6 Weeks Until Valencia Marathon: Can I Get Back To PB Shape? *LAB TEST*

[@MrSmokedTurkey]

Beautiful running form during those tests Ben, you looked incredibly strong. You are going to absolutely smash Valencia, there's no doubt!

[@BenIsRunning]

We shall see :) thank you!

[@just_mls]

Seems like a great lab, but i need to say that i think (and this is my opinion as a sports scientist) those results will not represent your actual fitness. The stages are too short for sub-elite/elite runners. you'll experience, that your aerobic and anaerobic threshold are lower when you do a lab testing with longer stages (2000m stages) or a field test with at least 1200m stages. What I find really frustrating, is, that they still use a 2 mmol and 4 mmol blood lactate value to determine your aerobic/anaerobic threshold. Those are very individual (e.g., mine are 0.75 mmol and 2.2 mmol). So, usually they should have individualized the results and dont just put them in a sheet to search out the 2 mmol and 4 mmol...when i first saw your results i thought it would be around 1,0 and 2,5 which would be way more accurate. I just have put the results inty my software (we are using the Dickhuth principle from 1988, they are using Mader from 1980) and in my software your results would be an LT 1 of 0,9 mmol, BPM 161 and km/h of 16,2 and a LT2 of 2,7 mmol, BPM 182 and km/h of 19,9 which i think are more accurate

[@just_mls]

I see: i should have watched the video until the end to see that you share my opinion lol

[@BenIsRunning]

Certainly some great feedback. Thanks for sharing that based on your experience :)

[@just_mls]

@@BenIsRunning Thank you! I think it its important to communicate that to make sure you're hitting the right intensities and don't end up in overtraining!

[@BenIsRunning]

@@just_mls 100%. Let’s just say my coaches interpretation of the data is a little different. Will be good to compare the results down the line but you’re 100% right!

[@just_mls]

@@BenIsRunning I wish you all the best for valencia! i'll follow your bib ;)

[@maikolmaikolmaikol]

Great video and appreciate your honest view on this. Other youtubers would probably show off with the recommended values by the lab...that was refreshing to see! I personally took a test in a well recognised lab in Madrid, giving me a VO2 max of 75, and I am considerably slower than you (70-min half, 15:20 5K), which shows you that there are way more factors in play when it comes to performance than "your engine". Muscle readiness, tendons, running economy, etc. all need to be balanced to get closer to your potential. But it is a great tool for training as it tells where to/not to focus. Good luck in what comes next!!

[@BenIsRunning]

Glad you found it helpful! Yes many factors at play that’s for sure. Two athletes with the same vo2 max are likely to perform very differently depending on lots of other factors :)

[@michaelyoung7069]

What sends the report a little out of whack (optimistic on threshold speeds) is using 2mmol and 4mmol for LT1 and LT2. It should done visually by inspecting the curve. LT2 at your inflection point looks just below 19kph. Which would marry presumably with you currently being in 67min(ish) half shape. I'm a bit puzzled by fact individuals with expertise are going off arbitrary nominal values of 2 and 4 instead of looking curve and where it starts to rise (LT1) and roughly where's the inflection point (LT2) where it goes exponentially. Source: No expertise in sports philosophy (so ignore me) but I am government analyst (so I like looking at data). Also for completeness your LT1 point is a little harder to judge but seems at 16.5k-17kph. So what I'm saying is I believe testing protocol and results collection to be accurate but don't agree with final interpretation of said results. Great video as always, and in another life I with I had gone into sports testing field.

[@BenIsRunning]

Hi Micheal, you basically mimic here exactly what my coach has suggested. The data is clearly very accurate but the general analysis hasn’t provided the correct LT1/2 pace figures and by studying the data myself, have come to the same conclusions :)

[@michaelyoung7069]

Your obviously in shape (which a positive thing). Excited to see how you get on in Valencia as it is a course of dreams. Based on your first 30k at Berlin (which I was really impressed with considering the mileage before) and with a good block of running I think a good performance is incoming.

[@BenIsRunning]

@@michaelyoung7069 thanks mate! In terms of my thresholds I’m pretty fit but my legs are still catching up with the demands of the marathon. Hopefully also that a good block will set me up for a good one. Hopefully back in sub 2:25

[@ThomasRedmond-q8q]

Love how honest this video is and how much data you share, many people would not share their lab results! Hence these are super valuable insights, thanks ben

[@calmminds2065]

You know you are cooked when there is a solid few seconds before the Garmin reflex turns on!- Good job pushing it to the max

[@BenIsRunning]

Coros ;)

[@goku33227]

You will absolutely smash your PB!

[@ThomasRedmond-q8q]

100%. He's got this

[@GedeonS7]

3:25 Pace: „so before the test really wraps up and the eget to the high Intensities“ you just called me slow in 20 different languages 😭

[@bebop2599]

Yours is such a tiny window from LT1 & LT2 in terms of pace. Your strava states your threshold between 3:04 to 3:17 (This test 2:47 to 3:06) Also, endurance/tempo on strava 3:17 to 3:39 (this test 3:07 to 3:31)

[@training_tom]

Great video mate! It's awesome to see the data and the impact this will have on your training. Excited to see what your progress is like through to Valencia!

[@PapnuncioAguilar]

You can do it Ben! God Bless !. Thank you for your amazing and informative contents!

[@BenIsRunning]

@@PapnuncioAguilar thank you! Much appreciated :)

[@ThomasRedmond-q8q]

Really great insight into what lab testing looks like. Thanks Ben!

[@incjam5]

Absolutely FIT Ben you’re gonna crush Valencia

[@BenIsRunning]

Ahaha thanks!

[@NathansPace5]

great work ben im hoping to smash my pb at parkrun this weekend 😂

[@grgr6720]

Hey Ben saw you in Emiel's video... Nice to see you ran Amsterdam half. I ran the full. I expected a flat course... but it proved to be quite challenging. Long stretches with slight but continuous incline plus all those short steep ascends over the canals and the river accumulated a lot of burn and fatigue in the quads. Unfortunately I got cramps after 37 which practically ruined my race. Still finished with a PB though and the stadium finish was a fantastic sight. So no regrets. Not sure if you will make a vid about it would love to hear about your experience in Amsterdam.

[@BenIsRunning]

@@grgr6720 glad to hear you rallied through with a pb! Will have a video coming soon from the half :)

[@OlieSimpson]

​@@BenIsRunningyou shot past me around the 1km at the start, looked rapid!

[@duhusker4383]

That last pace of 2.35 minutes per Km that Ben withstood for 'only' 90 secs is the pace of Cheptegei's 5000m world record 😂

[@jobanski]

Ugh! I can’t wait to get back into running! Love the content Ben!

[@ThomasRedmond-q8q]

Are you injured?

[@amandawalker4510]

Am excited for you Ben. Taking your foot off the pedal in Berlin, was the best thing to do to save you for Valencia. Make sure you continue your strength and stability training too. Onwards and upwards 🙌 🎉

[@BenIsRunning]

Thanks Amanda! I wish it was a case of taking my foot off the pedal but in reality my loads just didn’t have the conditioning. I’ll certainly be much stronger come Valencia that’s for sure! Thank you 🙏

[@EliotEnoch]

Really interesting stuff. Great vid Ben! 😀

[@reubenong3460]

Thanks for sharing this, Ben! Hope to see you at the marathon!

[@BenIsRunning]

I hope so too! Thanks bud

[@mokefish8126]

Thank goodness you have Victor as your coach! Applying the 2.0 and 4.0 mmol to your curve seems ridiculous, and will result in training paces that are way too fast!

[@BenIsRunning]

Indeed, really enjoying training under Victor! Can’t wait to see where this training takes me!

[@RunThePlanet]

Really good video Ben, enjoyed it and lots of good data in there. Having done a vo2 test myself I can relate to it, but your numbers are way better than mine 😂😂

[@alfdickinson1971]

Great explanations-thanks for sharing

[@Biscuit1rl]

It will be curious whether the race will go ahead with what has just happened in Valencia. Not seen any updates on the Valencia marathon updates.

[@ashleymoore7610]

Great video looks like a very worthwhile thing to do

[@martinsmith2011]

Ben, I'm now in my mid 50's, have been running on and off since my teens and have been digging into the science around running through all that time especially around heart rate training. What surprises me is in 30 odd years nothing has really changed (apart from I can't hit the 190s these days). I imagine you can probably pretty accurately tell from listening to your body and particularly your breathing, when you're at LT1 and LT2. Does that tally with what you find when do the lactate tests during your training? I know a few companies have tried to lactate tracking using optical readings but none of them have really taken off. It will be really interesting over the next few years to see if lactate and continuous blood sugar monitoring make into the mainstream to advise on pace and fuelling in endurance sports. Keep up the good work!

[@tarmaccio]

When i did this test i zoned out at 12mmol and the doctor asked me if i loved suffering 😂 Lightning fast speeds you have going on Ben!

[@BenIsRunning]

I’ve heard of athletes recording 20-30mmol 👀

[@mickstewart143]

Insane performance in the lab, Ben. I actually think lactate testing might be the best investment a runner can make to dial in their training. Good luck for Valencia

[@BenIsRunning]

Certainly more value than spending £300 on the latest super shoe! Thanks

[@Grendel2912]

You looked pretty fit when i saw you running through Kelvedon 😊

[@taylorplante99]

I think the consensus is that LT2 represented as a pace is what can be maintained for 45min - 1hr. If your 10k pace is ~3:05, your threshold pace is probably between 10k and HM pace.

[@BenIsRunning]

It will fluctuate from athlete to athlete which is why most academics will avoid mentioning paces but find it useful when explaining to a wider audience. Your right, 3:07 per km is between my 10k pace 3:05 and half marathon pace of 3:11 (when I’m in peak shape) 👍 thanks for the feedback

[@tommylawlor2857]

Great video Ben🏃

[@BenIsRunning]

@@tommylawlor2857 cheers Tommy!

[@overthehillrunning2374]

Saw you running down my village high st this morning. 😀

[@tinakung2]

Go Ben 🎉 Ben

[@DaveTheRunner]

Great running, Great video!

[@BenIsRunning]

Glad you enjoyed it!

[@tanw8798]

Bring on Valencia!

[@jimmybondy9450]

Haha. There is no way I would go through all this unless I was a world class athlete.

[@mehmetuzunyol1487]

Hi Ben right leg no flexion hamstring priority and priformis .................

[@adriaantermors8122]

Very encouraging test results! I'm looking forward to seeing how your marathon preparation goes.

[@BenIsRunning]

Thank you!

[@SvjetaakJEDNA]

Isnt it a bit strange that the last table say anything slower than 3:32 pace is unlikely to result in physiological adaptation? That sounds way too mean to slower paces.

[@teamsisters1756]

How does your lab v02 compare to the watch v02?

[@AwesomeJenkins]

It would be interesting to see a comparison with your watch data. What does it say your zones are vs the test in a lab.

[@abkonk]

Cheers!!

[@BenIsRunning]

@@abkonk ✌️

[@karlbratby4349]

looks scary running with the mask but at least you have a safety catch strap if you collapse, we runners are bloody nuts what we put ourselves through... you are fast becoming my fave runner on youtube, great honesty and relatability. Although I may just book a session for shits and giggles LOL.

[@Lewintons]

Congrats Ben! Totally inspiring! Were you taking on gels through each 4K as well as fuelling at the end of each lap? Also your playlist sounds likes it’s got tunes ( based on bands listed) is it a public playlist?! Keep pushing, Thailand is definitely on my running bucketlist because of you guys!

[@BenIsRunning]

Nothing in particular but do find a good shoe rotation to be key for making sure you work all the muscles in the feet and ankle :)

[@it2saan]

Interesting video!

[@OlieSimpson]

Great vid, very informative! Few questions for you: Is it worth taking a LT/Vo2 max test as a one-off to determine zones for training, or is the value mainly via ongoing testing to track progression? Similarly, is it worth determining your zones via a test if you don't track mmol during your sessions, meaning you work to a target pace/hr within session based on the test recommendation, but can't confirm if you actually worked within that LT zone during the session? I ask as I'm newish to running, with around 16 months experience. My current PB's are 1:20 HM, 37m 10k, 17m 5k and want to bring these down, where I think understanding my LT zones would be really beneficial in efficiently and effectively structuring my training.

[@BradleySingerRuns]

What a wonderful video. So interesting to know what actually happens during these test and the results are great too. I’ve wanted to do one of these myself but don’t know if it’s worth it for a bit of a slower runner

[@BenIsRunning]

If you want to track your own progress and train at the right intensity I’d say it would certainly be beneficial regardless of running ability :)

[@lllSquidlll]

You should consider coming to the US for Grandmas Marathon, if I recall correctly it’s primarily downhill and it’s where a lot of US runners go for PB attempts

[@liamadamm1]

Hey Ben, ever thought about doing some coaching. If you do would be keen as!

[@tyriksmith9053]

Good stuff THANK YOU for sharing

[@BenIsRunning]

@@tyriksmith9053 thanks, hope it was somewhat insightful :)

[@Kaasgeelheid]

Great video! Seems odd to me however that they decide to use the “standard” threshold mmol values, which requires you to re-interpret the raw data for the correct paces… Or are you fit enough to run a 3:07min/km marathon now? 🤔

[@BenIsRunning]

Yeah I guess for most this provides pretty good data representation but for me that’s clearly not quite right! Unless im in 2:11 marathon shape 😂

[@Kaasgeelheid]

@@BenIsRunning might as wel try, the lab is always right!!!

[@henryahlemeyer4408]

Hi Ben, great video. Just a heads up that running economy is only accurate for the aerobic stages since its a measure of how much oxygen is required for that speed and the harder stages are using anaerobic respiration as well as aerobic respiration.

[@BenIsRunning]

Ah intresting, thank you. That would explain why I was showing improved running efficiency at speeds above my lt2

[@jjndz3782]

Great results Ben. I just have one question if you can have an answer plz. Based on my garmin my VO2max was 61 few days ago, today after my run it went down to 59. Do you know why does it keep on going up or down? I excersize consistently.

[@BenIsRunning]

I’m not sure to be honest but I know that the scores and zones are generated by an algorithm based on your recent running data. I’d expect some natural fluctuations here in the calculations. You won’t necessarily have lost 2 kg/ml/min but just the way the watch is punching in the numbers from your recent activity will be slightly different hence a different score

[@CiCC-kány]

Thanks for sharing all the details. I would be also curious how these numbers (VO2 max, lactate threshold) compare to what your watch is showing.

[@BenIsRunning]

My watch says 65 vo2 and 3:07 threshold so looks like mines pretty bang on

[@CiCC-kány]

@@BenIsRunning Thanks for the reply. Yup, so maybe the watch estimates are actually usable. :)

[@ThomasRedmond-q8q]

What's it like running with a VO2 mask on? Does it make it more difficult to breath? Or is it okay? When you are pushing to your max, is it annoying?

[@broccoloodle]

your LT1 was really really fast, as well as really high HR 😮

[@MattLumongo]

Huge fan from Philippines 🎉🎉🎉

[@r_unner_G]

I think Seth De Moor's VO2 Max was around 71-74 a while back

[@BenIsRunning]

Impressive, can you organise a race :)

[@Eirikkinserdal]

Got yourself a pair of adios pro 4? Did you get the evo sl as well?

[@thegeneticsgirl]

Could you compare the V02 and heart rate zones to what your watch estimates?

[@BenIsRunning]

Vo2 max was 1 off and the zones are a little more general in the watch that the specifics of the test but a decent guidline

[@GT-kx6hm]

Great vid! So, Coros VO2MAX looks pretty accurate. Do u happen to have a Garmin value too?

[@BenIsRunning]

Yes very accurate to me. No garmin data no :)

[@severiner7168]

I think one thing that is clear from the video is that you want to reach the world class vo2 max ;-)

[@colindittmer.]

How is speed run on a treadmill related in anyway to speed running on the open road ?

[@BenIsRunning]

It’s not the same but the lab will try to mimic it eg with a firmer, more advanced treadmill/set at a 1% gradient. Its more the controlled environment that’s needed for repeat testing is where measurements can be put along side each other in comparison under the same conditions

[@AJB_runs]

As a loose guesstimation for those who don’t want to undergo a lab test, could you just say LT1 as MP and LT2 as 10k-HMP?

[@BenIsRunning]

It depends on how trained the individual is. For a new runner Lt1 certainly is very close to marathon pace providing they've done the longer runs. For an elite, they can push there marathon pace right up to their LT2 :)

[@gustavcordua7946]

The HR your reffering to in the bottom left conor during the test; is that avg during the stage or the max HR you reach on the stage?

[@BenIsRunning]

@@gustavcordua7946 the average :)

[@stuartwalker6786]

I was super confused at 24:15 into vid with the printout of LT1 and LT2, it had your LT1 (where you could hold for 2hr+) at a HR of 180! and running at 3:07/KM pace,(sub 2:12:00marathon pace) if you could do that, you'd be running 2:10 🤔 but maybe I'm just a biff that doesn't understand 🤣 I'm wondering if that last incomplete rep is 'offing' the data? I'd have thought your LT1 would be around the 3:25-3:30/KM??...... 🤣🤣🤣🤣🤣 should have kept watching past this point before posting!! Anywho, Here's to your 2:19:59 in Valencia! 👊🏃❤🤍💛

[@BenIsRunning]

Yeah hopefully if you watch the full video you should have a little clearer understanding as to why these numbers for me where a little off based on the 2mmol/4mmol methodology:)

[@stuartwalker6786]

@@BenIsRunning :) yeh I meant I DID watch the rest AFTER initially posting hence why I edited it :) but yes, it explains it a bit more.

[@henrywalker7715]

Ben, I’ve always wondered what (if any) your formal education was in- you just seem very intelligently spoken. What did you study?

[@BenIsRunning]

Ahah thank you! My degree is in international development (human geography)

[@Robzabest25]

is soar way better than nike socks?

[@joshcoder5597]

Isn't your heartrate really high for LT1. Above 160 for someone with max of 195? Thanks

[@BenIsRunning]

My Lt1 meaured here is at 2.0mmol where as for me specially my first lactate turnpoint occurs at 1.4/5 so its a little overestimated id say here :)

[@fingerboardingist]

Hey Ben, where are your glasses from? Love them.

[@BenIsRunning]

They are from specsavers but are Tommy Hilfiger frames :)

[@MrRainandThunderrelaxingsounds]

Now I'm commenting before watching the whole video, but are you aware that the kick with your left leg is much bigger/higher than your right leg? Especially at the higher paces, the difference is quite substantial. Think it has anything to do with your injury?

[@azerkie]

winter arc?

[@Marty-v6c]

Ben, when do you think this type of test is necessary for a runner? I am currently self-classified as "intermediate." Do you think this kind of test is worth it for someone trying to further improve into advanced, or perhaps it would just be better to hold off on the expenses and just focus on training and then do the test as someone progresses even more?

[@BenIsRunning]

For me personally, I’d say a test like this would be a much better investment of your money than say on a pair of supershoes. I don’t think it’s necessarily a case of being ‘good enough’ and more about being serious about getting the best out of your own performance. If your dedicated to improvement I’d say it’s worth the expense 🤷🏼‍♂️

[@Marty-v6c]

@@BenIsRunning Awesome, thanks so much for your advice. Appreciate it!

[@mostvaluablegoon2892]

Do you find that the heart rate range they provided for your zone 2 is accurate?

[@BenIsRunning]

Here the zone 2 they are referring to isn’t the same as heart rate zone 2. It’s more of a break down of how to train to my knowledge

[@francescocasadei8840]

Interesting! I'm surprised the watch prediction is so accurate for you. I'm 47 and my Garmin Fenix 7 estimates 64, which I always believed to be way off. My PBs are: Marathon 2:59:55, Half-Marathon 1:26:11, 10K 38:36, 5K 18:19. I started running late (on my 40s) and I know I'm an under performer, but based on the VO2max value alone you would think I should do better, and you shouldn't be able to run that fast! This is why VO2max is definitely not a good performance predictor

[@BenIsRunning]

Vo2 max is more of a ceiling. Someone with a higher vo2 max than myself may not be as fast say if they aren’t as trained but could have a higher potential for progression. As my lt2 is close to my vo2, this is something I’ll look to increase in order to bring the other factors up :)

[@mikes5764]

Hey Ben, interesting video! Daniels running formula predicts a max marathon race time of 2:30:36 (3:34 min/km) for someone with a VO2max of 66. Based on your training experience and the new insights from this test, do you think Daniel's prediction is accurate?

[@28mouse85]

Iv recently taken part in some sweat analysis tests at Loughborough University, part of it was a vo2 max test and mine is 71. im 1/2 mins slower than you over 5/10k and about 4 mins slower over half marathon. Does vo2 max correlate to how fast you can go? If so would that mean im under performing and in theory should be quicker than you? Or do they have correrale like that. Nice video as usual 👍

[@28mouse85]

@@markolim8938 my 10k is 32 mins.

[@28mouse85]

@@markolim8938 my 10k is 32.

[@28mouse85]

@@markolim8938 my 10k is 32

[@28mouse85]

@@markolim8938 my 10k is 32.

[@28mouse85]

@@markolim8938 my 10k is 32.

[@viktorask]

Recovery 3:32 Pace? What on earth? Can't be right.

[@BenIsRunning]

Term recovery here is referring to below LT1. 3:32 certainly isn’t recovery, your right 👍

[@Peto02]

How different is your tested VO2max compare to value from your watch?

[@BenIsRunning]

@@Peto02 if you watch the video you’ll find out ;)

[@BenIsRunning]

@@Peto02 not everyone’s got 28minutes😂 Coros predicts 65 and the test results were 66.4 🤓

[@Peto02]

@@BenIsRunning Thanks, I watch full video but did not catch the Coros value.

[@BenIsRunning]

@@Peto02 thanks, much appreciated. It’s displayed on screen at 1:34 :)

[@goku33227]

Hey Ben, how Tall are you and how much do you weight?

[@BenIsRunning]

5ft9.5 and 62kg

[@neilmurray549]

👌

[@icrlp0570]

the threshold paces they've given are absolutely bannanas. they need to adjust this 2/4 rule of thumb for trained people. they could blow someone up telling them they're LT1 is 3:07 😀

[@BenIsRunning]

🤓😂

[@BruceWayne-us3kw]

Have you ever hit the wall?

[@BenIsRunning]

100% check out my berlin marathon vlog, wasnt pretty!

[@Stevenc1984]

Nobody asks the right questions in these comments... Where did you get that mug at 0:00? 😂

[@BenIsRunning]

@@Stevenc1984 birthday present from my sister 🤣

[@amitsrivastava5743]

A question... is this treadmill accurately calibrated?.. is for example 14 km/hr on the treadmill, the same as 14 km/hr on the road?... cos if its gonna tell you your threshold pace and you are gonna use that to train on the road, then the comparison between treadmill and road has to be a 100 percent in my understanding. Unless you are using HR instead of pace, even then conditions on the treadmill would yield a different HR for the same pace vs the road?.. at best is this just a way to compare across weeks improvements in data? Under same conditions of the mill

[@BenIsRunning]

It’s never going to be an exact. I personally use a lactate monitor to ensure I’m getting the desired training effect so paces fluctuating from session to session based on the conditions, fatigue and two length. Important for me to remember that your LT1/2 are not absolute speeds. They are more of a range which the testing can help identify :)

[@amitsrivastava5743]

Thank you Ben Any recommendations on which lactate meter to buy for outdoor use? All thee best for Valencia.. crush it!

[@ProtonElektron-e7b]

Have you seen it? Your right leg doesnt work well.

[@averageappleenjoyer579]

What do you mean?

[@BenIsRunning]

My heel flick isn’t symmetrical and this has always been the case. It still works I can ensure you 🤣

[@thiefoftomorrow]

looks like you'll have to find another race mate. sad stuff

[@emanuelsantos5585]

I think that 6 weeks are short for a good Marathon like you do. But best of luck

[@BenIsRunning]

@@emanuelsantos5585 6 weeks to go, not a 6 week block 😄

[@kevinenglish5460]

Seems like your are rushing into another marathon too quickly. Best of luck.

[@BenIsRunning]

Plan was always to peak for Valencia. Been in the pipeline since July :) I’ve noticed you love leaving these sort of comments but appreciate the feedback as always. Hope your running is going well 👍

[@keaganvaldez24]

Man, no matter how much I try to listen to this numbers data are so boring

[@BenIsRunning]

Probably best to just go run 🤪