Lactic Acid Test

You purchased this equipment and ran the test without knowing how to use it?

Effing genius.

you're over examining running data, nothing is definite in the body, its constantly changing.

get back to basics

its nothing that I purchased. Its just something I did when I visited a friend who had one. Im just curious to know what it says, I am not one to base my all my training on what a computer says. I just would like to know, what it said.

One thing it can tell you is give you some idea if you're more strength-based (ST) versus speed-based (FT) which can give you some clues as to more effective training approaches.

What kind of numbers did you see for HR and lactate? Also, what were the rests (duration and type, eg standing, easy jog etc), and what is your (measured) HRmax? And what was the pace for the 2000s (10k pace? half marathon pace?)

2k- Time- Lactate Level- HR when finished- HR after 1 min rest

1. 8:20 (1.2) 175 - 125

2. 7:59 (0.9) 180 - 121

3. 7:30 (1.5) 190 - 125

4. 6:58 (2.7) 191 - 126

5. 6:30 (5.9) 196 - 140

What's your 5k PB by chance?

This test was done a year ago, 5k PB was 2 years ago 15:50

I'm going to go out on a limb and guess that you don't have a blazing kick. Is that a fair statement?

If not, clearly I have nothing to offer in this thread.

true

I guessed that based on the fact that your final lactate reading isn't especially high. A speed-based runner would generate higher lactate values at high speeds. Mind you, unless you were far off 15:50 shape at the time of the test, this session shouldn't have been all that demanding for you, with only the final 2000 starting to get "hard" and causing you to generate "a lot" of lactate. I almost withdrew my guess.

Your weakness is therefore likely a relative lack of basic speed/power. You would be well served emphasizing "speed" training a little more than traditional "endurance" training (long runs, tempo, fartlek, etc). Not solely speed training, but perhaps shift the balance in that direction. Lots of strides, and maybe 2 out of every 3 weeks some kind of truly fast work, like low volumes of hard 200s, 300s, 400s etc. Of course, depending on what phase of training.

Anyway, that's all I got for ya.

what do you think about the heart rate being so high?

Couldn't really say without knowing your (actual, measured) maximum heart rate. Not a guess, or an estimate based on age, but a legitimate measured value.

Personally, my HR recently got up to ~ 158 at the end of 3 x 2000 at 6:33 (I'm in similar 5k shape as you were), but my maximum is only 8-10 beats higher than that, so I hit around 93-94% of my max. You may have hit similar at the end of this session.

Do you know your max HR?

nope

Well, it's probably around 210.

Looking a little closer at the HR numbers, there's more we can see. The fact that your HR is already quite high on the first 2000 (at 6:40/mile) also suggests a lack of aerobic development.

So you've actually got TWO weaknesses: lack of speed, and lack of aerobic fitness. Which PROBABLY just means you're a relatively untrained (younger, less experience) runner who still has a LOT of upside, provided you get some good training under your belt over a period of years.

If you don't already have one, look around and get yourself a good coach.

(of course, I could be totally off base... no guarantees implied)

I Appreciate it a bunch.

some dude who knows some stuff wrote: So you've actually got TWO weaknesses: lack of speed, and lack of aerobic fitness.

Just to extend this thought - the positive side of this is that you're probably going to do better, ultimately, in the longer distance events, and you should keep that in mind. BUT, given an intrinsic lack of speed, you should work while you're young to maximize your ability in the shorter events. So race plenty of 800s and 1500s while you can, but as you mature, look to move up to 10k and beyond a little earlier than your peers. You might be destined to be a marathoner. Good luck!

if anyone has anymore insight please free to email me @

guitarsmack@gmail.com

CTRunner007 wrote:

if anyone has anymore insight please free to email me @

guitarsmack@gmail.com

Some Dude is correct - lack of fitness. There is very little change in HR (~20bpm) for an almost 2 minute change in pace (8.20 - 6.30/mile). I had a young athlete do something similar (what I call an "Aerobic Profile" test) just using a HR monitor. It was clear that his runs are too fast for his fitness, he ran 8.30/mile at a HR of 150bpm and 160, but 5.55/mile at 180bpm!! He raced 3m XC in 16.19, but couldn't break 18 minutes in a solo 3M Tempo run (6.10,6.04,5.55/mile). He needs to develop the capacity to run faster (7-7.30/mile) at lower heart-rates.

To see a practical use of this protocol, see Gelindo Bordin (1988 Olympic marathon champ) and his coach, Gigliotti. There is reference to his testing online somewhere (search this site you may find it). The idea was to use these five 2km repeats (40sec recovery to collect blood sample)around marathon pace (the median - 3rd - figure). Some people (see P.Jansen - "Lactate Threshold Training") use 4mmol as the determinant of LT, with 2mmol for aerobic threshold. Doing it once, as you have, really doesn't say a whole lot until you do it again - next time armed with more information as to what you are trying to determine from the test.

it was a 2 min change in 2,000 not a mile