1. My Wife Does the Cooking... and I do the Coaching.

2. I am a man

3. She is Perfect

4. So Are They

5. So Much With So Little Cle. St. Ignatius 16:32.01 Cin. St. Xavier 16:42.56 Sylvania Northview 16:45.99 Mason 16:41.02 Pick. North 16:41.22 Canton GlenOak 16:55.75 Hudson 16:57.71 Louisville 17:00.63 Tol. Central Cath. 17:02.14 Cin. Elder 17:05.69 Bellaire St. John Central 16:56.62 1072 1171 496 1079 709 745 680 377 408 689 43

6. If You Could Only Do ONE Workout

7. Workout #1 Easy Pace: warm up, cool down, recovery run, recovery within workout; Aerobic Conditioning: 55-75% VO2 Max 70-80% Max Heart Rate Long Aerobic Running: between jogging and racing, 70- 99% of you aerobic capacity to finish in a pleasantly tired state.

8. Workout #1 When training for the 5000, we must target the energy system(s) specifically used for the event. What IS the most important energy system then?

9. Workout #1 http://www.youtube.com/watch?v=HnbNcQlzV-4

10. Workout #1

13. If You Could Only Do TWO Workouts?

14. Workout # 2 Marathon Pace: steady run or long repeats. Ventilatory Threshold: 75-84% VO2 Max 80-90% Max Heart Rate Long Aerobic Running: between jogging and racing, 70- 99% of you aerobic capacity to finish in a pleasantly tired state.

15. Workout #2 Ryan goes 5:16 in the 1600m (11:17 3200m) Daniels says 6:13 per mile 8 x 600m in 2:19 with 1:00 standing rest 2:19 (166/175) (164/137) 2:17 (169/180) (166/142) 2:19 (171/180) (170/143) 2:21 (170/181) (169/146) 2:19 (169/180) (168/143) 2:19 (169/179) (170/146) 2:18 (170/180) (167/145) 2:19 (170/179) (171/148) Time (ave/max)(ave/min)

17. If You Could Only Do THREE Workouts?

18. Workout # 3 Threshold Pace: tempo runs or cruise intervals Anaerobic Threshold: 83-88% VO2 Max 88-92% Max Heart Rate Steady State: between jogging and racing, 99% of you aerobic capacity to finish in a pleasantly tired state.

19. Workout #3 Ryan goes 5:16 in the 1600m Daniels says 6:13 per mile 8 x 600m in 2:19 with 1:00 standing rest 2:19 (166/175) (164/137) 2:17 (169/180) (166/142) 2:19 (171/180) (170/143) 2:21 (170/181) (169/146) 2:19 (169/180) (168/143) 2:19 (169/179) (170/146) 2:18 (170/180) (167/145) 2:19 (170/179) (171/148) Time (ave/max)(ave/min)

20. Workout # 3 (Running Economy) 2:19 (166/175) (164/137) 2:17 (169/180) (166/142) 2:19 (171/180) (170/143) 2:21 (170/181) (169/146) 2:19 (169/180) (168/143) 2:19 (169/179) (170/146) 2:18 (170/180) (167/145) 2:19 (170/179) (171/148)

22. If You Could Only Do FOUR Workouts?

23. Workout # 4 Rep Pace: speed reps and fast strides Creatine Phosphate: > VO2 Max ? Heart Rate High knees, bounding, running tall, hill springing:

24. Strength For Running?

26. If You Could Only Do FIVE Workouts?

27. Workout # 5 (Progressive Long Run) ??????????: Does not describe this session.

29. Capillaries Deliver the Goods

31. What if You Could Do a Workout Everyday of the Week?

32. Workout # 6 (Predator Run) ??????????: Does not describe this session.

33. Predator Run Ryan ran a 5:16 1600m 11:17 3200m Tempo = 6:13 VO2 Max = 5:44 Race a 5k with splits of: 6:13, 6:00, 5:44

35. NOTICE: There have been no workouts called: Anaerobic Intervals Run Till I’m Tired VO2 Max Run Till You Puke Critical Velocity Run Till You Can’t Do Another Anaerobic Capacity

36. Remember Why

37. Here is Why Metabolic machinery Aerobic enzymes Lipid metabolism Carbohydrate metabolism Maximize muscle fiber aerobic potential Heart size Plasma volume Heart rate Stroke volume Cardiac output Oxygen extraction Blood flow and distribution Blood pressure Pulmonary function

39. Questions