Understanding the Lingo: Making Sense of Tempo Runs, Lactate Threshold and VO2 Max Intervals

Lactate Threshold Training with a smile (during the summer)

Informal Tuesday Track sessions are underway at the Western Michigan University Read Field house and provide a great venue for getting in those midweek tempo, lactate threshold and VO2 Max Sessions. We are all aware that long runs are a staple of marathon training success. Lactate Threshold training is also a key ingredient and will stimulate the physiological changes to enable you to build stamina, run faster, and feel more comfortable at marathon pace. The more aggressive VO2 Max Workouts are also important towards maximizing potential and are incorporated into the Maximum Velocity Meteor Schedule. You will notice these variations are incorporated into your training schedule on Tuesdays. Lactate Threshold training is accomplished via Tempo (T) runs and Lactate Threshold (LT) or “Cruise” intervals, and VO2 Max via VO2 Max Intervals.

Tempo Runs are steady runs at lactate threshold pace that last 20 minutes or more. You should be able to maintain this pace for up to an hour in a race. In order to maintain a steady rhythm, it is recommended that tempo runs are done in mild weather conditions on flat even terrain; the goal is to maintain an even intensity of effort for a long period of time. Hills, uneven footing and poor weather conditions all interfere. A tempo run should be sandwiched between a good warm up and a cool down. Because they involve running at lactate threshold pace for a longer, concentrated period of time, tempo runs are a better use of training time than lactate threshold runs.

Lactate Threshold or “Cruise” Intervals are repeated runs at lactate threshold pace that last anywhere from 3 – 15 minutes and are broken up by short recovery periods. The brief recovery periods, which usually last about a minute, allow blood lactate levels to remain fairly constant and extend the training session a bit longer than a tempo run. Lactate threshold intervals can be anywhere from 800 meters to 2 miles in length and should also be sandwiched between a warm-up and cool down. The advantage of lactate threshold intervals is that they provide a break from the demands of the longer tempo run while still allowing an opportunity to benefit from a full lactate threshold session. They are easier to do. Like tempo runs, these should be done on a flat, even surface in mild weather conditions.

VO2 Max (VO2) workouts increase the amount of blood your heart can pump to your muscles by increasing stroke volume and increase the amount of oxygen your muscles can extract from the blood. This is important because it determines your aerobic capacity. The higher you raise your VO2 max, the greater your ability to produce energy aerobically. The more energy you can produce aerobically, the faster pace you can maintain.

Your VO2 max is the maximum amount of oxygen that you can take in, process and use to provide the energy you need to run. The upper limit of your VO2 max (also known as aerobic capacity) is in large part genetically predetermined. However, most runners have not “maxed” out their functional aerobic capacities and well-designed training can have a significant impact on improving your VO2 max.

How do VO2 Max workouts differ from lactate threshold workouts? VO2 Max intervals are shorter…and faster than lactate threshold intervals. They are medium length intervals of 600 – 2000 meters at current 3k - 5k race pace. The recovery period between intervals is also longer. In between each VO2 max interval jog 50 – 90 % of the time it takes to run the repeat. These workouts will increase your aerobic capacity to its upper functional limit. Anywhere from 2 ½ to 5 miles worth of intervals should be part of every VO2 max session (for example 5 x 800 meters) At this running speed, your heart rate will generally be at 95 – 100% of maximum. VO2 Max workouts are more demanding on the body than lactate threshold workouts and usually require an additional day or two of recovery above and beyond what is required by lactate threshold workouts.

How fast should you run your Tempo, Lactate Threshold and VO2 Max runs? You can obtain a personalized report using Greg McMillan’s running calculator. All you need is a recent race time, and the tool will automatically make the calculations. It provides not only Tempo (T), Lactate Threshold (LT) (Cruise Interval), and VO2 Max (VO2) training paces, but also your Easy Long Run (E), Recovery Run and Race Time Predictions for all the most commonly raced distances. To use the Greg McMillan Running Calculator simply input a recent time for any “best effort” race distance and it will provide a personal calculation of your training paces as well as predicted race times.

If you need to reference the VDOT chart or a number of other great training articles, check out the Kalamazoo Area Runners website Training Articles Page.

Reference: Pfitzinger, P., and S. Douglas. 1999. Road Racing for Serious Runners. Champaign, IL: Human Kinetics.

Extra-Terrestrial Enquirer - 3rd Edition

Check out Andrew's Special Report on the Walt Disney World Marathon

P.F. Chang’s Rock ‘n’ Roll Arizona Marathon was made complete with Smash Mouth in concert, lots of tunes along the course and several KAR finishes. Natalie Dale has emerged as KAR’s ladies marathon machine by cranking out another 26.2 in 4:37:24. Watch out Bob Smola, Todd Raab, and Fred Colbert, here she comes! Sherrie Mann and Cindy Owen teamed up for a synchronized 3:53:32 finish and Bob Poznanski finished with a strong 3:41:49 finish. Congratulations to all our P.F. Chang’s Rock ‘n’ Roll Arizona finishers.

We bring you this special report on the Walt Disney World Marathon from Andrew Vidor! Thanks for sharing Andrew!

Walt Disney World Marathon Race Report

January 11, 2009

Race Preparation

2008 was a busy race year for me with three peak races in a five month period and other various short distance road races and triathlons in between. Glass City Marathon (3:35) in April; Steelhead Ironman 70.3 (4:39) in August; and Grand Rapids Marathon (3:43) in October. Coming off a big race season left me with a significant base, a bit of fatigue and hopes for another PR.

Running and training for a 26.2 mile race in January always has its challenges living in Michigan. The snow and cold always makes it difficult to get in those quality runs and speed work. Fortunately we had dry roads once in a while and the dreaded treadmill to fall back on. I’ve learned to “tolerate” the treadmill this winter in preparation for Disney.Mandy and I arrived in Orlando late Saturday afternoon and made our way to Disney’s Wide World of Sports after dropping our luggage off at the hotel. Bus transportation throughout Disney made getting around extremely easy since we didn’t rent a car.

After picking up our race packages we wandered around the Expo for a while. Your typical expo with lots of training and racing attire and plenty of Marathon Weekend specific merchandise. We headed back to the hotel and had a light dinner at 4 pm followed by bed time at 8 pm. We were wide awake at 2:00 am so we could begin making our way to the race site. Yes, 2:00 am, some of you were still out on the town in various parts of the country. We took a cab to the resort we were going to stay at for a few days and boarded a bus shortly after 3 am. We arrived at the staging area/gear check to find a band playing 80’s and big band swing music. Time for final mental preparation and relaxation as not to waste much energy with all the hype. 5:00 am and time to make our way to the race start.

With nearly 13,000 runners we were sectioned off into corals. Mandy and I were both in Coral A which was associated with prior marathon finish times. Temperatures at race start hovered in the mid 50’s which was great for a throwaway, shorts, race singlet and light gloves. A quick good morning from Mickey and the Gang was followed by fireworks and a 5:50 am start. We were off… Since Mandyand I were both in Coral A we didn’t have to challenge the masses of people in corals farther back. We were across the start line in less than 30 seconds where Coral H takes about 15 minutes to cross the start line.

The Course

Since Florida’s largest elevation change is the Tower of Terror is a flat course and fast. The two largest hills included running up an over pass. We passed through four parks including Epcot; around Tomorrowland and through Cinderella’s Castle in the Magic Kingdom; past Expedition Everest in Disney’s Animal Kingdom; near Disney’s Wide World of Sports; in and around Disney’s Hollywood Studios; along the river and finally finishing back at Epcot. While not in the parks we usedthe resorts roadway system to log the extra miles. With lots to see in the parks it kept your mind off racing for short durations of time.

Aid stations were spaced every few miles with plenty of hydration. I’m glad I carried my own supplements as Cliff Products were only distributed at mile 16. There were also numerous medical stations that supplied medical staff, BioFreeze and chafing cream. I’m assuming there were so many medical stations to reduce Disney’s liability. A large number of runners were participating in the event because of the allure with Disney parks and characters. Speaking of characters, there were plenty of them in the parks giving you the opportunity to high five Goofy or get your picture with Pluto.

Crowd Support

WOW! More support than you could ask for and sometimes want. The first ten miles or so included local high school bands playing music; cheerleaders keeping you pumped up; DJs spinning music and adding energy on the course. It was great to have that much entertainment the first half of the race; however, I think that it personally wasted some energy through adrenaline that would be needed later in the race. The second half of the race included music every mile or so.Crowd support was also great. Spectator points were somewhat limited but more than the other marathons I’ve ran. Hydration stations had plenty of people cheering you on. Team in Training Coaches seemed to be everywhere giving you encouragement and an extra push. As you turn the last corner, out of nowhere you see the finish chute maybe 100 yards away. People were packed at least 10 deep and on bleachers. The noise and energy was incredible.

The Experience (the good, the bad, and the ugly)

My nutrition, rest and taper plan was about as good as I could have asked for. My goal was aggressive, sub 3:30 while shooting for a 3:20. Sometimes you have to go big. I stayed about a minute behind the 3:20 pace group until mile 13 when I closed the gap to about 30 seconds. By the time we got to the half we were right on pace with 7:38 minute miles after a somewhat fast start. My body felt incredible, legs full of energy, and the pace was easy until…

At mile 16 my race turned upside down. A few hundred yards before the hydration station my stomach cramped. It brought me to a brief walk as I grabbed a water to rinse my mouth out. I’ve had stomach cramps before during training and races and knew that they would only be brief so I only stopped for maybe 5-10 seconds and was back running again at pace. I slipped a few seconds away from the 3:20 pace ground and managed to keep moving for a few more miles. The cramps only worsened and I was hardly able to drink and GU was completely out of the question. I had a few salt tabs left so I popped those to get some electrolytes since I couldn’t get even a teaspoon of GU down.

By mile 20 I was in such severe pain it seemed like I walked more than I ran because it hurt so much. Regardless of pace or time walking it just wouldn’t go away. My pace at that point hovered between 10:00 miles. Galloway was a struggle. Every endurance athlete has good days and bad days so I kept on moving. I’d run a few hundred yards until I couldn’t tolerate the stomach cramps and then walk again with my head down in misery. Rinse and repeat.Looking back there is no rhyme or reason for the cramps. You stack as many cards on your side of the table as possible in taper and hope your body cooperates race day. The crowd support and other athletes can be your best friend and your worst enemy during these points in a race. One second you love hearing someone say “Andrew, you’re doing great and looking good”. And then the next timeI hear it I think to myself, “Is there another Andrew running by me? Because I’m walking and look like I’m about to stroke out.” By the time I realized that 3:30 was even out of question I just kept trucking making my way water stop to water stop and then a few hundred yards at a time.

The last 5k I was able to perk up knowing that soon the misery and severe stomach pain would be over. I finished with a staggering 3:49; though still a respectable time considering the suffering that I’d endured for nearly the last two hours. Despite all the stomach issues my legs never seized or tired. I headed to the medical tent for a while and then a quick massage to keep my legs fresh.

Mandy’s run was much more positive. Since she PRed Grand Rapids this wasn’t a race for her. She absolutely loves Disney World and was a fun run for her. Running through Cinderella’s Castle was probably her most exciting part of the run. She soaked in everything that Disney had to offer, especially the theme parks.The race was excellent, very well organized and run. I’d recommend it to those that want to experience a fun marathon or those that might want to beat the sub zero temperatures for an early season marathon. They also have a half marathon the day before. And for those that want to log some extra miles they offer the Goofy Challenge. 13.1 miles on Saturday and 26.2 miles on Sunday plus some pretty cool bling.

Until next time train hard to race hard.

Extra-Terrestrial Enquirer 2nd Edition

Ron Reid (pictured here on the Kal-Haven Trail) conquered the Goofy challenge

Saturday's run featured 10 and 14 miles of slipping and sliding for the hearty Beyond souls who made the trek. Boston bound Lauren Hollis ended up running 14 miles with the group, and was caught logging several more miles with some friends according to this Kalamazoo Gazette article: http://www.mlive.com/kalamazoo/stories/index.ssf?/base/news-32/12316512404690.xml&coll=7&thispage=1. Altogether, Lauren confessed to having covered 20 miles in Saturday's wild weather.

A few of the Beyond did manage to escape to Florida just in time to escape the deep freeze and run the Disney Marathon. Andrew Vidor cranked out a very respectable 3:48:44 despite some stomach cramps and Mandy Pryor a 4:20:51. Ron Reid took on the ultimate challenge; the formidable goofy challenge by running both the Disney Full and the Disney Half. Ron finished the half marathon in 2:27:15 on Saturday, then turned around and ran a 4:49:37 performance on Sunday in the marathon. Congratulations to our Disney Mickey, Donald and Goofy finishers!

Good luck to those running through Phoenix, Tempe and Scottsdale next weekend at P.F. Chang's Rock and Roll Marathon!

Blast Through Space with Pace Runs!

This weekend is the first pace run for the maximum velocity meteors as we charge up the turbo boosters for a marathon pace run. Long runs at marathon pace are an effective way to practice running at goal marathon pace and offer a great physiological and psychological boost. Most of our long runs are done at easy (E) pace because running too far and too often at marathon pace is very demanding on the body. The recovery time required would negate the benefits of the workout.

Instead, occasional shorter Pace Runs of 8 – 15 miles are often used to simulate marathon pace, and have been inserted into the Beyond training schedules sporadically. The intention of these is to stress your body in a similar way as a marathon or half marathon, but to limit the duration of the run to minimize recovery time.

For the marathon, pace runs are performed at approximately 20 – 30 seconds slower than lactate threshold pace or .45 – 1:30 faster than your easy runs.

Pace runs provide an excellent opportunity to practice drinking and taking energy gels at race pace. They should be done on a measured course so you can monitor your pace. If you can exercise restraint and stick to marathon pace, a race of the appropriate distance is an ideal venue for a pace run. The course is marked, there are plenty of aid stations and other runners to help you along. A marked bike trail such as the Bicentennial or Kal-Haven Trail is also a suitable place for a pace run.

It is also recommended that the course simulate your marathon or half marathon topography. If you are running a flat course such as Bayshore, it is beneficial to run some of your pace runs on level terrain. Flat courses, especially in a marathon, are not always necessarily easier as you use the same muscles in the exactly way for the entire duration of the race. By the same token, if you are running a hilly marathon such as Flying Pig or Boston, you want to perform some of your pace runs on hilly terrain.

Reference: Pfitzinger, P., and S. Douglas. 2001. Advanced Marathoning. Champaign, IL: Human Kinetics.