http://www.coolrunning.com/engine/2/2_1/the-anatomy-of-a-medal.shtml
Joe Vigil on Deena's training:
"Presently, we maintain an average of 100 mpw ±10 and adjust that volume
in accordance with the competitions she will enter. The volume can be
as low as 70 mpw for track races to 140 mpw for a marathon. Because of
our precise planning, she handles this volume manipulation very well.
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."
