Watched a Running Coach DVD last night

My friend Doug loaned me a DVD of running coach Jack Daniels.
I found that it was really well organized and was a great reminder of all the basics of training.

I'll summarize some of the info here for future reference.

Types of runs:
Easy Running - Good for Cellular adaptation. Hemoglobin and Mitochondria both make increases which helps carry oxygen and get fuel to the muscles.

Threshold Running: This helps build Lactate Threshold

Interval Training: VO2 Max builder.

Hills or Short interval with long rest: This improves your economy. Sprinters do much of their work on Short Intervals long rest.

Keep a couple things in mind for the Intervals and hill drills.
1) running above your VO2 max pace is no better than AT your VO2 max pace. It does up the risk for injury though and will limit the number of reps you will be able to do.
2) Also it does take some time to ramp up to your VO2 max. Make sure the interval is long enough so you are in fact stressing your VO2 max.

Lastly I found it interesting how much benefit a 30 minute workout achieved, shorter than that not so much. After 30 minutes obviously there are gains, but the curve to 30 min is quite steep, then it starts tapering off.