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Sir Lance-alot
RE: Mr. Renato Canova: Could You Please Answer a Question About Effective Ways to Improve the Lactate Threshold?
Thanks Renato (and Bono).

Both your answers are useful. I do understand your points (I think), that one should focus on different systems with different workouts (i.e., achieve different objectives with different workouts). Because if one runs at an in-between intensity too often, one accomplishes neither objective fully. This I understand, but appreciate the emphasis.

But I do still believe it it possible to achieve more than one objective per workout. For instance, in the workout I described, one is achieving aerobic endurance (an hour at between 70-80% max HR) AND specific speed endurance, ie, LOTS of fast running at race pace or better. I think most runners look at a moderate aerobic run as ALWAYS being steady, without any very easy/slow parts. And if they run any type of fartlek or interval type workout, they automatically push the pace of the fast parts for too long and too hard to the point where it becomes a very hard workout (either a lactate threshhold workout or even above, a lactate clearance workout). But if one keeps the repeats short (100-150) and the rest intervals EASY (VERY slow jog or even walk), one can run fast(working the neuromuscular paths near race-pace), but not push the intensity of the biochemical systems (lactate threshold is never reached).

So again, it is an a-lactic, fully aerobic workout full of LOTS of faster running (faster compared to what most do during an a moderate aerobic effort).

This was the bread and butter of Igloi's runners, and it produced lots of champions.

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