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SUPER slow run this morning- and look I even got to wear long sleeves 🙌🏼🙌🏼. I was reading an interesting article on Runner’s Connect last night and wanted to share it with you to see your thoughts. I’m not saying I agree or disagree, just found it interesting, and want to conduct some more research into it.
Here are the cliff notes:
✏️ When your legs get super heavy at the end of a race, this isn’t an indicator of muscle weakness, instead it’s caused by the release of hydrogen ions when racing beyond your anaerobic threshold, which creates an acidic environment in the muscles and impairs muscle contraction. Takeaway- hitting the gym may not help in this area, but working on your endurance with strength runs and tempos should.
✏️Absolute speed is something that most runners have enough of. If you’re trying to have a faster kick at the end of a race and you can run your fastest 400 at a 5:30 pace- it’s highly unlikely that you’ll be able to do so at the end of a longer race because you’re tired (you’re in an oxygen deprived state by this point). Takeaway- there’s no need to run super fast paces in training to improve your chances of hitting your goal. •
✏️Improving your aerobic endurance and lactate threshold are the most important factors in reaching race goals. Takeaway- again, hit those tempos and lactate threshold runs to improve your aerobic capacity rather than short and fast speedwork.
Sometimes I like to run fast for short spurts, thinking it’ll help the longer slower paces feel easier, but lately I have been trying to spend more time on tempos because I know these are my weaknesses- so maybe I’m headed in the right direction already!


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