TESTING MY LACTATE - Double Threshold Day With

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TESTING MY LACTATE - Double Threshold Day With ‪@TheWelshRunner‬ - welcome back to another video and today I am sharing with you my double threshold day this week where I jumped in with Matt in the evening session. I was so grateful to him for letting me use his monitor to test my lactate, it was great to get an insight into how hard I pushed! Overall, another really good day!
Do you ever test your lactate?
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#doublethreshold #10ktraining #fodrunner
00:00 - Intro
00:14 - Morning Details
01:14 - Morning Session Start
03:28 - Morning Session Thoughts
04:12 - Evening Session Details
05:58 - Lactate Guess!
06:25 - Evening Session Start
10:12 - Lactate Test
11:22 - Overall Thoughts

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Опубликовано:

20 июл 2024

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Комментарии : 63

@stuartwalker6786 Месяц назад

Adidas Adios Pro3 with built in cadence metronome clicker 🤣🤣🤣🤣🤣🤣

@russamehta Месяц назад

Don’t forget the effect of a poor sleep before the double threshold day.

@TheFODRunner Месяц назад

Yes absolutely, I took this into consideration too buddy for sure 👊 I’ve made up for that sleep on Tuesday and Wednesday night 😂

@aidanoc19 Месяц назад

On the subject of sleep, did you stay awake all day? I would 100% fall asleep at work if I tried that day, lol.

@TheFODRunner Месяц назад

@@aidanoc19 I did stay awake buddy yes. I did want a nap, but sadly I had to work 😂

@SuperPrefan Месяц назад

30 seconds to Mars!! Nice, you ever see the movie Prefontaine ( American distance runner) Pre is played by Jared Leto!!

@TheFODRunner Месяц назад

Ah nice, I didn’t know that!

@timtrenholm3698 Месяц назад

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.

@TheFODRunner Месяц назад

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!!

@mikehobbs624 Месяц назад

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 👍

@TheFODRunner Месяц назад

That’s good to hear that the performance of the shoe was still good! Not so good about the rod 🤔

@mikehobbs624 Месяц назад

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

@bh4560 Месяц назад

Popping rods while heavy breathing!! 😂 great vid as usual big guy!

@TheFODRunner Месяц назад

Sounds like an enticing synopsis for a dodgy film right?! 😂

@arnoldarnold4474 Месяц назад

🔥

@BDamen1984 Месяц назад

How do you decide on the effort level for your reps? These sessions seem fun!

@TheFODRunner Месяц назад

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!

@anthonyhorsnall1516 Месяц назад

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?

@TheFODRunner Месяц назад

Yes absolutely double easy days first, get the body used to running in quick succession before adding any intensity in there 👊

@samlucas1621 Месяц назад

Would you say the 5x2km fits into the LT1 category? what would you say are general heart rate percentages for LT1 and LT2 efforts?

@TheFODRunner Месяц назад

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.

@JohnBirtchetSharpe Месяц назад

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

@TheFODRunner Месяц назад

Absolutely mate, lessons learned and it’s important to share these 👊

@stuartwalker6786 Месяц назад

Lactate reading 100! 👊🤣 I reckon Matt wanted to see how high he could get you! :)

@TheWelshRunner Месяц назад

I was the one being dropped on every rep 😂.

@stuartwalker6786 Месяц назад

@@TheWelshRunner FOD da Lactate beast! 🤣 ... u were running to 4's though :)

@stuartwalker6786 Месяц назад

NOOOOOOOOOOOOOOO!!!!!! Cancel my subscription!! Grammatical blasphemy on the thumbnail!! way to high?............... surely, way TOO high!!🤣🤣🤣🤣🦾🏃💚🤍👊

@TheFODRunner Месяц назад

Yep! You’re right 😂😂

@fergusdenoon1255 Месяц назад

no no dude, he's obviously showing us the way to high lactate a double threshold session ;-)

@robin29991 Месяц назад

I think you mean YOUR right??😂@@TheFODRunner

@TheFODRunner Месяц назад

@@robin29991 😂

@g.a.v.d Месяц назад

Nope it’s definitely you’re, as in you are 🧐🤓🤪😃

@guillaumesperlich5749 Месяц назад

Could you explain more about the meaning of that 6.5 lactate value ?

@TheFODRunner Месяц назад

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 👊

@path2running Месяц назад

Clicky snapped carbon plate shoes or not, he's our King of the DT game!

@TheFODRunner Месяц назад

👊

@simonhall7945 Месяц назад

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.

@TheFODRunner Месяц назад

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 👊

@MrRennieFrumpkin Месяц назад

Ok, I’m going to say 7 🤓

@emanuelsantos5585 Месяц назад

What was the click?

@TheFODRunner Месяц назад

A snapped carbon rod in the shoe

@DMGC529 Месяц назад

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.

@TheWelshRunner Месяц назад

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.

@DMGC529 Месяц назад

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.

@TheWelshRunner Месяц назад

@@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.

@TheFODRunner Месяц назад

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 👌

@tommoore3292 Месяц назад

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😂

@jackjack8205 Месяц назад

Who’s told you this?

@tommoore3292 Месяц назад

@@jackjack8205 my body🤣. You want to go out run a load of double hard days on low mileage go ahead

@tommoore3292 Месяц назад

@@jackjack8205 its based on coach renato's training. His runners doing 250k weeks, for the most part they can handle it

@TheFODRunner Месяц назад

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!

@jackjack8205 Месяц назад

@@tommoore3292 I don’t do double run days, just like to know source of information before I make any decisions.

@Nyelands Месяц назад

Why not run by HR instead of pace?

@TheFODRunner Месяц назад

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…

@gtromble Месяц назад

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.

@TheFODRunner Месяц назад

I don’t need one… I would like one…. As you say, I realised at what point I upped the anti when I shouldn’t have done… so I know where I went wrong!

@justanoldfashionedrunner605 Месяц назад

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 Месяц назад

Is it the type of runs that make you wonder why? Or the paces? Or both?

@justanoldfashionedrunner605 Месяц назад

@@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

@TheFODRunner Месяц назад

@@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 😂