Again, we increased her
OLYMPIC volume to 100-110 miles
The Quest
for Bronze
by U.S. Olympic Coach Dr. Joe Vigil
One of the most compelling
success stories of the Athens Olympics
was the U.S. Team's performance in
the Marathon. The outstanding effort
displayed by these athletes was the
result of not only exceptional talent
and discipline on behalf of the
athletes, but impeccable planning
and application of 21st century sports
science. This article deals not only with
the application of science and training
methodology, but also the athlete/
coach interrelationship vital for the
success in any athletic endeavor.
Although Team Running USA had two
medalists in the Marathon – Deena
Kastor (Bronze) and Meb Keflezighi
(Silver), this article will deal with the
specifics of the training progression of
Deena Kastor.
This success was not an overnight
achievement. It started 20 years ago
when Deena’s involvement in age
group athletics first started. From the
very beginning, she showed signs of
things to come. After winning several
California state high school
championships, she enrolled at the
University of Arkansas. Her collegiate
career was good but not exceptional.
She earned several “All American”
recognitions in both Cross Country and
Track & Field, but she never won a
national championship. The
She was only running
40-50 miles a week…We
increased that volume
to 70 miles per week
(MPW) for the next 15
months. This allowed for
gradual adaptation
without any resulting
injuries or setbacks.
2
TRAINING
outstanding talent she displayed as a
high school runner was never realized
in college.
I first met Deena when she
competed for the U.S. Jr. Cross Country
Team in the World Championships in
Aix Le Baines, France. In our first
meeting, we developed an instant
mutual respect. I learned that at the
completion of her University of
Arkansas studies, Deena found herself
with a burning desire to continue her
training. Like most, she dreamed of
one day running in the Olympics and,
at the urging of her Arkansas Assistant
Coach, Mylan Donley, she contacted
me. At first I was reluctant to work with
her, but her persistence, hunger for
high goals, and willingness to relocate
to Alamosa, Colorado (7543’ altitude)
persuaded me to take her on. Hence,
a team was formed.
We both knew VO2 MAX
was important, but even
more so was the increase
of anaerobic threshold
sometimes referred to
as tempo runs.
QUALITIES NECESSARY
FOR SUCCESS
I believe it was the best
professional move either one of us has
ever made. Her accomplishments the
last eight-ten years (1996-2005) have
been spectacular. The qualities
necessary for this level of success and
the progression of her physiologic
profile came at a great price.
As with all members of Team
Running USA, we required that all
athletes strive to:
• Improve Personal Relationships
• Improve Achievement
Motivation
Peak Running Performance •
per week and, not
surprisingly, her VO2 MAX
was at 81.3 mls.
This level of fitness is
attained by very few
athletes and is one of the
highest ever recorded by
an American athlete.
• Improve the Quality of their Mini
& Macro Environments
• Improve their Athletic Maturity
• Show Integrity to their Value
System
• Display a Commitment to their
Mission
• Practice Abundance by Giving
Back to their Sport and Team
If I were to operationally define
the qualities an athlete must possess to
be successful, Deena would epitomize
those qualities. She is a great example
of mind/body autonomy working in
harmony to reach set goals. She truly
believes and adheres to the principle
of unending improvement and the
setting and achieving of even higher
goals.
INCREASES IN VOLUME
Knowing that I had an athlete
willing to go the extra mile, we started
working on the physiologic variable
that would allow her to compete at
the international level. Previously, she
was only running 40-50 miles a week,
which certainly was not enough
volume to compete at her desired
level. We increased that volume to 70
miles per week (MPW) for the next 15
months. This allowed for gradual
adaptation without any resulting
injuries or setbacks. At this point, she
had a VO2 MAX of 70.2 mls. (VO2 MAX is the
maximum amount of oxygen in
milliliters your body can use in one
minute per kilogram of body weight,
i.e. the higher the better). We next
increased her volume to 90 miles a
week over the next 18 months. Her VO2
MAX jumped to 77.5 mls. During this time
period, she was making her mark
nationally and had won a national
championship in Cross Country. Again,
we increased her volume to 100-110
miles per week and, not surprisingly,
VOL. 14 / NO. 4

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.
her VO2 MAX was at 81.3 mls. This level of
fitness is attained by very few athletes
and is one of the highest ever
recorded by an American athlete.
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.
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,
Peak Running Performance •
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 Meb 1.93 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.
Volume runs, when
combined with a
regular diet of AT runs,
are the most important
workouts for the
development of the
endurance component.
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
VOL. 14 / NO. 4
altitude. It can therefore be
concluded that altitude training is
necessary for success in endurance
events. I have lived all my life at
altitude in Alamosa, Colorado (7543’)
and it was easy for me to become a
true believer in altitude training. The
observations I have made and my
background in physiology has shown
me that there is a distinct advantage
to altitude training.
Over the past 30 years, I
have hosted individuals
and entire federations
for their altitude
training. The successes
include World Records,
Olympic medals and
personal bests.
Over the past 30 years, I have
hosted individuals and entire
federations for their altitude training.
The successes include World Records,
Olympic medals and personal bests.
Most of the distance running world has
bought this philosophy. However, it
has been difficult to convince most
American coaches and athletes.
When Team Running USA was
organized in 2000, Bob Larsen and I
were hired to run the program. We
both believed in altitude training and
incorporated three-four altitude
training blocks of one month or longer
in our annual training plan. We
selected Mammoth Lakes, California
(8000-10,000’) as our official high
altitude training camp. We also tried to
hold our camps prior to major events
so they could go down to sea level
with the greatest amount of oxygen
carrying capacity possible.
Deena had spent four years (1996-
2000) in Alamosa when we made our
move to Mammoth Lakes, CA. The
next four years (2001-2005) gave her a
greater adaptation to altitude and she
was capable of training at even high
altitudes (9000’), which she did
frequently. On occasion, we would go
to sea level to train at ARCO OTC in
San Diego. This was also the site for all
of our testing protocols. We were,
however, altitude-based the majority
of the time.
By living and training at altitude,
athletes expect to get an increase in
their red blood cell mass and
3

Table 1 This table illustrates progression in weekly volume. It can be utilized by
more experienced marathoners who can handle the increased volume.
hemoglobin, which enhance the
athletes’ oxygen carrying capacity.
These factors allow the athlete to
perform and train more effectively
upon return to lower elevations.
OLYMPIC EVENT DECISION
Upon consideration of all the
negatives and positives of the
geophysical conditions we would
encounter in Athens, 11 months prior
to the games, Deena decided on the
Marathon. I believe she could have
done as well had she selected the
10000 meters, but her choice proved
to be a wise one. We began by
running Olympic Trials for protection
against injury. This way she would be
assured of making the Olympic Team.
She decided to dedicate 11 months to
the best and most difficult training she
ever had, as well as competing a
minimal number of times. The focus for
the year was to medal in the
Marathon. She, along with her three
training partners, Colin Steele, Joe
Eckerly and Derek Tate, put together
14 weeks (See Table 1) of excellent
training that produced a fitness level
she had not previously experienced.
CRITICAL ZONE TRAINING
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
4
above levels.
The average times in the Marathon
for the previous four Olympic Games
and five World Championships were
2:26:45 for First, 2:27:34 for Second and
2:28:16 for Third. Our goal was to
medal, so we had to train to achieve
these times under all conditions. The
topography of the Marathon course in
Athens is shown in Figure 1.
One can observe the torturous
eight-mile incline from 18000 meters to
31000 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 7000-8000’ 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.
To meet the extreme demands of
heat and humidity, we did three things:
1. We wore extra clothing in
practice.
Figure 1
Profile of Athens Olympic Marathon Course
Peak Running Performance •
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.
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.
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 displayed
beautifully, as the race results
indicated.
Deena’s support team included
her husband, Andrew (Physical
Therapist) and three training partners.
In Table 1, the last 14 weeks shows 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
VOL. 14 / NO. 4

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.
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. Table 2 exhibits the plan we
employed.
THE RACE
I was not able to go to the starting
line because of the traffic and crowd
controls. In my last conversation with
Deena before race time, she confided
in me and said, “I have done every
workout you have prescribed over the
last seven months. I feel fitter than I
have ever felt and I am confident that
I will medal today.”
Along with her many supporters, I
went to the historic Panathinaiko
Stadium, home of many famous
marathons, to watch the race unfold.
As I sat and watched, I recalled all her
training sessions throughout the
previous 11 months as well as her
volume (40,000 miles of training) the
previous eight years. I, too, was
confident she would medal. We
Time of Day Sun
Morning 8:30 AM 3 5
Mid-Day 1-3 PM
Evening 5-6 PM
Table 2: Typical Weekly Program
watched on the giant TV screen as
she moved progressively from 28th
position to 3rd, running courageously,
methodically, with confidence and
emotional control.
To work with an athlete of the
caliber of Deena Kastor comes once
in a lifetime, and I have enjoyed every
minute of it. Her Bronze medal was
certainly a highlight of the Games for
the American Team and legions of
American distance runners back
home. The biggest impact into the
future will be the courage, the work
ethic, her passion for the sport and the
leadership she displayed on her
memorable journey. This showed that
Americans, with proper training, are as
good as any runners in the world.
Young American runners in their
developmental stages will try to
emulate her and now know that their
dreams and visions are realistic and
possible, for they too can medal in the
Olympic Games. Thank you, Deena.
Coach Vigil has served the United States as
an International coach on several
occasions including the Athens Olympics in
2004. A member of Eight Hall of Fames,
Coach Vigil coached the Adams State
Grizzlies for 28 years where he led his teams
to 18 National Championships, accounting
for more than 350 All Americans!
Mon Tue Wed Thu Fri Sat
1
4
4 3 5 2
Long
Short
Drills / Gym ==============>
5 5 5 5 5

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 10000 Meters (30:50:32) Palo Alto, CA 2002
American Road Records Half Marathon Women Only (1:10:08) Virginia Beach, VA 2001
5K Road (14:54) Carlsbad, CA 2002
15K Gate River Run (47:15) Jacksonville, FL 2003
Marathon (2:21:16) London, England 2003
8K LaSalle Bank (24:36) Chicago, IL 2005
National Championships 3 Track
6 Road
3 Cross Country
World Cross Country Medals Individual Silver Dublin, Ireland 2002
Individual Silver Lausanne, Switzerland 2003
Team Silver Dublin, Ireland 2002
Team Silver Lausanne, Switzerland 2003

Peak Running Performance • VOL. 14 / NO. 4 5