Faude, et al. Sports Med 2009

 

This is a typical graph of an blood lactate vs work intensity chart looks like, but I recognize that their is a lot going on here. While I believe most people have the general idea here, but I think if we take an in depth breakdown of this graph, you’ll be able to understand the makeup of our “strength” workouts.

Let's start with the solid line with data collection points. The line represents blood lactate levels compare to intensity. It is no surprise that as we run faster, the amount of lactate produced is greater. Remember back to our physiology discussions and lactate is a by product of glycolysis (the breakdown of glucose). At lower intensities it can be “recycled” at rates close to production. The faster we run, the less the recycling can keep up. Now, it’s important to note here that lactate or lactic acid in itself isn’t our cause of fatigue, but fatigue and lactic acid amounts are closely associated with each other.

Then, you see the two vertical dashed lines. The first, labeled “Aerobic Threshold’ and represents where lactic acid is first rising above baseline levels. Typically, this signifies when carbohydrate becomes the majority fuel source over fat. For beginner and poorly aerobically developed runners, as well as those who are carbohydrate dominant with their diets, this will occur at pretty easy paces. Regardless of population, marathon pace will be beyond this point, it just might be a matter of how far beyond.

The second dashed line is labeled MLSS, or in this particular graph, anaerobic threshold. MLSS stands for Maximal Lactate Steady State and aptly, is the last point at which lactic acid levels will stay steady per a given pace. Essentially, once you are at a pace beyond that point, your lactic acid levels will continue to rise, even if you stay at a given pace. Regardless of running population, marathon pace will be below this. In fact this point typically represents a pace that you can maintain for about an hour. So for most people this is about 10k to 15k pace. For elite and world class athletes, this pace might represent 20k to half marathon pace.

Along the top of this chart you see “zones” labeled. The zone on the far left is your easy and regeneration (or recovery) running. The middle is your moderate to high aerobic running. This would include harder long runs, tempo runs (marathon pace), strength, and half marathon pace work at increasingly harder paces approaching MLSS. The third zone is your fastest running and would include 10k and faster paces.

Knowing what these points represents is crucial to understanding how and why workouts are set at the intensities they are. Knowing that increases the likelihood of a runner not going overboard on paces when knowing that faster doesn’t necessarily stimulate the desired training adaptation.

For this discussion, I want to focus on strength and why it’s important to adhere to specified paces. First, let’s discuss the terminology of the strength workout. We describe strength as MP-10 in shorthand.  Reading that would be Marathon Pace minus 10 seconds per mile. Or if your goal marathon pace is 9:00 per mile, your strength pace would be 8:50 per mile.

Now, some of you can see already where you get into trouble- you are running your tempos at your strength pace. I’ll admit, lines can become blurry.
Over the last few years, I have come to conclusion that the four hour marathon is where these lines may not be a perfect fit.
However, that is not a go ahead to go full throttle, either. There has to be some sort of guidelines to adhere to.

In nearly all of our marathon training programs, you won’t be engaging in the strength workout phase until you’ve started doing longer tempos. I consider longer tempos anything that is taking you over an hour. Now, given that definition, you’ll naturally settle into a pace that’s going to be slower than your MLSS deflection point. So, clearly the pace you are running for the tempo is sl...

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