Coaching tip from Coach Bill Leach –

 

LACTATE THRESHOLD TRAINING (LT Training) is the MOST IMPORTANT WORKOUT for improved running speed –

 

What is LT Training?

  • LT runs are 20 – 75 minute runs at 82 – 87% of Maximum Heart Rate – a speed which feels like the fastest speed you can run without having to stop to recover.

 

Why is LT Training so important for improved running speed?

  • LT Training improves a runner’s tolerance of lactate acid

o         FYI – Runners produce Lactate Acid during all good performances from 100 Meters through the Marathon.

·          The fastest runners at all distances have the highest tolerance for Lactate Acid.

o        Top level runners include LT runs in their training 1 – 2 times each week

  • LT Training will increase tolerance of Lactate Acid while training and racing.
    • Runners can increase tolerance to Lactic Acid continually for approximately 4 years
  • Interval and repletion training offers limited benefits and increased risk for injury

o        The risk of injury during LT training is relatively low when compared to other forms of SPEED training.

               

WHAT IS YOUR NEED for SPEED!!

 

Do you want to run quality Speed and Lactate Threshold workouts?

 

v      Join Coach Leach and other runners seeking improved speed via skillfully devised training sessions – “Speed and LT” training sessions at 6:00 a.m. on Wednesdays and at 8:30 a.m. on Saturdays

v      Contact Coach Leach for details at bill@coachleach.com

 

 

 Open your “GAIT” and let the sunshine in, via:

 

 

Gait Analysis with Coach Leach –

 

v      Increase your speed and efficiency with Gait Analysis

 

v      Private coaching sessions available

 

v      Register now at www.cararuns.org

 

2005 Race Results

 

Resolution Run – Saturday, Dec. 31, 2006

 

Eduardo Ledesma                16:43

Rick Kennedy                       31:00

 

Walt Disney World Half-Marathon – Saturday,  January 7

 

Laura Hallberg      2:36.23    PR

 

PF Chang’s Rock & Roll Marathon – Phoenix – Sunday, Jan. 15, 2006

 

John Pearman       3:35:35    PR

                Kimber Oliver        3:35:35    PR

 

PF Chang’s Rock & Roll Half Marathon

 

Brian Sweney        1:24:13    PR           11th in Division

 

Please report your race results, including notes – P.R.’s, etc. –e-mail bill@coachleach.com

 

Questions? Please forward questions to coachleach@coachleach.com – we look forward to your questions.

 

ARCHIVED editions of past COACHLEACH.COM Newsletters are available via the HOME page of http://www.coachleach.com

 

Coach Bill Leach

2400 North Sheffield Avenue

Accelerated Rehabilitation Center

Chicago, Illinois   60614

773-793-3917
http://www.coachleach.com