31 May '15, 12pm

Moving beyond tempo runs to help you hold a faster race pace for longer:

Ask most runners what causes fatigue, and the answer is almost always lactic acid , or its scientific cousin lactate. The mere mention of the word conjures up memories of intense pain, struggle, and the infamous butt lock during the final stretch of a race. Contrary to popular belief, however, lactate is a runner's friend, not foe. Instead of being an evil substance that causes the elephant to jump on your back in the finishing stretch of a race, lactate is a key fuel source when you run fast. What gives lactate its bad reputation? As you run faster, your rate of lactate production and consumption rises, but as a well-trained runner, you can "clear" the lactate as quickly as you produce it. At some point, however, either because of running faster or because of holding a fast pace for too long, you produce more lactate than you can clear from your bloodstream. When this hap...

Full article: http://www.runnersworld.com/workouts/workouts-improve-lac...

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