Great video Sota! I feel like this is the type of info we need when looking at improving our running. I read the pharmacologist comment, I believe If I wanted to be that serious with my levels I'd go to a lab and get super accurate tests. That for me is when you are hitting a very pro level. I personally appreciate you simplifying things. I don't need that complexity. I want to understand the general picture and I want to walk out of my house with some new threshold session ideas to improve long term. Will be testing not looking at my HR getting in-tune with my body.
@SotaMaehara
6 сағат бұрын
Appreciate it! Again this vid is more targeted to people trying to run by feel which is why 90% of the vid is not about how many mmol’s per liter to expect at any given point, etc Also, blood lactate levels is highly individual but “feel” is something we can all relate to. And there’s a lot of value and fitness to be gained even without the blood lactate meter
@SoundScoutOne
Күн бұрын
Even though there are a ton of videos out there on this topic I think you achieved your goal. The information is concise and practical. Definitely gave me some ideas on freshen up my threshold workouts. Great video👍
@SotaMaehara
Күн бұрын
Thanks so much 🤝
@WellnessWarriorRunner
6 сағат бұрын
Great content Sota keep it coming ❤
@SotaMaehara
6 сағат бұрын
Thanks mate!
@runonsalt
Күн бұрын
Great content, keep it up!
@SotaMaehara
Күн бұрын
Thanks so much! Much appreciated
@moruebarlou
16 сағат бұрын
such a nice video, great content thanks!
@SotaMaehara
6 сағат бұрын
Appreciate it!
@whiterabbit7446
Күн бұрын
Hi, just wanted to let you know that I found out about your channel because of Jake and enjoyed your videos because of my love for Japan lol. But I had no idea that you were deep into threshold training and coincidentally enough I'm also planning on incorporating this after my 5k training block. I've got a few questions for you if you don't mind: 1. Are you aware with the "singles threshold approach" that originated in the letsrun thread? Basically some guy figured out that Jakob's brother, Kristoffer, is more of a hobby jogger now and only does one threshold per day as opposed to the usual doubles. Surprisingly, this approach still works and a lot of people have gotten new PBs with 2-3x threshold per week. Anyway, I know you mentioned that the pace doesn't really matter but here's how they classified the paces for each rep distance/duration: 16-20 x 400m: 10k/CV pace 8-10 x 1000m: 12k to 15k pace 5-6 x 1600m: 10 mile pace 4-5 x 2000m: half marathon pace 3 x 3000m: 30k pace ---- What do you think about these paces? Are they way too quick or slow based on your knowledge and training? 2. I'm also planning to continue with threshold training for my marathon training block. You have plenty of experience with longer distances, so how would you approach incorporating threshold training in a marathon block? Is simply 2 threshold per week and 1 long run enough, or is there more to it?
@SotaMaehara
Күн бұрын
Hey man, thanks for your comment! Nah I barely go on LetsRun actually (not for any reason, I just never have for some reason), and I also haven't heard of the singles threshold approach I always find the "race pace" concept interesting, because it depends on the runner: - How recently have they raced? - Do we have enough data to even have an accurate estimation of those race paces? - Does it account for the fact that not every day feels the same and that there's fluctuations from day to day? This isn't having a dig at you btw, it's just questions I have for that specific training philosophy. To be honest, I think I'm just lazy and think I have a fairly good grasp of what threshold should feel like so I basically just go by feel every day I'm just a lazy bloke when it comes to running and just wanna enjoy running haha In terms of your second point regarding threshold training for marathon training, I'm down to have a more personalised chat for you (no money involved), just message on Insta or something But if you want my general opinion: - There's no specific number of threshold I would recommend without knowing your full training history - Assuming you are fairly experienced, it can't hurt to play around with easy long runs, marathon long run workouts (my fav) and steady long runs to supplement the 1 or 2 threshold sessions you are doing in a week - In terms of the actual threshold workouts, it would still depend on context, but it can't hurt to play around with both threshold intervals (with short reps and long reps), and also continuous tempos so you have as many angles covered as possible As usual though, I can't give specific training advice without more detail, so this is as far as I can say with the limited information I have of your running background! All the best with training!
@Etherkai
Күн бұрын
You spoke briefly about standing rest vs jog recovery. I actually came across a study by Sánchez-Otero et al. (2022) earlier this year that looked into that. They found that standing rest was better at lowering physiological stress, while jog recovery was better at clearing lactate. Sample size was small, but the results are certainly worth thinking about.
@SotaMaehara
Күн бұрын
Interesting info, thanks for sharing, this is why I love you AustenC - you are a goat
@Aley676
Күн бұрын
This was super helpful, i see the phrase "threshold run" thrown all the time and i had no idea what it was hahah
@SotaMaehara
20 сағат бұрын
Haha it’s a whole world to explore
@zsoca31
Күн бұрын
Haha! Love the thumbnail!
@amostanls
Күн бұрын
Insightful video 🔥
@SotaMaehara
Күн бұрын
Thanks legend
@joshkwan
23 сағат бұрын
The Thresh Prince of Tokyo
@SotaMaehara
20 сағат бұрын
😂
@threatened2024
Күн бұрын
Good teaching! This is a bit off-topic, so I hope it's okay to ask here, but during my last marathon my pace dropped at the end, as perceived effort increased massively - at one point I thought I was running uphill, but it was a flat part of the course. When I checked the data, my HR was falling significantly and constantly during this final, and worst phase. My HR had peaked in the first half of the marathon (on a long climb) then stabilised until the fall in the last 25 minutes. I felt adequately fueled and hydrated, and never experienced the HR drop before or since - my HR usually rises at the end of any race. I had a stomach bug that I was just about able to manage, so perhaps that contributed. I PR'd, but likely would have run significantly faster without the stomach bug. I'd be grateful for your insight into what may have caused the falling HR.
@LightspeedAstronaut
11 сағат бұрын
Easily the best video on threshold I've seen, this is what i was looking for. I run my threshold workouts on a treadmill, usually with a 5% incline, is this okay, or is it better to run faster with a flatter incline ?
@SotaMaehara
6 сағат бұрын
I would mix it up, and when you do the 5% incline, slow down the treadmill a touch (which I’m sure you already do) I’m a big fan of getting elevation in. It’s a great way to become strong on hillier courses and trail races in the future I’m also a big fan of hilly tempos outside where you run by feel on a terrain where there’s a good mix of flats, uphills and downhills where there’s numbers don’t matter and you have to be in tune and understand how your body is feeling Threshold is different every day depending on other various factors like external stress, sleep and several other parameters, so just adjust to how you’re feeling on the day
@kenvysmiguel8817
Күн бұрын
Wheres the marathon pace sits? Between easy and LT1?
@SotaMaehara
Күн бұрын
Depends on the person (as always) but most runners would sit between LT1 and LT2 for marathon pace. Below LT1 is fairly low intensity, LT1 is harder than your easy runs Think of it this way: - Lactate is generally accumulating in a marathon, but very slowly - it's defs not staying at resting levels the whole time - For most runners though, marathon pace will be closer to LT1 and the more elite you get, you'd be closer to LT2 (but obviously not at LT2)
@kenvysmiguel8817
Күн бұрын
@@SotaMaehara thank you for clafirying. Im guilty of mostly relying on my heart rate instead of feel and i am basing my threshold mostly on pace since i dont have lactate meter. I feel that i over exerted my effort sometimes or most of it since my garmin watch categorized my supposed threshold as vo2max.
@SotaMaehara
Күн бұрын
If your zones are properly calculated, it’s totally fine to go by heart rate for longer reps / continuous tempos But I’m personally just a big fan of running by feel because I’m lazy and don’t want to overthink about numbers while running
@kenvysmiguel8817
Күн бұрын
@@SotaMaehara i used initially the garmin lactate test and the automatic detection. No lab etc.
@cityandcover2196
Күн бұрын
I appreciate the effort in the video, and don't mean to discourage you. But as a pharmacologist who works in an exercise science lab, there is a lot of misinformation in the video. To the point where I think it is unhelpful for those who are uninformed and don't know any better and felt the need to comment. The biggest things are: 1. That lactate doesn't continue to increase as intensity increases, actually, it first decreases. Our understanding of the way the body uses lactate as a fuel source has improved significantly. So first you will see a decrease from resting levels as the lactate is utilised, then a slight linear increase (LT1), then an exponential increase (LT2). 2. The points at which the thresholds are defined are therefore to do with the rate of change in lactate, not to do with any type of absolute number (e.g. 2 mmol) like you have suggested. The 'correct' way to find the LT1 and LT2 accurately, is to fit the measurements on a polynomial of best fit, so that you can find the rate of change. And even better if you can repeat the test. I understand this is not always feasible for the average runner who doesn't understand maths or statistics, but saying that you are looking for an increase of x mmol is incorrect, and even harmful to the uninformed. A well set up test and an eye-ball test is suitable, but we are looking for a change in the rate of lactate accumulation. The lactate pro 2 is significantly more accurate than a confidence error of 2 mmol though I can't speak for other machines. If the machine cannot measure lactate within 2mmol accurately it is absolutely useless and should not be used. 3. Your body doesn't 'tolerate' higher lactate as you improve. Quite the opposite, actually. You improve the ability to use the lactate for energy. Therefore, you won't see highly trained athletes with a prolonged linear phase (LT1) and a delayed exponential phase (LT2) like you described. The opposite happens, where lactate stays low as the body is better at utilising it, and the LT1 gets closer and closer to the LT2 as the athlete improves. The total lactate level at which the LT1 and LT2 then occur (the turning point that you described) actually go DOWN (which makes the above point about a 2mmol rise even more inaccurate for trained athletes). Where an untrained athlete might have a classic 4.0mmol LT2, a trained athlete is much more likely to have an LT2 2.5 - 3mmol. I hope this doesn't come off as negative, because I can see you have put a lot of effort into the video, but please do a little more looking into the science. Afterall you called it 'the complete guide' but most (almost all) of your assumptions are incorrect.
@SotaMaehara
Күн бұрын
Hey mate, thanks for the feedback. I’m out and about to start a run so can get back properly later. While I trust that your claims maybe true do to your background knowledge, I can’t see how the information I’ve provided in this video is harmful or unhelpful to my viewers who will most likely be trying to learn how to run threshold by feel. If you want to nit pick on such specific scientific nuance, fair enough, you may have a point and the fact that I talked “science” may put me in an unfavourable position. But from the brief things I’ve read from you, I can’t see any of what I’ve said affecting the advice I would give in lay terms? I’d like to hear which bit of advice in terms of ‘running by feel’ that these very specific scientific errors I’ve made will affect people that take my advice in a negative way I truly believe out of the main points I emphasised (which I’m happy to reclarify with you once I’m home), none of them are “harmful” or necessarily unhelpful It would only be unhelpful for a pharmacist like you that want to know absolute detail without missing any small points Also, not everyone reaches LT2 at the same lactate level, there’s no magical number. And you ability to tolerate hydrogen ions can improve, I never said how substantially it improves. We’re not talking about LT2 being at 12mmol/L With respect, you are simply trying to nit pick on minute specific trivial details which I acknowledge I may have overseen due to not wanting to make this video complicated for the average runner that may not have any scientific background Appreciate the feedback either way
@SotaMaehara
Күн бұрын
Just finished my run, here's my thoughts on your three points. 1. While you may be correct, how does that change or affect the advice I should have given? Is that USEFUL information to a runner when I'm trying to communicate in lay terms? It's not like I said something completely different - it would actually be a waste of an extra 30 seconds explaining pointless extra information that adds no value. So rather than "spreading misinformation", I've probably for the better, excluded information that doesn't add any value to the video (which is already 25 minutes long) 2. Interesting that you chose that specific example, because I made a point earlier on in the video (my initial point) that LT1 is when blood lactate levels rises above resting levels and LT2 is the final point before blood lactates becomes exponential. Regarding the margin of error - I heard the margin of error is 1 mmol/L, which would mathematically make sense that you would want a big change. Also if you listen to 06:30, I said AT LEAST 2 mmol/L which would make sense for a margin of error of 1 mmol/L (maybe the margin of error info I got from online is wrong, but that doesn't make my mathematical understanding wrong). AT LEAST 2 mmol/L is not a specific number, that's an infinite range of numbers, meaning I understand that everyone would have a slightly different lactate graph. This is obvious stuff you're pointing out 3. Please tell me when I said there's a delayed exponential phase??? I literally never said that in any point of the video, I promise you (just because the example graph shows that, it doesn't mean that was the point of information I told the viewers to look at). 3 part 2: Trained athletes become more efficient at using lactate, and their LT1 gets closer to LT2, HOWEVER - It’s not entirely correct to say that lactate levels go down across all ranges. Instead, trained athletes are better at managing and delaying lactate accumulation at higher intensities, but both thresholds (LT1 and LT2) move up together with training. Basically, you're right that trained athletes become better at using lactate as fuel BUT the ability to tolerate higher lactate concentrations like in short maximal efforts are still crucial. Both lactate utilization and tolerance are part of the overall adaptation to training. Simple analogy: an elite runner can push through heavy legs from hydrogen ion accumulation BETTER than a new untrained runner - and therefore the elite runner can tolerate higher blood lactate levels As a final summary, you're genuinely nit picking on tiny details and are essentially accusing me for spreading "misinformation" (your words, not mine). But rather, I see it as leaving out irrelevant unnecessary details to prevent the video from becoming 60 minutes long. My channel is not the place to learn the level of science that you're wanting to see as a pharmacist. I apologise for saying "understand the science" once in the video and simplifying it, but that is what is best for the viewer, and I will not change how I filmed/edited the video. Nor will I delete your comment, I'm happy for people to agree with you and have their opinions too. But I will stand my ground and say there was no ill intent to spread misinformation or harm or waste peoples time with unnecessary information. I still think this video would help the average person understand Threshold Training Principles, which is the main purpose of the video and what people are thanking me for - which means the majority of people understood the main point of the video (rather than nit picking on trivial matter which would've made the video longer)
@thatone3116
20 сағат бұрын
@@SotaMaehara Agreed, as fairly new runner, I am not concern with my lactate dropping to begin with or the number of mm, or how my body uses it at what level. I know I'll never be a pro so all i care about is improving and your video does a great job at concept like staying in the zone , getting there, and overall map to improvement.
@SotaMaehara
20 сағат бұрын
^ Appreciate it man! The initial drop of like 0.1 to 0.2mm of Blood Lactate is: 1 - very trivial, and doesn't change my advice at all. Whether your lactate initially drops or not, he literally said exactly what I said in the video after which is a linear increase followed by an exponential increase. I'm so glad I didn't waste an extra minute talking about a minimal initial decrease in lactate... would be a waste of time for the viewer 2 - it happens before LT1, so it's not even anything to do with threshold lol (and it certainly won't change how you should train threshold) Same with the tolerating higher lactate thresholds, I did say it's worth doing a couple to train mental strength and to be able to run on heavy legs, but I made it clear on the video that most of the time you should focus more on actually running under threshold (I always say have a bias towards running slower than quicker) My advice is safe because I'm never too specific, I give the info, and I always make sure to say to tailor it to your needs and to talk with a coach when unsure My videos take days to plan, I strategically pick what's useful for the viewer, and leave out unnecessary detail so that it's concise and not 60 minutes long This is basically the first time I've received a fairly negative comment saying my advice is harmful and that it is misinformation, but it's easy to type away behind a non existent profile picture and random username But I would love to see if the commenter would be down to have a video chat with me (we don't have to record it, and I won't disclose his identity to anyone/anywhere), and see if he has any good answers to the questions I've asked him regarding how any of what he said affects the advice I would've given (small drop in lactate before LT1 affecting the way you should do threshold???), and also where he heard me say 2 mmol/L because I literally said in the video "at least 2mmol/L" He really basically just said "don't wanna discourage you, but I'm an expert and I'm gonna nit pick and make up what you said and provide unnecessarily detailed scientific terms that add no value to correct you because almost all of what you said is incorrect. I hope you don't take this negatively man, I don't wanna discourage you" I'll always come clean on my emotions, and I was genuinely offended and quite hurt at the comment, especially after realising how none of the 3 points were even strong arguments, so he must dislike me. I do understand that I'm not used to negative comments (as this is my first), so I do have to learn to handle these situations better in the future, because I will undoubtedly get more in the future. But thanks to everyone for your support. I promise my tips will never be "misinformation or harmful". I will never recommend anything that is unsafe I've never said one particular shoe or training method is one size fits all ever on any social platform. I have a thorough understanding of how individual the sport is, which is why I am able to coach 20 athletes in parallel with individually tailored programs.
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