https://youtu.be/MxX29rEpNZI
Skip to 4m56s
Skip to 4m56s
I think I will use the same tactic in the upcoming track season. They won't see it coming!
He is now a college runner where there are dozens of faster runners. He was great in high school and will be very good in college. I predict 7:45/13:30.
I think Nico's pain face is because while other runners may be producing less lactate at a given pace, Nico's body is just better at processing lactate. Therefore he is running at a higher lactate level the whole race. To put it in technical terms let's say Cole Sprout and Nico Young are running their Arcadia 8:40 race. At 1 mile, Cole's blood had 7.0 mmol of lactate and Nico has 8.0 mmol therefore Nico is in more "pain" at the moment. However, by 7 laps Cole's blood is 8.5 mmol while Nico's lactate has been relatively steady only moving up to 8.3 mmol, giving him the edge on the last lap where he can push just a bit harder to take the win. Cole has a better aerobic threshold or economy, producing less lactate at a given pace, while Nico has a better anaerobic threshold, better able to process lactate into fuel and buffer hydrogen ions so his lactate doesn't rise much as time passes. Obviously, there is no proof but this is something that could explain why some runners look more in pain early in a race but are still there later on.
Very informative! Would you happen to know how one could train the ability to sustain a more stable lactate level?
That's going to be what is called MLASS (Maximum lactate steady state) From what I see this is going to be developed by doing anything from 10k-15k pace(maybe 5k but I'm not sure). Everything from cruise intervals, CV, and Crest load is going to fit into here. It seems to be a more race-specific threshold.
This is a very good explanation on the subject
https://www.scienceofrunning.com/2009/02/part-3-why-can-africans-close-faster.html?v=47e5dceea252
To develop this ability to run hard and recover the best type of workouts are intervals with short rest periods ran fairly fast (5k pace). It's not really rocket science.
The short rest interval running at a faster pace puts you into that race zone the quickest- tempos ran slower don't do this, it takes longer and you are not running as fast either. You then get use to using and clearing lactate. I noticed this when I did my 400s @ 2mi. -5K pace, with 200 JR. That feeling you have during a race is achieved very quickly. Same with 200s @ 1 mile pace 200 JR.
When I started doing them again after Winter, they were slower and my rest jog was slower. After a few months, they were faster and my rest jog was quicker. The trick is to not do too much of this type of work in one session that will lead you quickly into overtraining and getting stale-at least in my experience. And it's good to take a break from this hard training (I did during the Winter), but keep in touch with speed and endurance by doing slower tempo and Fartlek with longer recovery time.
For more strength, move up to 800s or 1200s, and keep the same 200 JR. 5K pace then becomes what you want because the work interval is longer. I should of did more of these looking back.
You can do 200s @ 10k - 1/2 pace float, 200s @ 5K too- or even faster. This will enhance your ability to shift gears at a good pace and recover at a good pace- depending on how fast you want to work. It's all about learning to deal with old fashioned pain. The more you do it, the easier it becomes. You don't really have to know why it works, but it does.
So, its all about the rest interval and pace ran when you boil it all down, IMO. You achieve this the quickest keeping your rest interval short and or faster, and your running pace faster than threshold- 5K seems to be just about right.
There is no maximal lactate steady state ( in the purest sense) and, if insisting there is, you have to remember it still means widely different things for different athletes. Be aware of the benefits, drawbacks and assessment limitations.
https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14098
See Figure 2 and read the considerations section
That article is horrible... and There is indeed a definition of MLSS and I have measured it myself. The first time I read that, I was embarassed for Jones going out on that limb... but he is trying to promote his areas of research (mainly Critical Velocity/Speed or Critical Power). He obviously doesn't understand what 'Gold Standard' means in physiological terms or else he wouldn't have claimed CP to be worthy of that distinction. Just because you don't like the definition of something doesn't mean that the concept or idea doesn't exist.
There are some valid points, but CP in itself is not a true 'measure' of exercise-intensity domains, but rather an estimated intensity from exercise of shorter durations. It's obvious that performance predicts performance, but to say that this performance variable should be a physiological 'gold standard' is beyond ridiculous...
Sham 69 wrote:
https://youtu.be/MxX29rEpNZISkip to 4m56s
13:23 AJR 2021
Jgt11 wrote:
That's going to be what is called MLASS (Maximum lactate steady state) From what I see this is going to be developed by doing anything from 10k-15k pace(maybe 5k but I'm not sure). Everything from cruise intervals, CV, and Crest load is going to fit into here. It seems to be a more race-specific threshold.
This is a very good explanation on the subject
https://www.scienceofrunning.com/2009/02/part-3-why-can-africans-close-faster.html?v=47e5dceea252
What is “Crest load” ?
Why are Americans always so obsessed with high schoolers?
My god that video was awful. Do people actually think that commentator has any idea what he is talking about?
no
Primo Numero Uno wrote:
Do people actually think that commentator has any idea what he is talking about?
What do you mean? He provided GREAT insight!
it is just Astro and FastTuohy and a few other Letsrun posters.
It's by the Vegan Runner, what do you expect
Steady-statr measurements of circulating lactate do not distinguish between a model where less lactate is being produced (and thus less intracellular lactate is exported via slc16a to the circulation) vs a model where equal amounts of lactate are produced & exported, but higher uptake & reutilization for energy metabolism occurs in superior kickers. Proper experiments with infusion of uniformly c13 labeled lactate must be performed.
Also.. how are you gonna train a trait that the experiment argues in genetic? Lol good luck
It was just an idea trying to interpret why some runners look to be in pain way earlier than the other but still hang. I have no exercise science background, but thanks to those who are more knowledgeable for adding their thoughts to the thread.