Running lactate threshold test | 209 marathoner

[@aCodingMonkey]

I struggle with information indecision. I read a lot of different training methods, etc and keep wanting to change what I’m doing to get results faster. For once I have picked a plan (don’t know if it’s right or not) but that will take me to august. Then I will try a different plan of if it went well make some adjustments and keep grinding

[@MrApfc]

Trust the process as they say, listen to the body too

[@polski1986]

Really depends what distance you train for and how fast you are if you ain't cracking 40min in a 10k then your program is super easy.

[@austinsmith1864]

This is my exact problem and solution 😂

[@Ultrarunnerdad]

Needed this. ADHD sufferer here too. always tweaking my plans. I am a 3:57 marathon runner and 52 this year. Want to get a sub 3:30 this year. Currently on plan so hoping to get a good improvement this year. Thanks for the great video.

[@bartb217]

Great video with lots of information. I started "serious" running again around half a year ago (after a 6 year "life" break) and went from 1 times a week around 10k to right now 5 times a week and around 70k. Focus right now is on 5K to half marathon races. Next spring I will do my first marathon ever, but this year I will first bring back some speed, strength and basic fitness. I really struggle to stay fresh (tired a lot), but stay injury free and can complete the trainings at the right pace. I do my recovery, S&C, eat and drink enough, stay in the righ mindset (thanks to your videos), only struggle with the right sleep, probably the reason I can keep going, but why I am tired. This week I have a restweek (around 40k with 4 trainings) with a 5k race this weekend (that is twice a year, in october and march) to see if I have improved from the previous one in october. I hope and am going for a half minute second running career PB (still 2 minutes slower than my first running career PB).

[@Spookatze]

a big thx. for your words! very inspiring. sure you will make it to paris. you‘re a lion🤞

[@23mmroadie49]

great vid - i went to a lab and got threshold testing. It then all made sense to me - why my good marathons were good and the blow ups blew up. Now i know my heart rate for my two thresholds i have a better idea of how to pace a marathon to fit the conditions. Looking back on NYC ‘22, it was so hot i should have ignored pace and used heart rate based on my lower lactate threshold and I would got thru a lot better. Thanks for the work that went into this

[@zacsborntorunrunningadvent3441]

So relateable. I have adhd too so sticking to things long term I really struggle. Great content & deep insights. Love it. Cheers

[@Quepali]

Great video! Almost all of my running my entire life, I've been using heart rate over pace. I had a pretty good idea where my anaerobic lactate threshold were. Did a test a lab a few weeks ago, and my assumptions were spot on. The method that were used here is 10 min warm up, then 5 min reps at different speeds. 5 reps, as calculated before start, in total for me. A little bit faster every time. (The method probably has a name, but I don't know what it is.) I am first and foremost a recreational runner, and I am SLOW! My biggest motivation for getting faster is so that it can be easier to run with others. My biggest challenge is my breathing. Got a little asthma, so my above threshold speeds can lead to out of breath real quick. Have found that running on effort but not above threshold until last km's, and listening to my body, gives me the best benefit. Motivation for every day running is a big deal for me, since I don't have a lot of motivation for races. I have just solved a distance issue, and are celebrating by running a half marathon distance (training or race) at least once a month this year. Got a 6 min PB since last month, and 9 min PB since January. Currently hoping for spring to come soon, and melt all the ice on the trail paths.

[@lkeshlifestyle9383]

Thanks, perfect time for me to receive such good infos, happens that I have my test schedule for tomorrow. Waited 3 weeks to get the slot😊

[@phonginternationaltourguid8570]

Thank you for sharing, I will try my best to do it at the gym day by day from now❤❤❤❤

[@simonnalder4394]

Looking forward to seeing you smash 2.08… you’ve got so many of us on your side Stephen… running with you every step sling the way… hope you’re feeling the love mate… go fucking get ‘em!

[@stephenscullion262]

It’s coming and the hard part is just being ok with following the training / not complicating it or life.

[@theunknown21329]

My gosh! 20 years is bananas. I'm a noob runner going for my first half marathon planning on a sub 2 hr. Elites like you are what us mortals look up to.

[@Spartan117FS]

Your video quality is getting a lot better, amazing to see video overlays and such-content is perfection as always. You know you're a serious tuber, once the plants appear in the videos 😂 If you can get a better microphone, I would really appreciate it, RODE makes quality clip-on (lavalier) microphones at an affordable cost :) Love from Finland!

[@stephenscullion262]

That’s an expensive camera mic, rode professional. Anybody else finding audio poor? I have rode go, and lav clip on.

[@UrielShark]

@@stephenscullion262 audio is great

[@Spartan117FS]

@@stephenscullion262 The problem is room acoustics, even a good microphone will sound bad when the room has a lot of reverb. Most clip on mics deal with this issue, because they filter the reverb out. Having the right type of microphone for the right environment is key. (edit) ps. I use studio monitors to watch and listen to the videos, so it brings out all the flaws in the audio. I guess the way I listen to the videos might not represent the usual listener.

[@seanelliott5175]

Great video Stephen! Can I just ask more about how you started to manage ADHD. I struggle with ADD and have very similar impulsive tendencies with training and focus. Would love some tips on where to get info on it and if there is any supplements you have used that may have helped you control some of the focus. Cheers and keep up the great content 👊🏼

[@stephenscullion262]

I might start a small series on this as a way to educate what I’ve learnt etc.. not from a drs perspective

[@robertdevine7088]

Content from the Gods! Thanks Stephen.

[@PoetWithPace]

Quality content as always Stephen. Agree with what you say about 800m and 1200m reps not being relevant to marathon, but amazing how many influencers say this is needed lol

[@rudolphleroux47]

Thanks! Good video and well explained!

[@benjamenwahle2532]

Someone once told me he didn't understand my love for running as a sport because typically it's the punishment in other sports. Forgot your helmet? 5 minutes late to football practice? Go run a few laps. It's not often I tame my ADD enough to watch and digest an entire 30 minute video. I'm going to use every bit of info I can that you provide in my training lifestyle.

[@roshann009]

the information you share and all the personal experiences are very helpful.. much love..❤️

[@nenetsusa6566]

Great video, best you have done, keep up the great content, it’s really appreciated

[@harunaaron]

Thank you very much Stephen! Very informative video!

[@Andy.mikhail137]

Hi Stephen, definitely grateful for your videos. I've been having a question about my training and was wondering if you'd like to comment. Currently, my training has been: Tues: threshold intervals 8 x (1k on, 1.5min slow) Thurs: easy 9 k Sat: long run (22k +). Would this be OK? And what kind of specific food would you include to help with these runs. Ps. Been recently using your activation routine. Seems to work nicely

[@MBkompressor]

Thanks for all the info mate!

[@kubawasilewski507]

That was soo informative, thank you for sharing!

[@JustinWarren1980]

Looking forward to seeing you in Berlin! Will you be doing a meet up?

[@chadbeyer7650]

Have you done a Lactate test where you do all steps at 5-6min instead of 3min? I've heard 3min steps aren't quite long enough for Lactate levels to stabilize. Also, thanks for sharing your data!

[@Hegegutt]

At 13:24 you're showing the lactate diagram with the 5 intensity zones in it. Could you explain how the (ranges of the) zones are determined? I mean, I've seen different ways of how they are determined. For example big players like Garmin use predetermined percentages like "50-60% of HFmax = Zone 1" and so on. But thats a generalization, and there will be individual differences as i have understood it. I know the Norwegian "Olympiatoppen" uses sort of a combination between lactate measurement and some sort of RPE. But if RPE or "how do you feel running at this speed" is used in determining the zones - then the science behind setting them cant be very accurate? Not saying RPE isnt useful, but it is subjectively. I've also seen a variation where: VO2Max = Zone 5? So again, could you please explain/discuss on how you have determined the ranges of these 5 zones? I cant seem to find a good answer for this elsewhere :)

[@pk-zm2vd]

Another great video. Hope the hip isn’t causing you any bother

[@jjjjames5824]

So what about all the research that says threshold training isn't as effective as more polarized training ?

[@stephenscullion262]

Ask a few Olympic champions about that

[@edgaralbo6433]

Hi I made this test 30' like if it were a 5km but maybe a little slow just to keep the whole 30' at a pace. Is it ok like that? The last 20',heart rate 174 , at a pace of 5:37 per km So tell me if am ok? 174x0.95=165bpm this would be sub threshold. And 174 x0.99= 172bpm There is a zone 5a called super threshold from Joe friels from 100%-102% 174-177bpm Though running 3x10' tempo a would keep the heart rate from 165-172. Now the pace i run is 5:37 x 1.05%=5:53>from 5:37-5:04 although sometime also 5:15 when in the place I run there is 200 elevation of 3% so in this way I don't let the heart rate to go up 176 maximum

[@alessela7119]

What is your lactate level of your race pace compared to LT2?

[@jansenrunning]

What UA shoes are you wearing there Stephen?

[@TumoRuns]

Quick question on this one as I’m going to have a vo2 max/lactate threshold test… would you wear super shoes or no? 😂 I genuinely don’t know

[@stephenscullion262]

Yes wear them, as you’ll race in them

[@alanshrimpton6787]

I noticed you weren't using the oxygen consumption mask. Any reason for that? I thought using oxygen consumption helps with your true lactate value or nah?

[@stephenscullion262]

Not from knowledge, but it does show running economy, rer (carb vs fat utilisation) but really not necessary for this kind of zone testing

[@bulentergun7258]

[@rm6857]

For me "the test" is always autumn halfmarathon. And every month 2mile race.

[@stephenscullion262]

This is so important and I’ll do something in the next few weeks (that I’d call) in the field test.. ie how do you cope against the elements, wind, gravel, mud, and a longer test. I have a nice loop that prior to 2.09 I did some training in, and it’s always good to return to something like that and see where you’re at. Science can play a role, but in the park, and in a route you’ve done before can paint a nice picture also. If hypothetically back then I ran 12 miles in 60 minutes at 165 hr, then it’s an easy comparison, doing similar now.

[@rm6857]

​@@stephenscullion262 Yes, its better and cheaper for us hobbyrunners to do test TT or same workout with same effort with similar conditions as you said elements etc. and compare. For me effort is the best, dont like much HR because it varies a lot, based on weather, diet, hydration etc. Once i did 2 HM 4months appart basically same finishing time and effort, but one 29C and humid, and second 3C cold, first avg HR was 189 and cold one was 171. Btw. before autumn HM i do like 2weeks before 14km hm effort test by feeling, and then decide if its worth to race, if i am in good shape. I can compare this test with previous i have done in past. Looking forward for the video.

[@JoeSmith-fi8ip]

Thoughts on threshold vs vo2 max test?

[@stephenscullion262]

In what context? Threshold gives data for training zones.. V02 max likely gives max lactate value and a number for “ability to inhale and make use of oxygen”

[@arilappinen3845]

some asymmetry in your form .. you on top of that?

[@barry5138]

Could be camera angle, Steve is normally on point

[@lnedelcu66]

Lactate is a buffer. If you have bigger numbers in lactate level and low at HR at high intensity effort, you must look at strength training. This is my opinion, but you are an olympian and me nobody.

[@EfirdStrong]

I couldn’t help but wonder why you are running in Under Armour shoes?! lol.