to continue to push one subsystem event though the others are not caught up. From my experiences, seems right
Anyhow, almost enough to make someone want to go back to school to study exercise physiology.
Stats:
7 miles in 63:30
Racing Troubles
Along with my training woes, my race schedule is all messed up.
My favorite local race, the Carson 10 & 2 milers, got moved from October to May. The late October timing of the race guaranteed cool weather and after a summer of training in the heat, it uually led to good times for me. I guess the races were originally in the spring.
The other race I considered training for was the Tour de Eau Claire Half Marathon which had its first running last year. Turns out it has been cancelled this year because of construction at the sponsoring hospital.
I have found out, however, that there is a new Marathon to be held next April (4/25/2009) in Eau Claire, so I've pencilled that in as a target race. Along with may the Half Marathon at Whistlestop this fall (10/11/2008). Maybe the Ice Age Ultamarthon on May 3, 2009 too, although that is too close to the Marathon or the Green Bay Marathon (5/15/2009) finally. Throw in the 2009 Tour de Eau Claire Half Marathon and a fall (Twin Cities or Fox Valley)? marathone and I can come up with a pretty full schedule.
My favorite local race, the Carson 10 & 2 milers, got moved from October to May. The late October timing of the race guaranteed cool weather and after a summer of training in the heat, it uually led to good times for me. I guess the races were originally in the spring.
The other race I considered training for was the Tour de Eau Claire Half Marathon which had its first running last year. Turns out it has been cancelled this year because of construction at the sponsoring hospital.
I have found out, however, that there is a new Marathon to be held next April (4/25/2009) in Eau Claire, so I've pencilled that in as a target race. Along with may the Half Marathon at Whistlestop this fall (10/11/2008). Maybe the Ice Age Ultamarthon on May 3, 2009 too, although that is too close to the Marathon or the Green Bay Marathon (5/15/2009) finally. Throw in the 2009 Tour de Eau Claire Half Marathon and a fall (Twin Cities or Fox Valley)? marathone and I can come up with a pretty full schedule.
7/1/2008
Unfortunately, I have neglected my blog only slightly more than my running the last three months. I made it through March 2008running every day--456 straight days if my math is right.
Sickness wasthe official reason the streak ended but i was getting close. The pressure to keep the streak alive was building too. It stated to be more of a grind than anything. I couldn't stop because I didn't want to kill the streak but it become only about the streak--I bet I did dreadmiles 9 out 10 days for the first quarter of the year.
As predicted, as soon as the streak ended, my training went kaput. Actually it had already gone kaput--the dreadmiles weren't really doing anything for me anyhow. I've decompressed for the most part now, the problems are that I don't have time--my wife is away for 6 weeks so I work during the day and watch the kids the rest of the time--and I don't really like where I live for running. Not sure why.
Our house is in a newer subdivision in the middle of farmland. I think it is a combination of feeling conspicous and the lack of variety in routes--pretty much have a 1 mile by 1 mile road grid to run, so to do a 2 miler, I've only got 4 different routes. The other challange is I don't see getting any more free time anytime soon, so I feel like any effort I put into running is for naught.
Think I ran once in both April and May and a few times in June. I've done a 5.75 miler so far. So I'm inching my way back slowly.
Sickness wasthe official reason the streak ended but i was getting close. The pressure to keep the streak alive was building too. It stated to be more of a grind than anything. I couldn't stop because I didn't want to kill the streak but it become only about the streak--I bet I did dreadmiles 9 out 10 days for the first quarter of the year.
As predicted, as soon as the streak ended, my training went kaput. Actually it had already gone kaput--the dreadmiles weren't really doing anything for me anyhow. I've decompressed for the most part now, the problems are that I don't have time--my wife is away for 6 weeks so I work during the day and watch the kids the rest of the time--and I don't really like where I live for running. Not sure why.
Our house is in a newer subdivision in the middle of farmland. I think it is a combination of feeling conspicous and the lack of variety in routes--pretty much have a 1 mile by 1 mile road grid to run, so to do a 2 miler, I've only got 4 different routes. The other challange is I don't see getting any more free time anytime soon, so I feel like any effort I put into running is for naught.
Think I ran once in both April and May and a few times in June. I've done a 5.75 miler so far. So I'm inching my way back slowly.
The Jogger on Riverside Drive, 5:00 A.M.
AGHA SHAHID ALI
The dark scissors of his legs
cut the moon's
raw silk, highways of wind
torn into lanes, his feet
pushing down the shadow
whose patterns he becomes
while trucks, one by one,
pass him by,
headlights pouring
from his face, his eyes
cracked as the Hudson
wraps street lamps
in its rippled blue shells,
the summer's thin, thin veins
bursting with dawn,
he, now suddenly free,
from the air, from himself,
his heart beating far, far
behind him.
The dark scissors of his legs
cut the moon's
raw silk, highways of wind
torn into lanes, his feet
pushing down the shadow
whose patterns he becomes
while trucks, one by one,
pass him by,
headlights pouring
from his face, his eyes
cracked as the Hudson
wraps street lamps
in its rippled blue shells,
the summer's thin, thin veins
bursting with dawn,
he, now suddenly free,
from the air, from himself,
his heart beating far, far
behind him.
365
..and I did it. Three-hundred sixty five runs in
2007. One per day. Through sickness and through
health, through work and family. I squeezed in at
least 1 mile every day. Many more dreadmiles than I
would have liked but I did them all. Congratulations
to myself. Happy new Year Everyone.
2007. One per day. Through sickness and through
health, through work and family. I squeezed in at
least 1 mile every day. Many more dreadmiles than I
would have liked but I did them all. Congratulations
to myself. Happy new Year Everyone.
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