It was a nice morning for a run as it had rained a little last night. I wanted to ease into some faster miles at the end of the run with the last few miles around lactate threshold pace. My shin felt great the whole run with no post-run soreness.
Mile splits for the run were 8:07, 7:44, 7:26, 7:15, 6:53, 6:17, 6:36. Average pace was 7:12 over the 7 miles with 2 short hills thrown in.
I have been reviewing a video by coach Jack Daniels, no I haven't been drinking. It is a great video on training, periodization, and running physiology that is offered on http://www.mcmillanrunning.com/.
He talks about VO2max and lactate threshold and makes it fairly easy to understand how to correctly improve on these through training.
It is timely and costly to determine your VO2max but what is more important is your VO2max velocity or the speed at which you hit your VO2max, which he states is the top speed you can maintain for 10-12 minutes. Max HR is similar but not exactly the same.
Similarly, lactate threshold, another important level to improve on through training, is the point at which lactate accumulates more rapidy than your body is able to clear it. This speed ends up being about as fast as you can sustain for 1 hour when completely recovered, or somewhere between 10k to half marathon pace depending on your fitness level.
Hope this info helps some of you determine proper pacing on some of your training runs. This and other topics will be discussed at our next running clinic May 17th at Valley Physical Therapy Group in Lancaster, CA.
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