Running at pace and endurance questions

Mr_Knight

I've been logging all my "Learn to 10k" runs in Strava. And noticing that there is a pace at which I can complete the daily routing without puking my guts out - but if I go even 10% over that pace, I burn out and crash, hard, and it is a real struggle by the middle of the second interval (of 5-7 intervals).

I assume I'm hitting some kind of threshold, but I'm not sure on the proper term for it. Is that a lactate threshold? Aerobic threshold? If I have heart rate monitor data for these occurrences, is there anything useful I can do with that information to aid in training?

SpleenThief

A few questions to help us help you:

How many days per week are your running?

How far in distance is your typical run?

What's your average pace for your bread and butter runs?

ThickMcRunFast

A few questions to help us help you:

How many days per week are your running?

How far in distance is your typical run?

What's your average pace for your bread and butter runs?

definitely need this info....generally your everyday runs should be at a pace that you can comfortably hold a conversation. a 'tempo' pace should be one that is slightly uncomfortable - you can answer a question in a few words, but can't comfortably speak in full sentences. You shouldn't be able to talk during an all-out sprint.

basically you can track your pace during these runs, and should be able to see how it improves as you add mileage and increase fitness.

Mr_Knight

(All times/distances/etc below are from GPS + Strava)

Thanks, folks.

Running three days a week. Started from a very low level of "running fitness". Following a program that uses intervals. The next non-recovery session is at 3 minutes run, 1 minute walk, repeat 9 times.

The previous non-recovery run was 3 minutes run, 2 minutes walk, repeat six time. I covered 3.6km in 28 minutes for an overall pace of 7:41 min/km. The sustainable pace during the run portions is around 6:30 min/km. When I push it to 6:00 or below, I get to about the 90 second mark of an interval and simply blow up. Gasping, burning, the works.

I appreciate that I need to build capacity, which will come with disciplined persistence and time. I'm just trying to understand the physiological meaning/importance of this magic pace where if I stay above, I can go on for a long time, but if I go below, I very quickly burn out. It's highly non-linear.

I should also have HRM data to go with this in about a week.

MoreBean13

Sounds like you're trying to define your RSLT,

http://www.runnersworld.com/workouts/finding-your-running-speed-lactate-threshold?page=single
http://running.competitor.com/2012/05/training/sports-science-update-skip-the-lactate-threshold-test_53063
http://www.runhilaryrun.ca/Images/LA_TH_VO2.pdf


Bottom line though, you're overthinking it at this point. What you need to do is run more.

Mr_Knight

For clarification, I'm not consciously looking for that point, I've just observed a significant change in my body and wanted to understand what was happening. Thank you for the links, the "symptoms" they describe with lactate threshold are bang on, that has to be it. The paper in particular was helpful - double thanks for that one.

I can't run more than I am - I already cycle 4 teams a week in addition to everything else. Improvement over past four weeks has been dramatic, I'm confident that sticking to the program will produce equally dramatic improvement over the next four weeks.

MoreBean13

For clarification, I'm not consciously looking for that point, I've just observed a significant change in my body and wanted to understand what was happening. Thank you for the links, the "symptoms" they describe with lactate threshold are bang on, that has to be it. The paper in particular was helpful - double thanks for that one.

I can't run more than I am - I already cycle 4 teams a week in addition to everything else. Improvement over past four weeks has been dramatic, I'm confident that sticking to the program will produce equally dramatic improvement over the next four weeks.

Just to clarify, I don't mean you should add running to your current running schedule. Adding too much too fast is counterproductive, and leads to injury. What I meant was that with time and consistent running training (like you're already doing) your RSLT will improve....you don't need to do any additional specific training at this point to work on it.

Mr_Knight

Gotcha - thanks!