I tested my lactate last week for the first time, baseline was 0.5 and jumped to 2.4 after a Park Run which I ran (mostly) just sub LT2. Which was surprising and really encouraging. I did a lab test last spring to map out my LT1/LT2. Which I really need to do again. But in the meantime the lactate monitor checks will have to be enough. But trying to use a lactate meter solo will be problematic, and the materials aren't cheap to ruin due to faulty testing. But your training is clearly giving you the improvements you were hoping for ahead of marathon training block.
Yeah it can be tricky doing it solo… but I think after this it’s something I need to do. So I’m going to invest when payday comes around! That’s a really solid reading after a hard parkrun!!
Great video Andy. I broke an energy rod in my adios pro 3's, quite early on in their life. I didn't notice any lose of performance and got nearly 250 miles out of them 👍
Overall, a great shoe. I love them for long runs and sessions, they stop the legs feeling beat up. I'm on my second pair, if you look around you can get them for a good price too
Yes 🙌 so roughly, the average HR for the whole session including recovery’s was 154, which is around 83% of my max HR (based on a max of 186)…. The reps themselves ranged from 148 - 158. The evening sesh was an average of 161, so that’s around 87%… with the reps ranging from 149 - 167, most being 162-166.
Roughly…. In between moderate and marathon effort for the morning sesh and then around 1 hour race pace effort for the evening… but in all honesty I don’t think the effort on the evening one should be that high!
Really interesting to learn about this double threshold. Currently have only ran once per day (40 miles per week). Would it be best to start with double easy days and then maybe one threshold and one easy before doubling?
Interesting that you should get your lactate level tested after that threshold, you didn't mention if you knew your base levels or not, and then there's the anomalies that come along with lactate testing such as hydration A great tool if someone knows how to use them correctly but you must know that one test after a run like that means well nothing.lol. None the less that was a decent interval session.
Absolutely…. I need to get a proper lab test to determine baseline levels and then get my own monitor to get regular readings!! But still a little high no doubt 😉 Thanks 👊
likely had you kept the pace at the first 6 reps you would have been in the mid 4's and Martt would have been about 3ish . So even if you cooked it a bit , you know where you need to be for future runs based on the feel of this one
So in general terms the morning session should be done around 2mmol or lower and the evening below 4… but the thing is… everyone has different levels so although it’s a guide, it’s not specific to each person. To determine that, you’d need a lab test for your LT1 and LT2 levels so you know where to train at… which I plan on doing at some stage 👊
Sheesh you are fit atm. Question though, isn’t double threshold supposed to be done at threshold pace ? 3:20 pace is your 10k pace which is way too fast. I worry this will lead to injury or Illness mate.
Threshold isn’t a pace. You are looking for a training effect. If you are running for only ~3 minutes and have a minute to recover then you can run faster than what you would for a continuous threshold run. Each rep your body produces some lactate and in the recovery some of that is cleared. It lets you keep the lactate levels under control through the session. For example you can do 25 x 400m as a threshold session and the paces will be considerably faster than a continuous threshold run but the lactate can still be low due to the recoveries.
When the Norwegians do double threshold they do their 3 min reps at half marathon pace (their 1 hour pace) not their 10k pace. The results are proven in the lactate reading in the video, it was too fast for threshold. If he had done them at his 1 hour effort, 3:30-35, his lactate would have been where it should have. So I disagree. This pace is closer to his critical velocity and some of the reps at the end were down towards 5k pace. The whole point of double threshold is to get lots of mileage in at LT pace but in a safe, conservative way. The top runners in the world don’t do their 8x1km at 2:35 pace, they’re doing them at much closer to their HM pace or a touch quicker.
@@DMGC529 I agree. I think Andy was open with the fact that he ran the reps a little too hard, his lactate reading was a little high and that he would consider getting a monitor to control things better in future. I was referring to the comment that DT should be done at threshold pace; when in fact the paces of different threshold sessions can vary depending on the work to rest design of the workout. Many runners using the system not only run different paces for the session but also look for different levels of lactate. There is still a good training effect from Andy's session but agreed that if he wants to continue with DT then it's smarter to keep them more controlled.
Correct, and Matt explained it perfectly for me so I don’t have too! But yes, I openly said I overcooked the last 4, I got excited… if I would have kept things controlled I think my reading would have been lower. I let myself off the leash a bit there but it’ll be firmly back on for next week…. That is indeed where injuries will happen if I kept going that way 👌
Double T day is more for the 100+ miler a week runner, rule no1 your body has to be able to roll with the punches or youll in up doing alot of double rest days😂
Absolutely Tom…. DT days work well for higher mileage runners of course… riskier for lower mileage runners. I’ve been around 50/65 miles for the last 4 years and have gone through a multitude of training styles, including 3 hard workouts week… I feel quite robust (touch wood) and so one big day with intensity in it like a DT day works quite well for me 👍 One day I’d love to be doing them on higher mileage!
It is an option for sure, it would keep me in or around the right(ish) area… but HR can vary quite a bit each week and of course, doesn’t mean that one week of hitting 155 I’d be at X level of lactate and the week after would be the same…
Not sure you really NEED a meter. You were aware, through HR and effort, when it began to overcook. I think that awareness is more valuable to hone than a meter, because you can't be stopping in the middle of a race to prick your finger.
i watched the video once and told myself what? i watched the video a second time and told myself why? i watched it a third time, i noticed on the thumb nail "way to high" and thought well it may be more like a way to hell.....or just a way out of the world i know....just nothing i understand, not the asupplements, not the instruments, not the reason to run with a broken shoe....i guess it is just the way it is, i am old , i am slow i am not competitive..... ......oh well i can`t really write a solid comment, just don`t know....all i can think is men, mene, tekel u-pharsin......i also looked at the paces in the warm up.....oh boy...
@@TheFODRunner you know, i come from diffrenet century, i don`t feel i should say anything about any runs done by 2:40 or 2:30 marathoners in the 21.century. 4:45 or 4:35 for a warm up? 21 miles on 4 1/2 hours of sleep ? ketone IQ instead of healthy nutrition ? running fast in a broken shoe? Looking at your current age, you got probably 2 or maximum 3 years of being able to run a pb in 5k up to marathon. So i understand, that you push hard, but i would not be surprised if you push over the cliff....but as i said who am i to make such a comment? i better should up
@@justanoldfashionedrunner605 it’s fine Thomas, you know I respect your opinion! I will say… the sleep was a one off, it’s not usually like that! And I do have proper nutrition, ketone IQ is just an extra to help fuel the run 👊 I take daily supplements along with my normal food intake 👌 The shoes? Well that was an experiment, it seems like one snapped rod doesn’t seem to cause any issues thankfully, just an annoying click 😂
