The chemistry here is a bit iffy. Hydrogen is not acidic, the H+ ion from lactic acid is. And while the body does use lactate for energy (aerobically, when oxygen becomes available again) it's the anaerobic lactic acid synthesis from glucose that causes the burn.
I've not had any lab test. You ought to mention that you are talking about LT2. LT1 (the earliest spill of lactate into the circulation) is another a useful measure, the corresponding surrogate being the onset of breathlessness (BORG RPE 12). Your fitness varies from day to so it's impractical to use lactate for training. Heart rate also has its problems for endurance training because cardiac drift needs to be taken into account. Even after a warm-up, my heart rate rises asymptotically reaching something near its final value at 60 minutes -maintaining full hydration.
John, I think you are giving me a great idea for a future video 😄😄 LT1 is definitely a very useful measure. And true you don’t need a fitness test to be able to assess that one 😄 With cycling you can also take into account wattages to structure your training but when running I think heart rate and or speed corresponding to heart rate is the best way to structure your training. How do you structure your training?
@@matsholvoet Most (nor all) of my training is bike-based and focussed on endurance. I primarily use perceived effort but make a note of my heart rate, which gives an idea of the day-to-day/long-term variations in fitness. For intervals, I use a power meter, calibrated from maximum heart rate and FTP.
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Good ideas. Add to that, for a race, coffee, high tempo music, eating a sugary gel before the race & 20-40 minutes thereafter, salt tab after 45 minutes. Doing very little the 2 days before a race.
Yes! I have felt the difference while switching my shoes (gear). And it does make a real impact especially in challenging terrain and on longer races. Though recovery and consistent training plan give solid returns. I believe those don't count as marginal gains. They're core parts of any training and can cause direct impact. Marginal gains would be smaller and often overlooked parts of training that can be improved. Would be good if you can share more such things. Looking forward to seeing your channel grow in the coming years! Best wishes.
Doable with supplements, I brought down my timing from 6 min to mid 4 min per k within 6 months. And I only did double threshold sparingly. @@matsholvoet
It's extremely motivating to hear that a weight of 65 kg seems to have an optimal effect on the carbon shoes, as my competition weight is between 62.5 and 64.5 for long distances🎉. However, at 1.70m I am 10 cm shorter and I would be surprised how much the vertical oscillation correlates in this regard😊. On a marathon distance you benefit from a little more weight in the first half and in the second half it becomes more difficult to oxygenate the muscles with more mass. Thanks to Nike carbon shoes, I was able to run 10 km in under 40 minutes after the third attempt, something I hadn't been able to do for five years before 🚀...
I haven’t read anything about height playing a factor in the effect of the carbon shoes so I have no idea how much that could possibly play a role. But I’m very glad to hear they had a big effect on your running times 😊
@@matsholvoet According to my previous research, the running economy (measured in Vo2 max on the treadmill) improves by an average of 3% with Nike Carbon shoes and the better the user's running economy, the less help the shoe provides (1-2%).
This is more of a speed training workout. To truly work and increase VO2 max, it’s optimal to run 5k race pace or faster for 3-6 minutes with equal jog recovery. One of the classic workouts would be 4 x 4 minutes with 2-4 minute jog recovery depending on your fitness level. It’s about pushing that VO2 ceiling which doesn’t really happen with 1 minute intervals
The plate doesn't propel you forward, the foam does. The plate helps you compress the foam better. Also the plates does some more things but I guess that was the purpose of the video and they are not mentioned.
Yes, unless you have continuous injuries due to your running technique, keep the technique you have. You can strengthen aspects of your running with exercises off course 😄
I think that "can I run" test is a bit dangerous. Achilles tendonitis can develop re-emerge/relapse with relatively little warning, in my experience. You can go from pain-free running one day to an aching heel the next.
Yes it can certainly worsen fast but normally after a good build up with exercises and a jump test beforehand than you should be good to go. You only know if you can run again if you try it. Or how do you get back to running?
I hope you can explain the zones because everyone seems to have different ideas! Strava is different to Garmin is different to Huawei to My Workouts to MAF to others on YT!!!! I've heard 180-age +/-.. 205- 1/2 age*80% to Karvonen etc. 3 zones 5 zones 7 zones! I don't know where I should be working for zone 2 HR! MAF seemed too low, I'm now using Cooper's formula but am thinking I may well be creeping into zone 3 if not already there. I'm 60yrs old with very poor aerobic fitness but can push hard in anaerobic efforts for a few bursts. The max I've managed to push my HR up to recently with 4x4 min max intervals is 163. I can breathe comfortably through my nose at 137bpm when running, and speak briefly, so thought I must still be in zone 2 at this rate. Cooper's formula gives me 175 MAF gives me 160. What would you think please???
I think the coopers formula and MAF will not apply to you then. There is a high correlation between your aerobic threshold and being able to talk still. You should be able to hold a conversation comfortably without gasping for air. You can then see what heart rate correlates to that pace. This is a good indicator that you're in the right zone. Be Patient and Consistent: Adapting to Zone 2 training takes time, especially if you're used to running at higher intensities. If you want to be certain you can do a fitness test where they measure lactate. Then you will know for sure. In the beginning it would be normal that if your running in zone 2 (just below aerobic threshold) it feels slow and too easy. Over time that will increase too. If your max heart rate is 163 then 137 for the end range of zone 2 sound very plausible. The different zones are very random since all manufacturers use different ways to measure them. With most watches it is based on your maximum heart rate or theoretical maximum heart rate where they take 50 - 60% for zone 1, 60 - 70% for zone 2 and so on for a 5 zone model. I hope this clears up some things for you 😊
@@matsholvoet Thank you for replying. It did until you mentioned zone 2 at 70% which would be just 114bpm!!!! I'm sure even MAF says 180-age +10 for older runners which would put me at 130. Is 80% the anerobic threshold? 80% of 163 = 130. Is under the anerobic threshold not in zone 2??? Sorry but I am so confused by all this.. and I'm good at maths!!!!
@Cloppa2000 you have 2 thresholds. Aerobic threshold (fat threshold) and anaerobic threshold (lactate threshold) Under aerobic threshold is zone 2. But your anaerobic threshold will be somewhere in zone 4 normally (85-90% of max heart rate) Using your maximum heart rate or karvonen to calculate these zones can sometimes work if your heart rate follows the average heart rates but sometimes it can be way off. The talking method would be a better guess to your correct aerobic threshold and thus also zone 2
What would you recommend for a combo of Achilles and EDL tendon flare ups. Also any thoughts on how to make a Flexor Digitorum Assist Longus muscle not create pressure around tibial plafond?
Connor, those are some widespread issues you have concerning the foot. I’ll try to help but it’s not easy to fully assess this from a distance. Do you only have pain on the posterior side of the ankle? Because the EDL muscle would give you pain on the anterior side of the foot I reckon. First I would assess the range of motion of the foot and ankle and see if there are issues there. Works on those issues if needed. Than try to find specific movements that induce pain (differentiate between different movements and muscles/tendons) See what those movements are and find exercises that will target those movements or muscles that provoke pain or other symptoms. Depending on the reactivity of the foot you have to either first deload the foot and then train accordingly or start loading the foot immediately if possible. If the pain persists than something structural may cause some friction (especially around the tibial plafond this would be possible. You have to have medical imaging to find this out. I know it’s not a very specific answer to your problem but I hope it helps or gives you some direction to look into 🤞
A first question to ask is, "is it the Achilles"? I have been repeatedly sidelined by "Achilles" problems for 30 years. For 29 of these I have been told it's the Achilles till the last professional I saw told me it was actually tibialis posterior's tendon. Which puts a whole different perspective on what was wrong with my running technique to keep the problem coming back.
Yes a common differential diagnosis to Achilles problems problems are tibialis posterior or flexor hallicus longus problems. You are right to question whether it is the Achilles but most of the time it is. I hope you will find a solution for your injuries and get back to running pain free 😊
@@tenzinlhoden 1h20 would be 5min/km or 12 km/h so then you know exactly what pace to train and run at during the race 😊 I ran 1h06 last year and would like to run faster this year. If possible under 1h but that will take a lot of training to get there
