What exactly is your 'aerobic threshold'. I hear that the Kenyans do the majority of their runs just below this (im guessing below means slower). What %HR max is this? Is it tempo pace (88-90%)? Or slower? I hear its where your lactic acid starts to build up but is it true that for a while this will build up but you can sort of survive in a sort of equilibrium between producing the acid and removing it? So is the Aerobic Threshold (AT???) the pace before ANY of this lactate is built up or at this equilibrium point? Should I incoportate this pace into most of my runs or is it too hard?
From easy to understand terms; aerobic is running under control. You are getting plenty of oxygen to your muscles. Anaerobic is running while breathing heavily. Your muscles are not getting enough oxygen. You cannot train very long at this pace, even though a certain amount of this training is necessary to race well. There comes a point where running changes from aerobic to anaerobic. As you have built up a good aerobic base you need some aerobic/anaerobic threshold (AT) runs. You need to train your body to run several miles at this state. Basically try to run as fast as you can without breathing hard. If you begin breathing hard, and the effort becomes painful, back off just a little. This is perhaps the most important aspect of training that is often neglected. I would say a couple of times a week at this comfortably hard effort would be fine. You can get in great shape by doing these without peaking out.
noitall had the right ideas, one more thing I wanted to add though, your lactate threshold will come at different % of HR for everyone, no one is the same in this area.
There is no real good way to measure your LT unless you are in a lab, noitall's advice about running as fast as you can without breathing hard is probably good advice, that is what I would advise as well.
is that the pace the kenyans do the majority of their runs at?? and is that hte pace I should do the majority of my runs at???