An inside look at the physiology of elite performance. A lactate test on Olympic Marathon 4th placer, Emile Cairess. What's going on here? Let's break it down.
First, this test was provided by coach Renato Canova. It took place in the build up during May. And consisted of 6x2k with short rest (35-45sec) + a faster 1200 to end. Why this test?
It provides a glimpse of your aerobic abilities Ideally you want LOW lactate during the 2ks. And then the capacity to increase lactate (& speed) a lot during the hard 1200 That is the mix of fantastic aerobic abilities, plus the ability to shift gears by increasing glyocolysis
A good analogy is: Being really efficient during submax/marathon pace, but ability to call upon a big engine when you need it most (1200-Max) What did Cairess test show?
His aerobic system is phenomenal. He went from 5min pace to 4:40 with barely an increase in lactate. Meaning even as he's increasing the pace, his production and clearance are in balance This is a great sign, as his marathon pace (on a tough course) was right in this range- 4:50
But... his ability to shift gears and increase lactate was lacking. Going up to 4.9 and a 3:15 1200, isn't a big burst. BUT... remember, this was taken in the middle of May. 2+ Months out from the Olympics marathon. He's exactly where he needs to be.
He's not sharp In Marathon periodization, you want to build the capacities, before assembling them. Or in simplistic terms: you don't want to be sharp too early. So his aerobic system was where it needed to be, but it's obvious over the next few months, they assembled the rest
So you integrate in some faster work, and some change of pace work, to give yourself the capacity to not just be efficient, but change gears and call upon the energetic systems to do so.
The Marathon is a delicate balance. Too much on the endurance side & you lose your speed/capacity to shift gears Too much speed & your body starts producing lactate at higher levels at every speed It's a seesaw. You try to get balanced not months from the race, but on race day