Well, I’m back from Las Vegas. I apologize for the disconnect. With the cost of internet access $25 at the Paris hotel, limited access to Starbucks or other free Wifi, not to mention meetings, traveling with someone I’m not related to (which made it seem rude to spend too much time writing), plus the migraine I endured Tuesday night through Wednesday morning, I am unforgivably late on my Wednesday workout post. Well, hopefully you will forgive me, but I do apologize.
I was able to get the Wednesday Thursday workout done, though I didn’t run as far or as hard as I hoped. It was incredibly hot, 91 degrees at 6:00, and even though I’m used to running in the heat, it just kind of did me in. Still, here it is, in all its hot, sweaty glory: The Las Vegas Strip Workout:
This is basically a tempo run, or interval workout run at lactate threshold effort. Your lactate threshold is the point at which lactic acid builds up in the blood faster than the body can process it. Doing this, or a similar workout once a week will increase your lactate threshold level, and thus allow you to run faster for a longer period of time.
There are ways to measure your lactate threshold, and therefore the pace at which you should run these intervals, but one simple way is to use your 10k pace as a guideline (or about 20 seconds per mile slower than your 5k pace). The intervals should be run at 95 to 105 percent of that effort. Click the link above for more accurate ways to measure your lactate threshold and lactate threshold heart rate.
So, that is the Las Vegas Strip Workout. Nice thing about it, you don’t have to be in Las Vegas to get it done!
What is your favorite Tempo/Lactate Threshold workout? What is your favorite thing to do in Las Vegas? Other than running, of course.
Great workout! I hear you on the internet cost at hotels, yikes! I love a workout similar to that or even doing longer with 1 mile at AT . I think eating is my favorite thing about Vegas 🙂
I think it’s crazy that they don’t offer if for free these days. Or a nominal charge. But $25!
Nice looking interval. I haven’t done intervals in a while. If I had to use the tread then I’d come up with all kinds of intervals just to pass the time!
Intervals are a great way to make the time go faster on a treadmill (especially the recovery period, that just flies by!)
Awesome video!!! I felt like I was there with you! Loved the tour because I’ve never been to Vegas!
Thank you. If it hadn’t been so hot I would have headed a little farther north toward the Mirage, Venetian, Wynn and Trump. So much to see!
I’m way jealous bc I want to visit Vegas so bad!! My mom has been there often and she loves the shows and entertainment! She’s seen siegfried and Roy and rod Stewart as well as some impersonators. Sounds like it was super fun! Spa love!
I did have fun, although a different kind that gambling and drinking all night :-). I haven’t been to a show for a long time. They’re pretty expensive these days, so I’d want to know up front that it was fabulous.
that workout looks awesome!
It would have been a lot more awesome if it wasn’t 90 degrees, but it is always fun to run on the strip.
Welcome back! I’m excited to try this workout- sounds mentally easier than holding a temp pace for several miles but you get the same benefits. Great description of lactate threshold, too!
I love these intervals, especially at the beginning of a training period. While I do love the feeling of accomlishment after a sustained effort tempo, these are very effective and they’re over in 4 minutes or so. They’re great for a treadmill workout too.