9, 10, 11 kph at 1.0mmol lactate (baseline) and suddenly it rises to 12 kph at 1.3 mmol, 13kph at 1.6mmol lactate and so on. You got the idea, a simple example.
Question is now:
1) Do you orient your easy run on such a measurement? If so, at which lactate level (=pace) do you train?
2) Do you orient your long run (>90min) on such a measurement? If so at which lactate level(=pace) do you train?
9, 10, 11 kph at 1.0mmol lactate (baseline) and suddenly it rises to 12 kph at 1.3 mmol, 13kph at 1.6mmol lactate and so on. You got the idea, a simple example.
Question is now:
1) Do you orient your easy run on such a measurement? If so, at which lactate level (=pace) do you train?
2) Do you orient your long run (>90min) on such a measurement? If so at which lactate level(=pace) do you train?
9, 10, 11 kph at 1.0mmol lactate (baseline) and suddenly it rises to 12 kph at 1.3 mmol, 13kph at 1.6mmol lactate and so on. You got the idea, a simple example.
Question is now:
1) Do you orient your easy run on such a measurement? If so, at which lactate level (=pace) do you train?
2) Do you orient your long run (>90min) on such a measurement? If so at which lactate level(=pace) do you train?
Your easy run and a typical long run are based off of effort or heart rate (as a % of max HR). A run closer to marathon pace or a tempo run would be geared off of lactate levels.
If you train at the highest velocity at lactate baseline you recruit the highest amount of slow twitch muscle fibers together with very litte recruitment of fast twitch fibers, as these fibers are generating lactate. On the other side there is also always lactate clearance, as the mitochondria are using lactate as fuel. So even at the highest velocity at lactate baseline there is lactate generation and clearance which means there is already a small amount of fast twitch fibers recruited.
9, 10, 11 kph at 1.0mmol lactate (baseline) and suddenly it rises to 12 kph at 1.3 mmol, 13kph at 1.6mmol lactate and so on. You got the idea, a simple example.
Question is now:
1) Do you orient your easy run on such a measurement? If so, at which lactate level (=pace) do you train?
2) Do you orient your long run (>90min) on such a measurement? If so at which lactate level(=pace) do you train?
I hope this is not your general answer to all training questions. Sounds silly.
Should I take a lactate testing kit with me everywhere I go, stop every mile on an easy run, get my lactate testing kit out, prick my finger and test my lactate level to make sure my "running by feel" corresponds with some arbitrary point on a lactate curve appropriate to a supposed ideal measurement?
I've gotten a lactate test but I don't really use it for my easy runs. I guess it gives me a rough idea of what pace I should be running but I was already running that pace for easy runs before I got the test.
I think the point you are talking about is the Aerobic Threshold. It's not a specific number like 1.0mmol or 2.0mmol. From what I have read it is typically defined as the first inflection point on the chart. I sit around 1.3-1.4mmol until I hit about 6:00/mile then there is a jump to 1.7. I hit 2.0mmol at about 5:40/mile. I think that first inflection point for me is around 6:20/mile but it doesn't really matter since all my easy runs are slower than that. Typically in the 7-8 min/mile range.
I've gotten a lactate test but I don't really use it for my easy runs. I guess it gives me a rough idea of what pace I should be running but I was already running that pace for easy runs before I got the test.
I think the point you are talking about is the Aerobic Threshold. It's not a specific number like 1.0mmol or 2.0mmol. From what I have read it is typically defined as the first inflection point on the chart. I sit around 1.3-1.4mmol until I hit about 6:00/mile then there is a jump to 1.7. I hit 2.0mmol at about 5:40/mile. I think that first inflection point for me is around 6:20/mile but it doesn't really matter since all my easy runs are slower than that. Typically in the 7-8 min/mile range.
Good, so you run at your lactate baseline below the first rise above it. The question here is also, would a 6:30/mile even better than 7-8min/mile? Both paces are below lactate threshold and 6:30/mile is a higher speed but still below.
prorunner123 why not spend any training time in a good way?
The advise to run by feel is garbage imo, as even Blummenfeldt can not go by feel, he would run too hard based on his coach. If even a pro can't do it, such an advice can't hold up for an amateur.
I've gotten a lactate test but I don't really use it for my easy runs. I guess it gives me a rough idea of what pace I should be running but I was already running that pace for easy runs before I got the test.
I think the point you are talking about is the Aerobic Threshold. It's not a specific number like 1.0mmol or 2.0mmol. From what I have read it is typically defined as the first inflection point on the chart. I sit around 1.3-1.4mmol until I hit about 6:00/mile then there is a jump to 1.7. I hit 2.0mmol at about 5:40/mile. I think that first inflection point for me is around 6:20/mile but it doesn't really matter since all my easy runs are slower than that. Typically in the 7-8 min/mile range.
Good, so you run at your lactate baseline below the first rise above it. The question here is also, would a 6:30/mile even better than 7-8min/mile? Both paces are below lactate threshold and 6:30/mile is a higher speed but still below.
I think it might provide a slight benefit but I don't think it is significant. There is some research on how slow is too slow and it seems that most people need to cross a threshold of 50% of VO2Max to see an improvement in aerobic fitness. For me 50% of VO2Max is about 8:30/mile. I typically don't go much faster than 7min/mile because I don't feel as good for my workouts. It's not a strict rule but just something I naturally stay away from.
In a 3 zone model the first zone is bigger than zone 2 and zone 3. The pace can vary a lot but you will still see the aerobic improvement.