Joe Vigil

The Anatomy of a Medal

Importance of Anaerobic Threshold (AT) and VO2 Max

We both knew VO2 MAX was important, but even more so was the increase of anaerobic threshold (AT - the point at which lactic acid starts to accumulate in your muscles). Since this became an important training objective, we incorporated the AT runs, sometimes referred to as tempo runs. We started with four miles and over a period of time, increased to six, eight, and ten miles. If we were preparing for a marathon, she would run 12-13 mile AT runs. We thoroughly believed that the longer the run, the greater the stress, the greater the consequent adaptation.

A noticeable observation was made over the five-six year period of increased volume; her AT velocity increased profoundly. She went from an initial 5:24 per mile pace to 5:11 to 5:01. I would like to state that volume runs, when combined with a regular diet of AT runs, are the most important workouts for the development of the endurance component. This brought about a profound increase in her running economy.

Equipped with these two remarkable qualities (increased VO2 uptake and increased anaerobic threshold), any athlete can then embark on running and competing at the international level. We must keep in mind that these increases were brought about through gradual adaptation to stress. As we worked together on a day-to-day basis, Deena learned to listen to her body and knew exactly what her perceived exertion was at a given pace.

Training Priorities

After each human performance test, we had accurate information on her velocity at VO2 MAX (vVO2), anaerobic threshold velocity (ATV), lactate max, lactate at threshold, max heart rate (HR Max) and heart rate at threshold velocity. Armed with this information, we got her vVO2 (which was 4:27 for the mile). This figure would help us in determining her goals for the 3000, 5000, 10000 and the Marathon. We also determined that her fractionalization (VO2 at threshold velocity divided by VO2 MAX) was a percent we would like to improve. We followed the protocol below in determining goals:

• 3000 Meters: 7-12 Minute Effort, 100% vVO2
• 5000 Meters: 13-17 Minute Effort, 95% vVO2
• 10000 Meters: 26-38 Minute Effort, 90% vVO2
• Marathon: 2:06-2:30, 80-85% vVO2

This information was deemed extremely accurate, as Deena was only off two seconds in her AR in the 10000 and Meb1.93 seconds in his 10000 AR. After determining their fractionalization (Deena 83% and Meb 81%), we established their goals for the Marathon. Again, Meb missed it by only three seconds and Deena by only 1 minute 16 seconds. Our objective for the future will be to increase fractionalization by utilizing volume and AT runs at the appropriate distance and velocity.

Altitude Training

The record has shown that since 1968, 95% of all Olympic and World Championship medals from the 800 through the Marathon were won by athletes who lived or trained at altitude. It can therefore be concluded that altitude training plays a significant role in enhancing performance.

Table 1: Weekly Volume Progression

This table illustrates progression in weekly volume. It can be utilized by more experienced marathoners who can handle the increased volume.

Critical Zone Training (CZT)

Critical Zone Training (CZT) is a phrase coined to identify training requirements for success at the Olympic Games, World Championships, or specific high-quality events. The training demands are specific to the event and incorporate the times athletes must achieve in practice to be able to compete at the above levels.

Average Times in the Marathon

• First: 2:26:45
• Second: 2:27:34
• Third: 2:28:16

Our goal was to medal, so we had to train to achieve these times under all conditions.

Profile of Athens Olympic Marathon Course

One can observe the torturous eight-mile incline from 18,000 meters to 31,000 meters. I found a very similar course close to Mammoth Lakes, where nearly all aspects were identical. The one difference was that it was at 7,000-8,000 feet altitude. We ran it seven times prior to Athens at a pace that was altitude-adjusted. The course in Athens presented no psychological barrier for Deena.

Preparing for Extreme Conditions

To meet the extreme demands of heat and humidity, we did three things:

1. We wore extra clothing in practice.
2. We practiced on fluid intake on our long runs every 15 minutes for 11 months.
3. We went to Crete two weeks prior to the Games to acclimate to the heat and humidity.

Training in Crete

While training in Crete, we encountered extremely hot weather, always around 98°-104°F. We adjusted our workouts by running hard early in the day and easier in the late afternoons. As the days passed by, we progressively moved the intense workouts toward the time that the Marathon was going to be contested. Crete is in the same time zone as Athens, so our circadian rhythms had 14-17 days to adapt to the time zone of the competition. Constant reinforcement in hydration, rest, and diet was carried through to the end.

Race Day Conditions

As expected, the temperature at race time was 102° (120° asphalt) and 54% humidity at 6pm. As with other marathons, Deena knew she was going to have to exercise complete emotional control throughout the race. This is a quality she

The Anatomy of a Medal

Deena Kastor’s Training Philosophy and Case Study

Deena Kastor’s support team included her husband, Andrew (Physical Therapist), and three training partners. In Figure 1, the last 14 weeks show her volume and taper prior to the race. The daily sessions of ancillary work (core, plyometrics, strength, flexibility) and agility drills over a number of years made her an exceptionally well-prepared athlete. Our specific training program consisted of the following training intensities:

Training Intensities

1. Basic Speed/Power: From 60 to 100 up to 400M speed endurance. Below 200M, all out at 300-400M race pace early. Then pick up pace with each repetition. This workout aids in the development of running form, running mechanics, and event-specific running economy.
2. Lactate Threshold: Training runs of 20-60 minutes at 85-87% of HR or 85-87% of vVO2 aids in developing a high level of aerobic threshold.
3. High-End Aerobic Endurance: Endurance training at 70-80% of maximum HR or 75-80% of vVO2. The duration of runs should be 30 minutes to three hours. The runs should be on soft surfaces and hills. Negative split effort is most desirable.
4. MVO2: Development of maximum volume of oxygen at 90-95% HR or 90% of vVO2. Three minutes to eight-ten minute duration or repetitions of 800, 1K, 2K and 3K. We use two minute intervals between repetitions at sea level and three minutes at altitude. These runs develop peripheral training adaptations, increase fat metabolism, increase concentration of aerobic enzymes, mitochondria and capillarization.
5. Recovery: Low intensity runs 25-30 BPM below lactate threshold HR. The runs are from 45 minutes to 1 hour 20 minutes and can be run both in the AM and PM. It promotes recovery following high intensity workouts. This run energizes the athlete for the next hard workout.

It is extremely important that the athlete and coach orchestrate the Five Training Intensities so they have proper recovery and maintain enthusiasm for the challenges to come.

The Deena Kastor File

• Olympic Medal Marathon Bronze (2:27:20) - Athens Greece 2004

• World Record 5K Road (14:54) - Carlsbad, CA 2002

• Track Record 10,000 meters (30:50:32) - Palo Alto, CA 2002

• American Road Records

  • Half Marathon Women Only (1:10:08)
  • 5K Road (14:54)
  • 15K Gate River Run (47:15)
  • Marathon (2:21:16)
  • 8K LaSalle Bank (24:36)

• Virginia Beach, VA - 2001

• Carlsbad, CA - 2002

• Jacksonville, FL - 2003

• London England - 2003

• Chicago, IL - 2003

National Championships

• Track: 3
• Road: 6
• Cross Country: 3

World Cross Country Medals

• Individual Silver - Dublin, Ireland 2002
• Individual Silver - Lausanne, Switzerland 2003
• Team Silver - Dublin, Ireland 2002
• Team Silver - Lausanne, Switzerland 2003