Top
"VO2max
functionally represents the maximal amount of oxygen that can be removed
from circulating blood and used by the working tissues during a
specified period."
This means that your VO2max (a number expressed in ml/kg/min) is
essentially how much oxygen your body is able to get out of what you
breathe in. If you have a higher VO2max, then you will be able to use
more of what you take in, and your muscles will be able to work better
(or faster for a longer period of time).
The reason I don't put too much emphasis on VO2max is that training this
particular thing, by running at your VO2max pace (usually somewhere
around 3k to 5k pace), is that it is tough to recover from, and contrary
to popular belief, it is not the only, nor most important determining
factor in performance. I have run a marathon faster than Lance
Armstrong, yet his VO2max is higher than mine. That said, I have a
higher (tested) VO2max than a lot of runners I know, but they have run
faster times. In case you were wondering I've tested in the 70s.
Part of the reason for this, and why VO2max is perhaps not meaningless,
but much less useful than most think (and I agree complete with the
article: Place and time are the two most important indicators of
performance, in that order) is running economy. Mine is horrific. That's
partly why we do the drills: so that your body uses less energy to do
its thing (i.e. run) and so you can use more of the O2 you are taking in
to run, as opposed to flailing your arms.
Jeff Galloway is known as a snake oil salesman because he is the one who
started the trend of jog/walking, essentially comodifying the sport of
running by making it something anyone could "say" they do. See
previous posts on running vs jogging and previous rants on "not
anyone should run a marathon."
What interests me about VO2max tests is the speed at which VO2max is
acheived. For training purposes, this is much more useful than knowing
my VO2max is 73. It is 73 at 3min/k for about 10min (which interestingly
corresponds to my 3k PB of 8:45--a little faster, for less time). I'm
sure that Jeff Galloway has a vaster vVO2max (as it is called). As a
coach, that is a number I am interested in, because then I can get the
athletes to run at that pace, or %s of that pace, in order to train.
That's why I said that thing about having a lab to follow you around...
Anyway, on to:
Lactate threshold.
It is characteristed by rapid blood lactate accumulation. This is what
is commonly (and INCORRECTLY) known as lactic acid build-up. Lactic acid
quickly breaks down into blood lactate and protons. The protons are what
cause the feeling of heavy legs during a run (correctly called
acidosis). The blood lactate is what is more easily measured, however,
so that's why that is what is the common referant.
This process occurs all the time, not just when you are moving fast. The
thing is, when there is enough O2 to the blood stream, then your body
can process the protons etc and you don't feel the heavy legs. Your
lactate threshold is the speed at which your body is no longer able to
process them.
When this happens, you move into a training zone where you have to
manage your speed in order to keep going. For me, say, if I run at 3min
per K, then I've got 10min. If I run slower than that, 3:15/k I've got
maybe 30min (when I was at my fitest). There's a range possible
When you do tempo runs, you want to stay under this threshold, so your
body learns to process at the fastest rate possible (without going
over--think the Price is Right). When you do intervals, you purposely
run faster than this threshold so you can "encourage" your
body to recruit more O2. That is anaerobic by the way (it means without
oxygen). And yes, those are the symptoms!
Hope this helps! 
