I have noticed in my last 4-5 continuous tempo runs (~20-22 minutes long) I seem to surpass the threshold despite efforts not to.
I know you have mentioned that an exhalation less than every 6 steps will result in lactic acid accumulation and signals the crossing of the LT.
Would you say that this is the best indicator, or how the legs feel? I want to know the best way to monitor perceived exertion and how to stay below the LT without buying lactic acid analyzers or HRM's.
Just giving this a bump, as I would like to hear anyone's thoughts.
You could always buy a lactate meter for $899 at mariusbakken's site :)
Nevermind, I didn't read your the end of your 1st message :)
I'm just an average guy who loves to run, but I think I could add something here. You are your body's best judge as to how you feel, but I would say go by how your legs feel a little more than just your breathing pattern, however, the two go hand in hand. I have a friend of mine who is a 2:30 marathoner and he exhales on every 4 steps ( a 2X2 rythmn) no matter whether he's running a recovery, a tempo run or intervals. It's just his intervals are an automatic subconscience 2X2 where as his easy runs and a conscince and delibereate 2X2. Hope that makes some since to you. But in the end it all comes down to you and how the legs, lungs, and heart are feeling.
Later man
I agree with the last poster.
I would say it is probably best to listen to the legs rather than breathing, within rason of course.
If you are gasping as though running a race but your legs are fine, chances are it will not last.
Some of my best and smoothest and most relaxed LT's have come while breathing more than every 6 steps, but with the legs w/o a hint of lactate.
At the high end of aerobic effort, the pace should almost feel like it's doing itself and you are along for the ride. When you just begin to STRUGGLE and feel that onset of tightness, you've surpassed your threshold (you want to avoid this state of effort for as long as possible). Hyperventilation usually accompanies the tight feeling. You can likely go a little faster than a pace which causes a 3-3 breathing pattern without exceeding your threshold. In any event, you should cautiously squeeze the pace down from the SLOW side. If you're having trouble holding the pace very long, you might want to spend a little time (a mile or two) going slightly SLOWER before trying to find the red line which separates the floating feeling from having to grind out the pace.