[Scott Johnston]

Theodore:

This is such a good question it has really made me pause and think more about that statement I made.  Here are a couple more data points.  We coach two male ultra runners who also have decently fast marathon times: 2:16 and 2:18.  We have done extensive paced training on tracks with both of them to help maintain the speed endurance they bring to ultras. A typical workout of this type (of which have done several) for each of them is to run 3x5km at a pace of 5:10-5:15min/mile (~3:12/km).  This would be the pace they would run in order to achieve a 2:15 marathon.  Between each 5km they stop for no more than 2min to check blood lactate levels.  When they are in good racing form we see lactates of between 2-2.7 depending on the day, temps and wind.  These low lactates are what tell us that they are prepared to race well.  While this is not the same as stopping someone in the middle of a marathon to test lactate it is a good proxy for running at this intensity.  This is similar to what I mentioned in my first reply about Canova controlling the intensity of his marathoners’ training with lactate since this level would be tolerable for the full 42km.

Thanks again for the challenge that made me re-evaluate my thinking.

Scott