Thursday, January 3, 2013

Lactate Threshold Test: Round 2

On Monday after work I met with Matt to get my lactate threshold (LT) test so that we would have a better gauge of where my paces should be at. I am having a really hard time distinguishing how fast or slow I should be currently running. I was used to being able to easily maintain a 7:30 pace for a long run and now I struggle to maintain an 8:00 minute pace. Being injured is a very humbling experience.

What exactly is lactate threshold?

LT has been identified as one of the most reliable predicators of performance in endurance sports. It determines the fastest that an athlete can perform exercise in a steady state without fatiguing. By knowing your threshold you can carry out higher quality workouts at specific intensities which is the best way to improve upon your performance. Performing exercise above LT can only be maintained for a few minutes at a time. In most instances you train below LT while working to increase your LT pace through your training cycle. By increasing your LT pace you should see your training and race times getting faster over time.

To complete the test Matt had me do a short warm up and then in 3 minute increments he increased the speed on the TM. After the end of each 3 minute session I would hop off of the TM so that Matt could take a small blood sample from my finger (like a diabetes test). This was repeated until my threshold pace was determined. Unfortunately it didn't take very long to determine.  

My last threshold test was done in February (read about it HERE) and was the foundation for my Eugene Marathon training cycle. All of my workout paces were based around my threshold pace at the time which was 8.7-9.0 on the TM which equates to a 6:55-6:40 pace. Weekly workouts looked something like this:

Monday: Rest
Tuesday: 5 miles E (E pace was 8:00-8:30 pace)
Wednesday: Threshold workout
Thursday: 5 miles E
Friday: Speed workout above threshold pace (R pace was 5:20 pace). These intervals were typically 200- 800 meters in length
Saturday: Optional workout of spinning or jogging for 60 minutes
Sunday: Long run (varying paces)

The long runs leading up to Eugene looked something like this before my taper started:
19 miles (9 miles E pace, 10 miles M pace)
22 miles at E pace
22 miles (2 miles E, 3 miles T, 12 miles E, 3 miles  T , 2 miles E)
22 miles (11 miles E pace, 11 miles M pace)
24 miles E pace
24 miles (12 miles E pace, 12 miles M pace)

My test on Monday was good, but not perfect. I think that both Matt and I thought that my threshold would be a bit higher than it actually was. However, he still thinks that I am at a good starting point for finishing up some base training for Windermere in May. There is a lot of work to be done and I will need to be very patient with myself in the coming months. My current threshold is only an 8:00 min pace, but hopefully that will improve in the next couple of weeks. In the coming weeks the main focus will be on the aerobic component to establish a better base before the real interval work begins.

Matt did ask me what my goals for Windermere were. I was afraid to answer, but I was honest. Obviously I want a PR, but my main goal is to break 3:15 in May which would ideally set me up for a good fall marathon. In return, Matt was very honest and straightforward with me in what he thinks I would be capable of at Windermere. Based on my current fitness level he thinks running a 3:20 or faster is doable. However, he doesn’t think a sub 3:15 will be in the cards. Windermere would lay a great foundation to run a sub 3:15 at a fall marathon. 

Now the million dollar question is: what fall marathon do I register for???!!!!

Questions for you:
Ever had an LT test done?
Do you break up your long runs into different paces?
What has been your longest training run leading up to a marathon?

--Tasha

27 comments:

  1. I loved reading about your testing. It makes me want to get testing once I get a solid base down. It probably would make it much more realistic to goal set and not net hopes up come race days.

    Consider heading southeast for a fall marathon! We'd be more than happy to house you up for a weekend- although races in this area tend to be hilly. Can't wait to see what this year has in store for you!

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    1. You really should get the test done Christie- especially to help you reach your 1/2 marathon goals for the new year. It has been really helpful for my training because I know what paces I should be at for every single run. Some of the paces seem easy, but the threshold workouts are super tough. I usually dread them!

      Thanks for the offer to host me! You are so sweet. I don't want to commit to anything quite yet, but I am on the lookout for a good & fun race.

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  2. Who can do these tests, PTs?? Sounds so cool! I'd love to do MCM this year - shooting for that one myself

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    1. I am not sure if a PT can administer the test or not. My coach is an exercise physiologist so we use the lab where he teaches.

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  3. Just got caught up on your last couple of posts! I love your goals for 2013. I still haven't finished mapping mine out yet bu I do have a general idea. I think you should do the Chicago Marathon! A bunch of bloggers are getting together for it - it will be a blast! I have never done a LT test, in fact I didn't know it existed! I sometimes think of myself as a newer athlete so I love learning all of this. I believe you will surprise yourself in your spring marathon!

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    1. Thanks Amy! I have actually pondered the thought of doing Chicago. It is on my bucket list, but I don't know if I want to commit this year or not. I will need to see how Windermere goes first. It would be super fun to meet you IRL. :-)

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  4. I have never done a lactate threshold test, but would love to someday. I don't break up my long runs into different paces but am going to try that this year. Longest long run was 23 miles last year. Good luck with your training, can't wait to read about you rocking a spring and then a fall marathon!

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    1. Thanks Christy!!!! I am pretty excited to be officially training for something. It may seem weird, but I just love having a marathon date on my calendar. May seems so far away now, but I know that the training will go by fast.

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  5. I've never had a LT test done before, but I would really like to! I know it would help me with the marathon, especially since in all 7 I've completed I always, always bonk at mile 15 or so (but not in training runs...weird, right?!) As for fall marathons, Philly is always a good option; flat course and the weather is usually amazing.

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    1. I would love to run Philly someday. When I was in Boston in 2010 I met a lady from Philly and we have still kept in touch and she keeps me inviting me there to run a race with her. I think that she runs Philly every year.

      I had the issue with bonking too, but my coach has thrown in some longer (not typical of marathon training) runs that have helped me with that. For each training cycle I have two 22 & 24 miles training runs. I always dread them, but I think that they really help to build my confidence up leading into the taper.

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  6. I really want to have an LT test done....although i fear i will not like the results. I intend to do two paces for my long runs for this marathon cycle. It works out because i will do 3/4 of the run with a pace group, and i will have to finish on my own, hopefully faster....we'll see how it goes!

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    1. That sounds like a great idea Sara! I would suggest at least doing one easy 20 miler and then a second 20 miler with 10 miles at your easy pace and 10 miles at your MP pace. You are going to do great!

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  7. Sounds very interesting. I've never done one. Do you know how much they typically cost? Is this your coach that does the tests for you?

    I have had good success with training for a few races back to back as my body just continues to build strength (as long as I don't push it and get injured). Good luck choosing! Someday I want to do the SF Nike Women's or CIM and for spring marathon, Flying Pig in Cincinnatti.

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    1. The test typically costs around $100. My coach does the test for me and I am not sure if he cuts me a break or not. The test might really only be $50, but then he charges me $50 per hour so that might be where the $100 comes from. I should ask him. :-) You could probably check with the exercise physiology dept. at U of O. I am sure that they let students administer the test and you would probably get a good deal!

      All of the races (minus CIM because I already did that) are on my bucket list for someday!

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  8. I would love to have a LT test done but actually have no idea how I'd go about that. Maybe I should enquire...although I'm not sure I'd like the results :P

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    1. Haha. They test seems scary, but it really isn't. It is a very valuable training tool.

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  9. This is fascinating! I always wondered how Lactate Threshold was measured!

    ....but I hate needles and generally any pointy object, so I would never get my finger pricked for a training plan! :)

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    1. It doesn't hurt Becky- I swear! AND sometimes you don't have to get poked the second round because the blood just comes out. :-)

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  10. It's a very humbling experience to jump back into training after being on the disabled list for awhile. My fitness right now absolutely sucks and it's killing me to realize just how much I lost. But I also think it's kinda exciting to work like a maniac to get it all back :). It's just going to take me 4x longer than it used to...aging sucks!

    I like Renato Canova based marathon training; it's really really tough and incorporates a lot of marathon goal paced runs, which are thrown into the long run. Depending on fitness and how I recover (not as easily as I age), I have run up to 24 miles for a long run before a marathon. But I'd never advise it until you're super fit going in to the training.

    I'm debating which fall marathon, too. Decisions, decisions!

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    1. I am sorry Jill! I have a really bad habit of comparing old training times. It was driving Matt crazy so he finally told me I am not allowed to compare ANY training times until two weeks before Windermere. Coming back from an injury is HARD work both mentally & physically. You are tough though & dedicated so I know that you will be back to where you want to be before you know it.

      I have never heard of the Renato Canova based marathon training before. It sounds interesting though. Matt usually has me run two 24 milers and three 22 milers in each training period. They are super tough and I always dread them, but I think that they make me better prepared for the distance.

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  11. Yes, injury is so humbling! It would be fascinating to have this test done, and so helpful to know that data. I'm sorry it wasn't where you wanted it to be, but I know you'll get back there. Excited for you!!

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    1. Thanks Laura! I just saw the marathon finisher's shirt on FB and I thought of you. Getting so close!

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  12. I also suggestion a destination race for an excuse to travel ;) New England and Cali have great ones.

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    1. I would love to do a race in the New England area!!!! I might do CIM again in Sacramento too. Who knows. :-)

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  13. never done a LT test. longest run for me was 22 miles-only for the goofy challenge. usually stick to 20. my coach has me changing up my long run paces this training-and i like it! I LOVED Wineglass Marathon in new york-if you are willing to travel.

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    1. Isn't switching up paces on the LR fun? I think it makes them go by faster! I might look into that wineglass marathon- sounds like fun. Do you get a wineglass????? :-)

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