41 Comentários

1. Hey Allie, I just watched this video today, and let me give you some hints about how doing lactate treshold testing. What you did is ok, the length of the rep doesn't change much the numbers, I know Villanova's coach likes doing 800m reps, here in Italy we do 1200m reps, but every distance between 800m and 2K is fine.

   The most important thing however, is to do a costant increase in pace, and this is the reason why we prefer increasing every rep by 1kph and not by X sec per km or per mile(with a calculator, it's very easy to find what you have to run for your laps). In your case, I would start from 14-15 kph up till exaustion. I personally use 1200m reps and typically the test ends with an 800m rep, when athletes can't no more substain the effort for 1200m. With 1200m reps you may also collect more data, since it's less stressing on the body, and research indicates that the values don't change much. It's important trying to even split the rep and to do the test in a non-windy day, but the main concern with your test results is that you didn't reach high values of lactate, and that can be a problem when you have to estimate LT1 and LT2.

   LT1(roughly Marathon Pace) is typically around 2mmol, or 1 mmol over rest level, LT2, which is lactate turnpoint(roughly HM pace), might be around 4 mmol, but as high as 8 mmol in some case or as low as 3 mmol in some others(Jakob Ingebrigtsen has LT2 at 3.1 mmol, if I remember correctly). You quickly find LT2 when there's an evident change in the slope of the curve. Excel is good for doing this graphs, but if can access to MATLAB it's way better in estimating the values between the collected points.

   I hope my suggestion might be useful, good luck for the next races!

2. Yes love the running clip without music lol

3. Nice graph Al, so the athletes ahead of you at events, would likely have Blood lactate at/say for example (1.9 or 2.0 or 2.1 or 2.2 or 2.3) So they BUFFER lactate better hence them finishing ahead of you at the finish line? GG!

4. love hearing the sounds of the park!

5. No music, hearing you breathing and foot steps. Is awesome

6. Allie, really interesting video, I am sure many viewers will benefit from watching and learning this information. As you get fitter your lactate threshold in the 2.5 range will be at maybe 5:20/M pace. I hope you run a Marathon at some point, you will do very well in it, the only issue of course is staying injury free. Training for the Marathon is a challenge for many because of the stress the training puts on the body. Best regards.

7. Do you have problems switching between various styles of shoes? Both of the last times I tried switching types of shoe (once to the ultra-cushioned type and once simply to a similar shoe in a different brand) I got plantar fasciitis. Just asking because I see you wearing different types and making it look natural to switch between them. Great video!

8. Impressive sponsor in Shokz, I M wearing them right now. I love the open ear so I can run and listen to pods and books and music and still be aware of my surroundings!

9. * I like the running shots without music. *

10. With just this data alone, it looks like your lactate threshold is nearly exactly my 5k PB pace, at which point my own blood has been replaced by about 95% lactic acid 😭😭

11. Lactate Thresold testing is soo Petit Bourgeois.

12. What threshold are you guys estimating? LT1 or LT2? I have only read about the 4mmol value for LT2, but might be that for highly trained individuals its different.
    I know that people try to stay bellow 2.5mmol when doing interval work just to keep them controled and to be able to accumulate high volume in this zone. Nice to see more runners use science for training.

13. Where’s the purple sports bras from

14. favor d no jugar animales cada animal con su jenero

15. Good morning Allie happy Wednesday morning and I loved your athletic vlogs and you are amazing Supporter

16. I should use my whiteboard more frequently as well 🙂

17. Very interesting to watch. Thank you

18. Here's to running shots without music 👍

19. Shokz are great. 2nd the recommendation. Love audiobooks on my long runs.

20. Impressive video!! How can you talk and breathe normally after RUNNING that fast?? Georgi porgy pudding pie, kissed the girls and made them cry…great cameo appearance btw

21. Of course they are going up. Your paces are faster and you’re running longer. I think you’ll get more accurate readings if you run on a treadmill and incrementally increase your paces every 2 minutes or so. The climate is the same and pace is controlled. Also when training at heart rate. You need good hydration, fueling, sleep, and not overtraining to be accurate. If you are catching a bug it can throw things off too.

22. Another video well worth the time. Educational and entertaining.

23. Science Technology Hard Work Dedication Strength These are just some of the reasons why Allie is so fast.

24. What’s the name of the lactate reader you’re using?

25. I like the running footage sans the rhythmical succession of tones…Also, your face was blocked the last five secs by the suggested video. I think you can move those links around, I think both you and Spencer have the same lactate threshold.

26. Interesting Training let you guys be the guinea pigs/test dummies hope it goes well I do wonder if your guys speed is going to drop off a cliff despot endurance gains though we will find out.

27. Running without music worked well when you mentioned it

28. Love the video! Like a mix of running shots with and without music. Having a soundtrack is nice when you're showing lots of reps- the music ties the workout together nicely. But cutting the music for some reps adds a sense of reality and shows the hard work you're putting in during the workout. Without the music we get a real sense of the pace you're running and the environment around you. Keep up the great work you're doing with your running and these videos 🙂

29. Interesting video. I guess you had to stab yourself after each mile to draw some blood, right?
    Oh, that cinder track is definitely a mile track. It's been there forever (at least 1975) and I don't think they have ever done much work on it except for the occasional re-cindering of it.

30. Don't you dare shut down an Ari beat mid video again

31. Silence is golden. I love the sound of cinder underfoot!
    My kids bought me an in-lab lactic threshold test for my 65th birthday. Best present ever!
    I first saw Allie on Youtube, when she won the 2018 NCAA Steeplechase crown. It was a blistering hot day and during her post-race interview, Allie said "I am so hot, but not in a good way!" That she was so witty and graceful, made me want to learn more. A few minutes later, I'm watching her win the 2017 Mount Marathon 5K (an absurdly difficult race). Member of team Allie ever since!

32. 5:47 down to 5:17 is pretty impressive 👍

33. Thanks Allie, you are definitely the Star. I would like to hear Spencer’s take on this Lactate threshold. I am old school and never heard of it. Thanks.

34. Love the running shots without music!!!

35. Fantastic experiment.

36. super content!!! loved the explanation

37. Can you do another vid on this showing how to account for accumulative fatigue? So let’s say you’re doing some high mileage in your training, maybe threshold will not be the same as if your were rested. Do you just have to measure blood lactate often? How do you factor all that in?

38. Really liked the style of this video and the more scienc-y content! Looking strong, Allieeee

39. Running shots with or without music are fine. Good to see your running form stay consistent as speed increases. Great job!

40. It’s true that Shokz are loud…but not as loud as Nike Alphafly’s…

41. This is really informative. Love that whiteboard chart. And Georgie clips, of course.

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