How to estimate your Lactate Threshold pace.The idea of lactate Lactate A salt or ester of lactic acid (CH3CHOHCOOH). In lactates, the acidic hydrogen of the carboxyl group has been replaced by a metal or an organic radical. Lactates are optically active, with a chiral center at carbon 2. training is to improve the efficiency of your energy systems over time, allowing you to run faster without shifting into anaerobic anaerobic /an·aer·o·bic/ (an?ah-ro´bik) 1. lacking molecular oxygen. 2. growing, living, or occurring in the absence of molecular oxygen; pertaining to an anaerobe. glycolysis glycolysis (glīkŏl`ĭsĭs), term given to the metabolic pathway utilized by most microorganisms (yeast and bacteria) and by all "higher" animals (including humans) for the degradation of glucose. , lactic acid lactic acid, CH3CHOHCO2H, a colorless liquid organic acid. It is miscible with water or ethanol. Lactic acid is a fermentation product of lactose (milk sugar); it is present in sour milk, koumiss, leban, yogurt, and cottage cheese. production, and slowing down due to fatigue. If you don't have access to an exercise physiologist and a laboratory that will actually measure your Lactate Threshold to determine the correct training pace, you can arrive at the near equivalent by simply using the pace you could race at for nearly an hour. If you were to run faster, you would begin to accumulate lactic acid and be forced to slow down and recover. If you run slower than your threshold pace you are not presenting your body with the challenge it needs to improve. For example, if you run a 45-minute 10K (about a seven and a half-minute pace per mile), you are running essentially as fast as you can comfortably sustain over that length of time. The way to improve your Lactate Threshold is to incorporate one or two Lactate Threshold training runs into your weekly plan. These are run at a comfortably hard, near race pace, with a steady, unvarying effort. After about five to 10 minutes of easy running, run for at least 20 minutes at your Lactate Threshold pace. You should work hard but not have to slow down over the course. If you do, you're going too fast and it won't be as beneficial as maintaining a steady Lactate Threshold effort. You can measure your training zone by heart rate, pace, or perceived effort. But it is best if your course can be level and smooth so that you are able to maintain a regular tempo (hence the term tempo runs) rather than having to speed up or slow down to accommodate hills and rough terrain. Don't forget to cool down and stretch afterwards af·ter·ward also af·ter·wards adv. At a later time; subsequently. afterwards or afterward Adverb later [Old English æfterweard] Adv. 1. . (Jack Daniels Jack Daniels may refer to:
Kinetics (classical mechanics) That part of classical mechanics which deals with the relation between the motions of material bodies and the forces acting upon them. , Champaign, IL, 287 pages, $17.95, available at a discount to Members by calling 1-800-776-2732 or going to www.americanrunning.org) RELATED ARTICLE: Determine your Lactate Threshold Pace Using a Heart Rate Monitor Use your under-an-hour race pace as your Lactate Threshold pace and then calculate your heart rate zone for lactate training. Go to a track, run three miles working up to your race pace. Time your mile splits and--then measure your heart rate--plus or minus a few beats is your lactate training zone. |
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