Jack Daniels Presentation at the 2003 Montana Coaches Association Clinic Coach Daniels is the said to be one of the best coaches in U.S. His book, Daniels Running Formula is the bible of training guides. Daniels now heads up the high altitude training center at Northern Arizona. Below is a quick summary of his presentation: Ingredients of success 1. Inherent ability 2. Motivation (has to be intrinsic) 3. Opportunity 4. Direction ABILITY There are four types of kids: 1. Ability and motivated 2. Ability not motivated 3. No ability and motivated 4. No ability and not motivated A good example of a motivated runner with ability was Jerry Lingren (sp). He is known for running huge mileage and handled well His longest run was 66 miles Highest weekly mileage was 360 miles Highest average per week for one year was 240 miles TRAINING The body reacts to stress. Benefits to the body occur following stress. The body becomes stronger and the cardiovascular system becomes more efficient. To reap the benefits of training the runner must train specifically for their event. This is called Specificity of Training. Once the body is stressed the runner must give the body time to recover. One of Daniel's Principles of training is the Principle of Diminishing Returns" This means that as the training increases in duration and intensity the benefit from the training decreases. You may even reach a point in training where benefits become negated or in other words you are doing more harm than good. He believes in giving the body time to adapt to the stress applied in training. He wrapped up this thought with the statement "Why kill yourself in training if there is no benefit. Some people just like to train and don't understand what type of training benefits them most. He also stressed that it is easier to maintain fitness than to achieve it He mentions that a good measure of fitness is how easy running feels. To increase speed 1% it takes about 1% more energy. As a runner becomes more economical less energy is expended. The body becomes more efficient. He says that a high VO2 max is important but economy is more important. The number of slow/fast twitch muscle fibers should not be a determining factor for race distance. Lactic acid is not cleared from the muscles when speed is increased. As you know, lactate acid buildup will eventually cause you to slow down. To improve performance: Improve economy Improve VO2 max Improve lactate threshold The theory of training states that different types of training improve economy, VO2 max, and lactate threshold. VO2 Means oxygen volume per minute VDOT Performance measured VDOT is used to determine your fitness level. Daniels has VDOT charts in his book that correlate to training intensity. Not everyone should train at the same level because of different levels of fitness. He suggests to "Live in the Moment" Concentrate on one thing at a time-Focus. Daniels told the story of a kid that was going to start a race and drop out because he thought he couldn't finish the race. The coach suggested that he just take each lap at a time and see what happens. He did and he finished the race plus did quite well. Cellular improvements due to training: Develop more and bigger mitochondria Organells are closer to cell membrane Increase in capillaries Delivery of oxygen to the cell is the primary limiting factor and the capability to use Oxygen is a secondary limiting factor. Four types of training Systems I. Easy running-75% of heart rate maximum (25%-50% of weekly mileage) Training duration-30-150 minutes He suggests at least 30 minutes of running before most benefit is realized. Speed is determined by VDOT system II. Threshold training-90% heart rate maximum (10% of weekly mileage) Training duration at least 20 minutes. Speed is determined by VDOT system Try the talk test. If you can only get two or three words out at a time as you conversing with your training partners might be fast enough. Don't run too fast! Cruise intervals works the threshold system but is broken up into intervals. Don' t allow too much rest because you want to keep the lactate levels up! The ideas is to teach the body to clear lactate quickly which is what threshold training is all about. For meets that don't mean much, run a workout after the meet. III. Intervals-Near 100% heart rate maximum (8% of weekly mileage) Increases VO2 max. Run at about 5K pace No more than 5 minutes of run Recovery is equal to work (1:1 ratio) His favorite VO2 max workout is 14-16 200's with short rest Speed is determined by VDOT system He likes to run 1000's and 1200's for girls IV. Repetition-near 100% heart rate (5% of weekly mileage) Pace is faster than interval pace This is an anaerobic workout so the runner needs complete recovery Runner probably needs 2-3 times rest compared to workload time Repetition workouts improve running economy Hill workouts are basically repetition workouts He advocates counting steps. Most Olympic runners take about 90 steps per minute. Slower turnover means you hit the ground harder. Quicker turnover means less pounding and better rhythm Breathing Rhythms Race or training pace-take 2 steps and breath in and 2 steps breath out This is 2-2 breathing pace 3-3 breathing pace might be an easier run 4-4 breathing pace indicates you are running too slow Get into your breathing pattern as soon as possible in a race How much you do and what system you use is determined by what part of the season you are in at the time. Work on your weaknesses in the off-season or early in the season. Concentrate on what you are good at later in the season Take a good warm up before racing and any hard workout. He suggest running 2-4 minutes at race pace 15 minutes before your race. Have a goal in every race! Go out fast -Go out slow-Run together-etc. Quote: the first 2/3's of your race use your head and in last 1/3 use your heart! Good diet is important-plenty of iron