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Tim Bits and Bits
RE: How to determine lactate threshold pace?
Yes, your vdot is 62 and your LT pace is 5:45.
If you are running longer tempo runs, I start off a bit below my prescribed pace and see how I feel. I listen to my breathing and look at my heart rate. If I am feeling ok and my heart rate is on the lower side of the range, I might pick up the pace a bit. I never go past 90% max heart rate on a tempo run.
If I am doing tempo on the track, I pretty much run Daniels pace because the reps are shorter and I am getting some rest between them to bring my heart rate down a bit.
When in doubt, stay below your prescribed pace.
4 x 1600 on the track at 5:45 pace with 1-2 min rest between reps.
4 mile run on a trail starting at 5:50-5:55 pace and finishing at 5:40-5:45 pace if all the data (heart rate, breathing, and feel of run) indicate that I am under control.
The more you do tempo, the more you begin to recognize what it feels like to run that pace. But notice that the pace stayed about the same for both workouts. The second one is mentally more difficult, let me tell you. Start with reps on the track. Build up to longer reps before attempting a long tempo run.
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