Interval work--rest time?

Donovan is right on...comments below "Donovan Rebbechi" <[email hidden]> wrote in message
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In article <[email hidden]>, Keith Gemeinhart

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Sam,

Isn't 10k pace well above lactate threshold? I though it was closer to 10-mile race pace.

The general rule of thumb for LT is 1 hour. But there's some variation.

For

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example, what percentage of VO2 max is LT ? from what I've read, it's

88-92%,

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and that range corresponds with a wide range of race times.

LT as a % of VO2max varies from 50% for untrained to 92% for very well trained.

The differences in pace between a 10K and 1 hour pace is not all that great if one is in
reasonably good shape. For my bread and butter workout
(2x20min) one can use either pace really.

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Also, if this were a true threshold workout, shouldn't the rest interval

be a

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lot shorter?

Nope.

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It probably doesn't matter a whole lot, because the repeats are so long.

Let's

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put this another way -- one way to do a "tempo run" is to run for about 20 minutes or so at LT. So
he's basically doing two tempo runs with a short

break

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in between.

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I'm not arguing the value of the workout; it just seems closer to a V02 max type workout rather
than threshold.

A VO2 Max workout would be a lot faster.

I consider VO2max workouts to be no longer than 5 min and for most people that would be
too long. I use an interval that is from 2:24 to 3:24 in duration with equal recovery @
50% of the pace of the work interval (this is derived from the work and research of
Veronique Billat).

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Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

For me, 10K approximates LT.

"Keith Gemeinhart" <[email hidden]> wrote in message
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Sam said:

One needs to define LT. For me (having had this tested several times), my 10K pace is very
close to my LT pace (having had it measured in a lab with blood and the whole nine yards). The
better the runner, the closer it is to one hour. The scientific definition and practical advice
are often different.

I think I'm confused. Is your 10k time close to one hour or is your LT much better than average?

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The workout does not come close to being a VO2max workout--way too long in terms of time.

Agreed. I was referring to intensity.

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"Keith Gemeinhart" <[email hidden]> wrote in message
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Sam,

Isn't 10k pace well above lactate threshold? I though it was closer to 10-mile race pace.
Also, if this were a true threshold workout, shouldn't the rest interval be a lot shorter?

I'm not arguing the value of the workout; it just seems closer to a V02 max type workout
rather than threshold.

Sam wrote:

> For instance, my bread and butter LT workout is 2x20min @10K pace with 5 min recovery

--
Keith Gemeinhart Technology Service Corp. Sebring, FL
--

"Donovan Rebbechi" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

In article said:

One needs to define LT. For me (having had this tested several times),

my

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10K pace is very close to my LT pace (having had it measured in a lab

with

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blood and the whole nine yards). The better the runner, the closer it

is to

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one hour. The scientific definition and practical advice are often different.

Question: is it possible that the lab conditions have an impact either way

on

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this ? The reason I ask is thatI've noticed that my treadmill performance

are

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comparable to track performances (and much faster than performances in

road

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race conditions where hills become a factor)

I use a specific protocol each time and a 1% grade on the TM to try to replicate the drag that
one gets outside but is missing on the TM. The protocol is important. 1 min stages are just not
the way to go if one wants submaximal data. Actually several research papers (and some personal
communications) have shown that the intensities in the lab will underestimate real life
performance. So if you lab derived HR is 160 bpm and you go and race at that HR, you will go
slower than you would if you just let it go. The bottom line, do not use some lab (or even
possibly field test) data to set race pace.

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Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

"Donovan Rebbechi" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

In article <[email hidden]>, Keith Gemeinhart

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Sam said:

One needs to define LT. For me (having had this tested several times), my 10K pace is very
close to my LT pace (having had it measured in a lab with blood and the whole nine yards). The
better the runner, the closer it is to one hour. The scientific definition and practical
advice are often different.

I think I'm confused. Is your 10k time close to one hour or is your LT much better than average?

I think he's saying the latter, though I think he'd dispute the assertion

that

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this really is "better".

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The workout does not come close to being a VO2max workout--way too long in terms of time.

Agreed. I was referring to intensity.

It's not a VO2-Max workout in terms of intensity either (if it was, he

wouldn't

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be able to survive two 20 minute repeats).

You underestimate me! (Yeah, I wish I was superhuman)

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Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

In article said:

Come the summer and if I'm training for 800, 1500 you get things like the 6x300, 3 mins; 4x400, 3
mins, 400, 1 min, 400, 15-20 min full recovery and repeat. These sound easy

^^^^^^^^^^^^^^^^

Hahahahaa ... not to anyone who's actually done intervals before, they don't.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗