Running mechanics even before running economy. You could be a massive heel striker and landing way in front of your center of mass. If you aren’t then like someone said running economy , where someone looks good running from the outside but from the inside they’re using a lot more energy than they need to
Yep I look pretty good from the outside. Could be running economy tihing. Would be cool if you can optimise that.
And for vo2max, how high are we talking? I've achieved above 70 before (i'd like to not reveal the actual detailed number though)
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Aside from all the other factors posted, your body might simply be better suited to cross country skiing than running. Two completely different sports. High VO2 max is just one factor. Swimmers and cyclists usually have very high VO2 max but struggle running because their bodies aren't specifically trained for running. Running is a high impact sport. The other sports are low impact and don't beat up your body so much.
Jack Daniels was the first to introduce the concept of “velocity at VO2 max”.. i.e. how fast you’re running when you’re at VO2 max. He derived the curves for running economy based on that. He even used a story from his running career; he had a VO2 max of about 65 but could consistently beat one of the runners in his group even though that guy’s VO2 max was > 70.
You need to improve your running economy and lactate threshold, which will increase your vVO2 max and the time you can hold a faster pace.
To be fair though, yes probably my running economy isn't good. If you know, how can one improve their running economy?
Also, based on some online calculators I should be able to run around 9 minutes with my vo2 max. That seems quite unreachable at the moment, 9 minutes.
Other than that I think I have a pretty okay lactate threshhold compared to my maximum. Last autumn's test my threshold ish~4mmol (187 hr) was around 93% of maximum heart rate (200), which seems pretty good though. At 182hr I was even running at 2.49mmol lactate... Very easy? Mmmh. I'm not going to share all the results of the test though as I don't want everyone to know what my vo2max is. I just wanna say, it was good👍
I am really good at long duration endurance, like trailrunning for 7 hours, 34km/21miles and lots of uneven terrain, mud and mountains for example, while still being able to run quite fast at the end (fast for me at least). The thing is that this feels almost easyer to run fast at the end of a long run than runing a 3k at that same finishing speed, when I should have fresher legs...
Why that is, I have absolutely no idea🤔
Why are you being coy about sharing your VO2 max numbers? This is an anonymous board.
You are already sharing lactate threshold data? Even with that I would want to know more. Like, did they test your max? What were the test intervals at rest after? What was your recovery time back to normal lactate levels?
I guess like you we all have absolutely no idea if you are withholding information?
Running mechanics even before running economy. You could be a massive heel striker and landing way in front of your center of mass. If you aren’t then like someone said running economy , where someone looks good running from the outside but from the inside they’re using a lot more energy than they need to
Yep I look pretty good from the outside. Could be running economy tihing. Would be cool if you can optimise that.
And for vo2max, how high are we talking? I've achieved above 70 before (i'd like to not reveal the actual detailed number though)
If properly trained, a person with > 70 VO2 max should be able to break 9 mins. Your previous comment about "running with stiff legs when tired" sounds like you're mixing your XC skiing form (straight leg) with your running form, if so you need to work this habit out. Worse case is you have a hip impingement syndrome (FAI) limiting knee lift, but you likely would have had other issues, so probably not.
The old school way to improve running economy is to just run a lot (see Jerry Lindgren :) ).There were good suggestions already posted about intervals. Two other suggestions are to do Strides 2x per week at end of your when (when HR has come down). Run for 20-30 seconds starting easy and lengthening your stride until you're at 90-95% speed. Start with 4, build up to 6-8. Also doing uphill repeats which improves knee lift, just be careful of your achilles.
Before your next 3k ensure you do a good warmup, it's very easy to go far over lactate threshold and fade badly if you're not prepared. Don't try for 9 mins, just start at your old pace and pick it up last k or so.
A better answer might be to get a coach or join a club with a good coach.
Has essentially nothing to do with running economy; the measure has been simplistically applied but for myriad reasons clear, is misguided.
More than likely they selected an incline walking protocol which can inflate estimates 20%, especially in taller athletes with good genetics and only a general conditioning background.
I suggest adding stairs, hills. and fartlek (varied-pace training) on undulating course.
Since you're in an amateur club it's possible that the 9:58 runners are just bad at skiing. But if your VO2 is over 70, I'd expect you to be better than an amateur!
There are a couple factors which I think might cause you to run slowly relative to your ski speed. Most of them have to do with the fact that there are certain body types/strengths that work well for skiing but not as well for running IMO.
Are you a good ski sprinter? For distance ski races, you don't need fast twitch capability as much as on the track.
Can you run a mile in under 5 minutes? If you want to be a better runner, I think you should work on your mile time first--- faster paced running.
Do you have big quads/a big upper body? Some good skiers are built a bit more like bikers or rowers, and it can be hard to run
Running mechanics even before running economy. You could be a massive heel striker and landing way in front of your center of mass. If you aren’t then like someone said running economy , where someone looks good running from the outside but from the inside they’re using a lot more energy than they need to
Yep I look pretty good from the outside. Could be running economy tihing. Would be cool if you can optimise that.
And for vo2max, how high are we talking? I've achieved above 70 before (i'd like to not reveal the actual detailed number though)
You can improve your running economy by running more, by regularly doing strides (4-6 x 80m @ 90% max pace), and by carrying out a strength and conditioning routine.
If you think your hip flexor/knee lift is a limiting factor, then working on mobility and strengthening that specific area.
Aside from all the other factors posted, your body might simply be better suited to cross country skiing than running. Two completely different sports. High VO2 max is just one factor. Swimmers and cyclists usually have very high VO2 max but struggle running because their bodies aren't specifically trained for running. Running is a high impact sport. The other sports are low impact and don't beat up your body so much.
Yes that is indeed true. If one can do a sport quite well, it doesn't mean they can do others also. Xc-skiers however are generally good runners. I've also seen a brittish cyclists (not triathletes!) run national 5k records and that to me sounds like most endurance athletes can run well.
I think your statement is completly correct as I am very good at the skating technique, something that requires a sideways push off, just like ice skating or inline skating for example. I myself am not that good in classical style as I could be, which indicates that my parallel movement of the legs is less strong and classical skiing is more like running in that sense.
I am however really good at skyrunning, something that requires more power than good running economy, terrain is uneven as well...
I found running indeed more demanding than other sports. So I guess I'll have to train to endure these kind lf impacts I guess, my legs are strong but maybe not 100% correctly strong in the right muscles, like my calves.
I know 2 runners who ran 3k under 8min and they vo2max wasn't even 70
Yes, as other posters have noted, elite distance runners tend to have vo2max numbers somewhat lower than elite cyclists and xc skiers. And as another poster noted, you need a decent amount of basic speed to help you with how efficiently you can use that oxygen.