This blog is under review: I need to update with some info about hydrogen ions and the discomfort of running. Please be patient.
What is up with Lactic Acid? Lactate.
The culprit, causes the fatigue in fast running? Responsible for the muscle soreness after hard workouts? Or should be called lactate, the body learns to use the lactate to produce more energy in the form of ATP during work. Interferes with muscle contraction?, ?????research suggests the lactate does not interfere with the muscle contraction, Does not cause fatigue in the muscles during running. When the intensity of work causes the acidity of the muscle to increase you have to slow down or rest. It takes about 60 seconds of near maximum pace running for the muscle acidity to to increase to uncomfortable levels.
However after a short rest the pyruvic acid allows more ATP to be produced. Learn to live with lactate and train you body to use it to produce energy. ” Lactate is a key fuel for muscles.”
Muscle soreness after work could be caused by tissue damage and accumulation of waste products that occurred during the work. Lactate is not the problem. Long easy cool downs, to remove accumulated lactic acid, not sure about cool downs? How about fast strides after work to leave the body of fast running, ask me later!!!!!
Lactate Treshold Training; 1 mins and 2 mins rest.
The lactate can be converted to to glycogen during the work, the body needs glycogen as a source of energy. The lactate can also be converted to Pyruvate to enter into the Kreb cycle to produce energy(ATP) for more running. During the run, the lactate converts to glycogen to fuel the work; during the rest cycle of the intervals, the lactate is converted to pyruvate to produce ATP and fuel the work.
You feel fatigue during hard runs, because your muscles are running out of energy (ATP). There is an increasing of the acidity status of the muscle environment, sending a message to your brain to slow down, so you don’t get hurt. It is all really in your mind, it is a false warning system, you just need to pick up the pace.
During intervals, you run hard for 2 to 3 minutes and you rest for 2 to 3 minutes, during the rest the lactate enters the Krebs cycle as pyruvate acid to produce more ATP for the next interval. You have felt it! the 2nd or 3rd hard interval is easier than the first.
The more reading I do the more confused I get, do guys like Moose who want to run fast in the 800m, really need to do a lot of slow running? There may be some / much questions about the high volume base training, some studies suggest that some/much high intensity training should be included during the volume building phase. p. 315. Lactate Threshold training??
This author suggests that much more high intensity work should be included in early training phases than previously reviewed. Runners, middle distance runners, at least up to the 5K, need to spend more time running at race pace if not faster. Do their long runs need to be longer than 60 minutes? Or should they run 60 minutes and finish with fast strides for 10 minutes. Maybe they only need to run easy distance to recover from hard runs,? They may need to be training at 85% effort or faster at least 3 days a week? Some research suggests that Lactate Stimulators such as 1 minutes fast with 2 minutes easy/jog need to be done at least one a week, during most season.
Do they really need to run more than 60 miles a week? which includes one long run a week. Where do hill reps and circuit training fit in the puzzle? Even for the 5K, you may need much work, during most of the work phases at paces no slower than 10K to 3K pace!
REFERENCE: Anderson, Owen,PHD. Running Science. Human Kinetics. Champaign,IL
A great article follows, courtesy of Coach Bill Devine; Westfield State Cross Country Coach.