(3-31-08) On April 20th, CASA of Central Oregon is hosting their inaugural Light of Hope USATF 5k, 1k walk/run, and a Community Challenge Relay in recognition of Child Abuse Awareness month. The event will be help at McKay Park in Bend, OR at 8:30 am. 5k participants receive Brooks Technical Running T-shirts, food and goodie bags. Kids are welcome and there will be a raffle after the event for all participants. For more info, visit www.casaofcentraloregon.org.
About CASA
A Court Appointed Special Advocate (CASA) is a trained community volunteer appointed by a judge to represent the best interests of abused and neglected children in court. The CASA concept is based on the belief that a child has the right to a safe and permanent home and our goal is to provide an advocate for every abused and neglected child in Central Oregon. Research has shown that a child with a CASA volunteer spends less time in foster care, receives more services ordered by the court, experiences fewer placement changes, shows fewer at-risk behaviors, and is more successful in school. Unfortunately, in Central Oregon there are 82 children waiting for a CASA volunteer.
The proceeds from the Light of Hope event will directly support volunteer recruitment and training costs. CASA volunteers receive 30 hours of classroom training, plus they are required to do 4 hours of courtroom observations. The volunteer also has an extensive background check before they are sworn-in by Judge Tiktin in Deschutes County and Judge Neilson in Crook and Jefferson Counties. These volunteers are the Light of Hope to these children. From the initial stage of recruitment to completing the training, it costs approximately $275 to train one volunteer.
Run Smarter: Lactate Threshold Training - Part II - April eNewsletter
Training the Body to Use Lactate as a Fuel
No molecule in the human body gets as bad a wrap as lactate. Better known to athletes incorrectly as lactic acid, the molecule L-lactate is constantly produced from pyruvate in the body as it attempts to extract all the potential energy stored in glucose. A byproduct of the utilization of the derived ATP from this process is what creates the acidic environment in the exercising body due to the accumulation of hydrogen ions. The lactate molecule and hydrogen ions are two of the many biochemical reactions that take place in the body unnoticed, until it's in an endurance athletes body and they are working at a steady state of exercise. Then byproducts of energy production, lactate and hydrogen ions, can accumulate in the blood stream as they diffuses from muscles. This will lower the blood's pH and increase the amount of lactate in the blood. Lactate then hitches a ride with red blood cells and may visit the liver or heart, where assuming oxygen is present in sufficient quantity, it can actually be created into usable energy for the working body. The higher the rate of work, the more the system can be backed up and lactate and hydrogen ions will remain in the blood stream in greater quantities. Knowledge of this process allows us to test the working levels of blood lactate at various training paces as described in part I of this article. We can then use these levels and corresponding intensities to train the body to work more efficiently at ever greater workloads. This allows us to produce greater aerobic power and perform to our best capabilities.
Training to specifically improve our lactate recycling capabilities can come in the form or two types of training.
Lactate Threshold Training
The first type of training is best described as 'Lactate threshold training'. Lactate threshold training aims to increase the level of blood lactate above resting or moderate exercise levels (1.5-4.0 mmol/l in most athletes) and keep the work level or in 'steady state' so the body can develop it's ability to recycle lactate through the blood stream and offset the potential for acidosis by the accumulation of hydrogen ions. This type of work can be done in various workout formats. I have developed a list of workout ideas below entitled 'Lactate threshold workouts'.
Anaerobic Capacity Training
A second way to improve the body’s ability to utilize lactate most efficiently is to perform training best described as 'Anaerobic capacity training'. This type of training is deemed 'anaerobic' because it primarily utilizes anaerobic metabolism which can produce energy independent of the presence of oxygen. This is valuable training for endurance athletes for a variety of reasons. For one this anaerobic capacity training can be thought of as running strength training. This is because its intensity (100-120% of VO2 max or 400m-800m race pace) is so high that it requires the runner to use new motor units (small groups of muscle fibers within a larger muscle group). Activating new motor units and building new neural pathways is the way you develop the strength you gain when in the gym lifting free weights. For runners this strength 'gain' translates into better running efficiency at a variety of paces. That is to say that it takes less muscular energy to run at the speed the anaerobic capacity training is done at and paces slower than it because more power is now generated with each stride. The second benefit is in the adaptations the muscles undergo in the environment flooded with lactate. Because the energy is being derived from the complete catabolism of glucose to lactate the working muscles are flooded with lactate for a short period of time resulting in a greater ability of the muscles lactate receptors to respond to this high lactate environment while working. See my suggestions for anaerobic capacity workouts below.
Keep in mind that neither of these types of training are advisable nor fully beneficial to the athlete if a proper base of training has been set to develop the aerobic energy system and oxygen transport throughout the body. 6 or more weeks of comfortable paced running is needed to develop the infrastructure in the body to make the workouts below useful to you.
Lactate Threshold Workouts for Runners
Workout I - 2-4 x 2000m with 90 seconds rest in between. Each of these runs should be done at your established lactate threshold pace. Strict adherence to the 90 seconds rest is a must for a full benefit to the workout. If it takes you 9 minutes or less for each 2000m run you can do 3 or 4. sets If longer than 9 minutes begin with 2 sets. Ex: A runner with a lactate threshold pace of 6:30 min/mile would run 3 x 2000m at 6:30 pace with 90 seconds rest (8:07 for 2000m).
Workout II - 3-5 miles at steady state pace. This is a continuous run done after a proper warm up. This should be done at an intensity slightly below the estimated lactate threshold pace due to its continuous nature. Reducing the lactate threshold pace by 3-5% is appropriate. Select the distance you will run based on your estimated time run. Do not run for more than 25 minutes. Therefore: a runner who has been tested as having a lactate threshold pace of 5:30 would run 4 miles at 5:46 (5% slower).
Workout III - a 45 minute continuous run performed in a progressive manner. This means the athlete would begin the workout at a pace corresponding to the first rise in blood lactate from there test. This is often marathon race pace for runners or a bit slower. They will hold this pace for 20 minutes. The pace is then increased about 5% for 15 minutes. Finally the last 10 minutes of the run are done near the lactate threshold pace (another 5% increase in pace). There is no rest taken during this run, therefore it is quite challenging and is recommended for experienced racers. Runner can also use race that will take 45-60 minutes to complete to obtain the same training benefit.
Anaerobic Capacity Workouts for Runners
If beginning anaerobic capacity training it is advised to focus on the quality of each run by performing shorter intervals to begin with and taking as much recovery as needed to perform an equal effort on each.
Workout I - 6-10 x 200m with 2 - 3 minutes rest. Each of these runs should be done quite fast. The pace should be akin to one you would use if you where to race a 400-800m run. Since many runners have never explored racing those distances, it can also be described as very fast, but not "top speed."
Workout II - 8-12 x 100m hill (8-10% grade) with 3 minutes rest. Find a moderately steep hill and run up the hill fast with good form. Make sure to take a full recovery (up to 3 minutes and no less than 2 is recommended) so your performance is equally high on each repetition of the hill.
Workout III - 4-8 x 400m with 3 minutes rest. The intensity is equal to workout I and therefore this is more challenging due to is length. This is recommended for experienced runners.
Training the body to utilize its "diamond in the rough" of energy sources is a straightforward process once you have accurately established your OWN lactate threshold. It can lead to an improvement in aerobic power which is the functional element most predictive to success in endurance competitions. Knowledge of your lactate threshold pace allows your training to become focused and the benefits of your training to be realized more quickly. Furthermore an educated coach can use your lactate profile to develop a periodized training program that improves your areas of weakness and improves your aerobic capacity for your goal event.
I will be conducting a weekend of lactate tests for multisport athletes using their bikes and a CompuTrainer. This test will provide cyclists and multisport athletes the intensities and heart rate training zones appropriate for them to use for their aerobic and anaerobic training. To inquire about availability of the test, click here.
I encourage you to find out the specific intensities you should be training at even if you don't have the ability to take part in one of my lactate tests. My race performance calculator will provide you with recommended training paces based on a recent race performance and estimate heart rate from age and resting heart rate. You can find this valuable calculator here.
Long may you run,
Sean Coster
Complete Running Programs offers lactate threshold performance tests for runners and cyclists of various abilities. For more information check out this information on lactate testing.
For more writings on training, motivation and philosophies in distance running visit Sean's blog at www.seancoster.org/runningportland or www.crpusa.com
Copyright 2008 Complete Running Programs - May not be used without permission of the author.
No molecule in the human body gets as bad a wrap as lactate. Better known to athletes incorrectly as lactic acid, the molecule L-lactate is constantly produced from pyruvate in the body as it attempts to extract all the potential energy stored in glucose. A byproduct of the utilization of the derived ATP from this process is what creates the acidic environment in the exercising body due to the accumulation of hydrogen ions. The lactate molecule and hydrogen ions are two of the many biochemical reactions that take place in the body unnoticed, until it's in an endurance athletes body and they are working at a steady state of exercise. Then byproducts of energy production, lactate and hydrogen ions, can accumulate in the blood stream as they diffuses from muscles. This will lower the blood's pH and increase the amount of lactate in the blood. Lactate then hitches a ride with red blood cells and may visit the liver or heart, where assuming oxygen is present in sufficient quantity, it can actually be created into usable energy for the working body. The higher the rate of work, the more the system can be backed up and lactate and hydrogen ions will remain in the blood stream in greater quantities. Knowledge of this process allows us to test the working levels of blood lactate at various training paces as described in part I of this article. We can then use these levels and corresponding intensities to train the body to work more efficiently at ever greater workloads. This allows us to produce greater aerobic power and perform to our best capabilities.
Training to specifically improve our lactate recycling capabilities can come in the form or two types of training.
Lactate Threshold Training
The first type of training is best described as 'Lactate threshold training'. Lactate threshold training aims to increase the level of blood lactate above resting or moderate exercise levels (1.5-4.0 mmol/l in most athletes) and keep the work level or in 'steady state' so the body can develop it's ability to recycle lactate through the blood stream and offset the potential for acidosis by the accumulation of hydrogen ions. This type of work can be done in various workout formats. I have developed a list of workout ideas below entitled 'Lactate threshold workouts'.
Anaerobic Capacity Training
A second way to improve the body’s ability to utilize lactate most efficiently is to perform training best described as 'Anaerobic capacity training'. This type of training is deemed 'anaerobic' because it primarily utilizes anaerobic metabolism which can produce energy independent of the presence of oxygen. This is valuable training for endurance athletes for a variety of reasons. For one this anaerobic capacity training can be thought of as running strength training. This is because its intensity (100-120% of VO2 max or 400m-800m race pace) is so high that it requires the runner to use new motor units (small groups of muscle fibers within a larger muscle group). Activating new motor units and building new neural pathways is the way you develop the strength you gain when in the gym lifting free weights. For runners this strength 'gain' translates into better running efficiency at a variety of paces. That is to say that it takes less muscular energy to run at the speed the anaerobic capacity training is done at and paces slower than it because more power is now generated with each stride. The second benefit is in the adaptations the muscles undergo in the environment flooded with lactate. Because the energy is being derived from the complete catabolism of glucose to lactate the working muscles are flooded with lactate for a short period of time resulting in a greater ability of the muscles lactate receptors to respond to this high lactate environment while working. See my suggestions for anaerobic capacity workouts below.
Keep in mind that neither of these types of training are advisable nor fully beneficial to the athlete if a proper base of training has been set to develop the aerobic energy system and oxygen transport throughout the body. 6 or more weeks of comfortable paced running is needed to develop the infrastructure in the body to make the workouts below useful to you.
Lactate Threshold Workouts for Runners
Workout I - 2-4 x 2000m with 90 seconds rest in between. Each of these runs should be done at your established lactate threshold pace. Strict adherence to the 90 seconds rest is a must for a full benefit to the workout. If it takes you 9 minutes or less for each 2000m run you can do 3 or 4. sets If longer than 9 minutes begin with 2 sets. Ex: A runner with a lactate threshold pace of 6:30 min/mile would run 3 x 2000m at 6:30 pace with 90 seconds rest (8:07 for 2000m).
Workout II - 3-5 miles at steady state pace. This is a continuous run done after a proper warm up. This should be done at an intensity slightly below the estimated lactate threshold pace due to its continuous nature. Reducing the lactate threshold pace by 3-5% is appropriate. Select the distance you will run based on your estimated time run. Do not run for more than 25 minutes. Therefore: a runner who has been tested as having a lactate threshold pace of 5:30 would run 4 miles at 5:46 (5% slower).
Workout III - a 45 minute continuous run performed in a progressive manner. This means the athlete would begin the workout at a pace corresponding to the first rise in blood lactate from there test. This is often marathon race pace for runners or a bit slower. They will hold this pace for 20 minutes. The pace is then increased about 5% for 15 minutes. Finally the last 10 minutes of the run are done near the lactate threshold pace (another 5% increase in pace). There is no rest taken during this run, therefore it is quite challenging and is recommended for experienced racers. Runner can also use race that will take 45-60 minutes to complete to obtain the same training benefit.
Anaerobic Capacity Workouts for Runners
If beginning anaerobic capacity training it is advised to focus on the quality of each run by performing shorter intervals to begin with and taking as much recovery as needed to perform an equal effort on each.
Workout I - 6-10 x 200m with 2 - 3 minutes rest. Each of these runs should be done quite fast. The pace should be akin to one you would use if you where to race a 400-800m run. Since many runners have never explored racing those distances, it can also be described as very fast, but not "top speed."
Workout II - 8-12 x 100m hill (8-10% grade) with 3 minutes rest. Find a moderately steep hill and run up the hill fast with good form. Make sure to take a full recovery (up to 3 minutes and no less than 2 is recommended) so your performance is equally high on each repetition of the hill.
Workout III - 4-8 x 400m with 3 minutes rest. The intensity is equal to workout I and therefore this is more challenging due to is length. This is recommended for experienced runners.
Training the body to utilize its "diamond in the rough" of energy sources is a straightforward process once you have accurately established your OWN lactate threshold. It can lead to an improvement in aerobic power which is the functional element most predictive to success in endurance competitions. Knowledge of your lactate threshold pace allows your training to become focused and the benefits of your training to be realized more quickly. Furthermore an educated coach can use your lactate profile to develop a periodized training program that improves your areas of weakness and improves your aerobic capacity for your goal event.
I will be conducting a weekend of lactate tests for multisport athletes using their bikes and a CompuTrainer. This test will provide cyclists and multisport athletes the intensities and heart rate training zones appropriate for them to use for their aerobic and anaerobic training. To inquire about availability of the test, click here.
I encourage you to find out the specific intensities you should be training at even if you don't have the ability to take part in one of my lactate tests. My race performance calculator will provide you with recommended training paces based on a recent race performance and estimate heart rate from age and resting heart rate. You can find this valuable calculator here.
Long may you run,
Sean Coster
Complete Running Programs offers lactate threshold performance tests for runners and cyclists of various abilities. For more information check out this information on lactate testing.
For more writings on training, motivation and philosophies in distance running visit Sean's blog at www.seancoster.org/runningportland or www.crpusa.com
Copyright 2008 Complete Running Programs - May not be used without permission of the author.
CompuTrainer By Racermate Is Now The Presenting Sponsor Of 2008 North American Endurance Club Challenge
(3-11-08) From Press Release - Total Health Events is please to announce that CompuTrainer has become the presenting sponsor of the 2008 North American Endurance Club Challenge - to be held at the Grand Columbian Triathlon September 13, 2008 in Grand Coulee Dam, Washington. This is a first true multisport endurance challenge between clubs throughout the US and Canada - contested simultaneously at Iron, Half Iron and Olympic distances. The challenge will be part of the 5th annual Grand Columbian Triathlon Sept 13, 2008.
The CompuTrainer sponsorship will ensure the value of the total prizes will exceed $10,000 awarded to up to six clubs based upon total points awarded members competing at the Grand Columbian. Two complete CompuTrainer systems will be raffled to participating clubs. In addition, the 2008 event is slated to be video taped as part of the new excited CompuTrainer feature linking actual race video with the CompuTrainer action training format.
The American Challenge has been created to give active multi-sport clubs in the US and Canada the opportunity to go "head to head" with other clubs on one of the premier long course triathlon venues in North America. The Grand Columbian has been noted annually by Inside Triathlon as one of the "must do" triathlons.
Jon Hoskins, Race Director noted, "CompuTrainer has long been a feature in successful club and age group athlete training bike training. We are extremely pleased that they have chosen to partner with us to put on this new competition and feel it's an acknowledgment of the championship caliber event the Grand Columbian represents."
For the championship there will be two major categories of competition. In order to give clubs traveling from far away a chance at the prize purse, there will be one category for teams of three to five members and another category for teams with six or more. Combined scores will be based upon participation and athlete results overall and age group results.
Prizes will be awarded as follows in the two categories:
1st - $1250 cash, $500 voucher for 2009 Grand Columbian
2nd - $750 cash, $300 voucher for 2009 Grand Columbian
3rd - $500 cash, $200 voucher for 2009 Grand Columbian
4th Honorable mention - $250 voucher for 2009 Grand Columbian
See website at www.thegrandcolumbian.com for complete competition details.
The CompuTrainer sponsorship will ensure the value of the total prizes will exceed $10,000 awarded to up to six clubs based upon total points awarded members competing at the Grand Columbian. Two complete CompuTrainer systems will be raffled to participating clubs. In addition, the 2008 event is slated to be video taped as part of the new excited CompuTrainer feature linking actual race video with the CompuTrainer action training format.
The American Challenge has been created to give active multi-sport clubs in the US and Canada the opportunity to go "head to head" with other clubs on one of the premier long course triathlon venues in North America. The Grand Columbian has been noted annually by Inside Triathlon as one of the "must do" triathlons.
Jon Hoskins, Race Director noted, "CompuTrainer has long been a feature in successful club and age group athlete training bike training. We are extremely pleased that they have chosen to partner with us to put on this new competition and feel it's an acknowledgment of the championship caliber event the Grand Columbian represents."
For the championship there will be two major categories of competition. In order to give clubs traveling from far away a chance at the prize purse, there will be one category for teams of three to five members and another category for teams with six or more. Combined scores will be based upon participation and athlete results overall and age group results.
Prizes will be awarded as follows in the two categories:
1st - $1250 cash, $500 voucher for 2009 Grand Columbian
2nd - $750 cash, $300 voucher for 2009 Grand Columbian
3rd - $500 cash, $200 voucher for 2009 Grand Columbian
4th Honorable mention - $250 voucher for 2009 Grand Columbian
See website at www.thegrandcolumbian.com for complete competition details.
USATF-Oregon to Host Mountain Running Series
(3-10-08) From Press Release - The inaugural USATF La Sportiva Oregon Mountain Running Series will consist of four existing races around the state between May and October. USATF Oregon will be partnering with a La Sportiva to provide series scoring and additional prizes for USATF members in open, master, senior & veteran age groups. Modeled on the successful USATF New England Mountain Running Circuit, the Oregon series is designed to promote competition and increase awareness of the most scenic and challenging off-road running races the state has to offer. The races are:
June 7, 2008 - Granite Man Mountain Run, 10 miles, Jacksonville, OR
The Granite Man is an exciting off-road event held at beautiful Applegate Lake nestled at 2,000 feet in the Rogue River National Forest. This is an exceptional 10-mile up & down mountain run that features a steep one-mile section of course that climbs 1000' of in elevation gain.
August 2, 2008 - Mt. Ashland Hillclimb Run, 13 miles, Ashland, OR
Now in its 31st year, the Mt. Ashland Hillclimb Run is the oldest continuously run mountain race in Oregon. Starting in downtown Ashland, this race climbs 5600' over 13 miles to finish on the summit of scenic Mt. Ashland. The course record at this race was set in 1986 by Los Angeles Marathon winner Ric Sayre (1:42). Dolores Bergman set the women's record in 2004 in a time of 2:13.39.
August 30, 2008 - Sunrise to Summit Race, 3 miles, Mt. Bachelor, OR
Organized by the Mt. Bachelor Ski Education Foundation, the Sunrise to Summit may be the shortest race in the series but it is also the steepest. This uphill only course climbs 2600' in about 3 miles under ski lifts, thru volcanic rock strewn slopes to finally finish on the barren summit of Mt. Bachelor. The course records are held by Max King (35:32) and Jennifer Sventek (43:45).
September 21, 2008 - NW Mountain Running Championships, 7 miles, Mt. Hood, OR
This will be a brand new race from experienced race director Kevin "x-dog" Foreman. The 7-mile course will run both up and down the slopes of Mt. Hood from historic Timberline Lodge.
For more information on this or any other mountain, ultra & trail races in Oregon, go to: www.usatf-oregon.org/MUT or contact USATF Oregon's MUT Coordinator Richard Bolt at richardabolt@gmail.com.
June 7, 2008 - Granite Man Mountain Run, 10 miles, Jacksonville, OR
The Granite Man is an exciting off-road event held at beautiful Applegate Lake nestled at 2,000 feet in the Rogue River National Forest. This is an exceptional 10-mile up & down mountain run that features a steep one-mile section of course that climbs 1000' of in elevation gain.
August 2, 2008 - Mt. Ashland Hillclimb Run, 13 miles, Ashland, OR
Now in its 31st year, the Mt. Ashland Hillclimb Run is the oldest continuously run mountain race in Oregon. Starting in downtown Ashland, this race climbs 5600' over 13 miles to finish on the summit of scenic Mt. Ashland. The course record at this race was set in 1986 by Los Angeles Marathon winner Ric Sayre (1:42). Dolores Bergman set the women's record in 2004 in a time of 2:13.39.
August 30, 2008 - Sunrise to Summit Race, 3 miles, Mt. Bachelor, OR
Organized by the Mt. Bachelor Ski Education Foundation, the Sunrise to Summit may be the shortest race in the series but it is also the steepest. This uphill only course climbs 2600' in about 3 miles under ski lifts, thru volcanic rock strewn slopes to finally finish on the barren summit of Mt. Bachelor. The course records are held by Max King (35:32) and Jennifer Sventek (43:45).
September 21, 2008 - NW Mountain Running Championships, 7 miles, Mt. Hood, OR
This will be a brand new race from experienced race director Kevin "x-dog" Foreman. The 7-mile course will run both up and down the slopes of Mt. Hood from historic Timberline Lodge.
For more information on this or any other mountain, ultra & trail races in Oregon, go to: www.usatf-oregon.org/MUT or contact USATF Oregon's MUT Coordinator Richard Bolt at richardabolt@gmail.com.
Industry News: Amica Insurance to Title Seattle Marathon
(3-4-08) From Press Release - Amica Insurance is pleased to announce that they are the title sponsor for the 2008 Seattle Marathon. Amica Insurance will serve as the title sponsor not only for 2008 but also for the 2009 through 2011 races.
“Due to our great experience as a Platinum Sponsor last year, Amica was thrilled to become title sponsor and we are delighted that this event will now bear our name," said Vince Burks, senior assistant vice president at Amica Insurance. "We were drawn to this event because marathoners are driven individuals that appreciate quality and understand better than anyone the importance of consistent performance over the long haul. Amica Insurance has been delivering nationally recognized customer service for over 100 years, realizing it is indeed a marathon, not a sprint, when it comes to setting expectations and then doing what it takes to deliver. Amica is really looking forward to being a part of the Seattle Marathon."
The Amica Insurance Seattle Marathon, Marathon Walk, Half Marathon and Half Marathon Walk will take place Sunday, November 30, 2008. All events will start and end at the historic Seattle Center in downtown Seattle and will traverse the streets of the Emerald City, affording sweeping vistas of this important seaport town. The marathon course is USATF and AIMS certified and is a Boston Marathon qualifier.
"The Seattle Marathon has been growing strong for 37 years thanks to the support of devoted volunteers, runners and sponsors. Their passion for excellence has turned this race into a Northwest tradition," said John Kokes, president of the Seattle Marathon Association. "I am extremely excited to have Amica Insurance as our title sponsor and look forward to the growth for this year and beyond."
Amica Mutual Insurance Company, the nation's oldest mutual insurer of automobiles, was founded in 1907. The company is a national writer of automobile, homeowners, marine, and personal umbrella liability insurance. Life coverage is available through Amica Life Insurance Company, a wholly owned subsidiary. Amica employs more than 3,000 people in 39 offices across the country, including the Greater Seattle Office. Amica has been offering insurance in Washington since 1945.
For more information go to www.seattlemarathon.org.
“Due to our great experience as a Platinum Sponsor last year, Amica was thrilled to become title sponsor and we are delighted that this event will now bear our name," said Vince Burks, senior assistant vice president at Amica Insurance. "We were drawn to this event because marathoners are driven individuals that appreciate quality and understand better than anyone the importance of consistent performance over the long haul. Amica Insurance has been delivering nationally recognized customer service for over 100 years, realizing it is indeed a marathon, not a sprint, when it comes to setting expectations and then doing what it takes to deliver. Amica is really looking forward to being a part of the Seattle Marathon."
The Amica Insurance Seattle Marathon, Marathon Walk, Half Marathon and Half Marathon Walk will take place Sunday, November 30, 2008. All events will start and end at the historic Seattle Center in downtown Seattle and will traverse the streets of the Emerald City, affording sweeping vistas of this important seaport town. The marathon course is USATF and AIMS certified and is a Boston Marathon qualifier.
"The Seattle Marathon has been growing strong for 37 years thanks to the support of devoted volunteers, runners and sponsors. Their passion for excellence has turned this race into a Northwest tradition," said John Kokes, president of the Seattle Marathon Association. "I am extremely excited to have Amica Insurance as our title sponsor and look forward to the growth for this year and beyond."
Amica Mutual Insurance Company, the nation's oldest mutual insurer of automobiles, was founded in 1907. The company is a national writer of automobile, homeowners, marine, and personal umbrella liability insurance. Life coverage is available through Amica Life Insurance Company, a wholly owned subsidiary. Amica employs more than 3,000 people in 39 offices across the country, including the Greater Seattle Office. Amica has been offering insurance in Washington since 1945.
For more information go to www.seattlemarathon.org.
Bend Named Host City For 2008 and 2009 XTERRA Trail Running National Championships
(2-28-08) From Press Release - The Bend Visitor & Convention Bureau, in partnership with the Oregon Sports Authority, today announced that Bend has been named the host destination for the 2008 and 2009 XTERRA Trail Running National Championships. Bend, which was recently voted "America's Best Trail Running Town" by the editors of Outside Magazine, was selected above other competing destinations due to its variety of terrain, mild fall climate, running-friendly trails, and the enthusiasm, interest and support of the local community.
"Bend has received national and international recognition as a trail running mecca," said Doug LaPlaca, President and CEO of the Bend Visitor & Convention Bureau. "The next logical step for us is to identify and pursue opportunities to convert that recognition into increased tourism revenue, and the XTERRA Trail Running National Championship is a perfect fit."
The BVCB worked closely with the Oregon Sports Authority to secure the event, which is expected to attract a minimum of 300 competitors as well as family, staff, media and spectators to Bend at a time when lodging occupancy is typically low. Though the event date has been set for Saturday, September 27, 2008, a specific venue has not been selected. In the coming months, race organizers and the Bend VCB will work with local public and private groups including the U.S. Forest Service, Bureau of Land Management, Bend Metro Parks & Recreation, and private landowners and developers to identify a race venue and begin any necessary permit/approval processes.
"When we launched our Central Oregon Chapter in October, this is exactly the type of event we had in mind for the region," said Drew Mahalic, CEO of the Oregon Sports Authority. "Bend's reputation as an outdoor recreation destination will be a huge asset as we plan this event, and look to secure other, similar events of national prominence in the future."
The XTERRA Trail Running National Championship's main race is an Xduro (21k/13.1 mile) half-marathon distance event, but the day-long running celebration will also feature races of 10k and 5k distances, a festival/expo center for participants and spectators, and live entertainment. While the race field will include competitors who have qualified for the National Championship at other events, participation in all races is open to the general public.
"The U.S. Trail Run Series is one of the fastest-growing segments of XTERRA, with more than 50 races in 15 states on the calendar for 2008," said Tom Kiely, CEO of TEAM Unlimited, owner of XTERRA. "The Trail Running National Championship is the culmination of that series, and we are certain Bend will be an excellent backdrop upon which the event will unfold."
About the Bend Visitor & Convention Bureau:
The Bend Visitor & Convention Bureau is a non-membership, non-profit economic development organization dedicated to promoting tourism on behalf of the City of Bend. For more information or to order a complimentary Official Visitor's Guide to Bend, contact the Bend Visitor & Convention Bureau at 1-800-949-6086 or visit www.visitbend.com.
About the Oregon Sports Authority:
The Oregon Sports Authority has served as the state's sports economic development arm for more than a decade, injecting millions of dollars into Oregon's economy each year through sports tourism. Financially supported by more than 150 annual members, the non-profit organization works relentlessly to enhance the state economically and culturally through sports. The Central Oregon chapter's purpose is to positively impact the region's economy and quality of life by attracting sports events and supporting area youth sports programs. For more information visit www.oregonsports.org.
About the XTERRA Trail Run Series:
The XTERRA Trail Run Series is an off-shoot of the XTERRA multisport series – renowned for being the most illustrious off-road (swim, mountain bike, run) competition in the world. What started with a handful of independent trail runs is now the XTERRA Trail Running Series – a bona fide set of races that include 10 different U.S. Regions and 50 races, culminating with the XTERRA Trail Running National Championship on September 27, 2008, in Bend, Ore. Each event sets out to champion human potential and make the world a better place – one step at a time. For more information visit www.xterratrailrun.com.
"Bend has received national and international recognition as a trail running mecca," said Doug LaPlaca, President and CEO of the Bend Visitor & Convention Bureau. "The next logical step for us is to identify and pursue opportunities to convert that recognition into increased tourism revenue, and the XTERRA Trail Running National Championship is a perfect fit."
The BVCB worked closely with the Oregon Sports Authority to secure the event, which is expected to attract a minimum of 300 competitors as well as family, staff, media and spectators to Bend at a time when lodging occupancy is typically low. Though the event date has been set for Saturday, September 27, 2008, a specific venue has not been selected. In the coming months, race organizers and the Bend VCB will work with local public and private groups including the U.S. Forest Service, Bureau of Land Management, Bend Metro Parks & Recreation, and private landowners and developers to identify a race venue and begin any necessary permit/approval processes.
"When we launched our Central Oregon Chapter in October, this is exactly the type of event we had in mind for the region," said Drew Mahalic, CEO of the Oregon Sports Authority. "Bend's reputation as an outdoor recreation destination will be a huge asset as we plan this event, and look to secure other, similar events of national prominence in the future."
The XTERRA Trail Running National Championship's main race is an Xduro (21k/13.1 mile) half-marathon distance event, but the day-long running celebration will also feature races of 10k and 5k distances, a festival/expo center for participants and spectators, and live entertainment. While the race field will include competitors who have qualified for the National Championship at other events, participation in all races is open to the general public.
"The U.S. Trail Run Series is one of the fastest-growing segments of XTERRA, with more than 50 races in 15 states on the calendar for 2008," said Tom Kiely, CEO of TEAM Unlimited, owner of XTERRA. "The Trail Running National Championship is the culmination of that series, and we are certain Bend will be an excellent backdrop upon which the event will unfold."
About the Bend Visitor & Convention Bureau:
The Bend Visitor & Convention Bureau is a non-membership, non-profit economic development organization dedicated to promoting tourism on behalf of the City of Bend. For more information or to order a complimentary Official Visitor's Guide to Bend, contact the Bend Visitor & Convention Bureau at 1-800-949-6086 or visit www.visitbend.com.
About the Oregon Sports Authority:
The Oregon Sports Authority has served as the state's sports economic development arm for more than a decade, injecting millions of dollars into Oregon's economy each year through sports tourism. Financially supported by more than 150 annual members, the non-profit organization works relentlessly to enhance the state economically and culturally through sports. The Central Oregon chapter's purpose is to positively impact the region's economy and quality of life by attracting sports events and supporting area youth sports programs. For more information visit www.oregonsports.org.
About the XTERRA Trail Run Series:
The XTERRA Trail Run Series is an off-shoot of the XTERRA multisport series – renowned for being the most illustrious off-road (swim, mountain bike, run) competition in the world. What started with a handful of independent trail runs is now the XTERRA Trail Running Series – a bona fide set of races that include 10 different U.S. Regions and 50 races, culminating with the XTERRA Trail Running National Championship on September 27, 2008, in Bend, Ore. Each event sets out to champion human potential and make the world a better place – one step at a time. For more information visit www.xterratrailrun.com.
Run Smarter: Lactate Threshold Training - Part I - RCNW March eNewsletter
The concept and determination of the blood lactate threshold in exercise For many the concept of the lactate threshold is an abstract one that they blindly value for its frequent association with running and multisport performance. The truth is, like many things in exercise science, the answer to what it is and how to improve it depends on the person you talk to.
Also known as the anaerobic threshold, onset point of blood lactic acid (OBLA) as well as other names, the lactate threshold is the point at which the concentration of lactic acid in your blood begins to accumulate at a great or nearly exponential rate. I have always found the graphical depiction of the blood lactate curve to be the easiest to use in understanding where the lactate threshold point is.
Now the graph above would be the results of a lactate threshold field test I may do with an athlete. In that test I would have them run for 6 minutes at a variety of paces, each of which they can sustain without trouble for the 6 minutes. I may have them run at their conversational run pace, then the upper end of this pace, then their goal marathon pace, a comfortably hard pace and finally an approximate 5K or 10K race pace for a mile or less. Between each change of pace I would make a small prick on their finger and take a drop of blood to find out how much blood lactate has accumulated in the bloodstream. This is the label for the Y axis, the amount of lactate in the blood in milimoles per liter. On the X axis I have plotted their speed at each one of the samples. From this I can draw the red curves you see in the graph above and the point at which the concentration of blood lactate dramatically increases. This is easily noticed as the point where the two black lines inserted into the graph make a point. The information obtained from this test is valuable for all endurance athletes for a number of reasons.
Before you spend your hard earned money and energy to perform any type of performance test you need to know what information it will provide you and how you can incorporate this into your training.
What do you learn from a lactate test?
If a lactate test is conducted properly each bout of exercise will be below 100% of you VO2 max effort. Each segment lasts about 5-6 minutes and will maintain a steady state effort after the first minute. Following the last steady state run or ride the athlete will rest for 25 minutes and then conduct 1 all out effort of 60-90 seconds. Blood will be taken 3, 5 and 7 minutes after this exercise to determine the highest concentration developed during the sprint.
If the lactate measurements are taken using this protocol then the coach can estimate the following for the athlete:
1. The point at which the blood lactate first begins to rise above the baseline or resting levels. This is NOT what is commonly thought of as the 'lactate threshold' (as described above). This is simply the first noticeable rise in lactate concentration (quantified as 1.5 mmol/l above resting). A training pace (for runners) and wattage (for cyclists) can be determined from this. As this intensity is well below the heart rate deflection zone, accurate heart rate training zones are also determined from this test. Knowledge of this pace for an individual athlete is a valuable tool for athletes competing in events that last 2+ hours.
2. The pace or wattage and heart rate ranges that will produce the 4.0 mmol/l of blood lactate during steady state exercise. This will tell your coach the minimum pace that you need to produce to be at or above the lactate threshold. Knowledge of this intensity is useful for a wide variety of athletes, as lactate threshold training is needed by athletes in running from the 1 mile to the marathon.
3. The relative anaerobic capacity of the athlete. During the 75 second top speed test following the steady state bouts, the coach will be able to assess the amount of work you can produce anaerobically. Despite its connotations with sprinting and short distance events, training appropriately in this zone at certain periods in your training cycle will increase your chances of improving you aerobic capacity.
4. With subsequent tests the coach can assess improvements in aerobic capacity and if well trained in the testing may be able to identify if these are the result of aerobic development or anaerobic improvement. Follow up tests allow coaches and athletes to monitor training towards a peak event without the need for a potentially distracting competition prior to your goal event.
A lactate test is a tool
A lactate threshold test is to be used as a tool just like a watch, heart rate monitor or cycling computer. It doesn't replace the role of a coach and educated athlete, nor will it simply unveil a training program for you. Lactate testing is best done after an initial base is established. I would recommend the first test be done 12-16 weeks before a goal competition and a follow up test 6-8 weeks prior to your race. The data from this test should be used to build training paces/intensities for an athlete within the context of the periodized training program.
In next months 'Run Smart' article, I will discuss in more detail what lactate is, how your body uses it during exercise and what type of training will improve your lactate usage and resistance.
I have found that discussion about the lactate threshold and it's training often raises questions. I encourage you to submit yours to me at sean@crpusa.com under the subject lactate training.
Long may you run,
Sean Coster
Complete Running Programs offers lactate threshold performance tests for runners and cyclists of various abilities. For more information check out this information on lactate testing.
For more writings on training, motivation and philosophies in distance running visit Sean's blog at www.seancoster.org/runningportland or www.crpusa.com
Copyright 2008 Complete Running Programs - May not be used without permission of the author.
Also known as the anaerobic threshold, onset point of blood lactic acid (OBLA) as well as other names, the lactate threshold is the point at which the concentration of lactic acid in your blood begins to accumulate at a great or nearly exponential rate. I have always found the graphical depiction of the blood lactate curve to be the easiest to use in understanding where the lactate threshold point is.
Now the graph above would be the results of a lactate threshold field test I may do with an athlete. In that test I would have them run for 6 minutes at a variety of paces, each of which they can sustain without trouble for the 6 minutes. I may have them run at their conversational run pace, then the upper end of this pace, then their goal marathon pace, a comfortably hard pace and finally an approximate 5K or 10K race pace for a mile or less. Between each change of pace I would make a small prick on their finger and take a drop of blood to find out how much blood lactate has accumulated in the bloodstream. This is the label for the Y axis, the amount of lactate in the blood in milimoles per liter. On the X axis I have plotted their speed at each one of the samples. From this I can draw the red curves you see in the graph above and the point at which the concentration of blood lactate dramatically increases. This is easily noticed as the point where the two black lines inserted into the graph make a point. The information obtained from this test is valuable for all endurance athletes for a number of reasons. Before you spend your hard earned money and energy to perform any type of performance test you need to know what information it will provide you and how you can incorporate this into your training.
What do you learn from a lactate test?
If a lactate test is conducted properly each bout of exercise will be below 100% of you VO2 max effort. Each segment lasts about 5-6 minutes and will maintain a steady state effort after the first minute. Following the last steady state run or ride the athlete will rest for 25 minutes and then conduct 1 all out effort of 60-90 seconds. Blood will be taken 3, 5 and 7 minutes after this exercise to determine the highest concentration developed during the sprint.
If the lactate measurements are taken using this protocol then the coach can estimate the following for the athlete:
1. The point at which the blood lactate first begins to rise above the baseline or resting levels. This is NOT what is commonly thought of as the 'lactate threshold' (as described above). This is simply the first noticeable rise in lactate concentration (quantified as 1.5 mmol/l above resting). A training pace (for runners) and wattage (for cyclists) can be determined from this. As this intensity is well below the heart rate deflection zone, accurate heart rate training zones are also determined from this test. Knowledge of this pace for an individual athlete is a valuable tool for athletes competing in events that last 2+ hours.
2. The pace or wattage and heart rate ranges that will produce the 4.0 mmol/l of blood lactate during steady state exercise. This will tell your coach the minimum pace that you need to produce to be at or above the lactate threshold. Knowledge of this intensity is useful for a wide variety of athletes, as lactate threshold training is needed by athletes in running from the 1 mile to the marathon.
3. The relative anaerobic capacity of the athlete. During the 75 second top speed test following the steady state bouts, the coach will be able to assess the amount of work you can produce anaerobically. Despite its connotations with sprinting and short distance events, training appropriately in this zone at certain periods in your training cycle will increase your chances of improving you aerobic capacity.
4. With subsequent tests the coach can assess improvements in aerobic capacity and if well trained in the testing may be able to identify if these are the result of aerobic development or anaerobic improvement. Follow up tests allow coaches and athletes to monitor training towards a peak event without the need for a potentially distracting competition prior to your goal event.
A lactate test is a tool
A lactate threshold test is to be used as a tool just like a watch, heart rate monitor or cycling computer. It doesn't replace the role of a coach and educated athlete, nor will it simply unveil a training program for you. Lactate testing is best done after an initial base is established. I would recommend the first test be done 12-16 weeks before a goal competition and a follow up test 6-8 weeks prior to your race. The data from this test should be used to build training paces/intensities for an athlete within the context of the periodized training program.
In next months 'Run Smart' article, I will discuss in more detail what lactate is, how your body uses it during exercise and what type of training will improve your lactate usage and resistance.
I have found that discussion about the lactate threshold and it's training often raises questions. I encourage you to submit yours to me at sean@crpusa.com under the subject lactate training.
Long may you run,
Sean Coster
Complete Running Programs offers lactate threshold performance tests for runners and cyclists of various abilities. For more information check out this information on lactate testing.
For more writings on training, motivation and philosophies in distance running visit Sean's blog at www.seancoster.org/runningportland or www.crpusa.com
Copyright 2008 Complete Running Programs - May not be used without permission of the author.
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