12.31.02 - Washington Resolution Run
01.19.03 - San Diego Marathon
07.13.03 - Tri For Real #2
10.23.05 - Nike Women's Half Marathon
11.23.06 - Sparks Turkey Trot
05.05.07 - Marathon de Mayo (Half)
05.13.07 - Moms on the Run
10.??.07 - Nike Women's Half Marathon
05.10.08 - Moms on the Run
06.21.09 - Pleasanton Spirit 5K
07.29.09 - San Francisco Half Marathon
10.04.09 - SJ Rock 'N Roll Half Marathon
10.18.09 - Nike Women's Half Marathon
11.01.09 - New York Marathon
11.26.09 - Spark's Turkey Trot 10K
02.20.10 - Bay Breeze Half Marathon
03.14.10 - Shamrock 'N Half Marathon
03.21.10 - LA Marathon
03.27.10 - Scheel's Fanatic 5K
04.25.10 - Marin County Half Marathon
05.02.10 - Reno Rock 'N River Half Marathon
06.05.10 - See Jane Run Half Marathon
07.25.10 - San Francisco Half Marathon
09.05.10 - Pier to Peak Half Marathon
10.10.10 - Chicago Marathon
10.30.10 - Healdsburg Half Marathon
11.07.10 - U.S. Half Marathon
11.25.10 - Scheel's Turkey Trot 10K
02.06.11 - Surf City Half Marathon
03.13.11 - Dublin Shamrock 5K
04.18.11 - Boston Marathon
05.01.11 - Big Sur Marathon
06.11.11 - Lake Tahoe Relay
07.31.11 - San Francisco Half Marathon
09.11.11 - Walnut Festival Run 5K
09.18.11 - NorCal Half Marathon
11.24.11 - Scheel's Turkey Trot
12.03.11 - Las Vegas Santa Suit 5K
12.04.11 - Las Vegas Half Marathon
03.11.12 - South Bay Duathlon
03.25.12 - Oakland Half Marathon
05.20.12 - Morgan Hill Sprint Triathlon
06.24.12 - Silicon Valley Intl. Triathlon
07.15.12 - Ironman 70.3 Vineman Triathlon
03.09.13 - Lucky 13 Half Marathon
04.28.13 - Eugene Half Marathon
05.11.13 - Folsom International Triathlon
06.23.13 - Ironman Coeur d'Alene
11.02.13 - Silver Falls Half Marathon
11.15.13 - Mt. Tam Half Marathon
11.28.13 - Scheel's Turkey Trot
5k:19:17 @ Dublin Shamrock 5k 2011
10k: 41:01 @ Scheel's Turkey Trot 2010
Half:1:30:07 @ Oakland Half 2012
Full: 3:12:57 @ CA Int'l Marathon (CIM) 2013
70.3: 5:20:07 @ Vineman 2012
140.6: 12:14:21 @ Ironman Coeur d'Alene 2013
Tag Archives: lactate
Somewhere, deep down inside, you have wished that someone will discover some amazing capability that you never knew you had. I know I did. Perhaps I would surprise myself and actually be an alarmingly fast cyclist, or perhaps an extremely efficient swimmer? Maybe the foray into two new sports will yield shocking results. Or not.
On Friday, I met up with my coach to perform my lactate threshold testing that would be the base of my training from that day forward. Maybe the analysis would tell me I have a perfect pedal stroke? Maybe I’ll set a record of some sort…maybe.
My secret dreams were dashed when I realized that no Superman strengths were revealed. Le sigh…just a typical ol’ human. However, I will admit that I almost broke a record, but not a record that one looks forward to breaking.
But first, let’s talk about the testing. I’ll try to explain it to the best of my knowledge (and Internet search capability), but please note that I am no pro in the science of this.
What is lactate threshold? “The lactate threshold is a point during exhaustive, all-out exercise at which lactate builds up in the blood stream faster than the body can remove it. Anaerobic metabolism produces energy for short, high-intensity bursts of activity (lasting no more than a few minutes) before the lactate build-up reaches a threshold where it can no longer be absorbed and, therefore, accumulates. This point is known as the lactate threshold and is usually reached between 50 to 80% of an athlete’s VO2 max.” (Don’t I sound doctor-like? That’s because I didn’t write it. This site did.)
So what does this mean? If you have a higher lactate threshold, the longer you can sustain more intensive endurance activity. Thus, from you threshold test results, you can determine appropriate heart rate zones for training cycling and running (which are different for running and cycling, with running usually being slightly higher) and create appropriate training plans. Given that Ironman is about endurance, you can create plans and training efforts that keep you in the aerobic zones when you want and the anaerobic zones when you need to.
How did we conduct the testing? I hopped on my coach’s CompuTrainer where we analyzed my pedal stroke, did a few quick bike adjustments then got into the test. The test consisted of two minute segments with each segment increasing in intensity, recording your heart rate until you can’t go any further.
I apologize in advance, my iPhone decided to need a hard reset that day and thus I have no photos and will instead give you this.
The funky peanut looking thing on the right is an analysis of your pedal stroke. Let’s just say mine was a sad, sad, sad peanut. I’ll also spare you my actual results but will share the details on that super amazing record I almost broke: the heart rate record!
That’s right, if my heart rate was only three points higher, I would have broken “the highest heart rate my coach has ever seen” record. Oh joy. I always knew that the first three to four miles were the hardest for me, but that’s because my heart rate was skyrocketing and then it calms back down. Miles five and on for the win!
So tell me, have you ever done lactate threshold testing? Do you train based on heart rate? What amazingly embarrassing record have you broken?