Summary:

1. In Episode 10, the coaches recap what lactate threshold training is and then explore ways to test, train and race at that threshold

Key Discussion Points:

1. Addressing Common Misconceptions:
2. Tempo training is the same as LT training
3. LT training should be brutal
4. Deep Dive:
5. How lactate threshold differs from other types of training
6. What is happening when we run under, at or over LT
7. How you can test your lactate threshold
8. What does LT training mean for performance
9. What it feels like to train at LT
10. LT training parameters & environment
11. Webinar Pitch, Outro & Feedback
12. Submit questions for the “Ask Me Anything” episode

Noteworthy Moments/Quotes:

1. 1:08 - The coaches celebrate the arrival of the new equipment
2. 4:25 - Coach Tim shares his Coaching Moment of the week and Coach Donald talks about the Strength Training for Runners webinar
3. 7:00 - The coaches explore some common myths associated with lactate threshold training, and go on a crusade against “tempo” running
4. 20:15 - Coach Donald shares the discussion topics for the day, while Coach Tim provides a brief recap of what lactate “buffering” means and talks about what is happening at a cellular level when we run at “threshold”
5. 25:10 - The coaches talk about how you can test your lactate threshold, and learn what paces might correspond to your threshold
6. 35:45 - Coach Tim chats about how lactate threshold training translates to a real-world setting and race-specific environment
7. 44:15 - The coaches talk about the best practices and parameters for athletes to train at lactate threshold
8. 50:42 - Coach Donald wraps up the episode, teases the next series and solicits questions for the “Ask Me Anything” episode

Resources Mentioned:

1. Webinar:

Summary:

1. In Episode 9, the coaches provide insight and context for lactate threshold (LT) training and discuss the basic biology behind these higher-intensity sessions.

Key Discussion Points:

1. Addressing Common Misconceptions:
2. Understanding LAH+ in the body
3. Soreness is not leftover LAH+
4. La- is not bad, it is fuel
5. Deep Dive:
6. What is your Lactate Threshold
7. How does Lactate/H+ accumulate
8. How does buffering + clearance work
9. Why does it burn when I’m beyond LT
10. What happens when you keep training beyond LT
11. Webinar Pitch, Outro & Feedback
12. Submit questions for the “Ask Me Anything” episode!

Noteworthy Moments/Quotes:

1. 3:52 - The coaches share their Coaching Moments from the past few weeks
2. 9:02 - Coach Donald shares some Training Myths revolving around lactate threshold
3. 14:44 - The coaches start their Deep Dive into lactate threshold: what it is, how does it affect you and what happens when you train at your lactate threshold
4. 36:39 - Coach Donald provides a brief recap of the concepts covered in the episode
5. 45:54 - The coaches offer some practical Training Takeaways for athletes
6. 48:19 - Coach Donald shares that the topic for Ep. 11 is “Ask Me Anything,” and encourages listeners to submit their questions

Resources Mentioned:

1. Webinar: https://ghperformance.com/webinar/
2. Website: https://ghperformance.com/

Actionable Takeaways:

1. Lactate threshold training is improving your body’s ability to buffer acidity
2. LT training is hard but sustainable, not a “crash & burn” effort
3. If you cannot maintain the effort for 30 minutes, it’s likely too fast. If you can sustain the effort for more than an hour, it’s...

Summary:

1. In Ep. 8, the coaches define the difference between V02 max and vV02 max, discuss the benefits of training to improve both metrics, what it means in a racing environment and offer some tips for performance-based athletes.

Key Discussion Points:

1. Addressing Common Misconceptions:
2. A higher VO₂ max guarantees better race results
3. VO₂ max is the best single metric to track
4. vVO₂ max is just a lab number
5. Deep Dive:
6. Central Capacity vs Usable Speed
7. What vVO₂ Max Actually Represents
8. Muscle-Level and Metabolic Factors
9. Fractional Utilization and Fatigue Resistance
10. Neuromuscular and Mechanical Efficiency
11. Webinar Pitch, Outro & Feedback
12. Training Takeaways

Noteworthy Moments/Quotes:

1. 4:05 - The coaches introduce the topics of V02 max and vV02 max, discuss their contributing factors and dispel some common myths
2. 20:35 - Coach Donald & Coach Tim start their Deep Dive by talking about the training parameters that affect V02 and vV02 max, and what they look like in a real-world setting
3. 29:17 - Coach Donald breaks down the idea of running efficiency and economy at V02 max, and the coaches brainstorm a brilliant idea for some new GHP swag
4. 38:05 - The coaches talk about the practical application of running at high percentages of V02 max, and what it looks like in a racing context
5. 47:55 - Episode summary and training takeaways for athletes

Resources Mentioned:

1. Webinar: https://ghperformance.com/webinar/
2. Website: https://ghperformance.com/

Actionable Takeaways:

1. Train VO₂ max to build capacity, but don’t live there year-round.
2. Use vVO₂ max–focused work to raise race-relevant speed, improve efficiency under stress and make fitness usable.
3. If your aerobic fitness...