Going lactic in the last 200 of mile - How did you train to prevent this?

Training Advice/Discussion

Page 2 of 2

1 2

Next Last

2 months ago 05/14/2024 10:01am EDT

re: tomsamvan

tomsamvan wrote:
You are saying tempo like repeats at 1 hour race pace (4 to 6 mile tempos or cruise intervals with short rest) will take care of this? I do that once a week already unless I should be doing more.

?? You seem to be combining some sort of tempo distance with threshold pace. ie, too hard to work the right system. If you are doing 1 hour pace thats good threshold pace, but 6 miles? Seems like a long distance for a threshold run. I think the cruise intervals with short rest might be better for dialing in? make sure you are comfy hard, not bathed in lac..tic..ate acid.

But yea, traditionally most here would say you need to work the aerobic side. Not speed work. No matter how fit you get, of course anyone can "get lactic" in the last 200 if you run too fast in the preceeding 1300.

2 months ago 05/14/2024 10:20am EDT

re: tomsamvan

I'm a 16 year old girl running in high school, on Saturday I ran a 5:09 1600, 5:11.14 full mile. I have my conference championships next week. I've ran 5:09 3 times, last year outdoor, during indoor this year and now. How do I break 5:09? I feel that I am more fit but I can't seem to break this barrier. Does anyone have any advice? I really want to run a 5:05 but I don't know if I'm ready.

2 months ago 05/14/2024 10:44am EDT

re: charlotte.moor

charlotte.moor wrote:
I'm a 16 year old girl running in high school, on Saturday I ran a 5:09 1600, 5:11.14 full mile. I have my conference championships next week. I've ran 5:09 3 times, last year outdoor, during indoor this year and now. How do I break 5:09? I feel that I am more fit but I can't seem to break this barrier. Does anyone have any advice? I really want to run a 5:05 but I don't know if I'm ready.

This question is more interesting than the original question (apologies to the OP, but you are going to have acid building up in the last 200 -- just grit your teeth and push through the finish). That said, you should probably start a thread of your own so that people read your question and give you specific advice. It should include some details about your training, your race splits, and your times at other distances.

2 months ago 05/14/2024 11:01am EDT

re: charlotte.moor

charlotte.moor wrote:
I'm a 16 year old girl running in high school, on Saturday I ran a 5:09 1600, 5:11.14 full mile. I have my conference championships next week. I've ran 5:09 3 times, last year outdoor, during indoor this year and now. How do I break 5:09? I feel that I am more fit but I can't seem to break this barrier. Does anyone have any advice? I really want to run a 5:05 but I don't know if I'm ready.
bad news-- you can't build fitness in a week. Great news--its a championship meet, as long as there are people faster than you, you will compete with better runners and see a PB hopefully. Get rest, taper a bit this week--quality over quantity. Pretty standard championship week stuff. I find most high school kids don't warm up the engine NEARLY enough or close enough to their event. Something to try. None of this 15 x 20m stride stuff that everyone does. Nice long 100m strides at mile pace right up to 3-5 min to gun if you can.
You can do a search on mile warm up on this site. You will be shocked.

2 months ago 05/14/2024 11:15pm EDT

re: bigmig19

2 months ago 05/14/2024 11:20pm EDT

re: Fkdncnd

Fkdncnd wrote:
Hhhhhh wrote:
Also, you say you do strides, but doing them in a manner that benefits you? Doing them wrong is worse than not doing them at all.
Please elaborate.

To re-iterate, you need to practice your strides with the main goal of being relaxed. The secondary goal is to focus on quick turnover - not overall speed.

if you train incorrectly, you’re not going to execute it correctly on race day, especially when you’re tired!

2 months ago 05/15/2024 1:09am EDT

re: Hhhhhh

Sounds like such odd advice to simple work on my strides to help avoid/improve on my lactate tolerance....

2 months ago 05/15/2024 1:22am EDT

re: tomsamvan

1) Gravity. The pounding adds up.

2) If anaerobic, you are suffering cardiovascular drift. Lactate doesn't hurt.

3) If you are still aerobic and in pain, creeping muscle failure as experienced when doing pushups or situps.

2 months ago 05/15/2024 2:20am EDT

re: tomsamvan

tomsamvan wrote:
Sounds like such odd advice to simple work on my strides to help avoid/improve on my lactate tolerance....

Well in a sort of roundabout kinda way strides do help in the sense that being more efficient and feeling more comfortable at submaximal pace will help you avoid going lactic earlier... but I get the sense that's not what you're looking for.

I feel like the best way to develop lactic tolerance is simply racing fairly often (underdistance especially - I think racing a few 800s as a miler is very helpful). Hard peaking workouts where you do intervals over 400m at race pace with long recovery in between also do the trick but are difficult to recover from.

#30

This post was removed.

1 month ago 05/15/2024 9:46am EDT

re: tomsamvan

tomsamvan wrote:
It'll happen even if it's a slow at the beginning. I just happen to tighten up the last 100 to 200 no matter what.

You can prevent this by not sprinting. However that is a pretty bad strategy for the vast, vast majority of people.

1 month ago 05/15/2024 8:57pm EDT

re: charlotte.moor

charlotte.moor wrote:
I'm a 16 year old girl running in high school, on Saturday I ran a 5:09 1600, 5:11.14 full mile. I have my conference championships next week. I've ran 5:09 3 times, last year outdoor, during indoor this year and now. How do I break 5:09? I feel that I am more fit but I can't seem to break this barrier. Does anyone have any advice? I really want to run a 5:05 but I don't know if I'm ready.

Will there be another girl in the race who can run 5:05? If so, go with her. Otherwise, I would think that your main goal would be to win the race, and worry about doing a fast 1600 another time.

1 month ago 05/15/2024 11:17pm EDT

re: tying up, rigging up, locking up

Appreciate the advice. It makes sense. I don't race under-distance much and have not done a ton of very hard peaking workouts.

1 month ago 05/16/2024 2:07am EDT

re: tomsamvan

Page 2 of 2

1 2

Next Last

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

Going lactic in the last 200 of mile - How did you train to prevent this?

Of General Interest

This thread has already been deleted.

You have been subscribed.

Going lactic in the last 200 of mile - How did you train to prevent this?

Follow bigmig19

Block bigmig19

Follow charlotte.moor

Block charlotte.moor

Follow bigmig19

Block bigmig19

Follow samcallan

Block samcallan

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.