Lactate Threshold (LT) runs develop the use of Lactic Acid as a usable energy/fuel for running.  Yes, Lactic Acid, that painful demon of Speed training, is actually a GREAT source of energy for running!

 

LT or Tempo runs are 20 – 90 minutes in duration at 82 – 87% of your Maximum Heart Rate.  Warm up with a 10-15 minute jog before beginning an LT/Tempo run.  The pace of an LT/Tempo run feels like a pace that you can sustain but you can not run any faster. 

 

1 – 2 LT runs each week will lead to the use of Lactic Acid as a valuable energy source.

---

Health & Nutrition Tip – an archived pearl of nutritional wisdom from David W. Grotto, RD, LD, CLL

Monitor your food choices AND your training intensity!  Just as you monitor the intensity of your LT/Tempo runs, keeping a food journal will help you monitor your dietary caloric intake.  Keeping a journal of your dietary intake and having that information analyzed is a great way to understand if you are under or over fueling your body.  For more information on food record analysis services, drop Dave Grotto a line at www.nutritionhousecall.com. 

---

News & Information

Good Luck to all P.F. Chang Rock N’ Roll Arizona Marathoners and Half Marathoners.  We look forward to some hot times in the desert…and most of all – have fun!  

 

2007 Peak Performance Training begins this week –

• Mondays and Thursdays 6:00-7:30AM and 6-7:30PM at Accelerated Rehabilitation, 2400 N. Sheffield (corner of Sheffield and Fullerton)
• Saturdays at 8:30AM at the CARA Board in Lincoln Park
• Pre-register at www.cararuns.org OR register in person at your first PEAK session

Training for Boston ’07 is runnin’ at PEAK levels.  Contact Coach Leach for details about group training runs and an organized plan for running a great Boston Marathon.

 

Know your AT – Want to improve the results of your training?  Contact Coach Leach for information on the speed at Anaerobic Threshold (AT) concept, including details on testing to determine your speed at your Anaerobic Threshold. 

 

Coach Leach offers personalized coaching sessions for individuals and athletes of all ages and levels looking for improved performance and health.  Additional information is available at www.coachleach.com or by contacting Coach Leach directly via e-mail or phone. 

Archived editions of past Coach Leach Newsletters are available at www.coachleach.com.

Coach Bill Leach                                               David W. Grotto, RD, LD, CLL

2400 North Sheffield Avenue              American Dietetic Association Spokesperson

Accelerated Rehabilitation Center                 President of Nutrition Housecall

Chicago, Illinois  60614                        Phone: 630-415-9825

Phone: 773-793-3917                                         www.nutritionhousecall.com

www.coachleach.com