January 31, 2006

  

Coaching tip from Coach Bill Leach –

 

LACTATE THRESHOLD TRAINING, also known as LT or Tempo Run Training, is the MOST IMPORTANT WORKOUT for improved running speed – even more important than Long Runs and Speed Training!

 

Da’ scoop on LT workouts –

 

• Implement 5 – 7 LT training runs each month will offer optimal increases in Lactic Acid tolerance.
• Increased tolerance to Lactate Acid will enhance running performances from 5K to a full Marathon.
• LT runs:

§         Begin with a light warm-up run of 10 – 15 minutes.

§         Begin the LT portion of the workout immediately after your warm-up is complete.

§         The LT portion of the workout is to be 20 – 75 minutes in duration.

§         The intensity or pace of the LT portion of the workout is  to be :

Ø       At a pace that results in 82 – 87% of Max Heart Rate if using a Heart rate monitor.

Ø       At a pace that feels like you cannot run any faster without slowing down if not using a Heart Rate Monitor.

Ø       Both constant and increasing LT paces are O.K. – progressively increasing paces are most common for longer LT training runs.

• Warm-down with 5 – 20 minutes of light jogging and 10 – 20 minutes of aggressive stretching.

 NEXT WEEK:     Several LT workouts that will help YOU run faster!

 

 

 

 

How about running YOUR LT’s with other runners?

 

Ø       Join Coach Leach and other runners for “Speed and LT” training sessions at 6:00 a.m. on Wednesdays and at 8:30 a.m. on Saturdays in Lincoln Park.

Ø        Contact Coach Leach at bill@coachleach for details.

 

 

 

 

 

 Prepare YOUR “GAIT” for the 2006 running season:

 

 

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

 

2006 Race Results

 

Austin 3m Half Marathon, Sunday January 29, 2005

 

Karen Wargo        1:40.52    PR

David Rubin          1:30.19    PR

 

Miami Half Marathon – Sunday, January 29, 2006

 

                Karen Ryan           1:38:33 PR

 

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

 

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

 

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

 

Coach Bill Leach 2400 North Sheffield Avenue Accelerated Rehabilitation Center Chicago, Illinois   60614 773-793-3917 http://www.coachleach.com