Threshold Training

Plan for this past Tuesday was a 10 mile road run, with a 3 mile component at my estimated Lactic Threshold (LT) pace (6:45mpm).  3 mile warm up, LT session, then 4 mile recovery.

Many ultra-runners will argue that I shouldn't spend time on LT, and more time on honing my long distance endurance by improving my aerobic threshold training with super long runs and back-to-back long runs.    The philosophy is to train the body to learn how to go longer faster without creating lactic acid.  Aerobic respiration uses oxygen and glycogen stores to product energy, without generating the by-product of lactic acid.  In my opinion, the problem with a complete focus in the aerobic training zone is that our body and running form become stiff.  Anaerobic / Speed training develops develop running efficiency, economy, and restores proper running form and stride cadence.

I am not forgoing super long training runs as I have several +4hr training runs over the next few months, along with some back-to-back sessions and long double run days.  These will focus on developing my aerobic threshold.

This is a change in approach when compared to how I previously prepared for my marathons or ultras.  My belief is that a change in approach is necessary. The previous focus on miles and extended Time on Feet (ToF), while achieved the desired result of simply finishing, won't generate faster times.  With this new approach, I am now eager to establish new PRs, significantly under this past year's accomplishments.

Full circle, Tuesday's workout went very well. I beat the marks. I am extremely grateful that Chad was there to pace me through this.  It wasn't much of a workout for him, so he was willing to assist.  The 3 mile LT portion was, as expected, most difficult during the last mile. My splits were all under the target: 6:40, 6:33, and 6:35. Warm-up was on target (7:45mpm) and cool down was quicker than expected (7:30mpm).  I had to stop a minute and catch my breath after the threshold workout.  That evening, I felt the huge energy expense of this run. It was a workout for sure!

Mentally this was a struggle. Afterwards, a bit of a downer as I, illogically, expected 6:30s not to strain my system.  Oddly enough, before the workout, I assumed 6:40s would start to take its toll after the 2nd mile.  It did. I am not sure what brought about the post run concerns. The upside, I am very familiar with my body's adaptation process.   I will see immediate results as my day to day training pace will improve within a few days.  Long term, these type of LT and Aerobic Threshold (AT) training will drop my pace as the body adapts.

My hope is that by fall, a sub 6:30 mpm half marathon is well within my grasp.  This should translate to a Marathon PR at MCM in late October, and culminates in my season 'A' race PR performance at JFK50.

Next workout this week - hilly 8 miles Friday and long 17 miles Saturday.  Nice.....powering into the recovery week!