Testing My Lactate Threshold || Mile Repeats || Shokz OpenRun

[@kevinvanhollebeke4560]

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 KZbin, 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!

[@scottholland2558]

Nobody told me I had class today!!! Sweet lesson, Allie . . . training optimally is great and informs us about so much about how our body responds to the various training paces!. Well done you (great job by The Athlete special) and have an incredible week with incredibleness coaching, hanging with Georgie, with Spencer and anything else you get up to. I appreciate the time you take to share with us your journey.

[@allie_ostrander]

Thank you for watching! Glad you enjoyed it :)

[@scottholland2558]

@@allie_ostrander You’re welcome, Allie!

[@pdurpan]

Run science mixed with run art (your running style). I really enjoy seeing you run. Graceful effortless and so fast!

[@curtbentley]

Two things: (1) I'm always team #NoMusicOnlyFootsteps. (2) I had always thought that lactate threshold (anaerobic threshold) was at around 4mm/L, thought I'm sure there is individual variation. It would be interesting to string together a few data points over a couple weeks and getting a better sense of where that curve really starts to bend upward. Thanks for sharing!

[@allie_ostrander]

I'm excited to test this again after training and hopefully get more data points!

[@gracebarrett-johnson]

Love the running shots without music!!!

[@christopherbrand5360]

This was awesome! Showing the scientific training and connecting it to how you feel is so good :) Interesting that y’all are using 2.5mmol/l for threshold. I’m sure you know there are lots of systems for using lactate to set training intensity. The one I have seen correlated with the ventilatory thresholds is: Baseline = lactate after a thorough, purely easy warmup Aerobic threshold (vt1) = baseline + 1 mmol/l Lactate threshold (vt2) = AeT + 2 mmol/l Maximum lactate steady state (mlss) is usually below LT (slower), between AeT + 1 and LT. Critical velocity is typically faster than LT. There are lots of good reasons for you to train around 2.5mmol/l intensity. In the framework above that is basically AeT or roughly marathon pace for you. To do the Norwegian-style training you would get volume anywhere in that 2.5 to 3.8mmol/l intensity range. Yes to mixing in some running without music!

[@allie_ostrander]

This is all interesting! There are definitely layers to it.

[@Vivianreviews3]

Yes love the running clip without music lol

[@jamesgaffney4977]

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!

[@allie_ostrander]

Yeah, they’re great! Also better sound quality than other bone conduction headphones I’ve tried!

[@anne-charlottesadowski4341]

I absolutely LOVE the running shots without the music!!!

[@stevendorsey4882]

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

[@workouteveryday]

thank you

[@danieljohnson411]

Had an injury today 2nd run in 3 months. Did 2 miles and a 2 mile walk. Thanks for the inspiration

[@allie_ostrander]

woohoo! Happy you're able to be back out there!

[@georgerainey9187]

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

[@erinm2261]

“I warmed up so thoroughly and then sat down for ten minutes” - never more hardcore related to anything in my life

[@allie_ostrander]

it's tough.

[@Sydney-zx6tw]

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

[@Deekajane]

Love the white board!!

[@jordanrundell9962]

* I like the running shots without music. *

[@workouteveryday]

It's a very useful channel and very inspiring for me. Thank you very much Allie 🥰😍

[@cypriano8763]

trying to get into trail running from cycling and ski touring. saw your vid on mountain running race you won in alaska. inspiring, looked fun. lot more to running than i thought

[@sylpascale7673]

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.

[@OMGitsalozer]

love hearing the sounds of the park!

[@ladsvideos]

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 :)

[@allie_ostrander]

Thanks for the feedback!

[@oopsthathappened3168]

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

[@allie_ostrander]

I'm so happy that the whiteboard is getting good feedback.

[@dcnole]

Will say the same thing I said to Spencer when he asked the question last year: I personally really like the no music running interludes, but I think they're much more effective when you're in a quieter location. Trail running. Or at the track real early when nobody is around. At a relatively crowded location with cars in the background makes it less effective (if the goal is going for some zen running content) IMO. But maybe others like that background city noise?

[@dcnole]

(Also, I did, in fact, enjoy the white board!)

[@allie_ostrander]

I agree that just the sound of footsteps without other background noise is ideal!

[@bcrruns1085]

Another video well worth the time. Educational and entertaining.

[@edwardleecaliforniausa]

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

[@francescocontran1259]

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!

[@allie_ostrander]

Great suggestions, thank you!!

[@Daniel-qc9vf]

Fantastic experiment.

[@ianbarnett6027]

Very interesting to watch. Thank you

[@raquellopez-lozano2553]

super content!!! loved the explanation

[@wk633]

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

[@NancyPM1979]

thank you Allie !! 😊

[@runninonempty820]

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

[@waxwars9183]

I like with music and without. Some with and some without is good

[@BobBob-uv9fq]

Definitely like running without music ,,,like the foot noise ,breathing etc other noises ,it’s more relaxing

[@settlers33]

Running without music worked well when you mentioned it

[@erinm2261]

I like running shots without music and some with music

[@yeahbaby3239]

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.

[@allie_ostrander]

Definitely. This was not a standard lactate test, and there are definitely ways to make it more accurate. It's good to have an idea though, and now I have a baseline and can track progress from that.

[@ShervinShares]

how are you superhuman? 5:35 paces to stay under 2 mmol?? I can't even hit that pace!!!

[@Leeroy49]

I should use my whiteboard more frequently as well :)

[@allie_ostrander]

I would recommend lol

[@RunnerThin]

I like the runs without music ... I like the beat of the footsteps ... that is music ...

[@allie_ostrander]

agreed!

[@daveconvoy5793]

After your speedy miles, isn’t the lactate building up between then. Wouldn’t it be better to do just one run and wait for the levels to drop to baseline? Sorry for the stupid question?

[@vaidasarmonas]

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.

[@allie_ostrander]

Estimating LT2 here. And yes, it's lower for highly aerobically trained athletes.

[@ebluz]

Old runner, but new to your channel. Very interesting "lesson". I wasn't aware a relatively affordable tool for measuring LT is available. Could one person conduct the tests on their own? Do you also monitor HR, and if so do you find any consistent correlation between your LT break-point and %HRmax and/or breathing rate? I find that a moderately hard effort that solicits a 2-2 breathing rate seems to indicate my LT turning point. I feel like a harder effort at which I can still maintain a 2-2 breathing rate, but only just barely, is over my turning point. And if I can't maintain a 2-2 rate, well then... I better be racing. 🙂

[@shangrila73eldorado]

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.

[@joehaynes7092]

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.

[@liljemark1]

Here's to running shots without music 👍

[@alissam8034]

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!

[@restlesssouls1149]

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

[@mikediazArtist]

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?

[@startrunstop]

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

[@workouteveryday]

thank you

[@evangrip4618]

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 😭😭

[@allie_ostrander]

Hahaha 95% lactate concentration is not ideal

[@ShervinShares]

where did you buy your lactate meter from? also how do you prick your ear when doing the test? I want to try, but I'm scared

[@kf430]

They are excellent headphones. Terrible when vacuuming tho 😆

[@allie_ostrander]

lol good to know!

[@gracebarrett-johnson]

If you have earplugs, they work great for vacuuming! I clean an office building so I vacuum for about an hour every week, and I bring my earplugs as often as I remember for that purpose

[@joshuaestrada1449]

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

[@allie_ostrander]

biomedica

[@joshuaestrada1449]

@@allie_ostrander got it, thanks 🙏🏽

[@michaelyoung6837]

Can you send link where I can get a lactate meter

[@allie_ostrander]

www.novabiomedical.com/lactate-plus/index.php

[@michaelyoung6837]

Thanks 👍

[@7BillionReasons]

Where’s the purple sports bras from

[@allie_ostrander]

Runners empire! So comfy

[@7BillionReasons]

@@allie_ostrander thanks!!!!! Love your videos. My Mile time is 8:48 right now so we are far off from each other but I love your videos. And Spence’s too. And the wiener palace.

[@nicholasmartin297]

Running shots WITHOUT MUSIC! Please!!

[@allie_ostrander]

noted!

[@paul.5125]

Lactate Thresold testing is soo Petit Bourgeois.

[@stephenmurchison2681]

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

[@erinm2261]

But was it a mile or 1600m???

[@allie_ostrander]

I think mile, especially with all the weaving around people I did lol

[@erinm2261]

@@allie_ostrander I’ll count it as 1621 meters just for you 💕

[@kevinvanhollebeke4560]

That track was built during the mile era. When I ran on it in high school, (the 1970s) the infield trees were saplings.

[@SpeedyBlueBiker1]

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.

[@jonsplitt9739]

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

[@zacsakacsi]

First😎✌️

[@Shevock]

Whiteboards are good. High tech. Lol.

[@allie_ostrander]

super high tech lol

[@oliveriocab4652]

favor d no jugar animales cada animal con su jenero