Without being tested in bloodwork using a running stress test or treadmill?
I understand from literature this level should be what your half marathon pace is, or 20k pace. Or, the experts say it is anywhere from 85 percent o 92 percent MHR.
This vagueness isn’t helpful. Is it 88 percent? or 90 percent MHR? How would I know? What if the race results were from a year ago, and your fitness has changed. What about outside temperature?
The accumulation of it to me at a certain point on BPMs is hard for me to tell that I have reached a threshhold, unless I’m running 95 percent or close to Max. I can tell then my muscles have lactate in them in my legs. But how do I know that at, for example, 85 percent of MHR, I passed the threshold where its being produced more than I can clear out.
Just go run 4 mile tempo workouts with a bunch of buddies 2 or 3 times a month. If these runs beat you to a pulp, you ran them too hard. If you have no problem recovering from them, you can assume you have done your LT workouts just right.
Friel suggests a 30 minute run at race effort. Punch the lap button after 10 minutes. The average HR over the last 20 minutes is his estimate of LTHR. That’s what I use, but then… I suck at running, so what the hell do I know?
The test in Friel’s book is to do a 30 min “time trial”, i.e., all out run, but not a race. Hit your HR split 10 minutes into it. Your average during the last 20 minutes = LTHR.
I find it helpful to do this on a marked course to avoid the blowup.
Well, that’s my next question. How do you feel or perceive lactate accumulation at threshhold?
I can feel “burning” and I can feel “I want to slow down,” and I can feel, “I’m slowing down.” Sometimes, no burning, but I can feel: “I’m slowing down—” or “this is getting now very hard to keep doing at this pace…”
This is about as precise as it gets.
How do you identify using RPE where that threshhold is, and how can you not account for it just being the mind interpreting it wrongly.
What do you think of the modified Conconi method as described by Peter Janssen in his book, Training Lactate Pulse Rate? Is that valid to estimate LTH?
What do you think of the modified Conconi method as described by Peter Janssen in his book, Training Lactate Pulse Rate? Is that valid to estimate LTH?
I’ve read that book (skimmed it, really), but can’t recall much if any of it. Regardless, if the test you describe is based on a “deflection” in heart rate, it’s not valid.