Berlin Marathon - Find my marathon pace with a Pro Lactate Threshold Test

I am a World Marathon Major Six Star finisher and this will be my third Berlin Marathon.
In this episode I attend the University of East (UeL) London Human Performance Clinic to undertake a Pro Lactate Threshold test, which was conducted by Dr Andy Galbraith, Associate Professor in Exercise Physiology and Richard Avery BSc, MSc, CSci, AFHEA, Applied Sport & Exercise Scientist.
There are two lactate threshold levels, which your body produces when you exercise.
The first lactate threshold is the effort you can maintain for longer runs. There is a build up of lactate, but it is at a level where you can process it, and you can maintain it for a long run ie a marathon.
The harder you work, then the lactate will build up in your blood and cause the burning sensation in your muscles that will make you either reduce your effort or make you stop. This is known as the second lactate threshold. Where you get that burning feeling when your body ends up building too much lactate and our body can’t reprocess it to give ourselves more energy.
Knowing what your lactate threshold is, gives you a clear understanding of what effort you can sustain for the marathon.
If you want to get a test done at the UeL Human Performance Clinic the team will help you out, please let them know you found them from this video.
The test costs £80. To get in touch with the team email [e-mail]
Prior to undertaking the test, based on my training and heart rate zones I calculated what I thought my target marathon pace was, and I ran to that pace/effort at the Big Half Marathon. You can watch how I got on in Episode 2 by clicking the link below.
• Berlin Marathon - Nutr...
In this episode you’ll see how close my self assessment for my pace (based on heart rate) is compared to the the final test results which show my current aerobic threshold, also known as the first lactate threshold.
Post the Berlin marathon, I will follow up in a future episode to see if the finish time correlates with my lactate threshold test.
Series recap:
Episode 1
Berlin Marathon - Course Tips and Overview
- www.dropbox.co...
Episode 2
Berlin Marathon - Nutrition Tips with Laura Tilt (Registered Dietitian)
- • Berlin Marathon - Nutr...
Filmed by Kingsley at Freezeframe Media
www.freezeframe...
Edited by myself.
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[@geist8195]

Really interesting video, thanks for sharing! Is this testing service available to others aswell?

[@marcusruns9003]

Hi yes it is, please reach out to Andy and Richard at the London Human Performance Clinic the University of East (UeL). The email address is [e-mail]

[@MarcusBiskobing1]

Really cool video breaking it all down.

[@marcusruns9003]

Thanks glad you enjoyed it

[@hpcosmos]

Happy and proud to see the h/p/cosmos high performance treadmill saturn serving athletes, sport scientists and trainers in performance diagnostics and exercise physiology. Wish you all can achieve the results you desire and deserve.

[@marcusruns9003]

Thank you!

[@mandi4073]

Pretty interesting episode with valuable information. To be honest I wasn’t aware of such test. Love being informed of subjects I’m wasn’t aware of. Great episode!!

[@marcusruns9003]

Thank you! Glad that it added value. 😁🙌🏾

[@m.ch4rmaland3r10]

Great insight. Thanks for sharing and some good question

[@marcusruns9003]

Thank you for watching!

[@guest00791]

Next stop, PB city!❤🎉

[@marcusruns9003]

You know it!!! 🦾🦾

[@aeriegrove]

Good work man! Looks like you're set to smash your old PR. My heart sank a bit when I realised your lt1 pace was above my lt2... but I guess that means I have a lot of room to improve

[@marcusruns9003]

Thanks glad you enjoyed it!

[@ullabritta]

May I know the name of the textbook that he is using for explaning the Lactate/Speed graph? Thanks!

[@rungu12]

great job you’ve done bro. can u compare to garmin predicted since unluckyly I dont have lab to make such lactate test in our country

[@marcusruns9003]

Thanks pal! I’ll be honest I’ve not used garmin for a minute so I can’t comment on it. However Coros has a similar feature and for predicting race time and it has been fairly accurate.

[@justjustjoo]

I wish we could have an end to this "how accurate is my garmin this or that" -discussion. It's individual. For someone, it might be spot on, and for someone else completely false. Since Garmin doesn't even define what threshold their watches try to estimate, it's really impossible to even draw any conclusions. Different labs/countries have different protocols and data analyzing methods of establishing thresholds. Since LT2 is often established from lactate, and garmin's algorithm uses some sort of heart rate variability data to estimate the threshold, it can never be 100% accurate for everyone, since HRV and lactate correlates in different ways between indivuduals.

[@justjustjoo]

For example: My Garmin tells me that my "threshold" is at 3:36min/km. One month after that I ran a half with 3:23min/km avg pace. Would be physiologically impossible to keep that sort of relative intensity up for +70mins.

[@01lsw]

Cool documentary. I am always curious how the lactate threshold test is being carried out and how the results can be used to assess the recommended marathon pace. My coach has made me run 4 different threshold tests without doing blood tests to check my HR in response to different paces. I wondered how much difference it would make to get the threshold pace without doing the blood test. Perhaps you might want to do a follow-up video to explain the differences to give the amateurs some perspectives. It's helpful to reassure that the lactate threshold pace can be improved through training.
CANCEL

[@marcusruns9003]

Thanks Sophia for watching. In regards to your question please have a look back at episode 2 where I ran a half marathon by heart rate at my target marathon pace effort, using my Coros watch (or similar) I targeted to stay in the aerobic power zone so a heart rate between 147-161 bpm. I’d use a chest monitor for better accuracy if possible. I appreciate I’ve watched this video a zillion times through editing haha 😂 at the end of this video I do mention that my race pace effort in episode 2 was 6.21 min/per mile whereas this test said 6.24. So my heart rate measure and the lactate threshold test were very close. But as I said if you run at the heart rate efforts that I noted earlier that will give you an indication of your marathon pace effort. However that point is not fixed, ie the more that you add to the various points of training ie base, and the two threshold levels it will shift things along.

[@01lsw]

@@marcusruns9003 I appreciate your kind response, as always :-) I will check out all the other episodes you produced, especially episode 2. Learned so much from you. Keep up your passionate work!

[@TrumpPlays]

was the first lactate taken after a warm up or at complete rest ?

[@marcusruns9003]

Hi it was all in one session. So a warm up and then straight into the test.

[@marcusruns9003]

Hi it was all in one session. So a warm up and then straight into the test.

[@markivanov2593]

I've watched thousands videos like this and every where test was failed, like here, between 14 km/h and 17km/h you should make a lot of test with 0.2-0.3 km/h increments, not a 1km/h (this is a huge jump), otherwise you will see such a not informative plot chart (bullsh@t), sorry for my spelling... how will you find from such chart a marathon pace and threshold pace if one of each other stay in reality around 7-10seconds pace difference? 1km/h increment is equal to 17seconds pace difference... that a huge!!! ma-ma mea, all labs in the world make same stupid mistake... I could not believe. I suggest you to go to the lab again and make proper test with 0.2km/h speed increments at least in area from 1.8mmol speed till 4.5 mmol speed and you will see a complete different picture,

[@marcusruns9003]

Thanks for the feedback.

[@stevenjohn9378]

If I’m understanding this right. So more stages with 0.2 increase in speed? You would need 4-5 more stages at 4mins a time. You’d be worn out and risk injury and further training could be impacted trying recover from another 20 mins at 3-5k effort.

[@properformance_training]

Not really , what you would do in this case is a follow up with a "Threshold test", 30 min @15 km/h with lactate at 10 and 30 min, if dif is not more than 1 mmol/L increase, is good to go) However cant believe this guys (university) with the data post test, recommended 6.24 pace(15 km/h ish) wayyyy over possibilities or very optimist
14 km/h is the pace for Marcus, more conservative but more real with that data! My 2 cents