Lactate test results.

there are no magical tempo training pace or duration

'tempo run' is a sort of silly term because every pace has tempo

no one really runs precisely steady velocity anyway and fatigue resistance

may be improved with slightly varying pace

there is no lactate steady state, unless you are willing to slow down

fixed lactate values are also silly because these values mean different things for different athletes.

if you are new to training, the half time of adaptation is relatively short so these paces are changing regularly, pretty much daily.

if you are advanced in training, unlikely that modifying these parameters should be a primary focus of training.

lower lactate values can be a marker of progress or overtraining

marathon pace runs? marathon goal pace is ~4.6 x your 10km capability

Eager2improve wrote:

Can someone interpret these results?

What would be my tempo pace ,max lass, marathon pace runs based off of these figures.

Marathon pace about 5.30-5.20 per mile

Has anyone actually used lactate testing successfully to improve their running?

I've known swimmers that will test during workouts to make sure they are training at optimal paces but swimming is so much different than running.

No, I think it's pointless for athetes, but another way to make money for those who do the tests or control the athletes.

I was just telling the OP what sort of pace to expect.

There are some pretty ignorant posts on this thread.

The Beave: "Gee Wally, there can't be any methodical approach to training using physiological parameters, because they vary between athletes so much."

Eddie Haskel: "That's right kid. The fizzyologists taking those measurements are just blowing smoke to get their Phd."

You have nothing to offer. I have.

Make an effort. Go on, try. Post something useful for the OP like I did.

Thanks guys, i ran a 10 miler in 53:00 and a marathon in 2:32 on a tough course off these results.

As the lactate test is quite expensive i'm trying to go by heart rate to gauge my effort on training runs to take into account the weather as opposed to using pace.

As i have this data i can use the HR figures to gauge the equivalent effort.

maybe?.. wrote:

You have nothing to offer. I have.

Make an effort. Go on, try. Post something useful for the OP like I did.

You have nothing to offer either. You have no idea whether lactate testing can be useful or not, and for what purpose. That so few coaches in the NCAA utilize this technology is also why swimming is way more advanced training-wise than track. Track exists in the dark ages - that is why so many have to resort to PED's, they haven't a clue how to advance their training otherwise.

You should learn how to read through a thread.

Eager2improve wrote:

Thanks guys, i ran a 10 miler in 53:00 and a marathon in 2:32 on a tough course off these results.

As the lactate test is quite expensive i'm trying to go by heart rate to gauge my effort on training runs to take into account the weather as opposed to using pace.

As i have this data i can use the HR figures to gauge the equivalent effort.

That might not be always accurate. Heart rate and lactate levels will vary as much as other factors. Just go by feel, and learn to judge pace by effort and recovery. It will make you a better runner.

Congratulations on your race results. I'm sure there is more to come.

Eager2improve wrote:

Workload Heart Rate VO2

(km/h) beat/min) (ml/kg/min)

FBLA (lactate=4mmol/l) 18.9 185.7 77.1

FBLA (lactate=3.5mmol/l)18.6 182.7 75.6

FBLA (lactate=3mmol/l) 18.3 179.3 73.9

FBLA (lactate=2.5mmol/l)17.9 175.5 71.9

FBLA (lactate=2mmol/l) 17.4 170.8 69.5

TEM of 0.2mmol/l at 16.5 161.5 64.8

Initial Rise of 1mmol/l@18.0 176.3 72.3

Lactate Threshold 16.6 162.8 65.4

Log-log LT 15.4 150.6 59.2

Dmax 16.0 156.4 62.1

Modified Dmax 17.7 173.9 71.1

Adapt LT1 17.0 166.8 67.4

Can someone interpret these results?

What would be my tempo pace ,max lass, marathon pace runs based off of these figures.

Congratulations, you just wasted a sh*tload of money.

You know how to get BUFF and RIPPED? Join your local CrossFit gym aka "BOX". That's what will get you there, not any amount of jogging on the treadmill.

If you ran on a treadmill the paces are not useful.

Well trained runner can run a marathon at ~2 mmol and 1 hour at~4 mmol.

I think you could better run some races with a heart rate monitor.

random3 wrote:

Has anyone actually used lactate testing successfully to improve their running?

I've known swimmers that will test during workouts to make sure they are training at optimal paces but swimming is so much different than running.

Marius Bakken.

random3 wrote:

Has anyone actually used lactate testing successfully to improve their running?

I've known swimmers that will test during workouts to make sure they are training at optimal paces but swimming is so much different than running.

A number of well-respected college coaches have started using lactate testing within the past year, with success.