LT Training at Pursuit – Wk 1



LT Training at Pursuit – Wk 1

5 men crushed week 1 of an 8-week Lactate Threshold training series at F3 Pursuit.  2 others arrived a few minutes late and missed out on the fun.  And YHC had a mustache.

For more on this training series see the PreBlast.

The course was a fairly flat 1.6 mi road/path loop.  We’ll be avoiding the Thread Trail during this series for obvious reasons.  We may avoid paths as well going forward because it was challenging to maintain LT pace on some of the twists and turns.

Route

We were relieved when the rain subsided a few minutes into our warm-up lap.  After ~13 minutes of easy running we got to work on the assignment for week 1:

  • 4 minutes @ LT pace with a 2 minute recovery x 6

We paired off by like speed due to a couple guys missing headlamps (always bring a headlamp to Pursuit).  Table Slam and Wahoo (both Millbridge residents) joined forces and YHC and Transporter linked up.  Frasier was where Frasier always is: out in front.  We circled back for the 6 during the recoveries and stayed together throughout.  After the intervals we cooled off for about 10 minutes with a slow mosey.

Lactate Threshold (LT) pace is typically somewhere between 10-mile and half marathon race pace.  This first week of the plan was good for dialing in the pace.  YHC’s intervals started off too slow and got progressively faster as we went along.  Now YHC has a better idea of what pace to target for next week.  The goal will be more consistent splits.  That is always the goal when running intervals.  They should be as consistent as possible.

Rock Thrill and Doc McStuffins posted but arrived a few minutes late, after the group had departed.  Since the route was not published ahead of time they had no idea where we might be and never found us.  Cobains, fellas.  The course will be published from now on.

Tune in next time for week 2 of the LT series.  We’ll be extending our intervals a bit as we gradually increase time spent at LT pace through the 8 week plan.  We’ll do 5 minutes @ LT pace with 2 minutes of recovery x 6.

-TUCK

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6 years ago

[…] Week 1 (Mar 1): 6 x 4 min with 2 min recovery (BackBlast) […]

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